CARROT, ORANGE AND GINGER OAT BARS
Carrot, orange & ginger oat bars
120g oats (use gluten free if preferred)
30g apple, coarsely grated (pat dry with kitchen roll if required)
80g carrot, finely grated (pat dry with kitchen roll if required)
5g finely grated orange zest
4g finely grated ginger
10g sunflower seeds
20g raisins
a small amount of natural sweetener to taste
50ml freshly squeezed orange juice
50ml milk of your choice
Makes 6 bars
107 calories
3g fat
17g carbs
3g protein
Preheat oven to 180 ̊C/350 ̊F.
Line the base of a 15x15cm tin with baking paper.
Place all of the ingredients in a large bowl and mix well. Transfer mixture to the tin.
Using a spatula, spread the mixture evenly to cover the base. Press the mixture down firmly to make it compact.
Bake for 20-25 minutes or until golden.
Allow to cool in the tin for 5 minutes. Cut into 6 bars.
Once cooled, transfer the bars to an airtight container and refrigerate for up to 3 days
CHICKPEA COCOA ENERGY BALLS
Chickpea cocoa energy balls
200g tinned (cooked) chickpeas, drained and rinsed
70g crunchy peanut butter (or use crunchy nut butter of your choice)
20g dried chopped dates
15g honey (or use natural sweetener of your choice)
20g cocoa powder
1 tsp vanilla extract
30g dark chocolate chips
(minimum 70% cocoa)
Makes 12 energy balls
Per ball:
80 calories
4g fat
8g carbs
3g protein
Mash the chickpeas thoroughly in a large bowl. Use a food processor if you have one.
Add the remaining ingredients and stir well to combine.
Divide the mixture into 12 pieces and roll into balls.
Store in an airtight container and refrigerate for up to 4 days.
DATE TRUFFLES
Date truffles
35g coconut oil, melted
30g dried dates, chopped
15g cocoa powder
35g nut butter of your choice
30g chocolate or vanilla flavour whey or rice protein powder (or replace with natural sweetener to taste)
1 tsp vanilla extract or vanilla bean paste
Makes 5 truffles
Per truffle:
151 calories
11g fat
6g carbs
7g protein
Place dates and coconut oil into a food processor or blender and blend until smooth.
Place all ingredients in a bowl. Stir well to combine into a thick paste. Refrigerate for 30 minutes or until firm.
Roll the mixture into 5 balls. Refrigerate until ready to serve.
Store any leftovers in an airtight container and refrigerate for up to 4 days.
THAI CHICKEN MUFFINS
Thai chicken muffins
4 eggs
1 egg white
40g cooked chicken, chopped
25g button mushrooms, finely chopped
25g fresh spinach, finely chopped
20g Cheddar cheese, grated (or use dairy free cheese of your choice)
a pinch of salt and pepper
1 tsp Thai 7 spice mix
1 tsp red chilli flakes
a small amount of coconut oil or ghee to grease tin
Makes 6 muffins
Per muffin:
90 calories
6g fat
1g carbs
8g protein
Lightly grease 6 muffin tin compartments with coconut oil or ghee.
Preheat oven to 180 ̊C / 350 ̊F.
Place all of the ingredients in a large jug and mix thoroughly.
Divide the mixture evenly amongst the 6 muffin compartments.
Bake for 15-20 minutes, until the muffins are golden and spring back lightly to the touch.
Store any leftovers in an airtight container and refrigerate for up to 2 days.
CASHEW ENERGY BALLS
Cashew energy balls
15g coconut oil
25g creamed coconut (use the fat part from a tin of coconut milk)
30g cashew butter
50g cashews, roughly chopped
15g chopped pitted dates
a small pinch of sea salt
10g shredded unsweetened coconut
25g oats (use gluten free if preferred)
Makes 4
Per ball:
217 calories
17g fat
13g carbs
5g protein
Mix the coconut oil, coconut cream and cashew butter to form a paste.
Add the remaining ingredients and mix well.
Form the mixture into 4 balls.
Refrigerate for 30 minutes or until firm.
Store any leftovers in an airtight container and refrigerate for up to 3 days.
CHOCOLATE MACADAMIA OAT BARS
Chocolate macadamia oat bars
30g coconut oil
30g dark chocolate (minimum 70% cocoa solids)
20g honey (or use liquid sweetener of your choice)
60g crunchy peanut butter (or use nut butter of your choice)
60g oats (use gluten free if preferred)
30g chopped macadamia nuts
Makes 6 bars
Per bar:
144 calories
12g fat
7g carbs
2g protein
Place the coconut oil and dark chocolate in a saucepan over a medium / low heat.
Stir until melted.
Add the honey and remove immediately from heat.
Add the peanut butter and stir well to combine.
Stir in the oats and macadamia nuts.
Line the base of a 15cm square tin with baking paper. Transfer the mixture to the tray and shape into a square with a wooden spoon, levelling the surface as you go.
Freeze for one hour or until set.
Cut into 6 bars.
Store any leftovers in an airtight container and freeze for up to 1 week.
FETA VEGETABLE MUFFINS
Feta vegetable muffins
a small amount of coconut oil to grease tin
4 eggs and 2 egg whites, whisked in a jug
100g cooked vegetables of your choice, finely diced (e.g. courgette, carrot, mushrooms)
2 spring onions, finely chopped
50g plum tomatoes, halved
a pinch of ground black pepper
a pinch of sea salt
1/2 tsp paprika
1/2 tsp dried oregano
40g Feta cheese (or use dairy free cheese of your choice)
Makes 6 muffins
Per muffin:
77g calories
5g fat
1g carbs
7g protein
Preheat oven to 180 ̊C/350 ̊F.
Grease 6 muffin compartments with coconut oil.
Place all of the ingredients in a large bowl, except for the Feta cheese, and stir well.
Divide the mixture between the muffin compartments.
Crumble the cheese onto the muffins.
Bake for 25 minutes, or until golden.
Store any leftovers in an airtight container and refrigerate for up to 2 days.
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