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.

 

 

White Chocolate & Raspberry Protein Pancakes

Happy Pancake Tuesday!! I just couldn’t wait to get home after my training session today to eat these delicious pancakes.  To make it even better it’s a high carb day after training back and biceps.  I ate them all, just short of licking the plate clean!!

Ingredients

For the pancakes

50g Oats

2 Eggs

1 Banana

1 tsp Vanilla Extract

1 tsp Baking Powder

1 scoop White Chocolate Protein Powder (optional)

For the Topping

30g Fresh Raspberries

40g Fage 0% Greek Yoghurt

5g Dark Chocolate (I used Tesco 85% Cocoa Chocolate) grated

Drizzle of Raspberry Syrup (you can buy that here )

Method

Add all the ingredients for the pancakes into the Nutribullet ( or a blender) and blend. Simple!

Heat some coconut oil on a pan and spoon the mixture to make pancakes to what ever size you want.  I got 7 small ones as I wanted to stack them up!

Finally add your toppings and most importantly, enjoy!

Nutritional Information

In total these pancakes and the toppings are equal to 548 calories, carbs 63g, fat 14g, protein 38g.  Perfect refuel after back & biceps!

 

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

 

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)