Bootylicious Berry Smoothie

12963794_10154141186774571_2117300014501066370_nThe Bootylicious Berry Smoothie, otherwise known as ‘Peanut butter & I-don’t-think-you’re-ready-for-this-jelly’ is an amazing breakfast option, but also works as a post workout shake, or an afternoon pick me up!

Bootylicious_CD_Cover

It’s so simple to make too. You can do it with or without protein powder, whatever your preference.

You need: a blender, and then…

2 tbsps organic natural peanut butter, honey, 1/2 banana, frozen raspberries, approx 3 tbsps oats (and 1/2 scoop natural soya protein powder, optional).

Along with maybe 1/4 cup of water, blend your peanut butter half banana, 1 handful of frozen raspberries, oats and optional protein powder until smooth. Take of the lid and check consistency – you can add more water at this stage if needed. You could even use almond milk if you really want, but that’s not my jam.

Add a little liquid if needed, and a teaspoon of honey to taste. Blend, and serve!

You can add chopped nuts, a sprinkle of unsweetened coconut or raw cacao, or a couple of fresh raspberries and some mint to garnish ❤

This is a new favourite for me, and a happy blending accident. Some of the best recipes come from improvisation!

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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