Wednesday, 29 January 2014

Protein Donuts


Makes 4 donuts

1/3 cup oat flour (ground oats)
1 scoop (25g) protein powder
1 egg
1 egg white
1/2 teaspoon baking powder
1 tablespoon sweetener
A little water to thin down batter.

1. I don't have a donut pan so I scrunched up balls of kitchen foil added them to a pan I already had and sprayed the pan with oil.

2. Mix all the ingredients in a bowl and then add equally to each mould.

3. Bake in the oven at 190 degrees celcius for 6-8 minutes.

4. Let cool then add your favourite toppings.

Per donuts; 89 calories | 2.3g fat | 0.5g sat fat | 7.6g carbs | 8.8g protein

Sunday, 19 January 2014

Healthy Chicken Bhuna and Naan Bread

Bhuna Ingredients:

1 medium onions, finely chopped

1 tablespoon olive oil
2 garlic cloves, finely chopped
2 teaspoons ginger, peeled and finely chopped
2 green chillies, finely chopped
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon fennel seeds
Juice from 1/2 lemon

150ml vegetable/chicken stock (I used one of each stock cube)
400g tin chopped tomatoes
400g-500g chicken breast

1. Heat 1 tablespoon olive oil in a large pot and cook the onion until soft and lightly coloured
2. Add the garlic, ginger and chilli, cook for 2 minutes.
3. Add in the rest the spices and cook for 1 minutes.
4. Stir in the lemon juice and pour in the tomatoes and cook for 2 minutes.
5. Add the mix to a blender or you can blend with a hand blender (I used my soup blender for this) and pulse until smooth.
6. Add back to the pan and pour in the 150ml of stock, pinch of salt and pepper.
7. Simmer on a low-medium heat for 15-20 minutes, stirring occasionally until it thickens.
8. I pre cooked my chicken in my steamer and then added to the sauce and let simmer for another 2-3 minutes.

Naan Bread Ingredients:

1 cup oat flour (ground oats)
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 cup milk (I used almond milk)
1/4 cup unsweetened apple purée (I get mine from the baby food section and use one pot)
1/2 tablespoon garlic powder
Fresh coriander for garnish, finely chopped

1. In a large mixing bowl, mix together the flour, salt, baking soda, fresh coriander and garlic powder until well combined.
2. Pour in the apple purée and milk, stir until it become too thick to continue.
3. Knead with your hands until you have a slightly sticky yet smooth dough.
4. Break off pieces of dough and roll with a rolling pin on a floured surface. Keep in mind that the naan will hold whatever shape you roll it into, but it will double in thickness as it cooks.
5. Using a non-stick pan and oil spray (I used olive), mist the pan with oil and place a rolled piece of dough into the pan. Spray the top of it with a light coat of oil. Flip frequently until both sides are golden brown.
6. Remove from pan and allow to cool slightly before serving.

I also made some microwave poppadoms. I just broke the uncooked poppadoms up a little, put them in the microwave of high for 1 minute and watch carefully until they puffed up.

Curry Sauce Per Serving (not including chicken); 100 calories | 2.4g fat | 0.1g sat fat | 20.8g carbs | 4g protein.

Naan Bread Per Naan; 108 calories | 1.9g fat | 0.3g sat fat | 18g carbs | 4.3g protein.

Saturday, 11 January 2014

Protein Popcorn


Serves 3

1/3 cup popcorn kernels
1 tablespoon coconut oil
25g real butter (melted)
Half a scoop (12g) of protein (I used Cellucor cinnamon swirl)

1. In a large pan add the coconut oil and melt over a medium-high heat.

2. Put 3 or 4 popcorn kernels into the oil and cover the pan with a lid.

3. When the kernels pop, add the rest of the popcorn kernels. Cover, remove from heat and count 30 seconds. This method first heats the oil to the right temperature, then waiting 30 seconds brings all of the other kernels to a near-popping temperature so that when they are put back on the heat, they all pop at about the same time.

3. Return the pan to the heat and once the kernels start popping gently shake the pan by moving it back and forth.

4. Once the popping slows to several seconds between pops, remove the pan from the heat, remove the lid and immediately add the melted butter and the protein and stir well.

Per serving; 208 calories fat | 14g | 8.9g sat fat | 12.4g carbs | 6.4g protein.

Friday, 10 January 2014

Chocolate Peanut Butter Protein Truffles


Makes 9 truffles

1/2 cup oats

1 tablespoon pure honey
1 scoop (25g) vanilla or chocolate whey protein
30g dried shredded coconut
1 tablespoon cocoa powder
1 tablespoon peanut butter
2-4 tablespoons of almond milk
1/2 teaspoon vanilla extract
Extra dried shredded coconut for rolling

1. Mix all ingredients together in a bowl, add the almond milk gradually until you reach the right consist to mould the truffles.

2. Then weigh out each truffle at 40g for rolling.

3. Roll some, or all of them in the extra coconut.

4. Chill in the fridge for 30 minutes or until ready to eat.

Per serving; 74 calories fat | 3.8g | 2.3g sat fat | 6.4g carbs | 4g protein.

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