Recipe: Vegan Burgers


“Here’s something a little different, slightly more tricky, but still simple… It’s vegan friendly, 0 grams of saturates, and very low in kcal, fat and salt. That’s what you call next level, what more could you ask for?”

Nutritional Information (per burger, without buns)

  • 252 Calories
  • 54g Carbs
  • 5g Protein
  • 2g Fat

Ingredients

  • 6 large sweet potatoes (about 1½ kg/3lb 5oz)
  • 2 tsp oil, plus extra for the trays
  • 2 red onions, finely chopped
  • 2 red chillies, finely chopped (deseeded if you like)
  • 1 tbsp ground cumin
  • 1 tbsp ground coriander
  • 340g can sweetcorn, drained
  • small bunch coriander, chopped
  • 200g polenta
  • buns, salsa, onion and salad leaves, to serve

Directions

1 – Heat oven to 200C/180C fan/gas 6. Pierce the potato skins and place on a baking tray. Bake for 45 mins until really soft. Remove from the oven and leave to cool. Meanwhile, heat the oil in a small pan, add the onions and chillies, and cook for 8-10 mins until soft. Leave to cool.
2 – Peel the potatoes and add the flesh to a bowl with the chilli onions. Mash together with the spices until smooth. Using your hands, mix in the sweetcorn, coriander, half the polenta and some seasoning. Shape the mixture into 10 burgers; it will be quite soft. Carefully dip each one into the remaining polenta; dust off any excess. Place burgers on oiled baking trays and chill for at least 30 mins. You can wrap and freeze the burgers at this stage.
3 – Heat oven to 220C/200C fan/gas 7 and cook on oiled baking trays for 15 mins. Serve in buns with a dollop of salsa, some onion and salad leaves.

Makes 10 Burgers

Preparation Time: 1 hour 15 mins approx

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Recipe: Sugar-Free Lemon Drizzle Cake


“This one’s a favourite of one of our personal trainers Jordan… love your cakes? Well here’s a treat for you even if you want to stick to that fat loss program you may be on. This recipe is less calories and suger free but still taste’s delicious! 
Xylitol is a natural sweetener made from the bark of birch trees. It looks and tastes like sugar and can be used as a substitute in many recipes. It is low GI and therefore has less impact on blood sugar levels. It is available from large supermarkets and health food shops.”

Nutritional Information (per serving)

  • 280 Calories
  • 44.3g Carbs
  • 5.4g Protein
  • 14g Fat

Ingredients

  • 225g self-raising flour, sifted
  • ½ tsp baking powder
  • 225g xylitol
  • 2 lemons, zest only
  • 2 large eggs, at room temperature
  • 125ml sunflower oil
  • 1 tbsp milk
  • 200g 0% fat Greek yogurt
  • For Drizzle:
  • 1 lemon, juice only
  • 50g xylitol

Directions

1 – Preheat the oven to 180C/ 160C fan/ Gas 4. Grease and line a 1.2 litre loaf tin with baking parchment. (Recommend size, 22cm x 13cm width, 7cm depth)
2 – Mix together the flour, baking powder, xylitol and lemon zest in a large bowl.
3 – Mix the eggs, sunflower oil, milk and yoghurt together in a separate bowl or jug and stir them into the flour mixture.
4 – Spoon into a tin and smooth the surface. Transfer to the oven immediately, bake on the middle shelf of the oven for 1 hour – 1 hour 10 mins. Check after 50 mins, if the cake is becoming too dark, cover loosely with foil.
5 – Just before the end of cooking time, make the drizzle by heating the lemon juice and xylitol. Stir over a low heat until the xylitol has dissolved. Once the cake is cooked, take it out of the oven and pour over the drizzle.
6 – Cool in the tin before turning it out.

Makes 10 slices

Preparation time: 1 hour 15 mins approx

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Recipe: Chocolate Nut Pancakes

“These delicious pancakes are perfect as a little treat on a cozy Sunday morning. Serve with a dollop of Greek yoghurt, black cherries (fresh or frozen) and some grated dark chocolate.”

Nutritional Information (per pancake)

  • 148 Calories
  • 9g Carbs
  • 10g Protein
  • 8g Fat

Ingredients

  • 25g coconut flour
  • 25g chocolate flavour whey or rice protein powder
  • 30g whole porridge oats (use gluten free oats if preferred)
  • 2 medium sized eggs
  • 1 egg white
  • 1 tsp cocoa powder
  • 1 tsp stevia (or natural sweetener of your choice)
  • 20g dark chocolate (minimum 70% cocoa), grated
  • 15g crunchy peanut butter (no added sugar)
  • 10g coconut oil

Directions

  • Put all of the ingredients except for the oil into a blender and mix together. Add a dash of water if necessary to achieve the right consistency. The mixture should be quite thick yet runny enough to pour.
  • Heat some of the coconut oil in a large non-stick pan over a medium/high heat. Pour one quarter of the mixture into the centre of the pan.
  • Move the pan around gently to even out the mixture into a circular shape. When small holes appear in the pancake (around 1-2 minutes), turn or flip it over and cook on the other side for 1-2 minutes.
  • Transfer pancake to a plate. Add more oil to the pan and repeat the process four times with the remaining batter.

Chocolate nut pancakes2

Makes 5 pancakes

Preparation time: 10-15 minutes

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Recipe: 5 Veg Omelette

 

Nutritional Information (per serving)

  • 210 Calories
  • 4g Carbs
  • 17g Protein
  • 14g Fat

Ingredients

5 veg omelette1

  • 3 medium sized eggs plus
  • 1 egg white, beaten
  • 10g organic butter or coconut oil
  • 2 closed cup mushrooms, sliced
  • 3 medium sized broccoli florets, finely chopped
  • 30g red pepper, finely chopped
  • 2 spring onions, finely chopped
  • Himalayan sea salt to season
  • handful baby leaf spinach, roughly chopped
  • 10g low fat Cheddar cheese, grated (use dairy free cheese if preferred)

Directions

  • Break the eggs and whites into a jug and beat with a fork and season well.
  • Melt half of the butter / oil in a non-stick frying pan over a medium heat and add all of the chopped vegetables except for the spinach.
  • Sauté for 5 minutes, until softened. Remove from heat and set aside.
  • Remove any bits from the pan.
  • Melt the remaining butter. Pour the eggs into the pan. Cook gently for around 3-4 minutes until the edges of the mixture start to crisp.
  • When the centre of the omelette begins to firm up, add the spinach over the entire omelette.
  • Then carefully add the other vegetables on top of the spinach, so that it wilts. Cook for around 1-2 minutes.
  • Add the cheese. Using a wooden slice fold the omelette in half.
  • Remove the omelette from the pan and serve.

5 veg omelette2

Preparation time: 20 minutes

Serves: 2

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Recipe: Raspberry & Vanilla Energy Balls

 

Nutritional Information (per ball)

  • 178 Calories
  • 16g Carbs
  • 6g Protein
  • 10g Fat

Ingredients

raspberry vanilla ball1.JPG

  • 100g raspberries
  • 1 tsp pure maple syrup (or natural sweetener of your choice)
  • 1/4 tsp ground cinnamon
  • pinch of nutmeg
  • 100g porridge oats (use gluten free oats if preferred)
  • 1 tsp vanilla extract
  • 75g pitted dates, chopped finely
  • 35g ground almonds
  • 40g chocolate or vanilla flavour whey or rice protein powder
  • 8 brazil nuts, finely chopped
  • 70ml unsweetened coconut milk
  • 60g shredded coconut

Directions

  • Pour the raspberries into a fine sieve and position over a large bowl.
  • Using the back of a wooden spoon, press the raspberries gently, extracting the raspberry juices into the bowl. Discard the raspberry seeds.
  • Add all of the other ingredients to the large bowl, except the desiccated coconut.
  • Mix thoroughly and refrigerate for at least an hour until the mixture firms up.
  • Divide the mixture into 9 portions and roll into balls using your hands. Pour the shredded coconut onto a plate and roll each ball in the coconut, to give them an even coating.

raspberry vanilla ball2.JPG

Makes 9 energy balls

Preparation time: roughly 1hr 20mins.

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