Pumpkin Pie Loaf

Nutrition (served 10): 157 calories, 4g fat, 20g carbs, 9g protein

Ingredients

• 50g Oats (gluten free if required), ground in a food processor to form a corse flour
• 100g buckwheat flour
• 50g coconut flour
• 40g almond meal
• 40g baking stevia (or sweetener of choice)
• 1 ½ tsp cinnamon
• 1 tsp baking powder
• 250g cooked pumpkin (steamed or roasted)
• 100g cottage cheese
• 150g egg whites
• 100mL unsweetened almond milk (or milk of choice)

Method

1. Combine all dry ingredients in a bowl
2. Place pumpkin and cottage cheese in a food processor and process until smooth
3. Add pumpkin mixture, egg whites and milk to the dry ingredients and mix until just combined 
4. Pour mixture into a lined loaf tin and bake at 180C for 32-35 mins

Mango Protein Pancakes with Raspberry Cream

Nutrition (serves 1): 266 calories, 4g fat, 21g carbs, 34g protein

Ingredients:
Pancakes

• 70g tinned mango cheeks
• 100g egg whites
• 5g coconut flour
• 5g whey protein powder (I used vanilla)

Raspberry cream

• 80g cottage cheese
• 10g casein protein powder (I used vanilla)
• 50g frozen raspberries

Garnish

• Fresh berries
• Cacao nibs
• Desiccated coconut

Method:

Pancakes

1. Place all ingredients in a food processor and process until the mixture starts to thicken
2. Heat a non-stick flying pan over a med-low heat, and pour the mix to make three pancakes
3. Flip when you can touch the centre of the pancakes and your hand stays clean

Raspberry cream

1. Process all ingredients in a food processor until smooth

Assembly

1. Layer the pancakes and raspberry cream on a plate
2. Garnish with berries, cacao nibs and coconut if desired 

Raspberry Oat Loaf

Nutrition (1 serve, serves 10): 124 calories, 5g fat, 17g carbs, 5g protein

Ingredients:

• 100g oats
• 75g coconut flour
• 75g almond meal
• 2 tsp baking powder
• 50g stevia (or sweetener of choice)
• 150g egg whites
• 150g apple sauce
• 150mL unsweetened almond milk (or milk of choice)
• 100g frozen raspberries

Method:

1. Process oats in a food processor to form a course flour
2. Sift coconut flour and almond meal into a bowl. Add baking powder, oats and stevia, mix to combine
3. Add egg whites, apple sauce and milk and mix until just combined. Fold through raspberries
4. Scoop mix into a lined loaf tin and bake for 45-50 mins at 160C until the top is a dark golden colour

Chocolate Oat Loaf

Nutrition (per serve, serves 10): 153 calories, 5g fat, 18g carbs, 6g protein

Ingredients:

• 100g oats
• 6g (1 Tbsp) psyllium husks- can omit but this will affect the texture
• 70g cacao powder
• 50g coconut flour
• 50g almond meal
• 2 tsp baking powder
• 70g stevia (or sweetener of choice)
• 100g egg whites
• 150g apple sauce
• 200mL unsweetened almond milk (or milk of choice)

Method:

1. Process oats and psyllium husks in a food processor to form a course flour
2. Sift cacao powder, coconut flour and almond meal into a bowl. Add baking powder, oats and stevia, mix to combine
3. Add egg whites, apple sauce and milk and mix until just combined
4. Scoop mix into a lined loaf tin and bake for 40-45 mins at 180C, or until a skewer comes out clean. 

Cauliflower English Muffins

Nutrition (per muffin, makes 6): 83 calories, 1g fat, 12g carbs, 7g protein

English Muffins topped with hummus and sundried tomatoes 

Ingredients:

• 600g cauliflower flowerets
• 60g coconut flour
• 180g egg whites

Method:

1. Place cauliflower in a food processor and process to form a 'snow'
2. Microwave the cauliflower in high in a microwave safe container for 4 minutes
3. Combine cauliflower and coconut flour in a bowl. Season to taste if you intend on using savoury toppings on your muffins. Add egg whites and mix until combined
4. Divide mixture into 6 greased, lined ramekins and bake at 180C for 40-45 minutes until golden brown

Mango Crepe with Cheesecake Filling

Nutrition: 238 calories, 3g fat, 17g carbs, 34g protein

Ingredients

Crepe

• 100g egg whites
• 70g tinned mango cheeks
• 5g vanilla whey protein powder
• 5g coconut flour

Filling

• 80g fat free cottage cheese
• 10g vanilla casein protein powder

• shaved dark chocolate for garnish

Method

1. Combine all crepe ingredients in a blender/food processor until smooth and thick
2. Pour into a non-stick frypan over medium heat, and cook until you can touch the centre and your finger remains clean. Flip and cook for a further few minutes.
3. Combine all filling ingredients except chocolate in a food processor until smooth. 
4. When the crepe has cooled, scoop filling in to centre, fold and sprinkle with chocolate

Green Tea Oats

Nutrition: 260 calories, 7g fat, 35g carbs, 14g protein

Ingredients:

-50g quick cooking Oats

-1 tsp matcha (green tea) powder

-100mL hot water (80C- to brew matcha tea)

-150mL unsweetened almond milk

-1/2 tsp stevia (optional)

-1 egg white, whisked

Method

1. whisk matcha powder in water until combined

2. Combine all ingredients except egg white in a microwave bowl and microwave on high for 1 minute 

3. Add egg white, combine and microwave for another minute

4. Stir and pour into serving bowl 

5. Top with desired garnish

Gluten Free Orange and Poppyseed Muffins

Nutrition (1 of 8): 195 calories, 6g fat, 29g carbs, 8g protein

Ingredients:

• 2 large Oranges
• 150g buckwheat flour
• 50g coconut flour
• 40g almond meal
• 1 ½ tsp gluten free baking powder
• 50g stevia (or sweetener of choice)
• 1 Tbsp poppy seeds
• 100g cottage cheese (or thick yoghurt)
• 200g unsweetened almond milk
• 1 egg

Method

1. Place oranges in a large pot of water, making sure they are completely covered by the water. Bring to the boil then simmer for 1 hour
2. Sift all dry ingredients into a bowl and combine
3. Combine cottage cheese and egg in a food processor until smooth (can miss this step if using yoghurt). Add milk
4. Cut oranges into segments and process in food processor until smooth
5. Add oranges and cottage cheese mix to the flout and mix until just combined
6. Scoop into 8 lined muffin tins and bake at 180C for 25-30 mins

Vanilla EspressOATS

Macros: 253calories, 6g fat, 34g carbs, 13g protein

Ingredients:

• 50g Gluten-free quick oats
• 200g vanilla unsweetened almond milk (or milk of choice + ¼ tsp vanilla extract)
• 1 shot espresso 
• 1 tsp stevia/to taste
• 40g egg whites

Method:

1. combine oats, milk, espresso and stevia in a microwave bowl 
2. microwave for 60 seconds
3. add egg white and stir well
4. microwave for 30 seconds
5. stir 
6. microwave 30 secconds
7. stir
8. transfere to serving bowl and let cool slightly before eating

HULK muffins (gluten free)

Macros (per muffin when you make 6 jumbo sized muffins): 225 calories, 26g carbs, 8g fat, 10g protein

Dry ingredients 

• 120g buckwheat flour 
• 60g coconut flour 
• 60g almond meal 
• 1 tsp GF baking powder 
• 1/2 tsp baking soda
• 50g granulated stevia/sweetener of choice

Wet ingredients

• 100g cottage cheese 
• 200g unsweetened apple sauce 
• 1 egg 
• 250mL unsweetened almond milk 
• 2 cups spinach

Method

1. sift dry ingredients into a bowl 
2. combine cottage cheese, egg and apple sauce in a food processor and process until smooth. Add the spinach and process until combined. Mix in milk 
3. Combine wet and dry ingredients 
4. Scoop into 6 large/12 regular lined muffin tins and bake at 180 for 30-40mins (large)/ 20-30 mins (small)

Overnight Espressoats

Macros: 272calories, 7g fat, 36g carbs, 14g protein

Ingredients:

• 50g Gluten-free quick oats
• 1 cup (250g) unsweetened almond milk
• 1 shot espresso 
• 1 tsp stevia/to taste
• 40g egg whites

Method:

1. combine oats, milk, espresso and stevia in a microwave bowl 
2. microwave for 60 seconds
3. add egg white and stir well
4. microwave for 30 seconds
5. stir 
6. microwave 30 secconds
7. stir
8. store in the fridge overnight

Sweet Protein Wrap with 'Creamy' Pumpkin filling

Macros(just wrap): 106 calories, 2g fat, 5g carbs, 17g protein

(Wraps and filling): 170 calories, 3g protein, 12g protein, 25g protein

Ingredients 

Wrap

-100g egg whites

-50g unsweetened almond milk

-5g coconut flour

-5g vanilla whey protein powder

-2 tsp psyllium husks

Filling

-100g cooked (steamed/microwaved) pumpkin

-50g cottage cheese

-1/2 tsp stevia/sweetener of choice

Method

1. Whisk all wrap ingredients together in a bowl

2. Pour into a greased non-stock pan over medium heat and cook until the centre is set (you can touch it and you finger stays clean. Flip

3. Combine filling ingredients in a food processor until smooth. If possible put in the fridge for a while so it can thicken a little 

4. Scoop filling onto cooled wrap, roll and enjoy!

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

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!

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)

Gluten Free Banana Bread

Macros (per 1 of 12 slices): 100 calories, 12g carbs, 4g fat, 5g protein

Ingredients: 

• 80g buckwheat flour
• 50g coconut flour
• 40g almond meal
• 1 tsp gluten free baking powder
• 1/2 tsp baking soda
• 50g granulated stevia (or sweetener or choice)
• 100g cottage cheese
• 200g ripe bananas (2 large bananas), mashed
• 150mL (150g) unsweetened almond milk
• 2 eggs

Method:

1. sift flours into a bowl. Add other dry ingredients and combine
2. place cottage cheese and eggs in a food processor and process until smooth. Combine with milk and banana
3. add wet to dry ingredients and mix until just combined
4. pour into a lined loaf tin and bake at 180C for 30-40 mins or until a skewer comes out clean

Variations

Make banana muffins by using a muffin tray instead of a loaf tin (make sure you use muffin liners. As there is no fat (butter, oil, etc) in the recipe the muffins will stick to a muffin tray.)

Chocolate Milkshake Overnight Oats

Macros: 293 calories, 8g fat, 37g carbs, 17g protein

Ingredients:

• 50g Gluten-free quick oats
• 300g (300mL) unsweetened almond milk
• 10g cacao powder
• 2tsp stevia/to taste
• 40g egg whites

Method:

1. combine oats, milk, cacao and stevia in a microwave bowl 
2. microwave for 60 seconds
3. stir
4. microwave for 30 seconds
5. add egg white and stir well
6. microwave 30 secconds
7. stir
8. store in the fridge overnight
9. serve topped with cacao nibs, coconut and goji berries

Blank Canvas Gluten Free Muffins

Macros (per muffin when you make 6 jumbo sized muffins): 225 calories, 26g carbs, 8g fat, 10g protein

Dry ingredients 

• 120g buckwheat flour 
• 60g coconut flour 
• 60g almond meal 
• 1 tsp GF baking powder 
• 1/2 tsp baking soda
• 50g granulated stevia/sweetener of choice

Wet ingredients

• 100g cottage cheese 
• 200g apple sauce 
• 1 egg 
• 250mL unsweetened almond milk 

Method

1. sift dry ingredients into a bowl 
2. combine cottage cheese, egg and apple sauce in a food processor and process until smooth. Mix in milk 
3. Combine wet and dry ingredients 
4. Scoop into 6 large/12 regular lined muffin tins and bake at 180 for 30-40mins (large)/ 20-30 mins (small)

Variations

• Sub apple sauce for tinned mango or mashed banana
• Add frozen berries, dried fruit or nuts
• add 1/2 a tablespoon of cinnamon
• Sub apple sauce for 100g tinned mango and 100g ripe banana for 'Banana Mango' muffins
• Sub apple sauce for 250g cooked pumpkin and sprinkle with a little cinnamon before baking