Sunday, 27 March 2016

Peanut Butter Oat Cookies


Ingredients

Makes 12 Cookies

1/2 cup smooth peanut butter
1/4 cup unsalted butter
1/4 cup honey
1 egg
1/4 teaspoon baking powder
1 teaspoon vanilla extract
3/4 cup oat flour (ground oats)

1. Preheat the oven to 180 degrees celsius. Line a baking tray with grease proof paper or spray with 1 cal oil.

2. Mix together the first 6 ingredients until smooth and then stir in the oat flour until well combined. 

3. Scoop tablespoons of dough roll into balls and place onto the lined cookie sheet, spacing them about 2 inches apart and use a fork to press them down.

4. Bake for 8-10 minutes until golden underneath and on the edges. Transfer to a wire rack to cool.

Friday, 15 January 2016

Chicken Satay Noodles


Chicken Satay Noodles

Serves 2

Ingredients

1 red onion, halved and sliced
4 spring onions, chopped
300g chicken breast, sliced or cubed
1 red pepper, sliced
2 fresh chillies chopped
75g mange tout 
200ml chicken stock
1 tablespoon peanut butter
1 teaspoon chinese 5 spice
1 tablespoon light soy sauce 
1 tablespoon dark soy sauce 
100g noodles
Salt and pepper to taste

1: Spray a wok or pan with 1 cal spray and add the onion, spring onions, red pepper, chillies and mange tout, fry for 3-4 minutes.

2: I usually precook my chicken on a george foreman and then slice and add to the pan but you can add it in here and cook for 4-5 minutes.

3: Add in the spices and soy sauce and stir through.

4: Place the peanut butter in a bowl and add boiling water and stir until thinned down. Add to pan and stir through.

5: Using a chicken stock cube add to a mug and stir in 200ml of boiling water, stir and then add to the pan and then simmer until it has reduced down.

6: Stir through your cooked noodles or serve on the side.


Thursday, 4 June 2015

Low Carb Chocolate Protein Mug Cake


Ingredients

Makes 1 Serving

1 scoop chocolate casein or whey protein powder
1 tbsp unsweetened cocoa powder 
1 tsp sweetener 
1/4 tsp baking powder
1 egg white
2 tbsp milk (skimmed, almond etc) 
And a little water to thin down

1: Mix all the dry ingredients in a mug with a fork until well blended and there are no clumps.

2: Add in the egg white and milk and mix until smooth.

3: Drop in any extras for the Middle at this point if you like!

4: Microwave for around 1 minute on high (give or take some time depending on your microwave), but watch it! It will start to bubble over the top. If this happens, stop microwaving, press batter back into mug with fork, and continue microwaving.

5: When finished, the cake should be cooked but still very moist. It's okay if not all the batter has cooked.

6. I love covering my chocolate mug cake in my vanilla cream cheese frosting! The whole cake pictured comes in at only 193 calories and contains 34g of protein! My frosting recipe can be found here Vanilla Cream Cheese Frosting Recipe.

Macros for whole cake if using casein; 134 calories, 1.6g fat, 0.8g sat fat, 7.6g carbs, 1g protein.

If using whey it has less carbs -5g and more protein +5g.







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Tuesday, 2 June 2015

Black Bean Brownies


Ingredients:

Makes 12 brownies

1 can black beans (drained and rinsed very well)
2 tablespoons cocoa powder
1/2 cup quick oats
1 egg
1/3 cup vitafiber (can also use maple syrup but will alter macros)
2 tablespoons stevia
1/4 cup coconut oil
2 teaspoons pure vanilla extract
1/2 teaspoon baking powder
50g chocolate chips

1. Preheat oven to 180C.


2. Combine all ingredients except the chocolate chips in a good food processor, and blend until completely smooth. Really blend well. 

3. Pour into a greased or silicone 8×8 pan.


4. Sprinkle the chocolate chips over the top and stir in a little. Cook the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut.


Per brownie; 130 calories | 7g fat | 4g sat fat | 16g carbs | 8g fibre | 2g sugar | 4g protein.



Nutella Protein Fudge


These taste so much like Nutella or a Ferrero Rocher! 



Ingredients

Makes 9 cups



3 tablespoons natural hazelnut butter
2 tablespoons coconut oil
1 tablespoon honey
30g chocolate whey protein
1 tablespoon cocoa powder
1 teaspoon sweetener

1: Melt the hazelnut butter, honey and coconut oil in the microwave for around 30 seconds.

2: Add the other ingredients, pour the mix evenly into small cups, I used a silicone mini cupcake pan and it made 8 mini cups, put them in the freezer until they are set.

3: You can store these in the freezer and bring out 5 minutes before eating.

83 calories per cup | 6.5g fat | 3.2g sat fat | 1.8g carbs | 3.8g protein.





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