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Bertie

@bertiesbite

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healthy (mostly) everyday recipes
📍ldn,uk | 26
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Peach & Vanilla Oats (385kcal / 19g protein / 9g fibre) The easiest way to get in plenty of fibre first thing is with a big bowl of oats - this one contains almost ⅓ of the daily recommended amount per bowl. It’s creamy, cosy & perfect for chillier mornings For the Oats - 40g oats ½ tbsp chia seeds 200ml milk ½ tbsp maple syrup 1 tsp vanilla bean paste 40g Greek yoghurt For the Peaches - 1 large ripe peach, sliced 1 tsp butter ½ tbsp brown sugar Pinch cinnamon To Serve: Granola/Nuts Toss the peaches with the sugar & cinnamon. Melt the butter on low & cook the peaches for 5 minutes either side until golden & caramelised. Meanwhile, add the ingredients up to the vanilla into a saucepan with a pinch of salt & 50ml water. Cook over a medium heat, stirring occasionally until thickened. Remove from the heat & stir through the yoghurt. Top with another dollop of yoghurt, granola/nuts & the caramelised peaches. #oats #fibre #highprotein #healthybreakfast #easyrecipes taken in London, United Kingdom by @bertiesbite
21
a day ago
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Creamy Chickpea Masala (377kcal / 20g protein / 14g fibre) // warming, hearty and with 11/30 of your weekly plant points, this is the perfect recipe to boost your immune system in the build-up to winter. The sauce is a little bit spicy and a LOT creamy – perfect for an easy & cosy mid-week dinner. (serves 3-4) 1 red onion, diced 2 tsp each garlic & ginger paste 2 tsp chilli powder 1 tbsp garam masala 1 tsp tumeric 2 tbsp peanut butter 1 ½ tbsp tomato paste 1 ½ tsp honey 400ml tomato passata 400ml light coconut milk 1 jar chickpeas (+their stock) 1 pack tomatoey lentils 60g spinach To serve – Flatbread Yoghurt Chopped peanuts - Heat some oil in a large pan and add your onions, frying until softened. - Briefly stir in your ginger, garlic, garam masala, turmeric, peanut butter & tomato paste before adding the rest of the ingredients. -, Stir to combine, then simmer until thickened (approx 15 minutes). Add in the spinach & continue to cook until wilted. - Season & serve with rice &/ flatbread. Garnish with yoghurt, coriander & a handful chopped peanuts. #healthyrecipes #easyrecipes #highprotein #plantbased @bionaorganic @boldbeanco @merchantgourmet @procookuk taken in London, United Kingdom by @bertiesbite
53
3 days ago
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Healthy Pumpkin Bread (187kcal / 5g protein / 4g fibre) Kicking off spooky season with this fluffy, healthier pumpkin bread, packed with an extra boost of protein from the new @plenishdrinks clean protein oat drink AD (serves 8) 260g rolled oats Pumpkin Pie Spice* 1 tsp baking powder 1 tsp bicarbonate of soda ½ tin pumpkin puree 240ml Plenish protein oat m*lk 2 tbsp olive oil 2 ½ tbsp maple syrup 1 tsp vanilla extract 140g silken tofu *1-3tsp cinnamon, ½ tsp nutmeg & ground ginger (+optional ground cloves) - Preheat the oven to 170c. - Mix together the pumpkin pie spices. Add into a blender along with the oats, bicarb, baking powder & a pinch of salt. Blitz until very fine. - Add in the rest of the ingredients & blitz again until you have an even mixture. - Pour into a lined loaf tin and top with some mixed seeds. Bake for 40-50 minutes until cooked through. - Allow to cool before frosting (recipe below). For the frosting: 30g vegan butter 70g vegan cream cheese 1 tsp vanilla extract 185g icing sugar - Whisk together the vegan butter, cream cheese & vanilla extract until smooth. - Slowly sift in the icing sugar while continuing to whisk until thickened. #healthyrecipes #highprotein #pumpkin #baking taken in London, United Kingdom by @bertiesbite
29
5 days ago
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what I eat in a day – focusing on whole foods, high in fibre & protein 🫶🏼 all recipes will be posted on my feed ASAP! I am so excited it’s warm oat season again & breakfast today was thick & creamy vanilla oats topped with my speedy caramelised peaches for lunch, I made buffalo chicken wraps - one of my favs for a speedy 10-minute lunch. For the filling I used @vilgain cooked chicken breast, made without preservatives it’s my go-to for lunches when I don’t have lots of time (Code: BERTIE) finally, I finished my day off with another cosy one. A creamy chickpea & lentil masala, topped with yoghurt, peanuts & scooped with flatbread #whatieatinaday #healthyeating #healthyrecipes #dayofeats taken in London, United Kingdom by @bertiesbite
20
6 days ago
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Swipe for macros >> Creamy Thai Chicken Soup: 481kcal // 29g protein // 5g fibre Creamy Chickpea Masala: 377kcal // 20g protein // 14g fibre Mac & Greens: 628kcal // 40g protein // 6g fibre Chipotle Shredded Chicken & Bean Soup: 335kcal // 31g protein // 8g fibre Blackened Chicken, Peach & Basil Tacos: 467kcal // 28g protein // 10g fibre Cacio e Pepe Butter Beans: 540kcal // 27g protein // 18g fibre Preppable Breakfast Burrito: 478kcal // 33g protein // 14g fibre Autumn Bean Salad: 406kcal // 19g protein // 15g fibre Chicken & Leek Pie: 589kcal // 38g protein // 3g fibre taken in London, United Kingdom by @bertiesbite
16
7 days ago
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Nothing hits quite the same as a fully loaded sandwich, and these are 3 of my favourites - made even better with Bearfields! AD Each one is delicious and packed with @bearfieldsoflondon for added protein and flavour without any unnecessary added preservatives or nitrites. They are perfect for eating on-the-go for those looking for inspiration for healthy, well-balanced work lunches now we’re back into that September reset. Try each of the sandwiches for yourself: - Bearfields Carved Roast Turkey, Lettuce, Brie, and Cranberry - Bearfields Honey Roast Deli Ham, Chutney, and Cheese - Bearfields Carved Deli Ham, Burrata, Tomato, Rocket, and Pesto #sandwiches #lunchideas #easyrecipes #healthylunch #BetterWithBearfields taken in London, United Kingdom by @bertiesbite
14
9 days ago
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Cacio e Pepe Butter Beans (540kcal / 27g protein / 18g fibre) Speedy & easy, this recipe is my default when I don’t know what to have for dinner. Most of the ingredients are usually in my cupboard anyway, plus as there are only 6 it’s also a very cheap one to shop for! 25g butter 1 shallot, diced 1 heaped tsp fresh ground pepper 1 jar butter beans 60g parmesan 1-2tbsp creme fraiche Gently fry the shallots & pepper in the butter over a low heat until softened & starting to caramelise. Add the beans to heat through, before stirring in the parmesan, creme fraiche & a little water as needed. Serve up with some crusty buttered bread & enjoy! #healthyrecipes #highprotein #easyrecipes #beans taken in London, United Kingdom by @bertiesbite
12
10 days ago
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Chicken & Leek Pie (589kcal / 38g protein / 3g fibre) My go-to autumn dinner party recipe - easy, cosy & always a crowd-pleaser. With a creamy leek & mustard sauce, tender chicken & flaky pastry, what’s not to like?? Serves 4 600g chicken thighs, chopped into 1cm cubes 3 rashers streaky bacon, finely chopped 1 large leek, sliced 1 banana shallot, diced 3 juicy garlic cloves, minced 1-2 tsp thyme 1 heaped tbsp flour 60ml sherry* 1 tbsp grainy mustard** 1 tbsp butter 350ml Freja bone broth 200ml creme fraiche Squeeze lemon juice 200g puff pastry 1 egg yolk, for glazing Preheat your oven to 190c. Heat a glug of olive oil in an ovenproof skillet over a medium high heat. Once hot, add your chicken and fry, stirring occasionally until browned. Remove from pan & set aside. To the same pan, add half of the butter with another glug of oil along with the shallots and leek. Sautee until softened. Move the cooked veggies to the edge of the pan and add the bacon, cooking until starting to turn crispy. Briefly combine the garlic & thyme before adding the flour. Pour in the sherry slowly, stirring constantly, then gradually add 100ml of the stock, continuing to stir. Add in the remaining pie ingredients up to the creme fraiche, along with the cooked chicken and plenty of pepper. Simmer gently to thicken, remove from the heat and squeeze in some lemon, adding any additional seasoning to taste. Lightly wash the edges of the pan with egg. Lay the pastry over the pie, prick with a fork and gently press down the edges to seal. Glaze with the remaining egg yolk and bake for 30-40 minutes until the pastry is golden and crispy. * sub port/dry white wine **sub dijon #comfortfood #chickenpie #healthyrecipes #easydinner #easyrecipes taken in London, United Kingdom by @bertiesbite
13
15 days ago
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Creamy Thai Chicken Soup (481kcal / 29g protein / 5g fibre) Kicking off soup season with a very cosy one today - a creamy, coconutty broth, shredded chicken & kale. A one-pot wonder perfect for hunkering down in front of the telly. (serves 3) 2 tbsp red thai curry paste 1 tbsp garlic & ginger paste 1 tin coconut milk 500ml stock (or bone broth) 1 tbsp soy sauce 1 tsp honey 200g brown rice 3 chicken thighs 100g kale, chopped optional: 1tbsp fish sauce To serve - Chilli Crisp, Lime Wedges, Spring Onions Fry the paste in a drizzle of oil for about a minute. Add the ingredients up to the honey (incl. fish sauce if using) & bring to the boil. Add the chicken & rice, reduce the heat & cover to continue simmering until the chicken is cooked through. Remove the chicken from the pot & shred. Add back in along with the kale & cook for another couple of minutes. Serve with any/all of the toppings listed above. #easyrecipes #highprotein #soup #thairecipes #healthyrecipes @judgekitchenware @bluedragonuk @hmhome taken in London, United Kingdom by @bertiesbite
52
19 days ago
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Autumn Bean Salad (406kcal / 19g protein / 15g fibre) Salad season is not over - it’s just taking a slightly different form with roasted veg & cosy spices. This one is extremely easy, tasty AND contains half of your daily fibre requirement per serving. (serves 3) 400g butternut squash, cubed Large handful sage leaves ½ tsp smoked paprika, 1 tsp thyme Drizzle of honey 40g walnuts 1 red onion, cut into wedges 500g jar butter beans, rinsed & drained 80g rocket 50g goats cheese Preheat your oven to 200c. Tear half of the sage leaves & toss with the squash along with the paprika, thyme, honey, a good drizzle of olive oil & seasoning. Transfer to a baking dish & bake for 20 minutes, add the red onion, toss again to coat & return to the oven for another 20 minutes. Heat some more oil in a frying pan & fry the sage leaves for 30-60s then transfer to a plate lined with kitchen paper. Add the walnuts to the baking tray, stir again & finish in the oven for a final 5-10 minutes. Allow to cool for 5 minutes Transfer to a bowl & along with the rocket, beans & goats cheese. Garnish with the crispy fried sage. #healthyrecipes #easydinner #easyrecipes #butternutsquash #salads taken in London, United Kingdom by @bertiesbite
32
20 days ago
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Preppable Breakfast Burrito (478kcal / 33g protein / 14g fibre) The past couple of weeks have been so hectic, with lots of commercial work, & moving house. This means breakfast needs to be quick & easy, so I’ve been slowly working my way through the batch of these meal prepped burritos in my freezer. Packed with colour & flavour, they’re perfect for a grab & go breakfast! (makes 3) For the chipotle beans - ½ red onion, thinly sliced 1 tin black beans 200g chopped tomatoes 150g roasted red pepper, chopped 1tsp chipotle paste For the Rest - 6 eggs 60g cheddar, grated 3 wraps ¼ cup spinach, wilted 1 ½ tbsp spicy mayo To serve: mashed avocado Fry the red onion in some olive oil for 10-15 minutes until starting to caramelise. Mash ⅓ of the black beans, then add into the onions along with the rest of the ingredients for the beans. Simmer gently until most of the moisture has been absorbed. Whisk the eggs together with 20g cheese. Season & scramble in butter/olive oil. Squeeze out any excess moisture from the spinach. Load up your wraps with all the fillings. Brush/spray with oil & fry for a couple of minutes either side until golden & crunchy. Wrap up & freeze. Defrost out of the fridge overnight & crisp up in the air fryer for 8-10mins. #mealprep #healthybreakfast #highprotein #easyrecipes #breakfastburrito taken in London, United Kingdom by @bertiesbite
41
22 days ago
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High-Protein Apple Pancakes (325kcal / 16g protein / 8g fibre) One of my favourite things about a Saturday, is slow, lazy mornings - which means time to make something delicious for breakfast & in Autumn these wholefood, high protein apple pancakes are a go-to (serves 2) 1 red apples, (gala are best for sweetness) 1 egg 4 tbsp cottage cheese 100g oats 1tsp vanilla extract 1tsp baking powder 1tsp cinnamon 2tsp butter Toppings: caramelised apples (recipe below), Greek yoghurt, syrup, cinnamon Grate ½ an apple & chop the rest. Blend the chopped apple with the rest of the ingredients, along with a pinch of salt & 60-80ml milk/water. Melt 1 tsp butter over a medium heat. Ladle the ½ the batter into the pan (approx. ⅙ batter per pancake). Fry for a couple of minutes on either side. Repeat with the remaining butter & batter. Serve with a dollop of yoghurt & some maple syrup (+extra cinnamon if you fancy). For the caramelised apples: 1 apple, diced 1 1/2 tsp butter 1 tbsp maple syrup Pinch of cinnamon Add the ingredients to a small pan & gently heat, stirring until the apples soften & caramelise. #healthybreakfast #proteinpancakes #highprotein #easyrecipes #cottage cheese taken in London, United Kingdom by @bertiesbite
44
25 days ago
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