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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