Black Forest Chia Pudding

Black Forest Chia Pudding

This week I have been on a ‘diet break’ (code for still tracking food but eating a little more), and I’m playing with a few recipes. Here is my favourite so far, a black-forest cake inspired chia pudding!

The best part about this recipe is it contains all your essential macro-nutrients and is packed with 15gm fibre – over half the daily requirement! Not to mention, it’s easily digestible and will last you until lunch time.

To make this you will need;

  • 100gms fresh or frozen cherries
  • 20gms chocolate protein powder
  • 5gms Cacao powder
  • 35gm Chia seeds
  • ¾ cup unsweetened almond milk
  • 10gm Dark chocolate or chocolate chips
  • 50gm Vanilla yoghurt – I used YoPro
  • Shredded or desiccated coconut

How to make it;

  1. Combine the chia seeds, almond milk, coconut, and cacao powder in a jar and mix through. The easiest way to do this, is to add the cacao, milk, and protein powder to a shaker, shake like a normal protein shake and then add to the chia seeds that way (less clumps!)
  2. Leave to sit for 10-15mins, and then stir again. Put it in the fridge now for a minimum of 30-minutes to allow the chia seeds time to expand
  3. Prepare your cherries, chocolate chips and yoghurt for when you are ready to serve it.

When serving you have two options, the first is to layer it (like my picture), or you can simply place it in a bowl and add the extras on top. Either way, so long as you get all of the flavours in your belly, you will be satisfied!

Macros for this recipe are;

  • Calories: 410
  • Protein: 31gm
    Fat: 17gm
  • Carbs: 38gm
  • Fibre: 17gm

Note that you can make it vegan by using a vegan protein powder, and coconut or almond yoghurt. You could also make it with berries rather than cherries, but cherries are really the best option here (as far as my cherry=obsessed opinion goes anyway).

Let me know if you try it!

Jen x

Home-Made Almond ‘Mylk’

Home-Made Almond ‘Mylk’

Generally, store-bought almond milk contains additives, thickeners and fillers, and contains an average of 2.5% almonds. If you want to steer away from dairy and towards a more whole-foods lifestyle, then making your own almond milk is a simple way to do this.

In this post, I am going to show you the easiest way to make your own almond milk.

Note we call it ‘mylk’, as you can’t use a term that specifically refers to animal produce.

To get started, you will need;

  • ½ date
  • Vanilla essence
  • ½ cup almonds
  • 2 cups filtered water
  • Blender
  • Small funnel
  • Strainer (or nut mylk bag)
  • Glass to store it!

Next, you need to work out how much you want to make. This recipe makes approximately 2 cups of almond milk. Note it only lasts about 4 days in the fridge so you need to make an amount you will be able to consume within that time frame.

 

Step 1: Soak the almonds overnight in water

They need to soak for 8-12 hours, this makes them softer when blending

 

Step 2: Add the ingredients to your blender

Add the soaked almonds, ½ date, 2 cups filtered water, and drop of vanilla essence into the blender

 

Step 3: Blend until ingredients are well combined

You will need a high-speed bullet or blender to get a good result here! I blend for approximately 60-seconds.

 

Step 4: Pour through a strainer 

Grab your strainer, and place over a large bowl. Pour the blended mixture into the strainer slowly so it doesn’t overspill

 

Step 5: Use a spoon to ‘strain’ the liquid out

Once you have poured all the ingredients into the strainer, you want to use a spoon and stir until you have pushed all of the liquid through into the bowl.

You can also use a nut mylk bag (you need to buy this especially), and if you do it this way you will get more mylk out as you can really squeeze it. Note you will have almond meal left over.

I used one and spent a really, really long time cleaning it, so I never used it again. I am happy to sacrifice a little milk to save myself 30mins of cleaning time, but you do you!

 

Step 6: Pour into your jar

Grab your funnel, place it over your storage jar and slowly pour the mix into the jar. I prefer glass storage containers, as where possible and where focussing on optimal health, you want to avoid plastic leaching into your food. This is not essential though to get the full nutrition from your almond mylk.

Finally, seal the jar and keep in the fridge for 4-5 days!

 

Step 7: Work out what you want to do with the almond meal

I often make pancakes with the left-over almond meal, or you can use it in brownies, muffins, overnight oats, cakes, etc. Don’t let it go to waste! You don’t need to dehydrate it to use it, just make sure you use it in the next day or two while it’s still fresh.

 

Step 8: Enjoy!

Enjoy in oats, tea, coffee, smoothies, cereal, and more! You can use this for anything you would use traditional milk for.

That’s the simple recipe! You end up with a mixture that is approximately 15% almonds, and it’s 100% natural. If you want to take it further you can buy all your ingredients organic, but it will taste great with conventional ingredients.

Let me know if you try it 🙂

Carrot Cake Oats

Carrot Cake Oats

Introducing my latest, greatest and most favourite macro-friendly Oats recipe!

Carrot Cake Oats

I created this after hearing about them on youtube, and so many people asked for the recipe so here goes;

Ingredients;

  • 60gms oats
  • 100gms egg white
  • 20gms vanilla protein powder
  • 20ml sugar-free maple syrup
  • 1/2 large carrot
  • Spice mix, or Chai latte mix
  • Cinnamon
  • Himalayan salt!

The amount of these ingredients can be adjusted to suit your own macro targets, for example you can use 40gms oats, or 70gm. I make a massive bowl myself with 80gms where I can fit it into my macros!

Method;

  • Cook up the oats in a saucepan, mixing constantly until smooth/cooked
  • Add in 1/2 grated carrot and mix another 60-seconds or so. Lower the heat on the stove a little so they don’t overcook or stick to the bottom
  • Add in 1tsp chai mix, some cinnamon, and salt
  • Add 100gms egg whites, and continue to mix. You need to keep mixing as this cooks to prevent egg white ‘chunks’ from being formed
  • Once the oats mixture is fluffy and thick, remove from the stove and place in a bowl
  • Add 20gms vanilla protein to the oats and stir through – this adds more protein for those who need it, though the recipe tastes great without it
  • Decorate with a little more spice mix on top, and add your sugar-free maple syrup

Voila!

I recommend eating with a small spoon so it lasts and lasts

And before you go ahead and worry about the fact that oats are, in fact, a carb, note that they are a great source of carb known to help maintain healthy blood sugar levels (as they are also high in fibre), aid in digestion, and if you’re an athlete or gym-goer, oats provide plenty of energy to fuel and/or recover from hard training sessions!

Macros for this recipe (as listed) are;

  • Calories: 388
  • Carbs: 43gm
  • Protein: 37gm
  • Fat: 5gm
  • Fibre: 6gm

Let me know if you try it!

Jen

High Protein, Low Carb Smoothie Bowl

High Protein, Low Carb Smoothie Bowl

Smoothie bowls are the most delicious, refreshing sugar hit, perfect for a summer breakfast or snack. But are they good for you?

Despite smoothie bowls being packed with healthful ingredients – fruit, greens, honey, seeds – it is an extremely high carbohydrate meal option.

Carbohydrates (particularly sugar) in high amounts can be problematic for some individuals, for example those with diabetes, excess weight, high stress levels, fatigue, or hormonal issues such as PMS and PCOS. In all of these scenarios lies an issue with the hormone insulin – it doesn’t function as well is it should, mopping up excess carbohydrates and burning them for fuel.

A typical smoothie bowl (or smoothie) comes with 100gms+ carbs, mostly in the form of sugar. In addition, they don’t contain enough protein to balance this sugar spike out.

When you have issues with blood sugar regulation, one of the easiest ways to take care of yourself nutritionally is to avoid sugar, particular that sugar which does not come packed with fibre, or which comes in high on the glycemic index scale.

The solution? A high protein, Casein Custard smoothie bowl! All you need to make it is chopped fruit, protein custard, water, and chia seeds. This protein smoothie bowl is higher in protein than it is in carbs, so it will digest well, whilst tasting delicious at the same time

Ingredients:

  • Choose 250gms any fruit. Keep in mind that apples, pears, berries are the lowest on the glycemic index. I choose 150gms from these fruits (usually berries) and 100gms from other – generally banana, mango, pineapple or pink dragonfruit (of a combo!)
  • Add 15gms chia seeds
  • 45gms Muscle Nation Protein Custard – I use vanilla flavour, but you can use banana or strawberry too to compliment the fruit flavour

Instructions:

  • Chop up all the fruit, add in the chia seeds, and 3/4 cup water. Soak this for 20-30mins while the chia seeds expand
  • Add the protein custard
  • Blend with a blender or bullet
  • Empty out into a bowl and top with anything you want (not included in the macros below).

Why is it so low in carbs? Generally you need quite bit of fruit in order to get the thick consistency, but because the custard thickens up in water (can be eaten as a protein custard snack), it makes it thicker without you needed to add heaps of fruit!

Macros (without topping):

  • Protein: 38gm
  • Carbs: 38gm
  • Fats: 8gm
  • Calories: 376

As I am tracking calories at the moment and having this as a snack, I just topped it with some puffed multigrain, which is virtually calorie-free, and a few of the frozen berries from the fruit allowance. You can top it with anything you like though! Micronutrients include fibre, vitamin C, folate, potassium, vitamin A, calcium and iron.

Hope you enjoy 🙂

Winter Warming Beef Stroganoff

Winter Warming Beef Stroganoff

So, lockdown has me doing a couple of things; the first being so busy working on side-business projects that I normally have no time to work on that I haven’t had time to post on this blog and the second; I have been digging up my favourite recipes from when I was a kid, and cooking them up on Sundays. 

I thought, considering I have completely neglected you all over the past two months, I’ll give you my beef stroganoff recipe (created by my mum/German grandma), whilst I am conjuring up my next blog post. It’s delicious, I assure you, and what better time of year to cook up such magical food?

Ingredients:

  • 60gm butter 
  • 1kg beef strips 
  • 2 large brown onions 
  • 1tsp salt/pepper mix
  • 1 cup red wine w/ one beef stock cube
  • 1-2 cups mushrooms 
  • 1/3 cup sour cream 
  • 2tbs tomato paste 

Directions:

  1. Heat butter in fry pan
  2. Add meat to melted butter and fry until it changes colour 
  3. Add chopped onion and lightly fry 
  4. Add salt/pepper, beef stock (mixed into the red wine), mushrooms and tomato paste.
  5. Pop a lid on and leave lightly bubbling for 30mins until meat is tender
  6. Just before serving, mix through sour cream 

Serve with your desired carbohydrate; rice, pasta or potatoes, in whichever amount suits you. I used one cup of basmati rice 

Macros per serve:

Calories: 392
Carbs: 7gm
Fat: 18gm
Protein: 41gm

*Note that these macros don’t include added rice, potatoes, or pasta. The calories are a tad whacked (if you add them up manually) because it has red wine. Wine is it’s own ‘macro’ with 7 calories per gram, and it is not accounted for on calorie-tracking apps such as MyFitnessPal, though the calories will track just fine. If you include an alcohol-based recipe in your macros, just know that your macros will be a little off on that day.

If you try it, let me know how it goes! 

Jen x

Golden Latte – an Anti-Inflammatory Drink

Golden Latte – an Anti-Inflammatory Drink

There are so many benefits to turmeric, or more specifically the yellow-pigmented active ingredient curcumin. It has been used as an anti-inflammatory for many years is natural medicine and, as of late has been the subject of numerous scientific studies.

As I have had a lot of issues with inflammation in the past, when trying to incorporate it into my diet I struggled to find a tasty way to do it. It has a pretty strong flavour and can overpower whichever meal you add it to, especially when you are trying to get a good dose in.

Then I came across the ‘Golden Latte’.

I have seen it in café’s since but I enjoy making my own as I think it tastes better. So if you’re looking for an anti-inflammatory drink to get you through the winter, you should try this!

Heat up 250ml milk in a saucepan. I use home-made almond milk as it is tastier and sweeter than store-bought almond milk (and I am not a fan of dairy), but you can use any milk. Once it is warmed up you put one-teaspoon of ground turmeric, and one-teaspoon organic honey or maple syrup, 1 pinch of nutmeg or cinnamon, one pinch of black pepper, stir it through and VOILA! You have a beautiful, creamy Golden Latte.

If you want it extra fluffy, chuck it in the blender before drinking it, or blend with a hand-held blender. If it’s too strong you just add extra sweetness with either raw sugar or some stevia.

Enjoy!

 

 

 

 

 

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