Baked Apple Oatmeal

Baked Apple Oatmeal

Feeling like having cake for breakfast? You have to give this baked oatmeal recipe a try!

Warm, sweet and chewy, it simply feels like a hug in a bowl. It will also keep you full for longer and provide all the energy you need to face the day. Can be eaten warm from the oven or you can make a big batch to be served cold or popped in the microwave before serving.

It has all the amazing, wholesome ingredients and is super easy to prepare. The cake-like texture of this baked oatmeal, together with the incredible smell in your kitchen will make your breakfast better than ever, guaranteed!

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Ingredients:

  • half cup (60g) rolled oats
  • 1 tbsp almond flour
  • half tsp baking powder
  • half tsp cinnamon
  • pinch of good quality salt
  • 1 medium apple, grated
  • 2 tbsp raisins
  • 1 tbsp honey or maple syrup
  • half cup plant milk or regular milk
  1. Preheat the oven to 200C.
  2. In a mixing bowl combine oats, almond flour, baking powder, cinnamon and salt.
  3. Add grated apple, raisins, sweetener and milk to the bowl with oat mixture. Give it a good stir.
  4. Transfer the mixture to one big or two smaller baking molds. If there there is any excess liquid pour it into the molds too, it will all get absorbed.
  5. Bake for 20-25 minutes, let cool a bit, top with a splash of greek or coconut yogurt, some extra cinnamon, a drizzle of honey or maple syrup and fresh fruit of choice (optional).
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Low Fat Peanut Butter Cookies

Low Fat Peanut Butter Cookies

To make these peanut butter cookies low in fat, I used powdered peanut butter instead of regular peanut butter. Powdered peanut butter is essentially peanuts have have been pressed to remove much of the oil and fats. This leaves the taste but reduces the fat and calories, leaving you with a peanut powder that can be reconstituted in water.

Peanut butter is more or less my favourite food but since I’m tracking macros right now it’s pretty hard to include much of it in my diet. In comes P2B, one serving provides just 45 calories with 5 grams of carbs, 5 grams a protein and 1 gram of fat. Sounds to good to be true, right? Well, it kind of is..lol…it’s by no means real peanut butter but it gets me by and I think it’s a good ingredient to have on hand for peanut butter snack attacks.

I often use it as a replacement for peanut butter, especially in sauces, and I also just mix it with water to eat as a spread or dip.

These simple, low fat peanut butter oatmeal cookies require just 4 simple ingredients. By using powdered peanut butter instead of regular peanut butter, each cookie is just 75 calories! Satisfy your next cookie craving with these tasty, wholesome little treats.

INGREDIENTS

• 2 ripe bananas (270 g), mashed

• 1/2 cup (125 g) unsweetened applesauce

• 2 cups (160 g) quick oats

• 8 tbsp (48 g) powdered peanut butter

Optional Ingredients:

• pinch of sea salt

• a few drops of liquid stevia or 2 packets of powdered stevia (substitute 1 tablespoon of maple syrup or coconut sugar)

• 1/2 tsp pure vanilla extract

INSTRUCTIONS

1 Pre-heat oven to 350 degrees.

2 Place the mashed bananas in a bowl and stir in the applesauce to combine.

3 Add the oats, powdered peanut butter and salt. Mix well.

4 Prepare a baking tray with parchment paper or a silicone baking mat, or very lightly spray with non-stick cooking spay.

5 Drop 12 spoonfuls of the dough onto the baking tray, pressing down a bit to form cookies.

6 Bake for 16 minutes until golden brown, do not overcook. If they seem slightly underdone when you take them out, that’s about right.

7 Let cool on the pan.

NUTRITION

Serving Size: 1 cookie

Calories: 74 calories

Sugar: 3 g

Sodium: 0.3 mg

Fat: 1.2

Carbohydrates: 13

Fiber: 2.2 g

Protein: 3.3

WHAT AM I UP TO THESE DAYS?

WHAT AM I UP TO THESE DAYS?

I know it’s been quiet around here for a while now. And that’s not because I don’t enjoy blogging anymore, it’s because I’m not sure about what I want to blog. At least, I wasn’t. I decided to just share what drives me these days, what’s on mind – which at times can be confusing even for myself – and which goals I set for myself.

 

As some of you may have noticed I broke my wrist while doing the second Crossfit Open Workout. I was devastated. Not that I wanted to achieve anything in particular, I just wanted to proof myself. Sounds silly right? Well, I now know that it didn’t sign up for myself, I was still at a stage where I compared myself to everyone around.

I got so upset that I’m not making progress while others got their first pull up, put more weight on the bar than I did, were faster at running etc.

So when I broke my wrist I HAD TO take a step back and reflect. Maybe it was exactly what I needed.

It forced me to REMEMBER YOUR WHY. Why I started this journey. Reflect on the value this is adding to my life and ride it into the ground. Never letting myself down by never forgetting why I am here and how this impacts my goals. I chose this next step for a damn good reason, so PROVE IT. TO MYSELF.

Keeping in mind that progress takes time. Changes are happening, but I may not be able to notice them from one day to the next. Stay strong, keep persistent, and have faith that your actions are paying off; one cent at a time. one step after the other.

The hardest part of my journey thus far has been what I deal with mentally on a daily basis. Or to make it more simple: dealing with myself on a daily basis. I have a lot of heart in every aspect of my life, I am extremely hard on myself and beat myself down on a regular basis. I am a professional over-thinker. I put a lot of pressure on myself to excel at my studies, at Crossfit, at running, my nutrition, as these are all the things (only 4! nothing else) I put all of my energy into.

When I find weakness I become so obsessed with it to the point where I can’t sleep at night until I remember everything I need to remember for that exam e.g.

I’ve just started a new program and so far I’m loving it. Step by step. I’ve also started working with RP Strength to get my diet back on track. I realised with all that running that I’m doing, I just ate way to little.

I know this pretty much says everything and nothing at all.

If you can take anything away from this blog entry it that:

FAILURE IS SO IMPORTANT: How will you learn to handle adversity if everything comes easy in life? You are the product of your failures and how you react to them.

Always remember, every setback has a silver lining.

 

Love always, 

Caroline

Finding Motivation Part Three

Finding Motivation Part Three

Are you still looking to find some motivation? Well, don’t look behind you or in the past. It’s not there. It’s up ahead. Look ahead!

That brings me to point number three in this motivation series: direction!

Keep going in the right direction

Keep your goal interesting — there’s a risk of becoming bored, so keep your goal alive by growing and changing with it. Add in new elements, switch things around a little, find ways to stimulate your senses and the ‘pleasure centre’ of your brain while continuing to put in the hard work and effort. Stick some motivational pictures and sayings up where you can see them everyday, or write yourself little congratulatory notes and leave them in odd or unexpected places. Remind yourself that you ARE doing this and you ARE making progress.

Review and refine your plan and the steps in it. If things aren’t working or not working as quickly as you thought, or not fitting into your current lifestyle and commitments, switch it around, tweak things, or go and do a bit more research and information gathering to see what others are doing. Get some fresh ideas and build your enthusiasm and motivation to try something new. Refocus on just one step for a while to build that sense of self-efficacy.

Surround yourself with people who support you and believe in you, and/or those that are trying to climb the same mountains as you. Share your journey and feel the weight lift a little. Challenge yourself in a more public way; i.e. tell others what you are doing. That can help you to feel more accountable and more inclined to stick with your plan on the difficult days. And accept that you will inevitably have difficult days and setbacks. These are normal, good and to be expected.

There is a Japanese proverb that says “Fall down seven times, stand back up eight” or a quote by Ralph Waldo Emerson, “Our greatest glory is not in never failing, but in rising up every time we fall”. Have a little moan and groan to yourself when you hit an obstacle if you want, then shake it off and keep in mind that the setback today does not control tomorrow.

One of the best things to do to keep yourself motivated is to record your progress in a tangible way. Keep a daily list or log of steps you took, record your effort (give it a rating out of 10) and how that effort made you feel. Take daily photos of you participating in and working toward your goal. Keep a journal, or dedicate a notes page in your phone to jotting down your progress. Take the time to regularly look back and notice the effort you have actually put in and the progress you have made.

I hope this series has helped you to find your focus and your own motivation!

Love and light,

Caroline

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A Love Letter To The Girl Who Cares Too Much About Everyone But Herself

This one’s for you.

You, the girl with a heart full of love and no place big enough to store it all.

Our generation is so caught up in this notion that it’s “cool” not to care about anything or anyone. I know you’ve tried to do just that. I’m sure there was a brief moment where you genuinely believed you were capable of not caring, especially since you convinced everyone around you that you didn’t. But that just isn’t true, is it? Don’t be ashamed of this, don’t let anyone ridicule you for having emotions.

After everything life has put you through you have still remained soft. This is what makes you, you. This is what makes you beautiful. You care so deeply and love so boldly and it is incredible, never let the world take this from you.

You are the girl who will give and give and give until you have absolutely nothing left. Some may see this as a weakness, an inconvenience, the perfect excuse to walk all over you. I know you try to make sense of it all, why someone you cared so much about would treat you the way they did. You’ll make excuses for them, rationalize it and turn it all around on yourself. You’ll tell yourself that maybe just maybe they will change even though you know deep down they won’t.

You gave them everything you had and it still feels as if they took it all and ran. When this happens, remind yourself that you are not a reflection of those who cannot love you. The way that people treat you does not define who you are. Tell yourself this every day, over and over until it sticks. Remind yourself that you are gold, darling, and sometimes they will prefer silver and that is OK.

I know you feel guilty when you have to say no to something, I know you feel like you are letting everyone you love down when you do. Listen to me, it is not your responsibility to tend to everyone else’s feelings all the time. By all means, treat their feelings with care, but remember it is not the end of the world when you cannot help them right away.

Remember that it is OK to say no.

You don’t have to take care of everyone else all the time. Sometimes it’s OK to say no to lunch with your friends and just stay home in bed to watch Netflix when you need a minute for yourself. I know sometimes this is much easier said than done because you are worried about letting other people down, but please give it a try.

With all of this, please remember that you matter. Do not be afraid to take a step back and focus on yourself. You owe yourself the same kind of love and patience and kindness and everything that you have given everyone else. It is OK to think about and put yourself first. Do not feel guilty for taking care of yourself. You are so incredibly loved even when it doesn’t feel like it, please always remember that. You cannot fill others up when your own cup is empty.

Take care of yourself.

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The Perfect Baked Pumpkin

Maker:S,Date:2017-9-12,Ver:6,Lens:Kan03,Act:Lar02,E:YIngredients:

  • 1 x medium Kent Pumpkin; washed & sliced into wedges
  • 3 tbs olive oil
  • 3 tbs honey
  • Large handful of fresh mint leaves
  • Large handfuls of pine nuts

 

Method:

  1. Pre-heat oven to 220C.
  2. Place sliced pumpkin into large baking tray & drizzle with olive oil. Toss pumpkin around to coat evenly.
  3. Drizzle with honey & pine nuts.
  4. Bake in oven until cooked through and desired crispy-ness is reached.
  5. Remove from oven, sprinkle with mint leaves. Serve & enjoy.