Sunday, 25 August 2013

Cinnamon Protein Crêpes


Ingredients

Serves 2

Makes one huge crepe or 3 smaller crepes.

1/4 cup oat flour/ground oats
25g scoop of protein powder (I used Cellucor cinnamon swirl)
1/2 teaspoon vanilla extract
 1 tablespoon sweetener
1 banana
2 egg whites
A little water to thin down batter

1: Put ingredients in a bowl and mix with a handblender or put all the ingredients in a food processor to mix. This is important or else you won't get a nice thin batter, mix until you get a smooth batter.

2. Pour either 1/3 of the mix or the whole into a pan, cook for approx 3-4 minutes on each side at a medium heat.

3. Serve with your favourite fillings and toppings. I use greek yogurt and honey.

Per serving; 174 calories | 1.8g fat | 0.4g sat fat | 25.2g carbs | 15g protein.




Protein Ice Cream


Ingredients

Serves 1-2

170g 0% fat greek yoghurt (I used Fage)
25g scoop of protein powder (I used Cellucor molten chocolate)
1 teaspoon sweetener
1/2 teaspoon vanilla extract
2 tablespoons water

1. Add all the ingredients to  freezable bowl and mix well.

2. Place in the freezer for an hour and a half to two hours, stirring every 30 minutes.

3. Top with your favourite toppings and enjoy!

4. I topped mine with 1 serving of fluff, 1 serving of light squirty cream, half a peanut protein bar, sprinkles and 1 ball of my protein cookie dough cut into small pieces, recipe can be found here Protein Cookie Dough Recipe.

For the whole batch of ice cream; 190 calories | 1.1g fat | 0.7g sat fat | 8.9g carbs | 35.4g protein.

Friday, 23 August 2013

Cauliflower Crust Pizza


Ingredients

2 cups riced cauliflower
1 egg
1 egg white
2 tablespoons oat flour (or ground almond flour for an even lower carb content)
1 tablespoon grated parmesan
1/2 teaspoon Italian herbs
1/4 teaspoon crushed chilli
salt and pepper to taste

1. Preheat your oven to 200 degrees celsius.
2. Make your cauliflower rice by either grating the pieces using a cheese grater or pulsing the florets in a food processor until finely chopped.



3. Add the riced cauliflower to a microwaveable bowl, cover and vent and microwave on high for 4 minutes, stirring halfway through.



4. Transfer the cooked cauliflower to a clean dish towel. Wrap the cauliflower in the towel, and squeeze out the excess water. Its important to remove as much as possible.



5. Put the cauliflower back into the bowl and add the rest of the ingredients and mix well.




6. Place your cauliflower dough on a baking tray lined with greaseproof paper. I made the mistake of putting mine in a greased pizza tray and it did stick a little!



7. Using a spoon, spread the mixture out into the shape of a round pizza. You can also use your spoon to create a crust at the edges, this will also help with even cooking throughout if you make it a little thinner in the middle and thicker round the edges.



8. Place the pan into the oven, and bake the pizza for 40 minutes.



9. Remove the pizza and top with your favourite toppings, I pre cooked mine and just put it al back into the oven to heat through.



10. Serve immediately and enjoy!

The whole crust contains 334 calories | 13.5g fat | 3.9g sat fat | 26.2g carbs (11.1g if using ground almond flour instead of oat flour) | 26.9g protein.



Tuesday, 20 August 2013

Low Carb Chocolate Protein Brownies


75g chocolate protein powder (I used Cellucor molten chocolate)
170g 0% greek yoghurt
100g light cream cheese
1 tablespoon almond butter (I used my Homemade Almond Butter Recipe)
2 whole eggs
3 egg whites
20g cocoa powder
1 tablespoon sweetener
1/2 teaspoon vanilla extract
1/2 teaspoon baking powder


1. Pre heat an oven at 180°C

2. Mix all the ingredients together well until there are no lumps.

3.Put the mixture in a greased square pan or use a silicone pan.

4. Bake in the oven for 18-20 minutes.

5. Let them cool and cut into 16 pieces.

6. After these are cooked and completely cooled they can be stored in the freezer. Make sure to totally thaw before consuming.

47 calories per piece | 1.6g fat | 0.3g sat fat | 1.3g carbs | 6.7g protein.


Follow me on Instagram: @melfyx

Saturday, 17 August 2013

Chocolate Protein Pancakes


Ingredients

Makes 8 pancakes

1/4 cup oat flour/ground oats
1 scoop chocolate whey protein (I used Cellucor molten chocolate)
1 tablespoon cocoa
1/2 teaspoon baking powder
1/2 teaspoon vanilla extract
4 tablespoons of milk (skimmed, almond etc)
 1 tablespoon sweetener
1 banana
2 egg whites


1: Put ingredients in a bowl and mix with a handblender or put all the ingredients in a food processor to mix. This is important or else you won't get a nice thin batter, mix until you get a smooth batter.

2. Spray a medium pan with non-stick spray or use coconut oil.

3. Over low-medium heat add each pancake one or two at a time. Let cook for 2-4 mins on each side. Be patient but watch carefully.

4. Top with honey, syrup, nut butter etc, I used peanut butter in between each layer and topped with greek yoghurt and honey. This will alter the macros below.

For all 8 pancakes; 462 calories | 7.2g fat | 3.4g sat fat | 56.3g carbs | 48.6g protein.

Follow me on Instagram: @melfyx

Thursday, 15 August 2013

Protein Cookie Dough


Ingredients

Makes 12 pieces

2 scoops of vanilla or unflavoured protein powder
2 tablespoons honey
4 tablespoon coconut flour
4-6 tablespoons of water
2 tablespoons of chopped nuts
2 tablespoons dark chocolate chips
1 teaspoon vanilla extract
2 teaspoons sweetener

1. Put all the ingredients in a mixing bowl apart from the water.

2. Add a tablespoon of water at a time until you come to the desired consistency to form the dough bites.

3. Roll into 10 pieces and store in the freezer.



60 calories per piece | 2.5g fat | 1g sat fat | 4.5g carbs | 4.3g protein.




Follow me on Instagram: @melfyx

Wednesday, 14 August 2013

Homemade Almond Butter


Ingredients

2 cups of raw unsalted almond (300g)
Patience

1. Start by pre heat your oven to 180 degrees celsius to roast your almonds. Just place them on a baking tray and roast for 7 minutes.



2. Let them cool a little and then put the almonds in you food processor. Cover with the lid and turn on.



3. After a minute or so it will look like this..


4. After another few minutes it starts to look like this..


5. At this point you will need to stop and push down the sides with a spatula a few times..


6. Don't lose patience! This is when the oils will start to release from the almonds after around 10-12 minutes..


7. Starting to look like almond butter..


8. Now you will have a lovely creamy almond butter which you will HAVE TO keep in the fridge. This stuff has ZERO preservatives, so if you do not refrigerate it will go bad quickly, and you could get unwell. I've stored mine in an airtight jar and it will last for up to 4 months.

89 calories per tablespoon | 7.4g fat | 0.6g sat fat | 1.4g carbs | 3.2g protein.



I took far too many photos but it just looks SO good!!




Follow me on Instagram: @melfyx

Tuesday, 13 August 2013

Dark Chocolate Coconut Truffles


Ingredients

Makes 10 truffles

3.5oz of 70%-81% cacao chocolate
80ml light coconut milk
1 teaspoon of vanilla extract
2 teaspoons of sweetener
Some coconut flavouring (optional)
Some shredded coconut for rolling in

These are similar to my other chocolate truffle recipe except coconut flavoured, you can find the other version here Five Ingredient Chocolate Truffle Recipe.

1: Melt the chocolate and then combine all other ingredients except the coconut 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 coconut.

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

4. I individually wrap mine and store in the freezer.


70 calories per truffle | 5.7g fat | 1.2g sat fat | 2.6g carbs | 1.1g protein.





Follow me on Instagram: @melfyx

Sunday, 11 August 2013

Chocolate Chip Cookie Dough Bites


Ingredients:

Makes 18 bites

280g dates
4-6 tablespoons milk (I used light coconut)
1/4 cup (50g) dark chocolate chips or chopped cacao
4 tablespoons natural peanut butter
1 scoop chocolate protein powder
1 teaspoon vanilla extract


1. Blend the dates and peanut butter in a food processor or blender until finely chopped.


2. Add in protein powder, vanilla extract and milk (add a tablespoon at a time so you don’t make the mixture too wet). 

3. Remove from the food processor, place in a bowl and fold in the chocolate chips.

4. Scoop the mixture up with a spoon and roll into 18 even sized balls with your hands. Have a bowl of cold water at the side to dampen your hands so the mixture doesn't stick.

5. Let them set in the fridge, they can be stored in either the fridge or the freezer.

94 calories per bite | 3g fat | 1g sat fat | 13.8g carbs | 2.5g protein.



Follow me on Instagram: @melfyx

Saturday, 10 August 2013

Vanilla Cream Cheese Frosting


Ingredients

Serves 2

1/4 cup (70g) low fat cream cheese
1/4 cup (70g) fage 0% greek yoghurt
1/2 teaspoon vanilla extract
1 teaspoon sweetener

1. Add all the ingredients to a bowl and mix until smooth.

2. Cover and refrigerate for 5-10 minutes

3. When adding this to a cake or mug cake make sure your cake is completely cool before covering it with the frosting.

4. I covered my chocolate mug cake in the frosting and it was delicious! The whole cake pictured comes in at only 193 calories and contains 34g of protein! The recipe for my mug cake can be found here Chocolate Mug Cake Recipe.

5. For anyone worried about it tasting 'cheesy' I promise you that once you add the sweetener and vanilla extract it just tastes like vanilla yoghurt, you could leave the cream cheese out and add double of the yoghurt but it wouldn't be thick enough to spread.

54 calories per serving of frosting | 1.8g fat | 0.0g sat fat | 2.6g carbs | 6.8g protein.



Follow me on Instagram: @melfyx

Friday, 9 August 2013

Cinnamon Protein Waffles


Ingredients

Serves 2
Makes 4 waffles

1/4 cup oat flour/ground oats
1 scoop vanilla or unflavoured whey protein
1/2 teaspoon baking powder
1/2 teaspoon cinnamon
1/2 teaspoon vanilla extract
 1 tablespoon sweetener
1 banana
2 egg whites

1: Put ingredients in a bowl and mix with a handblender or put all the ingredients in a food processor to mix. This is important or else you won't get a nice thin batter, mix until you get a smooth batter.

2. Pour a 1/4 of the mix into each of your waffle moulds, cook for approx 5-6 minutes.

3. Serve with your favourite toppings.

Per serving (2 waffles) 173 calories | 2.3g fat | 0.2g sat fat | 23.9g carbs | 15.4g protein.



Follow me on Instagram: @melfyx

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