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

 

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Walnut & Chocolate Banana Bread

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So one of the most requested recipes from you guys was a healthy banana bread.  An easy recipe for a naturally sweetened banana bread full of walnuts and chocolate, what more could you want!!  As with all my recipes you can pick an choose what you want to add into it, but I’m sure you have all gathered by now that I love chocolate and walnuts!  You could add berries or simply leave it as a good old banana bread.

Ingredients

360g Whole Wheat Flour

1 tbsp Ground Cinnamon

1 tbsp Baking Powder

1 tbsp Vanilla Extract

4 Tbsp Maple Syrup

50g Unsalted Butter, cold and cubed

120g Greek Yogurt

2 Ripe Bananas, mashed

4 tbsp Unsweetened Almond Milk

25g  Dark Chocolate, chop into small pieces ( I use 81% Superieur Arriba from Lidl)

40g Walnuts, chopped

Small pinch of Himylayan Rock Salt

Method

Preheat oven to 180C and line a loaf tin with parchment paper.

In a large bowl mix the flour, baking powder, cinnamon and salt.  Add in the butter and gently rub with your fingertips until the mixture resembles fine breadcrumbs.

Make a well in the centre, add the mashed banana, Greek yogurt, maple syrup, vanilla extract and half of the milk. Stir until all the flour is mixed in.  Fold in the chocolate and walnuts.

Pour mixture into lined baking tin, sprinkle some more walnuts and banana on top for decoration and brush on the remaining milk.

Bake in the oven for 40 – 45 minutes.  Check the bread using a skewer, if it comes out clean then it’s ready if not put back in the oven for a further 5 – 10 minutes.

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I got 16 decent sized slices from this loaf. Store in an airtight container in the fridge for up to 3 days or slice it and freeze it!

Nutritional Information

Calories per slice 156, P 3.4g, F 5.6g C 22.7g , Sugars 5.9g.  Enjoy on it’s own or with some nut butter or my healthy choconut spread, recipe here.

Keep sharing the love and 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 .Screenshot_2016-03-14-23-22-49-1

Much love,

Jen xxx

 

 

 

Return of the Jen!

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Guess who’s back, back again, it’s the return of the Jen so tell your friends lollllll!!! Well hello there to you all.  Finally giving my blog some well deserved time! Yes it has been a while, over 2 months since I updated my blog, shame on me I know. But if you have been keeping up with me on my daily life through my snapchat @jenser01  you will know that it has been a very busy couple of months!

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I know, no excuse I hear you all say , yes maybe I could have arranged my time better and blogged a little more but hey I am only human trying to juggle so much around. So here is a quick update as to what I have been up to!

Firstly I have completed my Gym Instructor course and I am officially a Gym Instructor! So first step on the ladder to building my career in the health and fitness industry.  I am so thrilled and lucky that I am putting what I learned into practice around in my local Community Centre where I have being working as a receptionist.  I am doing some work experience there, and last week I completed my first official gym programme.  Yes I was scared and worried, was feeling anxious before my client arrived but you gotta face your fears!! I’m delighted to report that it was a success, I got some really great feedback which boosted my confidence. Plus the manager has now offered me a chance to help out with the Bootcamp classes to gain more experience and wait for it I get paid!!! RESULT !!

Education wise, I am always learning and investing in myself. I am currently doing 2 online courses, a diploma in both Digital Marketing and Sports Nutrition.  Both these courses as you can imagine are time consuming but I know that it will all be worth it in the end! I have plans and goals for the near future so watch this space.

Aside from all of that let’s get back to the main one, my journey to the stage.  Over the last couple of months training has doubled, fasted cardio sessions, tough training sessions 6 days a week , a lot of sweat, time and aching from head to toe , but you gotta keep pushing through!  In these final weeks I have weight sessions along with cardio sessions twice a day 4 times a week plus 2 leg day session, so the body is getting a bashing to say the least! I practically live in the gym, but thankfully my sons understand and don’t mind looking after themselves at the moment!! But they do miss their mammy’s baking lol!! Just don’t have the time at the moment.   I also got to see my hard earned gains with my first public posing session!! Amazing what some false tan can do! Still have to keep practicing it’s actually harder than it looks but I am pleasantly surprised at how comfortable my posing shoes are, when you practically live in trainers you forget what it’s like to wear heels!! Then with 5 weeks to go to the show my coach left the job, so it was like oh what am I gonna do now, was so upset and on the verge of just quitting but no I soon gave myself a kick on the behind and got over that one.

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I did get to have a little fun and break away from all the training when the lovely Denise from @pelodolls, check out her Instagram here,  invited me to the Salon in Newbridge for a Boho blowdry!! It was such a great day spending time away from the daily grind with Denise and all the fantastic staff there and of course who else was there none other than the fantastic Nicola a.k.a @thenakedblondie, check out her Instagram here .  Spending time with such positive, beautiful  and inspirational women was just fantastic. So thank you so much girls #girlbosses !!

Moving on,  with just under 3 weeks to go before I step up on that stage, I am mentally in the game and I am giving my training 110%.  The hardest part for me is the strict food plan but hey I love chicken, rice and broccoli!! For someone who loves food, having limited ingredients is tough but I do try to be imaginative with my eggs, rice, chicken and greens! Check out my recent Instagram posts here , or Facebook here to see what I create! Through sheer hard work, determination, sweat and tears I am seeing some great results and progress.  I have dropped a whopping 8% body fat in 8 weeks, got some more booty gains and my waist has dropped by 2 inches! All naturally no fat burners here!! That is something I am so proud of as I am a firm believer that you can get so much from just eating the right foods and training hard.

Anyway that’s a quick update, well done and a big thanks too if you have read this far!! I know bit of a long post but I have being missing in action here!! I promise to get back to regular posting and anything you guys would like me to address please don’t hesitate to contact me through any of my social media platforms .

Finally just a massive THANK YOU to you guys, I am overwhelmed with the daily support , it means so much to me and I am truly grateful.  You really don’t know how much it means to me, love you all and remember we are here to empower, inspire and motivate one another.

Keep sharing the love,

Jen xxx

 

 

Chicken Satay

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Looking for something tasty to make mid week or maybe a ‘fakeaway’ for the weekend, well why not try this chicken satay.  Thanks to Jeeny over @mynutritionireland, check out their Instagram here,  for the recipe inspiration, it definitely gets the thumbs up from me.  No nasty additives and you can adjust the sauce to suit your own dietary needs.  Instead of using the peanut butter you could always use a powdered peanut butter like PB2 that you can get here to reduce the fat content and I also used the Alpro Coconut Cuisine instead of the tin of full fat coconut milk. I bought this in Tesco but I’m sure most supermarkets stock it.

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Ingredients

350g Chicken Fillet, chopped into bite size pieces (or any protein source you choose, prawns, tofu etc).

1 Red Chilli, chopped finely (I like it hot!)

3 Cloves of Garlic, chopped finely

Freshly grated Ginger, roughly around 2 inches in size, depending on personal taste

1 Onion, chopped

1 Red & 1 Green Pepper, chopped

1-2 tsp Coconut Oil

1 Tbsp Honey

1 Tbsp Curry Powder

1 Tbsp Liquid Aminos (or low sodium soy sauce)

1 Tbsp Nam Pla (Fish Sauce)

2 Tbsp Peanut Butter, I used the Meridian Brand

250ml Alpro Coconut Cuisine

1 Lime, I used the juice and the zest

For the noodles I used a courgette (zoodles), green beans, juice from 1/2 the lime and chilli flakes as it was a low carb day for me but  you could serve it with rice or wholegrain noodles or some basmati rice.

Method

Heat up the oil in a wok on a medium heat. Add the chicken, chilli, garlic, ginger, onions and peppers, stir fry for 5 -6 mins until the chicken is cooked.

Add the honey, curry powder, liquid aminos, fish sauce, peanut butter, alpro coconut cuisine and simmer for 15 – 20 mins.  Add some water if the sauce is too thick.

Just before serving add in the juice of 1/2 the lime and the lime zest.

Nutritional Information

This recipe is enough for 4 servings .  The macros are only for the satay so add in the extra for whatever side dish you are serving it with!  Total calories per serving 264, Carbs 14.7g, Fat 9.4g, Protein 31.4g .  Also adjust these figures if you use full fat coconut milk or the powdered peanut butter.

As always don’t forget to tag me if you make it! I love getting the feedback from you guys. You will find me on Facebook here, Instagram here, Twitter here or snap me @jenser01 !

Gotta keep sharing the love,

Much love,

Jen xxxx

 

 

 

 

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

Protein Oat Bread

Guys here is the recipe for the basic 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 @jenb01 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

2 tbsp hemp protein powder ( this is optional and can be bought in health stores or…

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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