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Metabolic Rage

25 Mar

Hi Lifters!

This week I learnt that my metabolism has significantly slowed down L. Talking to my doctor (who actually knows about this stuff, unlike many) she was shocked at my currently daily caloric intake and suggested that by continuing this over a long period of time it has resulted in my metabolism adapting and subsequently slowing.

Your metabolism refers to the chemical processes that occur within your body enabling regular everyday actions to occur, such as bowel movement, muscle repair, and temperature regulation. This also includes rate of fuel breakdown to provide the body with energy, also known as Basal Metabolic Rate (BMR). Basically, this determines how many calories/kilojoules our bodies should be consuming each day. If a person has a high BMR, calories/fuel stores (e.g. fat) will be burned up faster.  BMR is influenced by several factors, some of which we can modify to increase (or decrease) the BMR.

Non-modifiable factors:

  •          Age: BMR slows down with increased age
  •          Gender: males have higher BMR than females
  •          Genetic predisposition
  •          Infection/illness: increases BMR
  •          Environment temperature: extremes of temperature (really hot and really cold) increase BMR

Modifiable factors:

  •          Lean muscle mass: increases BMR
  •          Body fat percentage: fat cells slow BMR
  •          Drugs (e.g. caffeine, nicotine)
  •          Diet
  •          Physical activity

Here is a really basic guide as to the recommended caloric intake to maintain a healthy weight range. Please keep in mind that this is only to give you an idea, and the recommended intake varies depending on all of the factors mentioned above. To accurately calculate individual energy intake you should consult with a dietitian.

Calories
It makes sense that to lose weight you should eat less than the maintenance energy requirement; and similarly if you wish to gain weight you should eat more. However, when aiming to lose weight and going to the extreme for a prolonged period of time will cause the metabolism to slow down. The body is smart – it wants to keep you alive. If you’re not providing your body with enough fuel, it will slow the chemical processes down so that you aren’t burning your energy stores too quickly. I have been eating between 1,200-1,500 calories for about 2 years now and hadn’t thought about how it could be affecting my metabolism. It has causes my weight to plateau, I get tired easily, and my body has stopped responding to different exercises. I want to make you aware that this can happen so hopefully it doesn’t happen to you. As I’m young, it should be easy to speed my metabolism back up by making slow modifications to my diet. I’ll be seeing a dietitian in several weeks and will let you know how it goes :). I’m annoyed that I’ve done this to my body, but I’m glad I’ve found out now and can make the necessary changes to get back on track. If sufficient damage is made to metabolism it becomes more difficult to repair, resulting in a permanent low BMR.

Zucchini and Walnut Protein Cake with Cream Cheese Frosting

 

 

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This tastes way better than it sounds haha it’s a beautiful dense cake perfect with a cup of tea. Plus it gets in a cheeky serve of vegies 😉

Ingredients:

Cake

½ cup oat flour

½ tsp baking powder

½ tsp baking soda

1 Tbsp cinnamon

½ tsp nutmeg

20 serves stevia

25g pea protein

25g whey protein

123g zucchini – grated

3/4 cup fat free Greek yoghurt

2 large eggs

1 tsp vanilla essence

38g walnuts – chopped

Frosting

125g light Philadelphia cream cheese

1 tsp vanilla essence

2 serves Stevia

 

Method:

1. Preheat oven to 180 degrees

2. Combine dry ingredients (except walnuts)

3. Add in zucchini and yoghurt

4. Whisk eggs with vanilla essence, then add to mixture

5. Taste mixture and add cinnamon/nutmeg/sweetener to taste

6. Fold in walnuts

7. Line cake tin with baking paper (this won’t rise much, so keep this in mind when choosing a tin)

8. Pour in mixture and bake for ~30 minutes or until toothpick comes out clean

9. Whisk together ingredients for frosting and, once cake is cooled, layer on top

 

2012-03-21 02.05.51

 

Learn constantly, Love your body, Lift yourself higher x

 
References:
http://www.health.gov.au/internet/healthyactive/publishing.nsf/Content/healthy-eating-calculator
http://www.nhmrc.gov.au/guidelines/publications/n6
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Third World Problems

2 May

No internet. This is a HUGE issue I’m having at the moment – one that is such a third world problem but unfortunately it affects so much of my daily function. We haven’t had internet connection at our uni accommodation for weeks now and it is horrendous! What makes it worse is the fact that the library, with free wifi, is only open limited hours (the pros of living rurally). It’s shocking how reliant I have become on internet… and is one of the reasons why I haven’t posted here for a longgg time.

Anyway, back into the swing of things (now that I’ve figured out how to connect to the internet for brief periods of time through my iPhone…).

Motivation: the gorgeous Courtney Prather

2013-05-02 03.18.10

 

Goji+Carrot Cake adapted from proteincupcakes.net – this is my favourite snack right now! It is SO YUM!

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Serves 12

2 cups carrot (roughly 2 carrots) – grated

1&1/3 cup oat flour

1/3 cup almond meal

2 scoops vanilla whey

1 tbsp LSA/ground flaxseed

2 tsp cinnamon

1 tsp vanilla essence

4 egg whites

1&1/2 tsp baking soda

½ tsp salt

12 serves of Stevia

¾ cup unsweetened almond milk

½ cup unsweetened applesauce

25g almonds – chopped (you can sub with any nuts – walnuts or pecans would be nice)

30g goji berries (you can sub with sultanas/raisins)

30g carob/dark chocolate – chopped

Icing:

100g low fat cream cheese

2 serves of Stevia

1 tsp vanilla essence

Preheat oven to 180oC

Mix all dry ingredients in a big bowl (excluding nuts, goji berries, and chocolate/carob)

Mix wet ingredients in a medium bowl separately

Combine wet to dry, then fold in the nuts, berries, and choc/carob

Line a cake pan with baking paper

Pour mixture in, then bake for 40-45 minutes or until toothpick comes out clean

For the icing, mix it all together and spread over the cake once it has COOLED

YUM! Try not to eat it all at once (seriously… freeze it)

Nutritional info: per serve (including the icing)

Calories: 148.4

Total fat: 5.8g (1.6g sat)

Total carbs: 14.7g

Sugar: 4.0g

Protein: 9.1g

 

Warm Prawn & Mango Salad, created by my boyfriend’s dad 🙂 this is so yummy

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Serves 4

1kg raw prawns – washed, butterflied (optional) (run knife down the back of the prawn to open it up slightly)

1 red chili – finely sliced

1 mango – diced

1 avocado – diced

3 cloves garlic – crushed

25g low fat fetta – crumbled

Rocket (as much as you’d like)

Splash of white wine (to taste)

Juice of 1 lime

2 tsp extra virgin olive oil

Big bunch of coriander

Heat a large frying pan on high

Cook chili and garlic for a few seconds, until fragrant, then remove from heat and set aside

Cook prawns on the high heat (you may need to cook half of the prawns at a time)

Once cooked, add the chili and garlic mixture back in, then add a splash of wine and coriander

Prepare all rocket, avocado, mango, and fetta

Dress salad ingredients with lime and olive oil

When ready to serve, briefly toss the prawns in and serve immediately

Nutritional info: per serve

Calories: 396.7

Total fat: 12.6g (4.3g sat)

Total carbs: 10.4g

Sugar: 4.2g

Protein: 61.7g!!!!!

 

Kung Pao Chicken from simplyrecipes.com

2013-05-02 16.56.38

Serves 4

500g chicken breast – chopped

2&1/2 tbsp sesame oil

1 tsp Szechwan peppercorns (optional – I left out)

1 red chili (add more or less depending on your chili tolerance)

3 cloves garlic

1 tbsp ginger – freshly grated

6 spring onion – chopped

2/3 cup roasted, unsalted peanuts

Marinade:

2 tsp soy sauce (I used Bragg’s aminos)

1&1/2 tsp white wine

1 tbsp water

2 tsp arrowroot powder

Sauce:

2 tsp apple cider vinegar

2 tsp soy sauce/Bragg’s aminos

1 tsp sesame oil

1 tbsp water

3 serves of Stevia

1 tsp arrowroot powder

Mix together the marinade ingredients and toss with the chopped chicken. Set aside

Combine all ingredients for sauce, whisking well to ensure arrowroot is fully incorporated. Set aside

Place 2&1/2 tbsp sesame oil in a wok or large sauté pan and place over medium-high heat

Stir-fry chilies and peppercorns until fragrant

Add the chicken, and as soon as the pieces start to separate, add the ginger, garlic, and spring onions

Stir-fry for a few minutes until chicken is no longer pink in the middle

Add the sauce and toss

When the sauce becomes thick, toss the peanuts in, and serve

Nutritional info: per serve

Calories: 286.9

Total fat: 16.5g (3.2g sat)

Total carbs: 4.8g

Sugar: 0.0g

Protein: 29.3g

 

Hazelnut Biscotti from chocolatechillimango.com

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Serves: 10 (40 biscotti)

110g hazelnuts (you can substitute other nuts/chocolate/dried fruit)

3 large eggs

15 serves of Stevia

1 tsp vanilla essence

35g unsweetened cocoa powder

90g oat flour

60g casein protein

1/8 tsp salt

1 tsp bicarb soda

Preheat oven to 180oC

Line a large baking tray with baking paper and set aside

Place the hazelnuts on a second lined tray and spread them out evently

Toast in the oven for 8-10 minutes or until lightly roasted and starting to colour

Remove nuts from the oven and use a tea-towel to rub off as much of the skins as possible (I made a huge mess…). Set aside

Whisk together the eggs, sweetener, and vanilla until the sweetener is dissolved and the mixture is light

In a separate bowl, mix together the cocoa, oat flour, casein, salt, and bicarb soda

Add the dry ingredient mixture to the egg mixture and mix until the dough comes together

Fold in the COOLED hazelnuts

Divide the dough in half and form each half into a log measuring about 1 cm in thickness, 3.5cm wide, and about 26cm long

Lay the logs on the prepared baking tray, leaving room between them for spreading

Bake the logs for 30-35 minutes

Remove from the oven and allow to cool slightly (about 10 minutes)

Lower the temperature of the oven to 125oC

Use a serrated knife to slice each log into about 20 slices, about 1 cm thick, on a 45 degree angle. For consistency it’s easier if you slice each log in half with a diagonal cut, then in half again, and then cut each piece into 5 even diagonal slices

Place the slices in upright rows on the baking tray and return to the oven for a further 10 minutes. If you wish to make the biscotti as hard rusks, you can leave them in there for up to 20 minutes. They will crisp up even more once they cool

Remove from the oven and allow to cool completely on a wire rack

The biscotti will keep for several weeks if stored in an airtight container, at room temperature

Nutritional info: per serve

Calories: 159.6

Total fat: 9.9g (1.6g sat)

Total carbs: 8.0g

Sugar: 1.0g

Protein: 9.7g

 

I’ve been pretty overloaded with things lately – study, organising the premier event of a new Victorian organisation (Red Party, raising awareness for HIV/AIDS and sexual health), my own mental instability, volunteering with the RSPCA, exercise, food prep… it seems likes everything’s going on!! I just have to take a deep breath, make a list or two, and keep my priorities right!

2013-04-30 21.12.07

Eat clean and train dirty 🙂 x

 

MFT28

22 Mar

I’m so sorry that my blogs are becoming less frequent!! I’ve been flat out with assignments and trying to keep on top of study (a never-ending struggle) so unfortunately I haven’t had the time to dedicate an hour or so to writing blog posts!!

Motivation: Amanda Adams

2013-03-16 05.24.01

I felt like I was in a bit of a rut with my training so I did a bit of searching and found this training program – Greg Plitt’s MFT28 (http://www.bodybuilding.com/fun/mft28-greg-plitts-4-week-military-fitness-trainer-by-met-rx.html). It is INTENSE!!! He is really enthusiastic and motivating though, and I find it really helpful to watch the videos. My boyfriend is doing it with me via long distance, which is nice :).

I have HEAPS of recipes to share with you!! I think it’ll be easiest if I break them up into a few per post though (don’t want to overwhelm you!!)

 

High Fibre Cinnamon Protein Pancakes (chocolatechillimango.com) – these are really yummy and really filling

2013-03-22 15.09.21

Serves 1-2

100g egg whites

40g pea protein

10 grams psyllium husk

250mL unsweetened almond milk

1/2 tsp cinnamon

1/2 tsp vanilla whey protein powder

Stevia, to taste

Whisk together the ingredients

If necessary, add a little more milk or water if the batter is too thick

Cook the pancakes in a non-stick pan

Serve topped with whatever you like (I used flaxseed oil because I’m ADDICTED!)

Nutritional info: per serve (without toppings)

Calories: 146.7

Total fat: 2.2g (0.5g sat)

Total carbs: 5.5g (4.9g fibre!)

Sugar: 0.4g

Protein: 25.4g

 

Blueberry Almond Protein Muffins (chocolatechillimango.com) – I absolutely LOVE these!! Super fluffy, super tasty, super healthy!!! Awesome muffins 🙂

2013-03-15 07.12.37

Serves 12

250g almond meal

20 serves Stevia (a lot, I know…)

3 tsp baking powder

150g blueberries (I used frozen)

200mL unsweetened almond milk

1 egg

1 tbsp vanilla essence

1/2 scoop vanilla whey powder

1/2 scoop vanilla casein powder

Preheat oven to 200 degrees Celsius

Mix together dry ingredients

Whisk together the wet ingredients in a separate bowl

Add wet to dry, then mix lightly (do not overbeat)

Toss in the blueberries

Pour the batter into lined muffin tins

Bake for 20-25 minutes until golden and toothpick comes out clean

Cool on a wire rack before turning out

Nutritional info: per 1 muffin

Calories: 151

Total fat: 11.4 (1.1g sat)

Total carbs: 7.9g

Sugar: 2.2g

Protein: 7.4g

 

Chicken with Cauliflower and Olives (www.elanaspantry.com) – pretty self explanatory haha and yum!

2013-03-22 15.32.53

Serves 4

500g chicken breast

1 bunch fresh thyme sprigs

1/2 head cauliflower – cut into florets

1 spring onion – finely chopped

2 tbsp extra virgin olive oil

1/2 tsp salt

1 tsp black pepper

Zest of 1 lemon

1/4 cup fresh lemon juice

1/2 cup kalamata olives – pitted

3 cloves garlic – minced

Spread thyme sprigs evenly in the bottom of a 7×11 baking dish

Place chicken over thyme and scatter cauliflower around chicken

In a small bowl, combine spring onion, oil, salt, pepper, lemon zest and juice, olives and garlic

Pour this mixture over the chicken and cauliflower

Refrigerate for at least 1 hour

Preheat oven to 200 degrees

Bake for 45-55 minutes, until chicken is cooked through

Nutritional info: per serve

Calories: 246.8

Total fat: 8.1g (2.0g sat)

Total carbs: 6.0g

Sugar: 1.5g

Protein: 37.5g

 

Dense Aduki Chocolate Cake (www.proteinpow.com) – this is super super dense!! I think next time I’ll add more sweetener because it was a bit too bitter for me

2013-03-22 14.59.27

Serves 8

1 can aduki (or black) unsalted beans – cooked

1/2 cup liquid egg whites

1/2 cup chocolate whey protein powder

300g low-fat cottage cheese

12 cup cocoa powder

10 serves Stevia

3 tbsp coconut flour

1 tsp baking powder

Preheat oven to 170 degrees

Blend everything together and pour into a greased cake pan

Bake for 40-45 minutes or until toothpick comes out clean (don’t overbake!!)

Sprinkle some cocoa on top to serve!

Nutritional info: per serve

Calories: 149.7

Total fat: 3.2g (2.2g sat)

Total carbs: 11.0g

Sugar: 2.1g

Protein: 16.8g

 

Vanilla Cupcakes (www.dessertswithbenefits.com) – these are pretty scrumptious (though have nothing on the blueberry almond muffins above…)

2013-03-22 16.51.26

Serves 11

1 cup unsweetened almond milk

3 tbsp unsweetened applesauce

3 tbsp coconut oil

3/4 cooking Stevia

2 tsp vanilla essence

1 tsp almond essence (I left this out)

1/4 cup arrowroot starch

2 tbsp ground flaxseed

1/2 cup brown rice flour

1/2 cup quinoa flour

1/3 cup almond flour

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp xanthan gum (I left this out)

1/4 tsp salt

Preheat the oven to 180 degrees and line a cupcake tin with 11 paper liners

Whisk together almond milk, applesauce, oil, sweetener, vanilla and almond essence

Whisk on medium speed for about 1 minute

In a small bowl, whisk together the starch and flax

Slowly add this starch/flax mixture to the almond milk/applesauce mixture

Whisk on low for about 1 minute

In a medium-sized bowl, whisk together the brown rice flour, quinoa flour, almond flour, baking powder, baking soda, xanthan gum and salt

Slowly add to the almond milk/applesauce/flax mixture on low speed

When it is all incorporated, increase the mixer speed to high and whip for about 20 seconds

Scoop batter into cupcake liners

Bake for ~30minutes or until surface springs back when tapped

Remove cupcakes from tin and let cool on a wire rack

I decided to add my own person touch by pressing a raspberry into the centre of each muffin before I cooked them… don’t ask me why!! But it tasted awesome 🙂

Nutritional info: per serve (without raspberries)

Calories: 132.8

Total fat: 7.9g (4.8g sat)

Total carbs: 12.7g

Sugar: 0.8g

Protein: 2.3g

 

Oh and guess what? I’m now a Sweat Pink Ambassador 🙂 check us out at www.fitapproach.com

SPambassador4

 

I haven’t been sticking to my eating and exercise plan super well lately (as those on my facebook page may know..) but the thing to keep in mind is to not give up – to keep on keeping on!! Tomorrow’s another day 🙂 x

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Hot Hot Hot

8 Mar

It is sooooo hot in Australia right now!! Makes getting into the kitchen a bit less appealing haha. I’ve had a really good week in regards to staying on target with my eating, although I skipped leg day on Wednesday because I was so exhausted – my brain has been feeling really drained from being used so much. I’m going to make up my missed day on the weekend though!!

Motivation:

photo

 

My recipes are really piling up now so I need to start putting more into my posts!! Sorry if this is an overload :S

 

Roo Meatball Casserole – I think these are really yum!! My boyfriend refuses to eat kangaroo but I love it haha

photo (2)

Serves 6

Meatballs:

500g kangaroo mince

1 clove garlic – minced

1/2 tsp pepper

1 tsp lemon juice

1/2 tsp paprika

1/2 tsp oregano

1/3 cup egg whites

1 cup oat flour

Casserole:

370g passata

2 tomatoes – diced

3 mushrooms – sliced

Handful of fresh basil

Tiny bit of low fat cheese

Make the meatballs first. Preheat oven to 180 degrees

Combine all of the meatball ingredients and mix well (I found it easier with my hands)

Roll mixture into small balls (I made about 20 but totally up to you) and place meatball on a baking tray (covered in baking paper)

Bake for 15-20 minutes, shake tray occasionally

Once cooked, remove meatballs from oven and place into a casserole dish

Pour over the passata, tomatoes, mushrooms, and basil, and gently stir through

Sprinkle some cheese over top, then put back in the oven to cook for 15 minutes

Nutritional info: per serve

Calories: 179.1

Total fat: 3.4g (1.0g sat)

Total carbs: 12.8g

Sugar: 4.0g

Protein: 22.2g

 

Low Carb Protein Pizza Base from proteinpow.com

photo (1)

Serves 1-2

1 cup liquid egg whites

1/3 cup psyllium husks

1/2 cup pea protein powder

Herbs (rosemary, thyme, parsley)

Garlic salt and onion granules

Whisk all of the ingredients and you will get a sticky mixture

Dollop onto a hot hot hot nonstick frying pan and spread with a spoon to give it as flat a shape as possible

Once cooked on one side, flip it

Remove from the pan and place on a grill/baking tray

Top with whatever you want – I decided to break up some of my kangaroo meatballs and scatter them on top with a little bit of low fat cheese

Grill for 10-15 minutes (until cheese melts and sides are brown

NB to make it breadier (but higher carb) add oat flour

Nutritional info: per serve (just the base, without the toppings)

Calories: 192.7

Total fat: 0.5g

Total carbs: 10.4g (10.2g dietary fiber)

Sugar: 0g

Protein: 34.9g!!

 

Angel Food Cake from dessertswithbenefits.com

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Serves 8

3/4 cup oat flour

1/4 cup arrowroot starch

1&1/2 cup egg whites (fresh, not from a carton)

1&1/2 tsp cream of tartar

1/2 tsp salt

1 tsp vanilla extract

1 tsp almond flavour (I decided to sub this for lemon extract because I don’t like almond extract..)

1&1/2 cups Stevia (not the concentrated stuff!!)

Preheat the oven to 170 degrees

In a small bowl, mix oat flour and arrowroot

In a large bowl, add egg whites, cream of tartar, salt and extracts. Whisk until stiff peaks form (~5 minutes)

Slowly add the sweetener whilst continuing to whisk on a low speed

Slowly and gently fold in the oat flour and arrowroot mixture, one scoop at a time – be careful not to deflate the egg whites

Scoop the batter in a cake pan and flatten the surface with a spoon

Bake for 35-40 minutes, or until the surface is golden brown and springs back when tapped

Cool the cake upside down so that the cake doesn’t deflate

Once cool, remove from the pan and serve! I chose to sprinkle with coconut milk flour 🙂

Nutritional info: per serve

Calories: 80.6

Total fat: 1.0g

Total carbs: 10.3g

Sugar: 0.3g

Protein: 6.1g

 

BBQ Chicken Bolognaise from No Cheating! Clean Recipes for Lean Bodies

photo (6)

Serves 8

1kg chicken mince

2 large onions – diced

3 medium zucchini – diced

1 broccoli – finely chopped

Barbeque sauce:

3 tbsp reduced salt tomato paste

1 tbsp smoked paprika

1 tbsp wholegrain mustard

3 tbsp worcestershire sauce

3 tbsp balsamic vinegar

1 cup passata

Salt and pepper to taste

Add diced vegetables to a hot, non stick pot and cook until beginning to sweat and soften

Add chicken to the vegetables and stir occasionally until cooked through

Combine the sauce ingredients together before pouring over the chicken and vegetables, then add water until there is just enough to cover the mixture and mix well

Continue to cook on a low heat on the stove for up to 3 hours, or until the chicken mixture has caramlised and lost most of its moisture. If using a slow cooker you can leave for up to 6 hours on the lowest setting

Nutritional info: per serve

Calories: 219.3

Total fat: 7.9g (2.3g sat)

Total carbs: 11.2g

Sugar: 6.8g

Protein: 27.3g

Sodium: 258.6mg

 

Omega-3 Protein Bread from chcolatechillimango.com – YUM!

photo (7)

Serves 8 slices

2/3 cup quinoa flour (can substitute with basically any other flour)

2/3 cup ground flaxseed meal

2/3 cup pea protein (I used vanilla flavour because I don’t have plain..)

2 tsp baking powder

1 tsp salt

1 cup egg whites

1/8 cup extra-virgin olive oil

1/3 cup water

Preheat oven to 180 degrees

Grease a loaf tin lightly with olive oil spray/line with baking paper

Place the dry ingredients into a large mixing bowl

Whisk together the egg whites, oil and water, then add to the dry mixture and mix until you get a sticky batter (may need to add a little extra water)

Pour the batter into the loaf tin

You can bake this freeform, but let the dough sit for 5 minutes before turning it out on the baking tray so that it will thicken up slightly

Bake for about 30 minutes until golden and rise

Remove from the oven and cool on a wire rack before turning out of the tin

I chose to slice mine in big chunks, because I wanted to have ‘rolls’

Between two slices I had smoked salmon, avocado, and rocket 🙂 yum!!

Nutritional info: per slice

Calories: 151.5

Total fat: 7.9g (0.9g sat)

Total carbs: 9.2g

Sugar: 0.2g

Protein: 11.4g

 

photo (8)

Hope you’re all having a great week, and for those in Australia, I hope you’re keeping cool!!! x

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

 

2013-01-23 07.20.33

Merry Christmas and a Happy 2013!!

30 Dec

I hope you are all spending plenty of time with loved ones, and not stressing too much about being strict on your diet!!! A little treat here and there (especially for the sake of celebrating) won’t ruin progress :). However, aim for moderation (something I’m not very good at when it comes to sugary foods) and keep that determination to get back training and eating clean as soon as possible.

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Motivation for the new year – can’t go past my fav!! Jenna Webb haha

 

In order to resist some of the yummy treats laying around our house at the moment, I’ve whipped up a couple of healthy alternatives and yummm they really hit the spot!!

 

Sugar-free Pavlova – inspired by www.ultimateperformancesupplements.com/banana-and-mango-pavlova/

For those of you who have never tried a pavlova (I’m looking at those non-Aussies out there) you MUST!! This is so delicious and is one of my favourite desserts. And this version tastes JUST like the real sugary one!! I’m so excited haha

Serves 6

4 eggs

15g Stevia (the powder version, not liquid)

1/4 tsp cream of tartar

Topping:

100g Greek yoghurt

1 scoop vanilla whey powder

Stevia to taste

Add whatever topping you want! I sliced up two kiwi fruits and grated some dark chocolate on top

Preheat the oven to 180 degrees fan forced

Line a flat oven tray with some baking paper and lightly grease with coconut oil

Separate the egg whites from the yolks and beat until soft peaks form, then add the Stevia and cream of tartar slowly while still beating – the mixture should become glossy and retain it’s shape when lifted with a spoon.

Scoop the egg whites onto the tray and fashion into a circular shape with a spatula, retaining as much height as possible. Work quickly!

Put in the oven for 45 mins (do NOT open the door to check progress because your pavlova will flop)

Once cooked, open the oven door a little bit and turn off the heat. Leave to dry out for a further 30 minutes to an hour

Just before serving, put together the topping by mixing the yoghurt, vanilla powder and Stevia (your amounts may differ from mine, because I just threw everything in and then tasted and added more of ingredients until it tasted perfect)

Top the pav with the yoghurt mixture, then throw whatever you want on top! Other yummy combinations would be banana and chocolate, strawberry and chocolate, banana and mango, just dark chocolate etc etc

Nutritional info: per 1/6 serves, with kiwi fruit and a little grated choc

Calories: 61.2

Total fat: 0.7g

Total carbs: 5.8g

Sugar: 3.5g

Protein: 8.4

 

Healthy Snickers Slice from www.tasty-health.se (mine didn’t turn out quite as pretty though haha see second picture)

Warning – these are addictive

Serves 12 (2 squares)

Bottom layer:

About 10 dates (100g)

1 cup almonds

1/2 scoop chocolate whey protein powder

2 tsp unsweetened cocoa

Filling:

150g natural peanut butter

2 scoops vanilla whey protein powder

3 serves Stevia

30g salted peanuts – coarsely chopped

About 1 cup water

Toppping:

60g dark chocolate

Grind the almond in a food processor until you have a flour with some larger almond chucks in it

Add the dates, choc protein powder and cocoa, and process until you get a fine pulp – if you are unable to shape the mixture, add more dates (ok so for me this was where the original recipe failed me… I added a heap more dates and still the mixture refused to stick together. I think next time I might add some water or milk… maybe try this and let me know how it goes!)

Press the almond mixture into the bottom of a foil-lined pan – I used a couple of tupperware containers

Mix the peanut butter, vanilla protein, Stevia and peanuts, then add a little water at a time and mix to a paste with the consistency of peanut butter (although I found it better to make the liquid more runny because it went further)

Spread the peanut batter over the bottom layer, then put in the freezer

Melt the chocolate in a bowl in the microwave and spread over the peanut filling

Set in the fridge/freezer until the chocolate is set

Cut into 24  squares and store in the fridge/freezer

Nutritional info: per 1/12 serves (2/24 squares)

Calories: 194

Total fat: 9.3g (only 2.2g saturated fat)

Total carbs: 12.4g

Sugar: 9.0g

Protein: 10.6g

 

Have a wonderful time bringing in the new year everyone!!! If you’re ever waiting for a time to make changes and set goals, now’s the time to do it!!! xx

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A Quiet Week

10 Dec

I didn’t get up to much at all this week, it was nice and quiet, just plodding around at home and keeping to myself!! For some strange reason I didn’t even feel like cooking… but I’ve still got a couple of yummy recipes for you 🙂

Motivation: having a gym buddy!! I love going to the gym with my boyfriend, we really push each other  because we know when each other is wimping out 😛 it’s a lot of fun – ‘the couple that train together, stay together’ haha

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Protein Profiteroles (aka chocolate casein filled vanilla protein muffins) from www.proteinpow.com – I just bought a bunch of different proteins so I’m getting to play around with different textures and it’s great!! Pea protein and casein protein tend to cook so much better than whey… and these profiteroles are so yummy!!

Serves 10

1 cup egg whites

1/2 cup pea protein

3/8 cup vanilla casein protein

1/4 cup ground oats

1 tbsp psyllium husk

1 tbsp coconut flour

1 cup lite coconut milk

Filling – 25g chocolate casein (or vanilla casein + 1 tbsp cocoa + 3 serves Stevia) and water

Topping – 20g dark chocolate

Mix all of the main ingredients, then pour into a muffin tray and bake at 170 degrees for 30 mins +/- 5 mins

Let them cool, and then dig a hole in the middle of them (I just pierced the top with a skewer, then shoved my finger in and made some room in there)

Make the filling by gradually adding small amounts of water to the casein until the desired consistency is reached

Put the filling mixture into a ziplock bag and cut a SMALL corner off

Twist the bag and squeeze casein into the muffins

Melt the dark chocolate and spoon some over the top of the muffins

Nutritional info: per 1/10 muffins

Calories: 99.2

Total fat: 3.1g

Total carbs: 4.2g

Sugar: 1.0g

Protein: 12.1g

 

Low-Carb Mini-Mudcakes (aka low-carb dark chocolate whey protein cake), also from www.proteinpow.com – these are so good!! I love chocolate, and this tastes just like a rich dark mudcake *drool*

Serves 8

3/4 cup liquid egg whites

50g cocoa powder

1/2 cup vanilla whey

1 medium cooked beetroot (I used 100g of canned beetroot)

1/4 cup pea protein

1 tbsp vanilla essence

5 serves Stevia

1/4 cup lite coconut milk (or cream)

Blend everything together and pour into muffin tins

Bake at 170 degrees for 20 minutes or until, when stabbed, it comes out clean

YUM!

Nutritional info: per 1/8 mini-mudcakes

Calories: 75.4g

Total fat: 1.9g

Total carbs: 2.7g

Sugar: 1.3g

Protein: 10.5g

 

Here’s a healthy snack idea – grilled capsicum with avocado ‘dip’ (avocado with lemon juice, salt and pepper)

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This is a new week – I’m going to get off my bum and keep myself busy this week; I always feel better if I’m active and on my feet. I hope you all have a great week!!!!

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