Viewing entries tagged
healthy

High Protein Cream filled Easter Egg

High Protein Cream filled Easter Egg

A healthier, yet delicious chocolatey dessert to replace the Easter Egg this weekend!

Ingredients:

  • Dark Chocolate (100g will give you more way more than you need)
  • you will also need an egg shaped mold to make the Easter egg

    Peanut Cream:
  • 2tsp peanut Butter
  • 2 heaped tsp peanut flour (I used Sukrin)
  • 2 tbsp Skyr
  • 2tsp Agave Nectar

    Chocolate Cream
  • 2 tbsp Skyr
  • 15g Kinetica Whey
  • 1tbsp Cocoa Powder
  • 3tsp melted dark chocolate
  • 2tbsp agave nectar

 

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Method

  • Melt the dark chocolate in bain-marie
  • Fill in the mold with a thin layer of chocolate and place it in the freezer for about 10 minute

Filling:

  • Mix all the ingredients for the Peanut cream in 1 bowl and set a side
  • Mix all ingredients for the Chocolate cream in another bowl and set a side

    Serving:
  • Carefully dislodge the chocolate egg from the mold and fill it with the chocolate cream first then the peanut cream.
  • Place it in the freezer for at least 3 to 4 hours before serving!
  • Enjoy :)
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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


Hunters Chicken

Hunters Chicken

 

A lot of people that are on a diet feel that they need to eat separately from the rest of their family.  But it doesn't need to be like that. There are plenty of healthy and tasty dishes that the whole family can enjoy. Just like the Chilli Con Carne Recipe, I am still to find someone that does not like Hunters Chicken!

This recipe is made with chicken thighs which are juicier than chicken breasts, but if you want to reduce calories/fats a little further, just do straight swap. I warn you though, it's no were near as tasty ;)

 

 

Ingredients:

  • 1Kg Skinless and boneless Chicken Thighs (roughly chopped)
  • 100g Pancetta
  • 4 Spring Onions (chopped)
  • 2 Garlic Cloves (chopped)
  • 4 Fresh Rosemary Springs (finely chopped)
  • 1 tin of Chopped Tomatoes
  • 1 tin Butter Beans
  • 125ml of Dry White Wine
  • Drizzle of olive oil
  • 1 teaspoon of sugar
  • 1 salt to taste
     

Method:

  • drizzle a little olive oil in a pan, once its hot add pancetta and stir for about 2 minutes.
  • Add chicken and spring onions and stir until the meat turns white
  • Add the white wine and let it simmer for a further 2 minutes.
  • Add rosemary, garlic, chopped tomatoes, sugar, salt and butter beans and let it simmer for 25 minutes.
  • Serve and enjoy!

For those members of the family not watching what they eat, this dish goes very well with a slice or two of rustic bread or focaccia!

Makes 6 portions. Each contains about:

396Kcals
Protein: 37.6g
Carbs: 5.6g
Fats: 21.5g
Fibre: 1.1


Raspberry Frozen Yogurt

Raspberry Frozen Yogurt

This recipe is super easy and quick to make! Another great recipe for adults and kids alike! The raspberries provide lots of antioxidants, fibre and vitamins while the yogurt provides calcium and a little protein (for a higher protein recipe click here). Agave Nectar is a wonderful natural sweetener. I like my frozen yogurt a touch tart, but if you have a sweet tooth, you can always add more Agave or sweetness to keep the calories low

 

Ingredients:

  • 350g Frozen Raspberries
  • 150g Fat Free Formage Frais (or any other yogurt)
  • 30g Agave Nectar
  • 1 tbsp lime juice


 

Method:

  • Add all ingredients to a food processor and blend for about 2 minutes or until smooth.
  • Server straight away or freeze.

Enjoy :)

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I am not sure how long it lasts in the freezer as over here it is usually gone before the week is over! But it should last up to a month (at least) in the freezer.


Macro Breakdown (serves 4):

Calories: 67.3 Kcals
Protein: 4g
Carbs: 11.3g
Fat: 0g
Fibre: 2.3g


Healthy Chilli Con Carne

Healthy Chilli Con Carne

I don't know about you, but if I had to choose 1 meal to have for the rest of my life, that would be Chilli Con Carne! This was one of the first things James cooked for me (over 8 years ago) and I've been hooked ever since! He certainly found the way to my heart ;)

Since then, Kale has found its way into the Chilli to make it more macro friendly through my competition prep. This recipe has aways been a signature dish for James and a staple at most informal dinner parties held at our house. So I can hardly claim this recipe as mine, but since it was my idea to put the Kale in... I'll claim it anyway ;)

 

Ingredients (makes 4 portions):

  • 500g lean beef
  • 1 onion
  • 1 stock cube
  • 1 table spoon tomato pure
  • 2 clove garlic
  • 1tsp chilli powder
  • 1tsb chilli flakes
  • salt & Pepper to taste
  • 200g kale
  • 1 tin copped tomatoes
  • 1 tin kidney beans
  • a smidge of oil or cooking spray

 

Method:

  1. Cover the bottom of the pan with cooking spray (I found a coconut oil spray in Trader Joes in america with is awesome) or a smidge of oil (i like to use coconut or avocado oil). Place the onions and fry until golden.
  2. Add the mince and stir until it has turned brown.
  3. Add the tomato pure, garlic, chilli poder, chilli flakes, stock cube and mix well
  4. Add the kale and mix until it has reduced in size.
  5. Add Chopped Tomatoes and salt & pepper to taste.
  6. Let it simmer for about 20 minutes, stirring every 5-10 minutes
  7. Add kidney beans and let it cook for a further 5 minutes
  8. Serve with rice, nachos or rice cakes (as in the picture)



Macros per serving (of Chilli only):

KCals: 285
P:28.7g
C:13.7g
F: 7.3g
Fibre: 3.3g

Protein Raspberry Frozen Yogurt

Protein Raspberry Frozen Yogurt

This is the high protein version of my Raspberry Frozen Yogurt Recipe. I like to ensure I hit my protein target and prefer having around 20-25g of protein with all my meals. 1 serving of this delicious treat will give you 24g of protein and lots of palatable pleasure ;)

Ingredients:

  • 350g Frozen Raspberries 
  • 150g Fat Free Formage Frais
  • 40g of Kinetica Natural Whey
  • 20g Agave Nectar (optional)

 

Method: 

  • Add all ingredients to food processor and blend till smooth (around 2-3 minutes)
  • Serve straight away or freeze.

Macros per serving (280g):
Cals: 206 kcals
Protein: 24g
Carbs: 20g
Fat: 2g
Fibre: 4g

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'!