Recipes

Chocolate Treat Bars

3 tbsp Agave Nectar or Honey
2 – 3 tbsp Peanut Butter or any Nut Butter
1 oz (27.5 g) Sesame Seeds
1 oz (27.5 g) Sunflower Seeds
1 oz (27.5 g) Carob Powder or Cocoa
0.5 oz (15 g) Desiccated Coconut
0.5 oz (15 g) Dried Cranberries

Combine the agave nectar and peanut butter in a saucepan, heat gently, stirring continually.

Once combined, remove from the heat and immediately add all remaining ingredients, except the cranberries. Mix well. Then add dried cranberries and mix gently so they remain whole.

Grease a small tin (I actually used a plastic tupperware box approx. 20 x 15cm) and used hazelnut oil to grease it very lightly but you could use almond, coconut or any flavourless plant oil).

Press the mixture into the tin and press down so the top is smooth and it’s well compacted. Cover and place in the fridge to set then slice and serve!

Makes approx. 8 bars which are 125 calories each.

Recipes

Green Goodness Protein Smoothie

Starting today with this delicious, fully loaded, green glass of wonderfulness!

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If you’re worried about the kale and spinach – don’t be – you can’t really taste them. They just give the smoothie a lovely freshness and of course are packed full of fab nutrients.

I made up a batch of smoothie to last a couple of days so this will serve 2 – 4.

You will need:

3 bananas

2 cups of Almond/Soya milk

4 Tbsp Vanilla protein powder (I use About time vegan protein powder)

generous handful of Spinach

generous handful of Kale

handful raw Cashews

1 Tbsp Cashew butter (just to add a little extra creaminess but you could just add more cashews)

1 cup Ice

Optional – a drizzle of coconut syrup if you need it

Blend in a high speed blender and serve!

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Recipes

The Ultimate Breakfast Smoothie

This is my go-to breakfast smoothie almost every day. It’s full of goodness and absolutely delicious. It’s so important to have breakfast but sometimes it’s hard to eat a big meal early in the morning, especially if you workout early. This smoothie is perfect pre-workout fuel – light enough to make sure you don’t feel sick but satisfying enough to keep you going. It’s great to grab on the go too. The protein powder keeps you full and the L-glutamine is great for muscle recovery.

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You can change things around with this – use different nut butters if you like, add other bits and bobs eg frozen berries, guarana, chilli powder, chia seeds etc but this is my favourite base.

This mixture usually makes 2 – 3 shakes and it’s fine in the fridge for a few days.

You will need:

2 cups non-dairy milk (almond, soya, oat etc)

2 large or 3 medium Bananas

1 tbsp Cashew nut butter

4 scoops of Protein Powder (I use About time Vegan Protein powder but you can use any you like)

2 scoops L-glutamine powder (optional but good for muscle recovery – I use Myprotein L-glutamine powder)

2 tsp ground Cinnamon

2 tsp Coffee (decaf or caffeinated – your choice)

1 – 2 tbsp raw Cacao powder

1 cup Ice

Sprinkling of Chia seeds

Put all the ingredients in to a blender and blend until smooth.


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Pour into glasses and sprinkle the chia seeds over or pour into protein shakers and pop in the fridge if not drinking immediately. Enjoy!

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Recipes

Veggie-mince Lasagne

Lasagne is such a popular dish but can be so full of fat and other processed nasties so I thought I’d have a go at creating a healthy lasagne. I’ve never made lasagne before so I’m pretty proud of this. It tastes divine, as good as any “normal” lasagne, rich, creamy and satisfying!

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For the filling:

150g Soya Mince (soaked in 450ml of  vegetable stock (or just plain water) and a glug of olive oil) or quorn or any vegetarian mince (no need to soak)

1 White onion

1 clove of Garlic

1 Red Pepper

800g Chopped Tomatoes

1 tbsp Concentrated tomato puree (optional)

1 – 2 tsp mixed Mediterranean herbs (I used oregano, marjoram, thyme and basil)

Black pepper and himalayan rock salt

For the Sauce:

1/2 cup Olive oil

4 tbsp White spelt flour (or normal plain flour)

4 – 5 cups of Soya milk

Himalayan rock salt and black pepper to season

a pinch of nutmeg (optional)

For the rest of the Lasagne:

8 whole grain Spelt lasagne sheets (or any lasagne sheets you like)

150g soft goat’s cheese or your choice of cheese

Grated hard goat’s cheese for the top or any cheese you want!

Start by soaking the soya mince in the vegetable stock and olive oil. Allow it to absorb the water, ideally leaving it for at least an hour, but if you haven’t got time then just until it absorbs the liquid. If you are using quorn or another veggie mince then you don’t need to  soak it first so you can skip that bit! Chop the onion, garlic and red pepper. Add the onion to a large pan and saute until translucent. Add the garlic and pepper and saute for a further few minutes. Add the soya mince, stirring well and then add the tomatoes and tomato puree. Finally add the herbs. Bring to the boil then simmer for as long as you can, at least 20 minutes. Taste and season.

Preheat the oven to 180 C.

Meanwhile start on the bechamel sauce. Add the olive oil to a cold pan and place on a moderate heat. Add the flour and mix continuously using a wire whisk. The flour will dissolve in to the oil and there shouldn’t be any lumps (if there are you can always run the sauce through a sieve later so don’t panic). After a few minutes, once the flour and oil are mixed and starting to form a paste you can start to slowly add the milk. Run the milk down the side of the pan and start with a little, whisking all the time to prevent the sauce separating. Mix all the time and continue to add the milk. After you’ve added about a third allow the sauce to thicken, then add more milk, continue with this until you have the consistency and amount you want. Add the salt, pepper and nutmeg.

Grease a 8 – 9 inch baking tray/lasagne dish and start by adding a thin layer of the sauce. Then add a layer of soya mince and crumble half the soft goat’s cheese on top. Lay 4 lasagne sheets on this and add another layer of sauce. Next add the rest of the mince and goat’s cheese. Add the other 4 lasagne sheets and pour the rest of the sauce on top. Finish with a grating of hard goat’s cheese and pepper.

Pop in the oven for 35 minutes, or until the cheese is golden and bubbling. Enjoy with a side salad 🙂

(This recipe was originally posted on pureformfitnesskitchen.com)

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