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Oct 20
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Protein Cheese Cake

By News

September/October are my absolute fave months for Cornish weather. The beaches are empty and the sky is actually blue (most days). Cold evenings with cheese cake on the sofa. Crisp mornings with pink sunrise sky is the most beautiful thing! The sea remains warm after the heat of the summer sun… Everyone cracks on with their new healthy lifestyle while secretly still craving cider on the beach and pizza.

When people make efforts to change their lifestyle, they try to do everything they possibly can all at once.

One of my clients recently said: ‘I’m starting my new routine tomorrow..  I’m going to drink 5 litres of water a day, walk the dogs for an hour, do yoga, go to the gym, have a kale smoothie for breakfast, chicken, rice and broccoli for lunch and dinner every day and DEFIANTLY no cookies and no alcohol and no fun, no sugar………’ 

Hold up!!

Going in with this attitude is going to make you miserable, sore, tired and fed up after 3 days max. Cutting out all the best food and trying to up your training level by 200% in one week is a recipe for disaster. After a few days you will end up fucking off the idea of going to the gym because your sore and grumpy.. you will find your self heading for the fridge to demolish a whole cheese cake (an unhealthy one), followed by a pack of cookies, thinking ‘I have ruined it now so I may as well eat everything’…. hours later on a sugar low slumped on the sofa, covered in chocolate and surrounded by empty wrappers.

Don’t be this person. Take one step at a time.

If cheese cake is your favourite food. Eat cheese cake. Eating a small amount twice a week is not going to make you fat, trust me.. But even better, find a substitute. I make protein cheese cake all the time which has no sugar, no bad fats and no preservatives.

PER SERVING:

263 Calories

14.2g Fat

17.2g Carbs (of which 7g insoluble fiber)

20.8g Protein

Protein Cheese Cake

Serves 12

Ingredients:

Base:

  • 2tbsp Stevia
  • 100g Oats
  • 30g PB2
  • 100g MyProtein Casein
  • 100g Cashew Butter
  • 85g VitaFiber Syrup
  • 100g Cacao Butter

Filling:

  • 75g MyProtein Casein
  • 180g (one tub) Light, Lightest philidelphia
  • 5-6 White Chocolate Drops (to taste)
  • Pinch of salt
  • Enough water to make a thick consistency

Topping:

  • Choc Shot
  • 2x Packs Quest Peanut Butter Cups

Directions:

  • Pre heat the oven to 170 degrees. Melt the cacao butter in a pan or microwave. While the cacao butter is melting, put all dry ingredients in a blender and blend to achieve a flour like consistency. Add the vitafiber syrup, cashew butter and cacao butter and blend again until all combined. Press the base mixture into greased, shallow, circular baking tray (I’m sure another shape would also be fine!!). Bake for 5 minutes (yes 5 minutes.. no longer)
  • For the filling. Place the Casein, Flavour Drops in a bowl and slowly add water until a thick paste is made. Make sure not to make it too runny. If you tipped the bowl up the mixture should stay put. Add the Philadelphia and stir until all combined. If you need it to be sweeter add more drops now.
  • For the topping chop up all Quest Peanut Butter Cups
  • Once the base has cooled. remove it from the pan..
  • Add the filling and top with the Peanut Butter Quest Cups and a drizzle of Choc Shot 😛

Notes:

Try adding other toppings or different flavour drops.

 

 

 

 

 

 

Jul 11
Love0

Protein Oreo Cookies

By News

I am an imperfect human with a list of insecurities large enough to write a book with. I am trying my very hardest to be the best I can be, to please others, and achieve everything I want in life. I have days where Im straight up slaying… Left, right and centre killing it. Im constantly trying to juggle a million things at once, sometimes that goes to okay and sometimes, something fucks up which causes everything to come crashing down. At this point, I either scuttle away to have a little cry in the corner or panic and try to pick up the pieces.

Im telling you this right now because everyone is in the same boat. Every one has train wreck days where you want to go back to bed and start over, and everyone has days which are so perfect you want to dance all day like a diva.

However perfect other peoples lives may look, they still have days which are a royal fuck up. They still has days where they sit in bed crying eating bacon sandwiches and doughnuts.

Its OKAY to fuck up. Its NORMAL to have bad days.

Just keep being awesome and keep grinding 😀

 

Oreo Protein Cookies

Makes 8

Ingredients:

For the cookie:

  • 130g Raw Cacao Powder
  • 50g Vanilla Casein
  • 250g Vita Fiber Syrup

For the filling:

  • 100g Cashew Butter
  • 15g PB2
  • 15g Vanilla Casein
  • 40g Vita Fiber Syrup
  • 3 Drops Vanilla Flavour Drops

Directions:

Pre heat the oven to 160 degrees celsius. Mix all cookie ingredients together and form 16 small disk shape cookies. Put cookies in the oven for 5-7 minutes (yes they cook very quickly)

While the cookies are cooking mix all filling ingredients together. Once the cookies have cooked down, blob the filling onto half the cookies and top with the other half of the cookie.

Notes:

Try not to eat them all at once 😀

 

May 21
Love0

Mexican Quinoa Bean Balls

By Nutrition

A combination of Mexican and Quiona is just a dream come true. Quinoa is fricking awesome. It is super high in protein and is a great source of carbs. It contains all the essential amino acids and it has a super low GI which means it is good for your blood sugar levels. Quinoa contains anti-oxidants and essential minerals and is super easy to add into your diet.

This super little recipe is awesome as a snack or to accompany a main meal. They are also great to make for meal prep to take for an on the go lunch or snack at work!

With only 48 calories per ball, 0.8g of fat, 6.8g of carbs and 2.5g of protein. You would be silly not to try them…

Mexican Quinoa Bean Balls

makes 11

Ingredients:

  • 240g of drained and washed red kidney beans
  • 110g of cooked quinoa
  • 1x pack of taco spice (30g)
  • 1 whole large egg
  • a large handful of chopped corriander (optional)

Directions:

Pre heat the oven to 180 degrees

Place all ingredneits into a high speed blender and blitz untill smooth. Remove the mix from the blender and roll into 11 balls.

Place the balls on an oven proof tray and bake for 8-10 minutes

Serve hot or cold with guacamole, sour cream or 0% fat greek yogurt for a lower fat option.

 

 

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