Recipes

Chickpea cookies:

I know how it sounds. One of those recipes that bloggers and fitness fanatics makes to trick their mind into thinking they’re eating something like the real thing, with substitute ingredients to make them healthy. When in reality, they taste nothing like the real thing and in fact, exactly like the ingredients they’re made with.

Well, these aren’t that. Maybe because I snuck some chocolate into the recipe but whatever the reason, they’re a bloody tasty substitute for sugary cookies.

Ingredients:

1 can of chickpeas – drain and dry

¼ cup of peanut butter

2 tsp melted coconut oil

¼ cup of honey

1/2 cup of chopped dark Lindt chocolate

Method:

  1. Chop dark chocolate
  2. Place all ingredients in a food processor and blend
  3. Spoon mixture onto a paper-lined oven tray
  4. Cook for 12 – 15 minutes
  5. Let cookies cool down on a cooling rack

They’re really that simple. Wait for them to cool down before you eat, melted chocolate straight from the oven is hot…

Nourish Bowl

I absolutely love the taste and simplicity of nourish bowls.

They are so simple to make, healthy, versatile and delicious.

Here is one I made in under 10 minutes:

Ingredients:

  1. Coconut Oil (tsp)
  2. Minced or crushed garlic (tsp)
  3. Rice (packet or to cook)
  4. Vegetables of choice (capsicum, eggplant, mushrooms, courgette, carrot, broccoli, asparagus)
  5. Tahini or hummus – I used the Macro Tofu brand
  6. Meat or tofu (optional)

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Directions:

  1. Heat coconut oil and minced garlic in a pan
  2. Add Broccoli, capsicum and mushrooms whole to pan and cook for 3 minutes covered
  3. Turn vegetables and add eggplant
  4. Cook for another 2 – 3 minutes covered
    1. I do this to covered contain in the juices in the vegetables and speed up the cooking process my trapping the heat in the pan
  5. In another pan cook tofu or meat of choice
  6. Boil / Microwave rice or Quiona or you can make zucchini noodles for the base and pour into the bottom of a bowl
  7. Once the tofu or meat has cooked, place sectioned vegetables on top of the rice
  8. Add meat / tofu
  9. Add a spoonful of hummus or tahini (or both like I did)
  10. You can add sesame seeds, crushed nuts or pumpkin seeds on top

Enjoy!

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Pumpkin & Chickpea Curry

I have significantly reduced the amount of meat I eat from 14 times a week to about 5. One of the hardest aspects about reducing the amount of animal protein I eat is finding easy, tasty vegetarian meals but this one is sure to impress!

Serves 3

Ingredients:

1 can chickpeas

1.5 cups pumpkin chopped

1 zuchinni

2 cups vegetable stock

1 TBS coconut oil

1tsp curry powder

1 – 2 cups green beans cut

Step 1:

  1. Heat coconut oil and curry powder in a pan
  2. Add stock and wait to boil
  3. Add pumpkin and zucchini and let simmer until pumpkin is soft (about 7 minutes)
  4. Add can of chickpeas and beans and let simmer for another 5 minutes or until stock has absorbed
  5. Service with white or brown rice

 

Banana Protein Ice cream:

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*Prep time: 1 minute

*Cook time: 2 minutes

This recipe is a fantastic post workout snack or to satisfy your ice cream cravings on a hot summers day

What you will need:

  • One frozen banana
  • 1 scoop of Protein powder
  • Tablespoon cocoa powder
  • Dash of almond milk (you may want to start with about 1 TBS and add as you go)

What you do:

  1. Chop up frozen banana into slices
  2. Place all ingredients in the food processor
  3. Process until the mixture is a creamy, ice cream consistency
  4. If the mixture is too dry and not processing well, add small dashes of almond milk to the mixture teaspoon by teaspoon

Macros without protein powder: – will vary depending on protein

  • Calories: 221
  • Carbs: 31g
  • Fat: 3g
  • Protein: 23g

 

Crispy Kumara Fries!

*Prep time: 5 minutes

*Cook time: 40 minutes

This recipe is a great alternative to hot chips or deep fried kumara chips. Full of taste without the guilt. I absolutely love these for my carb source at dinner, but they’re also great for a snack too.

What you need:

  • 1-2 Kumaras
  • Cooking spray (or extra virgin olive oil)
  • Dried Rosemary (optional)
  • Sea Salt

What you do:

  1. Pre-heat oven to 200 degrees on bake and boil a pot of water
  2. Peel the kumaras
  3. Cut the kumaras length ways, into chip sized pieces
  4. Place chips in the pot of boiling water
  5. Let boil for 10 minutes to soften the kumara. While they are boiling spray or oil the cooking tray.
  6. Drain the fries and transfer to cooking tray. Sprinkle on dried rosemary and sea salt on over top
  7. Cook for 30-40 minutes, turning once
  8. Enjoy – Kumara fries without the guilt but oh so tasty!

Macros for serving size: 130g cooked Kumara

  • Calories: 178
  • Carbs: 42g
  • Fat: 0g
  • Protein: 2g

Note: Boiling the kumara extracts some of the starch which makes them crispy on the outside and soft on the inside

 

Kumara Hash:

*Prep time: 10 minutes

*Cooking time: 10 minutes

What you need: (serves one)

  1. One small peeled kumara
  2. ½ onion
  3. 1 egg white
  4. Spices (optional) – I use onion and garlic powder

What you do:

  1. Preheat frying pan on a medium heat
  2. Chop the onion into small pieces
  3. Grate kumara
  4. Add all ingredients in a bowl and mix
  5. Spoon mixture onto frying pan on medium heat
  6. Transfer mixed ingredients into the heated frying pan
  7. Cook on each side for 3-5 minutes or until golden

Note: This recipe is a great alternative for bread used for poached eggs, pizza base or a bun for burgers.

 

Nut Butter:

*Prep time: 1 minute

*Making time: 40 minutes

If you’re anything like me you have a serious weakness for nut butters and it can become really expensive funding your addiction. Here is a recipe that saves you money and calories by being in control of the ingredients that goes into the mixture.

You have the option of roasting the nuts beforehand. This will give the butter a richer taste.

What you need:

  • 1-2 cups nuts of your choice (Almonds and peanuts are easiest)
  • 1 tsp Salt
  • Cinnamon (optional)
  • 2 TBS extra virgin olive oil  (optional) OR melted coconut oil

What you do:

  1. Place nuts on an oven tray and sprinkle with salt. I also sometimes sprinkle with cinnamon
  2. Roast the nuts for 10-15 minutes at 180. This makes them a little easier to process and gives them that deep roasted flavour however, is not necessary
  3. Let the nuts cool for about 10 minutes
  4. Place all nuts in a food processor
  5. Turn processor on high, slowly adding in the oil
  6. Keep processing on high until the mixture is of the consistency of butter you want. You will need to scrape down the sides every few minutes.This step should take about 10 minutes

Additional options: can also add vanilla essence, cocoa powder or sweetener for different tasting butters.

Note: Even if you think the nuts won’t turn into butter with enough processing, they will! It can take perseverance with this recipe 🙂

 

Protein Hot Chocolate / Mocha:

If you’re anything like me you have a mega sweet tooth. But when you’re trying to trim down or simply be healthier, it can be hard to  satisfy cravings without gorging into sugar laden treats. But not anymore!

*Prep time: 1 minute

*Cook time: 1-2 minutes

What you need:

  • 1 cup unsweetened almond milk
  • 1/4 scoop chocolate protein powder
  • 1 TBS cocoa powder
  • 1-2 tsp natural sweetener
  • pinch cinnamon
  • 1 tsp coffee (optional)

What you do

  1. Put all dry ingredients in a mug and add a dash of almond milk
  2. Stir the ingredients until they are all mixed, with no lumps
  3. Put the rest of the milk in separate mug and microwave for 1 minute or until hot
  4. Combine mixed ingredients and milk while stirring
  5. Enjoy!

Note: You do not want to microwave the protein powder as this will make it lumpy. If you are choosing the option without protein, you can microwave the ingredients the milk.

 

Protein Chocolate

Clean eating chocolate. I don’t think I need to say any more.

*Prep time: 2 minutes

*Cook time: 45 minutes

For this, you need to put the end product in a container that is flexible in order to get the chocolate out. I find individual rubber muffin tins are great.

What you need:

  • 1.5 TBS coconut oil
  • 1 TBS cocoa powder
  • 1-2 tsp natural sweetener

Optional:

  • Chopped nuts
  • Shredded coconut
  • 1/4 scoop of chocolate protein powder

What you do

  1. Melt coconut oil in microwave for about 30 seconds – 1 minute or until it has turned to it’s liquid form
  2. Mix in cocoa powder, sweetener, protein powder & other ingredients such as nuts until it is all mixed into a smooth paste
  3. Freeze for 20 – 45 minutes or until hard

Chopped up almonds, shredded coconut, or cinnamon can also be added, depending on your taste buds.

 

Protein Chocolate Peanut Butter Cup:

Same recipe as above but with peanut butter in the middle. HEAVEN.

*Prep time: 2 minutes

*Cook time: 45 minutes

For this, you need to put the end product in a container that is flexible in order to get the chocolate out. I find individual rubber muffin tins are great.

What you need:

  • 2 TBS coconut oil
  • 1 TBS cocoa powder
  • 1-2 tsp natural sweetener
  • 1-2 tsp peanut butter
  • 1/4 scoop of chocolate protein powder (optional)

What you do

  1. Melt coconut oil in microwave for about 30 seconds – 1 minute or until it has turned to it’s liquid form
  2. Mix in cocoa powder, sweetener, protein powder until it is all mixed into a smooth paste
  3. Pour half of the mixture into the base of the muffin tin
  4. Freeze for 20 minutes
  5. Spoon peanut butter on top of the frozen chocolate and pour the remaining mixture over top
  6. Place in freezer for 20 more minute

PBcupt

 

 

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