Archive | Cinnamon Crumb Streusel Protein Bars RSS feed for this section

Countdown to Exams

1 Oct

Start of October and exams are a month away!! ARGH!!! I don’t handle the stress of exams very well, but eating clean and exercising helps makes me feel better 🙂 so my routine shall continue. I did take last week off from gym though, I’ve been very tired lately so I thought it’d be beneficial to take some time off. I got back to gym today though and it feels soooo good to be back!! Burning calories, sweating up a storm, pumping muscles, music thumping… love it.

Over the weekend the 2012 Olympia was held over in the states and my boyfriend and I watched it, oohing and ahhing over the contestants. It was mostly interested in the bikini section – winner, and motivation for the week – Nathalia Melo.


Again, I only have a couple of recipes to share, as I’m relying on leftovers to fill in the gaps.


Cinnamon Crumb Streusel Protein Bars from

Serves 12

1 cup oat flour

1/4 cup coconut flour

2 scoops vanilla whey protein powder

7 serves of Stevia

5 egg whites

1&1/2 cup unsweetened almond milk

1 tsp cinnamon

1 tsp baking powder

Pinch of salt

1/2 tsp vanilla essence

1/2 tsp almond essence

For crumb streusel topping:

2 tbsp almond meal

1 tbsp coconut flour

2 tbsp unsweetened applesauce

1 serve Stevia

1/4 tsp cinnamon

First, mix together the ingredients for the crumb streusel topping and put aside

Preheat oven to 180 degrees

Combine all of the other ingredients separately

Pour into a brownie pan

Add crumb streusel topping on top

Bake for 18-22 minutes or until a toothpick comes out clean

Nutritional info: per 1/12 bars

Calories: 95

Total fat: 2.8g

Total carbs: 9.7g

Sugar: 2.7g

Protein: 7.4g


Creamy Chicken Casserole from

This dish is reeeeally yum!! Definitely a new favourite.

Serves 6

750g chicken breast – diced

1 head of broccoli – chopped

1 head of cauliflower – chopped

6 mushrooms – sliced

1 brown onion – diced

1/2 cup reduced salt chicken stock

2x 400mL cans lite coconut milk

2 tsp garlic powder

1/2 tsp paprika

1/2 tsp cayenne pepper

Salt and pepper to taste

Olive oil

Preheat oven to 200 degrees

Throw cauliflower and broccoli into a big baking dish and toss through olive oil, salt and pepper

Bake for 15-18 minutes

Meanwhile, cook chicken in frying pan. When ALMOST cooked through, removed from pan and either place aside or throw into the baking dish with the cauliflower and broccoli if they’re finished

Cook onions in the frying pan until translucent

Add coconut milk, stock, garlic powder, paprika, cayenne pepper, salt and pepper

Once combined, pour directly into the chicken, broccoli and cauliflower dish

Add mushrooms, then stir it all together

Bake for 20-22 minutes

Allow to cool to help the sauce thicken


Nutritional info: per 1/6 serves

Calories: 230

Total fat: 7.8g

Total carbs: 9.7g

Sugar: 4.1g

Protein: 32.9g


‘The doctor of the future will give no medicine, but will interest his patient in the car of the human frame, in diet and in the cause and prevention of disease’ Thomas Edison


Now to get back to study 😦 x