Mango and Green Tea X50 Raw Cheesecake

Summer is approaching, I know, exciting isn’t it.

Except the sunburn, flies, sweaty hair, the dreading wearing a bikini, the seatbelt buckle burning you.

That’s the bad stuff. The good stuff is, BBQs with family and friends, fresh salads and cold drinks, spending time outdoors as there is more daylight hours, the beach, and bronzed skin (if you don’t have a pale English completion like me).

I made this cheesecake with Summer in mind, the tropical flavours, light delicate texture and the goodness of green tea. It also contains creamy coconut and the healthy fats of avocado.

You need to make it in 4 layers, freezing in between each so they stay separate and pretty!

A couple of notes to help you;

Use raw cashews not roasted.

Use only the thick part of the coconut cream, not the watery part.

The finished cheesecake will look a little like this…

Base

150g almonds

50g dates, soaked in boiling water or 15 mins then drained

Combine in a food processor until the mix resembles a wet crumb. Line a freezer safe dish with cling wrap and press the base mix into the bottom of the pan. Make it nice and even then pop into the freezer for 20 mins.

Green Tea Layer

4 x50 tea sachets

150g avocado

150g cashews soaked in water overnight and drained

50g coconut cream

Combine these until super silky smooth in the food processor. Spread this layer on top of the base nice and even and freeze again for 20 mins.

Coconut Layer

150g coconut cream

50g cashews soaked in water over night and drained

3g vanilla bean paste

20g stevia icing mix

Same as the last layer, whizz in the food processor, spread on top and freeze for 20 mins.

Mango Layer

150g mango fresh or frozen and defrosted, plus 50g sliced or diced

50g coconut cream

150g cashews soaked in water overnight and drained

Combine the 150g mango, coconut cream and cashews in the food processor until super smooth and spread evenly on top of the rest of the cheesecake. Place the other 50g mango on top and press down.

Freeze the entire cheesecake for 2 hours or overnight.

Slice and store frozen but allow to defrost before serving.

Chocolate Brownies with Caramel Protein Chunks & Strawberries

If you like;

Gooey centre brownies

Gluten free treats

Caramel

Protein rich foods

Chocolate

Strawberries

Chocolate

Chocolate 

Or chocolate….

Then read on! If not, make this anyway 😝

  
1/3 packet of gluten free brownie mix

1 scoop vanilla or chocolate protein (I used, MUSCLE MILK) 

65g egg whites

100g strawberries – fresh or frozen

1 TITAN VANILLA NUT CARAMEL BAR <~~ click the link, to WIN! 

1/3 cup water
Preheat oven to 160 degrees and line a loaf tin or similar size baking dish with baking paper.

In a bowl, add the brownie mix, egg whites and protein powder. 

If the mix is too dry, add the water, a little at a time.

Once you have a fairly runny batter, add in chopped strawberries and a chopped TITAN BAR. 

Pour mix into dish and bake for 20 mins before checking. If you like your brownies gooey, 20 mins is about long enough. If you like them firmer, more cakey, leave longer, perhaps 30 mins. 

Leave to cool and set a little.

Serves 8

133 calories

3.5 fat

20.6 carb

6.2 protein

 

Pumpkin Pie

  
It’s that time of year! All the USA has gone pumpkin mad…. From Oreos, lattes (my recipe here) to pies! 

I freaking love pumpkin so I wanted to share my recipe.

You can make this crustless if you prefer, but trust me, this crust is so delicious, healthy and the texture is spot on. It’s worth doing. Buy your protein bread HERE and use the code VJC10 for a discount.

PIE CRUST

70g Protein Bread Co Mix

30g coconut flour + 5g

20g coconut oil + 5g

5g stevia

1 large egg

Start with the crust, combine the bread mix, coconut flour,  coconut oil, stevia and egg and it will be a nice press able consistency. Leave out the extra 5g of coconut flour & oil.

Use the extra coconut oil to grease the pan you are using. I love springform cake tins.

Put the 5g coconut flour on a bench to prevent sticking and roll out the pie crust dough until large enough to cover the base and sides of the tin you are using.

Gently press the crust into the tin. Bake for 10 mins at 160 degrees.

PIE FILLING

400g cooked, mashed pumpkin

3 eggs

125ml coconut cream

50g stevia (or to your taste)

1 tsp cinnamon

1/2 tsp nutmeg – or use pumpkin pie spice to replace this and cinnamon.

Pinch of salt 

Combine all ingredients in a blender or processor to make a runny yet creamy batter.

Pour into the crust that has already been baked a little while.

Return to the oven and bake at 160 degrees for 45 mins or until the centre is no longer liquid.

Cool in fridge for a few hours before slicing and serving. This will set the filling further.

Serve with whipped coconut cream and for extra decedance some roasted (candied perhaps) pecans and a drizzle of maple syrup.

*not my image, the pie was eaten too quickly to get one*

Protein Lemon Meringue Pie

Its been a long while since I’ve posted a recipe… Or anything for that matter.

What’s been happening?

Well, I’ve been researching coaches for my next show – next year. I’ve been working. Watching the Olympia!!! I’ve been sick, with the flu, like so many of us this time of year. I’ve been reading and improving myself. Training. Cooking. I’m blonde now! Also I’m busy with something else but Ill show you all soon 🙂 Busy.

The best thing I’ve done in ages is attend the Perth Fitness & Health Expo.

Flush Fitness was kind enough to have me working at their Muscle Milk booth. It was so much fun, chatting to people, handing out samples and watching the bodybuilding so, where a friend of mine won her pro card!

Speaking of Muscle Milk, this recipe uses their 100 calorie RTD (ready to drink) vanilla protein shake bottles.

I love them, not so much as a meal, or in place of actual food, but for convenience. I love keeping a bottle in the fridge and I use a splash of it in place of regular milk in my coffees. Add sweetness, vanilla flavour and extra protein. I suggested it to the girls on the booth at the expo and we all ended up drinking our long blacks with vanilla Muscle Milk all weekend.

So, LEMON MERINGUE PIE!!!

One of my all time favourites. This recipe is super low in calories. But bear in mind its calculated without a base.

You can absolutely make a base (I did) but add those calories/macros in too.

For the base I used 1/2 a packet of gluten and sugar free cookies, a tablespoon of natural peanut butter and a splash of water. Put in the food processor and make into a crumb that can be pressed together. Press this into a springform cake tin lined with cling wrap. This is totally optional – it will add a lovely dimension and make it closer to the real thing but adds alot of calories and carbs. Without is more diet friendly.

Lemon Filling

2 Muscle Milk RTD 100 calorie low-fat protein shake – Vanilla Creme

1 packet diet lemon jelly (I use JellyLite)

Heat up in a saucepan or in a microwave safe bowl one of the protein shakes almost to boiling point. Mix in both lemon jelly sachet (1 packet) VERY well. You don’t want any lumps.

Mix in the second protein shake (cold or room temp) well. Allow the mix to cool to room temp, and then pour into your prepared pan either with our without a prepared cookie base.

Set in the fridge for 4 hours minimum.

Meringue Top

5 egg whites

50g natvia icing mix

Preheat oven to 150°C . Separate 5 eggs and place the egg whites in the bowl of an electric mixer and beat until soft peaks form.

Gradually add the natvia, beating well until the mixture is glossy and has reached stiff peaks.

Carefully turn out the mix onto a lined baking tray, spread it so it is about the same size as your cake tin that the lemon filling is setting in.

Place in the oven, reduce the heat to 120°C and cook for 1 hour. Turn the oven off and allow the meringue to cool in the oven.

Once the meringue is cold, and lemon is set, you can serve them. It’s as easy as taking the filling out of the tin/mould, place the meringue on top and viola!!!

Without a base:

6 serves

59 calories

Fat 0.5g

Carbs 1.7g

Protein 11.7g

Choc Chip Cookie Dough Pie

Do you love cookie dough? Pie? Chocolate? Healthy food? Desserts?

Good… You will LOVE this!

The original recipe came from Chocolate Covered Katie and I changed it a little. This is her picture also, mine aren’t as pretty but the dish looks the same 🙂 

I used butter beans, originally I was going to use chickpeas as I have in multiple desserts but I read the nutritional profile and butter beans where the same! But a better flavour. 

So here is my version;

2 cans (420g) drained and rinsed of butter beans

100g rolled oats (ground into flour or whole)

100g fat free natural yogurt

100g dark chocolate

60g coconut oil

60g stevia (or sweetener of choice)

5g vanilla bean paste

10g baking powder

Put put the beans, melted oil and stevia into the food processor. Mix until smooth.

Add in oats, yogurt, vanilla, baking powder, a pinch of salt.

Process again until smooth and well combined.

Stir in (by hand, well, a spoon really) the chopped chocolate. 

Spoon the batter into a lined pie dish or cake tin and bake in a 180 degree oven for about 40 mins. Allow to cool before cutting.

Its delicious warmed up in the microwave for 10 seconds and topped with low fat icecream!

Info per slice (serves 10)

Calories 229

Carbs 23

Fat 12

Protein 10

Lasagna

Low fat.

Low carb.

High protein.

Gluten free.

Lasagna.

Sounds too good to be true?  

   

  
It’s real!

You will need;

10g olive oil

3 cloves garlic, crushed

100g (1 medium) onion

500g lean beef mince (or any kind you like)

250g (one large) grated zucchini

150g finely chopped mushrooms

100g (one small) grated carrot

600g jar of passata tomato cooking base 

400g tin tomatoes, diced

1 1/2 tsp Italian herbs

600g cottage cheese

Over a low heat sauté onions and garlic until soft. Add in beef mince, turn heat to medium. Brown mince, breaking apart well. 

Add in the rest of the ingredients except cottage cheese. Turn down to the lowest simmer possible, or transfer to a slow cooker or on top of a fireplace that’s burning slow.

You need to cook this for as long as you can do.

3hrs to 24hrs! It makes a difference! If I do it on the stove, the heat is a bit higher so 3hrs is good. In a slow cooker, perhaps 8-12hrs. On top of the oven, all day/night.

Stir occasionally and make sure it’s not losing too much liquid. Add some water if it does.
When you are near ready to assemble you can make the ‘pasta’ sheets. 

50g oat flour

100g unflavoured whey protein powder 

200g egg whites

1/4 cup water

1/2 tsp Italian herbs

To make you pasta sheets, mix these in a blender until a thin batter. Cook a 1/3 of a cup at a time in a large non stick pan.

Once you scoop the batter into the pan roll it around to spread it. You want nice thin even sheets. Cook on a very low heat, flip and cook second side. Repeat until batter is finished.

Stir the batter with every sheet you make as the whey settles to the bottom.

Sit the sheets aside to cool. Use a little spray olive oil in between to prevent sticking if you need to.
  
To assemble the lasagna, put a quarter of the meat mixture into the base of a very large baking dish.

  
  
Lay some sheets to near cover the meat. Spread a quarter of the cottage cheese on the sheets. Add more meat, sheets, cheese and repeat until you have a quarter of each of the meat & cottage cheese left. Mix the two together and add an egg into it also.

Spread this over the last ‘pasta’ sheet layer evenly, to the sides.

Bake in the oven at 160 degrees for 30-40 minutes. The top should be golden and set. 

Serve with a green salad.

A little tip 🙋 I find it easier to allow the lasagna to cool before slicing up. Then reheat the peice/s you want.

Serves 10

Calories 244

Fat 6.5

Carbs 15.4

Protein 30.5

I get asked frequently.. Are you not ‘into’ competing anymore?

I understand why people ask, I’ve not competed in over a year, and every second person seems to be doing it.

The reason I haven’t been on stage in so long is, well, there are lots of reasons;

Time- I work long hours 5am to 7pm and in reverse on nightshift. That means I’m training as much as I can fit in and I’m not resting enough as it is.

Money- Competing is expensive, suit, hair, tan, makeup, fees, travel, accommodation, coaching fees.

Study- I recently just finished my CERT 3 & 4 in fitness, which needed to be a priority as study for my future is important. I’ve got more study to come!

See my page here for updates.

Vanessa Jane Carley / FB
Coaching- I’ve never had a coach, but I am serious about bodybuilding, it’s so important to me, and I want to go all the way. I will be working with an amazing IFBB Pro and coach once I finish up in mining to help me be successful.

In saying all this, am I not ‘into’ it? No, it’s the opposite! I am so serious about bodybuilding and competing that I haven’t been on stage because I refuse to do so until I am 100% ready. 

Last time I competed I really wasn’t ready, and let myself down. 

Here is a link to my last show.

IFBB Bikini Comp Day
And my first show…

My First Comp
Bodybuilding is a serious sport, just like marathon running, pole vaulting, gymnastics. I don’t compete to challenge myself, just to experience it or whatever. Everyone has their own reasons. Mine is to win, to represent my country, and go internationally to compete with the professionals.

I still train 9 sessions a week. I still track my diet everyday. I live the lifestyle and it’s not a sacrifice, it’s what I love. The bodybuilding lifestyle is just what fits with me.

I’ve got some things working against me, cortisol issues, thyroid problems, long work hours, lack of sleep. That makes it harder, but many people have it MUCH harder than me. Parents to begin with!

I will be on stage again and when I do, myself, my supporters and the industry will be blown away.

Quinoa Paella

Apparently paella was tradionally cooked by men on Sundays as it was the women’s day off. I like that!

Usually it’s made with fatty chorizo sausage but this is still tasty and more protein 👌

1 onion, diced

2 cloves garlic, minced

1 tablespoon olive oil

1 1/2 cups dry quinoa, rinse well

3 cups chicken stock, fat-free

1/4 teaspoon chilli flakes

1/2 teaspoon saffron threads (optional, Turmeric for colour instead 1/4 tsp)

1/2 teaspoon Spanish paprika

1/2 teaspoon black pepper

Sea salt to taste

1 cup tinned tomatoes

1 red capsicum, cored, seeded & membrane removed, sliced into 1cm strips

1 cup frozen green peas

1 teaspoon of your favourite seasoning (roast chicken, garlic salt, herbamare etc)

400g prawns, peeled and deveined, thawed

200g turkey mince 
 Rinse quinoa and dry well.

While preparing quinoa, sprinkle shrimp with a pinch of salt and seasoning. Refrigerate until ready to use.

In a large frying pan, heat oil to medium-low and sauté onions until tender, about 3 minutes. Add capsicum and sauté an additional 4 minutes. Add garlic and sauté 1 minute. Add turkey mince and sauté an extra 4 minutes.

 Add quinoa, chicken stock, quinoa, saffron, paprika, black pepper and salt. Cover and bring to a boil, reduce heat to a low boil, and continuing cooking approximately 10 minutes or until most of the liquid has been absorbed. 

Add tinned tomatoes, peas and prawns, cover and continuing cooking 5 minutes. Remove from heat, leave covered and allow to set 10 minutes.

  
Not my image – but a squeeze of lemon on top finishes it nicely x

Red Velvet Protein Brownies

I altered my amazing Chocolate Protein Brownies recipe for this! 

The beetroot will give the beautiful colour but it won’t taste like it 😊

  

1 1/2scoops 100% Whey Protein Professional CHOCOLATE 
30g stevia
60g cocoa
1 1/2 tsp baking powder
2 tbsp macadamia nut oil
200g beetroot purée 
2 eggs 80g oat flour

Mix together all the dry ingredients first then add in the oil, beetroot & eggs.

Pour into and spread out in a lined Perspex baking dish.

Bake for about 20 mins at 180 degrees, longer if you like it firmer, like cake. 

Top with Greek yogurt like I did, or some vanilla protein mixed with a little water mixed to an icing consistency. 

Makes 16.

Below is for one square, without icing/yogurt.

76 calories

3.9 fat

4.5 carbs

5.1 protein

Sticky Date Protein Pudding

Wouldn’t it be great to have a carb free sticky date pudding? Well dream on my friend. Sorry, but this is the next best thing. Low fat, lower carb and higher protein than traditional, with extra fibre from chickpeas! 

  
100g dates (soaked 1/2 cup boiling water for an hour)

2 eggs

2 scoops Muscle Milk Light Vanilla Protein

60ml unsweetened almond milk

1 tin (240g drained) chickpeas

Combine all in a food processor until a smooth batter. Pour into a baking dish.

Combine together;

1/2 scoop Muscle Milk Light Vanilla Protein

20g coconut sugar 

Sprinkle evenly over the pudding and pour over 1/3 cup boiling water.

Bake at 180 degrees for about 20-30 mins. 

  
Enjoy warm 👌

Serves 6

177 calories

3.9 fat

23.1 carbs

10 protein