Tag Archives: coconut

Cashew Coconut Protein Flapjacks

So, I take lots of my protein bakes down to the gym & feed the staff there… hopefully they’ll give me a job one day! You might have noticed that I use a heck of a lot of peanut stuff in my recipes. Which, whilst delicious, not everyone can have them, so I was tasked by one of the staff to make a batch of flapjacks that didn’t have any peanutty ingredients, so, here it is:

Cashew Coconut Protein Flapjacks

Cashew Coconut Protein Flapjacks

These are another no-bake variety, so put that oven glove away! All you need is a bowl, a few spoons, some measuring cups, a silicon tray & a fridge – easy!

These flapjacks are so delicious, they aren’t overly coconutty, but they have that pleasing coconut taste and texture. The cashew nut butter gives these a really lovely creamy flavour & the chocolate coating is just perfect – dark & punchy. These are totally worth a try, and, at less than 100kcals a pop, you can easily fit them in to your macros!

I’ve used coconut butter instead of coconut oil, simply because I had it in the cupboard. I think that coconut oil would actually have been much nicer, so use it if you have it!

Recipe (Makes 16 pieces):

Ingredients:

No-bake Flapjack Base-

  • 1 cup of rolled oats
  • 1 scoop of impact whey protein
  • 2tbsp smooth cashew butter
  • 1tbsp coconut flour
  • 2tbsp coconut butter, melted
  • 2tbsp coconut nectar syrup (or use honey/agave)
  • 1/4 cup dessicated coconut (plus extra for sprinkling)
  • 1 scoop whey crispies
  • 3tbsp water

Chocolate Layer-

  • 3 generous tbsp cacao powder
  • 2 tbsp coconut butter, melted
  • 2 tbsp coconut nectar syrup (or honey/agave)

Method:

  1. Grab all the ingredients for the flapjack base, chuck them in a bowl & mix them up – it won’t form a dough, but if you squash the mix, it will hold together.
  2. Squash the flapjack in to a silicon pan & firm it down. Pop in to the fridge. *Tip: Put the silicon case on a firm baking sheet to keep it flat.
  3. Mix all the chocolate layer ingredients together and then pour straight over the flapjack. Work quickly to disperse the chocolate before it sets on the cold surface.
  4. Return to the fridge for an hour or so & then chop up in to 16 pieces, with a sharp knife. Store in an airtight container for up to 4/5days in the fridge.

Macros per flapjack:

97kcals, 6.2g fat, 8.5g carbs, 3.2g protein

Give them a whirl this weekend & lemme know how they turn out!

 

 

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Dark Chocolate & Cranberry Protein Coconut Macaroons

Ok, oh my goodness, I mean really, really OH my goodness. I really think I hit the jackpot with these protein powered coconutty cranberry macaroon babies.

Dark Chocolate & Cranberry Protein Coconut Macaroons

Dark Chocolate & Cranberry Protein Coconut Macaroons

I’m a chief procrastinator. If I can get out of one task by finding another, seemingly more important, job, then boy, I will! So, there I was this morning, staring through my revision notes & thinking, “hmmmm, it’s about time I made something new. I have an open carton of coconut milk… I ought not to waste it… hmmmm, I also bought coconut. I wonder what I can make…”.

So, I thought about it a bit & then had a memory spark, from decades ago, of those super delicious little coconut macaroons – not the fashionable, pinterest-friendly french macarons, but the good old traditional coconut rammed, chocolate bottomed crispy, chewy confections of my childhood.

Right, good, yeah, lets make those – traditionally these are made with sickly sweet dried coconut, heaps of white sugar & sometimes a can of condensed milk – I knew I could better that, so I tried & I did & they are awesome!! These are crispy & crunchy and golden on the outside, white, chewy and coconutty, studded with chewy cranberries on the inside & they are wearing a dark, almost bitter pants and hat combo *drooooool*

Give these a go, you won’t regret it, unless you don’t like coconut… or chocolate… or cranberries… in which case, maybe go look elsewhere!

Dark Chocolate & Cranberry Protein Coconut Macaroons

Dark Chocolate & Cranberry Protein Coconut Macaroons

Recipe: (makes 11-12 macaroons)

Ingredients:

  • 1 cup unsweetened dessicated coconut
  • 1 egg white
  • 1 scoop unflavoured whey protein
  • 2tbsp natvia/stevia
  • 10drops vanilla flavdrops / 0.5tsp vanilla extract
  • pinch sea salt
  • 1/4 cup dried unsweetened cranberries
  • 2tbsp coconut milk
  • 1tsp coconut nectar syrup (or maple/agave will do the trick)
  • 40g dark chocolate

Method:

  1. Preheat the oven to gas 3/170 degrees C, line a baking sheet with non-stick baking parchment.
  2. Using an electric whisk/kitchen mixer, whip the egg whites until they are frothy. Add in the natvia/stevia and vanilla & continue to whisk until stiff peaks have formed.
  3. Carefully add in the rest of the ingredients (apart from the cranberries & chocolate) and fold in to the whites.
  4. Once the mix is sort of coming together (it doesn’t really form a cohesive dough, but it will clump together in wet blobs – if it is too wet, add a little more coconut, if it is too dry, add a little more coconut milk), fold in the cranberries.
  5. Take clumps of the mix and place on the paper on the baking sheet – the mix should make 11-12 golf ball sized blobs.
  6. Tidy up the edges of the blobs, just to stop any rogue bits of mix from burning.
  7. Pop the tray in the oven for 10-15minutes. Keep an eye on them, they will burn quickly, if they are browning too fast, turn the oven down a bit – the insides need to be cooked, but without burning the outsides.
  8. When golden brown and cooked through, remove from the oven & leave to cool slightly.
  9. Melt the chocolate and dip the bases of the cooled macaroons in to it, then place back on the baking tray. Use any leftover chocolate to drizzle lines over the tops.
  10. Put the macaroons in the fridge to set the chocolate, then store in an airtight container for up to 5 days.

Macros (per macaroon, based on 11 in a batch):

107kcals, 7.8g fat, 7.5g carbs, 3.2g protein

Dive in & lemme know what you think!

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What’s Hiding in Lisa’s Food Cupboard?!

Here we have our first guest on our ‘In Your Cupboard’ section – where we take a nosey through the cupboards of the food-obsessed & awesome.

Today, I introduce to you, Lisa Long from More than Words. I got to know Lisa through our businesses & have met up with her at a couple of business conferences/meet ups/workshops. Not only is Lisa absolutely lovely, friendly and super helpful, she also looks amazing – here’s hoping that her cupboards hold the secret to looking good!

I’ll pass you over to Lisa now & see what she loves and recommends:

I love to try to stick to a non-processed, clean diet.  Obviously I have slip ups but as long as I stick to the 80/20 rule I’m happy with that.  I love fresh juices which I make as often as I can…we also have our own chickens so have an abundance of essential eggs!

lisa5lisa3At the moment I’m actually giving the 5:2 diet a go…more for the health benefits and to shift the last of the winter pounds.  500 calories two days a week then clean eating for the rest of the week.  Weekends I do have the odd drink and take away 😉 I work out 3 times a week, either running 5-6K or a fitness video such as Jillian Michaels (my favourite).  I’ve taken a break from the gym as I find it easier to juggle running my own business, two young boys and a workout if I do quick bursts from home or outside.

lisa2lisa4lisa

Wow, thanks Lisa, what an awesome selection of cupboard staples! A totally healthy way to approach a sensible diet with the 80/20 rule – by not absolutely denying yourself certain foods or drinks, you are much more likely to be able to stick with a plan, also, not beating yourself up about a few drinks or a takeaway is good too. Good nutrition is a lifelong plan, not a quick fix. Everything in moderation! I totally get the flexible exercising rather than hitting the gym – I do this too, so I can work it around everything. I’ve not tried the 5:2 diet yet, but have seen lots of people giving it a go recently & it really seems to work for them. Have any of you tried it out yet? How do you find it?

Are you food, nutrition, diet and fitness obsessed? Would you like to share your cupboard with us? Drop me a message using the contact form on the ‘about‘ page, or mail me on: info {at} cherrypielane.co.uk.

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