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

Slow Cooker Beef & Vegetable Recipe

Slow Cooker Beef & Vegetable Recipe

The other week I finally took the plunge and got my hands on a slow cooker.. I'd heard great things about slow cookers and was drawn in by the promise of healthy, easy and hearty meals (in just one pot!). The recipe that I have for you today was inspired by one that I saw on a YouTube video. The end result was delicious and as such I cannot recommend slow cookers enough. Today's recipe uses beef.. beef is not only a great source of protein but is rich in iron (needed for oxygen to be transported around the body - a lack of energy can be a sign of iron deficiency), zinc (for your immune system) and B vitamins (to maintain a variety of healthy bodily functions).

 

Here are the ingredients that I used..

 

700g beef (I used diced casserole beef and removed any visible fat)

1/3 cup flour (enough to coat the meat with a thin layer)

2 tablespoons vegetable oil

2 large spring onions

5 carrots

4 large mushrooms

1 tsp garlic granules

1/3 cup (80ml) tomato puree

1 tin chopped tomatoes

1/2 cup (125 ml) red wine

2 tablespoons of thyme

Salt & pepper to season

And here's what to do..

 

1) Coat the beef pieces in the flour, shaking off any excess and pop the meat into your slow cooker over your hob or frying pan if you have a conduction hob like me with the oil - lightly fry the beef pieces until brown all over and put to one side
2) Add your chopped veg to the pan and fry until softened
3) Add the tomatoes, tomato puree, red wine, garlic and thyme and cook for 3-4 mins until softened
4) Add the beef back in to the pan and mix well
5) Add your beef mix to your slow cooker and cook for 3-4 hours on high, 4-6 hours on medium or 6-8 hours low.. then season with salt and pepper.

This recipe served 4 hungry mouths and I served it with a side of basmati (low GI) rice.. additional spinach and crusty bread is optional :)

What are your favourite healthy slow cooker recipes?!

 

Happy Cooking!

 

Nic x

*This blog post had been kindly sponsored by XLS Medical.

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

Aphrodisiac Valentines Day Menu Healthy Recipes & Giveaway!

Aphrodisiac Valentines Day Menu Healthy Recipes & Giveaway!

With Valentine's Day just around the corner I wanted to share with you my super sensual Valentine's Day menu and recipes that will guarantee to impress any girlfriend, boyfriend, husband or wife! Each meal contains an abundance of aphrodisiac foods to get you in the mood - from suggestive colours and shapes to foods that cause physical reactions inside the body!

I also have a love-themed giveaway for you curtsy of an amazing gift company called Just Mustard.. just click the link below to watch my Valentine's Day Menu Video, subscribe and comment to enter! - The giveaway will close Tuesday 12th Feb .. good luck!

 

[To Enter the Giveaway - Click Here]

  

 

Breakfast: Wholegrain toast topped with tomato puree & a heart-shaped boiled egg

Lunch: Serve an avocado & rocket salad topped with pine-nuts (goes great in a sandwich too!)

 

 

Snacks: A banana!

Evening Meal: Honey & ginger chicken with asparagus (serve with basmati rice)

Dessert: Pineapple & strawberries covered with dark chocolate!

To make the ginger & honey glazed chicken...

 

You will need..

 

4 chicken breasts

2 tbsp honey

2 tbsp Dijon or wholegrain mustard

4 tbsp water

2 tsp ground ginger

2 garlic cloves (or 2 tsp of ground ginger)

Black Pepper (to taste)

 

And here's what to do..

 

1) Pan fry the chicken breasts to give colour all over

2) Mix together the dressing ingredients and add to the chicken

3) Mix well and cook for 20-30 mins over a medium heat until the chicken is cooked

 

To make the chocolate covered fruits..

 

You will need..

 

100g dark chocolate

A small punnet of strawberries

A small can of pineapple rings

 

And here's what to do..

 

1) Break the chocolate into chunks and melt in the microwave for a few mins

2) Dip the strawberries into the chocolate and twirl to let the excess chocolate drip off

3) Drain the pineapple rings and dip half of them into the chocolate as above

4) Place the fruits onto a foil covered tray or plate

5) Chill in the fridge for at least 30 mins

Have a great week.everyone.. and Happy Valentine's!

 

Nic x

 

P.S And here's a picture of the prizes up for grabs... click here for the Just Mustard website!

 

Chia Chocolate Pudding - 100% Healthy!!

Chia Chocolate Pudding - 100% Healthy!!

I first blogged about the amazing chia seed in my 'over night oats' blog post for deskfest (breakfast at your desk).. and had some left over to experiment with.. this led me to making this delicious dessert. It was a twitter follower who first told me about this recipe and as soon as I saw the words 'chocolate' and 'pudding' I couldn't wait to get started!

This chocolate pudding is packed with 100% healthy ingredients and is super quick and simple to make. If you want to make your own Chia Chocolate Pudding then here is what you will need (serves 2-3):



300ml of almond milk (rice milk also works)
45-50g chia seeds
2 tbsp cocoa (swap for tsp if this is too rich for you)
1-2 tbsp honey, agave nectar or sweet freedom (again swap for tsp desired)

Optional Extra - an extra 1 tbsp of hot chocolate powder

And here is what to do...

1) Mix all of the above ingredients together in a bowl and keep mixing until all of the cocoa is dissolved..

2) Chill for at least 30 mins (this pudding below was actually left for 3 hours!)

3) Serve in a wine glass or a short glass and enjoy!
- if you prefer an even more chocolatey dessert than add an extra tbsp of hot chocolate powder.. delicious!!

 

Per serving (if this recipe provides 2 servings) this pudding provides just 160 calories and is packed with healthy fats and protein (5g).

 

Do let me know if you make this recipe either on my blog, facebook or twitter!

 

Have a great weekend (I'm filming a Valentine's video & giveaway so look out for it on my YouTube channel!)

 

Nic x

Baked Almond Apple Rings with Cameo Apples

Baked Almond Apple Rings with Cameo Apples

Following on from my bircher muesli recipe with Cameo Apples last week, today I bring you another super easy recipe that is perfect for dessert. It's is the perfect amount of sweetness with savoury and has no added sugar. I first saw this recipe on an amazing blog run by Gina and couldn't wait to re-make it!

Eating apples are perfect for dessert as they are naturally sweet .. this means that there's no need to add any extra sugar (low GI agave nectar drizzled on top is purely optional!!). Apples also take on the most beautiful and soft texture once baked - I promise you you will love this recipe!

So, to make these delicious Baked Almond Apple Rings all you will need is:

1 large apple - cored and then sliced into rings (about 1-1.5cm width)

2 tablespoons of melted coconut oil (heat in the microwave for a minute or so)

1/2 cup (50g) of ground almonds

1/2 teaspoon of cinnamon

1/2 a teaspoon of nutmeg

And here's what to do..

1) Pre-heat your oven to 190 degrees C (375 degrees F)
2) Mix together the ground almonds with the cinnamon and nutmeg
3) Dip your apple chunks (on both sides) in to the melted coconut oil ..

4) .. And then roll both sides in the almond mix

5) Place all apples on a wire rack over a baking tray covered with foil

6) Bake for 5-7 mins, flip the apples and bake for another 5-7 mins
7) Turn your oven up to the highest temperature it goes to and bake for a further 3-5 minutes with the door open (until your apples are nice and soft!)

I served my apple with Greek yoghurt and extra cinnamon.. ice-cream and agave nectar would also be delicious!!

 

This recipe serves 2 and serving is ~180 kcal.

 

Happy apple baking!

 

Nic x

Amy Ruth's Gluten Free Baking Mix - Pancakes & Muffins

Amy Ruth's Gluten Free Baking Mix - Pancakes & Muffins

I've never used a baking mix before (well, before this baking episode anyway!), but I will definitely be using one again. If you don't already know, baking mixes make baking easy - they consist of the 'dry ingredients' of a recipe all perfectly measured and mixed meaning all you have to do is add the wet ingredients, such as egg or milk to make deliciously baked goods. Introducing Amy Ruth's Gluten Free Baking Mix. If you follow a gluten-free diet (whether it be due to coeliac disease or gluten-sensitivity) then this mix could be invaluable to you! I don't personally exclude gluten from the diet however being a dietitian I often work with clients who do and I know about the difficulties in producing gluten-free products with the perfect taste and texture.

Amy Ruth has been baking for the past 15 years and has perfected her gluten-free baking mix with the help of her young son.. you can read more about her fabulous story on her website [click here]. Her baking mix consists of 100% healthy ingredients (no nasties!) and they include quinoa, tell, brown rice, flax and chia.

Amy Ruth's Baking Mix is.. gluten free, dairy free, sugar free, nut free, made from healthy ancient grains: quinoa, teff and brown rice, made from flax and chia seed, a great source of omega 3s, made with over 70% whole grains and seeds.

There are lots of gluten free recipes on Amy's website [click here] and I especially enjoyed two of them.. the pancakes and blueberry muffins... scroll down if you want to see how to make these delicious goodies!

First up, BLUEBERRY HEAVEN MUFFIN OR LOAF .. and here's what you'll need:


1.5 cups (200g) of Amy Ruth’s flour blend
1/2 cup (125ml) of plain yogurt
2 eggs
1/3 cup (80ml) of oil - I used vegetable oil
1/3 cup (80ml) of maple syrup or agave (I used honey!)
1/2 cup (125ml) of apple or pear puree (I used baby fruit puree!)
1 teaspoon of vanilla extract
a large handful of blueberries
(makes 10-12 muffins)

And here's what to do..

1) Pre-heat your oven to 180 degrees C

2) Beat the wet ingredients into the dry ingredients

3) Fold in the blueberries

 

4) Bake in the oven in muffin cases for 20-25 minutes (I decided to test out my new silicone muffin trays too - which worked a treat!) - you may need to extend this cooking time if baking in a loaf tin - just make sure a toothpick comes out clean!

 

5) Enjoy!!

 

Second up are GLUTEN-FREE PANCAKES..

These pancakes taste super delicious with Greek yoghurt and banana as well as Nutella (the perfect sweet treat!!)

 

To make these delicious pancakes you will need..

90g of Amy Ruth's Flour Blend

240 ml of milk (any will do!)

1 egg

A pinch of cinnamon and/or 1/4 tsp of vanilla essence

 

And all you have to do is..

 

1) Mix/Whisk the above ingredients together in a bowl

2) Heat some oil (I used coconut oil) in a pan and pour in some of the mixture.. fry the pancakes for a few minutes until cooked and then flip and cook on the other side for another few minutes (these beauties don't take long to make!)

3) Serve!

 

Happy gluten-free baking everyone!!

 

Nic x

Bircher Muesli Recipe & Cameo Apples Review!

Bircher Muesli Recipe & Cameo Apples Review!

I love apples - and I must believe in the saying 'an apple a day keeps the doctor away' because I do eat at least one every day. Apples make the perfect mid-meal snack and as I'm going to show you over the next week.. they also make the perfect ingredient in your meals too!

The other day a basket full of British Cameo Apples arrived at my door.. I'd never heard of Cameo before but apparently they are a cross between a Golden Delicious and Red Delicious - sounds good to me! British Cameo apples have higher levels of antioxidants than many other apples found on British supermarkets shelves - which means added protection against harmful illnesses such as cancer and heart disease.

 In case I still haven't swayed you into trying a new variety of apple (other than saying the fact that they taste absolutely delicious, juicy and perfectly sweet) .. then read these fabulous facts:

A Cameo apple contains around 80 calories and counts as one of your 5 a day 

Cameo apples are a natural source of vitamin C and antioxidants

Cameo apples are rich in fibre, filling you up and can help aid weight loss

 

Because of its high antioxidant content, snacking on a Cameo is one of the easiest and best ways to boost your immune system 

Eaten after sport/training, an apple and its 85% water content rehydrate your body and helps facilitate the elimination of toxins

 

Work well as both an eating apple and in baking (in both sweet and savoury recipes!)

Excuse the random picture of apple with peanut butter (my current new addiction) .. today I have a gorgeous recipe that can be enjoyed for breakfast, as an after work-out snack or for supper.. it's delicious and really easy to make too!

Today I bring you.. bircher muesli (with extra apple - optional!).

If you want to make your own bircher muesli then here's what you'll need.. (this recipe serves 1 person)..

1 large apple - 1/2 of which needs to be grated and 1/2 thinly sliced (latter optional)

3 chopped apricots

1/2 cup (40g) of oats

2/3 cup (~160 ml) of milk - I use skimmed, soya or almond milk

1/4 teaspoon of ginger

Honey/extra fresh fruit (optional) - to use in the morning

 

And here's what to do..
 

 

1) Mix the grated apple in a bowl with the ginger, oats, apricots and milk

2) Cover and leave in the fridge over-night

3) The next day simply top with a dollop of Greek yoghurt and banana OR....
 

 
 

4) Spoon the bircher muesli into a cup followed by a drizzle of honey and a slice of apple.. then repeat until you have a beautiful glass filled with delicious goodness!!

British Cameo apples have just made their appearance in supermarkets for the first time this season.  These delicious, red apples, grown in Kent can be enjoyed now through to April. Apple experts estimate that the Cameo will stay fresh in a fruit bowl for up to seven days and in a fridge for up to two weeks. And in case you are wondering.. they are now available in Tesco, Sainsbury’s, Morrisons, Booths, Budgens and the Co-op.

 

For recipe inspiration and all the facts about these delicious apples visit www.cameoapple.co.uk or follow them on twitter @CameoAppleuk.

 

I hope you enjoyed this recipe and product review - I'll be baking with these delicious apples over the weekend so look out for a super recipe that's just perfect for dessert next week!

 

Nic x