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Snacks

Protein Yogurt Bowl

Protein Yogurt Bowl

This recipe was inspired by the Protein Hous. Flex Bowl! Super delicious! It was love at first taste so I just had to go and try to make my own ;) 

 

Ingredinets:

  • 170g Skyr ( you can use Total 0%, Formage or other thick yogurt)
  • 15g Protein Poder (I used Kinetica Vanilla Caramel Pro-Release)

Topping

  • 20g Peanut Butter
  • 2g Cocoa Nibs
  • 3g Desiccated Coconut
  • 10g Goji Berries
  • 10 blueberries

Method:

Mix the yogurt and protein together. Place toppings and enjoy straight away or leave it in the fridge for later!

 

Macros:

342 Kcal
P: 37g
C: 17g
F: 14g
Fibre: 3g

 

HLL Homemade Granola

HLL Homemade Granola

I posted this recipe on Facebook in December 2014. I made a whole bunch to give away to family and friends as a Christmas present and it was a

After a few attempts, I finally found a granola formula that works for me... a modified recipe from theroastedroot.net.

It is crunchy and slightly sweet, full of goodness and healthy fats! There will be some protein in the nuts, but I always aim for at least 20g in every meal so I like to add this granola to my favourite Kinetica Vanilla Caramel shake for a yummy protein rich breakfast! But it also goes amazingly well with greek style yogurt!


Ingredients

  • 2 cups raw walnuts
  • 1 cup raw cashews
  • 1 cup raw hazelnuts
  • 1 cup raw pumpkin seeds
  • 1 cup desiccated coconut
  • 1 cup diced dates
  • 1 egg white, lightly beaten
  • 2 tablespoons water
  • 3 tablespoons coconut oil
  • 1/3 cup honey
  • 1 teaspoon vanilla extract
  • ½ teaspoon ground cinnamon
  • ½ teaspoon salt

Instructions

- Preheat the oven to 150 C° and line a baking sheet (or 2) with parchment paper.

- Add the first 4 ingredients to a blender or food processor and pulse until nuts are chopped in small pieces and NOT into a fine powder. You want so e bigger nut chunks for extra crunch!

- In a large bowl, whisk together the egg white with the water until slightly foam

- Add the coconut oil, honey, vanilla extract, cinnamon and salt to the foamy mixture and whisk together well.

- Mix the dates and desiccated coconut with the chopped nuts and pour it into the wet mixture, mix well.

- Spread the granola mixture evenly on the baking sheet(s) and bake for 40-50 minutes. Stir every 10 minutes to ensure it cooks evenly, but do not stir for the last 10 minutes before you remove the granola from the oven!

- Once golden-brown and crispy, remove from the oven and allow it to sit for 10-20 minutes or until cold. This is when the magic happens so be patient if you want crunchy clusters!

- Once cold, store in air tight container(s).

-Serve with milk, as a crunchy topping to yogurt or with my favourite kinetica protein shake for that extra protein hit!

ENJOY!



Naked Scotch Eggs

Naked Scotch Eggs

I came up with this recipe when I was trying to find an easy to make, easy to carry high protein/ low carb snack. I always loved Scotch Eggs, but the bread crumbs and the fact that they are deep fried make it a little hard to fit it in my diet.

So I thought that I could just skip the fattening coat and leave my Scotch eggs naked and place it in the oven instead of deep frying them! And now they are one of mine and hubby favorite snacks (or breakfast, or lunch, or dinner, lol)

Ingredients:

  • 500g extra lean beef mince
  • 5 hard boiled eggs
  • seasoning to taste (scroll down for suggestions)

Method:

  • Pre heat the oven to 200 Cº
  • Place the mince and seasoning in a bowl and mix. Its easier to use your hands here.
  • Divide the mince into 5 equal portions.
  • Flat out each portion of mince until its a thin flat patty
  • Place an egg in the middle of the patty and gently close the patty around the egg.
  • Place them in a baking tray (preferably on a raised baking tray so the fat can drip down) and bake for 30 minutes
  • Serve hot or cold. Enjoy!

Macros:

Kcal: 200
Protein: 27g
Fat: 10g
Carbs: 0g


Chocolate Covered Berries

Chocolate Covered Berries

There is no Easter without chocolate! Fact!

Growing up Easter Sunday was that one day of the year when you’d get more chocolate that you could ever handle; eat so much the stuff and feel so sick that you would not be able to face another drop of it for a whole year until it was time for the easter bunny to visit once more and do it all over again!

While I will not justify going on a chocolate binge, I am not willing to give up the tradition of having chocolate at Easter. This year I decided to go a little healthier and boost my chocolate with vitamins, antioxidants and fibre! Easy and delicious it also makes a lovely thoughtful handmade present!

Ingredients:

  • Chocolate (1 bar is enough for 1 box of strawberries and a few blueberries)
  • Berries (strawberry and blueberries are my favorites)

Method:

1 - I like to make things as easy as I can so I used the microwave, but you can always use the hob and melt it in 'bain marie' . It took 3 minutes to melt a bar of dark chocolate (give it a stir every minute). And 2 minutes for the milk chocolate. Check constantly though as it is easy to burn chocolate if you leave it too long.

2- Line a tray with foil or clean film.

3- Dip berries in chocolate and place on tray

4 -Once most of the chocolate is gone and there is not enough to dip, stir in some blueberries.

5- Place tray in the fridge to set for 5 minutes before serving.

Happy Healthy Easter Everyone!

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Pineapple and Mint Green Juice

Pineapple and Mint Green Juice

First ever attempt to make a green juice and it worked! Hooray!!!

Call it “beginners luck” if you wish, but I will call it my “refined sense of taste and talent to put ingredients together" (only in my dream world)! Jokes apart, I was actually so surprised it worked! I’ve tasted so many yuk green juices in the past… I wanted to create something that not only I could stomach, but that I could actually enjoy it. I stocked up my fridge full of fruit and veg in preparation of the many attempts of creating THE green juice. This is a twist on the classic pineapple and mint juice with added green veg to make it super healthy and refreshing! I bet even the kids would enjoy this one on a hot summers day!

Ingredients:  

  • 30g spinach
  •  1 leaf of Cavolo Nero (black kale)
  •   1 stick of celery
  •   1/4 cucumber
  •   1 handful of mint
  •   130g pineapple
  •   Water and Ice (optional)

Method:

Blend all ingredients until smooth and serve! This method will retain all the fibre, however, if you are not keen on the texture, use a juicer or a strainer to remove the pulp.

Super easy, healthy and refreshing! Enjoy

Macros:
Kcals: 91
Protein: 2.5g
Carbs: 18g
Fat: 1g
Fibre: 3g

Chocolate Peanut Butter Ball

Chocolate Peanut Butter Ball

Ok, so I made these in the morning and left in the fridge to enjoy it later. HOWEVER, when I got home they were gone! Vanished! I looked at James which immediately pointed at the cat and said “Jolie ate it!”. Yeaaah, ok! The cat ate it! Let’s leave at that, shall we? So I chose to take it as a compliment. James is quite fussy when it comes to protein treats and if he couldn’t resist it, then it MUST have been good!

This recipe was inspired by Fresh Fitness Food. If you follow me on facebook/Instagram/Twitter, you probably know I am very fortunate to have my food delivered by them. Whenever I post a picture of their protein balls, I always get lots of requests for the recipe! So I decided to come up with my own recipe... This was the second attempt and I thought it was delicious... Even if I say so myself ;)

They are perfect for a little pick me up snack or for when you need a little something sweet!
 

Chocolate Peanut Butter Protein Balls

  • 20g Kinetica Thermo Whey Smooth Chocolate
  • 20g crunchy peanut butter 
  • 10g Coconut Flour
  • 5g Honey
  • 3g Chia Seeds
  • 20g unsweetened Almond Milk (or any other milk)
  • Desiccated Coconut (finishing touch)
     

 

 

 

 

Method

  • Combine all dry ingredients in a bowl and mix well. 
  • Add the honey and the peanut butter and mix. 
  • Finally add the almond milk. I'd suggest you add little by little until you get the right consistency. Too little and it becomes too dry. Too much and it turns into a gooey mess. For me it took 3 1/2 TBS of almond milk.
  • Roll it into 6 little (or 3 large) balls and roll it in the dissociated coconut.

You can enjoy it straight away, but I find that the consistency and taste improves when chilled.

Enjoy :)


Macros:
Calories: 301
Protein: 22
Carbs: 13
Fat:17
Fibre: 8.4

 

Macros (per each of 6 balls):
Calories: 50
Protein: 4
Carbs: 2
Fat:3
Fibre: 2


Quick & Healthy Sweet Fix

Quick & Healthy Sweet Fix

This one is a great quick and healthy sweet fix! Packed with potassium, dietary fiber and lots of other vitamins, it is great for kids (and adults too!)

So it takes all 3 minutes to do and you only 3 (maybe 4) ingredients:

  •  Apple
  •  Banana
  •  Cinnamon
  •  Honey (optional)

Cut the apple and the banana into thin slices. layer it onto a plate. Sprinkle the cinnamon on top and microwave it for 1 1/2 - 2 minutes. Drizzle with honey and serve warm. Voila'!