Strawberry and Coconut Cookies…

I can’t quite believe how fast this year is going, how is it October already?

Anyway, these fruity, summery cookies are here to put those thoughts at ease and allow you to reminisce about warmer, sunnier days.

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Ingredients:

– 100g of oatbran,

– 30 g of dessicated coconut,

– 10g of coconut flour,

– 30g of coconut whey protein,

– 10g of unflavoured casein (could be subbed for more coconut flour),

– 100ml of egg whites,

– 10g of sweetener,

– 60ml of apple juice,

-50g of diced strawberries,

-4 strawberries, halved and cut in to heart shapes (if that is what you fancy!)

Method:

  1. Simply mix all of the dry ingredients together and then add in the wet.
  2. Make eight tablespoon full size mounds on a greased baking tray, flatten out and then add the strawberry halves.
  3. Bake in the oven at 160C for 13 minutes (or until browned).

Enjoy!

Hannah x

Hannah x

Courgette Waffles.. The sweet take.

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.

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Cooking time: 15 minutes

Serves: 1

Ingredients:

  • 100ml of egg whites,
  • Half a grated courgette,
  • A handful of muesli,
  • 30g of oats,
  • 1 scoop of protein.
  • Toppings of choice!

 

Method:

  1. Combine all of your ingredients together,
  2. Preheat your waffle iron and then spoon enough mixture in.
  3. Cook until browned and keep repeating until you have done it all!
  4. Serve and enjoy!

Let me know what you think!

 

Hannah x

 

Meal Prep: Turkey Meatballs with tomato sauce and courgetti…

 

Usually people hear the word ‘meal prep’ and think this process takes a few hours . However, if you plan your meals carefully, you can take only 90 minutes of your time to cook your favourite healthy dishes every week.  I then store my meals in plastic containers in the fridge or freezer for the next few days.

By preparing a large batch of a specific meal, you drastically reduces your cooking time. This means that at work you don’t hit the often not so healthy canteen and in the evenings you don’t have to worry about slogging over the stove to cook meals.

The recipe below is one of my favourites and features, alongside others, on the daily mail website.

I get my meat from Muscle Food Uk, and couldn’t recommend their products enough. The service is quick and efficient, the meat is a bargain and, importantly, it is delicious!

Serves 2

Cooking time: 15 minutes

  • 1 red onion, peeled and diced.
  • I stick of celery finely chopped,
  • 1 tbsp of olive oil,
  • 1 tsp of mixed herbs,
  • 1 400g can of chopped tomatoes,
  • Seasoning to taste!
  • 8 turkey meatballs,
  • 2 courgettes, spiralised,

 

  1. For the sauce, put the onion and celery into a preheated frying pan and sautee for about ten minutes.
  2. Add the can of tomatoes, filling up the empty can with water to add to the pan.
  3. Season, stir well and let the mixture come to a bubble, then turn the heat down and simmer the sauce gently while you get on with the meatballs.
  4. Drop the meatballs gently into the simmering sauce.
  5. Let the meatballs simmer in the sauce for 30 minutes, or until cooked through. Serve with courgetti.

Enjoy!

xxx

Sweet Egg White Omelette..

It seems so simple but it’s soooo good! The perfect way to fix up any sweet craving you may have. This omelette is packed full of protein and is a great pre-workout or rest day breakfast/ snack. This is definitely a high protein treat with a low calorie count.

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Serves: 1

Prep time: 5 minutes

Cooking time: 10 minutes

Ingredients:

  • 150g of egg whites,
  • 1 tsp cinnamon,
  • 1 tsp vanilla extract,
  • A dash of milk (I used Pip and Nut almond milk).
  • Toppings of choice.

Method:

  1. Simply mix the ingredients together; I used a whisk to make it nice and fluffy.
  2. Spray a medium pan with nonstick spray, pour the mixture in, and cook on a medium heat. I like to cover the pan to help it cook evenly or pop it under the grill once the under side is cooked.
  3. Once cooked, pop it on to your plate and top with whatever you fancy.

Let me know what you think!

 

Hannah x

 

3 Ingredient Protein Pancakes…

Telling someone that you’re having pancakes for breakfast sounds super unhealthy (not that having that sometimes is a bad thing)! They’re often laden with syrups, cream, toppings of all sorts (if you’ve been to the Pancake house at Centre Parcs, you’ll have seen allllll the topping options) and made with butter, full fat milk/buttermilk and your bog-standard flour. HOWEVER, having a healthy pancake breakfast is such a simple task.. there really is no excuse.

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These high protein pancakes are whizzed up in seconds and, if you don’t want the chocolate option, contain only 3 ingredients.

So, here they are:

Serves: 1

Cooking time: 15 minutes

Ingredients: 

  • 1 banana,
  • 1 scoop of protein,
  • 150ml of egg whites or two eggs,
  • Optional: Cacao powder
  • Toppings of choice.

Method: 

  1. Pop all of the ingredients in your blender and whizz until well combined,
  2. Heat a frying pan on a medium heat and grease with either coconut oil or fry light spray,
  3. Pour 2 tablespoons amount in to the pan in a circulaur shape.
  4. Cook your pancake for around 2 minutes before flipping on to the other side.
  5. Continue to do so until all your mix is gone.
  6. Add your toppings and ENJOY!

xxx

Triple chocolate cookies…

Does anyone else feel like a total cookie monster this month?! 🙋🏻 Why stop now?! I have a cookielicious recipe for you that is absolutely a must-make!

These are the best of the best. If you are the type of person who doesn’t understand it when someone says a dessert is “too chocolatey” {like seriously, what does that even mean?!} then these cookies are for you.

Ingredients:

  • 4tbsp (100g) of Chocolate protein powder (I used this one from That Protein),
  • 50g of coconut flour,
  • 200g of egg whites (I used Two Chicks Products),
  • 2tbsp of cacao powder,
  • 50g of white chocolate bites.

Method:

  1. Preheat the oven to 180C and line a baking tray with greaseproof paper,
  2. Simply combine all of the ingredients until they are fully mixed and everything is chocolate coated,
  3. Spoon in to tablespoon size balls on your baking tray and flatten in to circle shapes,
  4. Pop in the oven for 12 minutes,
  5. Take out the cookies out of the oven and leave them on the tray to cool,
  6. Keep for up to 1 week in an air tight container,

ENJOY!

 

xxxx

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.

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!

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 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!

Spiced protein cookies.. 

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.

Method: 

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! 

Hannah x

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!

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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