RECIPES
VIEW OUR HEALTHY AND NUTRITIOUS RECIPES
Sponsored By
RECIPES
RECIPES
VIEW OUR HEALTHY AND NUTRITIOUS RECIPES
VIEW OUR HEALTHY AND NUTRITIOUS RECIPES
Sponsored By
🥞Banana Pancakes🥞
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194 Calories
15g Protein
2g Fat
27g Carbohydrate
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Ingredients:
100g mashed banana
100g egg whites
2 Tbsp coconut flour
1/4 tsp baking powder
1/2 tsp vanilla extract
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Method:
Whisk egg whites. Mix remaining ingredients together, add 1tsp water if mix is a bit thick to fold banana mix into egg whites. When combined drop pancake size amounts into a non-stick pan - cook low & slow. Flip with spatula when bubbles appear on the surface.
Suggestions:
Substitute coconut flour for whatever you have or grind up oats finely. We added Greek yoghurt and Blueberry Chia Jam to ours (see previous post for Jam recipe)
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💚Chia Jam💚
Calories 320
Protein 7g
Fat 12g
Carbs 46g
Fibre 16g
Ingredients:
150g Blueberries
2 Tbsp Rice Malt Syrup
2 Tbsp Water
3 Tbsp Chia Seeds
Method:
Blend all ingredients together, heat until bubbles form, reduce heat and whisk continuously for 5 minutes. Store in an air tight container for up to a week in the fridge.
Suggestions:
Try making with raspberries or strawberries. Substitute rice malt syrup for your choice of sweetness maybe 1 Tbsp stevia or alternative syrup.
#gallery #recipes #beefitclub #chiajam #healthierchoices #personaltrainerschelmsford #personaltrainingchelmsford #gymchelmsford #healthylifestyle #getfit #fatloss #gains #essex #healthyliving
💚Mince Pie Oats💚
Easy 90 sec microwave breakfast, snack, dessert:
Calories 250
Protein 8g
Fat 7g
Carbs 38g
Fibre 4g
Ingredients:
40g ground oats
1 egg
50ml your choice of milk
1 Tbsp mincemeat
1 tsp stevia
1/2 tsp baking powder
1/4 tsp flavouring
Method:
Mix in microwave safe bowl & cook on high for 90 seconds. (If you prefer to bake in an oven 200*/180* for 20 mins).
Suggestions:
Can replace milk with 4 tbsp of yoghurt. We used xmas pudding flavouring here but works well with orange or vanilla. Replace the mincemeat with Jam or spread of your choice for an alternative. We added 30g of light custard for an extra 23 calories.
#recipes #beefitclub #microwaveoats #festiveoats #macros #personaltrainerschelmsford #gymchelmsford #personaltrainingchelmsford #healthierchoices #healthylifestyle #iifym #gymchelmsford #bakedoats #quickfood #mincepies #carbs
💚 Lentil Dahl 💚
Calories 717
Protein 44g
Fat 14g
Carbs 98g
Fibre 14g
Ingredients:
150g rinsed red lentils
100g fresh spinach
100g chopped tomatoes
1 chopped red onion
1 crushed garlic clove
1 tbsp grated ginger
1 tbsp olive oil
1/4 tsp turmeric
Method:
Cover lentils in a pan with water & bring to the boil, then cook for 20 mins removing any resulting surface foam.
Meanwhile, in a separate lidded pan soften the onion in oil, then add garlic, ginger, tomatoes, turmeric and stir for a few mins. Top with the spinach and cover with a lid. Once the spinach has wilted add your lentils (drain any excess lentil liquid if necessary) combine ingredients together and season with salt & pepper to taste, lovely served with fresh coriander.
Suggestions:
Serves 4 as a lunch portion, works well as a meal prep idea for a busy week.
#recipes #beefitclub #healthierchoices #macros
💚Chicken Nuggets 💚
Calories 522
Protein 84 g
Fat 8 g
Carbs 20 g
Ingredients:
Raw Chicken 325g
Wholemeal Roll
1 Egg
2 tsp dried herbs
1 tsp mustard powder
1 tsp smoked paprika
Method:
Heat your oven to 200*c/ 180*fan.
Cut chicken into slices, blitz bread into breadcrumbs & add in the seasonings, beat the egg in a separate bowl.
Dip each piece of chicken first in the beaten egg then coat in the breadcrumb mixture. Lay the coated pieces on a grease proof lined baking sheet and spritz with spray oil of your choosing. Bake in the oven for between 20-25 minutes.
Suggestions:
Try different herbs, cayenne pepper for some heat, garlic salt or add some grated Parmesan into the breadcrumbs for few extra calories.
Always popular, some of these found mouths before the photo!
#recipes #beefitclub #healthierchoices #healthyeating #healthyfood #protein #chicken #chickennuggets #personaltrainerschelmsford #personaltrainersessex #personaltrainingchelmsford #personaltrainingessex #iifym #iifymwomen #postworkout #gains #flexibledieting #caloriecounting #easyfood #easyrecipe
💚Chia Pot 💚
139 calories
5 g Protein
8 g Fat
13 g Carbs
10 g Fibre
Ingredients:
2 Tbsp chia seeds
100 ml unsweetened almond drink
0.5 tsp cinnamon
0.5 tsp vanilla extract
20 g crushed blueberries
Method:
Simply stir and refrigerate over night, leaving enough time for the chia seeds to soak up the liquid.
Serving Suggestion:
Add nuts, berries or layer with high protein quark or Greek yoghurt (extra calories you may need to take into account)
#recipes #chiapot #chiapudding