1. Egg Whites,
- With just 17 calories per egg white and 0g of fat, these are the perfect addition to healthy bakes.
- They help to bind your ingredients without adding many calories yet help bakes to retain their cake like features.
2. Coconut Flour,
- Coconut flour is extraordinarily absorbent and very little coconut flour is needed to successfully produce a recipe.
- Naturally high in both fibre and protein, it helps your bakes to remain nutritious and DELICIOUS!
- I use it for pancakes, cakes, energy balls and protein bars, pizzas and as a binding ingredient in fritters!
- Avocados make just about anything better, from salads to veggie-packed salsas to smoothies.
- Blending in avocado to your brownies, energy balls or even porridge, adds moisture, a nice creamy texture and no weird flavours!
- Avocados are a nutrition powerhouse too; rich in monounsaturated fats which can lower the risk of heart disease and cholesterol levels.
- Find some delicious new ways to use avocado on the BBC Good Food Website!
4. Protein powders,
- Protein helps you build muscle, making look toned and boosting your metabolism which can help you slim down. The addition of protein can help you feel satiated for longer; essential to stop you snacking!
- They can be substituted gram for gram for flour in any recipe; so are an easy optional add in!
- With so many flavours, you can really mix up what you make! I use them for EVERYTHING sweet that I bake with! Check out my loaf cake recipes for examples!
- My favourite whey proteins are: The Organic Whey Protein Company unflavoured protein powder, Motion Nutrition Coconut Whey Protein,
- For vegans, my favourite whey protein alternatives are: MissFits Nutrition Vanilla Pea Protein, Vivolife UK raw cacao hemp protein powder and That Protein Brown Rice and Cacao Powder protein.
- You probably think I’m crazy for adding this in BUT they add SO much volume for so few calories, add lots of moisture and don’t have an overpowering taste!
- By blending or grating them in to your bakes, you can make a delicious moist bake, contribute to your five a day and use up leftover veg!
- I use courgette in oats (zoats), loaf cakes and even pancakes! Go crazy!
6. Natural sweeteners,
- All sugar is sugar, there is no way of getting around that! However, essential to making sure your healthy bake tastes naughty, these natural sweeteners are something that you cannot miss off of your shopping list!
- My favourites are coconut sugar, Natvia Natural Sweetener, Truvia, Date Syrup and Coconut nectar!
- Coconut Sugar: has a lovely caramel flavour, a low GI (keeping you full for longer) and contains iron, zinc, and calcium, which can have many health benefits, including stronger bones.
- Natvia and Truvia: As these are so sweet, you can use so little. They are also low calorie, natural (the ‘sugar’ is extracted from the leaf of the stevia plant) and don’t affect your blood sugar levels.
- Date Syrup: Dates are a good source of various vitamins and minerals so Date syrup thus contains the same! Dates themselves are an excellent energy booster with the right type of sugar our body needs. Simply, use it in your teas or anything else that you would use maple syrup or agave!
I hope this has been helpful!
I love chocolate.
I love peanut butter.
I love loaf cakes.
What do you get when you combine all of the above? Hannah heaven! So, here is this delicious recipe for you!
For the loaf:
- 25g of Sukrin Gold,
- 50g of Muscle Mousse Peanut Choc Caramel flavour (I got mine from Musclefood),
- 50g of MissFits Nutrition Pea Protein (Use the code Hannaheats20 for 20% off),
- 2 tablespoons of cacao powder (I used Myvitamins),
- 100g of flour (I used Buckwheat; any would work),
- 200g of liquid egg whites,
- 40g of Cacao super bites (Good 4 U Nutrition),
- 200ml of For Goodness shakes original flavour.
For the icing:
- Grease and line a loaf tin and turn your oven on to 160C,
- Mix together all of the loaf ingredients until well combined and then pour them in to your prepared tin.
- Pop the loaf in the oven and bake for 30 minutes.
- Take the loaf out of the oven and then the tin and leave to cool on a cooling rack.
- Once the cake has cooled, simply mix together all of the icing ingredients and then spread on top of your cake!
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It’s getting close to Christmas and for me that means a certain few flavours become prominent in my diet; the combination of white chocolate and cranberries, being one of them! Having chocolate and orange in a healthy way is often thought to be unachievable, but with this delicious loaf cake recipe, I feel that I have overcome this!
Preparation time 10 minutes
Cooking time 50 minutes
- Line a loaf tin with greaseproof paper and pre heat your oven to 150C,
- Mix together all of the ingredients and leave to rest for 5 minutes.
- Using a tablespoon, spoon the mixture into the baking tin and then press down to the top to make a nice flat loaf!
- Now, pop the tin in to the oven for around 50 minutes or until golden!
- Once out of the oven, leave to cool in the tin.
- To make the icing; simply mix the icing sugar with the yogurt until well combined. Now spread this on top of the loaf before sprinkling over the dried fruit and seeds.
- Slice and ENJOY!
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If you’ve followed me for a while, you’ll know that I LOVE pancakes.. especially a big stack on a Saturday (stackurday)! So, I just had to share my staple recipe with you all!
You will need:
- 50g of egg whites,
- 50ml of liquid (I vary between fruit juice, coconut water, dairy and non-dairy milks etc),
- 1 teaspoon of sweetener (I use natvia or truvia, you could use any that you fancy),
- 1/2 a teaspoon of baking powder,
- 15g of protein powder (any flavour and type of choice),
- 10g of casein protein (I use Neat Nutrition as it is THE best),
- 25g of flour (remember that coconut and almond flour are more absorbant so will require more liquid).
- Optional add ins; superfoods (maca powder, beetroot powder, matcha powder), chocolate chips or cacao nibs, raisins or other dried fruit, granola and obviously cacao powder!
- Toppings; go crazy! I love chocolate sauces (cacao powder, yogurt and sweetener mixed together), peanut butter, caramel, Musclefood sugar free syrups or just a simple layer of yogurt!
- In a bowl whisk together your egg whites and liquid until the mixture has doubled in size and is nice and fluffy!
- Whisk in to the egg whites, the sweetener and baking powder.
- Now add in the rest of the ingredients, continuing to whisk until they are well combined.
- Leave the mix to rest for 5 minutes.
- Now grease your frying pan and heat the pan on a medium heat.
- Drop a tablespoons worth of mix in to the pan; cook on one side for three minutes and then flip and cook on the other for around 2 minutes!
- Keep doing this until you have a mighty stack!
- Now go toppings crazy and ENJOYYYY!
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We all love Christmas (well, most people do) and food is one of the most important parts! To me, the sweet scent of oranges, and a cheeky chocolate, are two of the main foodie features of my Christmas menu, so I just had to combine the two!
Preparation time: 15minutes
Cooking time: 40 minutes
– 1 slice of gluten free sourdough loaf made in to breadcrumbs,
– 20g of natural sweetener ( I used Truvia),
– 100g of egg whites,
– 2 tablespoons of cocao powder,
– 1/2 a scoop of unflavoured casein protein (I used neat nutrition),
– 25g of unflavoured whey protein (I used The Organic Protein company),
– 50g of gluten free flour,
– 1/2 a teaspoon of baking powder,
– 100ml of orange juice,
– 100g of dried mixed fruit,
For the topping:
– 100g of chocolate
- Grease and line an oven proof bowl,
- Preheat the oven to 150c,
- This is really easy to make; simply, combine all of the dry ingredients and then add in the wet ingredients!
- Mix until well combined,
- Pour in to the prepared bowl and bake for 50minutes!
- Take out of the oven and leave to cool in the bowl!
- Take the cake out of the bowl, melt the chocolate and pour over the top!
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This recipe is a delicious low carb, high protein take on a Christmas favourite; a highly addictive recipe that you can eat for breakfast, a snack or as a tasty pudding!
Preparation time 10 minutes
Cooking time 30 minutes
For the topping:
- Line and grease a loaf tin and preheat your oven to 160C,
- Mix together all of the cake ingredients; making sure to mix them well!
- Pour the mix in to the tin and pop in to the oven for 30 minutes,
- Take the cake out of the oven and out of the tin before placing on a cooling rack until it has cooled completely.
- Now to make the icing; simply mix all of the iing ingredients together and spread over the loaf! I’ve then sprinkled granola on top!
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This delicious take on a festive favourite is so easy to make and requires only 6 staple ingredients! As you have many optional add ins, you really can make this recipe your own!
Preparation time: 15 minutes
Cooking time: 2 hours chilling time
- 3 tablespoons tahini (I used Meridian)
- 3 tablespoons almond butter (I used Meridian)
- 4 tablespoons maple syrup or molasses (for a richer flavour! I used Meridian)
- 2 tablespoons coconut oil (I used Lucy Bee)
- 1 teaspoon vanilla extract (OR a dash of your favourite booze – brandy or rum would work amazingly!)
- 1 teaspoon mixed spice
Add ins: Feel free to use whatever dried fruits, nuts and seeds you wish (about 6 tablespoons in total)
- Chopped cooked chestnut (Merchant Gourmet are great)
- Dried cranberries
- Mixed dried fruit
- Seeds (I used Apple & Cinnamon Good4U snacks)
- Chopped dried apple (Nim’s Fruit Crisps are ideal)
To decorate: Pumpkin seeds, bee pollen and dried cranberries
- Place the tahini, almond butter, maple syrup/molasses and coconut oil in a small pan and heat gently to melt.
- Remove from the heat and stir in the vanilla and mixed spice.
- Now stir in your chosen add ins and mix to coat.
- Spoon into a small lined tupperware box or silicone mold (one large one or individual) and smooth out evenly.
- Place in the freezer for at least 2 hours to firm.
- When you’re ready to serve, simply pop out of the freezer and slice up into chunks. Top with extras if you wish – now enjoy straight away!
- Keep any remaining fudge in the freezer for at least 2 weeks.
You can follow Pamella’s recipes on her blog, facebook, twitter and instagram; her recipes are amazing and very inspiring!
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Bodybuilding? A bro sport exclusively for the biggest guy in the gym or a diverse sport for dedicated men and women?
I obviously agree with the latter as a female bodybuilder competing in the bike fitness category. In this blog I’m going to outline what Bodybuilding is, what competing involves and how a bodybuilder approaches nutrition.
What is Bodybuilding?
Bodybuilding is the use of resistance training to develop and grow your muscles. There are varying levels of muscle required for different categories, the three female categories are
- Bikini Fitness
- Body Fitness
They are each marked according to different criteria regarding muscle size, muscle shape, definition, leanness, symmetry and stage presence. On stage you are required to perform a posing routine to show off your physique in the best possible way (This is by far the hardest part I think… Posing hurts)
Everyones ‘prep’ is different some people diet for 20 weeks, some people just 8. It all depends on how much weight/fat mass you need to loose. Generally during the diet people will often eat fairly frequently 5-6 meals ensuring a protein feed in each meal so they are continually fuelling their muscles. Food is based on complex carbohydrates, lean proteins, vegetables and healthy fats (Just as any healthy diet should be) Some people carb cycle, some people have ‘high’ and ‘low’ days but essentially you have to be in a calorie deficit. Refeed meals can be implemented to spike certain hormone levels and also to maintain adherence to the diet. But I believe that in those dieting weeks the occasional treat can still be incorporated, the closer you get and the lower your calories the less this can happen though.
You’ve probably heard of al sorts of crazy things about this week in particular. The 7 days before your competition are important for getting your muscles full so they appear better on stage and also ensure you look ‘shredded’ and the abs are popping as they say. This week tends to be more bland food with Chicken, White Fish, green beans and rice firmly on the menu. Show day gets as exciting as rice cakes and peanut butter though and we all love peanut butter !
In the offseason a certain amount of fat mass needs to be restored to put your body into a healthier state. Some people incase their calories slowly and some people quickly go back to their maintenance and gradually into a surplus. In the offseason the aim is to be in a calorie surplus where you can build muscle. I follow the 80/20 rule where 80% of my food comes from whole food ingredients and 20% comes from more processed slightly more delicious foods. I bake my own versions of classic desserts like doughnuts, brownies and cakes and this helps keep my sweet tooth satisfied.
Overall in the run up to a competition yes your diet does need to be on point, it requires dedication ,time and planning. The offseason allows you to live a more balanced healthy lifestyle that is balanced and more sustainable, Bodybuilding is not 12 months of Chicken and broccoli being hungry and depriving yourself.
Bodybuilding is not for everyone and i understand that, we all have our own interests, our own sports and our own ways of being active. I hope this has given you an insight into the bodybuilding world to see what it is and what goes on off stage.
Leisha is a health and fitness blogger who creates lots of healthy recipes. Leisha is studying sport science at university and shares her knowledge to dispel nutrition myths. Having recently competed in bikini fitness, and also studying to be a PT Leisha has lots of different aspects to her fitness journey. To see more from Leisha, visit her blog
It wouldn’t be Christmas without a mince pie or two. But as with so many festive treats, mince pies come with a nasty nutritional profile, not any more! These little Christmas desserts are not only delicious but nutritiously balanced. Made with mostly dried fruit and buckwheat flour. This is a recipe you wont want to miss this Christmas! Vegan Mince Pies.
Preparation time 30 minutes
Cooking time 20 minutes
- 200g of buckwheat or spelt flour
- 100g of coconut oil
- 5tbsp. of honey
- ½tsp. of cinnamon
- ¼tsp. of ginger
- Pinch of pink Himalayan rock salt.
- For the filling:
- 120g of raisins or mixed dried berries
- 3 medjool dates
- ½ an orange, juice & zest
- 1tsp. of coconut oil
- 1tsp. of cinnamon
- ½tsp. of ginger
- A few grates of nutmeg
- Enough water to cover contents of saucepan
- 1tsp. of lucuma, maca or baobab powder (optional)
- Start by making the cases. Add the Flour, spices, honey, salt & melted coconut oil to your food processor and blitz until the mixture starts to come together.
- Remove from the food processor scraping all the contents into a freezer/sandwich bag.
- Pop this into the freezer for 30 minutes.
- Now lets make the lovely winter spiced fruit filling.
- Add your dried fruit, coconut oil, spices and superfood powder (if using) to a small saucepan. Chop your dates into small chunks and add to the pan.
- Grate and juice your orange then add to the saucepan, along with enough water to just cover the contents of the pan.
- Turn the hob on to a medium heat and cover. Leave to simmer until all the water has been absorbed and evaporated (usually 15-20 minutes depending on how much water was added). When the mince meat is done remove from the hob.
- Remove your pastry from the freezer and pop back into the food processor. The freezing process will make our mince pie pastry wonderfully light and crumbly.
- Blitz for just a few seconds then remove and using your hands, roll the pastry into a ball.
- Lightly cover your work surface and rolling pin in flour and roll out your pastry until it is roughly 4mm thick or half the width of your index finger.
- Using a pastry cutter, cut the pastry into disks and add to a greased cupcake baking tray.
- Collect the unused pastry and roll out to make your heart shaped toppings.
- Fill the cases with your mince meat, cover with your pastry topping and pop into the oven at 180 degrees Celsius for 20 minutes or until golden.
To serve, I suggest dusting with a sprinkle of cinnamon from a height. You guys can feel free to top with cream or ice cream if you wish but I will reframe from such indulgences. If you would like a healthier alternative add 1/2 a can of coconut cream to a bowl with a touch of vanilla essence and beat using an electric whisk. The result is a wonderfully light cream perfect to top your freshly baked mince pies.
Happy eating and I hope you all have a fantastic Christmas. Jon
Visit Jons blog or instagram account for more delicious recipes.
Today, I want to tell you about a product that I have recently received, and why you should most definitely head out to buy them too! Well, hands up if you like to snack? If you don’t, I most definitely snack for you! But, if you are like me, then you will LOVE these delicious Boostballs. The perfect on the go snack, that you can keep in your handbag or desk draw, these balls are ideal for busy, working people.
- With each ball averaging at around 26% protein, they are the perfect, filling on the go snack.
- Each ball contains only SEVEN ingredients; free from gluten, wheat, soy and refined sugar.
- With dates and whey protein making up the highest percentage of ingredients, in each ball, you know that you going to remain full until lunch time!
- There are four flavours (and, yes, I’ve tried all four): Raw Chocolate Brownie, Coconut Fudge Cake, Peanut Butter Cookie Dough and Chocolate Orange Mud Cake.
- All of the balls taste exactly as you imagine them to from their descriptions; they’re not too dense, just nice and chewy with no horrible aftertaste!
- They have a REAAAAAALLLLLY nice gooey texture when you pop them on top of warm oats and leave them to melt slightly; I did this with the Chocolate Orange ball in a bowl of Chocolate Orange flavoured oats and was almost left crying when I was done!
In my personal opinion, these balls are some of the best on the go snacks that you will find; do go check out their instagram @boostballs to find out more!
And, the recipe!
Coconut, Cranberry and Orange Overnight oats
- 30g of oats,
- 50ml of orange flavoured water (I used Rejuvenation),
- 50ml of Coconut water (I used Drink Coco Pro),
- 15g of unflavoured protein powder (I used The Organic Whey Company),
- 50g of plain yogurt (I used The Collective Straight up),
- 80g of cranberries,
- 15g of chia seeds,
- 1 tsp of Maca Powder (optional),
- Chocolate Orange Mudcake Boost Balls
- Combine Half of the cranberries with all of the ingredients except for the Boostballs and leave to soak over night,
- In the morning, give your oats a little mix,
- In a microwavable bowl, mix together your remaining cranberries with a little water and microwave until they have become soft.
- Pour the cranberry sauce on top of your oats and pop a boost ball in the middle!