Wake me up Green Shake
This super refreshing shake is perfect for first thing in the morning, almost as good as coffee!
200ml of water
1 scoop of vanilla protein (I use Missfits, best on the tummy i’ve found)
1 small banana or handful of chopped mango or pinapple
Handful of cucumber
6 fresh mint leaves
Squeeze of fresh lemon juice
1-2 capfuls of apple cider vinegar
2 ice cubes
Add all together and mix in the blend to get this heavenly green juice!
Protein energy balls
Perfect as an afternoon snack, or pre/post gym snack
Chocolate and Ginger energy balls
150g Ground Almonds
60g of Vegan protein ( optional)
240g Medjool dates
7 tsp ground ginger
5 tbsp of cocoa powder
3tbsp of desiccated coconut
Add almonds into food processor until you have a fine meal, add all the other ingredients, keeping 1 tbsp of cocoa powder back. Process until combined.
Add in a few tbsp of water until the mixture is combined into one lump. Roll a little by little into balls, these should make about 30 balls.
Put the leftover cocoa powder and the coconut into a bowl and toss the balls to cover them.
Place in the refrigerator to bind in an airtight container for 20-30 mins.
Ready to eat!!
Blueberry smoothie bowl
Perfect for those hot days, when you're undecided on breakfast or makes a lovely dessert.
125g frozen blueberries
1 frozen bannan
handful of spinach
125 ml of almond milk
2 tsp of chia seeds
Blend altogether in food processor
Add in an extra toppings you have, I used a couple of strawberries, a sprinkle of oats or low sugar granola, desiccated coconut and a dollop of peanut butter!
Mixed vegetable Fritters
80g Plain flour
1 tsp baking powder
Egg replacer ( 2tbsp chia seeds, plus 4 tbsp of cold water. Leave to one side for 5-10 mins)
120 ml Almond milk
200g of frozen veg ( thawed out)
1 tbsp mixed herbs
Zest of 1 lime ( optional)
1 tsp Cayene pepper ( optional)
Salt and pepper to taste
Method
Mix the flour, the baking powder, herbs and spices together with a pinch of salt.
Add in the almond milk and egg replacer, whisk altogether.
Add in the veg and zest of lime if using.
Mix everything so all the vegetables are coated in the batter.
Heat a non stick pan with a little oil and use 2 tbsps of the mixture to fry the fritters for 1-2 mins per side. Cook until golden brown.
Simple scrambled tofu
This is by far my most favourite breakfast of all! It sorts me out for the morning, its tasty, easy to make and high and in protein!
Ingredients
1 firm block of tofu 280g
1/4 Tsp of turmeric powder
1/4 Tsp of cumin powder
Use salt an pepper to taste
Method
Chop the block of tofu into cube sizes into a bowl and use a folk to break down into smaller pieces.
Heat a medium frying pan with a little of olive oil
Add the tofu when the pan is hot and the spices and salt and pepper, mix altogether until tofu is coated with spices. Cover and cook for 5-10mins, stir occasionally to avoid the tofu burning.
I serve mine over either a piece of wholemeal seeded toast or a bagel and top with some tomatoes and spinach!
This is such a versatile food so do play around with spices and toppings!
Enjoy!
No protein powder chocolate shake
I’ve been running low on protein powder and haven’t really bothered to order more as of yet! 1 because its quite pricey and 2 because I can actually make a 20g protein shake with most items I have in my cupboards! Want to know how?!
You will need:
A blender
1 small banana ( frozen or as it is fine)
2 Tbsp of hemp seeds, could also use flax seeds or linseeds
1 Tbsp of chia seeds
1 Tbsp Oats*
200ml water or diary free milk
1 Tsp of cocoa powder
1 cup spinach optional
2-3 ice cubes
1/2 Tsp cinnamon or other sweetener (optional)
Method
Blend altogether in blender and adjust to taste if needed.
*sub out Oats if gluten free and opt for flaxseed or gluten free oats.
High fibre and high protein banana muffins
These are great a for snack or breakfast option, can make them ahead and store in the fridge for up to 5 days.
Ingredients
1/2 cup quinoa
3/4 tsp baking powder
1/4 tsp of salt
1 very ripe banana
1 tin of white beans
1/4 cup of crunchy 100% peanut butter
1/4 cup maple syrup
2 tsp vanilla extract
*optional ingredients - vanilla protein powder
chocolate chips or additional seeds.
Method
Pre heat the oven to 200 degrees and grease two muffin tins
Cook the quinoa for around 15 mins until soft in 200ml of water
Wash and rinse the beans well, make sure you pat them dry too before placing all the other ingredients together into the food blender.
Once the quinoa is cooked add into the food processor and blend well together.
Using a large spoon, scoop in the mixture to the tins and place in the oven for 15 mins until slightly golden brown on top.
Leave to cool until you place them in the fridge
Super seed Energy bars
125g of mixed seeds
100g mixed nuts
25g ground flaxseed
25g oats
1 tsp of vanilla extract
1/4 tsp of mixed spice
2 tbsp of maple syrup
Method
Preheat oven to 160 degrees line a loaf tin or grease
mix seeds,nuts flaxseeds and oats, then add in vanilla, mixed spice, syrup and mix together.
Spoon in the mixture to the tin and press down firmly, bake for around 30 mins or until its goldne brown.
Take out and press down again and aloow to cool completely
Vegan protein blondies
Ingredients
150g of nut butter- I used peanut for these, but you could use almond or any other.
100ml of almond milk
3 tbsp of sugar, I used stevia, you could use coconut of any other sugar
2tsp on vanilla
100g of plain flour, you can make these gluten free also
30g of vegan protein powder ( vanilla)
1/4 tsp of bicarb
1/4 tsp of salt
1/4 tsp of mixed spice
Dark chocolate chocolate chips, roughly about a handful
Method
Pre heat oven to 180 degrees
Mix together the nut butter, milk, sugar and vanilla until combined.
Then stir in the protein, flour, bicarb, salt and mixed spice into the bowl, mix throughly until combined. If you find that your mixture is too thick add in more milk.
Fold in around half of the chocolate chips and then pour mixture into a greased or lined tin.
Press the mixture down with a spoon to even out, then sprinkle the rest of the chocolate chips on the top.
Bake for 23 mins until set and slightly golden, leave to cool for 15 mins before slicing.
Smashed beans on toast
Ingredients
2 slices of wholemeal bread
large handful of spinach
4 cherry tomatoes
1 can of kidney beans
garlic cloves crushed
lemon juice to taste
a sprinkle of mixed herbs
Salt and pepper to taste
20g of vegan cheese ( optional)
1 tsp of olive oil
Method
Add the beans, lemon juice, garlic, herbs, salt and pepper plus a little splash of water into a small bowl.
mash them altogether with a folk
heat with a little oil in a non stick frying pan and add in the spinach and the cherry toms, cook until wilted and tomatoes are softened
Toast your bread then spread over your smashed up beans, top with the spinach and tomatoes.
Season to taste and add a sprinkle of cheese if you like, drizzle over any remaining oil and enjoy!
Gluten free, high protein pancakes
Ingredients
For the batter
2 tbsp ground flaxseeds
20g ground almonds
300ml soya milk
200g quinoa flour
2 tbsp maple syrup (optional)
coconut oil , for frying
For the RASPBERRY Chia Jam
200g Raspberries, mashed
2 tbsp chia seeds
1-2 tbsp maple syrup , to taste or none at all depending on how much of a sweet tooth you are
2 tsp lemon juice
For the toppings
2tbsp of coconut yogurt
Half a BANANA
1tbsp of mixed seeds
Method
STEP 1
In a small bowl add the flaxseeds with 6 tbsp water and set aside to soak while you make the jam.
STEP 2
Mash the Raspberries with a fork in a pan then set over a low-medium heat until syrupy and bubbling. Remove from the heat and stir in the chia seeds, maple syrup ( if using) and lemon juice. Leave to cool slightly then transfer to a small serving jar.
STEP 3
Put the ground almonds, milk, flour, maple syrup and a pinch of salt in a blender. Tip the flaxseed mixture into the mix and blitz until smooth and thick.
STEP 4
Heat 1 tsp of coconut oil in a large frying pan over a medium heat and add tablespoon dollops of batter into the pan. Cook for a couple of mins on one side until the edges are browning, and bubbles have formed on top. Once the batter has turned a golden colour, flip over with a spatula and cook for another few mins till dark golden brown. Set aside and keep warm while you repeat the process with the remaining batter, adding another tsp of coconut oil with each batch.
STEP 5
Pile the pancakes high between two plates, alternating the layers with spoonfuls of jam and yogurt. Dollop any remaining yogurt and another spoonful of jam on top then scatter over the nuts, seeds and berries to serve. Leftover jam will keep in the fridge for up to 1 week.
For the finish
Pile up 3 pancakes alternating the layers with spoonfuls of jam and yogurt. Dollop any remaining yogurt and another spoonful of jam on top then scatter over the nuts, seeds and BANANA to serve. Leftover jam will keep in the fridge for up to 1 week
Easy Hummus
Ingredients
1 x 400 g tin of chickpeas
1 small clove of garlic
1 tablespoon tahini
1 lemon
extra virgin olive oil
Method
Drain and the chickpeas and add to blender, along with the peeled garlic, tahini, squeeze of lemon juice and a tablespoon of olive oil.
Add a pinch of salt and then whizz until smooth and creamy, you may need to stop and scrap using a spatula to get the hummus off the sides then whizz again.
Taste and then add either more salt, dash of lemon or water if you find its too thick or want more sharpness.
Serve with crunchy vegetables like, carrots, cucumber, celery, radish, peppers , spelt or rye crackers or some warm pita slices.