Blueberry and Coconut loaf…

This dairy free loaf is delicious and the perfect excuse to eat cake for breakfast!

Serves 12
Preparation time 10 minutes

Cooking time 40 minutes

 

Ingredient:

  • 50g of coconut flour,
  • 1 packet of the tribe way Banana shake,
  • ½ a teaspoon of baking powder,
  • 25g of desiccated coconut,
  • 200g of dairy free yogurt,
  • 50g of oats,
  • 100ml of coconut milk,
  • 100g of frozen blueberries.

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 40 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. ENJOY!

Peanut Butter Crispy Fudge

I love fudge but it is normally packed full of all the bad stuff soooo, here is my attempt to healthify it!

Ingredients:

  • 50g of smooth roasted peanut butter,
  • 25g of extra virgin coconut oil,
  • 100g of vitafibre syrup,
  • 50g of unflavoured whey protein,
  • 50g of protein crispies.

Method:

  1. Combine all of the wet ingredients in a microwave proof bowl and microwave for 3 minutes on full; be careful, the bowl will be hot and the mixture bubbling.
  2. Rapidly mix the wet ingredients together and then pour in the protein powder and mix,
  3. Add in the crispies before pressing the mix in to a lined baking tin.
  4. Pop in to the freezer for an hour before taking out and cutting in to squares.

 

Macros (1/20 slices)

  • 51 cals,
  • 7g of fat,
  • 1g of carbs,
  • 6g of protein.

Caramel crunch brownies

This easy, delicious yet chocolate packed recipe, is crunchy yet gooey and oh so moreish! If you want a cheeky chocolate treat (cos even when refined sugar free, treats should still be eaten in moderation) I have provided you with just that!

Serves 18

Preparation time: 1 hour (cook in stages)

Cooking time:  20 minutes plus overnight to set.

Ingredients:

For the brownie layer:

For the caramel layer:

  • 20g of peanut butter,
  • 200g of pitted dates,
  • 40g of melted coconut oil (The cocofina sachets are brilliant for this),
  • 40g of puffed rice, but, protein crispies would be AMAZING here too,

For the chocolate fudge later:

  • 200ml of coconut milk,
  • 35g of chocolate,
  • 15g of casein protein,
  • 2 tablespoons of cocoa powder.

Method:

For the brownie layer:

  1. Grease and line a 15cm by 15cm baking tin and preheat your oven to 150C.
  2. Combine all of your dry ingredients in one bowl and all of your wet ingredients in another.
  3. Slowly, pour the wet ingredients in to the dry and mix until well combined.
  4. Pour the ingredients in to the baking tin and then pop in to the oven; bake for 15-20 minutes or until bouncy to touch! Take out of the oven and leave in the tin to cool!

For the caramel layer:

  1. While the brownie cooks, soak your dates in around 100ml boiling water.
  2. Once the brownies are out, whizz your dates in a blender with the coconut oil and peanut butter until you have a caramel like texture (You may need to scrape down the sides and then blend again).
  3. Now stir in your rice puffs until they are all well coated with caramel.
  4. Once you’ve done that, pour this mixture over the brownie layer and spread an even layer over the top!
  5. Now pop in the fridge while you make the chocolate fudge layer.

For the chocolate fidge:

  1. Pour your coconut milk in to a microwaveable bowl and pop in the microwave, at full power, for 1 and a half minutes.
  2. Once out of the microwave, immediately mix in the chocolate, casein and cacao powder until all is well combined!
  3. You now need to pour this layer over the top of the caramel crunch layer!
  4. Once done, pop in the fridge over night to set and then ENJOY!

Hannah x

Marshmallow granola bars…

I don’t know about you, but I often want a snack and I want it to be healthy. So, these Marshmallow granola bars are just the answer! I love a chewy muesli bar but they are often laden with calories and lack nutritional goodness.  With puffed rice as their base and a combination of seeds and fruit mixed through, these bars are delicious!

IMG_7166.JPG

 Serves 12
Preparation time 10 minutes

Cooking time None! But they do need overnight in the fridge to set!

Ingredients:

  • 50g of puffed wheat,
  • 30g of protein (I used Banana flavour but any flavour will work),
  • 50g of seeds,
  • 20g of dried fruit,
  • 50g of marshmallow fluff (I used a sugar free one; this could be substituted for the same quantity of peanut butter).

Method

  1. Line a baking tin with cling film,
  2. Put all of the ingredients in to a mixing bowl and mix until well combined,
  3. Spoon the mixture in to a baking tray and press until well flattened,
  4. Put they tray in the fridge to set and then take out after around 12 hours (overnight is ideal) before cutting in to squares!

Easter energy bites…

This combination is so creamy and tastes so naughty yet is super healthy and delicious. The avocado adds healthy fats, the dried fruit is a brilliant carbohydrate source and the protein is added for muscle repair so these are ideal pre or post workout!

IMG_7559.JPG

Ingredients:

  • 1 serving of protein powder,
  • 1 avocado,
  • 2 tablespoons of cacao powder,
  • 20g of chocolate spread,
  • 30g of agave nectar,
  • 50g of dried mixed fruit,
  • 30g of cacao nibs.

 

Method:

  1. In your blender, combine the first 5 ingredients together until well combined (you may need to add some water),
  2. Once well blended, hand mix in the dried fruit and cacao nibs.
  3. Pop the mixture in the fridge for around an hour to set,
  4. Take the mixture out and role in to balls!
  5. Keep in the fridge and enjoy!

Hannah x

 

Savoury pancakes…

I love pancakes, so to make them savoury is just the dream for me! Adding protein in to the basic batter helps to keep me full for longer…  I have these post work out a lot as they are so quick and easy to make!

sav

Ingredients:

  • 30g of protein powder,
  • 30g of flour,
  • 1 teaspoon of seasoning (I like to use a herby one),
  • 50g of egg whites,
  • 100ml of liquid,
  • ½ a teaspoon of coconut oil for greasing.

 

Method:

  1. Combine all of the ingredients together until well mixed and leave to rest for 5 minutes,
  2. Pre heat your frying pan and grease with the coconut oil,
  3. Pour the mixture in to the pan and cook on each side for around two minutes,
  4. Take out of the pan and serve as you see fit!

 

Hannah x

Easter French toast skillet

Skillets are one of my favourite breakfasts; you can easily mix it all together and then pop it in the oven. Simple! I love this one as it is seasoned with cinnamon and filled with mixed dried fruits; a healthy take on an Easter favourite!

 

IMG_7456

 

Ingredients:

  • 1 crumpet (shredded),
  • 20g of coconut flour,
  • 50g of egg whites,
  • 100ml of milk,
  • 30g of dried fruit,
  • 1 serving of protein powder,
  • ½ a teaspoon of cinnamon.
  • You will also need one skillet or baking dish!

 

Method:

  1. Pre heat the oven to 160C,
  2. Combine all of the ingredients together until well combined,
  3. Pour the mix in to your skillet,
  4. Pop the skillet in to the oven for 25minutes or until golden on top!
  5. Enjoy!

Hannah x

 

IMG_7464