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

 

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

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

Chocolate, Caramel, Coffee Slice

I want to share this absolutely amazing recipe with you, but first, I must tell you, the original recipe is from OMGPaleo, I just changed it to suit me, so full credit to them.

To make this beautiful slice you need the following for the layers;

Choc Base:

50g shredded coconut

35g cacao powder

150g nut butter (make your own or buy it)

40g honey

1/2 tsp ground cinnamon

.

Caramel Fill:

100g dates (soak in boiled water for an hour, drain)

50g  nut butter

1/2 to 1 tsp vanilla bean paste- to taste

50ml coconut cream

.

Coffee Topping;

100g Cacao Tree Lactose Free Milk Chocolate <- Click to see information on these amazing chocolate bars!

75 ml coconut cream

2 tsp instant coffee

pinch of himilayan sea salt

.

To make the base simply put all ingredients into a food prossewsor until combined. Press into a tin/dish lined with baking paper. Put in freezer for 20 mins.

Now the caramel. Put the dates into the food processor and pulse until they break down, now add in the rest of the ingredients and continue to process until a smooth caramel. Scrape the sides down occasionally, it’ll take a few minutes. Pour this on the base and smooth out evenly. Put in freezer for another 20 mins.

The beautiful coffee topping is easy, just put all the ingredients into a microwave safe bowl and heat on meduim, stirring frequently, until the chocolate is melted, coffee dissolved and its lovely and shiny. Pour this on and spread over the slice. Freeze for 20 mins.

Take the slice out of the freezer and leave in on the baking paper. Slice into 16 squares.

Store these in the freezer but remove and defrost before eating so they can turn gooey, and delicious!

Per square;

175 calories

13.3 fat

10.9 carbs

5 protein

Banoffee Meringue Cake

This to be honest is far easier than it looks! But it is super rich and decadent…. Ooohhh I feel like the Nigella Lawson of clean eating!

First make the meringue cake base.

Preheat the oven to 160o degrees and line a cake tin with baking paper so nothing can stick, I used a springform tin too.

Mix together;

2 tsp white vinegar

2 tsp arrowroot powder

2 tsp vanilla essence

1/4 cup stevia (keep that seperate for now)

Plus the all important EGGWHITES you will need 5.

Now,

Using a SUPER CLEAN (thats why its clean eating) bowl you can whisk your egg whites.

Whisk at a high speed until soft peaks form, you now add in a third of the vinegar, vanilla mix, continue whisking, and add in a third of the stevia, repeat until all is added and the egg whites are stiff peaks. You should be able to turn the bowl upside down and nothing spills or falls.

Gently transfer this to the cake tin and bake for 30 mins until the top is golden, turn the oven off and leave for 2 hours minimum to cool.

Salted Toffee Sauce;

75 g pitted dates

3/4 cup boiling water

1/4-1 tsp pink himalayan salt according to your tastes.

Pour boiling water over dates and salt the\n microwave for 2 mins.

Once cooled a little put in blender until a super smooth sauce. Add water or almond milk if its too thick

Whipped Coconut Cream;

Put a can of quality coconut cream in the fridge overnight.

Open the can, pour out the clear water and you are left with the thick cream, simply whip that!

Assemble this beauty!

Cake on a plate first.

Sliced bananas all over it, I used 3.

Now the toffee sauce, then whipped coconut cream.

Top with a littler grated chocolate like the one I used from Cacao Tree.

Enjoy!!!

Chocolate Chip Protein Cookies

This recipe is an adaptation of my Choc Peanut Butter Protein Cookies.

I made them last week for an amazing friend of mine Jassy, she entered her second bodybuilding competition in fitness division and placed 2nd! She is such an inspiration, as are so many of my wonderful friends in and out if the fitness community!

Now, these cookies, they were kind of awesome, if I do say so myself! They are actually quite high in fat, but low carbs, it’s healthy fats so don’t be scared!

This recipe made 15 large cookies.

Mix the following;

2 eggs
100g nut butter (I used Mayvers Super Spread)
1/4 cup stevia
1/2 tsp vanilla bean extract

Into that add some roughly chopped dark chocolate, I used 20 pieces (5 rows) of 70% cocoa but the darker the better.

Next stir in your protein!

2 scoops of Species Isolyze Vanilla Icecream – Whey Protein Isolate

I used this because it has 110 calories per scoop, 27g high quality protein, 0 carb and 0 fat! It really tastes like icecream too!

Shape into cookies (they will spread a little) and bake on a lined tray for 15 mins!

Calories 122
Fat 19
Carbs 5
Protein 7

ANZAC (inspired) biscuits

It has been claimed the biscuits were sent by wives to soldiers abroad because the ingredients do not spoil easily and the biscuits kept well during naval transportation. -wiki 

 At this time of year, the weather is cooler and I’m getting excited about more baking. 

It’s Anzac Day on Friday so I thought it would be fitting to make a version these Aussie favourites, they are not the same, as the traditional ones are a part of our history as a nation. These are a bit healthier but not better 🙅.

 Mix the dry ingredients;

 3/4 cup rolled oats 3/4 cup oat flour
1/2 cup shredded coconut
1/2 cup almond meal

Mix the wet ingredients;

1 egg
1 tbsp coconut oil
1 tbsp macadamia nut oil
1/4 tsp black strap molasses (optional)
1/4 cup honey

Combine the wet and dry and using wet hand mould into flat biscuits.

Bake in oven 180 degrees for 15-20 mins until golden.

Allow to cool and enjoy!

Remember, Anzac Day is not just about biscuits, it’s about remembering our fallen soldiers. The brave men and women who fought in the past and are currently serving abroad.

Lest we forget.

Gluten Free Blueberry Bread and Butter Pudding

Today is mine and Gavin’s anniversary and even though I am prepping for a comp, I decided its time for a carb refeed.

Bread and butter pudding has always been favourite dessert, well that and sticky date pudding, but I’ll get to that another day.

I made this the night before, let it set and soak in the fridge overnight before baking in the morning.

3 slices Country Life low GI gluten free white bread (crusts removed and then cut into 6)

1/2 cup coconut cream
2 eggs
1 tsp honey

1/2 cup blueberries

Put bread in a oven safe dish and add blueberries, spread them evenly.

Whisk the wet ingredients very well in a separate bowl.

Pour over the bread, use a fork to squash the bread down so it really soaks up the mixture and goes soggy.

Leave overnight covered in the fridge or at least 30 mins.

Bake, uncovered at 180 degrees for 25-30 mins until the top is golden.

Serve with extra honey drizzled on top.