Raw Chocolate cookie dough protein balls

Macros (approx 16 balls): 174 calories, 15g carbs, 3g fat, 25g protein

Ingredients:

• 70g chickpeas drained and rinsed 
• 30g fat free cottage cheese
• 20g chocolate casein protein powder 
• pinch of salt
• cacao powder for coating 

Method

1. process all ingredients except cacao powder in a processor until smooth and well combined
2. put mixture in the fridge for five mins
3. scoop out teaspoons full of mixture and roll in to balls, then coat in cacao powder
4. put in fridge for 30-60 mins

Raw cookie dough protein bars

Macros: 256 calories, 3g fat, 15g carbs, 40g protein

Ingredients:

• 70g chickpeas drained and rinsed
• 30g fat free cottage cheese
• 20g vanilla whey protein powder
• 20g vanilla casein protein powder
• 5g psyllium husks
• 15g unsweetened almond milk
• cacao powder for coating

Method:

1. Combine all ingredients except cacao powder in a food processor until smooth
2. Put mix in the fridge for 10 mins
3. line a square container with glad wrap and press the mixture into the container. Take the bar out and cut in half, then coat in cacao powder
4. put bars in the fridge for an hour before eating

Protein Cheesecake Bowl

Macros (not including almond butter): 180 calories, 2g fat, 13g carbs, 26g protein 

Ingredients

• 80g fat free natural yoghurt
• 60g cottage cheese
• 20g casein protein powder

Method

1. combine all ingredients in a food processor until smooth
2. scoop into a serving bowl and refrigerate for 1-2 hours
3. Top with whatever you like! (nut butter, chocolate chips.....)

Spiced Citrus Qunioa Salad

Macros (serves one): 290 calories, 3g fat, 60g carbs, 11g protein

Ingredients

• 150g raw quinoa, rinsed
• 1/4 tsp cumin
• 1/4 tsp all spice
• 1/4 tsp all purpose seasoning
• 100g (weighed raw) sweet potato (approx 1 small), cut into 1.5cm cubes
• 100g (weighed raw) pumpkin, cut into 1.5cm cubes
• 1/2 Tbsp coconut oil
• 1/2 Tbsp all purpose seasoning
• 1/2 Tbsp nutritional yeast
• 2 cups spinach, chopped roughly
• 1/2 oragne, juiced
• 1/2 Tbso balsamic vinegar

Method

1. Place quinoa, cummin, all spice and all purpose seasoning in a small pot with 1 cup of water. Bring to the boil, then reduce heat and simmer for 12-14 mins/until all water is absorbed. Fluff the quinoa with a fork and set aside
2. Combine pumpkin, sweet potato, coconut oil, nutritional yeast and seasoning in a bowl. Toss to coat the veggies. Place on a lined baking tray and bake for 30-40mins/until soft
3. Place roasted veggies, 100g of the cooked quinoa and spinach in a bowl and toss to combine. Add the orange juice and balsamic vinegar and toss to coat. Either eat warm or store in the fridge until required.

Raw Protein Cheesecake

Macros (serves one)

• Including cashew butter on top: 372 calories, 20g fat, 20g carbs, 30g protein
• Not including cashew butter: 280 calories, 12g fat, 18g carbs, 27g protein

Base

Ingredients

• 15 almonds
• 10g dried pitted dates (approx 2 dates) soaked for two hours 
• 5g cacao powder

Method

1. process almonds in a food processor until they are broken into small pieces
2. add the dates and cacao powder and process until well combined.
3. press into the bottom of a lined ramekin

Cheesecake

Ingredients

• 60g cottage cheese
• 20g natural yoghurt
• 30g unsweetened almond milk
• 20g vanilla casein protein powder
• 15g cashew butter

Method

1. combine all ingredients except almond butter in a food processor until smooth
2. scoop into ramekin on top of base
3. refrigerate for 1-2 hours/until set
4. take out of ramekin, peel off lining and top with cashew butter to serve 

Banana Cinnamon Oo-ey Goo-ey cake

Macros (serves one): 420 calories, 55g carbs, 12g fat, 40g protein

Cake:

Ingredients

• 1 cinnamon roll quest bar, cut into pieces and rolled into balls
• 80g chickpeas rinsed and drained
• 30g cottage cheese
• 50g banana
• 1/2 tsp vanilla extract
• 5g vanilla casein protein powder
• 2 tsp setvia

Method

1. Combine chickpeas, cottage cheese and banana in a food processor until smooth
2. Add casein and stevia and process until just combined
3. stir through quest bar pieces
4. scoop into a lined muffin tin and bake for 15-20 mins/until just set (it can still be a little undercooked in the middle- that makes for extra gooeyness!)

Frosting:

Ingredients

• 40g quark (smooth cottage cheese)
• 5g cacao
• 1 tsp/8 drops stevia
• splash of almond milk

Method

1. Combine quark, cacao and stevia in a small bowl 
2. add a splash of almond milk to desired consistency 

Almond Coconut Crusted Tukey

Macros (serves four): 232 calories, 7g carbs, 13g fat, 20g protein

Ingredients:

• 2 turkey breasts
• 50g egg whites
• 30g buckwheat flour
• 25g almond meal
• 25g dessiccated coconut
• 2 Tbsp coconut oil 

Method

1. Hit with a turkey breasts with a meat mallet so it is about 1.5-2cm thick. Cut each in half to make four portions 
2. Combine almond meal and dessiccated coconut in a bowl with a little salt and pepper. Place the buckwheat flour and egg whites in separate bowls
3. Coat the turkey in buckwheat flour, then the egg and finally coat in almond/coconut mix
4. Heat the coconut oil in a fry pan over medium heat. Cook the turkey until golden on each side. If necessary bake the turkey until cooked through.

Kale chips

The thing I love most about this snack (apart from how delicious it is!) is how fun it is to make! I never measure (so this recipe has no measurements), I just make them by feel. 

If you have a pizza oven, light it up for pizza one night and it'll be perfect for kale chip making the next day! Otherwise preheat your oven to 180C

Ingredients 

• 1 bunch of kale
• Melted coconut oil
• Nutritional yeast
• All purpose seasoning- I use Masterfoods all purpose seasoning 

Method

1. Cut the leaves of the Kale off the thick stalks and cut to chip size (about 4-5cm square)
2. Place in a bowl and toss with coconut oil. The kale should have a thin coating and be shiny, but there shouldn't be any oil pooling at the bottom of the bowl- that means you've used too much.
3. Generously sprinkle equal amounts of nutritional yeast and seasoning and toss to coat the kale
4. Lay the kale out flat on lined baking trays and bake until they are crispy (about 10 mins in a normal oven or an hour or so in a pizza oven)

Tips

Make in batches of about 1/3 of a bunch at a time

Sweet Cinnamon Scrambled Eggs with Choc Protein Sauce

Macros: 195 calories, 7g fat, 6g carbs, 26g carbs

Ingredients

scrambled eggs

• 3 egg whites
• 1 whole egg
• 40g cottage cheese
• 1 tsp cinnamon
• 1 1/2 tsp stevia

sauce

• 5g casein protein powder
• 5g cacao powder
• 1 tsp stevia
• unsweetened almond milk

Method

1. Whisk together all ingredients for the eggs
2. Heat a non-stick pan over a high heat, then reduce heat to medium-low and pour eggs into pan. Cook stirring constantly
3. Mix ingredients for the sauce in a mug and add milk to desired consistency (it will thin more when you pour it over the hot eggs)
4. Pour sauce over eggs and top with coconut

Single Serve Choc Chip Blondie Cupcake

Macros: 336 calories, 12g fat, 33g carbs, 46g protein

Cupcake

Ingredients:

• 80g chickpeas drained and rinsed
• 30g cottage cheese
• 1 egg white (30g)
• 5g vanilla casein
• 1/2 tsp vanilla extract
• 1 1/2 tsp stevia
• 4 squares (26g) milk chocolate, chopped

Method:

1. combine chickpeas, cottage cheese and egg white in a food processor until smooth
2. add all other ingredients except chocolate and process until just combined
3. stir through chocolate
4. scoop into a lined muffin tin and bake at 180C for 15-20 mins

Icing

Ingredients:

• 40g quark (smooth cottage cheese)
• 1 1/2 tsp cacao powder
• 1 tsp stevia

Method

1. combine all ingredients in a small bowl
2. spread on to cooled cupcake

Raw Zucchini Pasta

Macros: 110 calories, 4g fat, 15g carbs, 5g protein

Ingredients (serves one)

• 1 medium zucchini

• 1/3 cup tomato based pasta sauce 

• 1/2 Tbsp parmesan cheese

• salt and pepper

Method

1. Using a julienne peeler, create noodles with the zuchinni. If you don't have a julienne peeler you could shave the zuchinni with a potato peeler 

2. Toss with the tomato sauce in a mixing bowl until evenly coated 

3. Place in serving bowl and top with salt and pepper to taste and parmesan cheese

Chocolate fudge protein brownies

Macros: 217 calories, 4g fat, 16g carbs, 30g protein

Ingredients:

• 40g cottage cheese
• 60g chickpeas drained and rinsed
• 1 egg white
• 10g casein protein powder (I used chocolate)
• 10g cacao powder (or cocoa)
• 5g whey protein powder (I used chocolate)
• 5g coconut flour
• 1 tsp stevia/to taste
• 30mL (30g) unsweetened almond milk

Method:

1. combine chickpeas, cottage cheese and egg whites in a food processor until smooth
2. add casein, cacao and stevia and process until just combined
3. add milk and process until you get a smooth, shiny batter
4. scoop into a lined mini loaf tin (or lined muffin tins) and bake at 200C for 10-13mins (be careful not to overcook)
5. cool for 10 mins in tin, then take out and wait until completely cool befor eating (the fridge can help with this!)

Mango protein soft serve

Macros: 142 calories, 2g fat, 15g carbs, 16g protein 

Ingredients:

• 80g frozen mango
• 10g vanilla whey protein powder
• 10g vanilla casein protein powder
• 50mL (50g) unsweetened almond milk
• 1/2 tsp xanthan gum

Method

1. combine all ingredients with a hand blender
2. change to a whisk attachment and whisk until the mixture becomes nice and fluffy and has doubled in size

Clean chocolate spread

Macros(whole recipe): 80 calories, 4g fat, 3g carbs, 8g protein 

Ingredients 

•60g quark (smooth cottage cheese)

•5g cacao powder (or cocoa)

•5 drops stevia/1 tsp granulated stevia/sweetened of choice 

Method

1. Combine all ingredients in a small bowl

2. Spread away!!

Raw chocolate cookie dough recovery protein balls

The perfect snack for after a workout!

Macros(approx 16 balls): 250 calories, 3g fat, 15g carbs, 40g protein 

Ingredients:

• 70g chickpeas drained and rinsed
• 30g fat free cottage cheese
• 20g whey protein powder (I used vanilla)
• 20g chocolate casein protein powder
• 5g psyllium husks
• 15g unsweetened almond milk
• Pinch of salt

Method:

1. Combine all ingredients in a food processor until smooth
2. Put mix in the fridge for 15 mins
3. Scoop out a teaspoon full of batter and roll into balls
4. Put in the fridge for 60 mins if possible

Squeaky clean iced coffee

Macros: 32 calories, 2g fat, 1g carbs, 1g protein 

Ingredients 

• 1 shot of coffee

• 3 ice cubes 

• 200mL unsweetened almond milk

Method

1. Let the coffee cool in the fridge after making it

2. Add all ingredients to a serving glass, stir briefly and enjoy!

Chocolate protein cake batter

Macros: 307 calories, 27g carbs, 11g fat, 28g protein

(Not including white choc chips): 218 calories, 18g carbs, 6g fat, 27g protein

Ingredients

• 40g drained and rinsed chickpeas
• 80g fat free cottage cheese
• 15g casein protein powder (I used chocolate but other flavours will work too)
• 5g coconut flour
• 10g cacao powder (or cocoa)
• 2 tsp stevia/to taste
• 45mL (45g) unsweetened almond milk
• 16g/1 Tbsp white chocolate chips

Method

1. combine all ingredients except milk and chocolate chips in a processor until an even mixture forms
2. add milk and process until mixture in even
3. scoop into a serving bowl and put in the fridge for an hour
4. top with chocolate chips before serving

Easy home made unsweetened apple sauce

Ingredients

• 4 small granny smith apples 
• 1.5 cups boiling water

Method

1. Peel, core and slice the apples into small (2x1cm) pieces. DO NOT THROW THE PEEL AWAY!!! Make my apple peel chips, waste not want not!
2. place the apple and water in a saucepan (if the water is already boiling cooking time will be much faster, but this isn't necessary)
3. bring to the boil, then reduce heat and simmer covered for about 20mins or until the apples are soft
4. turn off the heat and sit covered for 20 mins
5. drain majority of the water away (don't stress about getting rid of all of it) and process in a food processor until beautifully smooth)

Apple peel chips

Macros (for the whole lot!): 53 calories, 14g carbs, 0g fat, 0g protein

Ingredients

• apple peel (left over from making easy homemade apple sauce)
• 1 tsp granulated stevia
• 1 1/2 tsp cinnamon

Method

1. place all ingredients in a bowl and toss to combine
2. lay spread out on a lined baking tray
3. bake at 160C for 10-20mins until crisp (keep an eye on them- cooking time can vary significantly) 

How to: the perfect roast veggies

I absolutely LOVE roast veggies. When it comes to a sunday roast I can quite happily go without the meat, but I will eat veggies until I feel like i'm about to explode! So here are some little tricks I've learned along the way for my ideal roast veggies, just the way I like them :)

Peeling and chopping

Success starts with the preparation!! You don't want to cut your veggies too small, because you will have too big of a surface area to volume ratio and thus too much seasoning and not enough veggie per piece! BUT, you don't want more than two bites per piece, three at the most, because the opposite could happen! Here are my recommendations:

• sweet potato: cut into circle slices 1.5cm thick, or chips that are 1cmx1cm
• pumpkin: cut into cube 3-4cm square 
• brussel sprouts: cut in halves or thirds
• mushrooms- cut in half, or into three thick slices if they are big mushrooms
• carrot: cut in half longways (or quarters if its a thick carrot), then in to 5cm lengths 
• onion: cut in to 6 wedges
• broccoli: cut into flowerets
• zucchini: cut into 1.5cm thick slices shortways
• garlic: just throw the whole knob in!!

Seasoning

1.First of all, toss your veggies in a little melted coconut oil (not olive oil or canola oil or vegetable oil) so they have a thin coating. I like to do each vegetable separately but thats just me! I don't do this for all my veggies, only:

• sweet potato
• pumpkin
• brussel sprouts
• mushrooms
• carrot

2. The next job is seasoning. For the veggies listed about, after I have tossed them in coconut oil I sprinkle a very generous sprinkling of nutritional yeast and master foods all purpose seasoning (you could use any other seasoning of choice or just cracked salt). 

3. For the veggies that don't get tossed in oil, lay them on a tray and drizzle a little oil over them. Then sprinkle with  seasoning

Temperature

170C. No questions. My mum will crank the oven to 200C but she's doing it wrong (just kidding, love your cooking mum!). 170C people!!! 

Cooking times

I like my veggies pretty well-done, but not to the point where they are verging on burned!! Every time I make them its different but this is usually how it goes:

• carrot: 50 mins
• sweet potato: 45-50 mins
• pumpkin: 45-50 mins
• garlic: 45-50 mins
• zucchini: 40-45 mins
• onion: 40-45 mins
• broccoli: 35-40 mins
• brussel sprouts: 25-30 mins
• mushrooms- 25-30 mins

Serving

This is a very personal thing, but here are my absolute favourites!

• crack some salt over the veggies and dip them in balsamic vinegar- works with everything!!
• for the sweet potato and sometimes pumpkin if I'm in the mood- cottage cheese or sour cream and a drizzle of tomato sauce (a BIG drizzle if you're like me!)

Red Velvet Protein Bars

Macros (Per bar- recipe makes two): 135 calories, 1g fat, 9g carbs, 20g protein

Ingredients:

• 70g chickpeas drained and rinsed
• 30g fat free cottage cheese
• 20g whey protein powder
• 20g casein protein powder
• 5g psyllium husks
• 25g tinned beetroot
• cacao powder for coating

Method:

1. Combine all ingredients except cacao powder in a food processor until smooth
2. Put mix in the fridge for 10 mins
3. line a square container with glad wrap and press the mixture into the container. Take the bar out and cut in half, then coat in cacao powder
4. put bars in the fridge for an hour before eating