Chocolate Protein Brownies Take 2

Chocolate Protein Brownies Take 2

There seems to be a lot of love for my (sweet potato) protein brownies (thanks Ollie Best!) but not everybody liked the idea of sweet potato in a brownie.. so, listening to demand here is a new chocolate protein brownie recipe, minus the potato (and replaced with another secret ingredient!!).

To make these delicious chocolate protein brownies you will need:

1 can (240g drained) of chickpeas

3 egg whites

1 scoop chocolate protein powder (or swap for ~1 tbsp cocoa & ~3 tbsp milk powder)

100g dark chocolate chips

½ teaspoon coconut oil (vegetable oil will do)

2 heaped tablespoons of quick oats or porridge oats

2 tbsp of sugar or stevia (calorie free sweetener)

½ teaspoon of baking powder
1/4 teaspoon of salt

 

 

And here's what to do..

1) Add the chickpeas, egg whites, chocolate protein powder, oats, sugar/stevia, salt and baking powder to a food processor.. whizz until smooth.

2) Melt the oil and dark chocolate chips for a few minutes in a microwavable bowl and add to the food processor then whizz again.

3) Pour in to a small baking tray lined with baking paper and smooth out with a spatula

4) Bake in the oven for 25 minutes at 175 degrees C until cooked

5) Slice in to 9-12 slices, allow to cool and enjoy!

 Per Brownie (x12): 85 kcal, 5g protein, 10g carb, 3g fat

 

Happy Baking!

 

Nic x

Carrot Cake Protein Muffin Recipe

Carrot Cake Protein Muffin Recipe

The other month, I vlogged about how to make '3 ingredient protein cookies' and earlier this week I blogged about how to make my protein pancakes.. following on from these posts (as promised) is yet another protein-based recipe. Today I bring you High Protein Carrot Cake Muffins. These muffins are super tasty and are not only high in fibre but count towards one of your 5 a day too.. carrots are a fantastic source of vitamin A, antioxidants & fibre.. these really are super healthy muffins!

To make your very own carrot cake protein muffins you will need:

Ingredients:

45g or 1 cup of oat flour (blended oats) or quick oats such as Ready Brek

160g or 1 cup of pureed or grated carrot (I just whizzed a few skinned carrots in my food processor)

50g  or 2 x scoops of vanilla protein powder (I haven't tried swapping this for skimmed milk powder .. but this swap works in other protein recipes)

3 egg whites

85g or ½ cup of Greek yoghurt

2 teaspoon cinnamon

1 teaspoon nutmeg

½ teaspoon baking powder

½ teaspoon baking soda, pinch of salt

7g or ½ cup stevia (or your chosen sweetener)

60g or ½ cup of chopped walnuts – optional or swap for almonds/pecans/dried fruit

 And here's what to do..

1)      Pre-heat the oven to 180 degrees C

2)      In a bowl mix the quick oats, cinnamon, nutmeg, baking powder, baking soda, salt and protein powder

3)      In another bowl mix together the grated carrots, egg whites, yoghurt and stevia

4)      Combine the wet and dry ingredients together and then stir in the nuts or dried fruit

5)      Divide batter between 12 x greased muffin cases (grease with 1 cal spray oil) or non-stick muffin cases

6)      Bake for 25 minutes,  allow to cool and enjoy!

Per Muffin (x12): 75 kcal, 7g protein, 5g carb, 4g fat (high in healthy mono-unsaturated fat because of the nuts)

Happy baking! Don't forget to check out my other protein recipes on my recipe page.. have a great weekend (and look out for my healthy snacks video on my YouTube channel which goes up this weekend!).

Nic x

American Style Banana & Protein Pancake Recipe

American Style Banana & Protein Pancake Recipe

Pancake Day is a only a few days away.. is it on your calendar?! Shrove Tuesday has got to be one of my more favourite days of the year - after all, it's an excuse to eat pancakes and only pancakes for dinner .. there really are so many healthy toppings out there that you can easily create a healthy and balanced meal from them! I think my favourite topping has to be banana, agave nectar and Greek yoghurt :)

My oat and blueberry pancakes seem to be a big hit however I've had lots of requests on twitter for a pancake recipe made with protein powder..(there is an alternative if you don't have any protein powder so don't worry!) .. so here goes!!


Oat & Blueberry Pancakes

So, to make my *new* protein pancakes you will need:

1/4 cup (20g) oats

1/2 mashed banana (use a fork!)

1 egg white

1 scoop of vanilla protein powder (~25g) - can be swapped for milk powder

1/4 tsp cinnamon

1 tbsp water

And here's what to do..

1) Mix together the banana, protein powder, egg white, cinnamon and water to make a paste (use a fork)

2) Spray a non-stick pan with 1 calorie spray oil (or use 1 tsp of coconut oil) and pour 1/3 of the mixture into the pan

3) Fry on each side for 2 minutes of until cooked.. and serve with agave nectar (low GI) or honey, chopped banana and/or Greek yoghurt.

4) Enjoy!!

Per Pancake (x3): 80 kcal, 9g protein, 9g carb, 1g fat

Happy pancake flipping!! And look out for more protein recipes coming this month :)

 

Nic x

Healthy Scrambled Eggs & Farmhouse Breakfast Watch Week!

Healthy Scrambled Eggs & Farmhouse Breakfast Watch Week!

Today is the start of 'Farmhouse Breakfast Watch Week' with the fabulous website 'Shake up Your Wakeup' backing the campaign. The idea of the campaign is for the nation to celebrate breakfast and share all the wonderful creations and recipes that people come up with. To get involved all you have to do is upload a picture of your breakfast between the 20th-26th January on Facebook, Twitter, Pinterest or Instagram using the hashtag #BreakfastWatch.

 

I often talk, tweet and write about the benefits of the most important meal of the day (breakfast!!), but in case you needed a reminder, here's a quick summary of why breakfast is SO good for you!

• Breakfast gives you energy - Breakfast tops up your energy stores for the day and helps to regulate blood sugar levels.
• Breakfast gives your brain a boost - Eating breakfast helps improve your memory, concentration and aspects of mental performance.
• Breakfast can make you happier - Eating something in the morning can help improve your mood and make you feel less stressed. Going for long periods without eating can result in low blood sugar which can affect mood.
• Breakfast is good for your waistline - People who eat breakfast are less likely to be overweight and more likely to be in their ideal weight range than people who skip breakfast. Skipping breakfast can make you more likely to reach for high sugar and fatty snacks too.
• Breakfast provides important nutrients - If you miss breakfast you may miss out on important nutrients. Breakfast foods are good sources of nutrients such as calcium, iron and B Vitamins, as well as protein and fibre.

To kick start Farmhouse Breakfast Week, I was lucky enough to be sent an amazing hamper filled with goodies.. I thought I'd share them with you as there were some fantastic new 'healthy' products which I felt must get a mention!!

First up are these porridge pots.. you may have noticed a few of these appearing in your local shops and I must say that I am a big fan.. The Roar Porridge Pots are so delicious and come in three mouth-watering flavours.. Apple, Fig and Cinnamon (above), Pure Oats with Pumpkin & Sunflower Seeds and Raspberry & Pomegranate. Each pot comes with its own honey sachet meaning it's up to you if you want the pot to be a little sweeter! The ingredients list also looks fab: oats, milk powder, apples, figs and cinnamon.. and all you have to do is add hot water, stir and wait for 3 minutes! Moma! are another brand which produce the porridge pots but they also have Bircher Muesli pots (perfect for the summer) and breakfast shakes .. I cannot wait to give these a try!

Second up was a selection of Waitrose Mixed Seeds, a Moor Farm Shop Granola Bar (all the way from Baschurch) and Cornish Cake (all the way from.. well you can guess!!). I'm a big fan of any type of nuts and seeds and would advise anyone wanting better hair, skin and nails to add them into your diet.. they are a fantastic source of healthy fats, protein and the antioxidant Vitamin E which will not only help you to look great, but feel great too! The granola bar was one of the first things I munched on when this selection box arrived.. and the cake was a perfect 'brunch' sweeter treat *enjoy in moderation* !!

 

Last in the hamper was a lovely selection of breads (to be used in today's breakfast (scroll down!!), apple juice, fruit, Cornish salt and pepper (also featuring in today's recipe) - it's 59% sea salt flakes and the rest is black peppercorns, red bell pepper and cracked green peppercorn.. and PimpHill Farm Muesli .. with no added wheat, nuts, salt, sugar or lactose .. it's packed with apricots, figs and seeds and I can't wait to try it! The muesli also comes with a fab muesli bar recipe which I will be adapting and featuring on my blog in a few weeks *watch this space*.

 

So then, on to today's breakfast, which was inspired by one the the #BreakfastWatch recipes.. nic's nutrition's healthy scrambled egg on toast. Sometimes a hot breakfast is the only thing that will do, but hot doesn't have to mean unhealthy.. here is how to make my lower fat version of the humble eggs on toast... 

 

 

1) Whisk together 1 whole egg, 1 extra egg white and a dash of skimmed milk..

2) Place in a small saucepan and cook, stirring until lightly scrambled & add a generous helping of pepper (and a touch of salt)

3) Mean while lightly fry a handful of spinach leaves with a dash of water & spray of olive oil along with cherry tomatoes and mushrooms..

4) Serve on a piece of wholemeal bread, toasted and spread with tomato puree.

 

I like to serve this breakfast with a glass of fresh juice.. and the whole breakfast comes in at ~250 kcal.. perfect!!

 

This amazing photograph was tweeted to me by a follower (the lovely @MissySJH)
after she read this blog post - I couldn't wait to upload it!!

 This breakfast is packed full of protein and low GI carbs which means that you will be full until lunch time.. the tomato puree adds vitamin C as well as antioxidants and is both low in fat and calories.

 

Look our for my breakfast tweets this week on twitter @nicsnutrition!

 

Have a lovely weekend!

 

Nic x

 

P.s I did miss one thing out from this post that was also in the hamper.. but that deserves it's own blog post complete with recipe so you can make it at home too.. look out for that this week!! 



3 ingredient cookies

3 ingredient cookies

These cookies are amazing. They take literally 5 minutes to make, use only 3 ingredients (ok so plus extras IF wanted), and take 20 minutes to bake.. they are the ideal in-between meal snack or pre/post workout energy boost. In my recipe video I talk through the different varieties of cookies that you can make as well as how to make them without using whey protein (if you don't already have it).



Sunflower Seed & Goji Berry Cookies
(my fave is PB & dark choc chip!!)

 

Thank you so much to everyone who has subscribed to my new YouTube channel and for liking and commenting on my videos - I really enjoy reading them!

 

 

Happy baking! Have a great week :) Nic x

 

P.s you make also like..

 

Healthy Breakfast Cookies

 

Healthy Chocolate Protein Brownies

 

Healthy Pumpkin Muffins

Bench Pressed Oats - Oomf! Product Review

Bench Pressed Oats - Oomf! Product Review

When I tweeted about these high protein oats earlier this week my twitter feed (@nicsnutrition) went crazy - everyone loved the idea and wanted to know where they could buy them and how they tasted.. which is what has prompted this blog post (they tasted amazing by the way!).

Oomf Bench Pressed Oats are a whey protein porridge which can be enjoyed either for breakfast or before a strength work-out (providing a steady release of energy and easy to absorb protein for muscle uptake). They are ideal for people who are looking to increase their protein intake and you can find out exactly how much protein YOU should be aiming for by watching my videos on You Tube [click here] or you can watch part 1 below. 

So - what's in them you ask?! Lets take my favourite flavour (apple, sultana and cinnamon)..

The ingredients are (main ingredient first)..

- Oat Flakes: Low GI source of carbohydrate and packed with soluble fibre and beta glucan to reduce cholesterol levels - they release their energy slowly.

- Skimmed Milk Powder: Low fat source of protein (keeping us fuller for longer) and calcium.

- Whey Protein Concentrate (15%): High quality, readily digested complete protein - this means it contains all of the essential amino acids (building blocks of protein) that the body can't make for growth and recovery.

- Xylitol: Natural sweetener (low GI and promotes healthy teeth too).

- Sultanas (6%) & Chopped Apple (3%): Antioxidant packed source of fibre, vitamins and minerals (tasty too!).

- Cinnamon Powder (<1%): For natural flavour (and cinnamon has also been shown to stabilise blood sugar levels).

The pots are also low in sodium (salt) and free from artificial flavours - sounds good to me! 
  

And what about the nutrition stats? Per pot they contain (flavour dependent).. ~290 calories (kcal), ~43g carbohydrate, ~20g protein, 3g fat and ~5g fibre.

There's two different types of Oomf! oats on offer.. the instant oats (just add hot water) - perfect for 'on the go', and the breakfast oats (add milk and heat up). You can check out the flavours on offer on their shop [click here] or in store [where to buy].

Oomf! sent me these samples just to try however I chose to blog about them.. I love to share healthy products that are not only innovative but good for you too (all opinions are 100% my own). If you're looking to increase your protein intake/muscle mass then these oats may well be worth investing in however remember that you will NOT increase your muscle mass by eating alone - it's training that does that (the hard part!).

I hope you've enjoyed this product review - if you're looking for more info about protein and healthy recipes using both protein powder and foods naturally high in protein then check out these links:

Chocolate Protein Brownies

 

Rhubarb & Banana Protein Loaf

 

Oat & Blueberry Protein Pancakes

 

Have a great weekend!

 

Nic x

Healthy Chocolate Protein Brownie Recipe

Healthy Chocolate Protein Brownie Recipe

Would you believe me if I told you that these gorgeous chocolate brownies are actually good for you?! These chocolate brownies are not only packed with protein, soluble fibre, antioxidants and vitamin A but they contain NO flour, butter or sugar either. They taste AMAZING and are very diet and weight loss friendly at only 100 calories a piece.

To make your own healthy brownies simply go to my YouTube channel [here] - more information is displayed in the description bar or click play below!

Let me know if you add any of the 'extra' ingredients and how your brownies turn out.. I can't wait to make some more!

 

Nic x

Kick ass Kale Smoothie

Kick ass Kale Smoothie

If you're after a nutritious post-workout smoothie recipe then look no further.. this recipe is packed with protein, vitamins and anti-oxidants. Drink within one hour of your work-out for maximum benefit and to enhance protein absorption. And if you want to know more about protein and muscle gain then check out my protein vlogs [click here]!

The lovely Lean Machine boys vlogged my 'Kick ass Kale' post-workout smoothie recipe and you can see it here... !

 

And here's how to make...

 

Ingredients (serves 1):

- 1 scoop of protein powder (vanilla, plain or strawberry flavour) - or you could use skimmed milk powder - 4.5 heaped tablespoons provides 20g of protein.

- ½ frozen banana

- 6 medium strawberries

- 1 cup (250ml) almond milk

- Hand full of Kale (green veg packed with vitamins!)

- Stevia/Truvia (100% natural sweetener to taste)

How to Make:

1) Add your protein powder, banana (chopped and frozen over night), strawberries and almond milk to the blender and whizz for a minute or so..

2) Then add your kale (shred in your hands first).. whizz until all of the kale is nicely blended..

3) Add stevia/Truvia to taste (e.g. 1 small sachet).. whizz again and enjoy your feel good post work out smoothie!

Nutrition Stats Per Shake: 238 kcal / 30g Carbs / 27g Protein

 

Nutritional Benefits:Packed with protein, vitamin A, C and K and antioxidants

 

I hope you have fun creating this smoothie - don't forget to subscribe to The Lean Machines and check out their creation of my Oaty Berry 'Get up & Go Smoothie' [click here].
 

Nic x

P.s You can also subscribe to my YouTube channel [here]

9bar - Product Review

9bar - Product Review

I love discovering new *healthy* products.. and I discovered this one quite by accident. I found the 9bars lurking in the 'free from' section of the supermarket (not a section I normally browse) and was immediately drawn to the 'mixed seed energy bars' topped with carob.. once tried I was hooked and looked up this 'new brand' to see what I could find.

My local supermarket only stocks the original & flax bars
so 9bar kindly sent me the full range to try!

9bars are made in Wales (UK) and are free from wheat, gluten, dairy, lactose, yeast and egg, making them ideal for those with food allergies or specific dietary requirements. They also contain no trans fats (bad, processed fat), artificial additives, preservatives or colours (always a good thing!). They get their name from the wonderful seeds and hemp which contain all 9 essential amino acids (the building blocks of protein which our bodies cannot make).

The bars are crammed with superfood nutritional goodness..

• Rich in omega 3 (essential for heart health)
• Low glycaemic index (releases energy slowly)
• High protein (8-11g protein per bar)
• Complete protein (the bars contain all 20 amino acids & the 9 essential amino acids)
• Good source of fibre (for digestive health & reducing cholesterol levels)

There are 6 different types of bar to choose from (as pictured above) with my favourite being the 'original' and the 'flax' bars. Flax seeds are a fantastic source of omega 3 (for heart health) and help to contribute to a healthy digestive system. Most of the bars are topped with carob, which is basically like a healthier version of cocoa - it's caffeine free and is naturally sweeter which means that it needs less sugar added to it to make it taste good!

 

 

These bars really are crammed with so many nutrients and although they are slightly higher in calories than the standard between meal 'snack bars' (they're around 270 calories a bar), they're a great source a protein and in my opinion great for more active people (they are a perfect pre or post work out boost) or for those who choose to eat 'little and often' - if you are trying to lose weight then my advice would be to incorporate these within your daily calorie allowance (phone apps such as My Fitness Pal can calorie count for you - vlog/blog review to come on that!). They could even be a nutritious 'breakfast on the go' for busier mornings.

 

You can visit 9bar's website [here].

 

I hope you've enjoyed this (100% honest) product review, and if you would like to read more 'snack food' product reviews you can below:

 

Nakd Bars

 

Scrubbys Vegetable Crisps

 

Dorset Cereals - in the 'benefits of breakfast'

 

Popchips

 

Graze Box

 

And to make your very own snack bars check out these lovely recipes:

 

Weetabix Snack bars

 

Protein Loaf

 

Oat & Date Slice

 

 

Look out for my next YouTube video 'how to choose a healthy snack bar' - you can subscribe to my channel [here] - thank you!

 

Nic x 

All About Protein!

All About Protein!

There is a lot of hype around protein.. but should you believe it all? How much protein do you really need? And are protein shakes essential for muscle gain?

 

In my two-part protein videos I break down the hype around protein to help YOU understand the facts. I tell you how to work out if you’re having enough protein, as well as the top protein food sources and the truth about protein shakes – including when to take them and what to mix them with for optimum results. So, before you spend any money in one of the fitness industries most profitable markets, know the FACTS!

You can subscribe to my You Tube channel by clicking [here]
 

 

Part 1
 

 

Part 2

 

 

 Please give it a 'thumbs' up and comment on the videos if you like them!

If you have any more Vlog topic suggestions please leave them in a comment below or email me!

Thank you for watching :)

Nic x

Meat Free Mondays

Meat Free Mondays

You may, or may not have heard of 'Meat Free Mondays' or 'Meatless Mondays'. Meat Free Mondays is a campaign fronted by the McCartneys and aims to encourage people to give up meat one day a week. I was recently interviewed by Sainsbury's Magazine on my thoughts on Meatless Mondays, or 'Semi-tarianism' as they like to call it, and I thought I'd share it with you all. To see my quotes in print you can pick up the new Sainsbury's magazine in stores this month (p.135).

Page 135.. Semi-tarianism

So what did they ask me? And what did I say? Read on to find out...


1) Why do you personally think meatless Mondays are such a good idea?

I love the idea of 'Meat-free Mondays' as it invites meat lovers to try something new and different, just once a week, with possibly pounds and lb's saved along the way! A tin of chickpeas can cost as little as 59p, meaning Jamie Oliver's 'Quick Chickpea and Spinach Curry' is not only relatively low in fat and high in soluble fibre, but cheap too.  

I personally recommend a mixture of lean meats, oily fish and meat-free dishes with 'cottage cheese and sweet potato salad’ and ‘walnut moussaka’ being very popular! - Mornflake have a great recipe video for walnut moussaka [click here] for the video link!

Vegetarian diets have been associated with lower risks of diseases such as heart disease, high blood pressure, type 2 diabetes, obesity and colon cancer. Vegetarian diets can also often be lower in saturated fat and higher in fibre than meat-filled diets, however care must be taken not to see 'cheese' as the only source of protein for those who exclude meat but not dairy within the diet. Cheese is both high in saturated fat and calories which could cause weight gain if eaten too frequently.

 

Page 135 of the October Sainsbury's Magazine...

2) If people want to go fully vegetarian, what are the nutritional issues they need to be careful of and how to you avoid them becoming issues?

The key to a nutritious vegetarian diet is to have a variety of different meat-free protein foods over the day to ensure that the body receives all of the essential amino acids it needs (the building blocks of protein) e.g. chickpeas, lentils, beans, soya, nuts, seeds and grains such as quinoa.

If individuals are looking to cut out meat altogether, then care should be taken to ensure adequate intake of iron, which is found in fortified breakfast cereals, wholemeal bread, green leafy vegetables, beans, lentils, nuts, sesame seeds and dried fruit. Vitamin C helps to absorb iron in the body which means that including vegetables or fruit with your meal is a good idea.

Stricter vegetarians who cut out dairy foods and eggs should also be mindful about their calcium as well as vitamin B12, B2 and D intake. Fortified soya milks and yoghurts, as well as tofu are good sources of calcium with  fortified breakfast cereals and yeast extract providing vitamins B12 and B2. Vitamin D can be created from sunlight however certain people may need supplements; you can speak to your GP about this if you are concerned.

 

 

Do you take part in meat-free Mondays? And if not, why not give it a go?!

 

Have a great week,

 

Nic x