Tag Archives: diet

Perfect Protein Bar

A few Saturdays ago I got together with my mum and sister, and we put our heads together to come up with something that so many of us often struggle to find. The perfect afternoon snack.

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This was our checklist:

  • healthy
  • satisfy chocolate craving
  • protein loaded
  • low sugar
  • high fibre
  • nutritious
  • delicious

I’m happy to say we ticked all of these and created the perfect protein bar from the very heart of my mum’s kitchen. We could hardly wait for the bar to cool so we could taste test it. When we did, we all nodded in agreement that this was the best we’ve tasted. Heck, even the boys that were watching rugby upstairs gave it the tick of approval. If I can get my husband to say “that doesn’t taste healthy at all” – it is probably the best complement he can give to my healthy creations!

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Ingredients:
Makes 12 slices

½ cup almond meal
⅓ cup protein powder (Sunwarrior Brown Rice Protein)
2 ripe bananas
¼ cup shredded coconut
¼ cup chia seeds
¼ cup hemp seeds (or pepitas/sunflower)
3 tablespoons cacao powder 3 tablespoons almond butter (or nut butter of choice)
1 teaspoon vanilla paste
15 drops liquid stevia
2 tablespoons raw honey

Method:

Preheat oven to 175 degrees Celsius. Combine all ingredients in a high power blender. Blend until well combined. Line a bread pan-sized baking tin with baking paper and press mixture firmly into the tin. Bake for 15 – 20 minutes. Remove from oven and let cool completely before slicing. Makes 12 slices.

Nutrition Info per slice:

470 kJ or 112 kcal
6 grams protein
9 grams carbohydrate
4 grams fibre

It is delicious with a dollop of yoghurt and some warmed berries!

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Healthy Strawberry Macaroons

I want to clear up the confusion between macaroons and macarons. Macarons is a sweet meringue-based confection made with eggs, icing sugar, granulated sugar, almond meals, and food colouring/flavour. It is usually filled with a ganache or buttercream. The macaroon is a type of light, baked confection, that can look like a small cake or meringue-like cookie. Here is an illustration provided by blogilates

It is this innocent-looking delightful treat on the high tea tiers that makes us second guess the healthy eating vow we murmur to ourselves as the tea is being poured into our fine china cup.

Not Your Typical Dietitian has developed the “Not Your Typical Macaroon” and gave it a healthy twist, without refined sugar and butter. I am not saying that this treat is that healthy that you can now gorge yourself on them, but they’re definitely a better option than the macarons you’ll find staring back at you through the glass casing at the patisserie. And they have real fresh strawberries in them!

Ingredients:
Makes ~20 macaroons

1 ½ cups almond flour
2 ½ cups organic shredded coconut
3 tablespoons raw honey
3 tablespoons cold pressed coconut oil
2 teaspoons natural vanilla extract
1 punnet fresh strawberries (250g) (finely chopped)
Pinch sea salt

Method:
Combine dry ingredients. Warm coconut oil and honey in a bowl suspended in hot water until runny, then add vanilla. Combine with dry ingredients. Once well combined, carefully mix through the strawberries. Use your hands to form into macaroon shapes and place on baking paper. Chill in fridge for around 1 hour or until firm. Keep refrigerated in an airtight container. Will keep for 1 week.

IMPORTANT: You probably noticed that these babies don’t require any baking. However, if you would like to bake these for a crunchy outer casing and soft chewy centre, then you can bake them at a very low temperature (140 or 150 degrees Celsius) for around 40 to 50 minutes. The key is not letting them brown too much – so keep an eye on them!

 

What I Ate Wednesday {2nd edition}

Back by popular demand…I’m bringing you another edition of What I Ate Wednesday!! It seems you lot are VERY interested and nosy about what a Dietititan eats. Well, here you go, you can have another sticky beak at my food from yesterday :)

Breakfast:

This was a protein eggwhite crepe inspired by Jessica Sepel. It consists of the following: half small mashed banana, 1 tbsp. psyllium husk, tbsp. ground linseeds, 1/4 cup yoghurt, 1/4 cup frozen berries, half a scoop sunwarrior protein powder. I mixed this together, cooked for 3 to 4 minutes in coconut oil and flipped either side into crepe style! I then topped with a dollop of yoghurt, warmed berries, and a drizzle of maple syrup. So delicious!

Next, I went for a walk with this one…her name is Macy.

Along the way, I stopped for one of these…

My lunch was constructed from bits and bops I found in my fridge, and it turned into a colourful and tasty lunch plate! It featured the following:

– 1 slice of cinnamon and honey roasted pumpkin with goats cheese
– Raw zucchini pasta with homemade kale pesto and chopped capsicum
– 1 cup of fresh baby beetroot leaves dressed with lemon juice
– 1 slice of the life changing bread spread with kale pesto
– A few cherry tomatoes

For a snack, I had a big mug of rooibos tea and 2 fresh medjool dates filled with almond butter. This is probably my favourite snack at the moment.

Dinner was almost around the corner, but my husband was still at work and I was getting hungry. This is when I take the opportunity to eat a piece of fruit. It prevents me from getting ravenously hungry at dinner time so that I don’t overeat and gobble up the food in 5 minutes. So I had a fresh persimmon (not pictured). This was dinner…

– Roasted pumpkin with kale pesto
– Broccoli and sugar snap peas sautéed with kimchi
– Carrot and beetroot “rice” with a hearty side of avocado

To finish the day off, my husband made me a cup of rooibos tea with a side of apple slices dipped in peanut butter. He also cleaned up the kitchen and did the dishes. Pretty awesome guy – I think he deserves to be in the running for the “husband of the year” award.