These are a perfect snack if you want something chocolatey but a little more filling. You can use orange zest or natural orange flavouring – whichever (or both if you like it really orangey). You can also leave out the orange altogether and just have them plain chocolate. They are around 158 cals per ball, but it very much depends how large you make them of course! This recipe makes approx ten.
You will need:
200g Medjool dates, pitted
30g cocoa powder (plus a little extra for rolling)
Zest of 1 orange or natural orange flavouring
Pop the cashews food processor and pulse until they’re in small pieces.
Add the rest of the ingredients to the processor and pulse until you have a sticky dough.
It’s very sticky at the moment so scoop it out into some cling film and pop in the freezer for around 20 mins.
Once it’s a little firmer, remove and roll into small balls. Roll the balls in cocoa powder and then store in the fridge in an airtight container.
The clocks have gone back and it’s chilly out there today, so it’s definitely soup season!
This is a quick, easy, light soup for these cooler days. It is ridiculously low calorie – at around 100 cals a bowl (less if you leave the goats cheese out)! I made a massive batch as we had an over-grown courgette (basically a marrow) that I wanted to use up so it made over ten servings but the amounts below will make at least 5-6 portions.
You will need:
75g Soft Goat’s cheese (optional)
500ml strong vegetable stock
Mixed herbs, salt and pepper to taste
Slice the leeks thinly and pop in a large pan over a low heat and allow to soften.
Chop the courgettes thinly too and then add them to the pan and allow to cook through for around 5 mins with the lid on.
Add the stock and herbs and cook for a further 5-10 mins. If your vegetable stock isn’t very strong it’s worth adding an extra stock cube too.
Add the spinach and stir thoroughly, and then cook through for 3-5 mins.
Remove from the heat and allow to cool for 5 mins and then blend thoroughly.
Add salt and pepper to taste and then, if you’re using it, add the goat’s cheese and blend again to combine.
Serve immediately or you can keep it in the fridge or freezer for handy lunches or dinners in the week!
This is a great easy lunch, light dinner or brekkie option. It’s filling, high protein and low fat and so easy and quick to make. You can use any veg you like – I often put pepper and courgette in if I have it.
This makes a large serving at approx 245 cals or a smaller (enough for lunch) serving at only 123 cals! You can keep leftovers in the fridge to be re heated the following day. Best served on toast – either a nice bit of sourdough or if want to save on cals go for one of the sandwich ‘thins’ at only 100 cals per thin.
Tofu only tastes as good as the herbs and spices it’s cooked in so adjust these to your taste.
You will need:
1 packet of Silken tofu (approx 350g)
Spices and herbs to taste. I used :
Chop the mushrooms and tomatoes. Add a little oil to a frying pan and cook the mushrooms until starting to brown.
Add the tomatoes and cook them down.
Open the tofu and drain off any obvious liquid, then add to the pan and break it up with a spatula.
Add all the spices and herbs and cook through.
Continue to cook for a couple of minutes and then serve on a piece of toast!
I get hungry, especially after a workout and I love a good flapjack or energy bar but I hate the fact that so many of the store bought ones are just full of sugar. Many of the ‘healthier’ versions I’ve bought are tasteless and unappetising so I thought I’d create some homemade protein flapjacks – full of good things!
These don’t take long to put together and you can always substitute things if you don’t have them in the cupboard or don’t like them.
You will need:
300g rolled porridge oats (gluten-free or spelt if you want)
100g desiccated coconut
100g flaked almonds
100g Pumpkin seeds
215g dried, soft Prunes
315g dried dates
175g Almond butter (or your nut butter of choice)
100g Liquid sweetener (I used rice malt syrup but you can use agave, maple syrup, honey etc)
2 tbsp Coconut oil (measured when solid)
4 tbsp Vanilla protein powder (any brand you like – you can also omit this is you want)
4 tbsp Water
2 generous tsp Cinnamon
1/2 tsp Salt
Preheat the oven to 170 C.
Line a baking tin (I used a 20 x 20cm one) with baking paper. Mix the oats, almonds, pumpkin seeds and coconut together and pour into the baking tin. Place in the oven for 20 mins or until starting to brown. Make sure you turn regularly with a wooden spoon so the whole mixture gets toasted.
While that’s in the oven pop the dates and prunes into a blender or food processor and blitz to a paste. You may need to keep stopping to scrape the mixture back down in to the bowl. It doesn’t need to be completely smooth – a few lumpy bits are good!
Remove the oats from the oven and stir the protein powder through the mixture. Allow to cool.
Put the date mixture, nut butter, liquid sweetener, coconut oil, water, cinnamon and salt in to a large saucepan and heat very gently. Stir and allow the mixture to come together. Remove from the heat and pour the oats into the liquid mixture and mix really well.
Using a spatula scrape the mixture back into the lined baking tin and press down firmly. Then allow to cool and pop in the fridge. Do make sure you lick the saucepan (once it’s cool enough!!!) because the mixture is divine when warm! 🙂
Once it’s chilled you can cut in to slices. It makes the perfect post workout snack on the go and is great to pop in to lunchboxes too!