Recipes

Homemade Cacoa Protein Balls | Recipes

Chocolate Lover

Anyone who knows me knows I am a sucker for Chocolate!

When having a healthy lifestyle it is all about making the right choices but also allowing yourself the things in life that you love but might not be so good for you… That flat white moment!!

Homemade Cacao Protein Balls

You can get your little chocolate fix the healthy and clean way by making Homemade Cacoa Protein Balls!

These balls are made using cacao instead of chocolate which is full of anti-oxidants which protect cells from free radicals! Cacao helps the body protect itself. Do not get Cacao mixed up with Cocoa though… Cocoa has been roasted and therefore loses these wonderful anti-oxidants… so make sure you check the label!

These protein balls will give your body a much-needed energy boost and keep you fuller for longer. They also contain Maca – a superfood that boosts vitality as well as libido – loaded with nuts and sweetened with antioxidant-rich honey, these balls are the perfect snack to get you up and going and keep you full.

Recipe

Difficulty: Medium

Lasts: One Week

Travels: In Tupperware

Storage: Fridge (longer in freezer)

Ingredients:

50g raw cacao
100g oats
Tablespoon of Vega Essentials Protein
150g almonds
Pinch of salt
1 tbsp maca powder
3 tbsp raw honey
100g almond butter
2 tbsp coconut oil
100g of 85% chocolate

Makes 12-15 balls

Method

#1 In the food processor, blend the oats, protein and almonds for 1–2 minutes, then add the cacao, maca and salt.

#2 Blend for 1 minute, then add the honey, almond butter and coconut oil.

#3 Blend, then roll the mixture into balls and put them in the fridge to set for a few hours.

#4 Melt chocolate in a bowl on the hob, grab a skewer and stick in the middle of the ball. Rotate the ball in chocolate to cover evenly

#5 Allow to cool and store in fridge till required

Tada – a stress-free snack loaded with protein, full of anti-oxidants and perfect if you need that little moment.

These balls are also great if you need a quick snack before a workout. Great for carrying in your bag to munch on your way to the gym after work!

For More Stress-Free Nourishing Recipes Click Here: Nourish

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5 Ways to Cure Sore Muscles after the Gym

Do your muscles ache the day after the gym?

Struggle with the stairs?

Does it put you off going the next day?

5 Ways to Cure Sore Muscles after the Gym

Here are 5 tricks I use to make sure I keep on track of my workouts and to keep those sore muscles at bay.

Rehydrate

This one is a bit of a no-brainer. You must replace the water lost in workouts so your body continues to function. When you put your body under stress it needs to be consistently hydrated.
Make sure you are getting at least 2 litres of water a day. You can make this more funky by having herbal teas (my favourite are Pukka – any flavour) or by putting lemon and mint in your water to add flavour!

5 Ways to Cure Sore Muscles after the Gym

Foam Rolling

Foam Rolling lets you roll out those tight muscles. This is crucial when training with weights when your muscles are getting stronger. Foam Rolling allows you to take the pressure deeper – really working into those tighter areas. This allows you to work the tightness and get you back in the weights section quicker.
If you don’t have time to foam roll in the gym (plus you can look and sound very strange when you find the tighter spots)

I recommend buying a roller for home and spending 20 minutes when catching up on your favourite show.

Massage

There will be times, especially when starting a new routine, when you may need to bring in a professional.

Massage not only makes you feel better and relax but it also helps with muscle recovery. Knots and tightness can really impact your workout – so getting a professional to relieve the pressure can really help.

Having a massage can really help you identify injuries or potential problems which could be exacerbated by certain exercises.

I recently have been having trouble with my legs and neck. My neck and legs were stiff, sore and it was affecting my sleep.

I was recommended to get a massage ASAP!

I booked a sports massage to my house (amazing – I know!) using Urban Massage App!

The masseuse worked through all the layers easing the tension. I had no idea how tight some of the larger muscle groups were. Her hands were magic and by the end of the massage, my muscles had melted.

If you don’t have the time to go to a spa or are nervous about booking a massage – try using Urban Massage App
I have the app on my phone and have now started booking massages every couple of months to help re-align from training

For a little treat click here and get 10% off your First Massage!

Warm Bath

Grab those Epsom Salts and Lavender Oil and fill up the bath with warm/hot water and soak those muscles. If you have time the optimum time to relax those muscles and detoxify is 30-40mins.

If you find it hard to sit still for that long and wind down… take in a good book or listen to a podcast while you unwind.

5 Ways to Cure Sore Muscles after the Gym

Sleep

The vital ingredient to any recovery!

No excuses: if you are not getting 8 hours you are not allowing your body to recover.

Sleep and hydration allow your body to work at its best.

Switch off your phone, turn off the tv, get into bed an hour early and read…meditate…relax and wind down and give yourself enough time to get in those 8 hours.

5 Ways to Cure Sore Muscles after the Gym

For More Stress-Free Workout Tips Click Here: Stress-Free Workout

Recipes

My Recommended Supplements | Stress-Free Health

There are often mixed responses when it comes to supplements but I truly think the right ones can support you against the natural stresses of our world.

Often, we are all so busy running around from meeting to meeting, client to client, work to the gym that we often miss out on vital nutrients and minerals. This is where I believe supplementation can support our modern lifestyles.

Here are my Recommended Supplements to give you that Vital Boost and Keep you Balanced!

VITL

VITL are a home delivery supplement service bringing to you all your vital vitamins and minerals in handy day packets which means no fussing with tonnes of pots of pills everywhere!

They have an app where you update your details, complete an assessment of your lifestyle and needs and then they recommend the correct vitamins and minerals for you.

Here’s How It Works…

1) In-App Consultation

Find out your wellbeing scores across five key pillars of health:

Digestion

Energy

Mood

Immune system

Detoxification status

This will pinpoint which area of your well-being to focus on to improve your health.

2) Bespoke Content & Reminders for You

Receive a free, fully personalised well-being plan with the latest advice and health tips relevant just to your scores.

3) Personalised Vitamin Packs

A nutrition pack will be formulated according to your unique nutritional needs. You can order your pack directly from within the app and you’ll be reminded to retake your consultation so your pack adapts as you progress.

4) Integrates with Your Apps

Connect the Apple Health App and your 23andMe profile to seamlessly integrate your sleep patterns, activity levels, and genetic markers to help our experts perfect their recommendations

All this for £10 for your first month with code: CYNCITY

You’ll get your first month supply of personalised vitamins on the monthly plan for just £10

VITL packaging is very easy to use and you can throw the daily packets in your handbag – I couldn’t be without mine!

Pukka

Pukka Herbs are an incredible brand who’s products, teas and supplements are organically created here in the UK. From Sleep to Stress they have a solution to support your daily needs. Due to Pukka’s phenomenal popularity, many people do not realise how committed they are to ayurvedic medicine and organically and naturally produced herbs. This is a company that cares.

Turmeric Lifekind

Is one of my favourite go-to’s to support my daily needs. It naturally supports my system with its anti-inflammatory properties. It comes in a handy little capsule that I pop in my bag to take just before breakfast and morning cup of Detox Tea.

The BBC did a report that found that increasing your intake of turmeric (curcumin) has shown to affect the cells responsible for depression, eczema, asthma and cancer.

“It was really exciting, to be honest. We found one particular gene which showed the biggest difference. And what’s interesting is that we know this particular gene is involved in three specific diseases: depression, asthma and eczema, and cancer. This is a really striking finding.”

There was evidence turmeric is lipophilic which means for it to be absorbed it is best taken with fat…roll on those coconut turmeric eggs!

Sönd Skincare

Have you heard about Sönd? Sönd is a new skincare system for sensitive skin, which harnesses the incredible natural power of silica. Their Energise + Activate supplements are incredible for dull skin and are formulated to replenish your skin with collagen forming silica, and to improve the overall health, function and appearance.

Their packaging is simple and chic and they pride themselves on looking after your body from the inside out as well as topically.

The tablets contain minerals which are also really good for promoting healthy sleep – which is also an added bonus for our skin.

I will keep you updated with my results but anything that will brighten my skin and help me sleep better is always a bonus.

(I showed the ingredients list to a biochemist who was impressed and said she would take these)

Conclusion

There are lots of brands out there pushing vitamins to us that are low quality or full of fillers. Do your research prior to taking supplements and make sure the brand you use know their ingredients.

I hope you find my recommendations useful and informative. I am open and honest with my suggestions and would only recommend products I have tested and used myself. I have run all ingredients past a qualified biochemist to investigate.

Recipes

HIIT at Home

Freezing

Baby it is cold outside!

This makes my “walk to work” ethos take a bit of a side hit as health comes first.

To combat the loss of my morning walk I have put together a HIIT workout that you can do in your living room that requires only a phone (and a playlist see below)

It takes 20 minutes… And the endorphins have made me buzz all day!

The Workout

You will need an interval timer on your phone.

I use Interval Timer

but there are a ton of other apps which you can download which suit you the best.

Routine

I do 3 minutes warm-up
15 rounds 30 seconds on/ 30 seconds off
2-minute cooldown

#1 Star jumps

#2 Lunges (15 seconds each leg)

#3 Burpees

#4 Knees Up

#Squat Jumps

Using the timer it will give you a bell between each set of 30 seconds. If you repeat this around 3 times it will give you a full body workout in no time.

THIS WILL STRIP FAT FROM YOUR BODY

Take the stress out of working out! For more Stress-Free tips click here: Balance

Recipes

Anti-Inflammatory Vegetable Coconut Curry

Anti-Inflammatory

You may have heard the word Anti-Inflammatory thrown about. It usually comes in the same sentence of alkaline and alkalise but not really know what it means?

Do not worry you are not alone. However, if it is one new word you can put into your mind this month I would highly recommend

When we talk about inflammation and the body we are talking about: joint pain, chronic fatigue, acne, digestive issues or any amount of pain in the body.

Inflammation is one of the largest root causes of disease today. Diabetes, heart disease and other major health problems all stem back to inflammation in some way or another. When the body is out of balance, the pH levels of the blood are affected. This not only disturbs the body’s natural processes but also makes you feel pretty horrible in the meantime.

Many people are even suffering inflammation and possibly don’t even realize it.

What can you do to minimise Inflammation?

Well, first things first an alkaline diet helps with inflammation.

Filling your body with:

Ginger
Garlic
Turmeric
Broccoli
Avocado
Salmon
Walnuts
Almonds
and of course lots and lots of greens!

The main culprits that cause inflammation are the usual CRAP

C – Caffeine
R – Refined Sugar
A – Alcohol
P – Processed Food

So if you cut down on these and boost on the others your body will start to feel refreshed and vibrant.

Anti-Inflammatory Coconut Curry

Here is a little recipe I make when I am feeling a little inflamed to put my body back in check.

I cook this up, package it up and take it to the office with me to keep my body de-stressed even if it’s stressful at work!

Ingredients:

2 tablespoons coconut oil
1 onion, diced
2 garlic cloves, crushed
2cm root ginger, peeled and grated
3 tablespoons curry powder
4 teaspoon turmeric
1 fresh chilli, seeded and sliced
500g butternut squash, diced
400g tin chopped tomatoes
5 tablespoons coconut milk
1/2 teaspoon salt
1/2 teaspoon black pepper

Method
Prep: 15min Cook: 30 mins Store: in fridge or freeze

Heat the oil in a large pan and fry onion, garlic, ginger, curry powder, turmeric and chilli for about 2 minutes.

Add in squash and allow to brown slightly.

Stir in tomatoes and coconut milk.

Simmer gently for 20 minutes until thickened. Season to taste with salt and pepper.

For extra leafy goodness – add some spinach at the end when cooling.

The Turmeric which I use for this recipe is Wunder Workshop Organic Golden Turmeric Powder.

A Notting Hill based food brand focussing on health promotion & disease prevention.

Set up by Tom & Zoe, WUNDERWORKSHOP is inspired by Ayurveda – the Science of Life, whose principles are based upon a preventive approach to health. WUNDERWORKSHOP uses functional ingredients to maximize life‘s potential, enabling you to live better, work harder and to be stronger (for longer!).

What are you waiting for! Tackle Inflammation head on!

For more stress-free recipes click here: Nourish

Recipes

Breakfast: Healthy on the Go

Travelling for work can sometimes be tricky while trying to follow your lifestyle rules. I don’t know about you but a lot of breakfast places I go to is the usual death by carbs or rush by sugar.

Many of us do our best to lead a healthy lifestyle but succumb to the poor choices available in most commuter stations.

I have been doing a bit of research and about the most important meal of the day and have tracked down my favourite healthy breakfasts on the go from some well-known chains.

I have given a Lean Option and a Good carbs alternative.

ITSU:

Yes, you read this right – our favourite sushi chain! Well ITSU has now brought out a breakfast range that is full of delicious and healthy breakfasts.

You can choose from Supreme Superseded: a delicious and hearty bowl of seedy jumbo oats sweetened with agave to the lean options of Fit Eggs: Poached eggs in miso soup with tofu and spinach. This one is low carb and great for those who are on a low carb on training day.

These can all be found in many train stations throughout the UK. Pair with a big bottle of water and an americano and that right there is the perfect start to the day.

PRET:

Pret is a great stop for brekkie – once you see past all the carb-loaded sandwiches, baguette and every other white based wheat loaded item on their shelves.
They have a 5 -Grain Porridge which is vegan and gluten-free. This means for those of you who dairy intolerant or wheat intolerant you can enjoy this with no risks.

Apart from that it gets a bit more difficult for a standard breakfast with Pret as most of their products come in a brioche or croissant but you can pull together a lean option by grabbing an Egg and Spinach pot and one of their fruit pots.

Pair this with a green juice and an Americano. Breakfast of champions.

VIRGIN TRAINS:

The fastest train! On here they do have some good gluten-free options – if you ask.

Travelling First Class: Ask for gluten-free alternatives when they take your order – if you do not ask you will not get

Travelling standard: There are gluten-free packs available in the shop on board.

There is also a hummus and crudite option and occasionally fruit. It is nothing special but if you are in a rush and do not have the time it is available. They also have soy milk too for dairy-free alternatives.

Vega Protein:

If I am getting up really early in the morning for a long trip I will quite often bring a protein shake with me. The delicious Vega Essentials Proteins from Vega can be mixed with water on the go and is so tasty and delicious snack that keeps you fuller for longer.

It’s tasty and completely Organic and Clean. This company really makes sure they go beyond to make sure that everything in their Proteins is Organic, Natural and Delicious.

Check them out online or Instagram for more info.

Travelling

for work shouldn’t have to make poor food choices and see the pounds creep on. Careful planning and a little extra time to research you can maintain all your goals without having to spend much money or be unsatisfied.

What are your favourite places to grab brekkie on the go! Share with me as I would like to check it out.

Want more stress-free lifestyle tips? Click here: Balance

Balance/ Recipes

Mocha Choca Protein Oats

This delicious combination of Chirpy Choca Mocha Protein, oats, dark chocolate and blueberries is the perfect post-workout treat when you are feeling a little indulgent.

When you have a tough session in the gym you need to reward your muscles.

Protein is important to support muscle growth. This means turning your bottoms into beautiful pert round muscle and keeping your abs strong.

Carbohydrates post workout take energy to your recovering muscles and boosts your glycogen levels to give you energy. Chocolate – well chocolate is wonderful in its own right – but it also boosts serotonin levels. Blueberries, as we all know, are a Superfood so the perfect addition to this wonderful treat.

Ingredients:

2 scoops of That Protein Chirpy Chirpy Choca Mocha Protein Powder

1 cup of Oats

Couple of cubes of Dark Chocolate

1.5 cups of Coconut/ Almond / Alternative Milk

0.5 cups of Water

A handful of Blueberries

Method:

Place protein, oats and milk in a pan and bring to a simmer

When the mixture is fully mixed together add the cubes of dark chocolate

When the mixture has simmered and starts to look like delicious porridge take off the heat and add to a bowl

Top with Blueberries

Delicious and nutritious this perfect little pot of goodness is a sure fire way to leave your stomach feeling happy and your body feeling nourished.

For More Stress-Free Nourishing Recipes Click Here: Nourish

Recipes

Peanut Butter Cups

Another little stress-free treat from me to you. This delicious recipe was inspired by the incredible Joe Wicks from The Body Coach.

Its the perfect weekend indulgence that is full of protein and great after a hard slog in the gym.

Really simple to make and incredibly tasty.

Ingredients:

Dates
Mixed Nuts
Protein Powder (I used That Protein)
Cacao Powder
Coconut Oil
Natural Peanut Butter
90% Dark Chocolate

Method:

Blitz all the ingredients except the peanut butter and chocolate in a food processor.

Heat your oven to 150c

Grab a cupcake tin and grease the bottoms

Spoon a nice dollop of all the mixture into each cup

Then add a nice layer of Peanut Butter

Place in oven for 10 minutes – then remove from oven

Melt the dark chocolate and drizzle over the top

Voila – delicious and nutritious

These Little Cups are Perfect to Take to Work!

If you store in an air-tight container in a cool dry place these should last a few days. Take them to work in Tupperware and enjoy a little treat when you need.

For More Stress-Free Nourishing Recipes Click Here: Nourish

Recipes

Pumpkin and Chia Seed Protein Porridge

Let me introduce That Protein

Natural and organic, cold pressed and pure. Never processed by heat over 40 degrees.

Dairy free, no added sugars, non-GMO, no sweeteners, free from anything artificial – this is the range you have been waiting for! Developed by nutritionists with a true passion for plants and how to get the best from them to help you look and feel your amazing best!

Its perfect to combine into your daily life to hit those protein goals to build lean muscle, have luscious hair and keep yourself fuller for longer!

I literally could not have been more excited when my pouch came through the letterbox. Pumpkin seed and chia protein powder tick…

To have vegan, organic and supernatural protein powder is always the best option.

My brain started racing and the internal recipe maker switched on… what can I create to make this powder pop!

The below recipe is gluten free, dairy free and vegetarian…(sounds like dust!)… seriously it is beyond tasty!

Pumpkin and Chia Seed Protein Porridge

Ingredients:

That Protein I heart Pumpkin Seed Protein Powder: 1 scoop

Sprouted Oats: 1 Cup

Coconut Milk: 3/4 Cup

Water: 1/4 Cup

Toppings of your choice

Method:

Put all the contents (except the toppings) in a pan and put on low heat

Gently stir until consistency is how you like your porridge

Serve and add your toppings… I went for blueberries and honey – simple and delicious.

If you don’t have time to eat this before work – package up in some Tupperware and take with you to work.

Splash a bit of water on the top and microwave at work

For More Stress-Free Recipes Click Here: Nourish

Balance

Mid-Morning Snacks for the Office

It’s 11 o’clock and your stomach starts to grumble…what do you do?

Here is a list of healthy snacks which are my go-to to keeping hunger at bay and stress levels on point.

1. Water

Sometimes our minds do not know if our bodies are hungry or thirsty… before reaching for a snack – have a pint of water to quench your thirst. Easy Snacks for the Office!

2. Fruit

The super snack – fruit – tasty, easy to transport and satiate the smallest of grumbles. Easy Snacks for the Office!

3. Nuts

Don’t reach for crisps! Nuts are packed with good fats and protein, nuts are a sustainable alternative to crisps and other junk.

Always choose raw varieties and keep an eye on quantity because of their high-fat content. Easy Snacks for the Office!

4. Muesli, Natural Yoghurt and Berries

This combo is a great alternative to cereal bars which are often packed with sugar.

Berries provide a shot of antioxidants and are powerhouses of vitamins. I use Spoon Cereals to make my life more stress-free but you can also make your own muesli from oats, nuts, dried fruit and seeds which you can bake in large quantities so you always have to hand. Easy Snacks for the Office!

5. A Cup of Soup

When water is blended with food it stays in the stomach longer and keeps you feeling full.

To make your own soften a mix of veg in a little oil, add water, simmer until tender and blend.

I recommend asparagus soup! Easy Snacks for the Office!

Take the stress out of snacking with these little tips.

For more healthy snacks click here: Nourish

Recipes

Ras El Hanout Chicken Wraps

This World is full of amazing Recipes waiting to be discovered

The cultures, the knowledge, the old wives tales… there is a wealth of discovery awaiting us! I love cooking dishes from all over this beautiful planet. Drawing inspiration from flavours, colours and ingredients not found in my own lands. Over the years I have accumulated quite a few Clean Eating and Worldly Cookery Books.

One of my favourites at the moment has to be Persiana by Sabrina Ghayour.

A British-Iranian, her book invites you to discover the flavours of the middle east and incorporate those in your daily cooking. From Salads to Mezze, Stews to Grills and rounding up with delicious desserts; Sabrina captures the flavours that will entice the palette without piling on the calories. Add this beautiful book to your collection – you will not regret it.

Ras El Hanout Chicken Wraps

Ease: Medium

Storage: 1 day

Transport: Tupperware for lunch

Ingredients: (for two people)

3 large chicken breasts, chunkier side cut & spread out to even out size for cooking
2 heaped tablespoons of Ras el Hanout spice (Can be found in most spice isles but I made my own using…

2½ tbsp cumin seeds
2 tbsp coriander seeds
1 tbsp ground cinnamon or 1 cinnamon stick
2 tsp ground ginger
2 tsp black peppercorns
1 tsp ground turmeric
½ tsp cardamom pod (seeds from about 10 pods)

Olive oil
Pomegranate molasses
Rocket/lettuce leaves to garnish
4-6 flour tortilla wraps – (I use gluten free wraps from Wholefoods)
Maldon sea salt
Pomegranate seeds

Ingredients for yoghurt sauce:
400g Total full-fat Greek yoghurt
1 small bunch of fresh mint
2 tablespoons of sumac
Maldon sea salt

Method:

1. In a small bowl, mix the Ras el Hanout (or homemade) spice mix with approximately 4-5 tablespoons of olive oil to create a quick paste and smear the paste over the chicken breasts, ensuring they are well coated.

Season each piece with just a pinch of Maldon sea salt and if you have time, allow to marinate for as long as needed (overnight being the maximum).

2. Finely chop the fresh mint and add it into a bowl along with the yoghurt, sumac and a generous pinch of Maldon sea salt and some black pepper and mix well until the sumac and mint are evenly incorporated.

3. Preheat a large frying pan over a medium flame and then drizzle a good amount of olive oil and add the chicken breasts in and fry them for about 8-10 minutes or so on one side and 6-8 minutes on the other side. You can check cooking progress of the flesh by prodding the fattest part of the chicken strips with your finger. If it feels very springy then it needs to cook a bit longer, but if it feels firm, then your chicken is cooked and ready to serve.

4. Place your cooked chicken on a chopping board and allow to rest for a few minutes so the juices can flow back through the meat, ensuring it remains moist and tender. Then slice the chicken up into strips and put a few generous strips into a tortilla wrap, dollop some of the yoghurt onto the chicken and then drizzle with some pomegranate molasses and add in some rocket or lettuce leaves of your choice and serve.

It is such a tasty, clean and filling lunch, snack or dinner. Mix up some lemon quinoa or a salad and you have the perfect meal.

For More Stress-Free Nourishing Recipes Click Here: Nourish

Recipes

Easy Cream of Asparagus Soup

Asparagus Soup

Asparagus is a treasure trove of vitamin k, which your body needs to bolster bone strength and regulate blood clotting. The carotenoids found in asparagus make for its pretty green hue and double as anti-inflammatory compounds. Asparagus can also claim high levels of glutathione, a powerful antioxidant that guards against cell damage from intense exercise and everyday living.

To make this delicious and nutritious soup you will need:

Half an onion
Bunch of Asparagus
Pint of Vegetable Stock

This Asparagus Soup recipe is healthful and low calorie but filling all at the same time.

First, chop the onion and sizzle till soft.
Grill the asparagus to with a little salt a pepper to bring out that beautiful flavour.
When soft and slightly charred chop and add to onion
Add Stock, bring to boil, then simmer until all is tender
Whizz

There is no cream added as the asparagus soup does this all by itself

PER SERVING

• Calories: 74

• Protein: 6g

• Carbs: 7g

• Fat: 3g

• Fiber: 3g

For More Stress-Free Healthful Recipes Click Here: Nourish

Balance/ Recipes

Pip The Queen of the Nut Butters | Selfridges

Pip and Nut

Peanut Butter

For many years Peanut Butter has been one of those condiments that came out at breakfast. Usually a weird camel colour and an ingredient list that went on for miles. Used predominantly on toast – it was just another kitchen cupboard lurker in between the marmalade and jam.

Then came the PB and Jelly phase – many of which us Brits found confusing until we realised that Jelly was Jam – something that the more adventurous people would go to this side of the Atlantic!

Roll on to 2017, Nut butter is now becoming a superfood! Smear it on celery, dip in your apples or enjoy a dollop on a spoon – the ideas have been growing each year for more innovative ways to use these nuts.

Nut butter used to have a bad rep – loaded with chemicals and palm oil – until Pip Murray entered the scene!

The Nut Butter Cook Book

Pip Murray and Pip and Nut came on to the scene in 2015. Fuelled with her ideas from her marathon running days, Pip created a unique, fun and original set of nut butter’s, which have been growing in popularity.

Intertwining ingredients and introducing new flavours, you will find an array of choice from Limited Edition Crunchy Maple Peanut Butter (personal fav!) to delicious Coconut Almond Butter.

Not only has she brought flair and originality, Pip has now opened the world to a variety of new dishes to use these butter rather than just being relegated to a slice of toast! In her new cookbook, Pip shares a number of recipes including:

Coco-Nutty Banana Pancakes and Cashew
Blackberry and Pear Porridge
Peanut Soba Noodle Salad
Vegan Almond Fudge
Baked Peanut Butter and Raspberry Cheesecake

As nuts can be used across a variety of cuisines, the range provides you with a pot of flavour that can be mixed into a variety of dishes from sweet to savoury.

Vegan-friendly, environmentally friendly and sustainable – making this the ultimate cookbook for people looking to give a healthy, protein-fuelled boost to their diet.

Selfridges Pop-Up Nut Bar

Want to try some of the delicious recipes straight out of the book? Head over to Selfridges Food Hall to try!

With flavours ranging from Almond, avocado and spiced seeds to Peanut, chilli, lime and coriander you will be left wanting more! (see picture)

Available until February 12th, I would head down before the Nut bar hits the road! In the mean

In the mean time you can grab Pip’s book from a number of places including here for any of you who cannot make it.

Buy the Cookbook

Recipes

Protein Pancakes!

PROTEIN PANCAKES

Shrove Tuesday has landed and we are getting ready for a day of pancake indulgence…

But instead of filling your plate with grains, gluten and sugar – why not try two ingredient Protein Pancakes…

You will need: (per Pancake)

1 egg
1 banana
Scoop of Protein (I use neat protein)
Toppings of your choice (blueberries, cacao, raspberries, honey…nuts!)

Method:

Beat the bananas into a pulp and as this as possible using a fork.

Try and get out as many lumps as possible to ensure a better texture. Whisk the egg and add to the banana.

Heat a frying pan with some coconut oil.

If you’re feeling fancy add some blueberries into the mix when you put it in the frying pan.

Eh voila – 65 calorie pancakes at the ready!

Smiles all round for Shrove Tuesday!

Next stop LENT!

Whats are you doing for lent?

Recipes

Neat Protein: Tasty, Vegan, Delicious and Nutritious

January 2016 has landed and the recurring conversation I am hearing around the office is which Health Plan people are joining. From Joe Wicks The Body Coach, Clean and Lean, That Sugar Diet to a whole host of plans that are swimming about there – people are really pulling their socks up to knock off that winter bulge.

However, when reading through the plans I hear people shriek!

THEY WANT ME TO ADD PROTEIN SHAKES!

Many of the plans contain protein shakes!

“Hang on a second isn’t that the stuff that body builders drink to make you bulky!”

No ladies it is not. Protein shakes help support you in enabling your body to build lean muscle when doing exercise and following a high protein diet plan.

Lean muscle is what makes you less wobbly and helps you work toward a bikini body with less jiggle and more wiggle.

Genetically we are not built to be body builders..so do not fret adding a protein shake to your diet will not end up with you waking up like Arnie!

So back to the protein shakes. The market is saturated with protein shakes that are FULL OF CRAP! Excuse my language but some contain all sorts of chemicals, sugars, artificial god knows what and taste like a chemical s**t storm.

I usually like to stay close to the Vegan Proteins as I find they are easier on the stomach and not full of animal whey (milk basically) so if you are trying to cut out dairy are better for you.

Let me introduce: Neat Nutrition Whey Protein

This little taster packet was delivered in my gorgeous Fitty London Blake Box

I had been to the gym after dinner and had a little itch for something before hitting the bed to keep my muscles going so I thought “why not”.

I AM NOT KIDDING YOU WHEN I TELL YOU THIS TASTED LIKE A CROSS BETWEEN A MCFLURRY AND DAIRY QUEEN FOR 130KCAL!

My Protein Shake Recipe

I had the Vanilla flavour (always my favourite as you can mix it with anything and the flavour suits) and I opened the sachet and emptied into my blender .

I added 250ml of Alpro Coconut Milk (20kcal per 100ml)

Then a massive hand full of ice

Finally a tsp of Vanilla Essence

and BLITZED!

It made two portions which I shared with my Boyfriend and we were gobsmacked how good it tasted. So gobsmacked I think I whatsapp’d my friends the world over to share the news!

So if you are starting on a health plan this January and need to add some extra protein I would really recommend trying out this brand.

If you are worried about not liking it and spending £34 – why not try one of the FittyLDN boxes so you can receive a variety of other health goods and try out the protein?

Please comment below if you try this! I want to hear what you think and also share any recipes!

START THIS 2016 AS YOU MEAN TO GO ON: STRONG, LEAN AND FULL OF PROTEIN!

This post is in collaboration with fittyldn but all opinions and recipes are my own.

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Method
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