If you’ve been following me for a while, you’ll know that I love courgette. I eat so much courgette and, if I’m honest, I necver get cougette’d out.
I made a very tasty salad with swordfish, put together an addictive chocolate courgette cake, and ate more courgetti with my meals and grated in my oats than I care to think about.
Like carrots in carrot cake, adding courgette to baked goods does not result in a vegetable flavor or texture. The courgette adds moisture, and a boost of fibre and nutrients meaning that any baked good involving the veggie can probably be considered health food. It’s science.
All joking and misguided justifications aside, these waffles really will start your morning off right. They’re quick to put together, and include wholesome, nutrient-dense ingredients.
Cooking time: 15 minutes
100ml of egg whites,
Half a grated courgette,
A handful of muesli,
30g of oats,
1 scoop of protein.
Toppings of choice!
Combine all of your ingredients together,
Preheat your waffle iron and then spoon enough mixture in.
Cook until browned and keep repeating until you have done it all!
Fact: I love cookies. End of. When I was at uni.. I used to make all the cookies, whoopee pies and, THE BEST EVER BROWNIE, aka the slutty brownie!
So, when on my quest to ‘healthify’ my favourite foods, I just had to do so to the humble cookie.
This recipe is chewy as a cookie should be, yet full of protein!
To make 10, you will need:
-30g of vanilla protein powder,
-150g of egg whites,
– 20g of coconut sugar,
– 100g of flour (I used quinoa flour),
– 50g of mixed dried fruit,
– 1/2 a teaspoon of cinnamon.
Simply combine all of the ingredients until well mixed and then use a serving spoon to take one serving spoon size amount, place on a greased baking tray and spread in to a cookie shape!
Do that for all ten and then pop in to the oven for 10 minutes!
Hot cross buns (and maybe chocolate) are what Easter is all about but, lets face it, theyre not the healthiest of snacks. So, I developed this delicious loaf to mean that people could have their cake, and eat it.
Serves 10 Preparation time 10 minutes
Cooking time 40 minutes
100ml of egg whites,
1 whole egg,
50g of vanilla or unflavoured protein,
25g of sweetener of choice,
50g of flour (I used Quinoa flour),
35g of Coconut flour,
25g of nut butter (I used almond),
100g of apple puree,
100ml of coconut milk,
½ a teaspoon of baking powder,
100g of dried mixed fruit.
For the topping:
75ml of water,
30g of casein protein,
30g of Sukrin Sugar free icing sugar.
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 icing ingredients together and spread over the loaf in a cross shape!
I personally don’t think there is anything better than a waffle for breakfast/brunch/ or even dinner- in both sweet and savoury form!
They’re quick and easy to make, packed full of protein and carbohydrates and, are therefore, deliciously filling! These ones are so versatile- I love to top them with smoked salmon but bacon, a poached egg or even sausages would work beautifully too!
– 50g of pancake mix (or 1/2 teaspoon of baking powder, 50g of flour),
– 100ml of water,
– 1 teaspoon of spice of choice,
– any toppings you fancy! Method:
Are you ready?
1. Mix together the pancake mix and water- leave to stand for 2 minutes.
2. Grease and pre heat your waffle iron and then pour in the mixture,
I find it slightly crazy, and very scary, that we have come to the end of yet another month. March has been a super busy one, full of exciting ventures and some slightly scary, big decisions! However, it has also been filed with many delicious food and recipes and fun fitness events, so I just had to share them with you!
Pip and Nut and Propercorn popcorn; these two make for the dreamiestttttttt combination. Pip and Nut is 100% my favourite nut butter (in allll the flavours); it is so creamy and tastes as natural as it is, yet is delicious! Propercorn is the ideal combination with this; especially the almond butter flavour! It makes a great, low GI and low calorie snack (or flex bowl topper), and tastes really naughty!
Muscle Mousse protein pancake and muffin mixes; okay, no word of a lie, these are DELICIOUS. As in, I was happily eating the mix without adding anything to it, or even cooking! They are so simple to use; you simply add water and you’re done! They’re also really macro friendly; low carb, low fat and high protein; ideal for rest day treats!
Laid bare skincare; I loved the results I saw in my skin after just a few weeks of using this skin care and making it a part of my daily routine! The mask is exfoliating but gentle at the same time so is perfect for my sensitive skin! I use the DIY cleanser and toner in the evening to remove make up and the 9-5 moisturiser every morning and evening to moisturise my face! The other thing I love is that it is really good value; some skincare is so expensive which I really don’t think is necessary.
My Skillet; I LOVE my skillet; for both sweet and savoury dishes! But, I mainly use it to make my weekend breakfasts seem so much more luxurious! I love a skillet cookie, brownie, pancake, crumble, cobbler; you name it, you can make it in a skillet! Head to my blog now to find more recipe ideas!
I love carrot cake; as I was growing up, it was definitely my favourite cake of choice! However, your traditional cake is definitely not as healthy as this option and is often high in both fat and calories!
This cake though, contains 6.8g of protein per slice and only 1.2g of fat!
The ingredients in this chocolate and parsnip brownie work beautifully together – I dare you to try it. The sweetness of the parsnip perfectly complements the rich, dark chocolate. Plus, if they have parsnip in, they surely count as one of your five a day, right?
Serves 8 Preparation time 10 minutes
Cooking time 10-15 minutes
150g of chopped parsnip,
50g of Doisy and Dam Chocolate (any will be fine for this),
120g of egg whites or two whole eggs,
50g of sweetener (I used a granulated one but honey, or similar, would work fine),
100g of Buckwheat flour,
100ml of milk (I used a strawberry flavoured one),
2 tablespoons of cacao powder,
½ a teaspoon of baking powder.
Grease and line a small baking tin (I actually used a loaf tin),
Pre heat the oven to 160C,
In you blender, pop all of the ingredients.
Blend until they are well combined,
Now pour the mixture in to your prepared tin and pop in to the oven for around 30 minutes or until the brownies are firm to touch,
Take out of the tin and then leave to cool on a cooling rack,
Once cooled, use a sharp knife to cut in to squares.
The sports nutrition industry has become littered with new brands that claim to be the best and provide you with the nutrition to produce ultimate performance. So, when it comes to know what to buy, how good it is and if you can actually trust the brands claims, it can all become a bit mind boggling. So, when I received a lovely looking parcel of protein shakes from UFit drinks, I wanted to see if their ‘on-the-go high protein health & wellness drinks for active men & women’, were as good as they look on the bottle.
The taste test:
When trying the drinks, I based their taste on what I feel the flavour ‘normally’tastes like and, coming up trumps, for me was the banana flavour. It tasted SO good; like I was drinking an actual banana shake.
The chocolate was thick and creamy, just as I like a shake to be
None of the shakes were runny, so as a meal replacement, they are ideal because you feel as if you have actually consumed something of substance.
The nutritional content:
In the ‘normal’ size bottle, the drinks contain a whopping 22g of protein, 11g of carbs and around 3g of fat; ideal to help you recover post work out.
In the UFit 50 drinks, there is 50g of protein for only 336 calories! FIT PRO50 is naturally rich in essential amino acids, the building blocks of your body. Essential amino acids cannot be produced by your body, meaning they must be obtained from foods and drink. They also contain vitmains and minerals and are low in fat, again, ideal post workout!
Baking, making and creating with UFIT:
The drinks are SO versatile to make things with; you can sub any liquid in a mixture for the drink and can make the ultimate protein pancakes.
To make the pancakes, simply blend a banana, one UFIT drink and some flour together and then cook in a frying pan!
You’re probably wondering what on Earth a goldenberry is and, to be quite honest, I was too when I received them! So, google (and my life saving iPhone) came to the rescue with all the answers I needed. Basically, a goldenberry is a dried physalis; a Peruvian fruit that has a nice sweet flavour and is high in both iron and fibre. Therefore, I just had to add it to a recipe!
These bars couldn’t be easier to make; they’re a simple chuck it in the blender and blend until blended kinda thing.. and, if you don’t have goldenberries? Well, sub them for any dried fruit you like! I feel that dried mulberries and apricots have a similar flavour!
Anyway, find the recipe below!
– 50g of dried golden berries,
– 50g of dried figs or dates,
– 2 packets or 60g of seeds (I used good4unutrition),
– 40g of protein (I used a vanilla flavour),
– 20g of crunchy peanut butter,
– 25g of agave nectar,
– 50g of liquid (I used milk).
1. Line a baking tin with clingfilm,
2. Pop all of your ingredients in to a blender and blend until well combined,
3. Tip the mix into the baking tin, press down until nice and flat,
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.
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!
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.
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.
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:
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.
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).
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.