Here are some of my favourite delicious and healthy recipes, which I’ll add to over time so keep checking back

Breakfast

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

Ingredients:

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

Directions:

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.


Snacks

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
INGREDIENTS:
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
METHOD:
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

Mains

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

Instructions:

  1. Preheat oven to 180C
  2. Slice chicken breasts into long strips
  3. Mix together all dry ingredients
  4. Dredge each piece of chicken in egg, then coat with almond spice mixture
  5. Place on baking paper on a baking tray
  6. Bake for 20-25 minutes until golden, turning halfway through
  7. Devour!

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
Ice
In a blender, combine all ingredients and puree until smooth. You can also add a banana for the perfect post workout meal.