Thursday, 4 June 2015

Low Carb Chocolate Protein Mug Cake


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.

Follow me on Instagram: @melfyx

Tuesday, 2 June 2015

Black Bean Brownies


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! 


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.

Follow me on Instagram: @melfyx

Wednesday, 14 January 2015

Oven Fried Chicken


Serves 1

1 large chicken breast
1 cup bran flake cereal
1/4 teaspoon garlic powder
1/4 teaspoon paprika
1/4 teaspoon cayenne pepper
Dash salt and pepper
1 tablespoon mayonnaise

1: Preheat oven to 190 degrees celsius. 

2: Line a baking sheet with foil and set a rack above.

3: Crush the cereal in a food processor or chopper. In a bowl mix crushed cereal with all the other dry ingredients. Place in a shallow dish or ziplock bag.

4: Put the mayonnaise in a small dish and using a cooking brush, brush onto chicken then coat the chicken with the crushed cereal mixture. Place chicken on wire rack and bake 35-40 minutes.

Low Carb Protein Bars


Makes 6 bars

1/2 cup of VitaFibre syrup (1/3 cup heated/2 tablespoons room temp)
3 scoops of whey protein
1/2 teaspoon of baking soda
2 tablespoons of coconut flour
2 tablespoons of stevia
1 tablespoon of extra virgin coconut oil
Dash of salt

1: Combine all dry ingredients in a bowl and mix. Take a smaller non-stick pan and spray it with some non-stick spray of your choice. Take the 1/3 cup of VitaFiber and 1 tablespoon of coconut oil and bring to a light boil.

2: Combine dry ingredients with the heated VitaFiber mix. Mix well until it becomes a crumby texture. Add in the 2 tablespoons of room temperature VitaFiber. Mix more. It will clump more. Move mixture to a large plastic baggy.

3: Knead the mixture together until it becomes a mold-able block. Keep working with it until it no longer falls apart. It may take a bit to get used to, but eventually it will come together.

4: Take a piece of greaseproof paper. Lay down a little coconut flour. Remove mixture from baggy. Press any extra ingredients into the base. Fold in half and press it out so it becomes cohesive without lines.

5: Work with the bars until they are the shape you would like! I like mine in bars or squares. This recipe makes 6 bars. Store at room temperature or in the fridge, depending on what you put in them.

You can add so many different things to these! Have fun!

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