Tag Archives: iifym

Caramel Banana Upside Down Protein Cake

Well, if the words, caramel, banana and upside down cake didn’t draw you in, then stop reading now, you failed the test! Honestly guys, if you love banana cake and sticky caramel, then this is an absolute MUST try protein recipe – get baking!

Serve this sticky, squashy, caramel, banana cake with yoghurt, berries, chia seeds and some zero cal syrup - delicious!

Serve this sticky, squashy, caramel, banana cake with yoghurt, berries, chia seeds and some zero cal syrup – delicious!

I kind of made this recipe up on the go – it was going to be a sticky pineapple upside down cake, but, alas, the cupboard was bare of pineapple and so, banana was a very worthy replacement. In fact, you know what? I reckon you could easily use any fruit in this recipe, so pick your favourite – just be wary that the wetter the fruit, the longer your cake will take to cook, so be careful that you don’t end up with a soggy bottom and a rubbery cake!

The delicious caramel flavour comes courtesy of a couple of teaspoons of date syrup. If you can’t get hold of that, then use any dark syrup you have to hand, but the date really is mind-blowing, so it is definitely worth searching out!

The cake itself is twice cooked (don’t be put off, it is super simple!). The cake is baked – upside down – in a silicone cake tin, it is pulled out of the oven before it is totally cooked through, then turned banana-side-up and grilled for a few minutes. This process isn’t totally necessary, you could always just bake the cake a little longer, but the grill makes the caramel all toasty and delicious and makes the banana slices all tanned and yummy.

I like to leave the batter slightly on the underside of done, not raw, but with a creamy/brownie bar kind of texture – that way you get a deliciously moist cake, without the rubbery-ness that can occur with a whey protein bake.

My favourite way to serve this is warm (just chuck it in the microwave for about 45seconds), with plain yoghurt, fruit and syrup – either the date syrup, or, I really like to use a zero cal syrup – there are some great varieties available out there, so have a hunt about for them.

Right, here is the recipe, give it a go – you will LOVE it! I’ve fed it to three different people & they have all loved it too – plus the macros are pretty great too!

Ingredients:

  • 2 scoops unflavoured whey protein powder
  • 3/4 cup fat free cottage cheese
  • 2 medium bananas
  • 1 cup almond flour
  • 1/4 cup stevia/truvia/sukrin
  • 2 eggs
  • 2tsp baking powder
  • 1/8 cup milk (any will do, I used regular skimmed cows milk)
  • 1tsp ground cinnamon
  • 2 tsp vanilla extract
  • 2 tsp date syrup (or another dark syrup)

Method:

  1.  Preheat your oven to 180 degrees centigrade (or equiv.)
  2.  Grab a silicon cake case – I used a round one, but use whatever you’ve got – place the case on a baking sheet.
  3. Chuck all of the ingredients (apart from ONE of the bananas and the date syrup) in to a bowl and blend with a stick blender. It needs to be blended to squish up the lumps in the cottage cheese!
  4. Drizzle the 2 tsps of date syrup in the bottom of the cake case.
  5. Slice the remaining banana and lay in to the base of the case.
  6. Pour the cake batter over the top of the banana and syrup and smooth out the top.
  7. Put the tray in the oven – the cake will take around 20-25mins for the first bake, it should be set on top and mostly cooked, with just a slight trace of batter on a skewer when tested (if you don’t want to grill it, leave it in for a little longer, but keep checking the cake with a metal skewer, as soon as it comes out clean, grab it straight out!)
  8. If you are grilling the cake, grab it out the oven and leave it to cool slightly, until it can be handled without it breaking or crumbling. Pre-heat the grill.
  9. Turn the cake out on the the baking tray – it should come out with all the sticky caramel and banana slices intact, but you can always pick the banana bits from the case and place back on to the cake. Grill for approx 5minutes, until the top is beautifully caramalised and sticky.
  10. Either eat straight away, or leave to cool and have later, warmed up is best! Cuts in to 8 pieces.

Macros (per slice, of 8):

132kcals, 2.9g fat, 13g carbs, 15.4g protein

Try serving it with a drizzle of the date syrup

Try serving it with a drizzle of the date syrup

Give this delicious cake a whirl – I bet you’ll find yourself eating it for breakfast, lunch, dinner and snacks, I know that’s exactly what I did!!

Nom! All gone :D

Nom! All gone 😀

 

FacebooktwitterredditpinterestmailFacebooktwitterredditpinterestmailby feather

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!

 

 

FacebooktwitterredditpinterestmailFacebooktwitterredditpinterestmailby feather

Smart BBQ Side-Dish Swaps

Unless you choose griddled chicken breast & a green salad, BBQs can be a calorie minefield.

Typical BBQ sides include coleslaw, pasta salad, cous cous, sweetcorn, potato salad & bean salad. Whilst these can all be full of yummy veggies, they also tend to be crammed with mayo-based dressings or oil/butter.

By making your own sides, rather than buying them in, you can control what goes in to them, without compromising on taste – I mean, have you *tried* low-fat shop bought coleslaw?! Ewwwww!

Try these three options at your next BBQ & save on calories and fat…

Coleslaw:

Swap the shop bought stuff for this homemade version. Crammed with veggies and made with a fat free yoghurt. A high fibre, high taste, fat free alternative.

Fat free coleslaw

Fat free coleslaw

This version had a head of fennel, 2 carrots, 1 red onion, a handful of radishes & half a head of broccoli (florets & stalk) in it. The carrots & broccoli stalk were grated & the rest of the veggies were super finely sliced. The dressing was a few good spoons of 0% fage greek yoghurt, the juice of half a lemon & some dried dill. Mix well & season to taste.

Potato Salad:

Swap out the mayo coated BBQ staple for this low-fat, tasty option.

Low-fat Potato Salad

Low-fat Potato Salad

By using a mix of baby new potatoes & a large sweet potato, the GI of this salad is reduced, making this salad filling for longer & helping to stave off the second/third/fourth helpings. The potatoes have been chopped and roasted in just  tsp of olive oil, a little seasoning & some dried lovage (use any dried herb here, I just love the savoury taste of lovage). Roast up, then throw over the juice of 1 lemon, some sea salt flakes, some finely chopped chilli & some fresh chopped mint. It is important that you get the lemon juice on as soon as they come out of the oven, otherwise the potatoes won’t soak it all up & become yummy!

Guacamole:

I beg of you to never ever buy shop bought guacamole. It just ISN’T guacamole. It is gross & tastes bland and slimy! Many shop bought versions are actually made using powdered avocado, that is mixed in to a mayo base, so actually pretty grim & full of the wrong fats. Try this fresh version – it literally takes 5 minutes to make and tastes so so much better.

Fresh Guacamole

Fresh Guacamole

This bowl full of deliciousness used 2 ripe avocados, 2 small tomatoes, 2 spring onions, 1 fresh chilli,  lime & some sea salt. Here is a top tip for your guac – spoon out the avocado flesh in to a bowl & then use an apple corer to mash it – go on, try it! It takes seconds to mash and also means you can keep it chunky. Finely slice everything else, juice the lime right in to the bowl, add in a pinch of sea salt, mix & taste. Try also adding some chopped fresh corrainder, or a pinch of cumin or paprika – delicious!

Go ahead and try these swaps out at your next BBQ & feel smug about your healthier choices – it also means you saved enough macros for that dessert! 😉

FacebooktwitterredditpinterestmailFacebooktwitterredditpinterestmailby feather

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??

 

FacebooktwitterredditpinterestmailFacebooktwitterredditpinterestmailby feather

Chocolate Christmas Pudding Protein Truffles

I’d like to dedicate this post to my beloved hand blender, who passed during the final stages of this recipe. RIP dude, you did me well.

Rather than sitting through the odious task of watching my 3 year old eat her porridge one oat at a time, over a period of fourteen hours (well, seems like fourteen hours), I decided to go make a new protein snack. All hail, a new, luxurious snack king is born.

Chocolate Christmas Pudding Protein Truffles

Chocolate Christmas Pudding Protein Truffles

These sticky, chocolatey, gooey, spiced protein truffles are packed with good things and awesome taste. I’m actually not a fan of Christmas pudding, but I’d eat a bowl of these!

Makes 10 delicious, sticky truffles:

Ingredients:

  • 2tbsp cocoa powder
  • 1/4 cup unflavoured whey protein (or use vanilla & omit the vanilla drops listed below)
  • 2tbsp coconut flour
  • 2tbsp chopped mixed nuts
  • 1tsp instant coffee powder
  • 1tbsp coconut oil
  • 4 pitted medjool dates
  • 2tbsp apple juice
  • 2tbsp no added sugar morello cherry jam/conserve (I used Meridien)
  • 12 drops vanilla flavouring drops
  • 1scant tsp ground cinnamon
  • 1/2tsp ground ginger
  • 2 cloves, ground
  • 1tsp light agave syrup (if needed)
  • 2tsp ground almonds (for coating)

Method:

  1. Chuck all the ingredients (minus the syrup & ground almonds) in a bowl.
  2. Blend with a stick blender.
  3. Taste for sweetness, add syrup, if required.
  4. Using 2 teaspoons, divide in to 10 truffles and pop on a non-stick paper lined baking sheet.
  5. Pop the ground almonds on a plate and gently roll the truffles around to coat & shape in to little balls. There should be *just* enough ground almonds to give them enough of a coat to stop them sticking to you, the paper, the tray, the atmosphere!
  6. Bung them back on the lined tray & in to the fridge for an hour or so, or until they are set, or until you cannot wait any longer to eat them!

Nutritional Data (approx.) – per truffle:

kcals: 86, fat: 3.2g, sat fat: 1.6g, carbs: 10.9g, fiber: 1.5g, protein: 3.6g

Store these delicious truffles in the fridge and either eat them when they are firm-ish and cold, or allow to warm at room temp for 10-15mins first, if you don’t like cold chocolate.

These will keep, covered, in the fridge for 2-3days, but if they last longer than 5mins, then you are pretty well disciplined! 😉

Try them out, see what you think & lemme know!

P.S. A Chocolate Christmas Pudding Protein Truffle is for life, not just for Christmas! 🙂

FacebooktwitterredditpinterestmailFacebooktwitterredditpinterestmailby feather