baking

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

____________________________________________________________

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!

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!

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!