How to: Overnight Oats 🍨

Overnight oats became all the rage about 5 years ago, when all the health gurus were touting its awesomeness, flooding the blogosphere with grams of overflowing oat jar creations.

But, they weren’t wrong about the awesome part. There is a huge benefit in eating overnight oats (aside from the time-saving). As the oats soak overnight, their starches break down which improves digestibility. The soaking acts like a long cooking, which you won’t get from just heating them in the microwave or in a saucepan. (You’ll find that most people who suffer from digestive problems, find overnight oats much easier to stomach for this reason).

So, we are re-visiting this old craze because it’s a gem that needs to be revived!

(Not to mention all the crazy combos you can make with it!)

Here is our how to:


CHOOSE YOUR LAYERS
You are going to need a milk, a ground seed like flax or chia (or both), 30-40g oats, a filling like nut butter or jam, and fruit of choice. Extras include protein powder, yoghurt, syrups, nuts, seeds, chocolate chips (whatever you may fancy).


UPCYCLE YOUR OLD JARS
Save used jars for these overnight oats, not only do they look cool in a jar but you’re helping the environment too.

I love making them in almost over peanut butter jars as it soaks in all the hard to get to peanut butter that always gets left behind (or thrown away).


MIX IT UP
Add milk and ground seeds to your jar and mix, follow it with oats, peanut butter, jam, fruit, seeds and whatever else you may or may not wanna add. Give it a good swirl so that the oats are all soaking in the milk, helping give it a swirly pattern too!


LET IT SOAK
Leave in the fridge to soak overnight and bam. Ready to eat oats!


PEANUT BUTTER CHERRY OVERNIGHT OATS 🍒



Ingredients:
3/4 Cup Coconut Milk made w/ a tiny bit of protein powder to thicken up. Use whichever one suits your diet best.
1 Tsp Chia Seeds
1 Tsp Flaxseed Meal
25g Pip And Nut Maple Peanut Butter
1 (generous 🙄) squeeze of Bulkpowders Zero Maple Syrup
Handful of Waitrose frozen cherries
1 Savia Soy Yoghurt
1 Pack Quaker Oats GF Oats (30-40g Oats)

Method:
1. Pour milk, chia, flax and oats in your jar and roughly mix.
2. Add peanut butter, cherries and yoghurt + whatever else you want in there and again mix roughly.
3. Close your jar and leave overnight.
4. Enjoy the next day with a hot cuppa!



The beauty of this recipe is that you can make as many different creations as you like, so long as you follow the basic how to.


Look forward to seeing what combos you guys come up with! Don’t forget to tag us if you make them, we love to see. Find us on all social outlets @themusclebakery/ @themusclebaker 🙂


Fancy some creamy oats? Check out our How to: Make Creamy Oats


For 20% discount on Bulkpowders use code: MUSCLEBAKERY20 | 10% discount on iHerb using code: JCB887

All recipes created by The Muscle Bakery and subject to copyright.

How to: Make Creamy Oats ✨ 

Apparently there are people out there who still manage to cook their oats wrong or refrain from eating porridge because they don’t like its taste or texture. WUUUUUUUT? 

These people (also known as stupid people) CLEARLY don’t know what they are missing out on! When done right they can be super creamy and delicious. Not to mention how filling they are, packed with all the right nutrients to keep you fuelled all day. Whether you choose to have them for breakfast, for tea or post-workout, you really can’t go wrong with a good bowl ‘o’ oats! 😋


Here is our how to:


HEAT UP MILK
Choose your favourite milk, you will need 200ml per serving. Pour it into a saucepan and bring to the boil.


ADD THE OATS
You can choose to buy sachets of Quaker Oats if you like, we saw some on offer and bought some but they are the same as regular rolled oats which are a lot cheaper. Make sure to go for a Gluten-Free option if you have an intolerance.

You will need 35g of oats. Add them in and reduce heat slightly, keep stirring for several minutes.


MAKE IT SPARKLE
You can add protein powder, we have been using Now Foods Non GMO Soy Protein and it works a treat! A similar substitution would be casein, if any of you can consume dairy this is the one we suggest. One scoop is enough. Maybe you don’t want to add protein, and add matcha powder, lucuma, maca instead… stir that in too and combine it with oats. Keep stirring several minutes until oats have soaked up the mixture and you have a thick and creamy (not clumpy) mix.


PIMP IT UP
Pour into a bowl and add your toppings. We do love nut butters on our oats so you’ll always see some on there when we make them. But, it is upto you (or your macros) what you’d like to add.


DONT FORGET THE SYRUP!
We adore the Zero syrups range by Bulkpowders because they are no calorie, sugar-free yet taste great! (Meaning we get to add loads of it tee hee) However, any syrup you prefer will taste great: agave, maple, coconut nectar, date nectar etc.



We hope you enjoy this recipe as much as we did! Don’t forget to tag us if you make them, we love to see. Find us on all social outlets @themusclebakery/ @themusclebaker 🙂


For 20% discount on Bulkpowders use code: MUSCLEBAKERY20 | 10% discount on iHerb using code: JCB887

All recipes created by The Muscle Bakery and subject to copyright.

How to: Smoothie Bowl 🍧

Over-indulgence during the holidays is a natural thing, however it can leave us feeling quite sluggish and uncomfortable. Whenever we feel like this, we get an undeniable desire to ingest nutrient dense food *cue smoothie bowl*

The wonderful thing about making smoothie bowls is that you can make it as simple as you like or really go crazy with it. You can add extra protein, powdered greens, superfoods and more!


Here is our how to basics:


CHOOSE A FRUIT
Your choice of fruit will be the main component of your smoothie bowl. We’ve tried it with all sorts, this includes bananas, raspberries, blueberries, apples, cherries & mango! Bananas and any berries work the best in our opinion, but dont be afraid to try one that you prefer.


FREEZE IT
Whatever fruit you choose, chop em up, add to freezer bags and pop in freezer till they are completely frozen over. Most supermarkets sell frozen fruit and berries anyway, so if you tend to be short of time or are plain lazy head to the frozen section and grab a few bags.

Waitrose has a great variety of frozen fruit including Bramley apples, Cherries, Tropical Fruit & more!


GET SOME MILK
No matter your choice, any milk will work. We have tried this with Coconut Milk, Almond Milk, Hazelnut Milk and recently have favoured Vanilla Soy Milk.

The reason you need a dash of milk is so that the blender can blitz your frozen fruit with ease.


ADD SOME SPARKLE
Not actual sparkles, but you know… ingredients that add some life to it. At this point it is up to you to use your imagination! We always add some form of protein powder and greens, we have even added nut butter before and it was GOOOOD.

Or if you don’t fancy adding anything, just keep it simple instead.


BLITZ IT
Blitz together in a blender and voila, done! We favour doing this in a NutriBullet or similar as larger blenders won’t mix this as successfully unless you do a larger batch.


Tip: If you want your smoothie bowl to be thicker just add more frozen fruit, or vice versa if you want it less!


See video below for example of texture, this is how we love it.



CHERRY SMOOTHIE BOWL

Ingredients:
1/2 Cup Milk of Choice
2 Cups Frozen Cherries
1 Scoop Vanilla Soy Protein
1 Tsp Powdered Kale
1 Tsp Vanilla Extract

Method:
All all ingredients into your NutriBullet and blitz!

Pour into a bowl, eat on its own or top with your favourite ingredients.




Nutritional Info: 290cals / 1.2F / 24C / 41.8P


Don’t forget to tag us if you try any of these recipes, you can find us on all social media outlets @themusclebakery

For 15% discount on Bulkpowders use code: MUSCLEBAKERY15


HAPPY SMOOTHIE MAKING!

<3

How to: Burrito Bowl

Wondering what a Burrito bowl is? Well, we are here to explain it to you, show you how we make ours and inspire you to make your very own!

Now, What is a Burrito Bowl? 

A simplified version of a Burrito… so, exactly like a Burrito except you skip the wholemeal wrap and devour the contents from a bowl instead. The precise origin of the modern burrito is unknown, but guaranteed that the Burrito bowl was invented by someone who was too lazy to wrap it all up, or too poor to afford wraps. Either way, GENIUS.


The standard burrito/ burrito bowls are usually comprised of black beans, fried rice, salsa, cheese etc however you can make it as you please and that is the absolute beauty of it! With the right choice of ingredient substitutions it can prove to be a delicious, filling and healthy with the added bonus of it being so easy to make.

To make ours we follow these simple rules:

1. Choose a base.

The base that we choose is usually dependant on macro allowance, for example if it is a low-carb day we would choose some leafy greens, Bare Naked rice or Cauli rice. If a higher carb day, the choice would be brown rice, quinoa or potatoes. You may even choose to not have a base ingredient and just enjoy a bowl of solo ingredients.

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Tip: Microwave rice packs are great for those who don’t really have time to wait 3 decades for rice to boil.

2. Add some greens.

By default, we make sure we always add greens to all or most of our meals. They are high in fiber, vitamins, minerals and are a great volume food which means you can add loads without affecting the total calorie content too much.

3. Chop up tomatoes.

It aint no burrito without tomatoes. Obvs.

Decide on what beans you prefer.

Black beans is a typical ingredient in burritos, however if those don’t tickle your fancy just add whichever beans you most like. We absolutely LOVE adding Lupin beans to ours. They are naturally high in fiber, high in protein, have a salty taste and add some colour to your beautiful dish.

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4. Choose a protein source.

This will of course vary depending on your dietary requirement. For Vegans & Veggies: Tofu, Quorn mince and fillets are a great addition to this meal. Our choice was some pre-packaged spiced chicken which we we found in Mercadona and tastes delicious! However, you can add as you please whether it be chicken, turkey, mince, steak, fish or even none at all. We just prefer to add a protein source to every meal, or else we find ourselves guzzling down shakes of Casein pre-bed which is not ideal.

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5. Add any extras as you prefer (and macros will allow you).

No doubt that for us, the extra will always be olives. But, pretty much add anything else you fancy! More veggies, protein sources, beans, rice, potatoes… go as crazy as you want to. You could also add some home-made nachos like we did, recipe here. (Better than store bought ones, trust us! SO good.)

6. Salsa & Guacamole (obligatory).

Well, it aint no burrito without these two either!

7. and ofc… Cheese

Cheese makes any meal great, so it aint no different here! For anyone looking to avoid Dairy, Violife cheese is perfect and now available at both Morrisons & Eroski! Or you could buy some of our Vegan Queso (available for pre-order). Otherwise, choose a cheese of preference and load it up! Don’t overdo it though, cheese packs on a lot of extra calories and fat, so add it on sensibly.

8. Wear Mexican hat

This is ofc optional, but if you really wanna get into the mood… perfect addition 😛

 


 

Re-create our one by following this recipe:

Burrito Bowl

  • Servings: 1
  • Difficulty: SUPER easy
  • Print

All the burrito-ness, none of the naughty-ness Credit: The Muscle Bakery

Ingredients

100g Uncle Bens Brown Rice
100g Hacendado Oven Roasted Chicken pieces
25g Lupin Beans
25g Pimiento Stuffed Olives
20g Lambs Lettuce
2 Salad Tomatoes (chopped)
15g Hacendado Guacamole
20g Doritos Mild Salsa
Pinch of salt and mixed herbs

Vegan Cheese (optional)
‘Cheesy Nachos’ (optional)

Directions

  1. Prepare rice as per packet instructions then pour 100g into a bowl. (Make sure to choose a bowl which will accommodate all your ingredients comfortably).
  2. In no particular order, add all your ingredients except for salsa and guacamole.
  3. Once all your ingredients have been laid onto the base, top with salsa and guac then sprinkle salt and herbs.
  4. DONE.
  5. The nachos was such a great addition, mainly because it become a shovel to scoop all the goodness from bowl to mouth! 😀

    Nutritional Info (per bowl – without cheese sauce/nachos):
    363Cals | 11F | 42C | 23P

    Free from Gluten, Wheat & Dairy.



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Don’t forget to tag us if you make it!

You can find us on all social media outlets: @themusclebakery 😛

 

Get an exclusive 15% discount on Bulkpowders using code:
MUSCLEBAKERY15 (Available for UK AND GIB customers.)