Quick protein mug cake

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You will need:

1 egg

1/2 scoop natural protein powder (my preference is the Nature Valley Soya Protein Isolate one from Holland and Barrett)

1/4 tsp baking powder

Drizzle of honey or pure maple syrup (just make sure it’s 100% natural! None of those ‘desert’ syrups / golden syrups)

Dash of water / almond milk

Beat your egg, and mix in all of your other ingredients thoroughly in a mug you’re happy to put in the microwave. Whisk briskly with a fork until smooth (some lumps are normal!) and like cake batter. Microwave for approx. 3 minutes. 

Once your microwave cake has risen, tip your mug upside down and you’ll have an instant sponge.

Serve with clementine slices and a sprinkle of cinnamon, some lemon zest or a smear of peanut butter.

 

 

 

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Love that Body chocolate shake (protein powder free)

12801307_535229466651547_8913664360817129029_nA lot of you like the idea of a healthy shake that can double as a quickie breakfast, pre or post workout snack, or something to sip on mid afternoon to keep those office biscuit cravings at bay. So many of you have been asking for recipes that fit these criteria that you can make confidently without protein powder – and still get that great taste.

We’ve been doing a little taste-testing and concluded that this is the best of the bunch!

It’s a useful one to whip out if you’re staying with friends or relatives who don’t have protein powder in the house, or if you don’t tend to buy and use protein powder generally. I was never a shake fan at all before I discovered making my own natural protein shakes. Just remember to use them as part of a healthy balanced diet – they shouldn’t be used consistently as meal replacements.

For the Love That Body Chocolate Shake, you will need:

1/2 ripe banana

1/4 cup or 3 generous tablespoons of natural yoghurt (greek yoghurt adds too much of a tang; you ideally want natural yoghurt with live cultures. I like the Yeo Valley one. You should try to avoid fat free varieties as they often have added sugars and flavourings. A little good fat is not bad for you!)

1 heaped tsp raw cacao powder (if you’re in the UK, you can find this at Holland and Barrett. This Choc Chick Organic Raw Cacao powder is my personal favourite!)

Optional – 1 tsp organic honey or agave nectar

1/2 cup of water (if you want it to be milkier, you can use almond milk here, but you may be surprised how great it tastes with just water… try it out for a lower calorie version)

Blitz your ingredients in a blender and serve!

This mason jar is from Paperchase, and I like to have my shake with a handful of fresh raspberries, but you can vary and have it with strawberries, a sprig of mint, or even add a little chilli into the mixture for an extra kick.

What are your favourite healthy shake recipes?

‘Rum Truffle’ Protein Potion (natural!)

12801252_10154029063109571_7977042735221010885_nYou can do this a couple of ways – plain, the way I opted for this evening – essentially a cacao protein shake, great for a post-workout smoothie or a snack to keep you going if you’re gonna have to work all evening and can’t make dinner. Or, you can ‘FriYAY’ it a little, with or without alcohol. I’ll let you decide ❤ This was inspired by The Aztec, which is a delicious (treat day!) chocolate tequila cocktail which I first tried at Freud, London – you can find yours here. It’s significantly less healthy than this brew though, I’ll tell you right now!

There’s lots of ‘approving’ in this recipe; don’t worry too much, and you may want to season a little differently to suit your tastes anyway, for example, I’m not a huge sweet tooth, but you might be!

You will need:

Approx 3/4 tablespoon raw cacao powder

Approx half a cup of oats

Approx half a cup of cold decaf coffee (you can use caffeinated, but if you’re making the alcoholic version it’s best to use decaf!)

3/4 scoop soya protein powder (natural flavour, but you could use chocolate). Whey is also ok, but I prefer soya for numerous reasons. Have a little read up on protein powder and pick what’s best for you.

Splash of water or almond milk to fix the consistency

1/2 a frozen banana (if you are more of a sweet tooth, you may prefer a ripe, fresh banana instead!)

FriYAY extras:

1/2 tsp vanilla extract (for non alcoholic version – optional)

1 tsp honey (for non alcoholic version – optional)

Splash of dark rum (optional)

Fruit & cocktail umbrella to garnish (strongly recommended!!)

 

This is SO SIMPLE and quick to make, I promise.

Put all ingredients in your blender.

Blend.

Pour.

Serve!

 

Enjoy. Happy Friday, folks.

 

 

Protein magic, & clean carrot cake recipe

12809559_10154022763194571_8624223923645781642_nThis tip changed my life… seriously

One of the best nutrition tips I ever discovered was originally something Katrina Scott mentioned in a Tone It Up video… that you can use protein powder to replace flour!

I suddenly had a ‘eureka’ moment. All of those foods you really want when you’re eating clean that you know would dent your progress… pancakes, waffles, cookies, cakes… suddenly became available… in a major, healthy, high protein way!

Sure enough, google and lots of kitchen experimentation later, I became hooked on including all of those old favourites, but in a healthy way. I’ll include more protein powder based recipes over time, as these are my specialty!

Clean carrot cake (makes approx 8, or 4 ‘shell sandwich versions’)

You will need:

1 small grated (or very finely chopped!) carrot

vanilla extract (optional)

2 tsps organic honey

1/2 scoop of protein powder (my preference is Nature’s Garden soya protein powder [I buy the isolate], and for this recipe I use the natural flavour)

cinnamon

1 medium egg or 2 egg whites

1/4 tsp baking powder

dash of water (or almond milk if you prefer)

Cake

  1. Beat your egg and whisk in with the protein powder, and several shakes of cinnamon.
  2. Add in your honey and baking powder. Mix thoroughly.
  3. Check the texture and add a dash of water or almond milk to thin the texture if needed.
  4. Gently stir in your finely grated carrot.

 

I use a madeleine mould for mine to make the pretty shell shapes – mine was a present from France, but I’d highly recommend you get a similar silicone flexible one from here, it makes the cakes so simple to remove – but any cup cake cases in a tin will work!

10 minutes in the oven at around 180 degrees should do the trick, but this depends on your oven.

Icing

If you’d like to ice them, or sandwich the shells together, you will need:

2 tbsps cream cheese

1 tsp organic honey

3 or 4 shakes of cinnamon

dust from your carrot gratings

  1. Combine all of the above (except your ‘carrot dust’) to make your icing, and spread on your cake.
  2. If this is your finished product, garnish with your carrot dust.
  3. To make the ‘shell sandwich’ version, sprinkle your carrot in the middle and then stick two shells together.

Enjoy, and sparkle