Protein Oat Bread

 

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This protein oat bread is so quick and easy to make.  It is always handy to have a loaf ready as it can be used as a snack with a nut butter and banana, pre or post workout, or if you check out my instagram @jensgymlife  you will see many different ideas for toppings!  It is a very versatile recipe and you can get creative by adding nuts, berries, dark chocolate chips, the list is endless.  It can be stored in the fridge or slice it up to freeze it.  I always have some in the freezer on standby as it prevents me eating something that I shouldn’t!! There are many different variations but this is the recipe that has worked for me.

Ingredients

I large tub of natural yoghurt (500ml)

400g oats

3 tbsp hemp protein powder ( this is optional and can be bought in health stores or some of the larger super value stores stock it too)

3 tbsp mixed seeds ( I use the seed mix from Lidl)

1 tbsp bicarbonate of soda(bread soda)

Pinch of salt & black pepper

Method

Preheat oven to 180c (fan oven)

Empty the yoghurt into a large mixing bowl.  Using the empty carton measure out 2 cartons full of oats (roughly 400g of oats), add the seeds, hemp protein (if using it), seasoning and finally sift in the bicarbonate of soda. Mix well ensuring all ingredients are combined.

Place into a lined and greased loaf tin and bake for 35-40 mins.  If you use a skewer and it comes out clean well then it’s ready! Or tap the bottom for a hollow sound.

Enjoy!

Nutritional Information

I usually get 18 slices per loaf, its all about portion size!

1 slice is 99 calories, carbs 13.8g, protein 5g, fat 2.8g, sugar 2g, dietary fiber 3g

As always don’t forget to tag me if you try it out.  You will find me on Facebook here, Instagram here or Tweet me here or you can add me on Snapchat @jenser01 .

Keep sharing the love,

Jen xxx

 

Cottage Cheese & Corn Pancakes

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I came across this recipe in the Everyday Super Food book by Jamie Oliver that was one of my Christmas presents from my sister! Cottage cheese is healthy to eat as part of a balanced diet, and provides a source of several essential nutrients. It is high in protein and lower in fat than all other cheeses.   This in my version of  the recipe.

Ingredients

1 tin of sweetcorn (around 326g I used the one from Aldi)

1 tub of cottage cheese (around 225g, from Aldi)

4 spring onions, chopped

1 fresh red chilli, chopped finely

Bunch of fresh coriander, chopped

2 large eggs

150g of spelt flour ( or wholemeal flour, I just used the spelt as I had no wholemeal left)

50ml of unsweetened almond milk ( or semi-skimmed milk)

4 smoked streaky bacon rashers

4 small bananas

optional: franks hot sauce or even try a drizzle of maple syrup !

Method

  1. In a large mixing bowl add the sweetcorn ( with the juice) , spring onion, chilli, coriander, cottage cheese, flour and eggs.  Mix it all together , gradually adding the milk to make a thick batter. Lightly season with some black pepper.
  2. Fry the bacon in the pan, no need for oil as the bacon will release enough to cook the pancakes in and give them added flavour. Once the bacon starts to release the fat, it’s time to get the pancakes on!  Ladle a spoonful of the batter onto the pan (roughly 100g in weight) and shape into a pancake.  Cook until golden brown, on a medium heat, then flip over.  While making pancakes just push the cooked bacon to one side of the pan to keep it hot!
  3. Finally add the banana to the pan to caramelize.  Serve 2 pancakes per serving topped with the banana , bacon and a splash of Franks red hot sauce. Most importantly, enjoy!

  Nutritional Information

This recipe makes 4 servings.

Per serving: 417 calories, carbs 65.5g, protein 19.5g, fat 9.1g, sugar 22g(all natural sugars, no added sugar so don’t worry too much)Dietary Fiber 8.6g

 

Pear & Ginger Flapjacks

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These flapjacks are a great way of using up over ripe fruit.  They are a delicious option as a snack , healthy treat or even for breakfast! You can make many different variations by replacing the fruit with dark chocolate chips & chopped hazelnuts or dried berries & seeds, the choice is endless and they are so much better than the sugary filled shop bought ones!  All natural ingredients here .  This recipe requires coconut oil, so please invest in a good organic one as the cheaper version are just full of additives.

Ingredients

250g Oats

2 tbsp Chia Seeds

4 Medium Ripe Pears, peeled and mashed

1 Medium Banana, mashed

2 Tbsp Maple Syrup

2 Tbsp Almond Butter

2 Tbsp Coconut Oil

Thumb size piece of fresh ginger, grated

1 tsp ground nutmeg

optional: 25g Dark Chocolate (minimum 75%)

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Method

  1. Preheat your oven to 160C (fan). Grease and line an 8x8in baking tray with baking paper.
  2. In a bowl mix the oats and chia seeds.  Microwave the coconut oil and the almond butter, roughly 30-40 seconds and stir until they are well mixed together.  Add the maple syrup and mix.  Pour this mixture into the oats and chia seeds and give it a good mix, making sure they are well coated.
  3. Add in the mashed pear, banana, ginger and nutmeg and give it a good mix around. The mixture should be wet and stick together when pressed.
  4. Put the mixture into the baking tray, pressing down to ensure it’s tightly packed and even. Place in the oven and bake for 50-60 minutes, it should have turned golden on the top.
  5. Leave to cool in the tin and if using the chocolate, melt it in the microwave for 30-40 seconds and drizzle over the top. Then cut into squares and enjoy!

These can be stored in an air tight container in the fridge for up to 3 days or wrap individually and freeze.

Nutritional Values

This recipe makes 9 flapjacks.

226 calories, carbs 37g , fat 6.6g, protein 4.7g (per serving)

Chilli, lime & ginger prawn stir fry.

20160104_180624You can’t beat a good stir fry!! I for one have had my fill of turkey so I found some frozen prawns at the bottom of the freezer.  Along with what vegetables I have left, a stir fry is one of the easiest meals to make.  But please do not go and ruin all that healthy stuff by adding a packet of processed stir fry sauce!! Make your own, its so easy to add flavour without having to drown all the goodness in a sauce that is probably packed with sugar and additives.  As with all the recipes that I post the end result is what suits my taste, so please feel free to adjust to your own personal taste.  This recipe will make 2 servings.

Ingredients

200g king prawns (fresh or frozen )

I red pepper

1 yellow pepper

1 carrot

1 red onion

3 cloves of garlic

1 lime (juiced)

1 red chilli

Fresh ginger

1tbsp toasted sesame oil

1 tbsp soy sauce (low sodium one)

1 tbsp all purpose seasoning (salt free, I use the Gym Chef one , you can buy it online http://www.bodyfirst.ie)

1 tbsp Worchester sauce

Handful of fresh coriander

250g Medium Egg Noodles ( I’m using the sharwoods brand)

  1. Firstly make the marinade for the prawns with the lime juice, ginger and chilli.  Leave prawns to marinade for as long as possible to get the full flavour!
  2. Peel and chop all your vegetables.
  3. In a wok heat up half a tablespoon of the toasted sesame oil, fry off the onion, garlic, peppers and carrot and toss around for about 3-4 mins.
  4. Add in the prawns and the marinade along with the soy sauce, all purpose seasoning and Worcester sauce.  This should only take about 3- 4 mins as you do not want to overcook the prawns!
  5. In a saucepan, boil some water and add the noodles and cook for about 4 mins, remove from the water and toss them in the remaining toasted sesame oil.  Add them into the prawns and veg and add some chopped fresh coriander!
Finally eat and enjoy!
Calories per serving 497
Protein 33g
Carbs 65g
Fat 11g

My gym life so far….

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So here I am sitting on my bed finally plucking up the courage to write my first post for my blog. Feeling excited, nervous, petrified all at the same time!!  From following other bloggers, I have finally plucked up enough courage to start blogging and hopefully the knowledge I have gathered along the way will encourage others to get out there and live a lifestyle that I for one am so glad I decided to do.

I first started getting into the fitness scene around 12 years ago when my youngest son was 3 and my eldest son had started school.  Initially I started with a step aerobic class in my local gym and little did I know at that time,  how much of an impact it would have on my life.  I consider myself extremely lucky because for me it was never really about losing weight.  I always fluctuated maybe a stone or two in weight  but I was never really overweight. My heaviest weight probably been around 11 stone.

I soon realized that the step aerobic class for me was an escape from an unhealthy relationship and made me feel somewhat normal.  To cut a long story short I was in a very controlling relationship! For me it was that small change that enabled me to make further changes in my life that have led me to where I am today.  I can genuinely say that I am actually happy and like the person I am today.  It has been a long journey and I for one can say that YES life begins at 40!!

Through my journey to get where I am today, the gym has always been my savior!  I went back to college as a single mother to two teenagers and graduated with a double honors degree.  Yes there where times when I felt like giving up but always there to help was the gym. It has got me through some really tough times and when I discovered the whole weight lifting scene,  I really found something that I actually loved to do (and yes I was once one of those women who thought that lifting weights would make me big and bulky!! )  But I am now in the best shape I have ever been even though I eat around 6 times a day!!!!

I graduated a year ago and was finding it tough out there trying to get back into the job scene.  So far no luck with a job but within the last year I decided to do an online Nutrition course and I am now certified to give Nutritional advice.  I discovered so much and have learned that your eating habits are definitely the key to a healthier, leaner you!! You CANNOT out train a bad diet…FACT.  So my culinary skills have really taken off too.  So with this knowledge on board alongside my love of  lifting weights, I want to guide others to make simple and easy changes in their eating habits and motivate people to live a healthier, happier lifestyle.  I would really love to inspire as many people as I can and we can motivate each other along the way!!