February Favourites.

Who else is in agreement that February went so (too) fast? But, before March rolls around, I thought I’d go over some of my favourite products I’ve been eating and using this month.

Food:

Ripped Kit; I love these boxes as they open your eyes to the best of the massive range of protein bars on the market. Every month you get a delivery of the newest and most delicious protein based snacks to help keep you on track to reach personal fitness targets.

This month, the box contained the new grenade bar; one that I have been dying to try and it didn’t disappoint. It has also opened my eyes to other protein bar options on the market; I particularly like the Fulfil bars and, in last months box, the battle-oats bar which was a great, quick breakfast on the go!

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Two Chicks products; chirps and egg whites: I love this brand (and the lovely lady behind it).  The egg whites are just so handy; 17 calories and 0 grams of fat per serving and SO versatile. I use them in my baking, breakfasts, to make egg fried rice, pad thai, mug cakes.. the options are endless (See below)! And the chirps? Well, they are a great, low carb, high protein, delicious snack to have on the go. My favourite flavour is the sea salt and cracked black pepper but they are all super tasty!

That Protein: are an organic protein company who produce THE tastiest protein. Thatprotein create protein that is made from premium organic plant protein powders and superfoods combined in to one product. The protein is natural, organic, cold pressed and pure and never processed by heat over 40 degrees. Alongside this it is ALSO dairy free with no added sugars, non GMO, no sweeteners AND free from anything artificial; literally no negatives about it.

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Having been lucky enough to receive a lovely, surprise package of their Chirpy Chirpy Choca Mocha Super Protein, I didn’t hesitate in trying it out. The Chirpy Chirpy Choca Mocha Super Protein is:

  • Made from brown rice protein; a complete plant protein that helps support healthy muscles, skin, hair and nails.

  • Made from Raw Cacao; a top source of antioxidants and packed full of iron and magnesium.

  • Contains caffeine to wake you up in the morning or pre-workout.

So, after all that, I have also developed a simple, delicious and nutritious breakfast/snack/pudding for you as a Choca Mocha Protein Mugcake.

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Recipe:

  • 25g of Chirpy Choca Mocha Protein Powder,

  • 50g of Two Chicks Products egg whites,

  • 1 tablespoon of Nurtriseed UK cacao powder,

  • Optional teaspoon of Maca Powder,

  • 1 teaspoon of baking powder,

  • Enough water to make a batter like consistency,

Simply grease a mug or small bowl with coconut oil, put in all the dry ingredients, add in the egg whites and mix it together and then slowly add in water until you have a batter like consistency.

Pop cling film over the top and microwave for 30 second sessions until it is bouncy/ firm on top!

Then top with whatever you desire.

Optional extras to mix in the batter are endless.  I’ve tried:

  • Cacao nibs,

  • Nut butter (make the mixture, drop in a teaspoon of nut butter and then microwave),

  • Dried nuts and fruit,

  • Berries (do the same as with the nut butter)

Fit Kitchen: Don’t get me wrong, I love meal prep- I find it so therapeutic- but sometimes you just don’t have the time. And, this month has gone that way; work has been crazy and available time has been minimal.  Therefore, these delicious, protein packed, low calorie meals have come in so handy; keeping me full until snack time and the hunger pangs at bay. My personal favourite is the Pad Thai Chicken with zesty sauce; only 288 calories, all natural ingredients, 3 of your 5 a day and most importantly DELICIOUS.

Fitness:

My Fitbit Blaze; I loveeeee my blaze and have @whenharrymetsalad to thank for having one! It tracks my steps (making sure that I am active throughout the whole day, not just at the gym), my running routes (this means that I can make sure I am progressing run by run, week by week, in order to meet my pace goals), my weight training sessions (making sure I keep my heart rate up at all points; not just when I’m warming up) and most importantly tells me how many calories I’ve burned (I’m currently cutting, so this helps me to stay in a slight calorie deficit).

Lifestyle:

Sunday walks with those who matter the most; this might sound such a silly one, but taking the time to spend quality time with those you often take for granted is a must in life. My Mum, sister and I have been making sure that we go on long, country walks on a Sunday to forget our worries and just let the world go by.

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Grab your wellies and get out in to the countryside!

Hannah x

The importance of meal prep.

I am a big supporter of meal prep. You don’t have to be a body builder, or even a gym goer, to partake, and it saves so much time in the week when you’re busy and making meals for the next day is the last thing you want to do! I know it seems like a gargantuan task, but it’s importance in achieving your goals (however big or small) really can’t be underestimated. Knowing what to eat, how much to eat, when to eat and then preparing your meals is one of important aspects of achieving a healthy, balanced diet.

The key to getting it right is finding a few staples that are quick and easy to prepare yet packed full of healthy fats, protein and carbohydrates. I have a few staple foods (chicken, vegetables, oats and protein powder) that can be used in many, more adventurous ways that don’t allow me to get bored of my midday meals!

Why meal prep?

  1. Save money; buy going on just one food shop, with a list, per week you are not going to be tempted by things that are on offer that you don’t reallllly want!
  2. Save time; cook all your meals in one fowl swoop and that’s it, you’re done!
  3. Keep your meals clean and nutritious so that you stay on track with ease.
  4. Save mid-week stress; you can just come home and relax!

How do I meal prep?

For this, you simply have to make meals in bulk!

  1. The simplest way, for lunch, is to double up your meal from the night before.
  2. Roast a tray of your favourite veg and then separate in to individual tupperware.
  3. Make a meal and freeze it in portions; curry is a great option for this!
  4. Roast multiple chicken breasts and refrigerate until you need them!

Meal prep ideas:

Breakfast:

  1. Overnight oats; there are so many options to find online! I like a simple mix of cinnamon, oats, vanilla protein, milk, berries and a sprinkle of granola!
  2. Pancakes/Waffles; a nice treat in the week! You make these in bulk and refrigerate or freeze and then just get out when you want them! Find my staple pancake recipe here! Instead of the lavish toppings, I serve with yogurt and fruit!
  3. Breakfast cookies and loaves; again, I make these on a Sunday to have on both Monday and Tuesday! So quick and simple to make! Head to the loaf cake section on my blog!

Lunch:

  1. Bro food; roasted chicken breast with steamed veg and spinach. Sometimes I add in a hard boiled egg for extra protein.
  2. Fritattas/egg muffins; mix together any eggs and veg that  you fancy, tip in to a muffin tin or baking tray, pour over whisked egg and oven cook until firm to touch!
  3. Chicken, quinoa and veg.
  4. For a vegan option; buddha bowls are great. A mix of roasted veg, lentils and hummus.

Snacks:

  1. Hard boil eggs,
  2. Make energy balls; I love these! Find my favourite recipes here.
  3. Carrot and cucumber sticks dipped in nut butter,
  4. Melon and nuts,
  5. Seeds,
  6. Chirps are great; they are packed full of protein and keep me full for a long time,
  7.  Paleo bakes; blondies, brownies, cookies etc.
  8.  Mug cakes; a mix of egg whites, protein powder, coconut flour, mashed banana and baking powder. Pop in the microwave for 1 and half minutes and then you’re sorted!

How do I know what to buy/prep?

Make a plan! I get out all my favourite cook books, decide what I want to eat that week, make a list and shop away!

 

I hope this has been of some help!

 

Hannah x

 

 

Raspberry and vanilla loaf.

This raspberry and vanilla loaf is delicious; I literally couldn’t stop going back for more. And, what’s even better, is that I came about this recipe purely by accident.

I love making quick loaves; they are so good for breakfast, snacks and pudding! The casein makes the texture really moist and the cake really bouncy! If you don’t have casein, or protein for that matter, just sub for more flour and add in vanilla essence!

Ingredients:

For the cake:

  • 60g of Vanilla whey protein,
  • 25g of Casein (I use Neat Nutrition),
  • 100g of raspberries,
  • 50g of sesame flour,
  • 20g of melted coconut oil,
  • 250ml of coconut water,
  • 50g of coconut flour (I used The Groovy Food Company),
  • 150g of egg whites (I used Two Chicks),
  • 1 teaspoon of sweetener (I used Natvia).

For the icing:

  • 100g of natural yogurt (I used The Collective),
  • 25g of Casein protein,
  • 1 tsp of beetroot powder,
  • Coconut, seeds and chocolate to decorate!

Method:

  1.  Line and grease a loaf tin and preheat your oven to 160C,
  2. Mix together all of the cake ingredients; making sure to mix them well!
  3. Pour the mix in to the tin and pop in to the oven for 30 minutes,
  4. Take the cake out of the oven and out of the tin before placing on a cooling rack until it has cooled completely.
  5. Now to make the icing; simply mix all of the iing ingredients together and spread over the loaf! I’ve then sprinkled over the toppings!
  6. ENJOY!

Blueberry Breakfast doughnuts…

I created this recipe for The Collective dairy using their delicious Straight up yogurt, as who’d have thought that doughnuts would make a healthy breakfast choice!  I made this quick and easy recipe for delicious on-the-go doughnuts, packed full of protein and carbohydrates that will keep you full until lunchtime.

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Serves 9
Ingredients:

  • 50g The Collective Straight Up
  • 100g spelt flour
  • ½  tsp. baking powder
  • 1 tsp. cinnamon
  • 100g applesauce
  • 1 medium egg
  • 40g coconut sugar
  • 50g dried fruit (Hannah’s used dried blueberries)

Method:

  1. Preheat your oven to 150C and grease your doughnut tin (if you don’t have a doughnut tin, muffin tins will work the same)
  2. Simply mix all of the ingredients together until they are well combined
  3. Put enough mixture in to each doughnut hole so that it levels off at the top of each ring
  4. The put your doughnuts in the oven for around 10 minutes or until they are springy to touch
  5. Pop the doughnuts out of their baking tin and then leave them to cool on a cooling rack.

Serve with more yogurt as a dip or eat plain straight out of the tin!

 

Enjoy!

 

xxx

 

Ness Fit Official.. my thoughts!

As I have said before, for me, wearing pretty, quality gym gear is essential and in my view, you can never EVER have enough gym wear; actually, the more, the better!! So, when these beautiful NessFit outfits came through the door, I was more than excited!

So, who are/what is NessFit?

Ness Fit are a new fitness apparel website based in breat Britain; they offer exciting, matching outfits that make you feel and look good!

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My initial thoughts:

  1. The leggings and bras look of great quality; the material is smooth and shiny.
  2. The colours on the chaos leggings and bra are bright but not too bright so look great! And, I LOVE the monochrome leggings.
  3. The packaging was lovely too; they were nicely wrapped in a bag each. A great initial thought that makes you think the product is of great quality.

The wear test:

  1. Can you squat in them? YES! The bottom doesn’t go see through! Big yay!
  2. Can you do a HIIT session in them? yessss; they don’t feel restrictive orrrr sweaty so they are ideal!
  3. They are also great for running on a treadmill as they are not too thick so your calves don’t sweaty (my biggest hate)!
  4. The bras are both supportive too; they kept everything in place as I worked out!

Design Detail:

The leggings and bra both have a lovely, simple design around the waist/chest that says workout on; this helps the outfit coordinate even more!

The seams are just on the inside of the leggings so, they’re not itchy!

The patterns are both really effective; bright and attractive but not in your face!

Value for money:

The leggings are priced at £30 and I think this is incredible value for money; they are so versatile, not just for a workout, so you will 100% get your money’s worth!

The bras will cost you £25; slightly more pricey, but they are supportive, so again, I think they’re worth spending the money on!

Verdict:

BUY THEM!!!

Hannah x

 

Nutty Chocolate Protein Balls (Guest recipe: @bitesbybecs)

Like many of us, I’m definitely not immune to the 3pm munchies. When work is flat out, my stress levels have crept up and, I get HANGRY… This is torturous… but, thankfully, @bitesbybecs sent me a recipe for a great chocolate alternative that can really help curb that desire for a naughty mid-afternoon snack.

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Enter the nutty chocolate protein ball – jam-packed full of hunger-abating good stuff and super easy to whip up.

Makes 6 protein balls.

Ingredients:

* 30g rolled oats

* 25g cashew nuts

* 25g almonds

* 25g hazelnuts

* 1 tbsp. coconut oil, melted

* 30g raisins

* 1 tbsp. cacao powder

* 1 tbsp. honey

* 25g protein powder (either chocolate, vanilla or unflavoured)

* Desiccated coconut for rolling the protein balls in

 

Method:

1. Add dry ingredients to a food processor and mix until well combined.

2. Add the remaining ingredients and mix to form a sticky dough consistency. If the mixture looks on the dry side then add a little more melted coconut oil.

3. Remove from the food processor and carefully roll into balls, approximately 1 inch thick. Roll the protein balls in desiccated coconut.

4. Store in the refrigerator. These protein balls will last for up to a week. Enjoy!!

If you like this recipe, then follow Becs, a BSc Nutrition student, on her instagram or twitter account.

Chocolate Torte (Guest recipe: @cleansupperclub_)

When a friend asks ‘can you bring a dessert?’ it’s always a difficult choice, do we take one of our delicious raw cheesecakes or this divine (no bake) chocolate superfood loaded torte. It’s tricky as they are both a popular choice. They are brilliant because we don’t have to skip dessert and the other guests have no idea how many health benefits there are to these scrumptious desserts! In fact they’ve no idea they are healthy at all – truly satisfying.

Our Guilt free Chocolate torte is filled with super ingredients, sometimes we don’t know whether to eat it or use it as a face mask! The joy of a raw nut pastry base and cacao filled centre is that the torte remains crammed full of fabulous nutrients.

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Equipment

Flan case -depending on the depth of the dish this recipe will fill a 20 to 23cm dish.
Food mixer
Food processor
Whisk by hand, electric or Food mixer
Cling film

Ingredients

No bake base
300g Almonds or nut mix – split equally between Brazil, Almond, Cashew nuts.
80g /one cup Desiccated Coconut
1 cup of Dates stoned (soaked if they are slightly dry)
3 heaped tbsp. of Coconut Oil gently melted

Chocolate Filling
3 Eggs
3 tbsp. of Rice Malt Syrup
3 tbsp. of Coconut Oil gently melted
100g of Raw Cacao Powder
1 tsp. of Raw Vanilla Powder
1 tsp. of Lucuma Powder (optional)

Method
1. Line the flan dish with cling film or coconut oil (we find cling film easier, particularly if its not a loose bottom dish)

2. In the food processor put all the nuts and blitz until they make a crumble like crumb texture. Add desiccated coconut and pulse a few times.

3. Add dates, pour in coconut oil and then blitz until they are all blended in.

4. Base mix is ready when you can grab a handful, squeeze it in your fist and it stays firmly bound together.

5. Then tip half of the mix into the flan dish, start to firmly press the mix down, to about 0.5cm thick. Do the same with the remaining mix so that it reaches the top edge of the dish.

6. Place the base into the fridge until the filling is ready.

7. For the filling crack all three eggs into a large mixing bowl and whisk until light and creamy colour. We use a food mixer or electric hand held whisk.

8. Melt the coconut oil gently in a medium pan.

9. Once the oil is melted add the rice malt syrup and sieve in the vanilla, lucuma (if using) and cacao powder.

10. Stir together then, tip into bowl with the eggs and whisk until completely blended together.

11. Then remove base from fridge; pour mix into base, using a spatula make sure you remove all the delicious mix from the bowl. The top of the torte should be flat.

12. Carefully place the torte into the fridge. Leave until set.

To serve
We love to serve this torte with fresh mint leaves and berries

bio…

www.cleansupperclub.co.uk

We are two Cheshire based home cooks who love to create healthy and delicious recipes. Our recipes are for easy everyday nourishment, entertaining, fun, energy, delight and temptation but our priority is great family food.

We love sharing our food at friendly home based supper clubs, weekly we can be found testing our recipes on the public at the brilliant Altrincham Market. We are passionate foodie bloggers – currently redeveloping our website whilst busy creating recipes for brands both large and small all from the Clean Supper Club kitchen. Claire & Sarah


CLEAN SUPPER CLUB LLP
Claire Swift & Sarah Biagetti