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.

Our top tips to tackle Veganuary 🌿

This year we are planning to dive head first into mission: Veganuary. Our aim is to tackle it from our typical Muscle Bakery perspective; healthified, delicious, macro-friendly and (hopefully) higher in protein. It may be a little harder to achieve, but alas, not impossible! So, we hope to prove this and we would love for you to join us!


Now, what is Veganuary?


For the whole month of January, you consume a Vegan based diet ie. no animal derived products. Much like Movember, this is done to raise awareness. For most, a love of animals is the catalyst. Some people want to feel better about themselves and the impact they make on the world. Others would like to set themselves a challenge, combining Veganuary with their ‘New Year’s Resolutions’ and see trying vegan as the healthiest start to the year. Whatever the reason, that is why Veganuary began.


But, what do i eat?


This is always the first question most people ask themselves, and although initially it may seem a bit daunting there is still so many foods you can enjoy, this coming from THE fussiest eater… if i can do it so can you! *pink promise*


Make a list


What I recommend to everyone who is trying to cut out foods whether it is due to intolerances or simply because they are trying to make changes and turn veggie/ vegan/ gluten-free etc is to make a list! If you start with your goals on a negative mindset and thinking of everything you CAN’T have… you will fail. Instead, make a list of ALL the foods you CAN have. You will be amazed at how much you can actually eat.

Once you have made your initial list, pair off foods that would work together as meals or snacks etc and compile it into another list. This is your potential ‘recipes’ that you can create along the way with the foods you’ve listed you CAN have.


Food Shopping


Our recommended shopping list:

CHOOSE MEAT-FREE
The burgers, sausages and mince by Morrisons Meat-Free range are all Vegan, however not all are free from wheat so be aware and double check ingredients. Quorn for example, is not ideal as most of their products contain some form of wheat and some contain egg too!


TRY SOME TOFU
You can buy fresh or packaged tofu from most supermarkets and for anyone looking to hit daily protein targets… Low in fat, moderate carbs and high in protein, this’ll be your best friend. It doesn’t taste of much, but that is what makes it great as you can flavour it as you most prefer. Pan-fry it with seasonings, use it to make tofu burgers or even whip up a dessert with it.

We’ve bought loads so keep an eye out for recipes (or failed recipes at that).


ALL DA GREENS
Kale, Spinach, broccoli, asparagus, peas, leafy salad, rocket, lambs lettuce… if its green its good for you! Leafy greens and fibrous green vegetables are among the most nutrient dense foods available. High in calcium, iron, magnesium, potassium, phosphorous, zinc and vitamins A, C, E and K. Each one is packed with fiber, folic acid, chlorophyll and many other phytochemicals and micronutrients. When eaten raw, you get the added benefit of live enzymes needed for improved digestion and nutrient absorption.

Not only that, they are great to add volume to your meals without affecting your overall calorie intake! More greens, less everything else.


PICK YOUR FAVE VEGGIES
Choose your favourite veggies and add them to your shopping list. Not everyone likes the same veggies so this is entirely up to you!

We always buy tomatoes, onions, carrots, sweet potato, squash and green peppers as they are really versatile, add flavour to a lot of meals, work well on their own, cooked or raw and have a range of benefits between them.

Top tip: if your budget is low or you don’t seem to eat all your veggies before they go off, buy them frozen! Our go-to frozen veggie buys are usually peas, mixed peppers and sweet potato wedges, but there is a huge selection you can choose from! 


NATURES SWEETIES
Fruit is natures sweeties, packed with all the goodness and bursting with flavours, they are great to eat as snacks or even to add to your savoury meals for a little something something. Our faves are usually any type of berries, pineapple which helps with digestion and of course banana’s and apples. Always got time for those.

The great thing about most types of fruit is that you can freeze them if you won’t eat them in time. Then, you can use them for smoothies or smoothie bowls.


WELCOME THE BEANS
Beans are an amazingly versatile ingredient to have! They work well in savoury and sweet recipes, are a great source of fibre and they provide an army of nutrients. Make yourself Burrito Bowls with Guacamole & black beans, use Canellini beans to make bean burgers or make yourself some cookie dough using chick peas! Only one thing, they are high in carbs and fibre, so be wary when consuming. Especially if you can’t tolerate too much fibre and want to avoid spending your days on the toilet.


SUPA FOODS
These are not essential (and if you are on a tight budget then keep on scrolling), however we do use these often so decided to list them anyway. Chia seeds, ground Flaxseeds, Nutritional Yeast, Kale powder, Lucuma powder and Amazing Grass Superfood blend. Think of these as add-ons to smoothies, oats, yoghurts etc. Nutritional yeast is great to add to savoury meals to give it ‘cheesy’ flavour and is great to top up the protein content, check this previous blogpost for more info on it.


CHOOSE YOUR GRAINS
Rice, Brown rice, Oats & Quinoa are a must, they are a great carb source but unlike beans are a lot lower in fibre! Pair them up with loads of your favourite veggies, in a stir-fry, as a salad… wherever your imagination takes you. If you like pasta, then by all means have that too! (Opt for wheat-free options if you are intolerant).

As for oats, you can use to make granola, warm oats with plant-based milk or grind some up to use as flour for pancakes and waffles!

Top tip: Buy ready made packs of rice or quinoa if you are don’t have much time to cook, they do make life a little easier sometimes.  


DONT HATE THE PROTEIN POWDERS
A lot of people turn their noses up at protein powders, as if by some divine reason they are exempt from needing protein. The fact of the matter is that your body needs a balanced intake of ALL macro nutrients, i.e. Fat, Carbs AND Protein. So, protein powder’s are a great way to get them in, when you are struggling to obtain them in your daily diet. However, it must be said that a lot of Vegan Protein Powders may taste a bit ‘chalky’ on their own.

Our favourites are Bulkpowder’s Choc Peanut Vegan Blend, Now Foods Vanilla Soy Protein and Sunwarrior Vanilla Blend.


SWEET SYRUPS
Honey is out of bounds for Veganuary, so grab some Agave nectar, Coconut Nectar or Coconut Sugar instead. Any health store will have a selection of nectar’s to choose from including Date syrup, brown rice syrup etc but our fave is always Agave.

If you are looking for a lower cal alternative, Bulkpowders have a ‘Zero’ range which taste A-mazing and are zero fats, carbs, sugars etc + Vegan friendly. Their Maple flavour is incredible and unlike Walden Farms products, these taste like real syrup!


DONT NEED NO COWS MILK
Cow’s milk is the easiest to avoid thanks to the amazing selection we have in supermarkets and locals nowadays! Best advice would be to try them all until you decide on which you prefer. I like Vanilla Soy in my coffee but almond or hazelnut for smoothies. The only problem is that they are a little more expensive than normal milk so maybe find a friend/partner who can split cartons with you to avoid extra spending.


BUTTER ME UP
Again, much like Non-Dairy milks, this is easy. Bread and butter needn’t be avoided, just swap your usual spread for some Vitalite Dairy-Free or Pure Olive or Soya Spread and use them just the same. In savoury meals, sweet treats, cakes and more. We made our Gingerbread Men using just that and they were delicious! As well as the above, our pantry always has Extra Virgin Olive Oil, Coconut Oil and Sesame Oil.

We love using coconut oil for pancakes, waffles, sweet treats and cookies. Sesame oil is the perfect accompaniment for stir-fry’s and olive oil is a must for salads or to drizzle on toast… mmmmm.


PROTEIN TREATS
Like mentioned earlier, just because you are choosing the Vegan lifestyle, doesn’t mean you need to avoid all protein! So, if you are not too great at gulping down protein shakes or find that you are not getting enough… this is your next best alternative. Easier to carry around and perfect to combat any sweet cravings.

Aside from MB bars (obviously) there are a few other bars out there which are pretty decent and have a good macro nutrient profile. Our current favourites are Trek bars, especially their Peanut Power flavour!


PASS THE BREAD
The good news? Bread is 100% Vegan. Bad news for people like me? It has wheat (sad times) however, these Quinoa & Chia wraps by BFree Foods are amazing AND also happen to be lower in carbs than your standard wholewheat wraps which is awesome.

Make sure to double check ingredients on certain packaged breads as a a few sliced breads and gluten-free breads use egg in their recipe.


CHEESE
Let me break it to you now, there is no cheese like real cheese and if you love cheese… you will miss this the mostest. Having said that, (THANKFULLY) VioLife brand do an amazing Vegan cheese alternative! A little bit expensive but that makes you use it wisely so not an entirely bad thing.

You can also attempt to make your own, there are various recipes out there which use tofu, cashews amongst other things.

OR, you could always sprinkle Nutritional Yeast on everything!


YOGHURT
I thought I would miss yoghurt the most as i eat this every day, but the alternatives out there are amazing. Alpro have the widest range of products, all of which are Soya based. Coconut Collab have a Coconut based range, however those are naturally higher in fat than Alpro range. My favourite flavour is the Alpro Soya & Coconut, i enjoy it with fruit, nut butters or even with an added scoop of protein when i need it and the best thing? It has friendly gut bacteria which will keep your tummy happy.


NUT BUTTERS
If there is one thing you can rejoice about… it is the fact that you may consume all the nuts and nut butter’s as you please! Well maybe not ALL… coz they are laden with fats and overconsumption may lead to weight gain (we will cover this another day). But for now, nut butters are an awesome way to top up your fats and protein not to mention the added fibre that they pack.

Our recommendation would be to eat it mindfully, measure out your servings rather than just ploughing through it with a spoon and try to opt for natural nut butters rather than ones with extra sugars.


SNACK ATTACK
If you are a snack fiend like me, these are some of our faves: Lenny & Larries Protein cookies, M&S Peasnap Crisps, Enjoy Life Mini Cookies, Vegan Chocs.

Most Dark chocolates are actually Vegan, just make sure to heck the ingredient label… for example some Lindt Dark Chocolates contain lactose or milk 👎🏼

Note: Lenny & Larries cookies contain wheat.


And LASTLY…


GET INSPIRED


Follow Instagram accounts or FB pages that will motivate and inspire you, who share recipes and tips that will spark positivity in you. Search the #Veganuary hashtag and join others who are also taking part, don’t be afraid to comment and ask them questions… they most likely want to join you too!

Some of our fave accounts are @thehungrywelshgirl, @veggiegib, @eatyogreens, @fitasfudge, @spamellab, @samanthahadidi & @burtonsbakes. All of which post Vegan recipes, some more regularly than others but worth checking out 🙂

You can also check out our current list of Vegan Recipes.


We hope this inspired you guys even if just a little!

If you are thinking of joining in on Veganuary, let us know! Try it for even just a week and see how it goes for you… think about it like this… if we ALL tried Veganuary for just a week… how many more animals would remain? Loads more that’s for sure!

We will be posting regular recipes and updates along the way, you can follow us on @themusclebakery or follow @themusclebaker directly (who is the one taking on the challenge). Don’t forget to tag us along the way too, use #VeganuaryWithMB and lets create our little online sharing community.


For anyone located in Gibraltar, head down to LPH Gibraltar for their daily Vegan specials!


Much love,

The Muscle Baker ❤️

Free-From Eats: Pane Cioccolate (Marbella)

Pane Cioccolate

Located on: Calle 19A, Marbella📍

Opening Hours: 09:00- 21:30 (Closed Sunday’s).

This chain has two eateries, one situated in Sotogrande and one in San Pedro and after visiting (and loving) the Sotogrande one, we just had to visit their bigger San Pedro one. It’s location can easily go unnoticed which is actually a good thing as it means less people.

Here are the directions as it could very easily go amiss:

– Travel along the AP-7 Autopista del Mediterraneo (if coming from Gib-Marbella direction) and take exit 157 which merges onto the A-7 towards Estepona/ San Pedro Alcantara.

– Take exit 170 towards Gaudalmina, San Pedro de Alcantara and take the 3rd exit once you get to the roundabout.

– At the next roundabout take the 4th exit and follow on until the last roundabout, take the 2nd exit. 

– Continue and turn right onto Calle 18, left onto Calle 19, follow left again and your destination will be on your right. 


The setting is lovely, a little bit of shabby chic meets hipster vibes with blue hues and pastel colours all around and delicate decor in the form of cushions, quotes and cute ornaments.

At first glance the menu is extensive with a wide variety of items, all of which are clearly labelled with intolerances (see below). Unfortunately, the wide variety is narrowed down considerably if you need to avoid dairy, egg and wheat but none-the-less there are a few items as well as off the carte Vegan menu items (which you need to ask for).


My first choice was the Apple Pie Smoothie, I had tried it before and it is my absolute favourite! Made with apples, almond milk, agave, lemon and cinnamon, so simple yet so tasty! Definitely recommend if you like apple/cinnamon flavours, but there is something to suit all tastes.

The most impressive part of the menu was their great selection of toasts combinations, they have a different type of bread depending on what ingredient you would need to avoid which is absolutely awesome! There were combinations for all sorts of diets, whether you wanted eggs, tomato, olive oil or avocado, and if it isn’t on menu they are happy to customise it for you.

After reading the menu several times I decided I wanted bread (there is always time for bread) and decided on a Rye/ Spelt Wheat-Free toast. I really wanted a high protein topping that wasn’t eggs though, so I asked if I could have turkey, they happily noted it down and brought me some delicious chargrilled turkey pieces atop of my toast! A pleasant surprise as I was kinda expecting cheap supermarket cold cuts!

The mains had a little bit to suit anyone and everyone, a selection of salads, wraps, burgers, pastas etc. Perfect if there is a group of people with varying diets and taste preferences which was the case for us. (The boys wanted burgers while the girls wanted salads.)

However, I did find the mains a bit hard to choose, mainly because I’m a fussy eater who has to cater to intolerances which is a double whammy of annoyingness for the poor waiters/ waitresses *hides face*

I decided to opt for the ‘Nicky’ salad which is comprised of salad greens, cherry toms, walnuts, chicken breast and a balsamic glaze. (It also contains Parmesan but I had to omit that.)

The other half decided to go for the burger which came in a seedy bun filled with salad greens and a fried quail egg.

Other meals that were ordered were Goats cheese salad and a spaghetti pasta dish, everyone seemed satisfied and happy with their meals (with space left for dessert).


Now, I’m going to be completely honest here… The dessert was the most disappointing part for me because I never got to have any! 😩

All the cakes contained some form of gluten, wheat, dairy or egg and when asked if there was any Vegan desserts available, the waitress offered me a cake but wasn’t too convinced herself about the contents which didn’t inspire much confidence. (And then i asked the guy waiter and he thought i asked for Veal!) lol

Thing is, yes there was some Vegan items, yes there was some gluten-free items (which is great)… But no crossover treats catering to an all in one.

Watching everyone eat delicious Banoffee cake isn’t fun when it looks this incredible 👉🏻

Having said that, i would still go again (maybe prompt them beforehand to make sure there is Vegan cake available) 😛


 

Price: 😅 | Location: 😄 | Service: 😊 | Food: 😄

Would recommend for mixed groups as they cater to all sorts of diets, perfect for breakfasts, smoothies and non-vegan cakes. This place is also child-friendly and has sweets, cookies etc that children would prefer to eat. Overall prices are decent, smoothies at €5, salads around 10€, just don’t be too frivolous ordering drinks as they do add up! 

Caters to Gluten-Free/ Wheat-Free/ Vegan/ Vegetarian diets.

 


 

The first in our series of #EatsFreeFrom as we travel around taste testing all the delicious (free-from) foods for you!

 


 

 

Any requests? Let us know! 🙂

 

Much love,

 

The Muscle Baker

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