Peanut Butter & Jelly Protein Shake

peanut butter & jelly protein

When you buy giant tubs of whey at a time, you can get so bored of the same flavour, day in, day out. I usually buy vanilla so I can add things to it to stop this happening. My current favourite is this classic American combo. It’s thick, sweet and a delicious change from standard protein shakes. The chia seeds and peanut butter will increase your good fat content too, so this really fills you up.

Note: You definitely need a straw for this, or you may as well just drink a shake and then eat a spoonful of jam afterwards.

Ingredients:

  • 1 tbsp chia seeds
  • Juice 1 lime
  • Big handful of strawberries or raspberries
  • 2 tbsp peanut butter
  • 1 vanilla flavoured whey protein serving (I use 3 scoops CNP Pro-Peptide)
  • 2-300ml semi-skimmed milk/almond milk/whatever milk you want

Method:

Make the jam by blending the berries and lime juice together, then pouring over the chia seeds. Leave for about 10 minutes until it forms a jelly.

Meanwhile, make the protein shake using the whey powder and milk and blend the peanut butter into it. When the chia jelly is ready, pour over the peanut butter shake and add a straw!

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Sin-free Fried Chicken

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I’ve been trying to create a healthy version of fried chicken for ages and have tried so many combinations in search of that crispy, crunchy coating with the juicy, soft chicken center. I’ve finally found the resounding winner- thank god- or I’d be starting to look like I was on some kind of dirty bulk..just in time for summer!

Fried chicken will always have a high fat content, because it’s cooked by hot fat soaking into the meat. This recipe minimizes damage limitation by using coconut oil a raw, pure fat source which is easily synthesized by the body and perfect for high-heat frying. Instead of a carb loaded batter, I used a beaten egg, dessicated coconut and quinoa flakes. The quinoa flakes are like really fine porridge oats, with a high protein content. It fries up really crispy and the coconut gives it a bit of a Caribbean feel. I serve this with chipotle sauce, which I’m obsessed with and sweet potato fries & coleslaw (recipe coming up soon!)

Ingredients:

  • Chicken strips, or breasts cut into strips
  • Dessicated coconut
  • quinoa flakes
  • 1 large egg
  • 3 tbsp coconut oil
  • Salt & pepper to season

Method:

Beat the egg into a shallow bowl & season generously with salt & pepper. Cover a large plate or tray with a mixture of the quinoa flakes and dessicated coconut (how much you use of each is up to your individual taste) and more salt and pepper. Get another plate out and put it next to this one.

Dip the chicken strips in the beaten egg, then roll across the quinoa-coconut plate. Make sure the chicken is totally covered in the quinoa and coconut. If it’s not sticking, dip it back in the egg and then coat again. Keep doing this until all your chicken strips are coated and on the clean plate.

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Heat a large frying pan on a high heat and add the coconut oil. It will need to heat to a high temperature, so when it looks shimmery, drop a few quinoa flakes in. If they turn into crispy, golden flakes within a few seconds, the oil is hot enough. Add the chicken strips carefully. Turn them with tongs after a couple of minutes and fry until the coating is golden all over. Cut one in half to ensure the chicken is cooked through, then drain the rest on a slotted spoon over kitchen paper.

Serve and enjoy, guilt free!

Pre-workout Protein Porridge

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This is the ultimate pre-workout, especially if you’re a morning person. Slow release carbs for steady energy release, plenty of protein for muscle building and good fat for synthesis & even more energy. The syrup/honey and cacao nibs also provide an instant kick to get you going when the birds aren’t even singing yet.
I like to add peanut butter for flavour, if I’m knackered I sometimes put a tsp of Nutella in too (I know, I know, but COME ON!) You could also use nuts, seeds, fruit or spices like ginger, nutmeg & cinnamon. Switch it up!

Ingredients:

– 1 cup instant oats
– 200-250ml milk
– 1-2 scoops whey powder
– 1/2 tbsp peanut butter (optional)
– squeeze of Sweet Freedom syrup/honey
– cacao nibs

Method:

– Make a protein shake with they whey and milk, as usual. Add a bit more milk to make it thinner than you’d usually drink

– Put the oats in a bowl and chuck the shake on top. Stir it up really well and microwave on high for 1 min 50. Leave to cool for 30 seconds and add more milk if it’s too frothy or stodgy.

– If using peanut butter, stir it in now. Add the toppings & enjoy!

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The Perfect Post-workout

chicken cashew

This is one of my absolute top post workout dinners. High protein (of courrrrrse!) healthy fats and nutritious carbs. Plus 100x more delicious than a standard stir fry. Not to mention seriously little effort and super quick. Doesn’t photograph that well, but trust me, it’s a must try!

Serves 2 – adapted from Nigel Slater’s EAT.

Ingredients:

+ 400g diced chicken breast

+ 3 tsp five spice powder or paste

+ 3 cloves garlic, finely chopped

+ 75g salted cashew nuts

+ 200ml boiling water

+ 200g tenderstem broccoli

Method:

Put the chicken in a bowl with the five spice and garlic, mixing well.

Heat a frying pan with a little oil on high and add the chicken mix. Fry for 2 mins, then throw in the cashews.

Add the broccoli to the pan, along with the boiling water. Cover the pan (in my high-tech kitchen I favour tin foil) and leave to steam for about 3 mins. Check the chicken has cooked through here, as depending on the chunk size, some pieces may need a little more time.

Serve, with cooking juices dished over and a little soy sauce.

Macros (roughly, per serving)

Protein – 60g

Carbohydrates – 19g

Fat – 25g

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Spicy Tuna Burgers

tuna burgers

If you’re a gym rat then you’re likely chugging tuna quicker than John West can catch it. If you’re not then you should be. Tuna is one of the richest sources of protein available and a standard tin gives you about 45g of the stuff. If you’re new to training or nutrition, that’s pretty decent. A high quality whey/casein shake would give you about 55g, so for a natural source, tuna is the one.

Eating a diet high in protein will keep you fuller and more satisfied for longer. On top of that, if you’re looking to build muscle (including ‘toning’, girls, it’s the same thing), protein is the macro nutrient that will help you do that. Lifting breaks down muscle fiber and protein helps rebuild muscle. So, you work in the gym to break down the muscle, you work in the kitchen to build it back bigger. As a high protein diet helps aid recovery, you won’t be as sore the day after a hard session. What’s not to love?!

Well unfortunately, tuna gets boring really quickly. These tuna burgers make it a little more interesting and are simple to make. It’s an adapted recipe from my absolute favourite gym resource LDN Muscle and I’ve just added a bunch of herbs and spices to liven them up a bit.

Serves 2

Ingredients:

+ 2 tins tuna

+ 2 eggs

+ small bunch coriander, roughly chopped

+ 1/2 red onion, roughly chopped

+ 1 red chilli, finely chopped

+ 1/4 tsp cayenne pepper

+ salt to season

Method:

Drain the tuna & put it in a large bowl. Heat a large frying pan on a high heat, with 1-2tbsp oil in. Beat the eggs and add to the tuna bowl, combining. Add everything else and mix well.

Shape the tuna mix into balls (meat ball size) then flatten. Fry in the pan until crispy (about 2 mins per side) serve with salad and wait for the gains!