Recipe: Indulgent Cookie Cakes

“These cheeky treats are perfect as a warming, delicious evening treat as the weather turns colder at night…”

Nutritional Information (per serving)

  • 238 Calories
  • 17g Carbs
  • 10g Protein
  • 14g Fat

Ingredients

Indulgent cookie cakes1

  • 150ml unsweetened coconut milk
  • 2 tbsps flaxseed, ground
  • 2 tbsps ground almonds
  • 3 tbsps coconut flour
  • 200g gluten-free flour of choice
  • 2 tbsps cocoa powder
  • 1 tsp bicarbonate of soda
  • 4 tbsps chocolate flavour whey or rice protein powder (optional)
  • 6 pitted dates, chopped finely
  • 45g dark chocolate (minimum 70% cocoa), cut into small pieces
  • 3 tbsps coconut oil, melted
  • 50ml olive oil
  • 3 tbsps stevia (or natural sweetener of your choice) plus a bit extra
  • 2 tsps vanilla extract

Directions

  • Preheat oven to 180 ̊C/350 ̊F.
  • Mix the coconut milk, flaxseed and almonds in a bowl.
  • Mix the flours, cocoa powder, bicarbonate of soda, protein powder, dates and chocolate in a bowl.
  • Add the oils, stevia and vanilla extract to the coconut milk mixture. Stir well. Leave to stand for 10 minutes.
  • Pour the wet mixture into the dry mixture and stir well. Add a drop of water if needed. The consistency should be of a thick paste.
  • Line several trays with baking paper. Roll small amounts of the mixture into balls.
  • Press gently into disc shapes (maximum 15mm thick) onto the baking paper. Allow some space between the cookies, as they will spread whilst baking. Sprinkle a little
    extra stevia on top of each cookie, and gently press it into the dough.
  • Bake for 7 minutes.
  • Transfer to a wire rack to cool.

Makes 12 cookies

Preparation Time: About 30 minutesIndulgent cookie cakes2

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Recipe: Protein Jelly

“This low-calorie treat is a delicious way to get your protein kick after a gym session!”

Nutritional Information (per serving)

  • 60 Calories
  • 2g Carbs
  • 13g Protein
  • 0g Fat

Ingredients

Protein jelly1

  • 1 sachet/pack sugar free strawberry or raspberry jelly (use vegetarian jelly if preferred)
  • 1⁄2 pint boiling water
  • 40g strawberry flavour whey or rice protein powder
  • 1⁄2 pint of cold water
  • 50g mixed berries

Directions

  • Add the jelly to the boiling water. Stir well until the jelly has dissolved.
  • Stir in the protein powder. Top up with cold water.
  • Pour into dessert bowls or glasses and add the berries.
  • Refrigerate until set.

Protein jelly 2

Serves: 3

Preparation Time: 10 minutes

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Recipe: Banana-Berry Freeze

“This delicious, low-calorie dessert is easy to make and even easier to eat! This little treat tastes amazing and can be enjoyed as part of a healthy diet and weight loss program”

Nutritional Information (per serving):

  • 97 Calories
  • 20g Carbs
  • 2g Protein
  • 1g Fat

Ingredients

Banana-berry freeze1.JPG

  • 1 banana
  • 100ml cold water or unsweetened almond milk
  • 200g frozen raspberries
  • 100g Greek yoghurt (use dairy free yoghurt if preferred)
  • 1 tbsp acacia honey
  • A few drops of peppermint or chocolate extract (optional)

Directions

  1. Cut the banana into thin slices, and place on a lined tray. Freeze for one hour. Alternatively you can buy already frozen banana slices from your supermarket.
  2. Remove banana from the freezer. Pour the cold water or unsweetened almond milk into a blender and add the banana.
  3. Using a wooden spoon, break up the frozen raspberries into small pieces then add to the blender. Blend on high setting for 3-4 minutes. Add more liquid if the blades jam or leave for 5 minutes for the mixture to soften up, then continue to blend until smooth.
  4. Add honey, yoghurt and peppermint extract (if using) and pulse until creamy.
  5. Serve immediately or freeze for a later date. Remove from the freezer 15 minutes before serving

Serves: 4

Preparation Time: 10 minutes

Banana-berry freeze2

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Recipe: Protein Pancakes

Ingredients:p44
40g oats
200ml Almond Milk
36g Protein Powder
optional: waldens farms syrupsDirections:
– Add all the ingredients into a blender and blend until smooth.
– Heat a large pan to medium heat.
– Spray with frylight 1 calorie spray and pour about a fifth of the mixture onto the hot surface.
– Cook for 2-3 minutes until bubbles form then flip and cook for an additional 2 minutes
– Serve with your choice of toppings.

Tasty low calorie topping ideas

– Total 0% Yoghurt
– Walden’s Farns zero calorie syrup; Chcolate, Caramel, Pancake (pictured), Blueberry, Strawberry.
– Low GI fruit; strawberries, blueberries or raspberries

Macros (before toppings)
Protein: 31g
Fat: 8g
Carbs: 30gCalories: 324 kcal

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