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Ingredients:
* 1 medium banana
* 1-2 scoops chocolate peanut protein powder
* 1-2 fistfuls of baby leaf spinach
* 1 level tablespoon (about 12g) of peanut butter
* 1 teaspoon of cacao nibs or cacao powder
* Top up with water.
* Sprinkle 1-2 crushed sugar-free Reese’s peanut butter cups on top (optional)
Tip: Using a frozen banana adds great texture to the shake
Bulk it up: For more calories use your choice of milk instead of topping up with just water.
Slim it down: For less calories use less peanut butter or use powdered peanut butter
Ingredients:
– 2 Large Eggs
– 2 Large Egg Whites
– 1/2 TBsp (7g) Real Butter (Not margarine)
– 1/2 tsp Ground Cinnamon
– 1 tsp Vanilla Extract
– 1 Scoop (30g) Vanilla Protein Powder
– 120ml of Unsweetened Vanilla Almond Milk
– 4-5 Slices of Dr. Zak’s high protein bread (or whatever bread you like)
Instructions:
– Melt your butter
– Add all your ingredients into a food processor/blender and mix together
– Cut each slice of bread into 3 pieces
– Take out a baking sheet or pan, coat it with some non-stick cooking spray
– Dunk each side of your bread pieces into your mix (letting the excess mix drip off), and then put them onto your sheet or pan
– Coat the tops of your pieces with some non-stick cooking spray (this creates a nice outer shell) and then put them into the oven on 180°C for 10 minutes
– After 10 minutes take them out, flip your pieces over, coat that side with some non-stick cooking spray, and then put them back into the oven on 180°C for another 10 minutes
– You can drizzle some walden farms pancake syrup over them as a topping should you wish
– Enjoy!
Ingredients:
– 100g of cranberries
– 100g of sultanas
– 1 apple
– 1.5 tsp of ground cinnamon
– 1/2 tsp of ground nutmeg
– 1/2 tsp ground ginger
– 2 oranges
– tsp of vanilla bean paste/extract
– 250g of ground almonds/almond flour (all the same thing)
– 200 g of walnuts
– 2 TBsp of agave/honey or walden farms pancake syrup
– 2 TBsp of coconut oil
– 1 egg
Instructions:
– Zest and juice the oranges, place in a pot and put on a medium heat.
– Cut up the apple into small slithers (discard stem) place into pot with raisins, sultanas, cranberries, vanilla, 1/2 tsp of ginger, 1/2 tsp cinnamon and 1/2 nutmeg.
– Let this simmer for 25 minutes (make sure you don’t boil it).
– Turn off the heat, transfer to another bowl and let cool.
– Turn on the oven to 150ºC.
– Place the almonds and walnuts and pulse in food processor until a flour is formed, add honey/coconut sugar, 1 TBSP of cinnamon, coconut oil and egg and combine until a dough forms (if it is a little dry add a little water, if it is too moist add a little more almonds)
– Grease some muffin/cupcake holders with coconut oil.
– Grab a large TBSP of dough and push into the moulds covering the bottom of the shell, leaving enough room to put the mince inside. Make sure the entire sides are covered. This mixture should make around 15 mince pies however this maybe more or less dependant on your mould size.
– Add in a little over 1 TBSP of mince meat into each shell.
– With the left over pastry, roll out inbetween baking paper until it is 1/2 cm thick, then cut out with a knife, a circle big enough to cover the top of the shell and place the pastry on top.
– Place in the oven and bake for 25 minutes.
– Pop these with some yogurt and a dust of cinnamon, enjoy!
(Credit: Madeleine Shaw)
Ingredients:
– 20g of protein (flavour of choice), roughly 2/3rd’s of a normal scoop
– 1/4 tsp of baking soda
– 10g of cocoa powder (heaped tsp)
– Splash of unsweetened almond milk (or any milk)
– Toppings of choice (Walden Farms Syrups, Choc Shot Liquid Chocolate, Fruit, Sugar Free Reese’s Peanut Butter Cups, Greek yogurt, Nuts & Seeds etc)
Instructions:
– Simply combine the ingredients in a small microwaveable bowl (except toppings) and mix (add just enough almond milk to stop it being dry).
– Microwave for about 40 – 50 seconds, depending on how gooey you want it.
– Add desired toppings and enjoy!
Ingredients:
– 200g tinned tomatoes
– 1 tsp coconut oil
– 1/2 sweet red pepper
– 1/4 courgette
– 1 onion
– 2-3 mushrooms (optional)
– handful spinach
– 1/4 ball mozzarella cheese sliced
– 2 eggs
– chilli flakes (optional)
– salt & pepper
Instructions:
– Preheat your oven to 180°c
– Heat the coconut oil in a frying pan on a medium to high heat
– Fry your onions in the coconut oil for a couple of minutes before adding the pepper, mushrooms, courgette, tomatoes and chilli flakes. Season with salt and pepper and simmer on a low heat for 5 minutes, stir in the spinach just before the end of the 5 minutes.
– Pour the mixture into a ramekin or small baking dish, place the cheese on top, make a little well and crack in your eggs then put in the oven to bake for 15 minutes or until the egg whites are set.
– enjoy
Ingredients
– 1/2 cup (128g) almond butter
– 2 bananas mashed
– 1/2 cup (105g) brown sugar (optional)
– 1/2 cup (78g) whole almonds
– 1/4 cup (50g) dried apricots
– 1/4 cup (50g) dried cherries
– 1/4 cup (50g) raisins
– 1/8 cup pumpkin seeds
– 1/8 cup sunflower seeds
– 1 cup rolled oats
Instructions
1. Preparation
– Preheat oven to 350 degrees F.
– Lightly grease then line 9×9 tin with parchment paper.
2. Heat contents
– In a small pot heat almond butter, brown sugar and mashed bananas.
– Stir gently until well combined and sugar is dissolved. Set aside.
3. Coarse contents
– In a food processor, coarse chop the almonds.
– Use a knife to coarse chop apricots, raisins and cherries.
4. Final stage
– Transfer to a bowl. Mix in seeds and oats.
– Fold in the almond butter mixture.
– Press the batter into prepared loaf tin.
– Bake for 20-25 minutes.
– Let cool before cutting into bars/squares.
– Wrap individually in cellophane and store in fridge for up to 1 week.
Ingredients:
– 1 Banana
– 75g Shredded Coconut
Instructions:
– Preheat the oven to 180° c.
– Grease a cookie sheet, set aside.
– Pulse the two ingredients for a few moments in a blender/food processor until very well combined.
– Shape into cookie shapes, then set on the greased cookie sheet and bake in the preheated oven for 25 minutes or until golden.
– Enjoy
Optional: Add cacao nibs, chopped nuts & dried fruit.
Only use a small handful of mix-ins into each batch, or the cookies will not hold together.
Ingredients – Serves 2
– 1 can (400ml) coconut milk
– 1 table spoon honey
– 1 large overly ripe banana
– 1/4 cup of almond butter
– 1/4 cup of crushed pecans
Instructions
1. Preparation
– Open your can of coconut milk and separate the cream from the water.
– Set the water aside as you can use it to make smoothies
2. Mixing
– Place the coconut cream in a mixing bowl or a stand mixer
– Add the honey and using a hand mixer or the whisk on your stand mixer, whip until you have coconut milk whipped cream
– Add your banana and almond butter and mix until smooth and incorporated
3. Final Stage
– Transfer to serving dishes and top with crushed pecans and extra coconut milk whipped cream if you have any
– Store any extra in the refrigerator for up to 3 days
4. Notes
– If you want chocolate, start by adding 1 tablespoon of cocoa powder while mixing in your banana.
Ingredients
– 1 cup of instant oats
– 1 cup of almond flour
– 1/3 cup of vanilla protein powder
– 1 tsp cinnamon (optional)
– 1/4 tsp salt
– 1 ripe banana chopped
– 1 tsp ground flax seeds (optional)
– 3 eggs whites or 1 full egg
– 1/2 cup unsweetened almond milk
– 2 TBsp peanut butter
– 2 TBsp honey or agave syrup
– 1 tsp vanilla
– 1/2 cup of cacoa nibs
Instructions
1. Preparation
– Preheat oven to 175 degrees celcius
– Line a baking sheet with parchment
– Spread oats out on an unlined baking sheet in a thin layer & toast until lightly browned, about 10 mins,
– Remove & allow to cool
2. Mix it up
– Mix all the dry ingredients together until combined
– Mix all the wet ingredients together
– Add the wet & dry contents together
– Mash the bananas into the mixture, stir & combine
– Press the dough down onto the parchment-lined baking sheet
3. Final Stage
– Bake in the preheated oven until the edges are golden brown, about 15 mins
– Cut bars whilst warm & allow to cool
– Wrap bars in cling film & refridgerate
– 330 g raw whole almonds or walnuts
– 60g Protein Powder (Your Choice)
– 16 fresh dates, pitted
– 2 tablespoons cocoa powder
– 1 tablespoon natural vanilla extract
– 1/2 teaspoon ground cinnamon
– coconut, cocoa powder, nuts for rolling
1. Blend Ingredients
– Throw almonds into the food processor with cinnamon, protein powder & cocoa powder
– Process until the mix looks crumbly
2. Add Ingredients
– Add dates & Vanilla extract
– Process again until the mix starts to come together
3. Form balls
– Add a splash of water so mixture is soft and forms a soft ball
– Form into 14 decent sized balls
4. Final stage
– Roll in coconut or any other coatings
– Store in the fridge until you feel like a snack
5. Store in fridge for up to 4 weeks
Ingredients: Serves 4
– 450g Greek Yogurt, Vanilla
– 2 scoops Chocolate Protein Powder
– 1 heaping handful of Blackberries or any other berries
– Optional (for thinning): 2 tbsp Coconut Milk
Instructions:
– Stir Chocolate Protein Powder into Greek Yogurt. You can either stir it in completely or leave it swirled. Up to you!
– Freeze for 2 hours.
– Remove from freezer and let sit for 30 minutes, or until you are able to stir it a bit around the outside.
– To mix it up (which gives it the smooth texture), either pop it in a blender or add 1/2 tablespoons of Coconut Milk and try to stir until you’re able to stir it up with a fork.
– Add blackberries, serve and enjoy!
Note: You can make this with any flavour of protein powder! If you’re looking for Vanilla Frozen Yogurt, stir in some vanilla protein powder. You can also try Cookies and Creme protein powder, which would be delicious in this treat!
Ingredients:
– 1/2 ripe banana, mashed – 1 scoop of protein powder
– 1 TBsp of nut butter of choice
– 2 TBsp of ground flaxseed
– 2 TBsp of honey or agave nectar
– 2 TBsp of cacao powder
– 2 TBsp of cacao nibs or dark chocolate chips
Instructions
– Mix all the ingredients, except the cacao nibs in a medium bowl
– add the nibs and mix again
– Serve immediately or refridgerate until ready to serve
– Serve with slice fruit, rice cakes, oat cakes or what ever you like
Ingredients –
– 2 mashed over ripe bananas
– 120g of almond or peanut butter (refridgerate first to eliminate extra liquid)
– 30g of chocolate whey protein
– 2 TBsp of Walden Farms pancake syrup
– 1 tsp of vanilla extract
– 30g of cacao or cocoa powder
– 50g of dessicated coconut for coating
Instructions
– Place all the ingredients (except coconut) into a blender and mix until smooth
– Use your hands to roll the mixture into small balls
– Pour the rest of the coconut onto a chopping board and roll each of the balls until coated
– Place on a baking tray and pop into the fridge until hard. You might have to leave them overnight.
– Enjoy these delicious & nutritious treats
Ingredients – 16 squares
– 230g of peanut or almond butter
– 55ml of coconut oil
– 1.5 TBsp of walden farms pancake syrup or agave nectar
– 75g of cacao nibs or dark chocolate chips
– 0.5 tsp salt
Instructions
1. Mix it Up
– Mix the peanut butter, syrup, coconut oil and salt together in a bowl
2. Pour away
– Pour the mixture into an 8×6 dish (Glass storage container is fine)
3. Final Stage
– Sprinkle the nibs over the top
– Place in freezer for around 2 hours
– Remove from freezer & cut into squares
– Enjoy!
Ingredients
– 1/2 cup of unsweetened almond milk (Vanilla, chocolate or unflavoured)
– 2 heaping tsp of cottage cheese
– 2 ice cubes
– 2-3 scoops of Casein powder
– 1TBsp of peanut/almond butter
Instructions
– Blend together until the ice chunks disappear (add water if necessary)
– Pour into a bowl & place in freezer
– After 30 minutes, remove from freezer, stir with a spoon or fork
– If not desired consistency, put back into the freezer & check every 15 mins
until you get the right consistency
– If desired, sprinkle some cacao nibs on top when serving or lightly drizzle with agave nectar/honey
– Enjoy!
Ingredients – 2 Serving
– 2 Bananas, frozen
– 1 tbsp Cocoa or Cacao powder
– 2 squares (about 25g) of dark chocolate, chopped
– 2 tbsp Walnuts, chopped
-1/3 cup Greek yogurt
– 2.5 tbsp Almond milk
Instructions
1. Preparation
– Blend the almond milk & greek yoghurt
– Pour into ice cube molds
– Place into freezer until frozen
2. Mix It Up
– Mix 1 of the bananas with the greek yoghurt/almond milk cubes until the texture resembles ice-cream
3. Keep Separate
– Keeping separate, mix the 2nd banana with the cocoa/cacao powder, walnuts and dark chocolate
4. Final Stage
– Serve by layering the banana ice cream and chocolate ice cream
– Sprinkle cacoa nibs (optional)
Ingredients – 2 Wraps
– 2 TBsp of Coconut flour
– Pinch of baking powder
– 4 egg whites
– 4 TBsp of water or coconut milk
– Coconut oil
– Desired herbs
Instructions
1. Preparation
– Mix the coconut flour, baking powder & herbs with the water (or milk) and
egg whites.
– Blend until all lumps disappear
2. Get Pouring
– Pour all the batter on a heated pan greased with coconut oil (grease well)
– Pour the batter in the centre of the pan
– Tilt the pan around to spread the batter into a large circle
3. Final Stage
– Wait until the sides of the wrap are brown or carefully check the edges before you
flip it
– Once safe, flip the wrap & wait about 30 seconds on the other side
Ingredients – Serves 4-6
– 225 ml of unsweetened almond milk
– 2 ripe avocados, ripe & pitted
– 42g + 1 TBsp of unsweetened cacao/cocoa powder
– 110ml + 2 TBsp of Walden fams pancake syrup
– 2 tsp of vanilla extract
– 1/4 tsp of ground cinnamon
– pinch of pink salt
– raspberries, for garnish
Instructions
1. Preparation
– Put the almond milk, avocados, cocoa, maple syrup, vanilla extract, cinnamon, & salt into a blender & puree on high for 30-60 seconds until smooth & creamy
– You may need to stop and scrape the sides with a spoon/spatula
2. Final Stage
– Transfer to pudding glasses, bowls or jars & chill in a fridge for at least 3 hours
– To serve, top each pudding with fresh raspberries
Note:
– The pudding works best with ripe avocados that don’t have any brown discolourations.
– The pudding is best the day it’s made as the avocados will oxidize and the flavours will change.
Ingredients – Serves 2-3
– 3 TBsp of liquid coconut oil or oil of your choice
– Zest of 1 lemon
– 3 garlic cloves, minced or pressed
– 1 TBsp of minced fresh parsley
– Season with salt & pepper
– 3-4 chicken fillets
Instructions
1. Preparation
– Cut chicken fillets into 3/4 inch pieces
– In a medium bowl, whisk together the oil, lemon zest, garlic, parsley, salt and pepper.
– add the chicken pieces to the bowl, mix to coat with marinade
– Cover & refridgerate for approx 1 hour
2. Slot onto Skewer
– If using wooden skewers, soak them in water for at least 20 mins before use
– Thread the chicken pieces onto the skewers and discard the excess marinade
3. Get Grilling
– Grill on a medium heat or throw on a George Foreman until cooked, approx 12 mins, turning once or twice during cooking
– When done, serve and enjoy!
Ingredients – 6 bars
– 4 (25g) scoops Vanilla protein powder
– 1 cup of dessicated coconut
– 3-4 TBsp of coconut milk
– dark chocolate (over 70% cocoa)
Instructions
1. Preparation
– Mix the protein powder & coconut in a bowl
– Add coconut milk to bind it
– It should feel sticky but not wet, it should form a ball when bound together
– If too dry, add more coconut milk, if it’s too wet, add more coconut
2. Break it up
– Break the ball in half, then break into 6 pieces. If making 12 smaller bars, break each of the 6 pieces in half again
– Break the dark chocolate into pieces in a microwave safe bowl & heat on high for
1 minute or melt on a double boiler
– Stir until all lumps are gone and chocolate is smooth
3. Mould bars
– Form bars using hands using filling mixture
– Dip the bottom of the bar into the chocolate then set on tray with baking paper
– Continue until all bars have the bottom covered in chocolate whilst keeping them
apart
– Using a TBsp, pour chocolate of the top of the bars using the spoon to cover sides too
4. Final Stage
– When all bars are encased in chocolate, place in fridge to set
– When set, use knife to cut excess chocolate
– Enjoy…in moderation ?
Ingredients – Serving 15
– 1/2 cup of almond butter
– 1/2 cup of honey or agave
– 1/4 cup of coconut oil
– 1/2 cup of mixed seeds
– 1/2 cup of raw cacoa nibs
– 1/4 cup of chia seeds
Instructions
1. Preparation
– Melt nut butter, coconut oil & honey in a pan on medium heat
– Do not boil or carmelise
– Remove from heat, quickly add dry ingredient, mix well.
2. Final Stage
– Spread mix in shallow, non-stick 8×8 pan
– Refridgerate for at least 3 hours
– Remove from pan & cut into small sizes to make 15 bars
– Keep for up to 2 weeks
Nutrition Facts:
– Protein 6.6g
– Fat 18.2g
– Carbs 20g
Ingredients – 1 Serving
– 1 scoop of Chocolate Whey Protein
– 1 tsp of cacoa powder
– 1/2 TBsp of coconut oil (for a light tasting coconut fudge) or 1/2 tsp of peanut butter (for PB fudge)
– 2 tsp chopped walnuts
– 2 TBsp of unsweetened almond milk
Instructions
1. Preparation
– Mix the protein powder, cacoa powder, melted coconut oil or peanut butter (melted in a microwave) in a small bowl
– Stir until blended
2. Add ingredients
– Add the almond milk & stir until combined
– Add the chopped walnuts
3. Final Stage
– Freeze until set (about 30 mins)
– Will be hard once it comes out of the freezer but thaws quickly!
Nutrition Facts
– kcal: 225
– protein: 25.6g
– carbs: 5.7g
– fat: 12g
*per serving
Ingredients
– 40g raw porridge oats
– 40g whey protein (Any flavour)
– 15g honey or agave
– 15g almond/peanut butter
– Mixed seeds/nuts (If desired)
– 60ml water
– Pinch of cinnamon
Instructions
– Mix all the ingredients into a bowl
-Microwave contents for 1 minute
– Leave to cool slightly
– Serve the pudding
Nutrition Facts
– kcal: 381
– protein: 31g
– carbs: 40g
– fat: 7g
*per serving
Ingredients – Makes 6
– 2 whole eggs, 6 egg whites
– 1 cup of diced cooked chicken
– 6 slices of bacon or turkey bacon
– 1/4 red & green pepper chopped
– 1 cup of freshly chopped spinach
– 1/2 cubed avocado (optional)
Instructions
1. Preparation
– Preheat oven to 180 degrees celcius
– Cook the bacon in a pan or george foreman grill. Cooked but not crispy
2. Get Spraying
– Spray a muffin tin with non-stick cooking spray
– Place one piece of bacon in each tin, wrapping it around the outer edges
3. Get Mixing
– In a large bowl, scramble the whole eggs with the egg whites
– Add salt & pepper for seasoning if you wish
– Add the chopped peppers, spinach and diced chicken
– Combine thoroughly & then pour the mixture into each muffin tin lined with bacon.
4. Final Stage
– Bake until the eggs are fluffy & slightly browned on top, 30-35 mins
– Top with diced avocado if you wish
– Eat or refridgerate, enjoy!
Ingredients
– 500g minced beef
– 3 tablespoons chopped parsley
– 2 large eggs
– 1 clove garlic
– Red/Green Pepper
– salt & pepper to taste
– 1 teaspoon dried oregano
– Coconut oil for greasing
– 1 x 400g chopped tomatoes (Drained)
– 1 teaspoon of olive oil
– Feta or Goats cheese
Instructions
1. Preparation
– Preheat oven to 220 degrees/mark 7
– In a large bowl combine mince, eggs &nparsley
– Grate in the garlic & add salt & pepper
– Do not overwork it, just lightly mix as the mince will be compacted & dense
2. Prepare the base
– Use coconut oil around a shallow, round banking tin 11 inch diameter & turn the
meat into it
– Press the mixture lightly with your fingers covering the bottom as if the seasoned
meat were your pizza crust
3. Add toppings
– Drain off liquid out of tomato can
– Mix chopped tomotoes with olive oil & garlic, dried oregano, salt & pepper
– Spread with rubber spatula on top of meat base
– Use Feta or Goats cheese sparingly
– Add peppers
– Put into oven for 20-25 mins
4. Final Stage
– Remove from oven & let it cool for 5 mins
– Cut into pizza wedges & serve
Ingredients
– 2 full scoops of whey protein (any flavour)
– 350ml of whole or almond milk
– 2 eggs
– 90ml of melted butter or coconut oil
– 1.5 cups of gluten free pancake mix
– 530ml of apple sauce (optional)
– 1 tsp of vanilla
– 1 pinch of cinnamon
– 1 pinch of nutmeg
Instructions
1. Get Blending
– Put the wet ingredients in first, turn on blender
– Gradually add the dry ingredients until you have a smooth batter
2. Preheat pan
– Use butter or coconut oil
3. Pour in batter
– Cook until bubbles come up to the surface
– Flip pancakes and cook until they are ready
– Top it off with berries of your choice
Ingredients
– 4 TBsp of melted virgin coconut oil
– Almond butter or any nut butter of your choice
– 2 TBsp of unsweetened cacoa powder
– 3 tsp of xylitol pr 2 tsp of stevia
– 1.5 tsp vanilla extract (optional)
– 2 scoops of chocolate protein powder
Instructions
1. Preparation
– Blend all the ingredients, except the nut butter for the chocolate part.
– Remove from blender and let it sit in a medium sized bowl
2. Line the cups
– Add the chocolate mixture to the base of each paper-lined muffin cup.
– Top each with a tablespoon of nut butter
– Finish each cup with another tablespoon of chocolate at the top
3. Final Stage
– Freeze for an hour.
– Take one or two out of the freezer & let them sit for about 5 – 10 mins as they’ll come out hard from the freezer
Ingredients
– 120g Oats
– 100g of peanut or almond butter
– 2 scoops of whey protein (60g)
– 125ml skimmed or almond milk
– Cacao nibs (optional)
– 60g raisins (optional)
– TBsp honey or agave
Instructions
1. Get Mixing
– Mix the whey & oats in a large bowl
– Add the milk & nut butter
– Mix together until evenly mixed
– Add honey & stir into mixture
2. Spread ‘em
– Line a tray with grease proof paper
– Spread mixture onto tray (2-3cm thick)
– Place in a fridge for 20-30 mins
3. Final Stage
– While in the fridge, preheat oven to 190 degrees celcius
– 10 mins in the oven
– Remove, slice & let cool
Nutritional Facts
– Protein 85g
– Fats 57g
– Carbs 113g
– Fibre 21g
Ingredients
– Turkey Mince
– Jalapenos
– Onions
– Turmeric
– Mixed herbs
– Coconut Oil
Instructions
1. Preparation
– Chop up the jalapenos & onions
– Mixed them with the turkey mince & mixed herbs into a large bowl
2. Get Rolling
– Roll the mixture into burger patties or golf sized meat balls
3. Final Stage
– Simply fry the patties in coconut oil on a medium heat
– Instead of using burger buns, maybe wrap the patties in round lettuce leaves
Note: If you’re not a fan of spicy food, ditch the jalapenos, stick with the mixed herbs, onions & some red peppers instead
Ingredients – 20 Servings
– 1.5 cups of lemon juice
– 8 cups of Water
– 1.75 cups of Splenda/Xylitol/Stevia/No calorie sweetener granulated
Instructions
1. Preparation
– In a small saucepan, combine sweetener & 1 cup of water
– Bring to the boil & stir to dissolve the granulated sweetener.
2. Cool down
– Allow to cool to room temperature.
– Cover & refridgerate until chilled
3. Final Stage
– Remove the seeds from the lemon juice but leave the pulp.
– In pitcher, stir together the chilled syrup, lemon juice & the remaining cups of water
Ingredients
– 1/2 cup coconut flour
– 1 cup cooked sweet potato – roughly mashed
– 6 eggs
– 1/4 cup raw honey
– 1/2 cup coconut oil
– 1/4 tsp baking soda
– 1 tsp Vanilla extract
– 2 tsp cinnamon
– 1 apple diced
– 1/2 cup raisins
– 1/2 cup walnuts (optional)
Instructions
1. Preparation
-Preheat oven to 180 degrees
– Line a muffin tin with muffin papers
2. Mix it Up
– In a large bowl, mix coconut oil, eggs, vanilla extract, honey & Sweet potato
(all wet ingredients)
– In a small bowl, mix coconut flour, baking soda, cinnamon
3. Combine
– Gradually add the dry ingredients to the wet, making sure to stir
– Once the ingredients are combined, mix in the apple, raisins & walnuts
– Mix and scoop the batter into the muffin tins
4. Final Stage
– Bake for 25-30 mins or until browned
– Cool down then serve
Ingredients: 8 servings
– 3 large bananas
– 115g almond butter
– vanilla pod
– 115ml of almond milk
– 1/2 tsp vanilla extract
– 1/4 tsp pink salt
Instructions:
– In a blender, combine all ingredients until smooth
– Poor mixture into 8 ice pop moulds
– Place a stick in the middle of the mixture & freeze for about 5 hours
– Remove from the freezer and run under warm water
– Enjoy!
Ingredients:
– 500g lean beef mince
– 2 garlic cloves – minced
– 1 onion – diced
– 1 red chilli chopped (deseed if you don’t like it spicy)
– 1 tsp paprika
– 1 tsp cumin
– 1 tsp oregano
– salt & white pepper to taste
– 400g kidney beans – drained
– 2 cans of diced tomato
– 1 cup/230ml of beef stock or water
– 2 tbsp tomato puree
– 1 TBsp extra virgin olive oil
Instructions:
– Put a large pan on medium heat and add your olive oil, onions & garlic until onions become soft, approx. 3 mins
– Add your spices ( paprika, cumin, oregano, chilli and pinch of salt & pepper) and stir through
– Then add your mince and brown, approx 5 mins
-Add your tomato, beans & beef stock/water.
– Turn the heat to low and let simmer for 30 – 45 mins with the lid off, until some of the water/stock has evaporated.
– If you like it thick, stir in tomato paste, if you’re happy with the consistency simply leave it as is.
– Check for seasoning, add salt and pepper if you need to.
Ingredients:
– 1 Large Sweet Potato, cooled & soft after roasting
– 1 egg
– 35g of PB2 powdered peanut butter
– 35g of Vanilla protein powder
– 2 TBsp of peanut butter
Instructions:
– Combine all ingredients in a blender/food processor
– Spoon out the mixture into cookie shapes onto a prepared baking sheet
– Bake at 180 celsius for around 12 minutes
– Allow to cool and enjoy!
Ingredients:
– 280g raw, whole rolled oats (aka old fashion oats)
– 60g raw nuts, chopped
– 30g raw seeds (sunflower or pumpkin seeds are great)
– 60g unsweetened dried fruit, chopped (optional)
– 2-3 TBsp Walden Farms Pancake Syrup or Agave (or a combo of both)
– 2 tbsp virgin coconut oil or other healthy cooking oil
– ½ tsp vanilla extract
– 1 large pinch fine sea salt
Instructions:
– Preheat the oven to 150 celsius.
– Combine all ingredients in a mixing bowl and use your clean hands to mix well and toss to coat; it will be sticky and messy but that’s the fun part.
– The coconut oil might be liquid or solid depending on the temperature of the room you are in (it has a melting point of about 24 celcius.) Your hands will warm it up and melt it into the mixture if it’s solid, just be sure to mix it all through the other ingredients so there aren’t any chunks of oil left.
– Spread the mixture in a thin layer on a baking sheet and bake for 10 minutes, until very lightly toasted.
– Cool before serving or storing. This granola can be kept in an airtight container in a cool, dry place for up to 2 weeks.
Ingredients – Makes 6-9
– 60g peanut or almond butter
– dash of salt
– 50g sugar-free powdered sugar
– 2 TBsp of cocoa/cacao powder
– 2 TBsp of coconut oil
– liquid stevia or 2 TBsp agave/honey
– 2 TBsp of sugar (optional)
Instructions
1. Prepare the egg
– Mix the first 3 ingredients in a bowl until it becomes a crumbly dough
*Note if nut butter has been in the fridge let it sit a while to soften
– add the extra sugar if it’s too gooey or a little more nut butter if too dry
– Taste the dough & add a little more salt if desired
2. Shape
– Form the dough into egg shapes
– Freeze the dough for an hour or so, until it’s hard
3. Prepare the chocolate
– Meanwhile mix the cocoa & melted coconut oil in a shallow dish
– add the agave or honey
– Mix until it looks like a chocolate sauce
4. Final Stage
– Take one egg out of the freezer at a time & cover in chocolate
*Note Use a corn-cob skewer or fork
– Immediately return the egg to the freezer & let harden. Copy process with others
– Enjoy straight from the freezer or let it thaw
Ingredients: (Makes 5)
– 1 whole egg
– 1 egg white
– 35g almonds (or cashews or macadamia nuts)
– 20g of coconut flour
– 35g of vanilla protein powder (or desired flavour)
– 20g of instant oats
– 30ml of almond milk (or carton coconut milk)
– 50g of dark chocolate (85%+)
Instructions:
– Preheat oven to 170C
– Blend eggs, almonds, flour, protein powder, oats, and almond milk.
– Once blended, pour batter into doughnut tray
– Bake donuts for 20 minutes or until inserted knife comes out clean.
– While doughnuts are cooling, melt chocolate. (It’s best to do it in a glass bowl over boiling water.
– Once chocolate liquifies, pour it over doughnuts and then transfer the doughnuts to the fridge so the chocolate can set.
– Enjoy!
Note: If you don’t want to use chocolate, you can use Walden Farms Calorie Free Syrups instead
Ingredients:
– 1 ripe banana, cut evenly into at least 12 slices
– 1-2 big spoonfuls of peanut butter, or nut butter of choice
– 1 Quest Chocolate Chip Cookie Dough Bar, (or any protein bar of choice)
– Melted Chocolate about 1 cup, could melt chocolate chips
Instructions:
– Slice up one banana evenly. Add about 1/2 tsp of peanut butter (or nut butter of choice) over the slices of bananas.
– Take your protein bar of choice and cut it into quarters. Divide the quarters now into thirds. Next place one piece over the peanut butter and press down. Freeze for about 15 mins.
– Next, melt your chocolate. Place the banana bites one at a time is best in the chocolate; cover completely. Using a toothpick is helpful.
Put all the pieces on a plate (can make about 12) and cool in the fridge or freezer for about 5-15 mins.
– Enjoy!
(Thanks to Moni Meals)
Ingredients: Serves 2
CREPES:
– 1 Peanut Butter Supreme Quest Bar
– 60ml unsweetened almond milk
– 75ml of liquid egg whites
– 1 TBsp of almond flour
– 2 TBsp of ground oats
– Pinch of xlylitol or stevia
FILLING:
– 6 TBsp of non-fat Greek Yoghurt (Total 0% is the best)
– 0.5 tsp of cocoa/cacao powder
– 1.5 tsp of unsweetened almond milk
– 1 tsp of peanut butter
TOPPING:
– What ever you desire e.g raspberries, blueberries, walden farms chocolate syrup or walden farms pancake syrup etc.
Instructions:
CREPES:
– In a microwave-safe dish, add almond milk and unwrapped Quest Bar, broken into small pieces. Microwave for 35 seconds. Stir. If bar isn’t quite melted, microwave again for 15 seconds.
– Set aside to cool slightly.
– Pour the cooled bar and remaining crêpe ingredients into a mini blender. Blend until smooth.
– Spray a large nonstick frying pan or skillet with cooking spray / coconut oil
– Over medium heat, pour in half the batter and swirl to coat entire pan. Loosen sides with a spatula when you’re ready to flip.
– Cook briefly and remove to a plate. Repeat with remaining batter.
FILLING:
– Add all filling ingredients to a medium mixing bowl and stir together until everything is combined. Set aside.
– Finally add toppings and enjoy!
Ingredients:
– 190g Pumpkin Spice Almond Butter
– 50g coconut oil (softened but not melted)
– 75g Pumpkin Puree (fresh or canned)
– 2 TBsp of Walden Farms pancake syrup (or honey/agave nectar/coconut nectar)
– 1/4 tsp ground cinnamon
– dash of ground nutmeg (optional)
– 1/2 teaspoon fine sea salt
– Dark chocolate
Instructions:
-Make sure no ingredients are cold.
– In a cereal bowl,mix all ingredients together, except the dark chocolate, until smooth
– Refrigerate half an hour or until firm enough to roll into balls with your hands or a mini scoop
– Melt the dark chocolate, dip the fudge balls in until covered
– Immediately set back into freezer to harden.
– Leftover balls should be stored in the fridge or freezer for up to three days.
– Enjoy!
Ingredients:
– 200g finely shredded coconut, unsweetened
– 1 scoop of Chocolate protein powder
– 4 egg whites
– Vanilla extract (optional)
– Cacao Nibs (optional)
– 2 TBsp of Walden farms pancake syrup, honey or agave nectar
– 1 TBsp of xylitol or stevia
Instructions:
– Preheat over to 180 degrees celcius
– Mix all ingredients together
– Make into balls and place on a prepared baking sheet
– Bake for about 12 minutes or until golden brown
– Melt some dark chocolate and drizzle over the top of the macaroons (optional)
– Enjoy!
Ingredients:
– 150g salmon fillet, minced
– jalapenos
– peppers
– 1/4 medium sized onion
– 1 large egg
– 2 Tbsp of lemon juice
Instructions:
– Chop jalapenos, peppers and onion and mix in with minced salmon fillet
– Add the egg and lemon juice with the mixture and combine
– Form salmon patties to desired size
– Fry in a sauce pan using coconut oil until cooked or bake in an oven at 150 degrees celcius for 20 mins approx.
– Enjoy!
Ingredients:
– 115ml of milk of choice or any dairy free milk (Almond or Coconut)
– 70g of old fashioned oats
– 175g yoghurt (Total 0% Greek Yoghurt)
– 1 TBsp chia seeds
Add whatever flavour combinations you like. Here are a few suggestions:
– 1 TBsp peanut butter (or PB2) & sliced bananas.
– Blueberries & almonds
– Strawberry & walnuts
– Banana & cinnamon
– Shredded coconut & cacao powder.
Instructions:
– Just stir everything together in a jar (or bowl and cover with cling film)
– Leave in the fridge overnight and then stir in the morning before eating.
– Add extra toppings before eating if you like
Ingredients: Serves 18
– 225g smooth peanut butter or almond butter
– 175g walden farms pancake syrup
– 110g coconut oil
– 280g old fashioned oats
– 150g cacao nibs
– 1 tsp vanilla extract
Instructions
– Line an 8×8″ baking dish with parchement paper.
– In a large non stick pan, on medium low heat, melt and combine the nut butter, pancake syrup & coconut oil. Make sure not to heat the ingredients on high – mixture will burn.
– Remove pan from heat and mix in the rest of the ingredients. Pour mixture into your baking dish; smooth out top with rubber spatula. Freeze for 1-2 hours or until set.
– Store leftover bars in an airtight container in your fridge.
Ingredients:
– 90g Coconut Oil
– 70g Coconut Flour
– 2 TBsp mashed almonds
– 4 TBsp agave nectar
– Half a mashed banana
– 1/4 tsp baking powder
– Stevia or Xylitol
– Almond Milk
– Fresh Vanilla
– Dark chocolate pieces or Cacao nibs
– For the filling, use Greek yoghurt or Whey Hey protein ice-cream
Instructions:
– Preheat the oven to 170 celcius
– Mix all the ingredients in a bowl except the chocolate chips. Add almond milk to it if it’s too sticky.
– When happy with the consistency, add your dark chocolate pieces/cacao nibs
– Form cookies as big or as small as you like
– Bake for 11 – 13 mins depending on your oven. When done take out and allow to cool (it’s normal if they look wet but they will dry out)
– Add the cream filling, use Greek yoghurt or Whey Hey protein ice cream
– Enjoy!
Ingredients: Makes 10
For The Cookies:
– 1 egg
– 30g unsweeted applesauce (Make your own. Heat up sliced and peeled apples in the microwave with a little bit of water until they’re soft enough to put in a blender)
– 1 TBsp vanilla extract
– 1 tsp baking powder
– 62g cacao powder (unsweetened)
– 116g honey/agave nectar
– 2 scoops chocolate protein powder
– 30g almond flour
For The Filling:
– 30g low fat cottage cheese
– 225g Greek yogurt
– 1.5 scoop vanilla casein protein
Intructions:
– Combine almond flour, cocoa powder, egg, applesauce, vanilla, honey, baking powder and chocolate protein powder. Make into Oreo sized cookies on a greased pan and bake at 180C for 10 minutes.
– For the frosting, blend cottage cheese, Greek yogurt, 1/2 tbsp of honey, and vanilla casein protein. When cookies are cooled, place frosting between the cookies.
– Enjoy!
Ingredients:
Base
– 120g almond butter
– 2 TBsp natural sweetener (maple syrup, raw honey or agave necta
– 1 TBsp coconut flour
Filling
– 130g soft pitted medjool dates
– 75ml water
– 1 tsp vanilla extract or seeds of a vanilla pod
– 1 tbsp melted coconut oil
– pinch salt
– optional: coconut milk
Nut layer
– 30g nuts of choice (peanuts, pecans, macadamia etc)
Topping
– Approx 6 squares raw or dark chocolate
Instructions:
– To make the base, mix the almond butter, coconut flour and sweetener together in a bowl until well combined, press the mixture into a small baking tray lined with baking paper and put in the freezer to set. (If the mixture doesn’t fill the base of the tray, just create a uniform rectangular shape with the mixture).
– Now prepare the filling by combining the dates, vanilla, salt & coconut oil in a food processor or high powered blender until smooth, taste and adjust flavour or texture as required. (Add a bit of coconut milk here to help me get a smoother texture)
– Remove the base from the freezer and spread half of the filling over the top using a spatula to smooth.
– Sprinkle your chopped nuts and use your hands to press these into the filling, then top with the rest of the filling, leave to set in the freezer for at least 30 minutes.
– To make the chocolate topping melt the dark chocolate and then pour the chocolate mixture on top of the caramel mixture. Leave to set for at least an hour.
– Remove from freezer and slice into bars. If you store in the fridge, they do go slightly gooier but you can store them in the freezer until you are ready to eat them too
– Enjoy
Ingredients:
– 80g of unsweetened shredded coconut
– 85g of Agave or Walden Farms Pancake Syrup
– 2 TBsp virgin coconut oil
– 1/2 tsp pure vanilla extract
– 1/8 tsp sea salt/salt
– Raw chocolate chips/cacao nibs (optional)
Instructions:
– Combine all ingredients in a blender.
– Place mixture into any small container and fridge for an hour before trying to cut. (Or freeze for 15 minutes.)
– Can be stored in the fridge or freezer, for at least a few weeks.
Copyright @2017 bodyfirst nutrition.
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