If you follow me on Twitter or Instagram you’ll know I am a HUGE fan of cereal. My all time favourite type is granola. I’d give my right arm for a bowl of those sweet, crunchy oat clusters in ice cold almond milk. But if you’ve ever looked at the nutritionals of usual supermarket granola its not pretty. Masses of added sugar and palm oil are the usual suspects.
Rather than miss out and avoid it completely, I thought I’d come up with my own healthier, no added sugar variety. Still with all the sweet and crunchy oat clusters, but made without sugar and only healthy fats.
It’s no secret that I love cinnamon flavoured things, so when USN kindly sent me a tub of their new Lean-8 protein powder in vanilla cinnamon bun flavour I was rather excited. I have already created a High Protein Cinnamon Roll recipe, so I decided to cinammonise (that’s the technical term) my baked oats recipe.
If you’ve never tried baked oats then you are seriously missing out! They are super simple to make, but are insanely delicious. Especially when the weather is wet, cold and miserable as they are like a warm cuddle (a high protein one) in a bowl. Wave goodbye to your usual protein shakes from a shaker, and embrace the new way to get your protein in!
I know I say this about every recipe, but this has to be one of the most simple yet most delicious recipes to date. No matter what your level of cooking skills, you’ll be able to create this tasty Thai Spiced Baked Chicken. It’s all thanks to some juicy chicken thighs (which I get from Muscle Food) and Blend Brothers Thai Jungle Curry Savoury Blend (which you can get here).
What has come over me, another veggie recipe! This one, although it is designed to be a side dish, could quite easily act as the main event, especially if you are a vegetarian as it’s surprisingly high in protein. How? Well that’s all down to Blend Bros very tasty high protein savoury blend. It’s full of flavour, but is also enriched with pea protein, thus boosting the overall protein content. As always with my recipes, its incredibly easy to make and you can even use up some left over rice, or cook some in advance so you can whip up this dish even quicker at meal times! Give it a try and let me know what you think.
I know what you’re thinking, sweet eggs – really?! I urge you to try this recipe before you knock it. Especially if you are on a low carb diet and are craving something sweet. It’s super quick and easy to make and I promise you it will hit the spot.
So why the name? In this recipe I will not only show you how to make a delicious post workout smoothie, I’ll also explain how it could help you recover better. Now please note I’m no expert, but I do have many years experience in the sports nutrition industry and an equal number of years suffering the pain of DOMS (that’s delayed onset muscle soreness for those who are not familiar with the term!) so I have tried various methods to aid with my recovery.
When we exercise we are putting our bodies under stress. Not only do our muscles rip and tear during the process, dangerous free radicals are released within our bodies. Exercise is a very powerful tool to strengthen our bodies, but we need to give it the correct support to repair and recover in order to gain muscle strength.
To keep it simple, after we workout our muscles require amino acids (protein) to aid with tissue (muscle) damage, and we need to refill the glycogen (carb stores) we’ve lost through exercising. (Please note there is FAR more to it than this and plenty of variables, but in the interest of keeping things simple this is as far as I will go).
Que the protein shake! In this recipe I have chosen to use a fast-acting whey protein as this smoothie is designed to be consumed post workout – my favourite is Smart Protein’s Elite Whey Isolate in vanilla.
As for the carb source I have chosen honey, a simple carb which will be digested quickly. But not just any old honey, I’ve used Steens Raw 15+ Manuka honey.
Not only extremely delicious, Steen’s honey is different to others as its cold pressed. This means the natural amino acids & enzymes found in the honey are not damaged by heating it. It also leaves the phenolic compounds in the honey, which have an antioxidant effect – another great benefit to the recovery process!
Speaking of antioxidants, this brings me onto my choice of the mixed berries for the recipe; namely blueberries, blackberries and cherries. These berries are high in antioxidants which are thought to help to fight the harmful effects of free radicals which have been linked to cancers and other health problems.
So less of the science lesson and more of how to make this tasty and recovery boosting smoothie!
This recipe was created on one of my low carb days when I was having a craving for chicken nuggets. I do have a healthy chicken nugget recipe (you can find it here) but this uses oats, so I needed to find a lower carb alternative. That’s when I remembered Sukrin’s fantastic Coconut Flour. It does have a subtle coconut flavour, but this isn’t overwhelming so I thought I would give it a try, and I’m glad I did as it was so delicious!
It’s quick and easy to make, as with all my recipes – so give it a try!
So it’s confession time, this recipe doesn’t contain peanut butter. SAY WHAT?! I know, stay with me… Instead it uses peanut flour, which gives all the deliciousness and protein of peanut butter, but without so much fat – bonus! My peanut butter cups also use whey protein to boost the protein content further, with a touch of Sukrin’s amazing sugar free icing to add a little sweetness without sugar.
I prefer to use a silicone chocolate mould to make these as it’s easy to get them out of, but you can use a classic chocolate mould, or even small paper cake cases if you don’t have one.
This recipe was massively self indulgent, but I hope you love it just as much as I do! I wanted to combine my love of fluffy protein pancakes, peanut and chocolate. It uses oat flour instead of refined white flour, along with Sukrin’s fantastic high protein peanut flour, which is a great way of adding delicious peanut flavour without as much fat. The pancakes are awesome just as they are, but the rich, chocolately sauce takes them to another level!
I absolutely adore fresh, warm waffles drowned in syrup. So I had to come up with a healthier, protein packed version (of course!) so I could enjoy them whenever I wanted.
These waffles are made in a silicone waffle mould rather than a waffle grill. I got mine from a department store but I’ve seen them in lots of cookery shops and on the web. Otherwise just use a cupcake tin, they will taste just as delicious.
I know what you’re thinking, what the hell is Mexican Pibil? Traditionally it is a Mexican slow roasted pork dish which is cooked with orange juice and chilli (amongst other things). This results in a warming gently spiced sauce – sounds good right! Traditionally the pork is slow cooked over a fire pit, which isn’t the most convenient of cooking methods but it produces the most incredible flavour. So how did I do it? Well actually I didn’t. The clever folks at Blend Brothers have created a range of delicious high protein sauces, one of which is Mexican Pibil. Full of all the same delicious flavours as the traditional recipe, but minus the suckling pig and fire pit. It’s also infused with protein, so you can cut back on expensive meat and still hit your protein quota! I swopped the pork for chicken in this dish to bring the fat content down, but by using a whole chicken and roasting it on the bone, all the juicy pull-ability is kept. I chose to serve mine in a wholemeal wrap with salad, but it’s also great with some steamed rice or even cold the following day over a crisp salad.
This is a quick, simple and clean tasting salad that you can knock up in a matter of minutes. I highly recommend the smoked chicken breast from Muscle Food. You can use plain cooked chicken but the smokey flavour really gives this salad a lift.
Now why blackberry cheesecake I hear you ask? Well because I love cheesecake and I have more blackberries in my freezer than I know what to do with! A gentle morning walk picking a few token blackberries turned into a 2kg hoard because, well I can’t turn down free food! So here is how I created this Autumnal creation and what you need to create your own.
That’s right, vegetable soup that’s high in protein. Not something you often hear in the same sentence is it? Now let me just start by saying I’m personally not a vegetarian, in fact far from it. I’d probably prefer to lose a limb than give up meat. But that doesn’t mean I don’t like to mix up my meals and hit my protein quota from different sources . I was also conscience that many of my savoury recipes are unsuitable for veggies, so this one is for you my friends!
Thank’s to Mumma Chef I had a tonne of home grown veggies that quite honestly I had no idea what to do with and were slightly past their best. It was also a very chilly Autumn day and I was really craving something warming like soup. So I rolled up my sleeves, dug out my tin of Blend Brothers high protein sauce, and got cracking creating this delicious High Protein Chunky Vegetable Soup!
I’m a HUGE fan of Mexican Food. Burritos, Fajitas, Enchiladas you name it, I’ve devoured it. However, Mexican food despite being utterly delicious, isn’t renowned for being the healthiest of cuisines. One of arguably the the most tasty, but most unhealthy of the lot is chilli cheese nachos. With an average portion containing more than 1,000 calories and over 100g of fat, its usually something saved until a cheat meal. Until now! With a few clever swops and the help of Blend Brothers Mexican Savoury Blend I have created the same mouthwatering flavour, but for nearly half the calories, a smidgen of the fat content and MORE protein!
Here’s what you will need, and how to make them…
With its crumbly biscuit base, sweet and creamy cheesecake filling and orange jelly and chocolate topping, this ‘Jaffa Cake’ cheesecake tastes like it should be loaded with fat and calories. But with no added sugar, only 290 calories and a whopping 26.5g of protein per slice you can enjoy a piece everyday!
Who doesn’t love fudge?! Rich, sweet and melt in the mouth. The ultimate indulgence which is usually rammed with refined sugar, cream and butter. And that’s before any flavourings or additional goodies are added!
But not one to miss out, I thought I would try and recreate this tasty treat but in a healthier, protein packed way. This recipe contains just 3 simple ingredients and the flavours can be changed to your taste.
I adore salmon in any form. Cold smoked, hot smoked, pan fried, steamed… you get the point. But my absolute favourite way to eat it is baked and topped with chia seed dressing.
One of the reasons for this is obviously the incredible flavour, but also that it’s ready in less than 30 mins. That includes the preparation and cooking of both the salmon and dressing.
It can be hard to get the timing right with salmon fillets, if you under cook it then it can be slimy, and over cooked its nasty and dry. Hopefully following these simple steps you will have perfectly cooked salmon covered with a delicious and healthy dressing.
When you are seriously craving a cheat meal or kiddy food (in fact if you have kids make them these!) and you would gladly give your right arm for some junk then stop and try this recipe first!
Succulent chunks of chicken breast encased in a crispy coating – other than some decent ketchup to dunk them in nothing else is necessary!
They are SO simple to make and have very few ingredients so give them a try.
You might not be familiar with what flavour ‘Snickerdoodle’ is, so let me enlighten you. Snickerdoodle is a name which has made it’s way over from the U.S – basically it’s a plain cookie which is then rolled in cinnamon sugar. I have taken the same idea with these Gluten Free, Sugar Free Raw Snickerdoodle Bites, and included all the same flavours but without the sugar, butter, oil or refined flours.
They are ideal to make as an on the go breakfast or snack, and because they don’t require any cooking they couldn’t be more quick and easy to whip up!
Don’t let the name scare you! I know when you think cookie you don’t naturally think chickpeas. But I promise you it works!
These a soft cookies and go particularly well with a big mug of tea whilst they are still slightly warm.
These sugar free meringues taste just like normal sugar laden homemade ones. Light and crispy on the outside with a sticky, marshmallowy centre. Not like those powerdery white domes that you get in the supermarket. But the best part is they are made using Vitafibre instead of sugar. Vitafibre is a fibre based sugar substitute and is available here. Which means they are totally sugar free!
I LOVE lemon drizzle cake. My mum used to make it when I was a kid and I’ve adored it ever since. Soft, light sponge with a sweet, tangy glaze was how I remembered it. But what I also remember is the vast amounts of refined white flour, butter and sugar!
This recipe tastes JUST like it should, but doesn’t contain any of the nasties. It uses Sukrin’s incredible low carb Gluten Free Cake Mix which contains sesame flour instead of wheat flour – very clever. The mix contains natural sweeteners as well, so no additional sugar is required.
I also added a boost of protein (of course) in the form of Muscle Mousse which is a casein based protein powder that doesn’t dry the sponge out.
I also replaced the butter with rapeseed oil which is a fantastic form of mono-unsaturated fat – so you could almost say enjoying a few slices is good for your health… Kinda…
(Recipe makes 6 squares. If you want more, simply double or triple the recipe as stated below.)