Homemade Protein Bars
Ingrediants:
Wholemeal oats Protein powder
Nuts &/or dried fruit Water
Peanut butter
Blend half a cup of oats. Empty into a large bowl. Add half a cup of wholemeal oats. Add 8 scoops of protein powder of your flavour choice. Hardcore WPB has amazing taste good flavours.
With your clean fingers squish in 6tbsp of peanut butter until crumbly texture. Add any nuts or cut dried fruit. I gave a sprinkle of sunflower and pumpkin seeds because they do not require cutting.
Add half a cup of water and mix with a spatchelor until all mixed into a ball.
Squish the ball into a greased dish. I used rice bran oil spray.
Freeze for an hour and cut into 9 pieces. Store in the fridge or freezer.
I eat mine straight from the freezer as the texture is nicer!
Wholemeal oats Protein powder
Nuts &/or dried fruit Water
Peanut butter
Blend half a cup of oats. Empty into a large bowl. Add half a cup of wholemeal oats. Add 8 scoops of protein powder of your flavour choice. Hardcore WPB has amazing taste good flavours.
With your clean fingers squish in 6tbsp of peanut butter until crumbly texture. Add any nuts or cut dried fruit. I gave a sprinkle of sunflower and pumpkin seeds because they do not require cutting.
Add half a cup of water and mix with a spatchelor until all mixed into a ball.
Squish the ball into a greased dish. I used rice bran oil spray.
Freeze for an hour and cut into 9 pieces. Store in the fridge or freezer.
I eat mine straight from the freezer as the texture is nicer!
Lemongrass Chilli Chicken & Vege
Mix 1/2c water, 1/2c sugarfree sweet chilli, 1tsp fish sauce, zest & juice of 2 fresh green limes, 3 Tbsp of finely chopped lemongrass, 2 shallots diced, 2 tbsp ginger, 4 tsp garlic, corriander optional.
Pour over 4-6 chicken breasts and bake at 180 degrees for 35 mins then grill for 5-10 mins.
Dry roast some pumpkin or kumara for about 30 mins. Leave the skin on for additional nutrients.
Meanwhile in a covered pot, boil 1 head of brocolli, 1 red capsicum, 2 shallots diced, celery and 1 Tbsp Ginger with 1 cm of water. Approx 5mins or until water is gone so veges are still crunchy.
Dry roast some mung beans for about 5-10mins to use as a topper for the veges or underneath as an alternative to noodles.
Pour over 4-6 chicken breasts and bake at 180 degrees for 35 mins then grill for 5-10 mins.
Dry roast some pumpkin or kumara for about 30 mins. Leave the skin on for additional nutrients.
Meanwhile in a covered pot, boil 1 head of brocolli, 1 red capsicum, 2 shallots diced, celery and 1 Tbsp Ginger with 1 cm of water. Approx 5mins or until water is gone so veges are still crunchy.
Dry roast some mung beans for about 5-10mins to use as a topper for the veges or underneath as an alternative to noodles.
Body Builder Breakfast
Microwave in a bowl for 2 minutes 6 egg whites. Flip over and microwave an extra 20 seconds. Alternatively this can be fried or baked.
Cut 150g kumara into chips and fan abke at 200 degrees until caramilised.
Put portobello mushrooms stalk up on a tray with garlic on them and pile mung beans in a pile and add to oven to be fan baked for about 10mins.
Clean eating everyone!
Cut 150g kumara into chips and fan abke at 200 degrees until caramilised.
Put portobello mushrooms stalk up on a tray with garlic on them and pile mung beans in a pile and add to oven to be fan baked for about 10mins.
Clean eating everyone!
Protein Porridge
The typical body builder breakie. So good I ate it before I took a picture.
Portion size differs for men.
Ingrediants:
1/3- 1/2 cWholemeal oats 50g Pineapple or half a banana
Water 1 scoop protein or 3 eggs whites
1tsp fibre
Method 1:
Put oats in non stick pan and cover with water. Add crushed pineapple in natural juice or half a mashed banana. Boil for 15 mins and add more water if it needs. At the end of 15 mins there should be no water. If using egg whites add now and cook.
Mix in protein and fibre. This makes a sticky porridge and is great to put in a container and transport to the gym or work.
Method 2: Makes a oatier tasting breakie. Put oats in container at night and cover with boiling water. Put lid on and leave it on bench to soak over night. In the morning drain the water and add fruit, protein and fibre. Mix well.
Portion size differs for men.
Ingrediants:
1/3- 1/2 cWholemeal oats 50g Pineapple or half a banana
Water 1 scoop protein or 3 eggs whites
1tsp fibre
Method 1:
Put oats in non stick pan and cover with water. Add crushed pineapple in natural juice or half a mashed banana. Boil for 15 mins and add more water if it needs. At the end of 15 mins there should be no water. If using egg whites add now and cook.
Mix in protein and fibre. This makes a sticky porridge and is great to put in a container and transport to the gym or work.
Method 2: Makes a oatier tasting breakie. Put oats in container at night and cover with boiling water. Put lid on and leave it on bench to soak over night. In the morning drain the water and add fruit, protein and fibre. Mix well.
Fluffy Protein Pikelets
Picture to come. I ate them again..
Ingrediants:
1 1/4 c Wholemeal or almond flour or blended oats
2 scoops protein (Banana Myofusion is amazing)
1/8c splenda (optional)
2 egg whites & 1 yolk
2 tsp baking powder
3 Tbsp white vinegar
Low Fat Milk to mix
Sieve dry ingrediants and mix in wet ones with whisk. Spoon tablespoonfuls into a non stick pan and flip when bubbles appear. Easy as that and sooooo tasty!
Ingrediants:
1 1/4 c Wholemeal or almond flour or blended oats
2 scoops protein (Banana Myofusion is amazing)
1/8c splenda (optional)
2 egg whites & 1 yolk
2 tsp baking powder
3 Tbsp white vinegar
Low Fat Milk to mix
Sieve dry ingrediants and mix in wet ones with whisk. Spoon tablespoonfuls into a non stick pan and flip when bubbles appear. Easy as that and sooooo tasty!
Cucumber with Tuna Dip
Ingrediants:
95g Tuna in springwater 1/3 Telegraph cucumber
1/2 Tomato Handful of spinach
Garlic/Ginger/Chilli
In a blender empty can of tuna, half a tomato quartered, a handful or so of spinach and a tsp each of garlic, chilli and 1/2 tsp ginger. Blend up till combined, you may need to scrape it down a couple of times and re-blend. You could add basil and olive oil if you want to make it more of a pesto dip but basic was great for me!! Excellent way to get the tuna in without being so dry.
95g Tuna in springwater 1/3 Telegraph cucumber
1/2 Tomato Handful of spinach
Garlic/Ginger/Chilli
In a blender empty can of tuna, half a tomato quartered, a handful or so of spinach and a tsp each of garlic, chilli and 1/2 tsp ginger. Blend up till combined, you may need to scrape it down a couple of times and re-blend. You could add basil and olive oil if you want to make it more of a pesto dip but basic was great for me!! Excellent way to get the tuna in without being so dry.
