Protein Chocolate Molten Lava Cake… (Guest Post by The Online Grill)

Despite having adopted a fair number of diets to help a range of purposes, from trimming for race day or even boosting my mental health, I’ve never been really been willing to completely curb my sweet tooth.

It’s a problem I know a lot of people share, so it’s a relief that recipes that are often thought of as decadent or indulgent can be adapted to be nutritious and protein-packed sources of energy.

Perhaps none more so than this protein molten lava chocolate cake.

I’ve seen similar recipes to this one published elsewhere online, listing it as a Valentine’s Day dessert and, while we’re a little late in the year for that, this one toes the line on the right side of indulgent-but-healthy to make it appropriate to have at any time of year.

While this recipe is gooey and rich like your normal run-of-the-mill lava cake, this version is much kinder in calories, is gluten-free and it packs in a nice punch of protein (10+ grams of the stuff!). It requires a couple of slightly more specific ingredients, but is more than worth the investment.

Plus, we’re using dark chocolate with this recipe and, unlike its fattier milk-based counterpart, dark chocolate has a ton of health benefits. From helping your cognitive function, to helping with pain relief, a little bit of the dark stuff goes a long way.

This recipe is almost suspiciously easy-to-make, taking barely 10 minutes from start to finish. I’ll let you be the judge of whether or not being able to prepare a chocolate dessert in such little time is either a blessing or a hazard…

It’s time for us to have our cake and eat it. Let’s get into it!

 

Total time needed: 10 minutes

Serves: 2 people

 

You will need…


½ cup chocolate whey protein powder
3 tbsp dark cocoa powder

¼ cup almond milk

2-3 tbsp plain coconut sugar

2 tbsp coconut oil
¼ cup gluten-free oats
1 large egg


Let’s make this thing!


Start by preheating your oven to 356°F/180°C

Blend together all of the ingredients either in a food processor or in a large bowl with a hand blender. Blend until the ingredients form a creamy batter.

Pour the mixture into your choice of either pre-buttered/greased souffle dishes or baking pods.


Place the dishes or pods on a baking tray and then put in the oven. Cook for only 3-4 minutes, checking halfway to monitor how well cooked the top of your cakes are. Remember: It’s key that the middle stays gooey!

Once ready, remove from the oven. Immediately (but carefully) turn them each upside down on to a plate, and remove from the pods/dishes.

Either serve with your choice of ice cream or berries, or even just by themselves. Enjoy!
thumbnail_Protein Chocolate Lava Cakes For Two (7) copy

About the author

Ben is a former semi-pro cyclist and big eater. Now he is just a big eater. He writes about food and drink for lazy chefs at The Online Grill.

 

Advertisements

Chocolate Chip Cookie Dough Protein Balls… (Guest post by The Online Grill)

As a keen cyclist I am always eating. And while I would love to just bask in sugary snacks, there comes a point where I need to actually think about how I’m helping my body recovery after a few hours in the saddle. I’ve experimented with a whole menu of protein-based snacks. Some experiments have been far more successful than others, which is where today’s recipe fits in.

 

This healthy cookie dough protein balls recipe is perfect as a post-workout treat. Yes, you read that right: healthy cookie dough. These balls work as a snack, a dessert or part of your post-workout recovery.

They can be made in standard energy balls like in this recipe, but if you prefer them in bar form or, well, straight out the bowl then by all means go ahead! They’re egg-free so are safe to eat in raw form and good to go as soon as you make them.

 

These little delights are dairy-free, grain-free and even vegan (depending on what protein powder you use). They pack in five whole grams of protein. And best of all, you can make them with just five ingredients.

 

If you use protein powder as part of your post-workout sustenance already then you’ll be no stranger to its uses for recovery, but it can go much further than just that: It’s also a great agent to help leaving you feel full, preventing you from unnecessary and unhealthy snacking later.

 

If you prefer peanut butter to almond butter then feel free to mix it up to tweak it in line with your own tastes. I just hope you prefer crunchy over smooth!

 

Furthermore, I use my own homemade maple syrup over the store-bought variety. As with most recipes the homemade version is far healthier, with it being lower in refined sugar and corn syrup.

 

If you have any other tweaks or additions you’ve made to this recipe then let me know. Enjoy!

 

Total time needed: 10 minutes

Yield: 18 balls


You will need…


2 scoops vanilla protein powder

¼ cup maple syrup
1 cup almond flour/almond meal
½ cup almond butter
¼ cup dairy-free mini chocolate chips


Let’s make this thing!


Mix the almond flour and protein powder in a medium-sized bowl. Add the almond butter and maple syrup and mix thoroughly until the batter starts to resemble cookie dough.


Finally, add in chocolate chip and mix one last time. Using a tablespoon cookie scoop, scoop out dough into your palms and roll into balls. Repeat.

thumbnail_Chocolate Chip Cookie Dough Protein Balls Recipe (8) copy

About the author

Ben is a former semi-pro cyclist and big eater. Now he is just a big eater. He writes about food and drink for lazy chefs at The Online Grill.

5 Benefits of Discovering New Food with Your Family… (Guest post by Jennifer Dawson)

Do you feel bored with eating the same meals everyday? Or, maybe you just fancy trying something different but the kids are too picky and you’d rather them eat dinner rather than waste a new dish you’ve just cooked. But what if they actually like it? And even if they don’t, what’s the worse that can happen? Trying new food not only boosts your healthy food habits but can open up to a world of fresh flavors and tastes for you and your family to benefit from, and here’s how.

1. Variety is the spice of life

Choosing to cook various food with different colours, textures and tastes can introduce a family to a more well-balanced diet in combination with learning about new cuisines and cultures. Starting off by bringing one or two new vegetables to the table to try before cooking a fully blown new dish can change the way daily dinners are cooked in your home and prepare the family to keep an open mind.

IMG_9110
This Tuns with sesame and miso is a great choice! 

2. Expands nutritional variety

When you infuse new tastes to the table you’re also broadening the nutritional value that everyone’s eating. It doesn’t matter whether it’s a vegetable, fruit or grain from a subscription box, not only will it expand your palate by trying new meals but you’ll also be provided with health benefits and improve everybody’s immune systems.

3. Sets a good example

Obviously you’ll want to introduce new food that you think the whole family will enjoy but until they’ve all tried it, how will they know? By making the decision to enjoy chickpeas, eggplant or anything else, you’re setting a good example that trying new things is a positive thing which you can all do together.

4. Educational

When you get more enthusiastic about trying new food, you’ll also learn how to cook differently. By choosing a different cuisine on some nights of the week, you and your family can share knowledge about different cultures, the types of food they eat and where it comes from while learning how to cook it at the same time.

freddie-3

5. Being adventurous

If you’re all going to try new food, what do you have to lose? By making it fun and mixing it up at mealtimes can make it feel more adventurous, especially if, for example, you decide to have a Mexican or Greek night once a week. Get the whole family involved in the making and eating of new food where you’re all sitting down together to eat, as this has real benefits too.

Once you’ve got into the habit of trying new foods, you’ll be amazed how different mealtimes can be and the benefits it can have on the health of you and your family.

Protein French toast…

Eating the right amount of protein at breakfast can increase feelings of satiety; helping you to feel fuller for longer, aiding weight loss and weight control, and making it easier to concentrate at work. Eggs are one of the best sources of complete protein, so are a great addition to this breakfast!

IMG_0471

Cooking Time: 10 minutes

Serves: 1

Ingredients:

  • 1 scoop chocolate protein powder (I used The Good Guru– use code Hannaheats20 for 20% off),
  • 1 tbsp raw cacao powder,
  • 1/4 c unsweetened almond milk,
  • 4 egg whites (100g of Two Chicks Egg Whites),
  • 1/4 c sweetener (I used Natvia),
  • 1/2 tsp vanilla extract
  • 2 slices of bread

Toppings: Choose any you desire but some options are:

  • choc chips
  • frozen berries of choice
  • granola
  • honey
  • bacon
  • banana

METHOD

  • In a large bowl whisk together all the ingredients except the bread and topping.
  • Place the bread in a large rectangular container and pour the egg mixture over the top allow to sit for 10mins.
  • Heat a pan to a medium heat and cook the bread for 2-3 minutes each side.
  • Place the toppings onto the toast and serve immediately.

Banana Bread breakfast bars…

Amazing Banana Oat Breakfast Bars – they taste like banana bread! No flour, butter, eggs, or dairy in this healthy recipe!

IMG_0701

I’ve realised that my body loves natural foods — and these bars are exactly that. No flour, eggs, dairy, or butter! 

These breakfast (or snack) bars are made with:

Gluten Free Oats (you get to make oat flour and it’s soooo easy)!

Ripe bananas.

Honey (or agave/maple syrup!).

Tiny tiny bit of dairy free yogurt. 

Goji Berries for a little bit of sweetness.

IMG_0705.JPG

Ingredients:

  • 150g gluten free oats
  • 30g of protein powder of choice
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon bicarbonate of soda
  • 1/4 teaspoon salt
  • 1 teaspoon cinnamon
  • 3 medium ripe bananas
  • 2 teaspoons pure vanilla extract (gluten free, if desired)
  • 50g of Nush banoffee yogurt
  • 50g honey (agave nectar if vegan)
  • 50g of goji berries.
  • 15g of Chia seeds

 

Method:

  1. Preheat oven to 160 degrees c. Spray 9×9 inch baking pan with nonstick cooking spray.
  2. To make oat flour: Place oats into blender or food processor and blend for 1-2 minutes until oatmeal resembles flour. You may need to stop blender and stir oats a couple of times to ensure that all oats have been blended. Transfer oat flour medium bowl; whisk in baking powder, bicarbonate of soda, salt, protein powder, chia seeds and cinnamon; set aside.
  3. Place bananas, vanilla, yogurt and honey into blender; blend 1-2 minutes or until smooth and creamy. Add to oat flour mixture and mix until just combined.
  4. Gently fold in the goji berries. Pour batter into prepared pan, spreading evenly with rubber spatula. Bake for 15 minutes or until knife inserted into center comes out clean or with just a few crumbs attached. Cool 10-15 minutes on wire rack.
  5. Cut bars into 16 squares and enjoy!

Hannah x