Oat and Apple Pancakes with Stewed Apple

Sunday was one of those quietly blessed days. The sky was a bright blue glass dome and the sunshine was a water-colour stripe across our sunroom floor. We slept easily and well as the sun crept into our bedroom and lit the walls and the wind brushed the leaves of the tree outside against the window panes. We rose, we pottered around and introduced ourselves into the world on that bright cold morning. We escaped from the thickening crowds and entertained ourselves inside our own four walls for the remainder of the day. I stayed close to the stove all day. Warming my body and warming my soul with old favourites and new ideas. It was a simple kind of day. It was a deeply enriching simplicity where you realise that all you have right now is all you really need to make you happy and nourished forever if only you remember to look through the eyes of gratitude.

Apple and Oat Pancakes | Gluten Free | Thoroughly Nourished LifeI dreamed of these pancakes all week and Sunday felt like a brunch day. Too late home from an early morning errand to be breakfast and too sweet and cake-like to be called lunch. I whisked together the batter, waited patiently for each pancake to bubble and be flipped and then wait for its siblings to join it in the plate to keep warm. I listened to Edith Piaf and Dean Martin and padded across the wooden floors on bare, cool feet. A gift of apples from a friend-in-passing became the caramelised topping for the substantial but fluffy pancakes. When all was complete I curled up in a sun-washed chair and devoured my oat and apple pancakes. I looked out across the bay and realised that my heart was calm, my mind was completely in the moment: I felt thoroughly nourished.

These are thick, cake-y pancakes. Hearty, winter morning pancakes for mornings where you linger in a sunny spot with a book and a pot of tea. They are filled with all the best winter things: oats, apples, cinnamon and stand up very well to reheating for an afternoon snack (or second breakfast helping). They also do well when cooled, wrapped tightly in plastic wrap and stored in the freezer. Perfect for those extra lazy winter mornings, or for a lunch box friendly snack. These Oat and Apple Pancakes are perfect for cooking with children, and you can even make the batter the night before and leave in the fridge overnight. Then all you need to do is heat the pan and cook them in the morning. The stewed apples are worthy of multiplying. Any leftovers are delightful reheated for dessert topped with a scoop of ice cream or some thick Greek yoghurt.

Apple and Oat Pancakes | Gluten Free | Thoroughly Nourished Life

Oat and Apple Pancakes

Gluten Free. Makes 8 large pancakes.

Ensure your quick oats are gluten free. I used Freedom Foods Free Oats. I topped mine with stewed apples, you may wish to add a dollop of thick yoghurt, some golden syrup, or for extra indulgence, some ice cream.


  • 80 grams almond meal
  • 80 grams brown rice flour
  • 70 grams buckwheat flour
  • 70 grams quick oats
  • 2 teaspoons ground cinnamon
  • 2 teaspoons gluten free baking powder
  • 1/2 teaspoon salt
  • 1/4 cup greek/natural yoghurt
  • 3/4 cup milk
  • 2 large eggs
  • 1 teaspoon vanilla extract
  • 2 heaped tablespoons brown sugar
  • 1 medium apple, grated
  • Stewed apples to serve, recipe below


  1.  In a medium size bowl whisk together almond meal, brown rice flour, buckwheat flour, quick oats, cinnamon, gluten free baking powder, and salt.
  2. In a separate bowl whisk together yoghurt, milk, eggs, vanilla and brown sugar until well combined. Gently stir in apple.
  3. Make a well in the centre of the dry ingredients and add apple mixture. Whisk until just incorporated.
  4. Heat a non-stick heavy bottomed frying pan over medium heat and add a little olive oil or butter to grease the bottom of the pan.
  5. Add approximately 1/4 cup of batter to the pan. You may have to spread the mixture out a little in a circular shape. Cook until bubble appear on the surface of the batter, about two minutes, once most of the bubbles have popped, flip pancake over and cook for another two minutes on the other side.
  6. Transfer pancake to a plate and keep covered while you repeat with the remaining batter. You may be able to cook more than one pancake at a time depending on the size of your frying pan.
  7. To serve, top with with stewed apples and other toppings if desired.

Apple and Oat Pancakes | Gluten Free | Thoroughly Nourished Life

Stewed Apples

This recipe is easily multiplied. I suggest making at least a double batch. They will keep in the refrigerator for up to two days.


  • 1 medium apple, thinly sliced
  • 2 teaspoons golden syrup
  • 1 teaspoon cinnamon
  • 1/2 teaspoon vanilla essence
  • 1 tablespoon water


  1. Add all ingredients to a small saucepan. Place over a low heat and cook, covered until apple is soft.
  2. Uncover and cook until juices have thickened slightly. Serve with pancakes.

Apple and Oat Pancakes | Gluten Free | Thoroughly Nourished Life

New Old Fashioned Banana Smoothie

My sister and I have a tradition that we like to call ‘Fat Saturday’. It’s kind of like Fat Tuesday, but it happens every week rather than once a year. The premise is this: after eating nearly completely cleanly all week (hey, a girl needs ice cream after an interval run session, ok?), Saturdays are for relaxing a little and eating a greater quantity of ‘treat foods’ than we normally would through the week.

Banana Smoothie | Thoroughly Nourished Life

The trick to relaxing here, and not completely blowing out my balanced nourished life, is to getting back on track on Sunday morning with a delicious but healthy breakfast. It’s not about deprivation, or punishment, just a lighter form of nourishment. This week I was craving a banana smoothie. Something that tasted like the ice cream based ones that my Dad makes on a Sunday afternoon when the mood strikes, but in line with a skinnier start to a Sunday (oh that sounds catchy ‘Skinny Sunday’ after ‘Fat Saturday’ – what do you think Jess?).

This smoothie is thickened with a frozen banana, just like my other smoothies, only here the banana really is the star. After a quick blend with almond milk, honey, chia seeds and oats this New Old Fashioned Banana Smoothie is a power breakfast that won’t weigh you down, but gives you enough energy to power through a hard morning at work, or a hard Sunday morning shopping session. Precede the smoothie with a walk and follow it up with a fresh salad for lunch and a healthy dinner and your week will be off to a healthy start. Bonus: this smoothie is easy enough to make before you leave for work in the morning: simply dump, blend, pour into a container, and go! I have made mine the night before and it lasts well too.

Banana Smoothie | Thoroughly Nourished Life

New Old Fashioned Banana Smoothie

Wheat free. Makes One. 

I used Freedom Foods Quick Oats in this recipe. They are guaranteed wheat free, which works for my belly. If you are a coeliac, please consult your doctor for advice on whether oats are appropriate for you, or simply leave the oats out. If you do not require this smoothie to be gluten free, you can use traditional rolled oats in this recipe for the same flavour.

I keep a store of overripe bananas that have been sliced and frozen in my freezer so that I can make a smoothie whenever the mood strikes.


  • 1 large sliced frozen banana
  • 1 cup unsweetened almond milk
  • 1 teaspoon chia seeds
  • 1 tablespoon oats (see headnote)
  • 1 teaspoon local honey
  • 1/2 teaspoon vanilla essence
  • 1 heaped tablespoon non-fat Greek yoghurt
  • 1/2 cup ice


  1. Place all ingredients into blender.
  2. Pulse until smooth.
  3. Pour into a large chilled glass and enjoy your healthy breakfast.

Okay dear reader confess: do you have a ‘cheat day’? How do you get back on track after an indulgence? Any favourite treat foods? I’m addicted to peanut m&ms and freckle chocolates – once I open the packet I just can’t stop!

Peach and Banana Smoothie

There are exciting things happening in my offline life at the moment. Well, maybe, hopefully, exciting things happening, and I can’t wait to share them with you when things are a little more official. Today though, I have an excitingly delicious recipe to share with you – and it’s super healthy too! During the week I rush out the door after a run and shower and eat my breakfast at work while answering the first emails of the day. It’s always the same routine – banana, almond milk, and gluten free cereal, or maybe banana and yoghurt. It’s not world shaking.

On the weekends, when I get a little more time for breakfast, I like to put some serious thought into what I start my eating day with. There is power in the first choice you make in the morning. Eating should never be a chore, but rather a well-considered thrice daily pleasure.


This weekend I started contemplating Saturday’s breakfast on Friday night. I wanted something light, summery and fresh to celebrate the weekend’s beautiful weather and fill me up. I wanted something healthy and filling, but I was not willing to compromised taste and pleasure either. A smoothie was in order.

Summery peaches, and ever present bananas are mixed with fat-free yoghurt, honey and vanilla in a smoothie almost too thick to suck up through a straw. It’s rich in protein, calcium, and B Vitamins; low in fat, naturally gluten free and vegetarian. It’s also like eating ice cream for breakfast – ice cream that you don’t have to feel guilty about (not that I make a practice of feeling guilty about ice cream). The other exciting part about this smoothie is that it was super easy to make – watch out week day breakfasts you are about to get a makeover!


Peach and Banana Smoothie (gluten free, healthy)

Serves 1 very hungry person, or 2 slightly less hungry people.

This makes a really large smoothie, so feel free to divide it among two people (or be greedy like me and glare at anyone who asks for a taste). You might also want to add a little more milk to make thin it out. I keep a few frozen bananas in my freezer at all times. When they reach the just overripe stage I peel, chop, bag and freeze them so they are ready for banana bread making or smoothies!


  • 1 medium banana (peeled, chopped and frozen)
  • 1 medium yellow flesh peach, chopped, pit discarded
  • 140g fat free plain Greek style yoghurt (I used Chobani)
  • ¼ cup low fat milk (you could use dairy, almond, or soy here) (increase to ½ cup for thinner consistency)
  • ½ teaspoon vanilla essence
  • 1 teaspoon honey


  1. Place all ingredients into a blender.
  2. Blend on high until completely combined.
  3. If the smoothie is too thick add extra ¼ cup of milk and pulse to combine.
  4. Pour into a large glass, add straw, and enjoy!

Tell me dear reader, do your weekend breakfast choices differ from your weekday choices? Any favourite breakfast foods?