Chocolate & Banana Protein Muffins

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As you all probably know by now I love chocolate! So when I got the urge the other day I raided my press but guess what,  I was out of chocolate…..ggggrrrrrr….. so I made up a batch of these muffins instead and topped them with my choconut spread recipe here. Fresh out of the oven, still warm and a dollop of the choconut spread, simply divine!  You could also just heat one up in the microwave and add a dollop of Greek youghurt with some berries too for a yummy dessert. They make a great on the go quick snack, pre or post training or even have them for breakfast.

Ingredients

300 g Oat Bran

125 g Chocolate Whey Protein Powder (optional)

2 Ripe Bananas (mashed)

500 g Natural Yogurt

30 g  Linwoods Milled Flaxseed Cocoa & Berries

30 g Cacao Powder

1 tbsp Bicarbonate of Soda/Bread Soda

Method

Pre heat oven to 160 c

In a large bowl mix the oat bran, protein powder, cacao powder, milled flaxseed and the bicarbonate of soda.

Add in the yogurt and mashed banana and give it a good mix.

Divide the mixture equally into 15 muffin cases and bake in the oven for 10 – 12 mins.

For the topping I just used some of my choconut spread Recipe here and some chopped hazelnuts.

Store in an airtight container in the fridge for up to 3 days, also suitable for freezing.

Nutritional Information

Each muffin without the choconut spread is equal to 151 calories, Carbs 16.5 g, Fat 2.3 g, Protein 14 g.  If using the spread add the extra macros , so roughly 1 tbsp of the spread should top 3 muffins which will add an extra 13 calories and an extra 1 g of fat to the macros.

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 .

Enjoy with a cuppa!

Much love, Jen xxx

Raw Chocolate Protein Treats

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Who doesn’t love a raw, low carb protein ball !! I made these up in a matter of minutes when you’ve maxed out on your daily carb intake but need to catch up on fats and protein, you know what I mean, right?? Well with less than 1 g of carbs per serving these might just make it a lot easier when you want something sweet without the carbs!  Warning they take a bit of elbow grease to form the dough like texture but it’s worth it!  Yummy with a nice cup of coffee!

Ingredients

75 g (3 scoops) Chocolate Protein Powder

15 g (3 tbsp) Cacao Powder

40 g Ground Almonds (Almond Flour)

25 g Coconut Oil

2 – 4 tbsp Water

Some desiccated coconut or chopped hazelnuts to decorate.

Method

In a large bowl mix together the protein powder, cacao powder and the ground Almonds.

Melt the coconut oil (I pop it in the microwave) and add to the dry ingredients along with 2 tablespoons of water.

Now the tricky bit! Combine all the ingredients together, you want a dough like consistency so a bit of elbow grease is required.  If you find the mixture is still too dry add another tablespoon of water.  Keep mixing, yes it takes a little bit of work but it does finally come together.  Add the fourth tablespoon of water if needed.

I put the mix into the fridge for 15 to 20 mins to chill before rolling into bite size balls, as it tends to be a little sticky!

Shape the balls and roll in some of the coconut or whatever you choose to decorate!

Store in an airtight container in the fridge for up to 5 days, well that’s if they last that long!

Nutritional Information

I get 10 bite size balls, each serving is equal to 80 calories, Carbs 0.7g, Fat 5.2g, Protein 7.4g.

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

Remember to keep sharing the love and be kinder to yourself!

Jen xxx

 

Raw Banana Bread Bites

 

 

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As you all know by now I hate wasting food! So when I found the one over ripe banana lurking about in the fruit bowl I decided to make these little treats.  I love banana bread but hadn’t got the time to make one so I made these up in a matter of minutes.  You could always add some chocolate chips or dried fruit too.  If you wanted to up the protein content add a couple of scoops of protein powder.   Delicious with a cup of coffee or a quick go to as a snack or pre workout boost.

 

Ingredients

1 Banana

1 cup Walnuts

1 cup Almonds

1/2 cup Oats

8 pitted Dates

1 1/2 tsp Cinnamon

1 tsp Mixed Spice

1 tsp Vanilla Extract

Cacao Powder and Chopped Hazelnuts to decorate.

Method

Grind the walnuts, almonds and oats in Nutribullet (or food processor).

Add in all the remaining ingredients and blend.

The mixture will be sticky so I put it in the fridge for around 30 mins to set.

Roll into 14 bite size balls and coat half with cacao powder and the other half with chopped hazelnuts.

Nutritional Information

Per serving 138 calories, P 4 g, F 9.5 g, C 11 g, Sugar 4 g, Dietary Fiber 2.6 g.

 

Don’t forget to add me on Facebook here, Instagram here, Twitter here or for daily antics and behind the scenes add me on snapchat @jenser01 .

Enjoy and remember to keep sharing the love!!

Jen xx

 

Raspberry Vanilla Protein Oat Bread

Another variety of my protein oat bread for you! Raspberry and Vanilla really are two flavours that work well together and raspberry ripple ice -cream actually springs to mind when you taste and smell this delicious sweet bread or you could actually call it cake!  I love this as a source of carbs and protein post training or even as a breakfast on the go.  It is also delicious served warm topped with Greek yogurt and fresh raspberries.

Ingredients

500ml Natural Yogurt

300g Oats

125g  Fresh Raspberries (frozen would work too)

1 tbsp Bread Soda (Bicarbonate of Soda)

6 Scoops Raspberry Vanilla Protein Powder

Method

Add all the ingredients into a large bowl and give it a good mix making sure everything is mixed well.

Put the mixture into a lined loaf tin, be careful not to overfill it as it rises while baking. I just make muffins out of any remaining mixture.

Bake at 180c for 45 mins ( it might need an extra 5 mins). Keep a close eye on the loaf as you may need to cover with tinfoil to prevent the top from burning.

If making the muffins , they only need 12 – 15 mins baking time.

Nutritional Information

I get 18 slices from a loaf, each slice is equal to 116 calories, carbs 13.2g, fat 2.3g, protein 10g.

Don’t forget to tag me on Facebook here, Instagram here or Twitter here if you make it!  Or snap me @jenser01!

Keep sharing the love and enjoy!

Jen xx

Choconut Spread

 

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This hazelnut chocolate spread is so good that you will never be tempted with Nutella again!! There are many different variations online but I have come up with this version and I must say it is the best one so far.  You will find no nasty additives or refined sugar in this chocolate spread and you can mix it up by using almonds instead of the hazelnuts or a mixture of both works well too.  It just takes a little bit of patience to get it to the consistency you want, as you need to keep scraping the side of the bowl down until the hazelnuts have released their natural oils to give it that creamy texture. I used the Nutribullet to blend mine and it was definitely quicker than the first time I made it with a blender that I had for years!  This recipe will make 10 servings so just double up on ingredients if you want to make more.  I use the empty nut butter jars to store it in the fridge for up to a week, well that’s if it last’s that long! Delicious spread on rice cakes topped with banana or on the protein oat bread topped with strawberries!

Ingredients

120g Hazelnuts ( Aldi’s are the best as there is no skin on them, if you get the ones with skin there is a little more work involved!)

2 tbsp. Cacao Powder

1 tbsp. Maple Syrup

1 tsp. Vanilla Extract

50 ml Unsweetened Almond Milk

Method

In a pre heated oven (200c) roast off the hazelnuts for 10-12 minutes.

If the hazelnuts have skin, dampen a clean tea towel and wrap it around the roasted hazelnuts and roll, this will remove the skin.

Using the grinder blade  on the Nutribullet, pulse the hazelnuts until they look like fine breadcrumbs.

Change over to the blending blade and add the cacao powder, maple syrup & vanilla extract to the hazelnuts and blend.  You will have to stop and scrap the sides down.  Pulse and blend for up to 5 minutes to release the oil from the hazelnuts.  Then add the almond milk, just a tablespoon at a time until you get the consistency you prefer (I use 4 tablespoons).

Store in an empty nut butter jar in the fridge for up to a week. Delicious served with my Chocolate Banana & Walnut protein oat bread, recipe here. Don’t forget to tag me if you make it on Facebook here, Instagram here, Twitter here or Snap me on @jenser01!

Nutritional Information

Each serving (Roughly a tablespoon) is equal to 81 calories, carbs 2.4, fat 7g, protein 1.7g, sugar 1.7g.

Enjoy,

Much love, Jen xx

Chocolate, Banana & Walnut Protein Oatbread

This is probably one of favourite things to eat!! If you have been following me on Snapchat @jenser01 you will know that I could live on this bread topped with almond butter and banana.  It is a great source of carbohydrates, protein and a great way of satisfying a sweet tooth.  It is the basic oatbread recipe pimped out with added ingredients.  There are so many variations you could use, the list is endless.

Ingredients

500ml Natural Yogurt

300g Oats

2 Bananas, mashed

40g Walnuts chopped

1 tbsp Bread Soda (Bicarbonate of Soda)

25g Dark Chocolate ( I used 81% Cocoa) grated or chopped into small pieces

6 Scoops Chocolate Protein Powder (optional, you could just use cacao powder)

Method

Add all the ingredients into a large bowl and give it a good mix making sure everything is mixed well.

Put the mixture into a lined loaf tin, be careful not to overfill it as it rises while baking. I just make muffins out of any remaining mixture.

Bake at 180c for 45 mins ( it might need an extra 5 mins). Keep a close eye on the loaf as you may need to cover with tinfoil to prevent the top from burning.

If making the muffins , they only need 12 – 15 mins baking time.

Nutritional Information

I get 18 slices from a loaf, each slice is equal to 149 calories, C 17.5g, F 4.3g, P 11g .

Don’t forget to tag me on Facebook here, Instagram here or Twitter here if you make it!

Keep sharing the love and enjoy!

Jen xx

Rhubarb, Ginger & Cinnamon Protein Treats

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If you like rhubarb then you will love these protein treats.  Inspired by a recipe from @love_lifting , I made some little changes to the original recipe to suit what ingredients I had in the cupboard!  I used strawberry flavoured whey protein but I would say the Cinnamon Danish flavour from http://www.myprotein.com would be even nicer (get it here )or Vanilla would work too!  Delicious to eat on their own or as a dessert with some Greek yogurt or homemade custard.

 

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Ingredients

450g Rhubarb, chopped into small pieces (1 cm)

1 – 2 inch piece of fresh Ginger, grated

1 Tbsp Ground Cinnamon

225g Natural or Greek Yogurt

100g Egg White

90g Rice Flour ( Buckwheat or Wholemeal Flour would work too)

1/2 Tsp Baking Powder

4 Scoops Whey Protein Powder, I used a Strawberry Flavour.

100 ml Unsweetened Almond Milk

1/2 tsp Vinegar (or Cream of Tartar)

Method

Add all the ingredients, except for the egg whites, into a large bowl and mix well.

In a separate bowl beat the egg whites with the vinegar until stiff peaks are formed.

Gently fold the egg whites into batter and transfer to a lined baking tin (I used 9″x 9″).

Sprinkle some Cinnamon and bake for 45 mins at 170 degrees.

Allow to cool on a wire rack before cutting into portions.

Nutritional Information

I got 8 servings from this recipe.  Each serving is equal to 103 calories, Carbs 14.4g, Fat 1.2g, Protein 8.8g.

Don’t forget to tag me if you try them out on Facebook here, Instagram here, Twitter here or Snap me on @jenser01.

Enjoy and remember to keep sharing the love !

Jen xxx

 

 

 

 

 

Mango, Blueberry & Coconut Muffins

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If your a member of my snapchat (@jenser01)  family you would have seen me have one of these yummy treats! Trying to hit my macro goals without turning to crap food can be a challenge so I whipped up batch of these muffins to help me sort out those late night sweet cravings.

Ingredients 

3 Eggs

1/4 Cup of Coconut Flour

3 tbsp Maple Syrup ( or Honey, Agave)

2 tbsp Coconut Oil, melted

2 tbsp Coconut Milk

1/4 tsp Vanilla Extract

1/4 tsp Baking Powder

1/4 tsp Salt

1/2 cup of Blueberries

1/2 cup Mango Pieces

Some Dessicated Coconut to decorate

Method

Preheat oven to 200 c (fan oven).

Mix together the eggs, maple syrup, coconut oil, coconut milk, vanilla and salt.

Sift in the coconut flour and the baking powder and mix well.

Add in the blueberries and mango divide mixture into muffin cases.

Bake for 20 mins.

Nutritional Information

This recipe makes 8 muffins. Each serving is equal to 100 calories, carbs 10g, fat 5.6g, protein 3g.

Please feel free to tag me @jensgymlife on Facebook, Instagram and Twitter if you try them! Or snap me a picture!

Keep sharing the love,

Jen xxx

 

 

Protein Chickpea Brownies

 

Believe it or not but these flourless brownies actually taste like the real thing!  As they’re made with chickpeas they are a great source of protein so are perfect for a post gym snack. They are full of fiber, antioxidants, vitamins, minerals, and are low on the glycemic index, which means they won’t spike your blood sugar the way a normal brownie does.

Ingredients

I tin of chickpeas (drained)

2 eggs

4 tbsp maple syrup

4 tbsp cacao powder ( or a good cocoa powder like the organic greens &black one)

1 tsp vanilla extract

2 tsp baking powder

25g good quality dark chocolate (minimum 75%)

1 Scoop Chocolate Whey Protein (Optional)

Method

Preheat oven to 160c (fan oven) and  line a 9″ x 9″tray with parchment paper (or lightly oil it).

Put all the ingredients into a blender (or nutribullet) except for the chocolate and blend until smooth.

Break up the chocolate into small pieces and mix into the mixture.

Pour the brownie batter into the prepared baking tray (9 x 9) top with some fresh raspberries and flaked almonds,  bake for 15 minutes or until brownies test clean with a skewer ( or if your like me a cocktail stick!)

Allow brownies to cool at least 20 minutes before cutting and serving.

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I like to serve mine with some Greek yoghurt, berries, some chopped nuts and a squirt of chocolate syrup from http://www.myprotein.com !  Delicious dessert, guilt free. Store in an air tight container in the fridge for up to 3 days, will that’s if they last 3 days!!

Nutritional Information

This recipe makes 9 servings.  Each brownie equals 95 calories, carbs 11g, protein 6.5g, fat 2.6g .  If serving it with Greek yoghurt, berries and nuts this will change the calorie and macro content.

 

Healthy Snack Ideas

In order to lead a healthier lifestyle you need to start by making small but effective changes to your overall food habits.  Knowledge is key and for me, passing on what I have learned to others is so rewarding.  It gives me great pleasure to help others out in what ever way I can in relation to eating healthier and making that lifestyle change to a happier, healthier you.  I decided to put together some simple ideas for healthier options when it comes to snacking between meals.  A lot of the questions that I get asked are in relation to snacking and this is what most people seem to struggle with.  So here are a few that are so quick and easy to make to get you started.

First up is one of my favorites.  I always have a packet of rice cakes or corn cakes in the press! Try them topped with my choconut spread (you will find the recipe here ), or one of your favorite nut butters, gogi berries or banana with a sprinkling of chopped hazelnuts. But be careful if using nut butters, yes they are a better option but they will add up to a large quantity of calories, a tablespoon is more than enough for 3 rice cakes!

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That 3 0′ clock slump can be so hard at times and reaching for that bar of chocolate or cream cake seems like the easier option but help is at hand!  Why not try 6-7 dates topped with a tablespoon of almond butter and a sprinkle of nutmeg, this always helps me with that sugar craving. Dates are a natural sugar source and will satisfy any sweet tooth!

 

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An apple a day keeps the doctor away!  Cut a medium sized granny smith apple into wedges, sprinkle with cinnamon and heat in the microwave for 40 seconds, simple! Serve with a tablespoon of nut butter, delicious.

 

 

One of my all time favorites is my protein oat bread, you can get recipe here.  I always have a batch ready, it is so easy to make and it freezes really well too.  I love it topped with almond butter, banana and flaxseeds, or try it with my choconut spread (recipe here ) and strawberries.

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Finally one of the most important things on my shopping list every week is my tub of Fage Greek Yoghurt.  It is high in protein which is really important to help you feel fuller for longer.  Try it topped with berries and flaked almonds, I use the white chocolate drops or the the vanilla drops from my protein to sweeten the yoghurt, (you can find them here ) making you think that you are actually having a dessert with a dollop of cream!  Or you could add a drizzle of honey or maple syrup.  The options are endless, you can add any fruit you like, kiwi, peach, mango etc.

 

Enjoy and don’t forget to tag me #jensgymlife if you try any out!!

Much Love,

Jen xx