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

 

 

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5 Minute Spicy Prawn Superbowl

12208777_10153763784549571_4458812694054625097_nWe’re all increasingly busy these days – studies show that mobile devices mean we’re almost never offline from working. No wonder we’re all feeling frazzled. Time (and life!) is short, and so it’s easy to take shortcuts when it comes to nourishing yourself, when really it’s more important we take care of ourselves than ever. I love throwing stuff together that takes less than 10 minutes… and makes me feel better inside and out!

How about all you full time mothers / workers / students out there? Ever feel like you want to be healthy but you just don’t have time? Personally, it has taken me years to get in to cooking, plus I work full time, I have law school in the evenings, and my workouts in the morning and/or lunch tire me out so that when I get home at 8.30/9pm after swinging by Sainsbury’s, I need a quick fix!

Add to that the fact that it’s really easy to look at all these instagram accounts about ‘eating clean’ and/or fitness – Tone it Up, Kayla Itsines, Blogilates – and think prep is going to take forever. After all, who can make meals that look that good, quickly, right?

You can. I can. We can. Meals like this take LESS TIME than an oven pizza, takeaway delivery or microwave meal. So no excuses…

Spicy Prawn SuperBowl
✅5 minutes total prep & cook time*
✅meat free
✅dairy free

*To keep to the 5 minute limit you need microwavable brown rice. Cheating, I know. Or, alternatively, cook up a batch of normal brown rice on a Sunday for the week and just take 1 serving.

Serves 2, or just you, with 1 dinner and 1 lunch.

You need: Brown rice (microwavable), chilli tomato pesto, 1 pack of cooked, peeled prawns, 3 handfuls of spinach, 2 handfuls of kale, 2 spring onions, 1 large tomato, cayenne pepper, black pepper.

Foolproof guide for optimum speed

  1. Microwave the rice for 2 minutes.
  2. Stir fry your prawns, kale, spinach, quickly chop your spring onions and tomato, and throw those in too.
  3. Add two shakes of cayenne paper to the pan, and add black pepper to suit your tastes.
  4. Leave in the pan to sizzle for 1 – 2 minutes on a high heat until it’s all heated through.
  5. Add 1 and a half teaspoons of chilli-tomato pesto to the rice, stir in with the veg and prawns.
  6. Eat half and save the rest for a tasty lunch or supper later in the week.

This is a really filling but fairly healthy supper option that goes well with almost any healthy lifestyle plan you might be following.

What quick fixes do you make when you don’t have any time?