Apple Cinnamon Protein Smoothie


Perfect afternoon pick me up! I’ve been playing around with date caramel a lot lately and happened to have some homemade apple purée in my fridge so thought I’d whip up a caramel apple protein smoothie!

You will need:

1/2 Apple or 2 tbsp apple purée

2 tsp date caramel

1 cup non-dairy milk of choice

1 scoop vanilla protein powder (I use Pure Form Fitness protein powder)

1 heaped tsp cashew butter

1/4 tsp ground cinnamon

1/2 cup ice

For the date caramel – take 10 – 12 medjool dates, 2 tbsp almond or cashew butter, a dash of water and blitz in a blender until smooth.

Whiz it all together in a blender, and then top with little pieces of apple and a dusting of cinnamon!

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 used Pure Form Fitness 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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A wonderful bowl of love! Chia pudding :)


I thought I’d treat myself with this gorgeous bowl of love!

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Mixed berry chia pudding swirled with chocolate coconut pudding, topped with cacao nibs, desiccated coconut and berries.

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For the berry pudding you will need:

2 tbsp Chia seeds
1 cup mixed Berries
1/2 cup Almond or soya milk
Liquid sweetener to taste (I used coconut syrup)

For the chocolate coconut pudding you will need:

2 tbsp Chia seeds
1 tbsp Cocoa powder
1/2 cup Coconut milk
1 tbsp desiccated Coconut
1 tsp Lucuma (or vanilla powder if you don’t have this, or 1/2 tsp vanilla extract)
Sweetener to taste ( I used a drizzle of coconut syrup)

For the topping:
Cacao nibs
Desiccated coconut
Berries

For both puddings mix the dry ingredients together well then add the wet ingredients. Mix really well and then allow to sit in the fridge for at least an hour before checking. Adjust the amount of liquid to suit – add more if it’s too thick or if too think you can add some more chia seeds. Let it sit for at least another hour.

Spoon the berry pudding into a bowl, add a couple of spoonfuls of chocolate pudding and then swirl through the berry pudding. Sprinkle with cacao nibs and desiccated coconut and add berries. Serve! 🙂

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Chia Threesome! Chocolate, Vanilla Caramel Cinnamon and Berry Pud


I thought I would have a little fun with some chia puds yesterday and what better, given it’s nearly Valentine’s day, than a decadent looking and tasting, yet totally healthy threesome pud!

I can almost feel the love! 😉

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This is super easy to make. Of course you don’t have to make three flavours – you can make two, or one! whatever you like! If you don’t have lacuma you can leave this out of the chocolate pud, and for the caramel one you can use maca instead (though go easy and keep tasting to get the taste you want, or use vanilla instead).

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For the Chocolate chia pud you will need:

5 tbsp Chia seeds

1 1/2 cups of Almond or coconut milk (or soya milk if you prefer)

1 tsp liquid sweetener (to taste) – you can use coconut syrup, maple syrup, agave, rice malt syrup – your choice

1 tbsp Raw cacao powder

1 heaped tsp Lacuma

 

For the Vanilla caramel cinnamon pud you will need:

5 tbsp Chia seeds

1 1/2 cups Coconut or almond milk (or soya milk if you prefer)

1 heaped tsp Lacuma

1 tbsp Mequite powder

1 tsp Cinnamon (to taste)

2 tsp liquid sweetener (to taste)

 

For the Berry chia pud you will need:

4 tbsp Chia seeds

1 1/2 cups of berries – I used blackberries, blueberries and strawberries

1 cup Almond or Coconut milk (or soya)

1 heaped tsp of Vanilla powder (if you don’t have this then use 1/2 tsp vanilla extract)

Liquid sweetener – to taste (I didn’t bother using any as I like my berries tart 🙂 )

For each of the puds pop the chia seeds into a bowl (one bowl for each flavour), mix the dry ingredients in and then add the milk and liquid sweetener and mix really well with a fork. For the berry pud I pureed the fruits in a blender – blitzing them for a few seconds, then poured that straight over the seeds.

Make sure you mix really well and then cover and leave in the fridge to set for a few hours (at least). Check after an hour and give another stir. If you prefer a thicker texture add a little more chia at this point. If you want it a bit more liquid add a little milk.

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Once set remove from the fridge and layer in to your bowl or jar. Sprinkle some desiccated coconut on top and a couple of berries to decorate and enjoy!

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Pancakes! Super quick dairy and gluten free pancake recipe


I’d been having cravings for pancakes for weeks so the other weekend I whipped up a quick batch of these lovely gluten-free, dairy free fluffy pancakes!

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I used rice flour because it’s what I had in the cupboard but you could use buckwheat, coconut flour, spelt flour (if you’re not fussed about gluten) etc – just adjust the amount of milk if needed (with coconut flour you will need more).

You can serve these with anything you like – I went for berries, coconut syrup and banana ‘nice’ cream (frozen bananas blitzed in my vitamix). They’re also lovely with banana, chia jam and lemon curd – yum yum!

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You will need:

1 1/4 cup rice flour
1 tbsp Coconut sugar
1 1/2 tsp Baking powder
1/2 tsp Cinnamon (optional)
1 1/4 cup Soya/almond/coconut milk
1 1/2 tbsp Almond oil (or another light oil)
1/4 tsp Vanilla extract

Mix the dry ingredients together in one bowl.
Mix the wet ingredients in another and then add to the wet mixture. Stir well.
Heat a frying pan with a little oil – drop a good dollop of batter in, allow to cook, turning so both sides are done.

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The Ultimate Breakfast Smoothie


This is my go-to breakfast smoothie almost every day. This recipe was originally posted over at the Pure Form Fitness Kitchen. 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 Pure Form Fitness Vanilla Protein Powder (available here)

2 scoops L-glutamine powder (available here)

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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Amazing Protein-Packed Flapjacks – dairy and gluten free


I get hungry, especially after a workout and I love a good flapjack or energy bar but I hate the fact that so many of the store bought ones are just full of sugar. Many of the ‘healthier’ versions I’ve bought are tasteless and unappetising so last Saturday, after a full on day, I thought I’d create some homemade protein flapjacks – full of good things! This is also blogged over on Colette’s Fitness Kitchen 🙂

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I thought I’d do a little video to show you them in the flesh – so here goes:

and the finished product:

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These don’t take long to put together and you can always substitute things if you don’t have them in the cupboard or don’t like them.

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You will need:

300g rolled porridge oats (gluten-free or spelt if you want)

100g desiccated coconut

100g flaked almonds

100g Pumpkin seeds

215g dried, soft Prunes

315g dried dates

175g Almond butter (or your nut butter of choice)

100g Liquid sweetener (I used rice malt syrup but you can use agave, maple syrup, honey etc)

2 tbsp Coconut oil (measured when solid)

4 tbsp Vanilla protein powder (I use Pure Form Fitness Vanilla protein powder available here)

4 tbsp Water

2 generous tsp Cinnamon

1/2 tsp Salt

Preheat the oven to 170 C.

Line a baking tin (I used a 20 x 20cm one) with baking paper. Mix the oats, almonds, pumpkin seeds and coconut together and pour into the baking tin. Place in the oven for 20 mins or until starting to brown. Make sure you turn regularly with a wooden spoon so the whole mixture gets toasted.

While that’s in the oven pop the dates and prunes into a blender or food processor and blitz to a paste. You may need to keep stopping to scrape the mixture back down in to the bowl. It doesn’t need to be completely smooth – a few lumpy bits are good!

Remove the oats from the oven and stir the protein powder through the mixture. Allow to cool.

Put the date mixture, nut butter, liquid sweetener, coconut oil, water, cinnamon and salt in to a large saucepan and heat very gently. Stir and allow the mixture to come together. Remove from the heat and pour the oats into the liquid mixture and mix really well.

Using a spatula scrape the mixture back into the lined baking tin and press down firmly. Then allow to cool and pop in the fridge. Do make sure you lick the saucepan (once it’s cool enough!!!) because the mixture is divine when warm! 🙂

Once it’s chilled you can cut in to slices. It makes the perfect post workout snack on the go and is great to pop in to lunchboxes too!

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