Dark Chocolate Peanut butter Protein Delight

This smoothie recipe was made completely from scratch by myself. It is super simple like all my other recipes. This is a great meal if you are on a healthy lifestyle or diet (such as a high protein diet) and you have a sweet tooth , as this will keep those cravings at bay. I showed my friend this recipe and she is absolutely obsessed with it and can not go a day without it. So after reading this introduction you are interested in making this smoothie continue reading below.

What you need:

• 1 cup of ice or more
• Almond milk or other milk
• 2 Blocks of dark chocolate
• Cocoa powder
• Peanut butter or a banana frozen ( best results if in freezer for 30 minutes) use only one or the other.
• Blender
• Microwaveable cup
• Protein powder ( I used nature choice whey protein concentrate)

What to do:

1. In blender place ice and 5 tablespoons of almond milk and banana if using.
2. In cup place 2 blocks of dark chocolate, 2 teaspoon of cocoa powder, 2 tablespoons of almond milk and a teaspoon of peanut butter if using.
3. Place cup with ingredients in microwave for 30 seconds or until melted.
4. Stir melted ingredients in cup and pour into blender.
5. Blend ingredients until everything is incorporated.
6. Then place a serving of protein powder into blender. Mine was 3 tablespoons.
7. Blend again until all powder is incorporated.
8. Enjoy.

My Take On A Healthy Omelette

Change up your breakfast omelette
Lately I have been obsessed with eating omelettes for breakfast and I love taking new spins on them by adding new and interesting fillings. Omelettes can seem scary to many but are actually really easy to make and turn if you try my trick which will save you from turning your omelette into scrambled eggs. To see my trick watch the youtube video at the end of the post.

What you need:

• 2eggs
• milk
• butter
• garlic
• asparagus
• red pepper
• feta
• olives

What to do:

1. Wash the vegetables and chop the red pepper into small pieces.
2. Place half a teaspoon of butter in a pan and sauté the vegetables until they are semi-cooked or cooked to the consistency you like.
3. place the vegetables aside in a plate or bowl.
4. Now place in the pan 1 teaspoon of butter or take one large piece of butter rub it around the pan until the surface of the pan is covered in butter as seen in the video.
5. Mix together the 2 eggs and milk( pour desired amount)
6. Once butter heats up and starts sizzling add a pinch of garlic, give it a quick stir.
7. Immediately after stirring add the the egg mixture.
8. While the egg mixture cooks take a spatula and make sure the sides don’t stick.
9. After a minute lightly shake the pan forwards and backwards to see if it slides.
   If it slides its time to turn. see video for help on turning(hack).
10. Once flipped add to one half of the omelette the vegetables some feta and olives.
    after 1 minute fold and place on a plate and enjoy.

 

2 Simple To Make Healthy Snacks

2 Simple Healthy Snacks

This blog post will show you two simple and easy to make healthy snacks.The snacks can become a dinner or lunch meal by increasing the quantity.Snacks are important to have during the day as they help sustain your energy and prevent you from binge eating.Snacks should be small and usually between 300-500 kilojoules.

1.Marrow Stir-fry:
This stir-fry is filling and keeps you full for a while.

total time takes to complete: 5-6 minutes.

What you need:

• shooter glass of water.
• Barbecue spice.
• Paprika spice.
• 1 clove of crushed garlic.
• Salt.
• Butter/olive oil/ sunflower oil etc. (oil of your choice).
• 3 marrows.
• Chickpeas and or feta (optional)

What to do:

1. Wash the marrows and cut off the top end and bottom ends.
2. Using a vegetable slicer/peeler peel the marrows into strips.
3. Put the marrows aside for now, then in a pan place the crushed garlic ,1/2 a teaspoon of butter/oil of choice and a pinch of salt in the pan.
4. Place the pan on the stove on a medium to high heat.
   Stir butter until it has completely melted and begins to sizzle.
5. Now add the marrow strips and toss/stir to get the butter to evenly distribute.
6. After 30 seconds add 1 teaspoon of paprika spice and 1 teaspoon of barbecue spice (sprinkle over evenly).
7. Toss/stir for 30 seconds again but allow breaks in-between the tossing/stirring so that it can cook a bit.
8. Put the stove on a low heat and place 1/2 shooter glass of water in the pan.Allow water to cook away before tossing/stirring again (1 minute).
9. Constantly taste the food to see if you would like to add more spice, because everyone is different when it comes to amount of flavour is in their food. Add another 1/2 teaspoon of butter and the rest of the water and cook for one more minute.
10. Now that its ready you can add some chickpeas and or feta if you would like.
11. ENJOY.

2. Rice paper rolls:
These are light on the stomach and have a fresh taste .I love them because they are simple and you can add anything to them. I have had some of my friends taste the rice paper and not everyones a fan, I think its because not a lot of people have ever had it before so its new to their pallets.

total time takes to complete: under 5 minutes
serving size: 1-2 rice paper rolls

What you need:

• Rice paper.
• Chopped vegetables of choice.
• Cheeses of your choice.
• You can also add sauces but sauces aren’t that healthy.
• leftover meats can also be add.

What to do:

1. Place the rice paper in a plate ( a slightly shallow plate) and pour over warm to hot water over the rice paper (takes about 5 seconds for it to cook).
2. While the rice paper is soaking chop up some vegetables. I used: cucumber, watercress, rocket, spinach, mushrooms, carrots, feta and white gouda.
3. Now on a new plate place a paper towel on the plate.
   Carefully remove the delicate rice paper onto the paper towel.
4. Take another piece of paper towel to dab the top exposed part of the rice paper.
5. Near to one end of the rice paper place the vegetables in a narrow line.
6. Fold the top and bottom of the rice paper over the vegetables.
7. Then the start folding the side closest to the vegetables. when folding try and tuck in as you go along so it can get tighter.
8. Once done folding you can enjoy.

STILL NOT QUITE SURE WHAT TO DO CHECK OUT THE VIDEO OR LEAVE A COMMENT. 🙂

Kitchen Hacks (part 1)

Simple Kitchen Hacks

Fridge Deodoriser :
This hack is amazing for removing odours that lurk in your fridge.

How to make it:
In a small container/shooter glass place any amount of bicarbonate of soda in the container and place the container open in the fridge. Replace the bicarb every few months.

Tip: to add a nice scent to your fridge add a few drops of essential oil to the bicarb/ in a separate container vanilla essence.

2. No More Annoying eggs shells
The most annoying thing is when you crack an egg and you accidentally manage to get piece of the shell in the yolk and it takes you 5 minutes to remove.This hack will make it an easy to remove.

What to do:
-All you need to do is wet your finger tips and then remove the shell in one go.

3. The Perfect Pick
If you always struggle picking the right avocado and then you end up moshing them trying to guess which one is ready, this hack is for you.

What To Do:
Remove the stem if the indent where you removed the stem is brown then it is overripe, if it is very light green and the stem comes off with ease then it is ripe, lastly if the stem is hard to remove it is not ripe.

Like sweet potatoes and cookies then you’ll love these Low GI sweet potato cookies

Sweet Potato Cookies Low GI

Sweet potato is so delicious and healthy. The subtle sweet taste makes it a great ingredient to make healthy cookies. The sweet potato makes the cookie moist which makes it a delicious gooey cookie great for healthy, dieters or even ordinary people.

What you need:

• 200ml-250ml(depending on how much sweet potato flavour you want) cooked sweet potatoes or 250g-300g raw with skin (cook).
• 4T lite margarine(healthier) or you can use butter for a more natural option that doesn’t have preservatives leave to soften.
• 4T sugar can also use alternatives such as fructose.
• 2T milk for healthier option low fat/ fat-free.
• 3/4 cup cake flour.
• 2t baking powder.
• 1/4t or 1ml salt.
• 1/2 cup oat bran, pressed down.
• 1T castor sugar mix with cinnamon sugar.

How to: 1. remove the skin(peel) and Boil sweet potato until soft enough to mash. 2.Mash and cool sweet potato slightly. 3.Add margarine/butter, sugar and milk and mix until everything is combined. 4.Sift flour, baking soda and salt over sweet potato mixture and mix until completely blended. 5.Add oat bran using a wooden spoon mix to form a dough. 6.Shape dough into a roll(dough didn’t work with me today couldn’t get it round) with a diameter of 4-5cm cover with cling wrap/wax paper place in freezer for 30 minutes. 7.While dough is in the freezer preheat oven to 180 degrees. 8.Cut it into 20 slices place on a greased baking tray. 9.Sprinkle cinnamon sugar mixture mixture bake for 20-30 minutes. 10.Enjoy the Low GI cookies each cookie is ± 269kj (depending on the ingredients used). TIPS: Remember the more sweet potato you add the moister the cookie and the might take longer to cook. Try make the the dough you place on the tray as thin as possible.

Oats so Great Flap Jacks (Super Healthy)

Banana Oat Flap Jacks

Great for breakfast , lunch or a snack. This doesn’t have a smooth texture but still has a nice taste. It isn’t sweet as there is no sugar but this can be added if you are a bit of a sweet tooth like myself.
What you need:
• 1 cup of uncooked oats
• 2 bananas
• 2 eggs
Options for the sweet tooth:
• Honey
• Choc-chips
• Sugar (fructose, stevia etc.)
What to do:
1. Place all ingredients in a blender excluding choc-chips if adding.
2. Blend until turns into a liquid batter and there are no banana chunks.
3. Now add choc-chips and turn on blender for 1 second.
4. Put stove on a low to medium heat and wait for pan to heat up.(low to medium heat allows flap jacks to cook through without burning.)
5. Pour blobs of batter in pan to desired size.
6. Cook until light to medium brown on both sides.
7. Makes: 6/7 depending on size of flap jack.

Great with a honey yogurt cinnamon sauce for on the side.
How to make it :
• 2 tablespoons plain yogurt.
• 1 teaspoon of honey.
• And a tip of a teaspoon of cinnamon.
• Mix together ingredients.
• Now it’s ready to dip and enjoy.

Cocoa powder protein smoothie.

Cocoa powder protein smoothie

This smoothie will definitely quench your chocolate, sweet craving. With every sip you get the chocolate flavor, then a hint of peanut butter then banana it just keeps making you want another sip trying to cling onto one of the flavors.

What you need:

• 1 frozen banana.
• 1 teaspoon of peanut butter.
• 15ml of protein powder. (I use nature’s choice whey concentrate.)
• 1-2 teaspoon of cocoa powder.
• Milk ¼ cup milk.
• Ice about 6+- small cubes.(handful)
• And 1/2 teaspoons of cinnamon.
• 1/8ml of water

How to make it:

1. Add all the ingredients in a blender.
2. Blend until all ingredients blended.
3. Enjoy.

Feel Like A Breakfast Smoothie ?

Oats Berry Smoothie

Craving a smoothie for breakfast but not sure what to make, give this smoothie a try. This smoothie doesn’t require tons of cups of strawberries and cups of other fruit but instead uses a small amount of fruit still giving a great flavor enabling you to make it for an entire week.

If you like a sorbet taste this smoothie is for you. The smoothie contains everything you need to help start your day and contains a balance of: carbohydrates and fiber, natural sugars, immune-boosting vitamins, antioxidants and protein.

What you need:

• 2 medium strawberries.
• ¼ cup blueberries.
• 5-6 grapes.
• 1 banana.
• 20g of oats.
• ½ cup milk.
• 2 tablespoon of lemon juice.
• 3-5 ice cubes.
• Whey protein 10g/15g or peanut butter 1 teaspoon/1tablespoon.(protein part optional)

What to do:

1. Wash and cut the fruit.Place them in a bowl/container and leave in freezer for 2 hours or overnight (better overnight).

2.Put the oats in a container with the 1/4 milk in the fridge for 5 minutes just so the milk can soak into oats and become soft.

3.Place frozen fruit in blender with oats, the rest of the milk and ice.

4.Blend until majority of ingredients has blended.

5.Place either protein whey or peanut butter in (optional).

6.Blend until smooth.

7.Add lemon juice and stir.

8.ENJOY.