Tag: gourmet

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.matcha-green-tea-cupcakes-chocolate-frosting_511218

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 directions3c6d8d80-b8a5-0133-8287-06e18a8a4ae5

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.

Salted-Caramels-Recipe-

 

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

ultimatefudge_lg

 

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!

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.

Triple Chocolate And Plum Protein Cake bars_

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

Chocolate-Cake-Batter-iStock

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!

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. 

pumpkin jellie

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)

pumpkin-puree4

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. 

cheesecake with rasberry

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!

 

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. 

peanut butter muffin.jpg

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. 

banana bread.jpg

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

  1. Preheat the oven to 180C/350F/Gas 4.

  2. Mix together flour, baking soda, salt and protein powder into a large mixing bowl.

  3. In a separate bowl, combine coconut oil butter, stevia and honey together until light and fluffy.

  4. Add the eggs, mashed bananas, almond milk and vanilla extract to the butter.

  5. Add crushed nuts and dried fruits to the butter.

  6. Grease a loaf tin and pour the cake mixture into the tin.

  7. Transfer to the oven and bake for about an hour.

  8. Remove from the oven and cool in the tin, then turn out onto a wire rack to cool completely before serving.

Bon appetit 

What protein is the best for your health

There is a wide range of protein powders currently. The protein content, quality and value of ingredients used can vary enormously, as can the digestibility and absorption qualities of the supplement. Different types of protein also serve different needs. The array of products found on shop shelves can be bewildering, so here is a quick review with some guidance on what you should be taking.

Read also How much protein should be eaten, How to keep fit over 30, Diets and exit strategies , Why diets don’t work and what you can do about it

1.) Whey Protein Concentrate (WPC)

WPC is the most common source of protein you can find in shops. The protein content of such products usually varies between 70-80%. Some experts believe that WPC is a good option for non-professional fitness practitioners, and for those who are simply looking to increase their protein intake. As a qualified nutritionist and an expert in fitness and bodybuilding I would consider WPC as a suitable option even for advanced users. It can be mixed with carbohydrates in a post-workout shake to boost recovery, and 80% protein content is usually sufficient for most needs.

Recommendation: take it after weight training or mix it in your morning oats after fasted cardio for quick recovery and a metabolic boost. Ask your nutritional adviser to calculate the optimal intake for your needs.

2.) Whey Protein Isolates (WPI)

At between 90-100%, WPI protein content is higher than WPC. This means that the product itself is cleaner, and is of a higher quality. WPI has great absorption and digestibility due to its chemical form; it enters the bloodstream almost immediately following consumption, which is why it’s perfect for a post-workout shake. You can also use WPI if you are on a ketogenic diet (i.e. a no carbs diet), as it’s an absolutely pure source of protein that won’t impact the production of keton bodies (the primary source of energy when you’re on a zero carbs diet).

Recommendation: Do not follow a ketogenic diet on your own without qualified and experienced nutritionist supervision. It could cause hypoglycemia and other health problems.

3.) Hydrolysate Protein (HP)

Experts consider HP as the highest quality protein because of its chemical properties and absorption qualities. However, pure HP is not often found on shop shelves, but is usually found mixed in with other kinds of protein such as WPC and WPI. Manufacturers mix sources for two principal reasons:

  • To decrease the production price without any significant compromise in terms of quality;
  • To provide your body with proteins with various speeds of digestibility, in order for the body to retain its protein supply for a longer duration.

4.) Casein Protein

Casein is a slow-digesting protein. There is a completely different mode of thinking behind casein supplements than with other types of rapid-absorption protein powders. Depending on one’s metabolism, the body needs up to 5-7 hours to fully digest casein; this is why it is perfect as either a meal replacement or a bedtime snack.

Recommendation: Do not take casein after fitness activities as it will only enter the blood stream a few hours later, leaving your body starved of vital nutrients. You can take casein as a bedtime snack by mixing it with a small amount of water. Due to casein chemical properties such a mix will create a mousse-like texture, and could be taken as a desert.

5.) Soy/Pea/Rise/Hump Protein

All plant-based proteins can be taken to increase protein dietary content. They are suitable for vegans, and can potentially be a great way of fortifying their constitution with essential amino acids. However, keep in mind that all vegetable proteins have an incomplete profile of amino acids. According to Gastellu and his colleagues at the International Sport and Science Association, plant-based proteins should ideally be mixed with other sources such as WPC, WPI or HP (which are also suitable for vegans in the majority of cases) in order to provide the body with all the necessary building-blocks for its recovery and maintenance.

Tatiana Dmitrieva,

(OpenMindPortal, OMCommunications, Fit&Treat founder, ISSA Qualified nutritionist, double European vice bikini-fitness champion)

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