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

 

 

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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

Strawberry & Banana Protein Oat Bread

This recipe is so quick and easy to make and is a sweet version of my original hemp protein oat bread.  You can make it as a loaf or as individual muffins.  Perfect anytime of the day, whip up a batch and have it as a quick breakfast on the go for those busy mornings or a pre/post training snack.

Ingredients

1 tub of Natural Yogurt (500ml)

2 tubs of Oats (use the empty yogurt carton to measure them out)

1 tbsp Bicarbonate of Soda (Bread Soda)

2 Bananas, mashed

6 Strawberries, chopped

6 scoops of Strawberry & Banana Whey Protein

Method

Pour the yogurt into a large bowl, then using the empty carton measure out 2 cartons of oats.

Add in bread soda, mashed bananas, strawberries and whey protein.

Give it a good mix making sure all the ingredients are combined.

Place in a lined loaf tin or muffin tray. Decorate with some sliced strawberries.

Bake in a pre heated oven @180 c.  For the muffins the baking time is 15 mins, for the loaf it will be increased to 40 mins.  Just keep an eye on the loaf as I had to cover mine with tin foil after 2o mins as it was starting to get a little too brown on top!

Nutritional Information

This recipe makes 18 servings. Each serving is equal to 141 calories, carbs 19g, fat 2g, protein 11g.

Don’t forget to tag me if you try it on Facebook here, Instagram here, Twitter here  or send me a picture on snapchat !Screenshot_2016-03-14-23-22-49-1

Enjoy,

Much love,

Jen xxx

Avocado Chocolate Mousse

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This Chocolate Avocado Mousse looks and tastes so much like a regular chocolate mousse, that if you didn’t know any better you’d never guess this dessert contained avocado!

Ingredients

1 Ripe Avocado, chopped

100 g Quark Soft Cheese (Optional, just makes it more creamier in texture and adds extra protein, thanks to one of my followers for the tip)

1 tbsp Maple Syrup

2 tbsp Cacao Powder

1 tbsp Unsweetened Almond Milk

1 tsp Vanilla Extract

 

Method

Just put all ingredients into a blender or Nutribullet and blend until smooth! Put into fridge for 30 mins to chill.

Nutritional Information

This makes enough for 4 servings. Each serving is equal to 180 calories, carbs 16g, fat 11g, protein 5g.

Most importantly enjoy and don’t forget to tag me via Facebook here, Instagram here, Twitter here or send me your picture on Snapchat @jenser01 if you try it out!

Much love

Jen xxx

Raw Walnut Cacao Balls

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These little balls of deliciousness are great for keeping a sweet tooth under control.  Having a batch of these in the fridge will prevent you from reaching for that bar of chocolate or packet of biscuits!

Ingredients

1 cup of Walnuts, roughly chopped

2 1/2 tbsp Cacao Powder

1/2 tsp Vanilla Extract

2/3 of a cup of Pitted Dates

1 tbsp Coconut Oil (melted)

1 tbsp Water (optional)

Some unsweetened dessicated coconut, roughly 3 tbsp to decorate.

Method

In a food processor or Nutribullet, grind down the walnuts to a fine meal.

Add in the rest of the ingredients (except the water) and process until a sticky dough is formed.

If the mixture is still a little dry, then add the water.

Take out a heaped teaspoon of the mixture and roll into a ball, then roll in the dessicated coconut.

Nutritional Information

This recipe makes 8 balls. Calories per ball 183, carbs 13g, fat 14g, protein 3g.

You could add some chocolate protein powder to this recipe if you are looking for more protein per serving.

Enjoy !

Much love,

Jen xxx

 

 

 

 

 

Avocado Mint Cream Bars

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These clean treats are divine.  If your a fan of mint chocolate, then these are for you!  You would never guess that the mint cream is actually made from an avocado.

Ingredients

For the base:

1 cup of Almonds

1 cup of pitted Dates

1 tbsp Cacao Powder

 

For the Avocado Cream:

1 ripe Avocado, chopped

1 Banana

3 tbsp Coconut Oil, melted

3  tbsp Maple Syrup

1/2 tsp Vanilla Extract

2-3 tsp Peppermint Extract

 

For the Chocolate Topping:

3 tbsp Coconut Oil, melted

2 tbsp Cacao Powder

1 tbsp Maple Syrup

Method

Put all the ingredients for the base into the Nutribullet (or food processor), pulse until the mixture looks like a soft dough.

Line an 8×8 inch tin with greaseproof paper and spread the dough mixture in the tin, put in the freezer.

Next step is to blend all the ingredients for the avocado cream to a smooth consistency and pour on top of the base.  Put back into the freezer.

Finally mix all the ingredients for the chocolate topping together and pour on top of the avocado cream.  Freeze for a further 15 mins.

Cut into 12 pieces and store in an airtight container in the fridge or save some in the freezer!

Nutritional Information

Each serving is equal to 173 calories, carbs 21g, fat 9.1g, protein 3g.