Here are some of my favourite delicious and healthy recipes, which I’ll add to over time so keep checking back
Oatmeal Raisin Breakfast Cookies
1/6th of recipe (1 cookie): 194 calories, 3.5g total fat (0.5g sat fat), 277mg sodium, 35g carbs, 5.5g fiber, 9g sugars, 10g protein
2 cups rolled oats
1/2 cup unsweetened applesauce (Heinz baby food is perfect!)
1/2 cup (about 4 large) egg whites or fat-free liquid egg substitute
1/4 cup unsweetened vanilla almond milk
1/4 cup plus 2 tbsp. (about 1 standard scoop or 2 smaller scoops) vanilla protein powder with about 100 calories per serving (Bulk Nutrients Protein Matrix is great)
2 tbsp. Natvia spoonable calorie-free sweetener
1 tbsp. cinnamon
2 tsp. vanilla extract
1 1/2 tsp. baking powder
1/4 tsp. baking soda
1/4 tsp. nutmeg
1/8 tsp. salt
2 tbsp. chia seeds
1/3 cup raisins, roughly chopped
Preheat oven to 180 degrees. Put a baking sheet on an oven tray.
Place 1 1/2 cups oats in a food processor. Add all remaining ingredients except chia seeds and raisins. Puree until uniform.
Gently fold in chia seeds, half of the chopped raisins, and remaining 1/2 cup oats.
Evenly distribute batter into 6 mounds on the baking sheet, about 1/3 cup each. Use the back of a spoon to lightly flatten into 4-inch circles.
Top with remaining chopped raisins, and lightly press into the batter.
Bake until a toothpick inserted into the center of a cookie comes out clean, 10 – 12 minutes.
MAKES 6 SERVINGS
Variations (I make the choc chip ones and use stevia flavoured choc chips – Well Naturally No Sugar Added Dark Chocolate Melts)
Apple Cinnamon Breakfast Cookies – Swap out the raisins for 1 cup of chopped freeze-dried apples: mix 1/2 cup into the batter, and press 1/2 cup into the cookies before baking. Each Apple Cinnamon Breakfast Cookie will have 183 calories.
Chocolate Chip Breakfast Cookies – Trade the raisins for 1/4 cup mini semi-sweet chocolate chips: half inside, and half on top. Each of these will have 212 calories.
Nutty Breakfast Cookies – Replace those raisins with 1/4 cup of your favorite chopped nuts: almonds, walnuts, and pecans are all great! Around 195 calories.
Cranberry Breakfast Cookies – Instead of raisins, use an equal amount of dried sweetened cranberries in the recipe. Chomp into a Cranberry Breakfast Cookie for 188 calories.
Raw salted caramel protein balls
This is my favourite protein ball recipe of all time!
Nutritional information for an average 30g ball:
Calories – 129
Protein – 3.8g
Fat – 6.7g
Carbohydrates – 12.1g
1 cup cashews
1/2 cup dessicated coconut
1 scoop of protein powder (I use Vanilla Protein Matrix by Bulk Nutrients)
15-16 Medjool dates
1 tbsp chia seeds
1 tbsp maple syrup
2 tbsp raw pepitas
2 tbsp water
Good crack/pinch of salt
Extra coconut for rolling
Blend cashews first in a food processor or blender until in chunk form
Add all other ingredients and blend until formed
Pour extra coconut into a bowl
Roll mixture into small balls and coat in the bowl of dessicated coconut
Freeze to set and enjoy
Healthy KFC-style chicken strips
You can use either almond meal (more fat) or oat flour (more carbs) for this recipe. They are tasty, healthy, simple and quick! I like to serve with a a small amount of mayonnaise and a heap of steamed veggies.
Ingredients: (Serves 4)
- 500g boneless skinless chicken breasts
- 1 cup almond meal (or oat flour)
- 1 tbsp paprika
- 1/2 tsp garlic powder
- 1 tsp cumin
- 1 tsp cayenne pepper
- 1 tsp black pepper
- 1 tsp sea salt
- 2 eggs, lightly beaten
- Preheat oven to 180C
- Slice chicken breasts into long strips
- Mix together all dry ingredients
- Dredge each piece of chicken in egg, then coat with almond spice mixture
- Place on baking paper on a baking tray
- Bake for 20-25 minutes until golden, turning halfway through
Drinks and desserts
Chai Vanilla Creme Smoothie
This is one of my favourite smoothie recipes when I feel like an energy hit, that’s also good for me and packs plenty of muscle building protein. Great as a post workout shake too.
50ml soy or almond milk
150ml coconut water
1 scoop vanilla protein powder
1 tsp vanilla extract
1 x Medjool date
Sprinkle of cinnamon
Sprinkle of nutmeg
In a blender, combine all ingredients and puree until smooth. You can also add a banana for the perfect post workout meal.