recipes – Page 2

Chocolate Protein Oat Cookies

These cookies are crunchy and delicious! They have no gluten, low in fat and sugar, high in protein, and SUPER easy to make!

Yield: 18 – 24 cookies, prep time – 15 min, cooking time – 10 minutes, total time – 25 min.

Macros:

Total calories per 1 cookie: about 85 kcal

Protein – about 6 g

Carbs – about 8g

Fat – about 3.5g

Ingredients

1 cup gluten-free flour
1/3 cup oat flakes
3 scoops chocolate protein powder
1/4 cup peanut (almond) butter
4 egg whites
1/2 of a ripe banana (grated)
1 tsp honey
1 tsp maple syrup
1 tsp of cacao
1/4 cup chocolate chips

Directions

Prepare all the ingredients and preheat your oven to 180C degrees.
Whisk egg whites (don’t forget to add a pinch of salt to achieve better results)
Add honey and maple syrup. Then mix in peanut butter.
After the mixture looks solid, add the rest of the ingredients to the bowl: grated banana, flour, protein powder, cacao, oat flakes and chocolate chips. Stir well.
Drop a spoon of cookie dough onto a baking sheet and flatten it.
Bake at 180 degrees for 10 minutes.
Remove immediately to a cooling rack.

Enjoy!

Chocolaty Protein Brownies with Prunes & Almonds

Try a piece of this chocolate heaven. It is perfect protein enriched snacks to go. They are not too sweet, and sugar-free, so you can enjoy them without worries. They are simply so delicious that it may be hard to stop eating them. Luckily, they are not high in calories, so eating more than one bar at a time is not a big problem.

Yield: 15 brownies, prep time – 15 min, baking time – 30 minutes, total time – 45 min.

Macros:

Total calories per portion: about 87kcal

Protein – about 6.5g

Carbs – about 9g

Fat – about 3g

Ingredients

1 cup any gluten-free flour (I prefer oat flower)
4 egg whites
2 scoops chocolate flavoured protein (the darker the better!)
3 Tbsp sweetener (I use stevia as it’s natural and low in calories)
1/2 tsp. baking powder
150g sugar-free jam (apple, plum, or rhubarb jam)
3 Tbsp. raw cocoa powder
1/4 tsp. salt
3 Tbsp. dark chocolate chips (I love just unsweetened 100% dark cholate junks)
75g pitted prunes (chopped)
30g fat-free Greek yogurt
85ml almond milk
2 Tbsp blanched almond flakes

Directions

Preheat oven to 180C degrees
Chop prunes into small pieces.
Whisk egg whites with sweetener and salt (added salt makes egg whites “fluffier”), until they double the size.
Add almond milk, Greek yogurt and jam of your choice. Mix together in a same bowl.
In another bowl mix dry ingredients (flour, powder and baking powder, raw cocoa).
Add wet ingredients to dry ingredients and mix together.
Stir in the chopped prunes, dark chocolate chips and almond flakes.
Pour batter into the baking form and bake for 20-30 minutes or until a toothpick inserted comes out clean.
Let it cool on a wire rack and divide into squares.

Enjoy!

Protein Summer Crepes with Fruits and Fat-Free Greek Yogurt

This AMAZING recipe of protein crepes was created by our talented co-founder, fitness model and former competing athlete.

This recipe has been tried and tested by many people and all said the crepes taste amazing! They are light, but filling. They can be eaten warm or cold, take little time to cook and are filled with goodness. You can use various protein filling every day.

Yield: 10-12 crepes, prep time – 10 min, cooking time – 10 minutes, total time – 20 min.

Macros:

Total calories per portion: about 97.2 kcal

Protein – about 17g

Carbs – about 5-7g

Fat – about 1g

Ingredients

DOUGH

1/2 cup oat flour (you can blend oat flakes to the consistence of flour)
¼ tsp salt (optional)
¼ tsp baking soda
2 scoops vanilla/chocolate protein (pick the flavour you prefer better)
1 tsp flax seed soaked in water (overnight) and blended with oats
½ cup water
½ unsweetened almond milk
2 egg whites
1 whole egg
½ tsp olive/almond/coconut oil

FILLING

½ cup Greek yogurt
1 scoop vanilla protein (optional)
Handful of fruits or berries

Directions

DOUGH

If you don’t have oat flour, you can make your own by blending oat flakes in the blender. Don’t forget to add flax seeds to blender
Add the rest of dry ingredients (protein, salt, baking soda) to the flour and mix well
In another bowl whisk the egg whites and an egg to one consistency. Add water, almond milk and oil to the mix and stir.
Then slowly pour the liquid into the flour and keep whisking until the mixture looks
Grease your frying pan with a little bit of coconut oil

FILLING

Mix Greek yogurt with 1 scoop vanilla protein.* Spread the mixture on a crepe
Cut fruits into thin slices and put on crepes, then roll crepes into roulettes.
You can eat crepes while they are still warm or cool them in the fridge and have them later

* You can create a mega lean filling by just dissolving casein protein powder with water and spreading it on a crepe.

Enjoy!

Polka Dot Chocolate Chip Protein Bars

This recipe is great for those who can’t resist eating cookie dough before it reaches the oven. It is easy to make, suitable for vegans and does not require baking.

Protein bars stay fresh for a week if stored in an airtight container in the fridge, or they can be frozen and consumed within 3 months.

Yield: 6 portions, prep time – 5 min, cooking time – 10 min, cooling time – 2 hours, total time – 2h 15 min.

Macros:

Total calories per portion: about 80 kcal

Protein – about 5.5 g

Carbs – about 8g

Fat – about 3.5g

Ingredients

6 Tbsp (42g) coconut flour
6 Tbsp (30g) vanilla protein powder
1 tsp (4g) vegetable oil, melted
9 Tbsp (135mL) vanilla soy milk at room temperature
4 ½ Tbsp (43g) Truvia/ SweetLeaf stevia sweeter (can be mixed together)
2 Tbsp (28g) dark chocolate chips
2 tsp coconut flakes
salt to taste

Directions

Mix together coconut oil, vanilla milk and sweeters (Truvia and SweetLeaf) until fully dissolved.
In another bowl, mix together coconut flour, vanilla protein powder, coconut flakes and salt.
Add in the liquid mixture to the flour and stir well. If the dough looks too wet, add a bit more coconut flour.
Fold in 2 tablespoons of chocolate chips.
Line a tray with baking paper.
Pour the crumbly dough into the tray, and gently press it across the bottom using a spatula.
Gently press the remaining chocolate chips into the top creating ‘polka dot’ look.
Chill for at least 2 hours before slicing into bars.
Store in the refrigerator in an airtight container until ready to eat.

Enjoy!

Sugar and gluten free PUMPKIN Jelly. Little low callorie Vegan treat

This awesome light desert is perfect for any time of the day, completely sugar and gluten free, low in carbs, high in fiber and suitable for vegans. Plus, it’s super easy to make! No cooking required.

Yield: Serving 4-6 portions, prep time – 5 min, cooking time – 5 min, waiting time – 1 hour, total time – 1.30 min.

Macros:

Total calories per portion: about 100 kcal

Protein – about 10g

Carbs – about 10g

Fat – about 3g

Ingredients

450g Organic Fat reduced Tofu, drained
495g (2 cups) 100% Pure Pumpkin Puree, canned (you can make it yourself if you prefer). You can also swop it for Apple, Pear or any other fruit puree
1/4 cup Unsweetened Almond Milk
2 Tbsp Toffee or Pumpkin pie Flavoured unsweetened syrup
2 tsp Pure Maple Syrup
1/2-1 tsp pumpkin pie spice
1 portion of gelatin
Fat-free yogurt or Cashew butter (optional)
2 scoops of Bannofee pie whey protein (optional if you aim to increase your protein intake)

Directions:

Drain tofu
Put it between two paper towels to remove liquid completely
Prepare pumpkin (apples) if you don’t use canned puree (oven-baked would be a perfect option)
Mix gelatin with 3 Tbsp of warm water until dissolved. Do not boil.
Put tofu into a high-speed blender
Add gelatin and the rest of the ingredients to the blender and puree until completely smooth
Pour the liquid into serving bowls and put in the fridge
Serve with fat-free yogurt, cashew butter
Decorate with nuts and dried apricots (optional)

Enjoy!

Apple&Peppermint and Lemon Ice Popsicles!

Just because the weather outside says it’s still spring, it cannot stop us from embracing the summer! We prepared a special summer treat recipe just for you guys! Refreshing fruit pops boasting with vitamin C!

Yield: 8 portions, prep time – 30 min, cooking time – about 10 min. Total time – about 4 hours.

Macroc:

Total calories per piece: about 40 kcal

Protein – 0g

Carbs – 10g

Fat – 0g

Ingredients:

LEMON LAYER:

2 tsp sweetener

1/2 cup water

2/3 cup fresh lemon juice

1/3 cup fresh orange juice

1/4 teaspoon orange extract

APPLE & PEPPERMINT LAYER:

3 tsp sweetener

3 cups of water

1/4 cup coarsely chopped fresh peppermint

2 chopped apples

1 tablespoon fresh lime juice

DSC_0086_1

Directions:

LEMON LAYER:

Mix 2 teaspoons sweetener with 1/2 cup water in a small saucepan over medium-high heat and bring to the boil
Cook about 30 seconds
Pour into a bowl
Stir in lemon juice, orange juice and extract
Cool for 15 minutes
Cover and chill at least 1 hour.

APPLE & PEPPERMINT LAYER:

Chop apples into small squires
Add 3 teaspoons sweetener and 2 cups of water and boil in a small saucepan over medium-high heat for about 5 minutes
Stir in chopped leaves of peppermint
Cover and set aside for 30 minutes
Strain through a sieve into a bowl. Discard solids.
Stir in lime juice
Cover and chill 1 hour.

ICE POPSICLES

Pour about 2 1/2 tablespoons apple mixture into each of 8 ice pop molds
Freeze 1 1/2 hours or until almost set.
Arrange 1 wooden stick into mixture, being careful not to push through to bottom of mold. Return to freezer.
Freeze 1 hour or until frozen.
Remove molds from freezer.
Pour about 3 tablespoons lemon mixture over frozen apple mixture in each mold.
Freeze 2 hours or until completely frozen.

Enjoy!

Protein Yogurt Cheesecake!

I’m not a cheesecake lover but this one is simply amazing: low in calories, high in protein, very easy to make, end extremely delicious! When I cook it at home I can’t even notice how quick it’s gone.

Yield: 8-10 pieces, prep time – 20 min, cooking time – about 60 min. Total time – about 2 hours.

Macroc:

Total calories per piece: about 200 kcal

Protein – about 15g

Carbs – about 10-12g

Fat – about 7-10 g

Ingredients

Crust:

1.5 cups crushed crackers
2 Tbsp. melted coconut oil
2 Tbsp. almond milk
1 Tbsp. sugar free syrup (optional)

Cheesecake Filling:

8 oz light cream cheese (I use 3% Philadelphia)
12 oz fat free greek yogurt
2 eggs
2 egg whites (2 Tbsp. liquid egg whites)
2 scoops vanilla whey protein
1-3 tsp. sweetener of your choice (I use stevia + 1tsp. sugar free lemon cheesecake syrup)

Directions:

Preheat oven to 250 F
Mix Filling ingredients! Let the mixture sit out in room temperature
Put the filling mixture aside and start working on the Crust
Mix crushed crackers with coconut oil, almond milk and syrup
Put parchment paper into a form and plop the crust onto the parchment paper.
Pour the cheesecake filling onto the crust
Bake the cheesecake for 30 minutes at 120C.
Then bake for 45 minutes at 105C!
Let it cool COMPLETELY for a few hours/overnight in the fridge to set!
Decorate with berries, fruits or compote
Enjoy!

Pumpkin sugar, gluten, dairy free protein Pancakes

I’m a bit pancakes fan. These recipe is, probably, one of my favourites, as the pancakes are delicious, quick to make (about 15 minutes), and also gluten, dairy and sugar free.

Yield: 6 pancakes, prep time – 5 min, cooking time – 10 min, total time – 15 min.

Ingredients

½ cup pumpkin puree
2 large eggs
1 Tbsp. coconut oil (melted)
¼ cup unsweetened almond/soy milk
½ tsp. cider vinegar or lemon juice
1 cup almond/oat/buckwheat flour
¼ cup ground flax seed
1 scoop whey/soy protein powder
¼ tsp. baking soda
¼ tsp. sea salt
a pinch of cinnamon
pure maple syrup
toasted walnuts/almonds/peanuts, optional

Directions

Heat griddle to 300 degrees F (or heat a skillet over medium heat)
Combine the pumpkin, eggs, coconut oil, almond milk and vinegar (or lemon juice) in a large bowl. Mix well.
Add flour, protein, flax seeds, cinnamon, pumpkin pie spice, baking soda and salt and stir until well combined. Batter will be slightly thick.
Lightly oil griddle or skillet surface with coconut oil. Pour batter onto griddle using an ⅛ cup measure or a heaping tablespoon. Pancakes are ready to flip when bubbles pop on the surface of pancake. (about 3 minutes).
Continue cooking other side until golden brown.
Enjoy with pure maple syrup (homey) and some toasted walnuts on top.

Enjoy!

SOURCE: http://lettucebehealthy.net/2013/10/25/pumpkin-protein-pancakes/

Peanut butter-banana healthy muffins. Recipe from bikini-fitness champion

Since Fit&Treat production kitchen in London was closed November 2016 I received hundreds of emails from our customers and followers asking me to share recipes we used to cook their loved healthy meals. So I decided It would be at least selfish to keep a secret. From this moment i’m going to publish bit by bit all Fit&Treat’s healthy recipes created in Fit&Treat’s kitchen and gathered from best industry experts for years of my bikini-fitness expurience.

Starting the series with healthy muffins.

Personally, I’m not a big fun of muffins but my Fit&Treat’s customers and followers, my family and friends simply love them.

Peanut Butter & Banana Muffins – happy school days flesh back.

These muffins taste exactly the same way as traditional school days snack but far lighter in terms of nutrition. I swaped all heavy and sugary ingredients on healthy substitutes and here we go! Try to make this fantastic snack to spoil your loved ones. Peanut butter-banana healthy muffins could be a great idea as a pre-workout snack or breakfast. Let me know if you liked it.

with love

Tatiana Dmitrieva

Macros:

Calories: 135

Protein: 4 grams

Carbs: 23 grams

Fat: 4 grams

Ingredients:

1 cup white whole-wheat flour + 1 cup oat or whole grain flour

1 tsp. baking powder

1 tsp. baking soda

1/2 tsp. salt (optional)

1/4 tsp. ground cinnamon

1 3/4 cup mashed bananas (about 4 large bananas)

2-3 Tbsp. of stevia or any other sweetener (i never use refined sugar in my recipes)

2-3 Tbsp. of honey or agave nectar (optional for those who have a bigger sweet tooth)

1 Tbsp. coconut melted oil

1 large egg

1 tsp. vanilla extract

1/4 cup creamy peanut/almond butter

1/2 cup unsweetened almond/soya milk

Yield: 15 MUFFINS; prep time: 15 min; cook time: 20-25 min; total time: 37 min

DIRECTIONS:

1. Preheat the oven to 350 degrees F.

2. Line a muffin pan with paper liners and set aside.

3. Whisk together hard ingredients: flour, baking powder, baking soda, salt, and cinnamon. Set aside.

4. Mash bananas until smooth. I use mixed but fork is also an option. Add stevia, honey (optional), coconut oil, egg, vanilla and beat everything together. Add in the peanut/almond butter. Add the flour mixture and milk. Mix until smooth.

4. Fill muffin liners half full. Bake about 20 min. until toothpick inserted into muffin centre comes out clean. Cool. I like to serve the muffins with peanut butter and berries. You can store them in room temperature for up to 3 days.

You can also freeze and use when needed just reheat in the microwave for about 30 seconds.

Bon appetit

Protein banana bread

Yummy, healthy and lean option of your favourite banana bread. I use oat flower and oatmeal to make it even healthier. You can easily fortify this bread with protein powder if you aim to increase your protein intake and swop stevia with other sweaters or fructose.

Perfect for breakfast, as pre and post-workout snack.

Could be stored up to 3 days in room temperature but usually it’s not the case.

Enjoy.

Macros per piece: macros is approximate (depends on the portion size)

Calories: about 90-130 kcal

Protein: about 5 grams (without protein powder), about 15 grams fortified

Carbs: about 10 grams

Fat: about 4 grams

Yield: 1 loaf (about 5-6 pieces); prep time: 15 min; cook time: about 1 hour; total time: 1.30 min

Ingredients

1 cups oat flour + 1 cup whole wheat flower + 1 cup oatmeal
1 tsp baking soda
1 tsp baking powder
1-2 scoops whey protein powder (optional). I use bannoffee pie flavour.
½ tsp salt (optional)
8Tbsp coconut oil, plus 1 tsp. for greasing
1 Tbsp. stevia
2 Tbsp. honey (optional)
2 eggs
4 ripe bananas, mashed
mixed crushed nuts and dried fruits (optional)
85ml/3fl oz unsweetened almond milk mixed with 1½ tsp lemon juice
1 lemon zest
1 tsp vanilla extract

Directions

Preheat the oven to 180C/350F/Gas 4.
Mix together flour, baking soda, salt and protein powder into a large mixing bowl.
In a separate bowl, combine coconut oil butter, stevia and honey together until light and fluffy.
Add the eggs, mashed bananas, almond milk and vanilla extract to the butter.
Add crushed nuts and dried fruits to the butter.
Grease a loaf tin and pour the cake mixture into the tin.
Transfer to the oven and bake for about an hour.
Remove from the oven and cool in the tin, then turn out onto a wire rack to cool completely before serving.

Bon appetit