Hairy bikers go light

Overnight oats with fruit and nuts

SERVES 12

Oats are great for reducing your cholesterol levels, and these make-ahead bowls of goodness are a great brekkie on the go.

YOU WILL NEED

200g porridge oats
1tbsp chia seeds
1tbsp sesame seeds
50g whole, unskinned almonds,
roughly chopped
100g mixed dried fruit (raisins,
sultanas, chopped prunes, apricots)
½tsp ground cinnamon

To serve:

200ml whole milk (dairy or
plant-based)
100ml yogurt or kefir (dairy or
plant-based)
200g fresh berries, or 4 orchard fruits,
cored/pitted and diced
Drizzle of honey or maple syrup

HOW TO DO IT

1 The night before you want to eat your oats, put them in a container with the seeds, almonds, dried fruit and cinnamon. Add a pinch of salt and mix thoroughly, then pour over 500ml of water. Cover and put in the fridge overnight.

2 When you are ready to eat, stir in the milk. Add yogurt or kefir and some fruit to each bowl, then top with a drizzle of honey or maple syrup for a touch of extra sweetness.

TIP FRESH FRUIT IS GREAT, BUT IF YOU HAVE BERRIES IN THE FREEZER, ADD SOME TO THE MIXTURE BEFORE REFRIGERATING – THEY’LL DEFROST OVERNIGHT

Leek, spinach and almond soup

SERVES 4

Popeye ate spinach to boost his muscle power, but research suggests that it’s good for your brain too. Adding lemon zest and juice helps the body to absorb the iron.

YOU WILL NEED

2tbsp olive oil, plus extra to drizzle
1 small onion, finely chopped
2 leeks, finely sliced
1 medium floury potato, finely diced
(no need to peel)
2 garlic cloves, finely chopped
Zest and juice of 1 lemon
1tbsp almond butter
200g fresh or frozen spinach (no need
to defrost first)
1ltr vegetable stock
2tbsp flaked almonds, lightly toasted,
to serve

HOW TO DO IT

1 Heat the olive oil in a large saucepan and add the onion, leeks and potato. Season with salt and pepper, stir to combine, then add a splash of water and cover the pan. Cook gently for about 15 mins until just cooked through, stirring regularly.

2 Add the garlic and cook for a further min. Stir in the zest and butter, then pour in the stock. Stir until everything is combined, then add the spinach, pushing it down into the stock until wilted if using fresh.

3 Bring to the boil, then turn down and simmer until everything is completely tender.

4 Blend the soup using a stick or jug blender. Season to taste with salt and lemon juice. Serve drizzled with a little oil, garnished with the almonds.

TIP MAKE A BIG BATCH AND FREEZE THE SOUP IN PORTIONS FOR EASY LUNCHES IN A DASH

Grilled mackerel with kimchi coleslaw