Sweeten up your Monday morning with our easy to prep Apricot Pistachio Overnight Oats 😋! Packed with lots of fruit, nut and oaty goodness, these Overnight Oats are just so tasty! Simply prep in advance and chill overnight in the fridge (or chill for a minimum of 2 hours in the morning) and then you’re ready to tuck in and enjoy! #flahavansoats#oatspiration#overnightoats
Serves 2|Takes 120 minutes
INGREDIENTS: 90g Flahavan’s Progress Oatlets 3 tbsp Desiccated Coconut 200ml Coconut Milk 260ml Water 1 tbsp Chia Seeds 400g Fresh Apricots, halved and stone removed 2 tbsp Golden Caster Sugar 40g Pistachios
METHOD: To make the bircher, place the Flahavan’s Oats into a bowl along with the desiccated coconut, coconut milk, 200ml water and chia seeds and stir to combine. Leave in the fridge for min. 2 hours or overnight if you can. Meanwhile, place the apricots, remaining water and golden caster sugar in a medium saucepan. Cook gently over a low-medium heat for 10-15 minutes, or until soft and broken down. Remove from the heat and leave aside to cool. Crush the pistachios into a fine crumb using a pestle and mortar. To assemble, spoon the bircher into two glasses adding in a layer of the apricots and sprinkle over the pistachio crumb to serve.1d
I never tire of a bowl of steaming hot stew. It’s the attention to detail that makes this dish one of the world’s great classics. This is my version that I have developed over the years. It’s a meal in itself, but for a special celebration, try serving it buffet style with bowls of turnip mash, colcannon and maybe even some glazed parsnips and carrots and watch your guests’ faces light up!
SERVES 6–8
900g (2lb) boneless lamb neck or shoulder, trimmed and cut into cubes
900ml (1½ pints) lamb or chicken stock
50g (2oz) pearl barley, washed
225g (8oz) potatoes, cut into chunks
225g (8oz) carrots, thickly sliced
225g (8oz) leeks, well trimmed and
thickly sliced
225g (8oz) pearl onions, peeled
100g (4oz) rindless piece of smoked
bacon, diced
2 fresh thyme sprigs
sea salt and freshly ground
black pepper
chopped fresh flat-leaf parsley,
to garnish
turnip mash with crispy bacon and onion, to serve (optional)
colcannon, to serve
1 Place the boneless lamb pieces in a large heavy-based pan or flameproof casserole and pour over the stock. Bring to the boil, then skim off any scum from the surface and then stir in
the barley. Reduce the heat and simmer gently for 50 minutes, until slightly reduced and the lamb is almost tender.
2 Add the potatoes to the lamb with the carrots, leeks, pearl onions, smoked bacon and thyme and simmer for 30 minutes, until the lamb and vegetables are completely tender but still holding their shape. Season to taste with salt and pepper.
3 Put the stew straight onto the table and scatter over the parsley. Serve dishes of the turnip mash with crispy bacon and onion and colcannon alongside and allow everyone to help themselves.
Oatmeal, Cranberry and White Chocolate Cookies
This recipe was given to me by Mary Flahavan. I like it so much that we now make it up in batches and keep them in Kilner jars in our rooms for guests in case they’re feeling a bit peckish after a long journey but don’t want to ruin their dinner.
275g (10oz) Flahavan’s
Progress Oatlets
225g (8oz) butter, at room
temperature
150g (5oz) caster sugar
100g (4oz) plain flour, plus a little
extra for dusting
½ tsp baking soda
100g (4oz) dried cranberries,
roughly chopped
100g (4oz) white chocolate,
finely chopped
Preheat the oven to 200°C (400°F/gas mark 6). Line 2 baking sheets with parchment paper. Blend the oatlets in a food processor until quite fine. Add the butter, sugar, flour and baking soda and blend again until the dough just comes together.
Tip into a bowl and beat in the cranberries and white chocolate. Shape into 12 even-sized balls and arrange on the lined baking sheets well spaced apart, then squash them down with the palm of your hand to about a 4cm (1 ½in) thickness. Bake for 15–20 minutes, until they are a pale golden colour and soft to the touch. Remove from the oven and leave to cool and harden on the sheets for a minute, then transfer to a wire rack and leave to cool for a few minutes before tucking in with a nice cup of tea.
Sharon Hearne Smith’s Sesame Seed Porridge Bread from Today with Maura and Dáithí.
Ingredients
This is an unusual bread recipe, based on porridge oats and yoghurt instead of flour and water. It is quick, easy and virtually foolproof to make.
Use any selection of seeds you prefer instead of sesame seeds, or omit them altogether for a plain bread. Alternatively, add other flavours like nuts and dried fruits or sundried tomatoes and basil or a swirl of pesto would be delicious too. This bread stays quite moist and fresh for a few days stored in an airtight container.
Makes: 1 loaf (about 12 slices)
Sunflower oil for greasing
500g tub natural yoghurt
100ml milk
2 tbsp olive oil
2 tbsp sesame seeds + extra for sprinkling
2 tsp bicarbonate of soda
2 x 500ml yoghurt tubs of porridge oats (or 400g)
butter for serving, optional
Method
Preheat the oven to 200C (fan 180C), 400F, Gas Mark 6. Grease a 1Lb loaf tin (approximately 3 x 5 x 7 inch) with parchment paper and grease again.
Scoop the yoghurt into a large bowl. Add the milk, oil, sesame seeds and bicarbonate of soda and mix until well blended.
Fill a clean and dry yoghurt tub with oats and tip them in. Repeat with a second tub of oats. Alternatively, weigh out 400g of oats on a scales.
Mix everything together until well blended.
Spoon into the prepared tin, spreading the top level. Scatter a small handful of sesame seeds on top.
Bake for 45 minutes or until golden brown and a skewer comes out clean when pierced in the middle.
Remove from the tin and return the loaf to oven, directly on the shelf, for another 5 minutes to dry out the crust.
Remove and leave to cool on a wire rack. Cut into slices and serve spread with a little butter if liked.
When you think of bananas, you probably imagine the ripe, sweet ones. But raw bananas—the unripe variety—are just as powerful when it comes to health benefits. Unlike their sweet friends, they’re packed with resistant starch, fibre, and essential nutrients that make them a game-changer for digestion, weight management, and overall health.
From supporting gut health to keeping blood sugar in check, the benefits of raw bananas are seriously underrated. In this blog, we’ll discuss the banana’s nutritional value, top health benefits, and the best ways to include it in your diet.
What Are Raw Bananas?
Raw bananas are merely unripe green bananas that are starchier, tougher, and less sweet than bananas when they are ripe. They’re popular in Indian, Thai, and Caribbean cooking, usually cooked into flavorful dishes, stir-fries, or even fried as chips.
What makes them special? It’s the amazing nutrients in raw bananas. The banana’s raw nutrition consists of:
Resistant starch – A special fibre that enhances digestion and aids in weight loss.
Potassium – Sustains muscle and heart function.
Vitamin C – Increases immunity and skin.
Vitamin B6 – Required for brain function and metabolism.
Magnesium – Aids muscle repair and bone development.
With so many nutrients in raw bananas, it’s little wonder that the benefits of eating raw bananas translate to numerous areas of health.
15 Health Benefits of Raw Bananas
Below are 15 awesome health benefits of raw bananas and why you should consume raw bananas daily:
1. Promotes Gut Health
One of the greatest benefits of raw bananas is that they enhance digestion. The resistant starch in raw bananas serves as a prebiotic, i.e., it provides the good bacteria in your stomach. These beneficial bacteria are responsible for food breakdown, nutrient absorption, and inhibiting bloating, gas, and constipation. [1] A proper gut microbiome also enhances immunity and inhibits digestive disorders like IBS (Irritable Bowel Syndrome).
2. Promotes Weight Loss
When dieting for weight reduction, raw bananas are to your rescue. The fibre and resistant starch content of raw bananas keep you satiated for longer, doing away with unwanted snacking. As opposed to ripe bananas, which contain more sugar, raw bananas contain complex carbohydrates, which get digested slowly, ensuring constant metabolism. Raw bananas also suppress insulin surges, leading to fat storage.
3. Regulates Blood Sugar Levels
For insulin-resistant individuals or diabetics, raw bananas are a smart food choice. The nutrients in raw bananas contain resistant starch, which does not break down the carbohydrates immediately. This results in a slow release of sugar into the bloodstream, thus avoiding sudden peaks and dumps. Eating them regularly enhances the sensitivity of insulin, allowing the body to control blood sugar levels naturally.
4. Improves Heart Health
Raw bananas are rich in potassium, which is a mineral that assists in maintaining blood pressure. Potassium controls the body’s sodium to avoid high blood pressure and also lightens the workload of the heart. Raw banana nutrients also control healthy cholesterol levels by lowering LDL (bad cholesterol) and raising HDL (good cholesterol), lowering the risk of stroke and heart disease. [2]
5. Controls Digestive Health
If you have digestive problems, incorporating raw bananas into your diet can be magical. High fibre content ensures smooth digestion and reduces the risk of constipation. Meanwhile, their resistant starch behaves like a natural equaliser, calming the digestive tract and warding off diarrhoea and bloating. Additionally, they are rich in tannins, which possess gentle astringent characteristics that cure loose stools. [3]
6. Enhances Insulin Sensitivity
Insulin sensitivity refers to how your cells absorb insulin and utilise glucose to produce energy. Insulin resistance is a primary cause of Type 2 diabetes. It has been found that raw bananas contain resistant starch, and consuming them makes one more insulin sensitive, thus adding them to the list as an ideal product for a diet-balanced diabetic life. [4] Regular consumption is said to fight insulin resistance and support the improved control of blood sugar levels.
7. Strengthens Bones
Raw bananas are rich in magnesium, a mineral that promotes calcium absorption and bone density. Raw bananas are also beneficial for preventing osteoporosis and ensuring healthy bones during old age. Magnesium has the function of contracting and relaxing muscles and hence is required for bone and muscle health in general.
8. Reduces Inflammation
Inflammation is the cause of most chronic conditions, such as arthritis, heart disease, and even cancer. [5] Raw bananas are a storehouse of antioxidants and vitamin C, which fight oxidative stress and reduce inflammation in the body. Raw bananas protect the body from cell damage by fighting free radicals, slowing down ageing, and making the body healthier.
9. Stimulates Brain Function
Raw bananas can also stimulate the brain. They contain vitamin B6, which is important for the synthesis of neurotransmitters such as serotonin and dopamine. These brain chemicals control mood, sleep, and thinking. Raw bananas can improve memory, focus, and overall mental health and cut the risk of neurological disorders. [6]
10. Helps Control Diarrhoea
Among the main benefits of eating raw bananas is that a raw banana helps relieve diarrhoea effectively. Raw bananas have high levels of pectin and tannins that work to remove excess water content from the intestines, compacting loose motions. Their electrolytes are also lost and have to be restored in the process. This explains why raw bananas have been particularly advocated as an unprocessed, organic remedy to deal with diarrhoea according to customary medicinal practices.
11. Keeps Kidney Stones Away
Kidney stones occur when calcium and other minerals tend to deposit themselves in the kidneys. The presence of potassium in raw bananas serves to prevent that by ensuring excessive calcium is being removed through the urine rather than deposited and forming stones. The magnesium in them also serves to maintain healthy kidneys and curb the risk of urinary tract infections (UTIs).
12. Offers Long-Term Energy
Unlike energy-crushing candies, raw bananas are a long-lasting source of energy. Their slow-digesting complex carbohydrates deliver energy throughout the day. This is a perfect pre-workout food since it provides you with the energy you require without overdriving your blood sugar levels.
13. Supports Skin Health
Raw bananas are beneficial for your skin as well! Antioxidants and vitamin C in raw bananas fight off free radicals, preventing premature ageing, keeping your skin shining and firm, and triggering skin elasticity and healing due to the production of collagen. Mashed raw bananas applied as a face pack can calm acne, redness, and dryness.
14. Aids Muscle Recovery
If you are getting muscle cramps or pain after exercising daily, raw bananas can be your resort. Raw bananas contain magnesium and potassium, which have a significant role in repairing muscles by inhibiting inflammation and cramps. Sports athletes and health-conscious people eat raw bananas to quicken recovery after exercise and enhance the functioning of muscles.
15. Naturally Gluten-Free
Raw bananas are a very good substitute for normal grains for individuals suffering from gluten intolerance or celiac disease. Raw bananas can be converted into gluten-free banana flour and can be consumed as an excellent wheat flour substitute while cooking. Raw bananas are thus a good and versatile source of sustenance for individuals seeking to do away with gluten intake yet achieve the taste of scrumptious and healthy foods.
This tomato, cucumber and avocado sandwich is the perfect light and easy lunch. With just a few fresh ingredients, you can have a satisfying meal in just 10 minutes. Creamy avocado and hummus provide plant-based protein and healthy fats, while juicy tomatoes and crisp cucumbers bring refreshing crunch and flavor. Layer it all on whole-grain bread for an extra boost of fiber, and you’ve got a quick and wholesome sandwich at the ready!
Refreshing, light and satisfying, our Cucumber-Avocado-Tomato Sandwich is an easy and delicious lunch that will really hit the spot. Every sandwich starts with and needs a good condiment. For this one, we amplify store-bought hummus with the sweet tang of honey mustard and fresh dill for a hit of herby brightness. Then we stack on the fiber-packed veggies: cucumbers and onions give a nice crunch and contrast to the creamy, heart-healthy avocado and the juicy tomato; the alfalfa sprouts add great texture. Cheddar cheese adds bone-boosting calcium and a salty, sharp flavor that complements the fresh veggies perfectly, and hearty toasted whole-wheat bread is the perfect vessel for all these wholesome toppings. Keep reading for our expert tips, including recommendations on swapping out hummus flavors.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Experiment with different flavors of hummus for your spread. Try garlic hummus, dill pickle hummus or even make your own. To prepare a batch of our Classic Hummus, use a food processor and add a handful of ingredients: garlic, chickpeas, lemon juice, olive oil, tahini and salt. Best of all, this flavor-spiked hummus takes just 10 minutes to make!
While a chef’s knife can cut cucumbers, a serrated knife is more effective for slicing tomatoes. The serrated edge easily cuts through the skin and flesh without damaging the soft interior.
Nutrition Notes
Cucumbers aren’t brimming with the typical vitamins and minerals that you’ll find in many fruits and vegetables, but they are an important vegetable because they contain antioxidant phytonutrients that can help protect against inflammation. They are also more than 95% water, which makes them a hydrating vegetable—great for your skin.
Avocados are known for being high in fat, but it’s the type of fat that your heart loves: monounsaturated fat. Avocados are also brimming with fiber, which has been shown to improve the health of the microbiome, and impacts your health in many ways, including strengthening your immune system, improving cognition and lowering inflammation.
There are few things tastier than a really good tomato, and they are really good for you. Tomatoes are high in vitamin C, which is essential for healthy immune function. They are also high in a carotenoid called lycopene, an antioxidant that helps maintain healthy cells throughout the body, and eating foods with lycopene regularly can help lower your risk of heart disease.
Whole-wheat bread is a heartier choice of bread for this sandwich and you’ll get the benefit of more nutrients and more fiber. Eating more fiber can lead to better digestive health. Whole-wheat bread is also a source of important B vitamins—essential for your working metabolism.
Ingredients
¼ cup plain hummus
1 tablespoon chopped fresh dill
1½ teaspoons honey mustard
2 thin slices whole-wheat bread, toasted
1 (1-ounce) slice sharp Cheddar cheese
½ small tomato, thinly sliced
¼ medium avocado, thinly sliced
¼ cup alfalfa sprouts
¼ cup thinly sliced English cucumber
1 tablespoon thinly sliced red onion
Pinch of salt
Directions
Stir ¼ cup hummus, 1 tablespoon dill and 1½ teaspoons honey mustard together in a small bowl until well combined. Spread the hummus mixture on 1 side of each of 2 toast slices. Layer 1 cheese slice, tomato slices, avocado slices, ¼ cup alfalfa sprouts, ¼ cup cucumber and 1 tablespoon red onion over the hummus on 1 toast slice; sprinkle with salt. Top with the remaining toast slice, hummus-side down. Cut the sandwich in half diagonally.
flahavans If you (or someone in your house!) is sitting exams this month, think smart about snack time and try to choose healthier options in between meals to maintain energy and concentration levels. Oats are the perfect ingredient when preparing healthy snacks ahead of time. Try our recipe for Peanut Butter Protein Balls – easy to prepare, tasty and ready-to-hand whenever you need a healthy energy boost! ✨ #FlahavansOats
INGREDIENTS:
150g quick oats 100g mixed nuts & dried fruit 3 tbsp. chia seeds 2 tbsp. Honey 2 tbsp. peanut butter, melted 2 scoops of whey, vanilla or chocolate Few drops of milk, about 50ml 100g dark chocolate, chopped 1 teaspoon of coconut oil
METHOD:
1. Add all the dry ingredients (except the chocolate) to medium sized bowl and mix well, then add honey, melted peanut butter and mix well. 2. Vital step, add the milk bit by bit slowly and mix well until the mixture becomes clumpy. Don’t allow it to get too wet. 3. Then using a table spoon and your hands form the mixture into medium size balls. 4. Place on a plate then when you have formed all the balls. 5. Melt the dark chocolate with a tsp of coconut oil then roll each protein ball in the chocolate and place on a lined plate. 6. The last step is to put into the fridge to allow the balls the to set 👍 Tip – if the mixture gets too wet then add some more oats, it will make it less sticky!
No Friday would be complete without a seriously delicious pizza. Check out how easy these gorgeous pizzas are to re-create at home (using our very own Progress Oatlets), and you’ll be making your own Italian fakeaways every Friday night. Ciao! #FlahavansOats
Serves 2 pizza bases|Takes 15 mins
Ingredients: For the Pizza Bases: 85g Progress Oats 1 large egg white ½ tsp salt Optional – 1tsp garlic powder, 1 tsp onion powder, 1tbsp grated parmesan or 1tsp nutritional yeast For the tomato topping: 400g tin chopped tomatoes 2 tbsp tomato purée 1 tsp dried mixed herbs 1 tsp honey 1 tsp sea salt flakes Couple of grinds of black pepper
Method: For the Pizza Bases: Pre-heat the oven 200C Combine the oats, egg white, salt and season in a high-speed blender and blitz for 2 minutes until completely blended. Heat a small heavy based frying pan over a medium heat. Add one tsp of vegetable oil. Spread half the oat mixture over the pan and cook for 2 minutes until the mixture firms up. Move the oat base onto a lined baking sheet and spread over the toppings and bake for 5 minutes until the pizza is cooked through
For the tomato topping:
Drain the tinned tomatoes through a sieve over a bowl, pressing with the back of a ladle until about most of the juice has drained. Tip the sieved tomatoes into a bowl and stir in the tomato purée, herbs, sugar and plenty of salt and pepper. Pour the tomato mix into a high-speed blender and blitz for 1 minute.
I normally use frozen berries straight out of the freezer so that you don’t have to use any ice cubes, but it can be hard on the blades of your liquidiser. However, in light of recent health scares, you might want to follow the FSAI’s advice to boil imported frozen berries for 1 minute, or even better, freeze fresh berries when there is a glut of them in the summer or buy Irish berries. Smoothies can be made up to 2 hours in advance and kept in the fridge, then just given a good stir before serving them.
MAKES ABOUT 1.2 LITRES (2 PINTS)
500g (1lb 2 oz) fResh or frozen berries, such as a mixture of strawberries, raspberries, redcurrants and tayberries
2 bananas, peeled
125g (4½oz) natural yogurt
500ml (18fl oz) raspberry and cranberry juice
handful of ice cubes (optional)
1 Place the berries and bananas in a liquidiser with the yogurt and juice. Process for 1 minute, until smooth. Alternatively, you can put everything into a large measuring jug and blitz with a hand-held blender, moving it up and down until smooth.
2 Half-fill tall glasses with ice cubes, if using, and pour in the red berry smoothie to serve.
MACNEAN SPECIAL PORRIDGE WITH HONEY AND CREAM
This is one of our signature breakfast dishes. It’s amazing how many people going to bed at night tell me that they can’t wait to taste the porridge! On cold winter mornings, it gets you off to a good start and takes no more than 10 minutes to prepare.
Serves 4
100g (4oz) porridge oats (organic if possible)
300ml (1/2 pint) milk (plus a little extra if necessary)
4 tbsp clear honey
4 tbsp Irish Mist
150ml (1/4 pint) cream
Place the porridge oats, milk and 150ml (1/4 pint) water in a heavy-based pan. Bring to the boil, then reduce the heat and simmer for 8–10 minutes, until the mixture has slightly thickened, stirring all the time. It’s important that the porridge has a nice soft dropping consistency, so add a little more milk if you think it needs it.
To serve, spoon the porridge into warmed bowls. Drizzle each one with some honey and Irish Mist and serve with plenty of cream poured on top.
COOK AHEAD
One of the last things we do at night in the restaurant is steep the porridge oats in the milk and water in the fridge, as leaving them overnight makes them lovely and soft so that they cook much quicker. They can also be made the night before and reheated gently in a pan on the hob.
2 – 4 Thai Birds Eye chillies – depending on your spice tolerance!
50ml fish sauce, plus extra to season
3 cloves garlic
pinch ground turmeric
6 chicken thighs, cut into bite sized pieces
500g cooked white rice
pinch white pepper
2 tbsp light soy sauce
1 red onion
Sesame oil, to serve
Handful of coriander leaves
Handful of mint
Method
First, get the chicken stock into a pan. Slice half of the ginger, chilli and lemongrass and add to the pot. Peel the zest off a lime then bring to a boil, and season with the 25ml of the fish sauce. Turn down to a simmer whilst you prepare the rest of the dish.
Finely chop the remaining ginger, chilli and lemongrass and place into a bowl. Grate in the garlic and add the remaining fish sauce. Chop the chicken thighs into inch pieces and add to the bowl along with a pinch of turmeric and mix everything together.
Get a wok over a high heat and add the oil followed by the chicken pieces. Cook, stirring, until the chicken is golden brown and cooked through.
Scoop the aromatics from the broth and discard then add the rice to the broth and warm through for at least 5 minutes.
To finish, slice the red onion finely and season the broth with some white pepper, soy sauce, sesame oil, lime juice and some extra fish sauce if needed.
Add the rice and broth to your bowls then top with the chicken, followed by the sliced onions. Garnish with extra sliced red chillies, if you can handle them!, and lots of coriander and mint.
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