Posts tagged low sugar
Lemon & blueberry lightened up summer porridge!

It's been a beautiful sunny few days… though as I sit down to write this there has just been a huge downpour! Let's hope that's not the picture of things to come.

As it's hotting up my breakfasts tend to get lighter, but since I love my hot bowl of the porridge I don't want to give it up just because it's summer. This is a lovely way of lightening it up and putting a spring in your step. I posted a similar recipe for caulk-porridge a while back (I think- unless I just imagined it) whilst I was on the candida cleanse and this uses a similar base of cauliflower.

The cauliflower and the oats go together really well in texture, but if you're not a big fan of the flavour of cauliflower or use a bit too much you can end up with a slight cauliflower undertones in some recipes. However in this case the flavours of the maca powder, lemon and the blueberries (the lemon in particular) are a winning combination.... Beautifully summery and also a great compliment to the cauliflower. This bowl also contains chia seeds to thicken it up and add an extra nutritional boost. It works really well to help create the thick creamy texture too.

Recipe: lemon and blueberry summer porridge

Serves 1


  • ½ cup oats
  • 1 floret of cauliflower (approx ½ cup once finely grated)
  • ½ cup non dairy milk
  • 1 tbs lemon juice
  • 4 drops stevia
  • 1-2 tbs chia (to suit preferred thickness)
  • 1 tsp maca powder (optional but mellows the flavour of the cauliflower even more)
  • handful of fresh blueberries
  • lemon zest for topping


Grate the cauliflower finely and add this to the milk in a pan along with the oats. Cook for approx 5 minutes adding lemon juice, stevia, maca and chia seeds after a couple of minutes.

Ensure the porridge is well mixed and your preferred thickness (add extra water or chia)

Serve in a bowl topped with blueberries and lemon zest.

I'd love you to join me in other places too!  

Why not sign up foemails in my sidebar where I feature roundups and special offers. If you are new round here check out my 'About' and 'Getting Started' tabs up top. To buy nibbles you can also find me over at Wholeplus.  Day to day you can also find me in these places:


Print Friendly Version of this pagePrint Get a PDF version of this webpagePDF
Courgette chutney

I'm thinking this will be the last courgette recipe of the year… Not because I'm tiring of courgette quite yet, but because the tide seems to be shifting towards autumn and in particular pumpkin.

chutney 3a.jpg

Over here in the UK pumpkin isn't quite such the craze as it is in the US, blog world and my Instagram newsfeed is already becoming inundated. Squashes will undoubtedly make an appearance before too long but the whole pumpkin pie phenomenon doesn't really seem to exist over here, we don't even have 'pumpkin pie spice mix' which seems as commonplace as salt-and-pepper for you lot over the pond! 

I kind of feel as though I'm missing out ;-(

Anyway like I say this may (or may not) be the final courgette recipe, after all summer courgette supplies are fast dwindling now...

I got this idea for this chutney from a recipe link for a courgette marmalade in the Able & Cole newsletter, but I didn't like the idea of all the sugar so commonplace in regular chutneys and marmalades, So with the basic concept in mind I hunted around for ideas and came up with my own version using dates and a little unrefined sugar as well as all the spices you'd expect. The result is pretty tasty and once again makes a Novel way of using a ton of courgette!

I found the sauce particularly tasty with pasta, noodles, or to jazz up a veggie stir fry. Or just slather on top of crackers with a little hummus and salad leaves on the side.

chutney 4a.jpg

Recipe: Courgette Chutney

Makes 4 jars (approx. 300ml each)


  • I kg worth of courgette
  • 1 tbs salt
  • 2 onion- roughly chopped
  • 300ml apple cider vinegar
  • 2tbs olive oil
  • ¼ cup un-refined sugar (i.e coconut sugar or rapadura)
  • ½ cup date paste
  • Spices: (note- tweak to suit your own tastes)
  • 1 heaped tsp chilli
  • 1 tsp wholegrain mustard
  • 1 heaped tsp fresh ginger
  • 5 garlic cloves
  • 1 heaped tsp cumin


Chop the courgette into smallish (thumb sized) pieces in a processor. Add to a colander, add the salt and shake well to coat. Allow to drain for a couple of hours to draw out excess moisture.

When the courgette is ready, rinse well to remove most of the salt and pat dry.

Blend all remaining ingredients to form a soft paste (leave onion out of the blend if you want this to remain chunky).

Heat ‘paste’ in a large sauce pan on a low heat for 10 minutes or so, add the cougette pieces (and onion), mix and simmer whilst partially covered on a low heat for around 45 minutes or until well softened and thickened.

Pour into steralised jars whilst hot and screw lids onto seal tightly.


chutney 5a.jpg
chutney 1a.jpg
Print Friendly Version of this pagePrint Get a PDF version of this webpagePDF