Tag Archives: protein baking

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 😀

 

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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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No-Bake Chocolate Peanut Butter Protein Flapjacks

Peanut butter, chocolate, cocoa nibs, oats, coconut oil, more peanut butter – check!

No Bake Chocolate Peanut Butter Protein Flapjacks

No Bake Chocolate Peanut Butter Protein Flapjacks

This is one of those “oh my god, oh, oh, oh man, wow, oh, yes” type eating moments.  When I have an idea for a recipe, it tends to go one of three ways… disaster, mediocre, or totally awesome. THIS is one of the totally awesome times.

I so adore making (& eating) flapjacks, they are one of life’s pleasures, but you know, I get annoyed with the traditional method of heating the butter, sugar, syrup, the baking etc – sometimes you just don’t have time for all that jazz. So, I trialled this no-bake version, no heating, no baking (except a quick 15second micro-blast to melt the coconut oil, but I’ll forgive that!).

I honestly don’t think I’d be able to tell that this hadn’t been baked. It is firm, moist, holds its shape well, whilst still dropping the odd crumb on to your lap. It is layered with a flapjack base, a topping of peanuty goodness & then coated in a raw cacao chocolate. It is rammed with sweet, salty, peanut flavours & coated with that gorgeous, slightly creamy/chewy chocolate. It really is very very yummy! Plus, those nibs add an amazing brittle crunch to the bar – great stuff.

Perfect 4pm Treat!

Check out the layers – Perfect 4pm Treat!

Now, whilst the protein content of these is pretty good for a small snack-sized flapjack, you’ll see that the fat & carb content is a little higher than normal. This is partly due to the fact that these are a definite delicious, protein packed treat, rather than a low-fat snack food staple, but none of the key ingredients are nasty – it has been made with lovely stuff & so, this makes for a perfect pick me up, just don’t eat all 16 at once, or, if you do, at least they are full of oats and good fats, so you’re still one up on a box of mars bars! 😉

The protein powder that I used is a multipurpose peanut protein powder from Jamie Eason – this is such a good mix. I usually make all my recipes with natural powders, i.e. just the protein powder, no added stuff, but this was given to me to try & you know, it is so so good – great flavour & it lends a brilliant texture to almost everything I’ve made with it!

This whole recipe is free from dairy – the chocolate coating is made using raw cacao powder and coconut oil – it’s a great tip to pick up, because you can use that ‘chocolate’ to make so many great things.

The coconut nectar syrup isn’t compulsory, I saw some in my local whole-foods shop & just had to try it, but you can use any syrup you like, or even honey if you like. The coconut nectar syrup does lend a wonderful deep & intense flavour to the chocolate coating though, so if you do stumble upon it, grab it up!

No Bake Chocolate Peanut Butter Protein Flapjacks

No Bake Chocolate Peanut Butter Protein Flapjacks

Recipe (Makes 16 pieces):

Ingredients:

No-bake Flapjack Base-

  • 1 cup of rolled oats
  • 2 scoops of peanut protein – I used the delicious Jamie Eason multi-purpose one
  • 1/2 cup natural peanut butter
  • 1/2 cup peanut flour
  • 2tbsp coconut oil, melted
  • 2tbsp coconut nectar syrup (or use honey/agave)
  • 1/3cup cacao nibs
  • 3tbsp water

Peanut Butter Layer-

  • 2tbsp unsweetened PPB
  • 3tbsp water

Chocolate Layer-

  • 3 generous tbsp cacao powder
  • 2 tbsp coconut oil, 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. Grab a cup & pop the PPB and water in to it. Stir together until you have a soft, but not runny peanut butter paste. Smooth this over the flapjack base & return it to the fridge.
  4. Mix all the chocolate layer ingredients together and then pour straight over the flapjack & peanut butter layers. Work quickly to disperse the chocolate before it sets on the cold surface.
  5. 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:

148kcals, 9.4g fat, 11.8g carbs, 7.3g protein

Go on, try these out & stash them in the fridge for up to 4/5days – maybe share some with your friends, if you really like them! Anyway, anything that stacks up this well in tupperware has GOT to be made, right?!?!

Perfect tupperware stacking

Perfect tupperware stacking

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The Amazing Double Kidney Bean Chocolate Cinnamon Protein Muffins (with Marshmallow Frosting)

I’m super pleased with how these delicious protein muffins with marshmallow frosting turned out. I had no recipe to follow, just a few tried and tested ideas stored in the back closet of my brain.

Chocolate Cinnamon Protein Muffins with Marshmallow Frosting

Chocolate Cinnamon Protein Muffins with Marshmallow Frosting

I’ve experimented with beans in cake batters before & I’ve experimented with marshmallow frosting made from bean juice too, so somewhere in this lot, there had to be an awesome & totally viable recipe, with minimal waste on the bean front.

Now, I’ve made these delicious, moist, firm, protein packed, chocolate chipped, bouncy frosted delights with red kidney beans, but there’s no reason why something like a black bean or a butter bean wouldn’t do the trick – just avoid baked beans, because that’s just not ever going to work!

Anyway, these cakes are pretty amazing. I’m totally excited that I can use the WHOLE contents of a can of beans, with no waste. I feel like Heston Blumenthal, with more hair & less money!

If you’ve never tried a protein muffin before, then the texture may be a little alien to you. I find that protein cakes, especially those made with whey, tend to be a little rubbery and slightly dry – feel free to try reducing the amount of whey in the batter, or subbing the whey for something like a hemp instead, which will lend itself beautifully to the chocolate flavour, but may mean that you’d need to fiddle with the rest of the ingredients to balance out the batter – if you’re an experienced protein baker, you’ll be fine doing that! However, the protein marshmallow frosting that is slathered all over the top of the muffin really helps to balance out the base – it gives moisture, texture, & creamy fluffiness, just delicious, the 2 together are pretty amazing & go great with a freshly brewed coffee.

Some of the ingredients you’ll be familiar with, some maybe not so much, but there are some real gems in the list, like stevia – an awesome natural sugar alternative, really versatile & a world away from the sweeteners of the 80s! Coconut sugar – another amazing table sugar alternative, it doesn’t actually taste of coconut, as it is derived from the nectar of the coconut flower. It has delicious, deep caramel tastes to it. Xantham gum is a genius thing to have in the kitchen – it is easy to get hold of now, in most supermarkets (find it either in the baking aisle, or the ‘free from’ type section). This genius powder will allow a liquid to emulsify & thicken, without the need for cooking, it is so so clever & is the secret behind that delicious marshmallow frosting.

Before you get started, I’ll just warn you that you’ll end up with wayyyyy more frosting than you’ll actually need for the cakes, but that is great, because, if you’re anything like me, you’ll happily sit and eat that right out of the bowl or end up spreading it on anything, or topping a bunch of fruit or… oooh yes, ice-cream with it – you’ll most definitely find a million and one things to do with the left-overs!!

Right, here goes…

Recipe (makes 12 muffins & a world of frosting):

Ingredients:

Chocolate & Cinnamon Protein Muffin Batter-

  • 1 can red kidney beans (DO NOT CHUCK THE JUICE, save it for the frosting!!!)
  • 2 scant scoops of unflavoured whey
  • 4tbsp coconut flour
  • 1/4 cup stevia/natvia
  • 1/4 cup raw cacao powder
  • 3 eggs
  • 1/2 cup coconut milk (or any other milk)
  • 2 tsp vanilla extract/bean paste
  • 1-2tsp ground cinnamon
  • 30g dark chocolate, chopped

Cinnamon & Vanilla Marshmallow Protein Frosting-

  • The juice from the can of kidney beans
  • 1/2 cup + 2tbsp coconut sugar
  • 1 tbsp maple syrup
  • 2tsp vanilla extract/bean paste
  • 1 tsp ground cinnamon
  • 1.5 tsp xantham gum
  • 1 scant scoop unflavoured whey

Method:

  1. Start by pre-heating the oven to around gas 3/170C & then begin making the cake batter. Chuck all of the batter ingredients (apart from the dark chocolate) in to a bowl & use a stick blender to zap it all up until you have a smooth batter. Then fold in the chopped chocolate.
  2. Divide the mix in to a silicon muffin tin, with 12 holes. I like to put my silicon trays on to a metal baking sheet before filling, because it is next to impossible to move those wibbly wobbly sheets once they are filled, without spilling it all everywhere!
  3. Bung the cakes in to the oven, for about 10-20minutes – check after 10, they should be *just* cooked. Remove from the oven when ready & allow to cool in the tin for 5-10minutes before removing to a cooling rack.
  4. Whilst the muffins are cooking, get going with the amazing, genius frosting. You’ve got to use an electric  whisk here, preferable a stand mixer, unless you want to spend forever trying to whisk this yourself, I’m not even sure if you could whisk it yourself!
  5. Put the bean juice & the coconut sugar in to the bowl & start to mix it. Let it whip together for 2minutes, to allow the sugar to dissolve & combine. Stop the whisk & add in the xantham gum, the vanilla, the maple syrup & the cinnamon. Now start the whisk again, gradually turning up to maximum & leave it to beat the hell out of itself for about 5-10minutes. You” see it go from a small amount of brown liquid, to a whole voluminous bowl full of creamy coloured marshmallow fluff. The frosting is almost done when you can lift the whisk up and leave a firm trail of marshmallow hanging from the beater (excellent opportunity to get a spoon in there and taste lots of it).
  6. Add in the scoop of whey and slowly beat to combine – this will stiffen the frosting slightly, so that it will be just the right texture to pipe on to the cakes. Taste the frosting (again!) to check for vanilla and cinnamon – add more if you’d like to.
  7. Once the cakes are cool & have been removed from their cases, you can load up some of the frosting in to a piping bag & get loading it on to the muffins. Go crazy with it, you almost want the ratio of cake to frosting to be 50:50. The frosting is a bit like trying to pipe jelly, so don’t cry if you can’t make a perfect pattern with it!
  8. Once you have frosted the muffins and eaten a bunch of the leftover marshmallow fluff, you can grab a blow torch & give the frosting a quick toast – this is totally optional, but I love it, plus the frosting does this weird thing where it looks like it’s breathing when you torch it!
  9. Allow the frosting to cool a bit & jam a cake right in to your mouth! These cakes will keep for about 2 days, in an airtight container – they are actually slightly better and more moist if you leave them overnight & have one the next day, but the frosting starts to go a bit mushy if you leave them too long, so you know, you’d better just eat them all super fast! 😀
Gooey, delicious, toasted...

Gooey, delicious, toasted…

Just LOOK at the chocolate chunks!

Just LOOK at the chocolate chunks!

 

 

Macros per muffin (1of 12):

Without frosting- 84kcals, 3.5g fat, 6.6g carbs, 7g protein

With frosting- 131kcals, 3.6g fat, 17.4g carbs, 8.3g protein

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