Packed with 36g of protein, Dr Rupy's overnight protein porridge is brimming with nuts, seeds, spices and fruit. The perfect balanced start to the day.
I pack my overnight oats with two key anti-inflammatory spices, cinnamon and turmeric. Soaking increases the digestibility of the oats and the cacao and hemp seeds provide a nice dose of protein. To add even more protein, you could use an unflavoured protein powder or even collagen, but I prefer to boost it with a healthy dose of pumpkin seeds or crunchy peanut butter. Have fun with this one. You can make a few jars at a time and they’ll keep nicely in the fridge for a high-fibre, high-protein grab-and-go breakfast. A dollop of natural yoghurt or kefir is a beautiful contrast to the rich chocolatey-ness.
INGREDIENTS
- 30g shelled hemp seeds
- 20g jumbo rolled oats
- 20g cacao powder
- ½ tsp ground cinnamon
- ¼ tsp ground turmeric
- 15g flaked almonds
- 15g walnuts, crumbled
- 10g desiccated coconut
- 100ml whole milk or plantbased alternative
- 2 prunes, roughly chopped
TO SERVE
- 80g mixed berries
- 20g pumpkin seeds or nut butter of choice
- 1 tbsp thick natural yoghurt
METHOD
- Prep: 5 minutes, plus soaking overnight.
- Add all the dry ingredients together to a large glass jar. Screw the lid on and shake vigorously to mix all the components together.
- Remove the lid and stir in the milk, 50ml water and the prunes. Replace the lid and place in the fridge overnight.
- In the morning, add a splash more milk if needed, and serve topped with the berries, pumpkin seeds or nut butter and yoghurt.
- Protein boost: Add more cacao powder, nut butter. You can also use an unflavoured protein powder.
Protein: 36g Fibre 13.1g Plant Points 9.5.
This rich and creamy tahini noodle broth with turkey from Dr Rupy is packed with powerhouse flavours and over 40 grams of protein.
There’s no need for an ice cream maker with this simple recipe for No-churn Matcha Ice Cream from Nigella Lawson’s Simply Nigella book. Perfect served with a chocolate brownie.
The perfect breakfast to batch for the week ahead and pack for on-the-go eating, these chocolate chip-studded oat bars from are a much more satisfying option than shop-bought cereal bars.
This colourful rice noodle salad with tender steak and sticky gochujang aubergine makes a quick and tasty dinner.
A healthy and fuss-free take on a meatball bake, this orzo dish makes a comforting dinner perfectly paired with a fresh salad.
Chia seeds and Greek yogurt bring protein, fiber, and healthy fats to this naturally sweet, satisfying dessert.
When I go to a certain restaurant, I have to order the katsu curry, with a number of small plates of course. I like serving this with some cucumber, pickled onions and a bit of soy sauce. Divine.
Everyone loves tacos, but they aren’t the most natural weight-loss food. By pairing white fish with a juicy mango salsa, this recipe gives us the best of both worlds – it’s filling and tastes superb!
These muffins are edible poetry. The earthy elegance of matcha meets the sweet tang of raspberries and the creamy allure of white chocolate in a muffin that’s as sophisticated as a first date at a five-star teahouse.
