Archive | January, 2013

The Best Chocolate Cake Ever

31 Jan

I baked this yesterday and I couldn’t wait to share the recipe with you!!

Dark Chocolate Coconut Cake from chockohlawtay.blogspot.com.au

Serves 12

100g dark chocolate (I used 85%) – chopped

3/4 cup unsweetened cocoa powder

3 tbs coconut oil/butter

1/2 cup boiling water

1/2 cup unsweetened applesauce

1 cup lite coconut milk

2 eggs

85g silken tofu

3 tbs sugar free maple syrup (or honey)

1 tsp vanilla extract

1 tsp coconut extract

1&1/4 cup oat flour

7 serves Stevia

1/2 cup chocolate whey powder

3 tbs arrowroot starch (or cornstarch/cornflour)

1 tsp baking soda

1/2 tsp baking powder

1/2 tsp salt

Preheat the oven to 180 degrees and spray the pan of choice with nonstick spray (I used a bundt pan but you could use a cake pan or make muffins)

In a large bowl, stir together the chocolate, cocoa powder and coconut oil

In a blender, puree the applesauce, coconut milk, eggs, tofu, maple syrup and extracts until smooth

In a medium-sized bowl, whisk together the flour, sweetener, protein, starch, baking soda, baking powder and salt

Pour the boiling water into the bowl with the chopped chocolate, cocoa powder and coconut oil, and stir until smooth (it should resemble a thick chocolate sauce). Stir in the blender mixture

Add the dry to wet and gently fold together. Pour batter into the prepared pan and bake for 40-45 minutes or until the surface of the cake is firm to touch and a toothpick comes out clean

If you wish you can top this with a health icing – such as a mixture of natural yoghurt + protein powder – or you can just eat it by itself, which I think I’ll do next time because it’s really delicious!! Enjoy 🙂

Nutritional info: per serves (without icing)

Calories: 197.1

Total fat: 12.0g (7.8g sat)

Total carbs: 13.9g

Sugar: 3.3g!!!!!

Protein: 7.7g

 

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Proud to be Aussie

30 Jan

Here in Australia we celebrated Australia Day last weekend – a time to embrace our Aussie-ness (e.g. flannies, stubbies, thongs, pavlova, lamington, vegemite, roos, sharks, akubras….) haha proud to be an Aussie!!

 

Motivation: Kate Battersby (no explanation necessary…)

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Again, I have a heap of recipes to share with you… so lets get straight into it!!

 

Thai Beef (or Roo!) Salad

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Serves 4

1&1/2 tbsp fresh lime juice

4 serves Stevia

1 tbs fish sauce

2 tsp sesame oil

1 tsp reduce salt soy sauce (or Braggs aminos)

2 tsp fresh ginger – finely grated

1 garlic clove – crushed

About 700g beef steak (I used porterhouse with the fat cut off.. – I’d love to try this with kangaroo steak!!)

200g grape tomatoes – halved

1 continental cucumber – halved lengthways and thinly sliced

1 red onion – halved and cut into thin wedges

2 long fresh red chillies – halved, deseeded, and thinly sliced

1 bunch fresh mint – leaves picked

1 bunch fresh coriander – leaves picked

1 bunch fresh basil – leaves picked

Whisk together lime juice, Stevia, fish sauce, sesame oil, soy, ginger and garlic in a jug. Drizzle HALF of this mixture over the raw steak and marinate for at least 2 hours in the fridge

Preheat a barbeque grill or chargrill pan on high. Cook steak for 2-3 minutes on each side for medium, or until cooked to your liking. Once cooked, transfer to a plate and allow to rest for 10 minutes

Place the tomato, cucumber, onion, chili, mint, coriander and basil in a large bowl

Thinly slice steak and add to the salad

Drizzle with remaining dressing and gently toss to combine

Nutritional info: per serves

Calories: 254.4

Total fat: 11.1g (5.6g sat)

Total carbs: 4.7g

Sugar: 3.2g

Protein: 42.1g

 

Chocolate Fondant from www.foodlve.com

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Serves 4

125g yoghurt

80g unsweetened applesauce

1 tsp powdered skim milk

15g natural peanut butter

20g cocoa powder

30g protein powder (vanilla/chocolate – I used casein and it didn’t set very well, so I think whey would work better)

Preheat the oven to 230 degrees (Celcius)

Mix all ingredients together

Divide mixture into 4

Bake for 10-12 minutes

Serve warm

Nutritional info: per serve

Calories: 106.6

Total fat: 3.7g

Total carbs: 5.4g

Sugar: 2.5g

Protein: 10.9g (this was with my casein, so it will vary depending on the protein powder that you use)

 

Mediterranean Chicken Casserole

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Serves 6

1.5kg chicken breast

400g canned tomato

2 fresh tomatoes – chopped

1/2 cup pitted kalamata olives

2 garlic cloves – peeled, thinly sliced

2 sprigs fresh rosemary – leaves picked

1 cup reduced salt chicken stock

1/2 cup dry white wine

Vegetables – I added mushroom, red and green capsicum, and green beans but you can add whatever you want!!

Preheat oven to 200 degrees

Heat frying pan on high and sear the outside of the chicken breast, then place aside

Chop up the vegetables and put into a baking dish along with all other ingredients. Add chicken and make sure to coat with mixture

Bake for 45 minutes or until chicken is cooked through

Nutritional info: per serve (not including vegetables)

Calories: 338.3

Total fat: 5.3g (1.3g sat)

Total carbs: 4.6g

Sugar: 1.7g

Protein: 59.2g!!!!

 

Oven Steamed Citrus Fish

Serves 2

2x (about 400g) white fish fillets (I used Pink Ling fish)

1 lemon – zest and juice

1 lime – zest and juice

2 garlic cloves – crushed

Hot chili flakes (optional)

Pepper

Preheat oven to 220 degrees (celcius)

Shape foil into little ‘boats’ – one per fish (this is so that the fish gets to sit in the juices whilst cooking and really absorb the flavours)

Put the fish in the boats, then top with lemon, lime, garlic, chili flakes and pepper

Bake in the oven for 10-15 mins

Nutritional info: per serve (with Ling)

Calories: 193.6

Total fat: 1.2g

Total carbs: 8.8g

Sugar: 2.0g

Protein: 39.4g

 

There are really so many healthy versions of junk foods out there – don’t be afraid to type your craving into google and ask for a ‘clean’ or ‘healthy’ version!! Hopefully some of these recipes appeal to you :).

Please feel free to send me a message/email/facebook message if you have any questions about anything regarding food, exercise, supplements, metabolism etc.. I’m happy to help!!

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Break down those walls that are limiting you and you may be surprised at what you are capable of 🙂 x

Theme Parks and a LOT of Cooking!

18 Jan

Sorry I’ve been so MIA – my boyfriend took me for a trip to the Gold Coast for my Christmas present so I decided to take that time to just spend with my boyfriend and not stress about blogging, exercise, and even splurging on ice cream and wine :). We went to Wet ‘n’ Wild and Movie World, and spent a lot of time relaxing on the beach or by the pool; it was nice to just have some time to ourselves! I didn’t eat very well when I was up there, although I did try to have healthy options (e.g. poached eggs for breakfast, grilled fish without chips), and I admit that it was nice to come home and start eating clean again. Sometimes it’s necessary to have that bit of a break to remotivate yourself.

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Motivation: Claire Rae

 

I’ve been doing LOADS of cooking since getting back from Queensland!!

 

Prawn and Basil Mediterranean Salad

Serves 1

12 cooked, peeled prawns

2 cherry tomatoes – halved

Handful of fresh basil leaves – torn

25g pitted olives

1/4 lebanese cucumber – diced

1/4 spanish onion – thinly sliced and soaked in cold water

Salt and pepper

1 tsp extra virgin olive oil

1/4 lemon

1 tsp balsamic vinegar

Just throw everything together and enjoy!!

Nutritional info: per 1 serve

Calories: 189

Total fat: 9.8g (2.1g sat)

Total carbs: 3.6g

Sugar: 3.2g

Protein: 21.4g

 

Almond and Quinoa Based Protein Pizza from www.proteinpow.com

Serves 2

1/8 cup pea protein

1/8 almond meal

1 tbsp coconut flour

1/2 cup quinoa flakes (could sub with oats)

1 whole egg

3 egg whites

1/8 cup lite coconut milk

1 tsp dried rosemary

1 tsp dried thyme

1 tsp salt

Put everything in a blender

Cook in a hot hot hot non-stick frying pan like a pancake

Top with whatever you want, then grill for 10-15 minutes (I topped mine with pizza sauce, tomato, grilled chicken, lite ricotta cheese, and fresh basil)

Nutritional info: per serve (without the toppings)

Calories: 248.8

Total fat: 9.0g (2.6g sat)

Total carbs: 24.0g

Sugar: 1.6g

Protein: 16.8g

 

Black Chocolate Protein Brownies from femmefitphysique.wordpress.com

Serves 12

2 scoops chocolate whey protein powder

2/3 cup unsweetened cocoa powder

2/3 cup black bean puree (rinse about 1 cup canned, low sodium black beans and blend with a splash of water)

1/4 cup unsweetened almond milk

12 serves Stevia

2 tbsp oat flour

3 tbsp coconut oil

2 egg whites

3/4 tsp baking powder

1/4 tsp salt

OPTIONAL: 1-2 tsp coffee grounds (I left this out)

In a medium bowl combine dry ingredients

In a separate bowl, combine wet ingredients and blend well

Add wet to dry and mix (don’t overmix, just until all ingredients are blended)

Bake at 180 degrees for about 20 minutes or until cooked to the centre

Let them cool before cutting them

Nutritional info: per serve

Calories: 98.5

Total fat: 5.2g (4.4g sat)

Total carbs: 5.3g

Sugar: 0.9g

Protein: 6.7g

 

Smoked Salmon and Rosemary Low Carb Protein Quiche (Gluten Free) from http://www.proteinpow.com – I could not believe how good this was!! Tastes just as good, if not BETTER than normal quiche!! Yum yum!!

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Serves 2

Base:

1/4 cup egg whites

1/4 cup pea protein powder

1/8 cup coconut flour

1/8 cup milk

1 tbsp almond meal

1 tsp dried rosemary (optional)

1 tsp onion flakes (optional)

Filling:

3 eggs

1 egg white

Splash of milk

50g salmon (I just used canned)

Spring onion

Rosemary

Blend the ingredients for the base, then press into either a medium-sized pie/quiche/tart tin or into a few small ones

Bake this 200 degrees for about 15 minutes or until it starts to brown

Allow the base to cool

Whisk together the eggs, egg white, and milk

Add salmon, spring onion and rosemary to the filling mixture

Poor into the base, then cook at 200 degrees for 15 minutes, then reduce to 160 degrees and bake for a further 10 minutes or until the filling is set

Nutritional info: per serve (including the filling)

Calories: 291

Total fat: 9.7g (3.7g sat)

Total carbs: 7.8g

Sugar: 2.0g

Protein: 39.3g!!

 

I have many more new recipes that I cooked this week but I’ll save them for another post 🙂

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Enjoy the journey 🙂 x