Chewy Peanut Butter Cookies

Ingredients

1/2 cup Rolled oats

1 tbspn Peanut butter (natural)

1 scoop (30g) Vanilla Whey protein powder

1 eggwhite

1/3 cup Stevia (natural sweetener)

1/2 tspn Baking powder

1/3 cup carob chips, chocolate chips or sultanas (optional)

Preheat oven to 180deg. 

Place a sheet of baking paper onto a baking tray. 

In a medium mixing bowl add all the ingredients and mix until well combined. Using a teaspoon , spoon out onto the baking tray the cookie dough into12 small cookies, leaving 3cm between each cookie to allow them to expand. Lightly press down each cookie with the back of the teaspoon to flatten slightly. 

Bake for 10 min in the oven. 

Makes 12

Nutritional Value (per cookie)

Calories 30

Protein 2g

Fat 1g

Carbohydrates 3g

Pancakes

Ingredients

1/2 cup oat flour (blended rolled oats)

5 egg whites (1/2 cup)

1/3 cup Stevia (natural sweetener)

2 tpsn baking powder

2 tblsp greek yoghurt

Place all ingredients into a blender and blitz until smooth and airy. Pan fry in a lightly greased non-stick frying pan into small or large pancakes. 
Top with fruits and a spoonful of yoghurt if desired.

Serves 1

Banana Bread Cake

 

Ingredients

3 scoops protein powder

1 tspn cinnamon powder

1 1/2 tspn nutmeg

1/2 cup chopped walnuts

1/4 cup sultanas

1 1/2  cups rolled oats

1/2 cup stevia (natural sweetener)

1 tbls baking powder

2 eggs
3 medium ripe bananas 

1/2 cup tinned apples (unsweetened)

3/4 cup natural greek yoghurt (low fat)

1 cup light soy milk

1 tsp vanilla essence 

Preheat oven to 180deg. 

Place oats in a blender/food processor blitz until the oats become flour, place into a large mixing bowl, then add all other dry ingredients, nuts and sultanas to the flour. Now in the blender/food processor add all wet ingredients ,banana apple, yoghurt, eggs, milk, vanilla essence and blitz. Combine wet ingredients to the dry mixing well, fill your cake tin (23cm). Bake in the oven 30-35min min.

Note: this cake will need to be stored in an airtight container in the fridge.

Banana Protein Muffins

Ingredients

3 scoops protein powder

1 tspn cinnamon powder

1 1/2 tspn nutmeg

1/2 cup chopped walnuts

1/4 cup sultanas

1 1/2 cups rolled oats

1/2 cup stevia (natural sweetener)

1 tbls baking powder

2 eggs
3 medium ripe bananas

1/2 cup tinned apples (unsweetened)

3/4 cup natural greek yoghurt (low fat)

1 cup light soy milk

1 tsp vanilla essence 

Preheat oven to 180deg. 

Place oats in a blender/food processor blitz until the oats become flour, place into a large mixing bowl, then add all other dry ingredients, nuts and sultanas to the flour. Now in the blender/food processor add all wet ingredients ,banana, apple, yoghurt, eggs, milk, vanilla essence and blitz. Combine wet ingredients to the dry mixing well, fill your muffin cases. Bake in the oven 20 min. Makes 12-14 large muffins.

Note: these need to be stored in an airtight container in the fridge.

Frittata

Kale & Sweet Potato Frittata

Ingredients

3 large eggs

10 egg whites (1 cup)

1/2 cup any milk

1/2 onion finely diced

2 cups of any raw or pre-roasted vegetables (its great to make use of any left overs)

Any left over meats if desired

2 cloves garlic diced

Pepper

Spinach & Bacon Frittata

Preheat oven to a low 120deg. 

In a bowl place eggs, egg whites milk and pepper then beat well with a fork. In a large frying pan brown the onions, garlic and vegetables/meats. Pour the egg mixture over the vegetables/meats in the frying pan and cook for 3 min on a medium heat. Then place the frying pan into the oven to cook for 20 -30 mins

Note: If your frying pan is not oven safe then transfer the onions and vegetables/meats from the frying pan into an oven safe dish then pour over the egg mixture, place this straight into the oven to cook. 


Serves 8

Turkey Burgers

Ingredients

500g lean turkey mince

1/2 onion diced finely

1/2 zucchini grated

1 large carrot grated

2 egg whites

1/2 cup of any flour or bread crumbs

1/2 tspn chilli powder

1/2 tspn white pepper

2 clove crushed garlic

Preheat oven to 180deg. Place mince meat with all ingredients into a large mixing bowl and combine. Line a large oven tray with baking paper. Make mince meat into approx 10 patties and place them onto the lined oven tray. Cook in the oven for 25-30 mins.

These burgers would also been nice using lean chicken or beef mince.

Chicken & Pea Curry

 

Ingredients

5 Chicken thighs or breasts diced with all skin/fat removed

1/2 onion diced

3 cloves garlic grated

1 tspn grated ginger

2 fresh chilli's

6 curry leaves

4 cardamon pods

1 tspn coriander powder

1 tsn garam masala

2 tblsp curry powder

2 tblsp greek/natural yoghurt

1 1/2 cups of frozen peas

In a large pan lightly fry onions, garlic and ginger until softened over a low heat. Add the dry spices cardamon, curry powder, coriander powder, garam masala and fry until fragrant. To this then add the chicken and continue to fry until the chicken is browned. Place the curry leaves, two chilli's and peas into the pan with 3/4 a cup of water. Allow the curry to simmer for 10-15 mins with the lid on. 

Once curry is cooked stir in the yoghurt to create a nice thick sauce. 

Plate with brown rice.

Serves 4

Vanilla & Flaxseed Protein Shake

Ingredients

1 scoop vanilla protein powder

1 tblsp flaxseeds

1 cup water

1/2 cup ice

 

Place all ingredients in a blend, and blitz.

Serves 1

Nutritional Value (depends on products used)

Calories 120

Protein 29g

Carbohydrates 3g

Fat 3g