One For The Weekend: Healthy Waffles

Did you hear? Waffles are the new pancakes…NOT! They’re both great in different ways.   I was so excited when my waffle iron arrived in the post, especially after watching an episode of Chef Steps where they go on a waffle frenzy (things like mac and cheese and gyoza). If you have not checked them out on YouTube then I recommend you do so immediately, it’s my fave show at the minute. I got the waffle iron to change things up and I know you’re thinking that it’s a bit of a gimmick (and it probably is) but after watching Chef Steps, they prove there’s a multitude of ways to use this appliance. It brought me happiness anyway and sure that’s all that matters, right?

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Of course the first recipe I had to try was a clean waffle recipe (even though Christy always tells me to practice the normal way first, I’m not very good at listening in that way!) I used a recipe similar to the 3 ingredient pancake recipe as I know it works. Just a little tip-waffle batter should be similar to pancake batter but thicker.

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Ingredients:

  • 1 cup oats
  • 1 banana
  • 1/2 cup almond milk (or water)
  • 1 scoop vanilla protein
  • 1 tbsp maple syrup (optional)
  • 1 egg and 1 egg white
  • 1 tsp baking powder
  • pinch of salt

Method:

  1. Preheat your waffle iron.
  2. In a nutribullet blend the oats until you get a flour-like consistency.
  3. Add in all the other ingredients and blend for 1 min. Leave aside for 5 minutes to thicken.
  4. Spray the waffle iron with oil (You can buy spray coconut oil in Tesco)
  5. Pour the mixture over the segments, leaving the edges bare as they do expand.
  6. Close the lid for 2 minutes, no peeping let it cook through.
  7. Carefully remove and plate up with any toppings of your choice, I chose Nobo ice cream and frozen berries and it was perfect!

Brownie Cake With Quest Bar Chunks

This was a fun recipe to make, I wasn’t sure how it would turn out but it was bloody gorgeous!! I kept the brownie texture nice and gooey on the inside just to make this a really indulgent treat and the quest bar pieces actually turned out like biscuit pieces which was even nicer than I imagined! I used the oreo quest bars but you could use any one you like, the cookie dough or smores would work quite well too I’d imagine!

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Ingredients

  • 1 cup almond/coconut flour
  • 3 tbs plain gluten free flour (or any GF flour)
  • 3 eggs
  • 2 Quest Bars chopped
  • 1/2 cup raw cacao
  • 1 tsp vanilla (optional)
  • 1/4 cup maple syrup
  • 1/2 cup melted butter/coconut oil
  • 1/2 tsp baking powder
  • 1/4 tsp ground cinnamon
  • pinch of salt

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Method

  1. Preheat your oven to 180°C/350°F.
  2. Line a round baking tin with greaseproof paper and put aside.
  3. Mix all the dry ingredients in a bowl (except quest bars) and in a second smaller bowl mix the wet ingredients until combined.
  4. Mix the wet into the dry, this can be done in a food processor or by hand. When you get an even consistency, mix in the quest bar pieces.
  5. Spoon the batter into the prepared pan.
  6. Bake the brownies for 25 to 30 minutes, or until they’re just barely beginning to pull away from the sides of the pan. Don’t overcook them, unlike cakes, you don’t want a skewer to come out clean. Brownies should be slightly springy on the outside but still gooey in the middle.
  7. Leave aside to cool before removing from the tin.
  8. Serve up with some greek yogurt mixed with the protein of your choice!

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The perfect cake for any beefcakes in your life, maybe they have a birthday coming up? You could always swap out some of the flour for extra protein too, to ensure the extra gains are there!

Macros:

Calories: 340 per slice
Carbs: 26g
Fat: 23g
Protein: 13g

High Energy Bars

This is a super easy bar that is packed with protein, good carbs and no refined sugar! Prep a batch on a Sunday and you’ll have the perfect pre/post workout snack with you at all times! Say goodbye to “hanger” moments forever….

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Ingredients:

  • 2 cups gluten free oats
  • 2 egg whites
  • 1 very ripe banana
  • 1-2 scoops of protein
  • 2 tbsp almond butter
  • ¼ cup sunflower seeds
  • ¼ cup chia seeds
  • ¼ cup pumpkin seeds
  • ¼ cup dark chocolate chips
  • 1 tsp vanilla extract
  • ½ tsp ground cinnamon
  • ½ tsp baking powder
  • pinch of Himalayan salt

Method

  1. Preheat the oven to 180°C
  2. In a food processor add in all of the wet ingredients, and mix until you get an even consistency.
  3. In a separate bowl, mix together all of the dry ingredients except the seeds and chocolate chips, and add into the wet mixture. Process again until it’s all mixed well but still with lots of texture
  4. Stir in the seeds and chocolate chips in by hand.
  5. Turn out onto a parchment lined baking dish. Press and flatten with a spatula until even.
  6. Bake for about 25 minutes or until golden brown around the edges.
  7. Allow to cool completely before cutting into bars.
  8. Store in an airtight container -these bars can also be frozen (but they won’t last that long!)

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Cranberry And Pistachio Bark

It can also be called Christmas Bark as I added in some festive spices! I love this recipe as it’s super easy to make and also makes a lovely homemade present for someone!

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You can mess around with lots of toppings: macadamia, ginger pieces, crushed candy whatever suits your mood that day!

Ingredients:

  • 200g 75%-85 dark chocolate
  • 1 tbsp coconut oil
  • 1 tbsp maple syrup (optional)
  • 1/3 cup pistachios crushed
  • 1/3 cup dried cranberry
  • 1 tbsp dark choc chips
  • 1 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • pinch of Himalayan sea salt

Method:

  1. Combine all 200g of the chocolate into a heat proof bowl and melt gently over a pot of simmering water, as it starts to melt down; stir in the coconut oil and maple syrup.
  2. When the chocolate is melted take of the heat, mix in the spices and about 2 tbsp of your toppings into the mix (nuts and fruit only).
  3. Line a square or rectangle baking tray with baking paper.
  4. Pour the melted chocolate over the paper and using a spatula, spread the mixture out evenly (not too thin).
  5. Sprinkle the nuts, fruit and chic chips over the chocolate. (I had some left over, so just use enough to cover)
  6. Place in the fridge until it sets. Break the bark into large pieces, they don’t have to be even-that’s part of the fun!

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If you looking for some more homemade gift ideas, try these recipes too:

 

Wyldsson-“Make your own bar” review

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As you all know I’m a big fan of the Wyldsson products, so I was delighted to be asked to test a new prototype. This new product is another step in making healthy eating more user friendly and convenient – it’s a “make your own bar” (flapjack) pack. Personally, I think it’s a great idea! Yes, making flapjacks is not rocket science but because the bag is packed full of chopped nuts and fruit, it uses up zero amount of your time (you could even get the kids involved).

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There are 4 simple steps and 3 extra ingredients needed to make the bars. I’m not 100% sure if the tub of almond butter comes in the pack too, I got the tub with the delivery, so this made it even handier but would make it more pricey I’d imagine!

Ingredients:

  • 1 bag Bar Mix
  • 1 very ripe banana
  • 3 tbsp almond butter
  • 1 egg

I also added in a scoop of protein because – well…GAINS lol!

Method: 

1. Mash the banana in a bowl, add all of the mix, then add the egg and protein if you’re using it.

2. Mix really well, use your hands to ensure it’s mixed thoroughly.

3. In a baking tray lined with parchment paper, spread the mixture out evenly, leaving it pretty thick. Smooth the top using a spatula or your hands.

4. Bake for 18 minutes until golden, leave aside to cool before cutting.

The verdict:

I really loved this product, the whole process from start to finish took less than 20 minutes. The instructions are laid out really clearly, so there’s nowhere to go wrong. They certainly passed the taste test with myself and Mr. PP; the banana gives them a subtle sweetness unlike the sugar loaded ones you find in the shops. I’m not sure of the cost yet but I definitely would buy it again in the future for a quick healthy snack! The pack says it makes about 6 bars but it depends on the tin you use as I got about 8.

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Hope you enjoy reading, for more info check out the Wyldsson website.

Raw Snickers/Snickers Ice-Cream

unnamedMy favourite part of creating recipes is designing healthier versions of familiar sweets that we may have eaten growing up. I actually didn’t eat snickers at all growing up, it was only when I was travelling in India that myself and my friend started buying them almost everyday! I think with every part of our surroundings being so different, this was something we recognised from home! I still get cravings for them but I never buy them, I usually just spread some peanut butter on dark chocolate and that’s good for me!

While this recipe can take a little bit of paitence, when you slice down and see the perfect layers, you can’t help but smile (maybe that’s just me, food makes me happy) I kept mine in the freezer and they tasted EXACTLY like snickers ice-cream (Mind=Blown) But if you don’t want an ice-cream version-remove from the freezer and leave aside for a couple of minutes before eating.

Ingredients

NOUGAT LAYER

  • 1 cup of cashews soaked for at least 1 hour
  • 1/2 cup gluten free oats
  • 3 tbsp maple syrup
  • 2 tbsp coconut oil melted
  • 2 tbsp almond milk
  • 1 tbsp vanilla extract

CARAMEL

  • 8-10 medjool dates
  • 2 tbsp peanut butter
  • 1 tsp vanilla extract
  • 1/3 cup water
  • 1/4 cup raw peanuts roasted
  • pinch of sea salt (Optional)

CHOCOLATE

  • 1/2 85%-90% dark chocolate bar
  • 1 tbsp coconut oil
  • 1 tbsp maple syrup (optional)

(100% Raw Version)

  • 1/2 cup raw cacao powder
  • 1/3 cup coconut oil melted
  • 2 tbsp maple syrup

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Method:

1. To make the base :add all the ingredients, except the almond milk to a food processor and spin until combined. Add in the almond milk and mix again for a couple of minutes until you get a thick creamy consistency (No lumps) Line a dish with grease-proof paper and using a spatula, spread the mixture over. Be sure to keep it thick as it wont work if this layer is too thin. Place in the freezer for an hour before spreading the caramel on.

2. To make the caramel: Add all the ingredients (except the water and peanuts) to your food processor and blend for about 20 seconds.Scrape down the sides and switch on again, start pouring the water in slowly. Let it run for a further 1-2 minutes or until the consistency gets smooth and caramel like. Remove the base from the freezer and spread a thick layer of the caramel over, sprinkle an even layer of peanuts and transfer back to the freezer to set for at least another hour.

3. Melt the chocolate and coconut oil in a glass bowl over hot water, when it’s melted stir in the maple syrup. Check your mixture in the freezer and once it’s frozen remove from the freezer and cut into squares, dip in the chocolate, sprinkle with some peanuts and place on greaseproof and transfer back to the fridge/freezer until the chocolate sets.

There is a lot of little steps but I promise you it’s worth it!!

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Crumbly Chocolate Chip Cookies (And Ice-Cream)

unnamed (1)How on earth is it June already? Kind of hard to believe when the weather is stuck back in January somewhere! I’m competing at the Waterford Throwdown in 15 days (oh boy!) It’s crazy when you sign up for these things as you think they’re a lifetime away, and all of a sudden you are standing out on the grounds waiting for that clock to hit 3,2,1! Training has been going well, good days and bad days – last week was a bad week! I’ve just felt a bit run down and tired, so I took a few days rest over the Bank Holiday weekend which really helped! I’m excited to see how far I’ve come from last year, that was my first competition and I was a bit like a headless chicken! I’ve definitely seen some progress since then so I’m just going to enjoy the day and have fun with it.

Let’s move onto to this delicious recipe;  A lovely treat and the ice-cream is made using only 2 ingredients, yep 2!! So it can be whipped up whenever you get those sweet cravings. It’s my go to treat in the evening when I really want to dive into a tub of Ben & Jerry’s! In the raw foodie world, it’s called “Nice-Cream” and the flavour combo is never ending; add some almond butter, cacao powder, mint or strawberry. I prep bananas every week, as I add them to smoothies also – just peel some ripe bananas and chop into coins. Store in a freezer until needed.

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Ingredients:

Nice-Cream

  • 1-2 Frozen banana
  • 2 tsp lemon honey

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Cookies

Makes 12

  • 2 cups almond flour
  • 1/2 cup 70% dark choc chips (available in H&B)
  • 1/4 cup grassfed butter
  • 1/4 cup honey/maple
  • 1 tbsp vanilla extract
  • 1/2 tsp baking powder
  • 1/4 tsp ground cinnamon
  • pinch sea salt

Method:

  1. Combine almond flour, salt, baking powder and cinnamon in a food processor. Mix in the butter, sweetener and vanilla until a dough forms.
  2. Add mixture to a bowl or remove blade and mix in chocolate chips by hand.
  3. Scoop dough one tablespoon at a time onto a parchment lined baking sheet,Press balls of dough down gently using hands.
  4. Bake on 180 degrees for about 10 minutes. Let cool before serving as the cookies need to set.
  5. Serve with ice-cream or make an ice-cream sandwich!

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Macros per Cookie

  • 149 Calories
  • Carbs: 7 Grams
  • Fat: 13 grams
  • Protein: 4 grams

Hope you enjoy 🙂

If you like this recipe, check out my previous recipe for Paleo Chocolate chip cookies!

Clean Chocolate Muffins with Peanut Butter Icing

9147_54_pages_06_956_588x448I’m finding it so hard to concentrate to write this now so I apologise if I’m a blubbering mess! As you all know we voted for the Marriage referendum yesterday. I’m sitting here today feeling so proud (and emotional) to be Irish as I scroll through my Twitter feed and see all the support and results coming through! Sorry to my twitter followers for the 1 million tweets that’s I’ve re-tweeted today but I can’t even explain how Happy I am right now! I was brought up to never judge anyone, that we are all humans and we should all treat one another with respect. I thank my parents for these amazing life lessons which I will also pass onto my children in the future and today we have made this country a better place for all future generations. Ireland I love you!!!

Why not celebrate with these delicious cakes today!

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Ingredients:

Muffins

Makes 15 muffins (I had lots of icing left over)

  • 1 cup almond flour
  • 10 prunes chopped
  • 3 eggs
  • 3 tbsp maple syrup
  • 1/4 tsp, Himalayan pink salt
  • 1/4 tsp baking soda
  • 1 tsp pure vanilla extract

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Icing

    • 1/2 cup peanut butter
    • 1/2 cup grassfed Butter
    • 3 tbsp, Maple Syrup
    • 1 tsp Vanilla extract
    • Pinch of salt

Method:

  1. In a food processor- pulse the almond flour, salt and baking soda.
  2. Pulse in Prunes and while the machine is running pour in the eggs/maple and vanilla.
  3. Transfer mixture to some muffins cases and Bake at 350° for 12-15 minutes, place on a wire rack to cool
  4. Clean the food processor and combine the peanut butter and butter. Add the maple/vanilla and salt and mix until it’s thick and creamy.
  5. Spoon into a piping bag and when the muffins cool, pipe the mixture on top. Sprinkle with topping such as peanuts or cacoa nibs and enjoy!

Tips:

  • If you only want to make the cakes (without icing) I suggest adding 1/3 cup butter or coconut oil
  • The mixture can be turned into brownies by simply using a cake tin.

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Nutrition Facts
Servings 15.0
Amount Per Serving
calories 198
% Daily Value *
Total Fat 16 g 24 %
Saturated Fat 6 g 29 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 16 mg 5 %
Sodium 253 mg 11 %
Potassium 107 mg 3 %
Total Carbohydrate 11 g 4 %
Dietary Fiber 1 g 5 %
Sugars 7 g
Protein 5 g 11 %
Vitamin A 9 %
Vitamin C 0 %
Calcium 5 %
Iron 4 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

The Perfect Protein Pancakes

IMG_2776 Yes I know “perfect” is a strong word but these pancakes had Mr P.P dancing around the house with happiness (pancakes have that effect, don’t they?) he even went as far as telling me that they are the best pancakes he has eaten to date! Now he has eaten his fair share of pancakes so this was great news to me!

I use the Primal Protein from Love Life Supplements and I love it, it blends really well and it’s only sweetened with stevia so there are no extra sugars added. As there are MCT’s added, it has enough fat to keep you full and energised and it’s low-carb to prevent fat storage.

The flour I used was doves farm plain gluten free flour, now this would have a higher carb content over the likes of oats, however it works really well for pancakes and can be purchased in any supermarket.

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So, let’s get down to business…

Ingredients:

Serves 4 (3 pancakes each)

  • 150g plain Doves Farm flour
  • 1 scoop whey protein (I used Vanilla)
  • 3 medium organic eggs
  • 200-240ml oat milk (or any milk)
  • 1/2 tsp baking powder

Method:

1. In a food processor, add the flour, protein and baking powder and pulse for a couple of seconds to combine.

2. In a jug add the eggs and oat milk and give it a good whisk. Turn on the food processor (To add-I have a whisk attachment which I use for this, a handheld whisk would work also) and start pouring in the wet mixture. When it reaches a creamy and smooth consistency (no lumps) pour it back into the jug and leave to rest for 20 minutes- Stir again before using.(This is a good time to prepare all your toppings.)

3. Place a pan over medium heat. Grease the pan with a bit of oil/butter. Once pan is hot, add a large spoonful of the pancake mixture to the pan, about 3-5 inches wide. Let the pancakes cook for 25-30 seconds before flipping and letting the other side cook for the same amount of time.

4. Now it’s the fun part-creating that stack! There are no rules here just have fun and add in all the things you love! In my version, I had one layer of strawberries and Greek yogurt. The next was blueberries and Greek yogurt. Then topped with more strawberries/Greek yogurt/dark chocolate chips/ almond butter and maple syrup.IMG_2879


Macros/calorie content for the 3 Pancakes (This does not include the toppings)

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 247
% Daily Value *
Total Fat 8 g 12 %
Saturated Fat 2 g 10 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 23 mg 1 %
Potassium 0 mg 0 %
Total Carbohydrate 31 g 10 %
Dietary Fiber 1 g 3 %
Sugars 3 g
Protein 12 g 23 %
Vitamin A 12 %
Vitamin C 0 %
Calcium 8 %
Iron 0 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Nut & Seed Protein Fudge

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I always try to have a batch of my healthy fudge in the fridge/freezer as it’s so easy to make and you can change the flavour around all the time. Here are some flavours I’ve made in the past:

It’s a great snack and on this occasion I added some extra protein to make it a good snack pre/post workout. Wyldsson also do this nut butter with added belgian chocolate and I would love to try the recipe again with that as I imagine it would be delicious – you could try adding some crushed chocolate chips or grate some 85% dark chocolate into the mixture for added flavour.

What flavour fudge would you like me to create next? Tell me your suggestions in the comment box!

Ingredients:

  • 1/2 cup Wyldsson Nut & Seed butter
  • 1 scoop protein of your choice
  • 1/3 cup coconut oil, melted
  • 1/4 cup maple syrup
  • 1 tsp vanilla extract
  • 1/4 tsp ground cinnamon
  • pinch of good quality sea salt

To decorate:

  • 4 squares 85-90% dark chocolate
  • 2 Tbsp maple syrup
  • 2 Tbsp Wyldsson low-carb Pro-mix

Method:

  1. Add all of the dry ingredients to a food processor and mix for 20 seconds.
  2. Add in the wet ingredients and blend for a further 30 seconds until smooth and creamy.
  3. Scoop out of the food processor with a spatula and place into a small (coconut oil greased or laid with grease proof baking paper) baking tin, then place in the freezer for 30 minutes.
  4. Melt the chocolate in a bowl over hot water and add in the maple syrup, then using a spoon, splash over the chocolate and sprinkle with Wyldsson Pro-mix.
  5. Cut up your fudge into bite size bites then pop them back in the fridge until you’re ready to eat them.

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