recipes

Chocolate Matcha Coconut Cupcakes

My friends are coming over for a cup of tea today, so I decided to put my apron on and bake cupcakes! Today I’ll be making chocolate flavoured cupcakes with green matcha & coconut icing. Like many of my recipes, this one is created for people who are intolerant to dairy and gluten, but nonetheless the cupcakes still taste amazing.

Yield: – 12-15 cupcakes, prep time – 30 min, baking time – 30 minutes, total time – 1 hour

Macros:

Total calories per portion: about 260 kcal

Protein – about 5g

Carbs – about 15g

Fat – about 20g

Ingredients:

Cupcakes

200ml almond milk
3 scoops of vanilla protein (optional)
2 Tbsp stevia
80ml cup rice bran oil (you can use peanut or almond butter if you prefer but the dough will be drier)
1 tsp vanilla extract
240g gluten-free flour
3 Tbsp Cocoa powder
3/4 tsp baking soda
1 1/2 tsp Apple cider vinegar or lemon juice
1/2 tsp baking powder
1/4 tsp salt
½ cup roughly chopped walnuts or pecan nuts

Icing

200 ml unrefined (virgin) coconut oil
1 ½ Tbsp stevia
6 Tbsp coconut milk
1 tsp vanilla extract
5 Tbsp green tea matcha powder
3 Tbsp organic sugar-free chocolate chips (to sprinkle)

Cooking directions

Cupcakes

Preheat your oven to 180C. Line a cupcake tin with cupcake liners.
Add dry ingredients to the bowl (flour, protein, baking powder, cacao, stevia, salt) and mix well.
Pour milk, vanilla extract, bran oil into dry mixture and whisk until well combined. If the batter looks too dry, try adding a little bit more milk.
Pour apple vinegar or lemon juice onto baking soda (the two will burst into bubbles – these will give extra rise to the bake). Immediately stir into the batter. Add walnuts and mix for 20 seconds.
Fill each paper cup to 3/4 of the way. Bake for 20-25 min or until a toothpick inserted comes out clean. Allow them to cool completely on a wire cooling rack before frosting.

Icing

While your cupcakes are in the oven, you can start on cream.
Whisk the coconut oil until it gets fluffy
Add in stevia, matcha tea powder, vanilla extract and coconut milk and mix together until nice and smooth
Once the cupcakes are cooled, pipe the cream onto cupcakes, sprinkle on top with chocolate chips

Enjoy!

Salted Caramel Peanut Butter Fudge

Have you tried this recipe of a soft, rich and mouth melting caramel fudge? If you haven’t, you need to make a batch right away! It melts in the mouth and the recipe uses no heavy cream, dairy or refined sugar and it’s homemade. You know what you are eating! Once made, it can be stored in the freezer and consumed throughout a week.

Yield: about 150g of fudge, prep time – 10 minutes, freezing time – 3 hours, total time – 3 hours and 10 minutes

Macros

Total calories per fudge of 20g: about 84kcal

Protein – about 7g

Carbs – about 3g

Fat – about 5g

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Ingredients

100g organic peanut or almond butter
1 medium banana
1/2 tsp vanilla extract
2 Tbsp coconut oil
1 ½ Tbsp almond or soy milk
1 scoop caramel protein powder
2 Tbsp honey
½ tsp sea salt

Directions

Peel and grate one medium banana
Add the banana paste to peanut butter and stir until it will become creamy and smooth. If you keep the butter at the room temperature it will help stirring (you don’t need to do the heavy work, use your food processor)
Add the the rest of the ingredients to the mixture and and blend until very smooth! There should be no lumps at all. Just smooth cream.
Layer a baking sheet with a baking paper. Spread the fudge paste on the tray. It doesn’t need to come to the edge. Sprinkle with sea flakes.
Place in fridge or freezer until firm. Cut into squares (size is of your choice). Store in the fridge to maintain solid bars.

Enjoy!

Protein-Packed Peanut Butter Cookies

These cookies are buttery and crunchy, and packed with protein. Exactly what you need to treat yourself to after a good workout! You’d have to put them away before you finish them all. These cookies are suitable for freezing.

Yield: 12-14 cookies, prep time – 5 minutes, cooking time – 10 minutes, total time – 15 minutes

Macros

Total calories per cookie: about 221kcal

Protein – about 12g

Carbs – about 6g

Fat – about 17g

Ingredients

225g organic peanut butter
1 Tbsp Stevia
1 egg, large
2 scoops protein powder (peanut, chocolate or vanilla flavour)
1 ½ Tbsp sugar-free chocolate chips (optional)

Cooking process

Preheat oven to 180C and line a baking sheet with baking paper
Beat the egg and stevia together
Add the rest of the ingredients and mix until your consistency is like cookie dough. If the batter looks runny, add a few more tablespoons of protein powder. You can add chocolate chips, if you desire. Just mix them with the batter.
Take 2 tablespoons of dough into your palms and roll into a ball. Flatten the ball and place on a baking sheet. Use a fork to create classic peanut butter cookie criss-cross marks on your cookie.
Bake at 180C for 10-12 minutes or until the edges begin to turn golden brown.
Leave them to cool for 10-15 minutes until the cookies become harden!

Enjoy!

Carrot Cake Overnight Oats

We usually share our recipes for evening deserts, but how about an overnight desert ready to be consumed for breakfast? It still has our favourite oats in the recipe! It’s an overnight oats inspired by a carrot cake. Yield: 2 portions, prep time – 10 minutes, total time – 10 minutes

Macros

Total calories per serving: about 200kcal

Protein – about 10g

Carbs – about 34g

Fat – about 3.4g

Ingredients

80g organic porridge oats
½ cup carrot, finely grated (that’s about 1 big or 1 ½ medium carrots)
½ scoop vanilla protein powder
¼ tsp clove (powder)
¼ tsp cinnamon (powder)
¼ tsp nutmeg (powder)
1 Tbsp chia seeds
2 Tbsp raisins
½ Tbsp sweetener
1 ½ cup almond milk, unsweetened
Flaked almonds, walnuts, berries (to decorate)

Instructions

Finely grate carrots
Add carrots to oats, protein powder, spices, chia seeds, sweetener, raisings and mix together
Pour in milk to the mixture and stir
Place in the fridge overnight.
If the oats look a bit too thick for your liking, you can add a splash of almond milk before serving. Top with almonds, walnuts or raspberries and have a good start to the day!

Enjoy!
*The oats could stay refrigerated for up to 3 days

Homemade Nutella spread

A while ago we discovered this homemade Nutella recipe. Unlike its shop counterpart, this Nutella chemicals and sugar free. The spread goes very well with rice crackers. Just remember to stop yourself on time.

Yield: 235g, prep time – 5 minutes , cooking time – 5 minutes, total time – 10 minutes

Macros

Total calories per 100g: about 620 kcal

Protein – about 15g

Carbs – about 5g

Fat – about 60g

Ingredients

170g organic hazelnut butter
2/3 tsp of liquid Stevia
1 scoop Chokolate whey protein
1/3 cup almond milk
65g sugar-free chocolate chips
1/4 tsp. vanilla extract
¼ tsp Himalayan salt (optional)

Cooking instructions:

Melt the chocolate chips over a double boiler to 40-45C.
Add melted chocolate, sweetener, protein powder, almond milk, vanilla extract & Himalayan salt to hazelnut butter and mix.
Blend until well incorporated. Transfer to an airtight container or clean jar and store at room temperature for everyday use for up to 2-3 weeks.

Enjoy!

Source: http://triedandtasty.com/three-ingredient-nutella/

Amazing Homemade Chocolate Praliné

This homemade pralinés are mindblowing! It’s sugar and chemicals free. Once made, it can be frozen and stored in the freezer for two weeks, but believe, they won’t last that long!

Yield: about 15 pralinés (Tbsp size), prep time – 5 minutes, cooking time – 35 minutes, cooling time – 3 hours, total time – 4 hours

Macros

Total calories per praliné: about 108 kcal

Protein – about 2g

Carbs – about 5g

Fat – about 10g

Ingredients

1 cup almond or peanut butter
2 Tbsp Stevia sweetener
1 ½ Tbsp oat flour
1 vanilla pod
1/2 cup sugar-free dark chocolate chips
2 scoop of peanut butter/chock whey protein
2 Tbsp salted peanut pieces (optional for decoration)

Cooking instructions:

Directions

Split the vanilla bean down its length using a paring knife and scrape out the seeds
To prepare the filling, mix together almond butter, stevia, whey protein, oat flour, and add vanilla seeds. Stir until the mixture will become smooth
Divide the mixture into 15 equal balls and roll them into a ball. Once they are all round, place them on a baking sheet and cool them down for 10 minutes while you melt the chocolate chips
Melt the chocolate chips on a low heat, until the chocolate reaches 40-45C (that’s the best degree for chocolate as, it will give a shiny look to praliné)
Using a fork, dip each ball into the chocolate and stir to coat. Place back onto the parchment paper. Repeat with remaining balls.
Drizzle any remaining chocolate over the tops and sprinkle peanut pieces to decorate, if desired.
Put praliné into the fridge until it gets set.

Enjoy!

Frozen yogurt pieces with berries

Summer is here, and why not indulge ourselves in this desert full of antioxidants, protein and vitamins. It’s also vegetarian and quite easy to make too, but needs time to freeze. So you can prepare it overnight for the next day enjoyment.

Yield: 8-10 chunks, prep time – 15, chilling time – 6-8 hours, total time – 6 hours 10 minutes

Macros

Total calories per chunk: about 30kcal

Protein – about 1.5g

Carbs – about 2.1g

Fat – about 0.9g

Ingredients

300g vanilla soya yogurt
1 ½ Tbsp Stevia sweetener
1/4 cup blueberries
4 strawberries sliced

Cooking instructions

Add stevia to the yogurt and stir
Cut strawberries into thin slices
Spread yogurt over a baking tray lined with a greaseproof paper. Then just pile on the toppings! (you can mix & match different fruits and berries)
Put the tray into the freezer for 6-8 hours
Once chilled, the yogurt tray can be broken up into big chunks for serving
Keep the chunks in an airtight bag in a freezer and consume within 3 weeks

Enjoy!

Honeydew Melon Sorbet

Let’s cool ourselves down with this honeydew watermelon sorbet. It’s light, refreshing and VEGAN!

Yield: 400-500gr (depending on the size of the melon), prep time – 5 minutes, cooking time – 10 minutes, cooling time – 4-6 hours, total time – 4 hours 15 minutes

Macros

Total calories per 100g portion – about 58kcal

Protein – 1.4g

Carbs – 13.4g

Fat – 0.3g

Ingredients

1 honeydew melon, cubed
1 Tbsp. freshly lime juice
3 Tbsp honey
¼ cup water
Zest of lime or mint leaves (for decoration)

Directions

Cut melon into cubes
Put the cubes onto the baking sheet, layered with baking paper. Leave enough space in between the cubes to allow for even freezing.
Freeze the honeydew overnight, or until completely frozen (4-6 hours).
Once the honeydew cubes are frozen, put them into the food processor. Add lime juice, honey, and water, and pulse until the honeydew becomes crumbly. If the paste is not smooth enough, add more water until the mixture becomes more fluid, but not slushy. What we need is a soft sorbet texture look.
Taste and add more honey if needed.
Top it up with a zest of lime or mint leaves and serve!

The sorbet can be stored in the freezer in an airtight container for up to 2 weeks.

Enjoy!

Healthy Peanut Butter Protein Cups

Have you noticed that after a hard day, you crave for peanuts? Peanuts are the source of protein and monounsaturated fatty acids, vitamin E, niacin, iron and other healthy micro elements. To help you to recover after a hard week, we prepared a special chokolate cups loaded with peanuts goodness.

Yield: 6 cups, prep time – 10 min, cooking time – 30 minutes, total time – 40 min.

Macros:

Total calories per piece: about 148kcal

Protein – about 5g

Carbs – about 5g

Fat – about 12g

Ingredients:

1/4 cup almond butter
2 Tbsp maple syrup, or other sweeteners
2 Scoops chocolate peanut butter protein powder
2 Tbsp raw cocoa powder
2 Tbsp natural peanut butter
Peanuts/almonds, for garnish (optional)

Direction:

Lightly spray a mini muffin tin with cooking spray and set aside
Warm up butter, add maple syrup and mix well
Stir in the protein powder and cocoa powder until smooth and mixed.
Spoon 1 tsp of the mixture into 6 of the muffins tins, making sure to give a good stir of the mixture each time (to prevent the powders from settling to the bottom of the bowl) and place in the freezer for 20 minutes
Once the bottom layer is frozen, spoon 1 tsp of peanut butter onto the centre of each layer. You can press peanuts or almonds into the centre of cupcakes. Top it up with the rest of chocolate mixture and freeze for at least 3 hours

Enjoy!

TIRAMISU PROTEIN PANCAKES (VEGAN)

Chocolate, tender, with a hint of Baileys, this a perfect pre or post workout treat. They’are also super delicious and healthy! Made with protein powder and soy yogurt, these pancakes are suitable a for vegan!

Yield: 5 pancakes, prep time – 10 min, cooking time – 30 minutes, total time – 40 min.

Macros:

Total calories per 5: about 294 kcal

Protein – about 30g

Carbs – about 30g

Fat – about 6g

Ingredients:

PANCAKES:

2 scoops coffee/chokolate flavoured protein powder
6 Tbsp oat flour
1 cups any gluten-free flour (could be almond or buckwheat)
4 cups unsweetened almond milk
4 Tbsp raw cacao powder
1 Tbsp instant coffee powder
1 tsp baking powder
3 tsp Baileys or Baileys flavored sugar free syrup

FILLING:

3 cups soy/coconut yogurt (you can use dairy options if you prefer)
2 tsp stevia sweetener
1 zest of an unwaxed orange (optional)
Berries (to decorate)

Directions

PANCAKES:

Combine and mix together protein powder, oat flour, gluten-free flour, cacao, coffee and baking powder
In another bowl mix together almond milk and Baileys. Slowly pour into dry mixture and stir well. The mixture should be thick. If it looks too dry, add a bit more of almond milk or water.
Put a small pan onto a medium-low heat. Grease it lightly with coconut oil.
Pour pancake batter 1/3 a cup at a time. Cover pan with a lid and cook for several minutes.
Flip and cook for several more minutes. Repeat with remaining batter.

FILLING:

Whip together yogurt and stevia
Spread filling on each layer and add orange zest on top (optional). Decorate with berries of your choice.

Enjoy!