Overnight Oat Breakfast Shakes!

fla shake

Say cheers to the weekend with our delicious Overnight Oat Breakfast Shakes!

50 g Flahavan’s Organic Porridge Oats
250 ml Almond milk
2 tsp cocoa powder
1/2 tsp ground cinnamon
Agave syrup/honey to taste
1 small Banana sliced and frozen overnight
Handful of popcorn (flavour of choice)

1. Mix the Flahavan’s Organic Porridge Oats, almond milk, cocoa powder, cinnamon and agave syrup/honey in a re-sealable bowl and leave in the fridge overnight
2. In the morning, add the banana to the oat mixture, then place in a blender and blend until completely smooth
3. If the shake is too thick, add more milk for a thinner consistency; if it’s not sweet enough, add more of your preferred sweetener
4. Top with popcorn to give your oaty Irish stout some extra-special ‘froth’


Rachel’s Chocolate Caramel Pecan Yule Log


This retro-style festive treat makes the perfect centrepiece for a Christmas party or dinner. The cake itself is given a nutty flavour and slight crunch by the toasted pecans, which are ground before being mixed into the batter for the sponge. The bark effect for the log is easily achieved by running a fork along the icing. Served with a rich caramel sauce, this cake not only looks fantastic, but tastes as good as it looks!

Preheat the oven to 180°C (350°F), Gas mark 4, then line the sides and base of the Swiss roll tin with baking parchment, with the paper coming just above the sides of the tin to enable the cake to be lifted out easily.

Place the toasted pecans in a food processor and pulse a good few times until the nuts are finely chopped, but not fully ground.

Place the egg whites and salt in a large, spotlessly clean bowl or in?an electric food mixer. Using a hand-held electric beater or the food mixer, whisk until foamy. Tip in 50g (2oz) of the sugar and continue to whisk until stiff and glossy peaks form, then set aside.

In a separate bowl, whisk the egg yolks with the rest of the sugar for a few minutes or until thickened. Add the egg-white mixture and the melted butter and fold in carefully, then sprinkle over the finely chopped pecans and sift in the flour, folding it in to combine.

Tip into the prepared tin, smoothing the batter with a spatula to form an even layer. Bake for 15–20 minutes until it feels lightly springy in the centre, then cover with a clean, slightly damp tea towel and place the cake, still in the tin, on a wire rack to cool.

Next make the caramel. Place the sugar in a saucepan with 50ml?(2fl oz) of water and set over a medium heat. Cook, stirring regularly, until the sugar dissolves, then increase the heat and bring to the?boil. Once the mixture has come to the boil, remove the spoon and continue to boil – without stirring, though you can swirl the pan every so often to help it cook evenly – for about 10 minutes. The caramel is ready when the mixture has turned a deep golden whiskey colour.

Remove the pan from the heat and whisk in the cream followed by the butter a few bits at a time, followed by the salt – the mixture will bubble vigorously. Place the pan over the heat again and stir until all the caramel bits dissolve, then remove from the hob and measure out 225ml (8fl oz) of this sauce, pouring it into a jug for serving later.

To make the icing add the chocolate to the remaining caramel in the saucepan and whisk until smooth. Transfer to a bowl and allow to stand, stirring occasionally, until spreadable. This should take about an hour if left in a cool place, but not the fridge as it will solidify.

When the cake is cool and you’re ready to roll it up (though it will sit very well like this for 24 hours), remove the tea towel covering the cake, lift the cake out with the baking parchment still attached and place on a work surface next to your cake board or plate.

Spread some of the icing over the cake as if you were thickly buttering a slice of bread, then, beginning at one short side, and using the baking parchment to help, carefully roll up the cake. It may crack a little, but don’t worry about this. Transfer the rolled-up cake from the baking parchment to the serving plate or board, removing the paper. Position the cake so the seam is at the bottom, then carefully tuck in the edges of the roll to neaten it.

Roughly 5cm (2 /1 2 in) from one end of the log, make a cut running diagonally across the cake, with the other end about 12cm (5in) from the end of the log. Spread a little of the icing on the cut side of the smaller section of cake and then place it about a third of the way down the log to look like a branch, pressing it in on its iced surface.

Now spread the rest of the icing all over the cake to completely cover it. To decorate, use a fork to make lines all along the log and branch to look like bark, making concentric circles at each end. This may get a little messy, so if you like you can neaten the serving plate or board by cleaning around the ‘log’ with kitchen paper.

Decorate with the holly leaves and lightly dust with icing sugar (to resemble snow). The cake will keep somewhere dry and cool (but not the fridge) for 2–3 days, covered with a large upturned bowl.

When you’re ready to serve, cut into slices and pour over the reserved caramel sauce (reheating this if you like).


Strawberry muesli by Rachel Allen


This recipe comes from the original Swiss Bircher muesli, where porridge oats are soaked in a little water, then sweetened with delicious seasonal or dried fruit, and sometimes nuts and seeds too. Strawberries and raspberries work particularly well in this muesli recipe, as does grated apple, to which you could also add a smidgen of ground cinnamon.

The recipe was created in the early 1900s by the Swiss physician Dr Maximillian Bircher-Benner, who knew that a diet rich in nutrients was essential for the recuperation of the patients in his hospital.

Place the porridge oats in a bowl with the water. Allow the oats to sit for 10 minutes, then add in the strawberries. Mash with a fork before adding enough light agave syrup or honey, whichever you’re using, to sweeten the mixture.

Serve the muesli on its own, or with cream and brown sugar; or topped with natural yoghurt and toasted, chopped hazelnuts or almonds.

Kerrygold Butternut Squash Tart

butternut squash tart


Make crust. Combine flours, sugar, and salt. Stir together. (A note on oat flour: you can make at home by adding old fashioned oats to a high-powered blender or food processor.) Add butter into the mixture by the tablespoon. Incorporate by hand, smashing butter between your middle finger and thumb to fully incorporate into the flour. Add water one tablespoon at a time until dough holds together, again, using your hands to incorporate. Cover and place in fridge to chill.

Meanwhile, make filling. Peel and thinly slice butternut squash. Slice shallot as well, and add into a large bowl with the remaining ingredients. Toss to combine.

Assemble. Preheat oven to 400 degrees F. Press tart crust into an 11-inch tart pan being sure to press the crust up along the sides. Use your other thumb to level the top of the crust. Add filling ingredients, making sure to spread evenly. Bake for 40-45 minutes. Serve warm.


Flahavan’s porridge with Carrot or Beetroot juice

fla porridge

Oat advice of the day! Add Carrot or Beetroot Juice to your porridge! When iron rich foods are combined with foods high in vitamin C, they enhance each other’s properties. Oats are a particularly high source of iron and carrots and beetroots are a wonderful source of vitamin C. Try using half water, half juice, and maybe throw in a bit of ginger for some heat.

Salad of New Potatoes and Smoked Salmon with a Dill and Mustard Dressing


 A great idea for an ‘all in one’ lunch

Serves 4

Cooking time: 15 Minutes

Preparation time: 10 Minutes


  • 750g/1½ lbs small new potatoes, cooked and chilled (you could also use leftover potatoes for this)
  • 225g/6oz smoked salmon, cut into thin strips


  • 2 tsp. muscovado sugar (if you can’t get muscovado, use a good quality dark brown sugar)
  • 1 tsp. fresh lemon juice
  • 2 tsp. Dijon mustard
  • 1 tsp. olive oil
  • 1 heaped tbsp. mayonnaise
  • 2 heaped tbsp. finely chopped fresh dill (or 4 tsp. of dried dill)
  • Seasalt and freshly ground black pepper

To Cook

Whisk the muscovado sugar and lemon juice together until the sugar has dissolved.

Add the mustard, oil and mayonnaise, whisking all the time.

Finally, add the fresh dill, season with a pinch of seasalt and freshly ground pepper. Whisk again. This sauce is meant to be fairly runny. If you find it too runny, add a little more mayonnaise. (If you have a blender, put all the ingredients in and whizz for one minute!)

This sauce can be kept for a week in the fridge and actually tastes even better a day old, as it allows the dill to penetrate the sauce even more.

Serving Suggestions

Toss the potatoes, salmon strips and dressing together and serve with a green salad.

Nutritional Analysis per Serving

Protein: 18.05 

Carbohydrates: 33.1 

Fat: 8.5 

Fibre: 2.5 

Energy: 261.9 


Raspberry, Lemon and Yogurt Tea Loaf


This is one of the most popular treats at our tea rooms. We make it with summer fruits as they appear. All you need on the side is a good strong cup of tea.
  1. Makes one 1kg loaf
  2. 250g plain flour
  3. 2 tsp baking powder
  4. 115g soft butter
  5. 225g caster sugar
  6. The finely grated zest and juice of 1 large lemon
  7. 2 large free-range eggs
  8. 100g wholemilk natural yogurt
  9. 25g ground almonds
  10. 200g fresh raspberries
  11. 100g granulated sugar, plus extra for sprinkling
  1. Preheat the oven to 180C/gas mark 4. Grease and line a 900g loaf tin with non-stick baking paper. Sift together the flour, baking powder and a pinch of salt. Cream together the butter and caster sugar in a large mixing bowl for five minutes until pale and fluffy, then beat in the lemon zest. Beat in the eggs, one at a time, adding a tablespoon of the sifted flour with the second egg. Alternately fold in large spoonfuls of the remaining flour and the yogurt until the mixture is smooth, then fold in the ground almonds.
  2. Spoon a third of the cake mixture into the bottom of the loaf tin and scatter over a third of the raspberries. Repeat twice more, ending with a layer of raspberries. Bake for 45-50 minutes until the cake is nicely browned, then cover loosely with foil and bake for a further 20-25 minutes, until a skewer inserted into the middle of the cake comes away clean.
  3. Remove the cake from the oven and leave it to cool for five minutes. Mix the granulated sugar with the lemon juice, spoon it over the top of the cake and leave it to soak for five minutes. Carefully remove the cake from the tin and pop it on a wire rack to cool. Peel the paper away from the cake and sprinkle the top lightly with a little more sugar. Serve cut into thick slices. Why not try making this cake with fresh blackberries or blueberries instead of raspberries?


Pumpkin Ravioli with Sage Brown Butter Sauce

A plate full of cheese ravioli tossed with a brown butter sage sauce.
A plate full of cheese ravioli tossed with a brown butter sage sauce.

This recipe from the Sur La Table kitchen will become your new Fall favorite. The sweetness of the pumpkin filling complements the richness of the brown butter sauce. You can substitute butternut squash for the pumpkin if you prefer. You can also make a double batch of ravioli and freeze them in an airtight container for up to 1 month.


Quinoa Meatballs, super stuff.

Quinoa is one of the most versatile and delicious super foods. These balls are just as hearty and filling as (meat) meatballs. They’re brilliant if you’re looking for something filling and nutritious tonight

Prep 15 mins
Feed : 2 people


½ cup dry quinoa, pre-rinsed
1 cup water
1 cup cooked green lentils, well drained
¼ cup diced red bell pepper
½ cup diced onion
2 cloves garlic, minced
½ cup gluten free bread crumbs or whole wheat panko bread crumbs (add additional bread crumbs if the meatballs need to be firmer and aren’t holding together well)
¼ cup freshly grated parmesan
1 tablespoon freshly chopped flat parsley leaves
1 tablespoon freshly chopped oregano
1/2 teaspoon freshly ground black pepper
Sea salt to taste
¼ teaspoon cayenne pepper
1 egg white (for vegan add 2-3 teaspoons water)
3 tablespoons olive oilHow to put it together:Add pre-rinsed quinoa and water to a medium pot, cover, bring to a boil. Reduce heat to a simmer and continue cooking 15 minutes or until water is completely absorbed. I

n the meantime, in a large non-stick skillet add 1 tablespoon olive oil, heat to medium-low and sauté diced onions and bell pepper until tender about 4 minutes, add garlic, parsley and oregano and sauté one additional minute.

Remove quinoa from heat and allow to rest 10 minutes. Press down on quinoa with a paper towel to remove any remaining water.

In a large mixing bowl combine sautéed onion, garlic, parsley and oregano along with remaining ingredients, except oil. Use either a potato masher or fork and mash the ingredients until the lentils are well mashed. Using your hands, shape into 1 ½ “ (meatless) meatballs, place in a large bowl, cover and refrigerate until chilled, about 2 hours.

Add remaining 2 tablespoons oil to a large non-stick skillet, heat to medium-low and add quinoa (meatless) meatballs. Brown meatballs, turn over and brown on the other side. Cook until browned and heated through, about 16 minutes. Remove from skillet and drain on a paper towel.

If you plan to serve these (meatless) meatballs with marinara, add to the marinara sauce, gently turn to coat. Simmer until hot and serve over pasta.

These are a perfect food to eat prior to working out as they provide complex carbohydrates for energy and protein for building muscles. When on hand, I’ll have a few before a workout.

TIP: For a vegan version, use vegan egg replacer or 1 tbsp of flaxmeal mixed with 3 tbsp water rather than the 2-3 teaspoons straight water.