Easy Shakshuka Recipe

Shakshuka has quickly become one of my breakfast favourites! I love serving this recipe with bread for dunking in the runny yolks – a great way to start the day πŸ˜‰

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Ingredients (serves 2)

  • 1 red onion
  • 2 peppers
  • 1 clove garlic
  • 4 eggs
  • 1 can chopped tomatoes
  • 1/2 tsp chilli powder
  • 1/2 tsp cumin
  • 1/2 tsp paprika
  • salt and pepper (to taste)
  • Fresh parsley (to taste)
  • 1 tsp coconut oil (or oil of your choice)

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Method

  1. Finely chop the onion, peppers and garlic
  2. On a medium heat, add the oil to the frying pan
  3. Once hot, add the onion, peppers and garlic
  4. When the onions, peppers and garlic have browned off slightly, add the tin of chopped tomatoes along with the spices and seasoning
  5. Leave the some of the liquid to evaporate
  6. Make four wells in the mixture
  7. Crack one egg into each well
  8. Cover the frying pan with a lid (or foil if you don’t have a lid) for approximately 5 minutes
  9. Check regularly as a few minutes is the difference between runny eggs and hard yolks!
  10. Once cooked, sprinkle with fresh coriander

Enjoy!

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Protein Banana Bread Recipe

After my boyfriend and I shared banana bread at a restaurant one Sunday afternoon, I’ve been experimenting with a high protein recipe for banana bread. I know the recipe requires some unusual ingredients but it’s worth it, I promise! πŸ™‚ Β Many protein cake recipes tend to come out awfully dry but this banana bread is moist and full of flavour.

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Ingredients

  • 30g Protein Pow cooking mix
  • 20g self-raising flour
  • 20g soya flour
  • 15g vanilla whey protein
  • 15g beef protein
  • 180g ripe bananas (approx. 2 small bananas)
  • 10g coconut palm sugar
  • 20g Sukrin gold (or any other low calorie sweetener)
  • 2 eggs
  • 40g butter or low fat spread
  • 1 tbp cinnamon
  • 1 tbsp baking soda

 

Method

  1. Put the oven on 180 degree celsius
  2. Grease a loaf tin with butter or low calorie spread
  3. Using a fork mush up the banana
  4. Melt the butter in the microwave for approx. 10 seconds or until runny and mix with the coconut palm sugar, Sukrin gold and banana
  5. Whisk the eggs into the mix until smooth
  6. Fold the whey protein, beef protein, Protein Pow cooking mix, soya flour, self-raising flour and baking soda into the mix
  7. Mix in the cinnamon and add as much as to your own taste
  8. Bake in the oven for approximately 25 minutes or until a skewer comes out smoothly

 

Makes 8 slices – macros per slice

  • 103 calories
  • Carbs 13.8g
  • Fat 3.6g
  • Protein 7.3g

 

Tag me in your photos if you try the recipe!

Fudgy Protein Brownie Recipe

There is nothing more disappointing than a dry arse brownie… Unfortunately, the addition of whey protein powder can result in this more often than not. I have tried this recipe with both whey protein powder and beef protein powder and I prefer the latter as it provides a fudgy texture to the brownie. While I wouldn’t use beef protein powder for everyday, it is amazing for baking and many sites sell it in sample sachets so you don’t need to fork out for a massive bag! πŸ™‚

 

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Ingredients (for a single serving)

  • 10g ultra fine oats
  • 6g beef protein
  • 6g cacao powder
  • 10g sukrin gold
  • 1/2 tsp baking powder
  • a pinch of salt
  • a pinch of coffee granules
  • 30g fat free greek yogurt
  • 1 egg white

 

Method

  1. Preheat oven to 180 degrees Celsius
  2. Grease small loafΒ tin or cupcake cases
  3. Add all of the dry ingredients into a mixing bowl
  4. Whisk the yogurt and egg white into the bowl
  5. Transfer the mixture into the loaf tin
  6. Bake for approximately 12-15 minutes

 

 

Macros

  • Calories 122
  • Carbs 19.9g
  • Fat 1.8g
  • Protein 15.1g

Coconut Almond Snowballs (Protein Balls)

Now that Christmas has been and gone, I suppose it’s time to start eating something other than chocolate and cake… These snowballs are festive as well as high in protein and ‘healthy’ fats. They are delicious and perfect to have as a snack during the day to help you get back to normal eating patterns after all the festivities!

 

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Ingredients

Yield – 5 small balls

 

Method

  1. Place the almonds in a sandwich bag and seal
  2. Use a rolling pin to break the almonds into small pieces (and for anger management)
  3. Place the coconut whey, coconut flour, flaxseed and almonds in a mixing bowl
  4. Add the coconut almond butter and milk to the dry ingredients and mix
  5. Dust a clean, dry surface with the coconut chips and the extra coconut flour
  6. Roll the mixture into balls and roll in the dusting until covered

Christmas Turkey Burger Recipe

I’ve been thinking about making my own Christmas burger for a while now but I just haven’t had time with all the Christmas parties and festive celebrations. I finally went food shopping after training and found some turkey mince ready to create my festive burger!

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Ingredients

  • 120g turkey mince
  • 10g finely chopped red onion
  • 30g sliced red onion
  • 7g Sukrin Gold (alternatives – stevia, brown sugar)
  • 5g dried cranberries
  • 5g cranberry sauce
  • 1 egg white
  • Dried rosemary
  • Salt
  • Pepper
  • 1/2 tsp coconut oil for frying
  • 15-20g cheese (I used cheddar as it was what I had but would taste amazing with brie!)

Method

  1. Finely chop the red onion and cranberries
  2. Add the turkey mince, chopped red onion, cranberries, cranberry sauce and egg white to a mixing bowl
  3. Mix until the cranberries and red onion are evenly distributed
  4. Add a sprinkle of rosemary, salt and pepper to season
  5. If you have time, leave in the fridge to set for approx. 1 hour
  6. Cook the burger – can be grilled, pan fried or oven cooked (I put mine in the oven for approx. 20 mins at 180 degrees celsius)
  7. While the burger is cooking, fry the sliced red onion in the coconut oil until golden brown and add the Sukrin gold to caramelise the onion
  8. Place the cheese on top of the burger, leave to melt and add the caramelised red onion on top of the cheese – nom!

Healthier Peanut Butter Salted Caramel Protein Brownies

Now that it’s nearly Christmas, salted caramel flavoured products are everywhere. Here is a recipe for healthier peanut butter salted caramel brownies which also will help you to your daily protein and fibre goals.

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Ingredients

Brownies

 

Filling – peanut butter ‘salted caramel’

  • 15g peanut butter
  • 7g date nectar (Beloved)
  • approx. 2 drops of salted caramel essence

 

Method

  1. In a bowl, mix together the beef protein, whey protein, coconut flour, oat flour, sugar substitute, VitaFiber, psyllium husks, baking powder and cinnamon
  2. Add approx. 50ml of water and the coconut oil to the mixture and whisk
  3. Add in the egg and continue to whisk
  4. Mix in the peanut butter and salted caramel essence
  5. If the mixture is too stiffΒ to whisk, addΒ more water
  6. Transfer the mixture to a greased tin and bake at 180 degrees Celsius for 12-15 minutes
  7. While the brownies are in the oven, mix together the peanut butter, date nectar and salted caramel essence in a bowl with a few drops of water until smooth
  8. Once the brownies have cooled, slice into six and then slice each one again horizontally
  9. Sandwich the brownies together using the filling and enjoy!

 

 

Quick Protein Mug Cake Recipe

A super quick protein mug cake recipe for when you’re craving something sweet but don’t have lots of time to spare…

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Ingredients

 

Method

  1. Mix together the whey protein, coconut flour, oats, vitafiber and baking powder in a bowl
  2. Add in the wet ingredients – coconut oil, egg white and almond milk
  3. Add enough almond milk so the mixture is of batter consistency
  4. Grease the mug with coconut oil and transfer the mixture
  5. Microwave for 1 minute (800 w)
  6. Add lashings of peanut butter (compulsory)

In The Nood Orange and Cacao Energy Balls

While wondering around Cheltenham market, I discovered In The Nood’s stall. They sell packs of β€˜paste’ which you can use to make your own energy balls. I tried the cacao and orange flavour to make my own energy balls along with a sachet of chocolate orange Whey Box protein.

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In the pack is a vacuum packed β€˜paste’ which you simply roll into balls. As instructed on the packet, I heated the mix for 10 seconds in the microwave and then I added my protein powder with a few drops of water. After, I rolled the mix into eight balls and that’s it, done.

I know some people may be thinking that you can just make your own energy balls completely from scratch but I think that these packs are ideal for people such as myself who work full time jobs with little time in the evenings. I like how you can add to the mix if you want or simply have it as it is. It is also ideal as you can control how many portions you make, for example, you could make four big balls or several smaller balls.

Ingredients

Dates, Cashew Nuts, Almonds, Sunflower Seeds, Cacao, Almond Oil, Orange Essential Oil, Himalayan Sea Salt

Nutrition (mix with nothing added)

Per average 25g serving:-

109 kcal, C10.4g, F5.9g, P2.3g

Price

Β£4.99 per 150g pack. I think this is similar if not cheaper than other products on the market, for example The Protein Ball co. packets are Β£1.99 for 45g and Bounce Balls are Β£1.99 for 42g. (Prices checked on H&B)

Overall, I thought the cacao and orange energy balls tasted delicious – think a healthier Terry’s chocolate orange! I am a massive fan of the time-saving concept, the minimal number of ingredients and the way you can jazz them up yourself!

Rating 9/10

In The Nood energy balls can be found here and Whey Box protein sachets can be found here.

Sweet Potato Chips

I’ve been asked quite a few times on my Instagram how I make my sweet potato chips so I thought I’d post up my method. πŸ™‚

Ingredients

  • 1 sweet potato
  • Black pepper
  • Salt
  • Paprika
  • Coconut oil
  • Smoke & Spice seasoning from The Gym Chef

 

Method

  1. Turn on the oven to the highestΒ temp ~ 250C/fan 230C/gas 9
  2. Cut up the potato into slices which are reasonably thin
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  3. Spray the coconut oil (or drizzle if not using a spray) over the sweet potato
  4. Season the sweet potato with the black pepper, salt, paprika and smoke and spice seasoning (can be omitted – add more paprika)
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  5. Roll the sweet potato in the seasoning, ensuring all sides of the chips are coated
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  6. Place in the oven for 10 mins
  7. Turn the oven down to 180C, turn the chips over and leave for another 10 mins
  8. Check on the chips and leave for another 5 mins or until crispFullSizeRender[5]

 

 

Healthier Carrot Cake

On the 3rd of February it was supposedly National Carrot Cake Day… I’m not sure if it was true but it seemed like a good excuse to try and make a healthier version of one of my favourite flavours of cake. Needless to say, I enjoyed this cake in front of the Great British Bake Off! πŸ™‚ I should probably warn you that this recipe is very sweet as I have a massive sweet tooth…

Ingredients

For the cake:

 

For the icing:
  • 20g low fat cream cheese
  • 2 mini white chocolate Chocologic bars (could substitute for normal white chocolate)
  • 2g Sukrin icing sugar

 

Method

For the cake:
  1. Turn the oven onto 180 degrees (fan oven)
  2. Grease the pudding tin with coconut oil
  3. Chop the date up into small pieces and put into a bowl
  4. Boil a kettle, add the boiling water to the bowl so the water just covers the dates and leave to soak for 10-15 mins
  5. Blend the date mix in a blender
  6. Add the dry ingredients – wholemeal flour, protein powder, cinnamon, Sukrin Gold and baking powder to a bowl and mix
  7. Add the blended date mixture into the bowl and mix
  8. If the mixture is very thick, add a small amount of water
  9. Add the (melted) coconut oil and vanilla essence into the mixture
  10. Grate the carrot into the mixture and mix
  11. Add the raisins into the mixture
  12. Put in the oven for 10-15 mins and use the old knife trick to check it’s done

 

For the icing:
  1. Put the Chocologic bars in a small bowl
  2. Place in the microwave for roughly 40 seconds until melted
  3. Add the cream cheese to the melted Chocologic bars and mix until smooth
  4. Add the Sukrin icing into the mixture and mix until smooth