FRESH MIX BERRY NUT BUTTER PROTEIN SMOOTHIE

  Serves: 2   Prep time: 5 mins

 Smoothie1  

Ingredients:

  • 1 scoop of Whey Protein
  • Handfull of Blueberries
  • Handfull of Strawberries
  • Handfull of Raspberries (optional)
  • 1/2 Banana
  • 1 tbsp Peanut butter (choose nut preference – Almond, Hazelnut etc..)
  • 250ml Skimmed Milk (use almond/hazelnut milk if dairy intolerant)
  • Drizzle of Honey (leave out if you don’t like it too sweet)
  • 1 tbsp Flax/Chia seeds (optional)
  • Ice cubes (if preferred cold)

Directions:

  • Put all ingredients in a stick or normal blender.
  • Blend and serve!

 


 

  SPINACH MIX BERRY SMOOTHIE 

  Serves: 1   Prep time: 5 mins

Spinach-smoothie

 

Ingredients:

  • Handfull of Blueberries
  • Handfull of Strawberries
  • Handfull of Raspberries
  • 1/2 Banana
  • Fistfull of Organic Spinach
  • 250ml Skimmed Milk (use almond/hazelnut milk if dairy intolerant)
  • Drizzle of Honey
  • 1 tbsp Flax/Chia seeds (optional)
  • Ice cubes (if preferred cold)

Directions:

  • Put all ingredients in a stick or normal blender.
  • Blend and serve!

 

 


 

 

  High Portein,  Low Fat, Low Carb Chocolate Souffle

  Serves: 6   Prep time: 10 mins.   Cooking time: 11 mins

choc souffle 

 

Ingredients:

  • 1 Scoop (25g) Choc Protein powder.
  • 25g Peanut Butter.
  • 3 Egg Whites.
  • 100ml Skimmed Milk.
  • 5g Cocoa.
  • 1 tsp Vanilla Extract.
  • 2 tsp Splenda.

Directions:

  • Separate the egg yolks from the white into a big bowl (Ensure that there are no traces of yolk in the bowl and it is completely clean and grease free!)
  • Mix the Splenda in the egg whites. Use a balloon whisk to whisk the egg whites until it thickens into a thick froth (i.e sticks to the bowl and does not drop when the bowl is turned upside down).
  • Melt the peanut butter in the microwave for about 50 seconds.
  • Mix the milk, peanut butter, cocoa, vanilla extract and protein powder. Stir thoroughly until they are all evenly mixed in.
  • Next, add two spoon fulls of the egg white into the mix and ‘fold’ the mixture (watch my video if unsure) to mix it in.
  • Pour the entire mixture into the remaining bowl of egg whites and continue to ‘fold’ and mix everything in.
  • Lightly oil the ramekins with Olive oil. Pour mixture until it fills just over half of the ramekins. (Don’t’ fill to the top as it will puff up when cooked).
  • Place in a pre-heated oven for 8 minutes at 180OC. (Do not leave for any longer or the centre will become hard! You may have to add or reduce the baking time accordingly to get the right consistency as the heat varies slightly from oven to oven.
  • Allow to cool for 1 minute and enjoy!

 

 


 

   HEALTHY OPTION MIX NUT & CARROT CAKE

  Serves: 8   Prep time: 10 mins  Cooking time: 35 mins

 mix-nut cake  

Ingredients:

  • 3 whole eggs
  • 75g Light Muscovado sugar
  • 35g Honey
  • 5 Tbsp Olive/Sunflower Oil
  • 200g Stoneground Wholemeal Flour
  • 1.5 tsp Baking Powder
  • 1/2 Orange Rind
  • 1 tsp Ground Cinnamon
  • 3 Tbsp Milk
  • 200g Grated Carrots
  • 1.5tsp Vanilla Extract
  • 100g Mix Chopped nuts

Directions:

  • Mix eggs, sugar, honey, oil, vanilla extract, milk and whisk until smooth.
  • Add baking powder, flour, orange rind, ground cinnamon and whisk till smooth.
  • Add chopped nuts and grated carrots. Fold mixture until evenly mixed. Pour contents onto a greased baking tray.
  • Bake for 35-40mins in 180 deg preheated oven.
  • Allow to cool then serve and enjoy!

 


 

 

   SPINACH SOUP

     

Serves: 4

Prep time: 10 mins

Cooking time: 20 mins

Ingredients:

  • 1 large packet of spinach
  • 1 packet organic chestnut mushrooms
  • 2 sticks of celery
  • 2 large sticks of carrots
  • 1/2 cup of brown rice
  • 1 white onion
  • 1 tsp smoked paprika, 1 tsp normal paprika
  • 1 tbsp wholemeal flour
  • 1 veg stock cube
  • pinch of salt & pepper
  • water

Directions:

  • Put spinach in water and bring to boil, remove spinach from water
  • put chopped onion and celery in the same water and boil for 10mins
  • add brown rice and boil for another 10 mins
  • add spinach back in, let simmer
  • meanwhile, wet pan with spray of olive oil and lightly stir fry mushroom, add them to the pot with all the veg
  • add stock cube
  • stir fry another 1/2 white onion, add paprika and wholemeal flour, add water until its creamy
  • add it to the pot
  • boil rice till soft, then add salt n pepper
  • Serve!