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?

Resisting temptation (& easy comfort food swaps)

shutterstock67879747Recently I had to go home, ill, from work in the afternoon. I feel coldy-achey-fluey and left a meeting to be sick.

Instead of actually listening to my body when I started feeling crap, or when I was retching over a toilet bowl, where it was obviously telling me I was ill, I tried to keep working, and only gave up when my sinuses were so blocked and felt so swollen that keeping my eyes open was difficult. Then comes the hard part. You feel ill, you go home, you reach for the duvet… and all you want is comfort food.

When you’re ill, or busy, or stressed, it’s so easy to quit and give up on your health and fitness goals. So here you’ll find some cheats so that when you’re craving major comfort food, you can easily replace it with a more nutritious option and get a hit of similar flavours to your favourite guilty pleasures, so you don’t feel like you’re missing out.

Also, they’re quick and easy to make – if you’re anything like me, you don’t have time to faff around in the kitchen forever!

Craving…? Well don’t eat that, eat this

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Pizza? If I want something bad for me, this is usually my go-to junk food. Or hangover food haha! There are great cauliflower or quinoa healthier versions which clean up the crust, but they’re still quite dairy heavy (and if you’re ill you should avoid dairy as it builds up mucus in the body – nice!), so instead of considering pizza, whip yourself up a tomato and lentil soup (sometimes I cheat and buy mine!) This way you get much higher nutritional value but with all the tomatoey flavour of pizza, plus protein and complex carbs that are MUCH better for you in the lentils. If I’m reeeeally craving pizza, I like to add a teaspoon of pumpkin seeds, sunflower seeds, some chopped black olives, fresh basil garnish, lots of black pepper… and if you’re not suffering from a cold, a cheeky pinch of mozzarella or parmesan won’t kill you.726fc7d177b8d9598bc7927a21969024

Pasta? I’m not actually a big pasta person, so I actually prefer the healthier swap. Make some courgetti with a spiralizer (or I actually just grate mine!), and throw in pesto or tomato sauce, and take your pick of your ‘pasta’ dish:

  • shrimp and smoked salmon
  • broccoli and pine nuts
  • tuna and anchovies
  • chicken and red pepper
  • tomato and black olive
  • mixed vegetable

Or follow this fantastic recipe from The Londoner for ‘Slutty Spaghetti’ 😉

A plate of pork stir fry with vegetables
A plate of pork stir fry with vegetables

Chinese food? I’m told this is a popular craving but I have to say I’m not a big Chinese food fan, I much prefer Thai (and I mean real thai bangkok street food, although UK thai restaurants seem to do a whole lot better job of making great food than Chinese restaurants here do!)

Anyway, go for a SMALL quantity of BROWN rice, and bigger portion of veggies and protein in a mixed stir fry. Stir fry your vegetables, chicken and or prawns in low-sodium soy sauce, and replace sticky white rice with brown rice, or, alternatively, make ‘coodles’ (courgette noodles, as above with using courgette as a pasta replacement). Or do it properly, without improvising, and check out this stir-fried chicken with broccoli and brown rice.

Burrito? This one can be soooo easily replaced with something far less heavy – healthy Burritowholewheat fish wraps (/tacos!). Marinate some white fish in tomato sauce with some chilli, lime and cayenne pepper. Warm some black beans (and sweet corn if you fancy), shred some lettuce, and stick it in a wholewheat wrap. Skip out on the cheese and the sour cream as they really ain’t good, and it tastes amazing without anyway. You can also substitute chicken in for the fish if you like.

I like to whip up a homemade natural guacamole too – you can find a real recipe here, but The Boy and I prefer to just roughly mash an avocado with a little red onion and black pepper.

a5488c78-c6bf-4a99-8acd-f240988d0dc9Chocolate? This is hard, but sugar is more addictive than cocaine – TRUE STORY – they tested it on rats.

So it’s UBER important to kick the habit, because the reward centre in the brain stimulated when you eat this stuff overrides your body’s ability to tell when it’s eaten enough. And so you eat more. And you want more dopamine-pleasure-hormones so you reach for more of the sweet stuff. And next thing you know, your jeans won’t zip up.Late night chocolate cravings can be kicked in the ass with THIS amazing tea – Pukka cinnamon and licorice. I swear by it.

So there you have it.

What do you crave when tired/ill/stressed? And how do you avoid giving in to temptation?

I’m now off back to bed to sleep it off, as I feel like death. 🙂

Bisous!