The Nut Butter Cookbook. Heather Thomas

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СКАЧАТЬ adding some leafy spinach or kale, chopped dates, fresh berries, cocoa, hemp powder or ground cinnamon.

      VEGETARIAN

PEANUT BUTTER, DATE AND CINNAMON PROTEIN SHAKE

      This health shake is high in protein and it’s the perfect pick-me-up after a workout, as well as a nutritious breakfast. You can use any of your favourite nut butters (hazelnut works really well) and even add a banana (fresh or frozen) if you want to make it thicker.

      SERVES 1

      PREP 5 MINUTES

      2 tbsp peanut butter

      2 tbsp vanilla protein powder

      2 tbsp rolled oats

      2 medjool dates, stoned (pitted) and chopped

      1 tbsp hemp seeds

      ¼ tsp ground cinnamon, plus extra for sprinkling

      240ml (8½fl oz/1 cup) cold almond, soy or coconut milk

      100g (4oz/scant ½ cup) 0% fat Greek yoghurt

      ice cubes, to serve (optional)

      Put all the ingredients in a blender and blitz until thick and smooth.

      Pour into a tall glass, dust lightly with cinnamon and drink immediately, with or without ice.

      VARIATIONS

       Instead of vanilla protein powder, try another flavour such as chocolate, or some rice protein powder.

       Vary the seeds: try flax, chia or pumpkin seeds.

       For a beautiful green result, add 1 teaspoon matcha powder.

       Instead of cinnamon, use milder ground cardamom.

      VEGAN OPTION

ALMOND BUTTER PORRIDGE WITH BLUEBERRY COMPÔTE

      Porridge is always a healthy and warming way to start the day and because it’s high in fibre and low GI, it makes you feel full, so you’re less likely to feel hungry and snack mid morning. The almond butter here gives it a delicious nutty, creamy flavour.

      SERVES 4

      PREP 5 MINUTES

      COOK 10 MINUTES

      85g (3oz/1 cup) rolled porridge oats

      300ml (11fl oz/1¼ cups) water

      240ml (8½fl oz/1 cup) unsweetened almond milk

      a pinch of sea salt

      3 tbsp almond butter

      1–2 tsp honey or agave or maple syrup

      thick yoghurt or nut cream, to serve

      BLUEBERRY COMPÔTE

      170g (6oz) frozen blueberries

      1 tbsp water

      1 tsp honey or agave or maple syrup

      Make the blueberry compôte: put all the ingredients in a medium pan and set over a low heat. Stir gently from time to time until the blueberries thaw. They should be tender, not mushy, and still hold their shape.

      Put the porridge oats, water, almond milk and salt in a non-stick saucepan and set over a low heat. Stir gently with a wooden spoon until the porridge oats are softened, then turn up the heat and, stirring all the time, bring to the boil. Reduce the heat and cook gently for 2–3 minutes until all the liquid has been absorbed and the porridge is thick, smooth and creamy.

      Remove from the heat and stir in the almond butter. It will dissolve into the porridge. Sweeten to taste with honey, agave or maple syrup.

      Divide the porridge among four breakfast bowls and spoon the blueberry compôte over the top. Serve with yoghurt or nut cream.

      VARIATIONS

       Use cashew or peanut butter instead of almond butter.

       Top with fresh fruit, e.g. sliced banana, peach, apple or berries, or some chopped nuts, cacao nibs, seeds or dried fruit.

      VEGAN OPTION

PEANUT BUTTER GRANOLA WITH FRUIT AND YOGHURT

      Granola is really simple to make and it’s healthier and tastes much better than most shop-bought varieties. This recipe makes enough for several breakfast servings if you can resist eating it as a snack from the jar! You can enjoy it with dairy, soy or nut milk, or with a fruit compôte or fresh fruit and yoghurt. It also makes a great topping, sprinkled over ice cream and creamy desserts.

      MAKES APPROX. 500G (1LB 2OZ) GRANOLA

      PREP 5 MINUTES

      COOK 20–25 MINUTES

      5 tbsp smooth peanut butter

      2 tbsp coconut oil

      4 tbsp honey or maple syrup

      1 tsp ground cinnamon

      340g (12oz/3½ cups) rolled oats

      150g (5oz/scant 1 cup) coarsely chopped hazelnuts

      50g (2oz/scant ½ cup) seeds, e.g. pumpkin or sunflower

      fresh fruit, e.g. peaches, strawberries, raspberries, blueberries, to serve

      0% fat Greek yoghurt or dairy-free coconut yoghurt, to serve

      FLAVOURINGS (OPTIONAL)

      chocolate chips

      coconut shavings

      raisins, dried cherries and cranberries

      chopped dates, dried apricots and figs

      Preheat the oven to 170°C (150°C fan)/325°F/gas 3. Line a baking tray (cookie sheet) with baking parchment.

      Put the peanut butter, coconut oil, honey or maple syrup and cinnamon in a small pan set over a low heat. Stir gently for about 1–2 minutes until they melt and you have a smooth mixture.

      Pour into a bowl and stir in the oats, hazelnuts and seeds until everything is well combined. If it seems a bit dry, just add some more honey or syrup. Spread out the mixture on the lined baking tray.

      Bake СКАЧАТЬ