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Tag: healthy
August 25, 2014

Spiced Apple Protein Shake

This spicy protein shake tastes like the batter from a sticky date pudding. I know it doesn’t contain any dates, but it is the combination of the prunes, peanut butter, spices and apple just works. The shake contains about 10 grams of fibre and will help keep you feeling full for longer.
With around 390 calories, it is a bit higher than what I would normally recommend for a protein snack, but is great as a quick breakfast or lunch.
Buy a heap of apples and prepare them, then store them in a sealed bag in the freezer, so they are ready to go whenever the urge takes hold. I also keep my ginger in the freezer. I lasts for months and is easy to grate when frozen.
 

Spiced Apple Protein Shake

Serves 1
Your fat loss fuel! Fibre keeps bellies feeling full yet looking flat – and this 5 minute shake provides almost half of your daily fibre needs.


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Ingredients
  1. 1 small green apple, washed, cored & chopped into chunks. Leave skin on (frozen if prepared)
  2. 1/4 cup dried, pitted prunes
  3. 1 tablespoon all natural peanut butter
  4. 1 teaspoon ground cinnamon
  5. 1/2 teaspoon grated fresh ginger root (i keep mine in the freezer)
  6. 1/2 teaspoon ground cardamom (don’t leave this out!)
  7. 1 scoop vanilla protein powder (I use Vanilla Pea Protein)
  8. 3/4 cup chilled water
Instructions
  1. Place all ingredients in a blender and pulse until well blended.
Notes
  1. These numbers will vary depending upon Protein Powder used.
  2. 390 calories
  3. 28 grams protein
  4. 9 grams fat
  5. 50 grams carbohydrates
  6. 60 grams fibre
Adapted from from Clean Eating Magazine
Adapted from from Clean Eating Magazine
FABULOUS PHYSIQUES https://www.fabulousphysiques.com.au/

Lea Wagner No Comments , , , , , ,
August 1, 2014

Paleo Lemon Tart Recipe

The weekend is nearly upon us, and a treat is in order for all the good clean eating and hard training you have done all week. This is one of my favourites, Paleo Lemon Tarts.

Pastry
1 cup almond meal
3 tblsp lemon juice
4 dates (I use double this)

optional extra in shell – few tablespoons of shredded coconut & coconut flour.  If you add this, then slightly increase the amount of lemon juice

Filling
6 tbsp lemon juice
1 lemon, rind finely grated
1 – 2 tbsp honey
2 eggs

Instructions
Pre-heat oven to 180 degrees

To make the pastry, place all ingredients into a blender, and mix until well combined. In a muffin tray (or similar) line with baking paper, or just grease with butter or coconut oil. Firmly place pastry mixture on the bottom and sides. Bake in the oven for 10 -12 minutes, or until pastry has browned. (check bottom). Leave to cool.

To make the filling, place lemon juice, rind and honey into a pan and simmer on low heat for 2 minutes. In a bowl, beat eggs well. Slowly add the beaten eggs to simmering filling, stirring vigorously to form a nice smooth texture.  Taste,  add more honey if desired. Leave to cool slightly.

When pastry has cooled, and the filling has reduced to a warm temperature, spoon the filling into each individual tart. Place in sealed container & pop in the fridge until cooled and set.

Makes 6 -8 depending on size.

Enjoy

Lea Wagner No Comments , , ,