Just Peachy

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This week I’ve increased my calorie intake to 20% above maintenance (SHOCK HORROR – not all women are trying to lose weight) in effort to get stronger and build more muscle. Eating so many calories of food that’s actually nutritious can get pretty difficult, especially when half of it is from sustainable carbohydrate sources. I’ve found that at the end of the day I usually have some carbs to make up in my macros and at 9pm in the evening, I don’t want more oats, sweet potatoes or brown rice.

I’m not good at eating fruit in general, I don’t particularly like it, especially not for dessert, largely because it’s not cream or chocolate. However, I absolutely love it cooked. Stewed apples, caramelised bananas and my latest obsession, roasted peach.

Peaches are so sweet and juicy at this time of year and easy to make into a delicious pudding. This dish is very high in carbs, which I know isn’t suitable for a lot of people, especially mid-cutting season!! But if you struggle with sugar cravings and want a fuss-free, delicious summer pudding, you can’t go far wrong. Yeah, it’s sugar, but at least it’s natural sugar and with the addition of greek yoghurt, you get a liiiiittle bit of protein too.

This isn’t even really a recipe as such, more of a construction. Just a side note – peaches are one of the fruits you really should buy organic. They’re so sweet that they require a gas tank of pesticide to keep flies away, so organically grown peaches are much safer and more delicious.

  • 1 peach per person
  • 170g Total Greek 0% fat yoghurt
  • handful pistachios, roughly chopped
  • handful blueberries
  • maple syrup
  • cinnamon

Approx macros per serving: Kcal – 221 Carbs – 44g Fat – 2g Protein – 6g

Method:

Heat the oven to 150C. Halve and stone the peaches, then fill the indent with blueberries. Put into a baking dish, sprinkle with cinnamon and drizzle with maple syrup (I could drown in the stuff, so use 2 tbsp per peach, obviously adjust it if you care about dental health). Bake for 40 mins, until peaches are very soft.

Serve with the Greek yoghurt and chopped pistachios. And maybe some more maple syrup…..

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Baked Vanilla Protein Cheesecake

cheesecake

I’ve been trying to perfect a protein cheesecake recipe for ages now and have eaten a lot of luke warm cottage cheese with lumps of protein in for the cause. To be honest though, the filling was the easy bit. Trying to make a low carb base that didn’t taste like cardboard was much tougher (lolllll…..sorry).

This is perfect if you’re a) lazy and b) hate carbs. The caramel sauce is sugar free and the base is ground almonds & peanut butter. I find it easier to use cup measurements for some desserts like this where you can just chuck everything in a bowl & mix it up. If you don’t have a cup set, work out the volume of your protein scoop & use that, or convert the units online. I used liquid egg whites which you can get everywhere now. Separating eggs is fine, but if they can come out of a carton, even better!

Ingredients:

Base:

  • 3 tablespoons organic peanut butter
  • 3/4 cup ground almonds
  • 2 tbsp Sweet Freedom (or honey/agave syrup)

Cheesecake filling:

  • 1 small pot (170g) 0% Fat Total Greek yoghurt
  • 150g low fat cottage cheese
  • 100g low fat Philadelphia cream cheese
  • 1/4 cup vanilla whey
  • 1 tsp vanilla extract (optional – if your whey is weak on flavour you’re gonna want this)
  • 1/4 cup liquid egg whites

Caramel sauce:

  • 1 cup coconut milk
  • 3-4 tbsp maple syrup
  • 1 tsp vanilla extract

Equipment:

1 small spring form, non stick tin, greased with coconut oil.

Preheat oven to 160C/150C fan.

Method:

Put all the base ingredients into a bowl & mix until it looks like dense sand. If it’s too wet, add more ground almonds. Press into the tin with your knuckles.

For the filling, mix all the ingredients together in a bowl & whisk until the whey is mixed in properly. Pour it on top of the base & bake in the oven for 35-40 mins. Don’t let it cook like a sponge cake, it should wobble & look kind of uncooked in the middle when you take it out.

Leave the cheescake to cool at room temp for 15 mins or so, then fridge it until it’s set.

For the sauce, mix the watery and cream bits of the coconut milk together in a bowl, take a cup of it and put it in a small frying pan, along with the other sauce ingredients. Bring it to the boil and then leave it, shaking the pan occasionally, until really big bubbles form & it looks quite dark, like a whiskey colour. Take it off the heat & stir to check if it’s ready, then drizzle on the cheesecake after you’ve sliced it up.

Approx macros per slice

30g protein

10g carbs

14g fat

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