Thursday, 27 December 2012

Peanut Butter Protein Granola Bars


Ingredients

Makes 12 bars

1/2 cup of jumbo oats
1/2 cup of wheat flakes
1/2 cup of rye flakes
1/2 cup of sunflower seeds
1/2 cup of pumpkin seeds
2 scoops of protein powder
1/2 cup dried cranberries
1 cup of peanut butter
1/3 cup and 1/4 cup of honey
1 teaspoon vanilla extract

1. Preheat oven to 180 degrees. Line a baking pan with greaseproof paper or you can use a non stick pan.

2. In a large bowl, whisk together the honey, peanut butter and vanilla extract  Stir in the oats, wheat flakes, rye flakes and seeds, making sure that it is evenly mixed and all of the oats are moistened. Mix in the cranberries, protein powder and a little water until the mixture goes sticky again.

3. Turn the mixture out into the baking pan and press into the pan, making sure it is evenly distributed and tightly packed.

4. Bake for 20 minutes. Remove from the oven and cool in the fridge until the bars are firm, at least 1 hour. Remove from the pan and cut into bars. Store in an airtight container for up to 1 week.

270 calories per bar :-)


Thursday, 22 November 2012

Sweet Potato and Avocado Mash


Ingredients

Serves 5

4 medium sized sweet potatoes
2 ripe avocados
1/2 teaspoon of veg stock powder
1/4 teaspoon of mixed herbs
1/4 teaspoon of paprika

1/4 teaspoon of cayenne pepper

Step 1: Peel and chop the sweet potatoes, place in a large saucepan, cover with water and bring to the boil then simmer until cooked.

Step 2: Add in the two avocados and mash until mixed. Add in the herbs and spices and stir well.


Pumpkin Orange Protein Cake


Ingredients

Serves 8

1/4 cup of walnut pieces
1 egg and 2 egg whites
1/2 cup apple purée
1/2 cup light coconut milk
1 cup pumpkin purée
8 teaspoons of stevia
1 1/2 teaspoons of orange extract
1 teaspoon of vanilla extract

1 1/2 cups of oat flour
2 scoops of protein powder (unflavoured or vanilla)
1 teaspoon baking powder
1/2 teaspoon baking soda

Step 1: Rinse and soak your walnut pieces for at least 30 minutes dry and put aside.

Step 2: 
Mix all the dry ingredients in a bowl and then mix all the wet ingredients in a separate bowl.

Step 3: Add the wet ingredients to the dry ingredients and mix together well.

Step 4: Spray your pan or pans and spread the walnuts evenly at the bottom, place the cake mixture into one large bunt pan or two small pans and place in the oven at 200 degrees for approximately 30 minutes.


Wednesday, 21 November 2012

Handmade Sushi Rolls



Ingredients

Serves 2

150g of sushi rice (I used boil in the bag)
30ml sushi vinegar
3 nori sheets

Your choice of filling, I used;
Tinned tuna chunks
Half a small cucumber
Half a ripe avocado


 

My set up includes a bowl of ice water to cleanse and cool the hands before handling the rice.


Step 1: Put the rice into a medium sized saucepan and add enough water to cover the rice bag. Bring to the boil and simmer on a low heat for 11-12 minutes with the lid on.

Step 2: Turn off the heat and drain the water using a sieve, put the rice bag into the sieve and back into the saucepan and leave to stand for 25-30 minutes with the lid on.


Step 3: Remove the rice from the bag and transfer the hot rice into a large bowl, fold the sushi vinegar into the rice. Wait until the hot rice cools down to a warm temperature before rolling the sushi.



Step 3: Whilst the rice is cooling, chop your cucumber and avocado into thin strips 1-2cm wide. I placed my avocado into lemon juice and water to keep the colour. I then flaked my tuna chunks down in a bowl.


Step 4: Place half a sheet of nori onto the bamboo rolling mat. Spread a small hand full of the rice as evenly as possible over the nori, making sure to keep a thin layer of rice and leaving a little gap free from rice at the top as you will need this to seal the roll.


Step 5: Lay your fillings over the rice as shown and squeeze a little lemon juice on top. Do not put too much filling in otherwise it will be difficult to roll.


Step 6: Begin rolling the nori carefully and evenly around the filling, using the mat to help shape it, rolling away from yourself and pressing firmly. Pull the bamboo mat away from yourself and make sure to keep rolling the nori around itself.

Below is the video I watched which helped me a lot with this step.



Step 7: Once the roll is complete, press down firmly on the mat helping to compress the roll slightly so that it keeps shape. Remove the rolled sushi from the rolling mat and place on a dry chopping board.


Step 8: Using a very sharp knife, cut the roll in half. Then cut the 2 halves into 4 even lengths, making 8 sushi rolls. Wash the knife occasionally between cutting each sushi roll to prevent the rice from sticking to it and to ensure a cleaner cut.




Step 9: Serve with soy sauce and wasabi paste on a little side dish. Eat sushi ginger between the rolls to cleanse the palate.


Monday, 19 November 2012

Avocado and Banana Muffins


Ingredients

Serves 8

1 egg
1 banana
1/2 a ripe avocado
2 tablespoons of pure raw honey
1/2 cup of light coconut milk
1/2 teaspoon of vanilla extract

1/3 cup of crushed nuts/seeds ( I used a mix of sunflower, pumpkin, flax and hemp)
1/3 cup chopped walnuts
1 cup oat flour
1 teaspoon baking powder
1 teaspoon baking soda

Step 1: Mix all the dry ingredients in a bowl and set aside.

Step 2: Place the avocado, banana and honey into a blender/food processor and blend until smooth. Add the mixture to the dry ingredients and mix well.

Step 3: Gradually add in the coconut milk and mix well, finally adding in the vanilla extract to the mixture.

Step 3: Add the muffin mixture into muffin pans or tins and place in the oven at 200 degrees for approximately 20 minutes or until a skewer comes out clean.

170 calories per serving :-)




Sunday, 18 November 2012

Chocolate Coconut Protein Brownies

 

Ingredients:

Serves 9

1 whole egg and 1 egg white
1/2 cup of apple purée
1 cup light coconut milk
2 teaspoons of vanilla extract
2 teaspoons coconut flavouring

1 1/2 cups of oat flour or almond flour (ground almonds)
1/4 cup of coconut flour
1 1/2 teaspoons of baking powder
2 scoops of protein powder (vanilla or unflavoured)
1/3 cup of cocoa powder
3 tablespoons of stevia

Step 1: Mix all the dry ingredients in a bowl and then mix all the wet ingredients in a separate bowl.

Step 2: Add the wet ingredients to the dry ingredients and mix together well.

Step 3: Place the brownie mixture into a square baking pan, spread out evenly and place in the oven at 200 degrees for approximately 25 minutes or until a skewer comes out clean.

170 calories per serving :-)





Saturday, 17 November 2012

Pumpkin Pie Oat Cookies


Ingredients:

Serves 1

3 egg whites
1/2 cup quick oats
1/2 cup oat flour
1/2 pumpkin 
purée
1 scoop protein powder (vanilla or unflavoured)
2 1/2 tablespoons of sweetener
2 teaspoons vanilla extract
2 teaspoons all spice (pumpkin pie spice)
1/2 teaspoon of baking soda

Step 1: Mix all the dry ingredients in a bowl and then mix all the wet ingredients in a separate bowl.

Step 2: Add the wet ingredients to the dry ingredients and mix together well.

Step 3: Place heaped tablespoon amounts of the cookie mixture onto a baking tray lined with greaseproof paper and place in the oven at 200 degrees for approximately 10-15 minutes.



Instant Frozen Yoghurt



Ingredients:


Serves 1

150g greek yoghurt
200g frozen fruit
1 tablespoon of stevia
A little water

I really like to use a mixture of frozen fruit in this recipe, my favourite at the moment is mango and strawberry! Other variations I've tried which are also great is apple and strawberry, mango and banana and also mango, apple and mixed berries.

Step 1: Place the yoghurt, frozen fruit and stevia in a blender or food processor.

Step 2: Blend the ingredients until they're mixed quite well then add a little water to thin down to your desired consistency. 



Thursday, 1 November 2012

Oven Baked Sweet Potato Fries

 

Ingredients:

Serves 1

1 medium sized sweet potato
1 teaspoon of oil for tossing (I used olive)
1/4 teaspoon of mixed herbs

1/4 teaspoon of chilli flakes
1/4 teaspoon of paprika
1/4 teaspoon of cayenne pepper

Step 1: Peel the sweet potatoes and cut off the ends. Cut the potatoes in half lengthwise and then, if they are very long, in half crosswise. Cut each piece into fries.

Step 2: Put the sweet potato pieces into a large bowl, add the oil, herbs and spices and toss to mix well to combined together.

Step 3: Spread the sweet potato fries out in a single layer on a baking tray. The oil they are coated in should keep them from sticking to the tray but I sprayed mine with some fry light oil just the be sure. Also preheating the baking tray will also help the fries become crispier. 

Step 4: Bake in the oven at 200 degrees for approximately 20 minutes, turning the fries over half way through cooking.





Gluten Free Egg Free Chocolate Cookies



Ingredients:

Makes 6 cookies

1/2 cup of ground almonds/almond flour
4 tablespoons of unsweetened almond milk
1 tablespoon of plain greek yoghurt
2 tablespoons of cocoa powder
4 teaspoons of your favourite sweetener
1/4 teaspoon of bicarbonate of soda
1/2 teaspoon of vanilla extract

Step 1: Add the ground almonds, cocoa powder, sweetener and bicarbonate of soda to a mixing bowl and mix together with a spoon.

Step 2: Add in the wet ingredients to the dry ingredients and mix well with an electric hand mixer until all ingredients come together into a thick paste.

Step 3: Spray a baking tray with fry light and place 6 even amounts of the cookie mixture onto it.

Step 4: Bake in the oven for approximately 10-12 minutes at 220 degrees.



Thursday, 25 October 2012

Quick No-Bake Energy Nuggets



Ingredients:

Makes approximately 8-10 nuggets

200g of mixed dried fruit
1 cup of ground almonds/almond flour
1/2 cup of oats
1/2 cup of dessicated coconut
2 tablespoons of cocoa powder
1 tablespoon of coconut oil
1 teaspoon of cinnamon

Step 1: Place the dried fruit, ground almonds and oats in a bender or food processor and whiz for 1-2 minutes.

Step 2: Add in the cocoa powder and cinnamon and pulse for 30 seconds. Add the coconut oil to the mixture and pulse until all the ingredients come together.

Step 3: Using a spoon, scoop the mixture and roll into truffle-sized pieces, roll the nuggets in the coconut to coat.

Step 4: Store in an airtight container in the fridge to set until you need a quick energy fix.







Wednesday, 24 October 2012

Tikka Spiced Fish Stack


Serves 1

245g of any white fish, I used Alaska Pollack

1 small courgette, peeled/sliced with a vegetable peeler
65g of leeks, finely chopped
65g of carrots, grated and finely chopped
1/2 teaspoon of veg stock powder
1/4 teaspoon of tikka spice
1/4 teaspoon of mixed herbs
1/4 teaspoon of turmeric
Coriander to garnish

Step 1: Place half of the sliced courgette onto some kitchen foil. Add half of the grated carrot and then place your fish portions on top. Sprinkle half of the herbs and spices over the fish.

Step 2: Place the remainder of the courgette over the fish then add the leeks and the remainder of the grated carrot. Sprinkle the other half of the herbs and spices on top.

Step 3: Wrap up the foil, making sure all the edges are sealed and place on a baking tray and cook in the oven at 200 degrees for approximately 30-35 minutes.

Step 4: Be careful of opening once cooked as it will be very hot. Garnish with some coriander to taste.


Tuesday, 23 October 2012

Falafel Burgers


Ingredients:

Makes 4 burgers


1 cup of dried chickpeas
40g onion, finely chopped
45g of leeks, finely chopped
45g of carrots, grated and finely chopped1 garlic clove, crushed
1 teaspoon of veg stock powder
1/2 teaspoon of curry powder
1/4 teaspoon of cumin
1
/4 teaspoon of coriander
1/4 teaspoon of mixed herbs
1/4 teaspoon of cayenne pepper
1/2 teaspoon of lemon juice
1 tablespoon of reduced salt soy sauce
1 egg yolk

Preparation: Place the dried chickpeas in a bowl, covering with cold water. Cover and allow to soak overnight. Omit this step if using canned chickpeas.

Step 1: Using a blender or food processor, pulse the chickpeas until fairly smooth, add in all the other ingredients, herbs and spices and pulse until all the ingredients have mixed together and form a coarse paste. The paste needs to be thick enough to hold up as a patty.

Step 2: Heat a large non-stick frying pan and spray with fry light oil. I then like to add my burger mix to ramekin dishes to mould so they come out the same size when cooking. The mixture will be slightly sloppy but don't worry, it will come together and firm up when cooking.

Step 3: Add the burgers to the hot pan and cook for approximately 3-4 minutes until set and golden brown. Using a spatula, carefully turn the burgers over and cook on the other side until cooked through.

Step 4: 
Serve with your favourite side dish. I served mine with courgette fries. Falafel burgers also go great with tahini sauce or salsa and delicious in pita bread with fresh salad. The burgers can also be frozen and cooked in the oven when needed.



 



Courgette Fries



Ingredients:

Serves 1

2 small courgettes (or 1 large)
1/4 teaspoon of curry powder
1/4 teaspoon of cumin
1/4 teaspoon of mixed herbs
1/4 teaspoon of cayenne pepper
1/2 teaspoon of reduced salt soy sauce

Step 1: Cut off the ends of the courgettes and then cut into a steak fries shape, add to a bowl with all the the other ingredients and toss until all are well coated. I like to make mine quite spicy, although you can change the herbs and spices around to suit your taste.

Step 2: Spray an oven tray with fry light oil and bake the courgette fries in the oven at 200 degrees for 10 minutes, flipping them half way through.



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