Category: RECIPES

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ENERGY DATE BALLS

energy balls, healthy recipes, simple nutrition

 

If you fancy a sweet treat using all natural and healthy ingredients and sugar, try these.  So delicious, simple to make and just 5 ingredients. They will keep for a week in the fridge in an airtight container or can be frozen.

 

Ingredients:

200g (1 cup) almonds

400g (2 cups) medjool dates

4 tbsp raw cacao powder

2.5 tbsp almond butter

2 tbsp coconut oil

(I add flax seeds and protein powder if desired)

 

Method:

  • Pulse almonds in food processor/nutri bullet until they are crushed.
  • Add dates and coconut oil and pulse till mixed.
  • Add almond butter and cacao and mix again.
  • Take a tablespoon of mixture and roll into a ball and continue until mixture is finished.
  • Put them into a freezer for about an hour, remove and store in an airtight container in the fridge.

 

 

Nutritional value:

Total calories 1550

Total carbs 320g

Total protein 24g

Total fat 58g

 

Per ball:

Calories 162

Carbs 17.9g

Protein 3.9g

Fat 7.8g

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APPLE AND PEAR PIES

healthy eating, healthy recipes, deserts

Apple and pear pies:

 

A low fat, natural sugar sweet treat. 109 calories per portion.

 

Serves 2.

Ingredients:

1 medium apple

1 pear

1 tbsp lemon juice

2 tbsp finely chopped figs (or dried figs)

1 tsp honey

0.5 tsp ground cinnamon

2 sheets filo pastry

Coconut oil cooking spray

(can add Oppo low fat ice-cream on side)

 

Method:

  • Preheat oven to 180C
  • Peel, core, thinly slice apple and pear and combine with figs, lemon juice, honey and cinnamon in a bowl.
  • Divide mixture between two small ovenproof shallow dishes and cover with foil. Bake for around 10 mins until fruit starts to soften.
  • Remove foil and place a sheet of scrunched up filo pastry on each, spray with the oil and bake for 30 mins till golden.
  • You can add chopped nuts if desired.

 

Nutrition:

Total calories per serving: 109 calories

Carbs 23.5g

Total protein 1.6g

Total fat 0.7g

healthy eating, healthy recipes, deserts

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CHERRY RIPE POPCORN BARS – FAT LOSS DOESN’T HAVE TO BE BORING

healthy recipes, clean eating, fat loss

In Australia my favourite chocolate bar is a cherry ripe. They don’t sell them in the UK so have tried my best to recreate a healthier lower calorie version which worked really well.

INGREDIENTS
200g dark choc 70%
50g Rice cereal
40g Salted popcorn
30g Desiccated coconut
100g Dark choc dried cherry mix


METHOD
Line a square or rectangle cake tin or Pyrex dish with baking paper
Melt the chocolate in a heatproof bowl over a saucepan of simmering water
Bottom of bowl not touching the water
In another bowl put the rice crispies, popcorn, coconut and cherry choc mix and stir until combined
Add the melted chocolate to the mix and stir until everything is coated
Put the mix in the lines tray
Cover with cling film and put in the fridge for at least 2 hours
Turn it out onto a board and cut into 20 pieces


Calories total 2064kcals (myfitnesspal)
Carbs 200g
Sugar 122g
Fat 119g
Protein 29g


Per piece 103kcals
Carbs 20g
Sugar 6.1g
Fats 5.95g
Protein 1.45g

healthy recipes, Clean eating, fat losshealthy recipes, clean eating, fat loss

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ALMOND AND COCONUT VEGETABLE SATAY

ALMOND AND COCONUT VEGETABLE SATAY

You could portion the meals out and put them in the freezer

600g mushrooms

3 courgettes spiralised

1 red pepper

2 green peppers

1 head broccoli

 

Sauce

250mls almond and coconut butter

1 tbsp soy sauce

2 tbsp apple cider vinegar

1/8 tsp garlic powder

1/8 tsp ginger powder

1/8 tsp cayenne pepper

100g creamed coconut

400mls water

1 tbsp fish sauce

 

Boil the kettle and pour 600mls water in a saucepan, add the coconut block until it melts

Add in other ingredients and stir together

Add sauce to pan and heat up

Add the veg and cook until done

 

This makes 10 meals

So macronutrient breakdown per meal is

Calories 240

Carbs 12g

Protein 10g

Fat 17g

If you added 100g cooked chicken breast total would be

Calories 373

Carbs 12g

Protein 41g

Fat 19g

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Green Pea Fusilli Pasta Bake

Healthy and tasty

Green pea fusilli pasta bake

 

 

A really simple and healthy way to feed the family.
I used a split pea pasta which I like but you can use normal pasta as well if you prefer

Ingredients
2 x courgette
2 x peppers
250g mushrooms
1/4 celeriac
3 cloves garlic
1kg beef mince
2 tsp smoked paprika (optional)
Salt and pepper for the mince
1 jar roasted red peppers (370g drained)
300g green pea fusilli uncooked measure
200g cheddar cheese grated

Method

Chop the veg to your liking
Cook the mushrooms and onion first, then add the peppers after 5 mins, then add broccoli and courgettes
Put it in a bowl once cooked

Brown off the beef mince add salt and pepper to taste as well as smoked paprika

Cook the pasta most of the way. Drain it and wash it off

Add the ingredients together in a large bowl
Drain and blitz up the red peppers to make a sauce. Add water and replace the lid, shake it and add to the mix

Mix it all together
Put it in a very large tray
Add cheese to your liking

Bake in the oven at 200 degrees for 30 mins

You can use whatever vegetables you like. If you have fussy kids blitz the vegetables up and add it to the sauce

This serves 8-10 portions. Depends how hungry you are

Divided by 9 meals
per portion equals
Calories 460
Carbs 36.5g
Protein 35.5g
Fat 17g

You can substitute with chicken mince which would bring calories down around 410-460 per meal
If you don’t eat meat. Add more vegetables

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FAT LOSS RECIPES

BEEF AND VEG MUFFIN BURGERS

Ingredients –

Olive oil spray

1 medium courgette (approx 230g) grated

150g mushrooms, finely chopped

1 aubergine grated or finely chopped

2 peppers finely chopped

1 container sundried tomatoes (not in oil)

2 whole eggs, 6 whites – total 240mls

500g lean beef/lamb mince

1 tbsp parsley and oregano

2 tbsp cinnamon

Salt and pepper to taste

Fresh basil – 1 handful

 

Directions –

  1. Spray muffin trays with olive oil
  2. Cook off all courgettes, mushrooms, aubergine, peppers, tomatoes until soft – then drain
  3. Preheat oven to 180°C
  4. Whisk eggs in large bowl
  5. Rub the herbs and spices into the mince then add to the egg mixture along with the veg
  6. Stir all ingredients together until mixed through
  7. Spoon mixture into muffin trays and back for 25-30mins

 

MAKES 18 QUICHES

3 QUICHES = 1 SERVE