Tuesday, 30 July 2013

Five Ingredient Chocolate Truffles


Makes 10 truffles

8 squares of 70%-81% cacao chocolate
80ml milk (this can be skimmed, almond etc)
1 teaspoon of vanilla extract
2 teaspoons of sweetener
Some cocoa for rolling in

1: Melt the chocolate and then combine all other ingredients except the cocoa and leave to set in the fridge for at least 2 hours.

2: Once set roll into approximately 1 inch even sized balls and then roll in the cocoa.

3: Leave to set for another while in the fridge.

60 calories per truffle | 4.2g fat | 0.1g sat fat | 3.2g carbs | 0.9g protein.

Crunchy Oats and Honey Granola Bars


Makes 6 bars

1 cup oats
1/4 cup puffed rice cereal
3 tablespoons ground oats
1/4 tsp baking soda
1/2 tsp vanilla extract
3 tablespoons honey
2 tablespoons melted unsalted butter or coconut oil 

1: Preheat oven to 180 degrees.

2: Combine all the dry ingredients, then mix in the wet ingredients.

3: Transfer to a silicone square pan or a square baking pan lined with greaseproof paper.

4: Press down hard then cook for around 15 minutes.

5: Wait at least 20 minutes before trying to cut into bars.

131 calories eac | 4.6g fat | 2.4g sat fat | 19.6g carbs | 0.5g protein.

Five Ingredient Protein Peanut Butter Cups


Outer Layer:
2 squares of 70% cacao for each cup

Filling for all 4:
Mix 15g of vanilla protein
2 tablespoons of natural peanut butter
2 tablespoons of PB2 but I made it a little watery
1 tablespoon of honey

1: Melt a square of cacao and place in the bottom of a silicone cupcake mould and then into the freezer until it hardens.

2: Place a 1/4 of the peanut filling in then pop back into the freezer for a bit.

3: Melt the 2nd square of cacao, put on top then back into the freezer until all set.

4: Repeat this for the other 3 cups.

200 calories each | 15.7g of fat | 0.8g of sat fat | 11.5g of carbs | 10.4g of protein.

Strawberry Protein Ice Lollies


1 cup of Greek style yoghurt
2 scoops of strawberry protein
1/2 cup chopped frozen strawberries

1: Add the yoghurt and protein to a bowl, chop the strawberries and add to the mix.

2: Place mixture evenly into lolly moulds and freeze for a few hours.

101 calories each, 2.4g fat, 1g sat fat, 5.4g carbs, 14g protein.

Chocolate Cookies and Cream Protein Ice Lollies


1 cup of Greek style yoghurt
2 scoops of cookies and cream protein
two squares of 81% cacao

1: Add the yoghurt and protein to a bowl, chop the chocolate and add to the mix.

2: Place mixture evenly into lolly moulds and freeze for a few hours.

148 calories each, 6.5g fat, 1.1g sat fat, 6.3g carbs, 15.2g protein.

No Bake Peanut Butter Protein Bars

I challenge you to find a better shop bought protein bar than these recipes here, I'm that confident! I've tried them quite a few ways and they are honestly out of this world!


Makes 12 Bars

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

1. 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 fruit, chocolate, protein powder and a little water until the mixture goes sticky again.

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

3: Let cool in the fridge overnight or until the bars are firm. Remove from the pan and cut into bars. Store in an airtight container for up to 1 week.

270 calories each, 13.4g fat, 1.7g saturated fat, 28.7g carbs and 13g protein.

Salmon and Spinach Lasagne


Serves 4

200g of salmon slices
200g of spinach
2 cups of diced onion
2 cups of sliced mushrooms
2 cloves of minced garlic
3-4 table-spoons of Crème Fraîche
Juice of 1/2 lemon
4 lasagne plates
Small bunch of chopped fresh basil

Step 1: Add the onion, mushroom and garlic to a large pan. When the onion has a bit of colour add the spinach.

Step 2: Squeeze in your lemon juice and let it all boil up. Add some taste with a sprinkle of salt and pepper.

Step 3: Take the pan off the oven and let it cool slightly before you mix in the Crème Fraîche.

Step 4: Put some water to the boil and pre cook the lasagne plates. Drain and lay them on a dry and clean dishcloth and then dry remaining water off the plates.

Step 5: You are now ready to assemble the lasagne. Start out with the Spinach-Crème Fraîche mix, slices of salmon and end with the lasagne plates (x2). You should end your last layer with a little extra Crème Fraîche and a sprinkle of fresh chopped basil.

Step 6: Preheat the oven to 200 degrees and cook the lasagne covered for 20 minutes and then uncovered for 10 minutes. The lasagne is ready to serve, but tastes best if its left to rest for another 5 minutes.

198 calories per portion, 16.4g carbs, 18.4g protein, 6.9g fat, 1.8g sat fat.

Pumpkin and Banana Oatmeal Bake


20g quick oats 
20g oat flour/ground oats
80g pure pumpkin purée
1 sliced banana
1 scoop vanilla protein powder
1 teaspoon stevia
1/2 tsp vanilla extract
1/2 tsp baking soda
A little water to reach batter consistency

Bake in the oven at 200 degrees for 20-25 minutes, I tend to bake mine the night before for 15 minutes, store in the fridge overnight then stick back in the oven for 10 minutes in the morning.

381 calories, 59g carbs, 27g protein.

Pumpkin Protein Pancakes


Makes 3 Pancakes

1/3 cup of oat flour (ground oats)
1 scoop of vanilla protein powder
1 teaspoon of baking powder
1 and a 1/2 teaspoons of sweetener

1 egg
1/4 cup of pumpkin purée
1/4 cup of milk.

Mix wet ingredients together then add to the dry ingredients and mix well. Cook mixture like you would cook regular pancakes, and use non-stick cooking spray instead of butter/oil.

36.1g of protein, 32.1g of carbs, 2.1g of sugar and 2.5g saturated fat.

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