Recipes

Easy, light high protein chocolate mousse

This is a super easy chocolate mousse which makes a fab dessert or snack. Because it uses Greek yoghurt it’s higher protein than ‘normal’ mousses and that means it is more filling so can help to keep you satisfied.

I’ve also used Cocoa + protein chocolate – mainly because it’s one of my favourite milk chocolates and I was desperate to try their new baking chocolate, but it does have the added bonus of more protein. Any chocolate will work though – milk or dark!

This is so quick to make and so easy. It serves 5-6 at around 200-240 cals snd 15g protein per portion.

You will need:

160ml skimmed milk (or any milk of your choice)

160g 0% Greek Yoghurt (I used ‘total’ – you can use any but it needs to be thick)

200g Chocolate (I used Cocoa+ milk choc)

Start by popping the chocolate, in small pieces, in a clean bowl and melt it using short blasts in the microwave (or a bain- marie)

While the chocolate is melting measure out the milk and yoghurt.

Add the milk to the yoghurt and then whip it together until frothy using a hand whisk.

Once the chocolate is melted add it gradually to the yogurt mixture, mixing it quickly and really well.

Once it’s well mixed pour into individual Ramekins and pop in the fridge for at least 3 hrs to set. It will be quite liquid to start with so don’t worry.

Sprinkle a little chocolate on top to serve.

Enjoy 🙂

Xx

Recipes

Easy Easter Biscuits

I thought it might be fun to do a little Easter baking! These are fun super easy, spicy Easter and spring biccies that are great fun to make, and eat! You can leave the spices out if you prefer of course or add any flavouring you like! Something fun to do with the kids too 🙂 The icing is flavoured with either lemon, fresh raspberry or fresh blueberries.

I use low fat spread and “half spoon” sugar – but you can use normal butter/spread and any sugar you like! 🙂

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For the biscuits you need:

300g plain flour

140g Sugar (if using “half spoon” sugar then just 70g)

180g Dairy free spread

Optional spices: 2 tsp Cinnamon, 1/2 tsp Nutmeg, 1/2 tsp Cloves

For decoration:

Sugar and cinnamon

Currants

Icing sugar

Lemon juice, raspberries and blueberries

Sugar balls etc

Preheat the oven to 175 C.

Put the spread and sugar in a bowl and cream together. Combine the flour and spices if using and mix really well. Once it forms a dough, wrap it in clingfilm and pop it in the fridge for 20 mins if you have time (you can also save it in the fridge for use later that week or you can freeze it for months if you need).

Remove and roll out. Use whatever shaped cutters you like to it your biscuit shapes and transfer to a baking tray.

If you are using currants for bunny eyes and noses then add those now. Sprinkle with a little sugar and cinnamon. Place in the oven and cook for 8 – 12 mins or until golden. Remove and allow to cool on a wire rack.

Once cool you can ice the biscuits. Mix up your icing powder with lemon juice or fresh mashed raspberries or blueberries and then spread on the biscuits (or just water if you prefer). Add sugar decorations if you like. Allow to set and then eat!

Enjoy! 🙂

xx

Recipes

Spicy Lentil Soup

Soup is always a good option for a filling lunch or dinner and this one really packs a punch!
spicy-halloween-soup
You will need:
1/2 tsp each mustard & cumin seeds
1 large garlic clove, crushed
1 large onion, chopped
3 x celery stick, sliced
1 tsp each chilli powder & paprika
1/2 tsp turmeric & cayenne pepper
2 cups red lentils
2 litres of stock made with vegan stock powder
1 tin chopped tomatoes
2 tbsp tomato puree
Heat the oil on a med-high heat & add the seeds. When they start popping, add the onion, garlic & celery and reduce heat slightly.
Cook for 5-10 minutes until soft & then add all the spices and cook for a further 2-3 minutes. Add the lentils and mix well.
Add the stock, tinned tomatoes and puree and bring to the boil, then simmer for 20-30 minutes.
Blend before serving and add pepper & cayenne to taste.
Enjoy 🙂
xx
Recipes

You say Frittata, I say….

You can’t beat a good frittata! So easy to make and so good for you! You can throw in whatever vegetables you have in the fridge and if you make a large one you can keep it in the fridge for up to a week and take for lunches etc.

frittata 2

You will need:
50g Leek
60g Broccoli
50g Frozen peas
110g Cherry tomatoes
6 eggs
55g Feta
1 tsp mixed Herbs

Grease a roasting dish (approx 25cm x 25cm) with a little olive oil and preheat the oven to 200 C.
Slice the leeks and cut the broccoli into small florets. Heat a tbsp olive oil in a frying pan, add the herbs and then the leeks, broccoli and peas. Cook until softened (a few minutes). Chop the tomatoes in to halves and add to the pan and cook for a further 2 – 3 minutes.

frittata 1

Put the cooked vegetables in to the roasting dish in one layer. Beat the 6 eggs together and pour over the top. Chop the feta into small cubes and sprinkle over the egg mixture. Place in the oven for 20 minutes.

frittata 3

Remove and allow to cool a little, then slice and serve. Can be eaten hot or cold.

frittata 4

Enjoy 🙂

xxx

 

(This recipe was originally published on pureformfitnesskitchen.com)

Nutrition and Calorie Tips

‘Healthy’ day of snacks vs ‘I’ve blown my diet’

It’s amazing how we categorise our food choices in to good and bad. 😇😈

Having a day where you snack on a fruit smoothie, some dried fruit and a handful of nuts leaves you feeling virtuous, on track and having had a great, healthy day! Whilst if you’d had a doughnut, Mars bar and a couple of chocolate digestives you’d likely be feeling guilty, like you’d ruined your diet and were off the wagon totally right?

Now obviously in terms of nutritional value the dried fruit, smoothie and nuts are arguably a better choice – some good fats, a little protein and lots of vitamins and minerals. But they are also high in sugar – and yes it’s fruit sugars, but frankly that makes very little difference to how your body uses and processes them – sugar is sugar!

In contrast the ‘bad’ snacks are high in fat and sugar and lower in vitamins, minerals and good fats and protein. And I know someone will point out they’re more ‘processed’ but honestly that makes very little difference – everything we is processed and that smoothie is just as processed as the doughnut.

So if your goal is to increase the nutrients in your diet and to eat more ‘healthily’ then yes the fruit and nuts are the way to go. But if you’re goal is weight or fat loss then you really need to stop and consider the calorie differences.

That day of ‘good’ snacks is well over 50 percent of most people’s daily calorie requirement. The ‘bad’ snacks are almost 500 cals less….

So if you were trying to lose weight then maybe the ‘bad’ snacks are actually not so bad…. and you certainly haven’t ‘blown’ your diet. In fact you can probably still have a balanced couple of meals (to get all those other nutrients in) and finish the day within your calories.

No food is inherently good or bad… they’re just food. They have different nutritional profiles and different caloric values and all are fine as part of a balanced diet 🤗

Enjoy! Xx