Monthly Archives: April 2015

Ginger Banoffee Protein Flapjacks

I’ve been desperate to find a recipe for a protein flapjack with a baked crunch, moist softness, yummy flavour & that oaty texture. I reckon that I’ve baked that right up earlier on today. If you’re a fan of flapjacks & a fan of protein treats, but not a fan of the fats and sugars used in average commercial brands, then give this a go & see what you think.

IMG_0208

Ingredients:

  • 1 small banana
  • 3tbsps coconut oil
  • 3tbsps ginger flavoured coconom (or regular coconom & a pinch of ground ginger)
  • 12 drops toffee flavdrops
  • 15 drops banana flavdrops
  • 1 cup rolled oats (regular or gluten free)
  • 1/3 cup rice protein
  • 2 scoops myprotein protein crispies
  • 2tbsp water

Method:

  1. Heat oven to Gas 6/200C
  2. Peel the banana, snap in half & chuck in a bowl.
  3. Melt the coconut oil (I usually chuck mine in a cup in the microwave for a few seconds)
  4. Add the ginger coconom to the melted coconut oil, add in both flav drops and stir. Pour this liquid mix in with the banana. Blend with a stick blender until it looks a bit like caramel.
  5. Add the rolled oats, rice protein & protein crispies and mix – add in 1 or 2 tbsp water if needed. The mix should not be stiff, but also not runny – it should hold its shape in the baking case, but easy to spread and level out with a spoon.
  6. Dump the mix in to a silicon pan – I used a square brownie pan – if your mix doesn’t quite fill the pan, just spread it out to about 1.5-2cm thick & square up the loose side with a spoon.
  7. Bake for about 15-25minutes – this will depend on how thick your have made them, but they should be a golden brown colour and firm to the touch.
  8. Allow to cool in the pan for about 15minutes, then gently transfer to a cooling rack until totally cool. Chop in to 8 pieces & hide them from everyone else!!

Macros per Slice (approx):

Cals: 135, Fat: 5.9g, Carbs: 13.7g, Protein: 6.7g

I’ve used ginger coconom in this recipe, hence the ‘ginger’ bit, but to be honest, it doesn’t come through massively in the end product, so if you are after a major ginger punch, whack in a little extra ground ginger before mixing.

If you’re not a fan of ginger at all, just use unflavoured coconut sugar. If you don’t like bananas, leave out the banana & the banana flavdrops, replace with a good dollop of apple sauce and some vanilla flavdrops.

Serve these babies up alongside a cup of tea, or with yoghurt and fruit for breakfast, or whack some ice-cream on it for an awesome dessert.

Give them a go, what do you think??

 

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Recipe: Spinach & Pumpkin Fritatta

I LOVE fritatta!

Spinach and pumpkin fritatta

I probably make one a week, or at least every fortnight.

They are quick to make, relatively cheap, can be the product of a fridge and cupboard cull & they are rammed full of awesome stuff like protein, fibre, good fats & taste.

By the way, they are also awesome straight from the oven, cold the next day, or even blasted in the microwave for a quick lunch or snack.

Anywho, here is my recipe for a (pretty bloody tasty) spinach, pumpkin & mozzarella fritatta. Enjoy!

OK, as I said, these can be an awesome way to use up any stuff you have hanging about – this one was made with such items, but you can also just go ahead & grab the bits you need and/or sub out any stuff you don’t have or don’t like – the recipe is super forgiving!

Protein pow whey protein muffins

In fact, I was making these AMAZING protein pow choco blueberry muffins (which require pumpkin puree) when I found that I had some leftover – cue a fritatta!

RECIPE (makes 8-12 wedges):

Ingredients:

  • 5 large free-range eggs
  • 1/3 cup pumpkin puree (I used canned, leftover from those yummy muffins)
  • 6/7 chunks of frozen chopped spinach, defrosted & squeeeeeeezed dry (mine was from Sainsburys)
  • Approx. 1/4 cup of pine nuts, toasted
  • 1 tbsp of teeny tiny capers, drained
  • 1 ball of light mozzarella
  • Pinch of dill
  • 1/2 tsp freshly ground nutmeg
  • Sea salt & pepper

Method:

  1. Preheat oven to gas 6ish, or equivalent. Grab a silicon case – I used round, square or rectangular would work too. Put the case on a baking tray, so it doesn’t puke its load everywhere when you try to move it.
  2. Chop the mozzarella in to good sized chunks and distribute over the base of the case (this goes deliciously gooey once it has cooked). Blob on dots of pumpkin puree. Sprinkle over the capers and the pine nuts.
  3. Crack the eggs in to a bowl, beat until combined. Add the squeezed out, defrosted spinach, the dill, nutmeg, s&p & whisk together.
  4. Pour gently over the bits on the case and give the tray a wiggle to make sure all of the egg works in and around the bits.
  5. Bung in the oven for around 25-35mins – keep an eye on it & grab it out when it is firm, but springy.
  6. Let it cool in the case, then slap it on to a board, chop it up in to either 8 or 12 pieces & eat that delicious little dude!

Approx macros (for 8 servings):

113kcals, 8.7g fat, 3.2g carbs, 6.6g protein

I like to serve it with salads – maybe a quinoa & cashew salad, a fennel and pecan salad or just a green salad. Other awesome filling combos are:

  • goats cheese and roasted butternut squash
  • pea, mint & feta
  • sweet potato, red pepper & halloumi
  • smoked bacon, asparagus & cheddar

Give it a go & lemme know what you think!

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