Last Monday I met the General Practice Clinic that I’ll be spend half of this year – and it’s great! The consultants are really enthusiastic and eager for me to become a part of the team. They’re really motivating and willing to help me :). I’m so excited for this year – I think it will be an amazing experience!! But unfortunately we’re going to be bombarded with assessments… so that’s something I won’t be looking forward to! Oh and I was concerned about finding a gym in the small town where I’m placed but turns out I have access to the hospital gym – $3 a week and it has plenty of weight and cardio equipment. Yay!! I can’t wait to get into the swing of things.
Motivation: Jessica King
I’ve got a bunch of awesome recipes to share with you 🙂
Lemon Protein Slice from www.proteinpow.com – YUM!! Love these!
Serves 6
For the crust:
1 tbsp coconut flour
6 tbsp oat flour
1/4 cup vanilla whey protein
1 tbsp pea protein (or vanilla casein)
1/4 cup unsweetened almond milk
4 brazil nuts (could sub with almonds)
1 tbsp grated fresh lemon zest
1/2 a big lemon’s worth of lemon juice (20mL)
1 serve Stevia
For the filling:
2 tbsp fresh lemon zest
1 big lemon’s worth of lemon juice (40mL)
1/2 cup vanilla whey protein
3 tbsp coconut flour (or almond meal)
15 macadamia nuts (could sub with cashews)
1/2 cup unsweetened almond milk
Blend the crust ingredients together and press the doughy matter onto a cake pan
Bake at 190 degrees Celcius for about 10 minutes
Meanwhile, blend the filling ingredients together
When blended and crust is cooked, press the filling batter onto the crust and put back in the oven for no more than 20 minutes
I then sprinkled coconut powder on top but this is entirely optional 🙂
Nutritional info: per serve
Calories: 200.8
Total fat: 8.4g (2.2g sat)
Total carbs: 13.6g
Sugar: 2.0g
Protein: 17.7g
Bittersweet Chocolate Quinoa Cupcakes from dessertswithbenefits.com – these have an amazing texture; so soft! It took me a little while to love the taste because they weren’t as sweet as I’d hoped, but they’re still really yummy! Next time I think I’ll add more sweetener.
Serves 12
For the cupcakes:
1 cup quinoa flour
1/2 cup brown rice flour
1/3 cup unsweetened cocoa powder
2 tbsp ground flaxseed
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 cup + 1 tbsp fat free Greek yoghurt
1/2 tsp instant coffee 1 tsp vanilla extract
1 serve Stevia
1+1/4 cup unsweetened almond milk
For the frosting:
2 tbsp coconut oil
1/3 cup light coconut milk
6 serves Stevia
2 tbsp unsweetened cocoa powder
2 scoops chocolate whey protein
Preheat the oven to 180 degrees and line/spray a cupcake tin
In a small bowl, whisk together the quinoa flour, brown rice flour, cocoa powder, flax, baking powder, baking soda, salt, and Stevia
In a large bowl, whisk together the yoghurt, coffee, vanilla extract, then whisk in the milk
Slowly whisk the dry ingredients into the wet
Whisk batter for ~20 seconds, or until batter is fluffy and even
Scoop the batter into the cupcake tins and bake for ~20 minutes, or until surface springs back when tapped
Take the cupcakes out of the pan immediately after removing from the oven, let cool on a wire cooling rack
In a medium-szed bowl, add the coconut oil and coconut milk, and (if coconut oil is solid) microwave at 30-second intervals, stirring between each one, until the coconut oil has melted
Stir in the Stevia, then the cocoa powder, then the protein powder
Frost the cooled cupcakes and serve!! I found that I needed to put the frosted cupcakes in the fridge before serving to help the frosting set
These aren’t very sweet, so feel free to up the Stevia in the cupcakes!
Nutritional info: per 1 muffin
Calories: 143.4
Total fat: 5.6g (3.2g sat)
Total carbs: 5.2g
Sugar: 1.6g
Protein: 7.4g (even without protein powder!)
Chicken Cashew from crunchymama.net – my boyfriend’s new favourite lunchtime bulk-cook recipe 🙂 super yummy!! Also, my boyfriend divides the recipe up into 4 serves instead of 6.
Serves 6
1 kg chicken – cut into chunks
1 cup roasted cashew nuts
1/2 red pepper – diced into same size as chicken
3 spring onions – cut into 1/2 inch pieces
1 tbsp ginger – grated
For the marinade:
1 egg white
2 tbsp reduced salt soy sauce OR Bragg’s aminos
1 tbsp tapioca flour aka arrowroot
For the sauce:
4 tbsp reduced salt soy sauuce
2 tbsp cooking wine
1 tbsp balsamic vinegar
1 tsp honey
1 tsp tapioca flour/arrowroot
Combine marinade ingredients and mix chicken into marinade for at least 30 minutes
Combine sauce ingredients in a separate bowl and set aside
In a large non-stick pan, cook the chicken pieces for 2-4 minutes until just cooked
Drain chicken onto some paper towels
Saute the spring onion and ginger for a minute
Add capsicum and sauce. Cook until it is thick and bubbly
Add chicken back to the pan and stir until the chicken pieces are covered in suace
Throw in the cashews, stir, and serve
Nutritional info: per serve
Calories: 248.9
Total fat: 4.4g (1.0g sat)
Total carbs: 6.8g
Sugar: 2.7g
Protein: 42.0g
Sodium: 676.9mg (this would be reduced if you replace the soy sauce with Bragg’s aminos)
Casein Pancake
Serves 1
1/3 cup egg whites
1/2 scoop vanilla casein protein
1 tsp cinnamon
Mix the ingredients together
Pour into a hot non-stick pan and cook
I served this with sugar-free maple syrup 🙂
Nutritional info: per serve
Calories: 97.9
Total fat: 0.5g (0.2g sat)
Total carbs: 1.8g
Sugar: 0gÂ
Protein: 20.0g
Stop wishing for something – go out and do it!! 🙂 x