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.
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.
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.
These protein ‘bounty bar’ chocolates were the beginning of my love affair with protein confectionery. A mouthful of rich chocolate and creamy coconut is truly satisfying for even the biggest chocoholic! When nothing else but the hard stuff will do – try these before reaching for a family size bar of dairy milk (you will thank me!)
This high protein chocolate cake is light and chocolatey but with a fraction of the sugar and saturated fat of a standard chocolate cake. The recipes uses pumpkin or butternut squash rather than flour which keeps the cake deliciously moist as well as making it gluten free (as long as your protein powder and baking powder are gluten free too!) It’s a perfect substitute for any standard celebration cake but can also be made into cupcakes too!
These little protein muffins break the cooking rules when it comes to baking with protein powders. Normally adding protein powder to a cake can dry it out but these banana choc chips muffins are soft, moist and delicious. Super healthy individual dessert or perfect to pack into a tupperware for an on the go protein snack!
These high protein oaty bites are a perfect on the go breakfast or healthy snack. Very versatile so you can make them with your favourite flavour protein powder and coat in anything you like! These ones are made with chocolate whey protein and I like them dipped in cocoa, chia seeds and ground flax seeds but experiment with your favourite flavours. Why not try a fruity protein powder like raspberry and dip in 90% organic dark choc! This recipe is really flexible to tailor to your macros and you can use any protein powder or coating.
Protein bars are a great way of getting your protein requirements in whilst on the go. However shop bought bars are often not as healthy as we are led to believe. They can also be very expensive! These home made protein bars are far more healthy and definitely cheaper! My favourite is chocolate orange flavour but you can use any flavour protein powder!
Nothing beats fluffy soft protein pancakes! These American style thick protein pancakes make the perfect healthy weekend breakfast, pudding or even snack! I like to top mine with cashew butter, berries, cinnamon and Walden Farm zero calorie pancake syrup. This recipe will yield 1 large stack.
What is Prutella you ask? It’s a wondrous creation by Muscle Food and is a low carb, low fat, high protein Nutella! I know, you need some right? You can get it here and if you use my discount code pchef5 you’ll even get 5% off.