When I started Fitness On Toast, I chose the name as a reaction to the sheer number of improvised meals served ‘on toast’ in the UK; my Personal Training clients would fill their food diaries with the likes of beans on toast, cheese on toast, eggs on toast, jam on toast… I wanted to highlight some Fitness on toast instead! However I believe it’s possible to create healthy equivalents to fuel you pre & post workout, yet still preserve the essence of that great national gastronomic heritage! I’ve been working with the UK’s number one oatcake brand, Nairns to achieve precisely that, and this post is all about my healthy canapés, which are delicious, super easy to make, and are served on their exquisite Super Seeded Organic Oatcakes. Click MORE to see my 5 healthy recipes…
Why opt for ‘slow-release’?
Oats are an awesome ingredient; they’re rich in complex carbohydrates which release glucose (energy) into your bloodstream slowly – which in turn means you’ll keep going for longer because they’re naturally energising. Simple carbohydrates by comparison are more likely to leave you with an immediate blood sugar spike followed by a long lethargic low, which then means you’re more inclined to over-eat in counteracting the sensation of hunger and low energy! My preference is to avoid that vicious circle in the first place and instead reach for complex sugars (low GI) like those found in these Super Seeded Organic Oatcakes! Each oatcake is just 44 calories, has 0.1g sugar, is made up of 13% protein, and packs the health benefits of chia, sunflower and flax seeds! Thanks to the rapidly-digested soluble fibre, you’ll feel less peckish, less often, and you’ll be helping to temper your cholesterol at the same time. To accessorise these wonder-discs, I’ve compiled an assortment of interesting toppings inspired by my Swedish heritage, which are just as good for entertaining guests as they are as pre-workout fuel!
You start with the ‘foundation’ pictured above, and build them up! Here are my 5 suggested recipes, which are healthy, easy and super tasty
1) SMOKED MACKEREL
½ cup of Greek yoghurt
1 fresh smoked filleted mackerel from local fishmonger
½ Grapefruit (optional
Handful of capers
1 tsp of mustard
1 fresh Lemon juice
Pepper pink salt
- Start by cutting the smoked mackerel into small pieces.
- Mix in a bowl with the yoghurt, lemon and mustard.
- Chop the chives and sprinkle into the mix.
- Grate a half an apple
- Add a pinch of pink salt and pepper, and mix it all together in the bowl.
- Place an amount onto the Oatcake, and finally, I like to add a thin slice of grapefruit of top with a sprig of dill, but it’s completely optional!
Mackerel contains an abundance of heathy fats and protein, which is great for both skin and hair. Its also a perfect post workout spread as mackerel is rich in protein, omega-3s, and vitamins A and D, and a very good source of selenium – all of which the body needs by way of replenishment!
2) CORN SALSA DIP
1 tin of Baby corn
½ Red onion
Circa 8 finely chopped fresh baby tomatoes
Bunch of Chives
Pepper & Pink salt
- Start by chopping the baby corn
- Finely slice the red onion and chives
- Finely slice the baby tomatoes
- Mix all the ingredients together
- And get dipping!
I was inspired by this little recipe when I was in the Maldives recently as they’d always serve it as a starter. The crunchy baby corns are naturally sweet, great for digestion, and pair beautifully with the tomatoes, chives and red onion!
3) SALMON, AVOCADO & SUN-BLUSH TOMATOES
This can hardly be called a recipe as it requires no ‘making’ – but it’s a classic, super healthy canapé, (a great source of good fats, omegas and protein, plus it tastes delicious!). Will leave you to freestyle around the instructions for this one ?
4) DELICIOUS CHANTERELLE
- 100g Chanterelles
- 1 garlic clove
- Chili powder (optional)
Chanterelle mushrooms are literally my favourite type. In my significantly biased opinion, these are best left solo as they’re just so delicious. I’ve simply fried them on a light heat until golden with garlic and sprinkled a tiny bit of parsley on top – Yum!
5) AUBERGINE SPREAD
- 1 medium aubergine
- ½ garlic clove
- Olive oil
- A pinch of pink salt & pepper
- Fresh herbs – parsley and basil
- 2 tablespoons fresh lemon juice
- Preheat the oven to 200 degrees.
- Cut the eggplant in half, make a few incisions in it and stuff those with thin slices of garlic. Drizzle some olive oil on top and add a pinch of salt.
- Pop the aubergine halves in the oven facing down on a baking sheet.
- Bake for circa 1 hour or until soft. Remove them from the oven and let them cool.
- Then pop the aubergine into a food processor. Add your herbs of choice – I’m using basil and parsley, ½ fresh lemon juice. Whizz until smooth and let the pate cool off and then pop it in the fridge.
That’s my five-fold selection! I sincerely hope that your dinner guests enjoy them Faya x