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

 

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

Gogi Berry & Coconut Protein Balls

 

I love Gogi berries! They contain;

11 essential and 22 trace dietary minerals
18 amino acids
6 vitamins
8 polysaccharides and 6 monosaccharides
5 unsaturated fatty acids, including the essential fatty acids, linoleic acid and alpha-linolenic acid
beta-sitosterol and other phytosterols
5 carotenoids, including beta-carotene and zeaxanthin (below), lutein, lycopene and cryptoxanthin, a xanthophyll
numerous phenolic pigments (phenols) associated with antioxidant properties
Select examples given below are for 100 g of dried berries:

Calcium – 112 mg, providing about 8–10% of the dietary reference intake (DRI)
Potassium – 1,132 mg, giving about 24% of the DRI
Iron – 9 mg (100% DRI)
Zinc – 2 mg (18% DRI)
Selenium – 50 micrograms (91% DRI)
Riboflavin (vitamin B2) 1.3 mg, 100% of DRI
Vitamin C – 29 to 148 mg (respectively, 32% and 163% DRI)

According to my mate Wikipedia 😊

All you and I need to know is they taste good and are good for you!

I made these yummy little bites with them!

50g Gogi berries
30g shredded coconut
50g rolled oats
40g cashew spread
1 scoop (35g) Muscle Milk Vanilla Creme Protein
1 tbsp water

Mix all ingredients except water. If it’s not sticky enough to roll into balls then add half the water and mix. Add the other half if needed.

Wet your hands before rolling into 12 balls as this will prevent them sticking to you.

Calories 78
Protein 3.2
Carbs 6.8
Fat 4.2

Fig & Lemon Slice

Something light and tangy for summer picnics!

140g dried figs (soak in water overnight then drained)
100g shredded coconut
20g chia seeds (soaked in 4 tbsp water overnight)
40g coconut oil (melted)
20ml maple syrup

Put all in food processor until combined well.
Spread out in a lined dish. Lining it will make it easier to get out.

The topping is;

Juice of half a lemon
40ml maple syrup
60g coconut oil

Melt together and pour on top.

Freeze overnight until set.

Serves 12

177 calories
1.7 protein
14.7 carbs
14.3 fat

Paleo Cake

This recipe is so simple, and you can alter it to suit your needs, so use it of a basic vanilla cake, add in banana, berries, chocolate or make it into muffins.

¼ cup coconut flour
⅛ teaspoon pink Himalayan salt
⅛ teaspoon baking powder
3 large eggs
¼ cup coconut oil
2 tablespoons honey
1 tablespoon vanilla bean paste

1.In a food processor, combine coconut flour, salt and baking powder.

2. Add in eggs, oil , honey and vanilla and combine very well.

Add in your flavours if desired… Add cacao in first step or any other dry ingredients, you may need an extra egg if it’s too dry in this case.

If you are adding in bananas do it in step two and if it’s whole ingredients like chocolate chips or berries stir in by hand after batter is made.

Bake at 180 degrees for 20-25 minutes until a knife of skewer comes out clean and top is golden.

Cool for 1 hour

Makes 6 cupcakes so double for a decent cake 😊

I added raspberries for this one!

Enjoy xx

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.

Red Velvet Protein Cupcakes

I wanted to bake something delish for Valentines Day. Also I just got a new protein

So loving this amazing protein and as I’m prepping for comp, I nearly ran out (I’m super disorganised) but then it came. Supplements to your door, gotta love that!

Anyway, the recipe;

2 cups rolled oats
1 cup BeautyWhey Hawt Chocolate
1/4 cup cocoa
3 tsp baking powder
1/4 cup stevia

Blend until oats are fine and remove dry mix from food processor.

Put in the following wet ingredients,

1/3 cup apple purée
1 cooked and puréed beetroot
2 tbsp Greek yogurt
1 egg

Combine well. Add the dry into the wet ingredients and mix until smooth and like cake batter.

Put into lined muffin trays and bake at 160 degrees for approx 20 mins. This recipe makes 6.

Once completely cooled, ice with;

1/2 cup Greek yogurt

1 scoop vanilla protein -or-
1/2 tsp vanilla bean paste & a little stevia.

Pumpkin Pie

2 Mountain Bread wraps (I used rye)
1/4 cup almond milk
4 eggs
500g mashed pumpkin
1 tbsp stevia
2 tbsp coconut milk powder
Mixed spice & cinnamon – to taste

In a large flat dish beat 1 egg with the egg and place the wraps in to soften.

Line a greased pie dish with the wraps and bake for 20 mins at 180 degrees.

In a food processor put the rest of the ingredients and combine until super smooth and silky.

Pour into the base and bake until it firms a little.

Cool overnight in the fridge. Serve with maple syrup.

Makes 6 serves at;

114 calories
4.4 fat
10.8 carbs
6.1 protein

In my photo the tide is out a little but the above recipe should be better suited.

Baked Berry Cheesecake

This recipe is really special, it is a dairy, sugar, wheat free ‘cheesecake’. To be honest the texture is not identical to a cheesecake, it’s actually a fluffier, lighter, moister version.

This is what you need to do;

4 egg whites
1/2 cup sugar replacement (Natvia, stevia, equal, etc)

In a large bowl whisk egg whites to soft peaks and then add in sugar in three lots so it dissolves in well each time and then whisk to stiff peaks.

In food processor;

250g silken firm tofu, drained
1 1/2 tsp vanilla extract
1 egg yolk
1 tbsp tapioca/arrowroot

Mix on low until really smooth (it will turn into a thick liquid, that’s ok)

Fold in the egg white mix in three lots.

Pour into a lined tin and tap on bench to release air bubbles.

Drop frozen berries on top, sprinkle them around evenly as they will sink into the cheesecake.

Bake at 160 degrees for approx 1 hour until the top starts to turn slightly golden.

Allow to cool in tin before taking out and placing on a plate. Store in fridge.

Serve drizzled with honey.

Enjoy 🙂