Tag: healthy diet

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!

 

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