12 April 2017

THREE (EASY) HEALTHY TREATS

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I am officially on a bit of a 'summer shred' programme again (I can't believe it is a year ago since I signed up with Olly Fosters 'ART' programme, that is totally insane to me!). I have managed to maintain the fat I lost with Olly, apart from a teeny bit, which I am cool with as that is normal and now I am on a second push, but alone this time (eek!). I am still working from a newly adjusted version of the programme I did before but have just recalculated some of the macros to fit my current weight.

When doing any healthy eating plan, it is so important to make snacks that feel like treats but actually do some good in your body but, most importantly, they help you feel like you are cheating, without actually cheating. To be honest, these foods become a general part of my everyday diet regardless of whether or not I am on a 'shred', because they are delicious!

 photo fromlucywithloveChocolateChia_zpstt4pgmca.pngC H O C O L A T E  C H I A  S E E D  P U D D I N G

If you have never made anything with chia seeds before, then try and over-look how they appear when they expand in liquid! They have so many health benefits, hence the title 'super-food'. They have a decent amount of zinc, vit B1, B2 and B3 and potassium, have a good fiber content, are full of antioxidants, have a high level of omega-3 fatty acids and many other things that your body will thank you for! So get making this yummy pudding right now!

This is super-basic to make, all you need are the following ingredients:
:: 1/4 cup of chia seeds
:: 3 tablespoons of cacao powder
:: 1 1/4 cups of almond milk
:: 1 tablespoon of honey
:: dark chocolate (if you would like it to make it all pretty on the top!)

This makes two servings of pudding and the macros, per serving, are as follows (but do not include the chocolate on top!):

Cals: 188
Fat: 8.4g
Carbs: 18g
Protein: 8g

To make it all you need to do is put all the ingredients into a jar or tub and shake it up and pop it in the fridge for a minimum of six hours. I usually leave mine overnight and occasionally give it a shake to keep the ingredients on their toes! Separate into servings and you are good to go. Of course, you can add any toppings you wish to yours.

You can make chia seed puddings with all manner of ingredients and, without a doubt, the most simple version is the vanilla pudding. Strip out the cacao and replace with a few drops of nice vanilla essence and there you have it! So yummy.

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H I G H  P R O T E I N  S T R A W B E R R Y  S M O O T H I E

I had to work out a way to make one of these fit my macros after having something super tasty in a cafe recently. I have added protein powder to mine but I am sure it will taste great without it, you may wish to add more yoghurt to keep the consistency thick as protein powder will add a certain thickness to the shake.

Here are the ingredients I use when I make mine (I am seriously addicted to it!):
:: 200ml of unsweetened almond milk (you could use whatever you like here)
:: 50g frozen strawberries (you could use fresh but it is more economical to buy frozen and also, it makes the smoothie even more like a milkshake made with ice cream!
:: 50g Greek yoghurt (I have been using 'Rachel's Greek Yoghurt with Honey' but if you use standard Greek yoghurt you will need to add some honey for sweetness).
:: 20g strawberry micellar casien protein (I get mine from My Protein as it is delicious!)

Simply throw all of the ingredients into a blender/nutra-bullet and bobs your uncle!

The macros for one shake, based on the ingredients I use are as follows:

Cals: 179
Fat: 6.2g
Carbs: 12.9g
Protein: 20g

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L O W  C A R B  P R O T E I N  B R O W N I E S

This is not quite as simple as the recipes above I must admit, but it still just involves throwing everything in a bowl and mixing, so I figured it counts! Also, because these are not super-duper sweet, feel free to add a little more sweetener to the recipe to suit your tastes. If you aren't looking for something low-carb, then you could just throw in some white chocolate chunks/chocolate chips/marshmallows...need I list all the possibilities?

The ingredients for these babies are as follows:
:: 85g whey protein. (I used my Vanilla Whey Isolate from My Protein)
:: 50g raw cacao powder
:: 4 pieces of high quality dark chocolate (we add this when the mixture is a batter consistency)
:: 240g liquid egg whites (I buy mine from the supermarket in their own bottle)
:: 30 drops of liquid stevia (this is where you may want to add more or you could add 60-80g powder sweetner)
:: 1 teaspoon of vanilla essence
:: 1 tablespoon of baking powder
:: 60g unsalted butter
:: 120g zero sugar syrup (I had the My Protein butterscotch one to hand, but choose your flavour)
:: 228g light cream cheese

This makes 20 small brownies or 10 large (I made 10 large... of course!).

Preheat your oven to 175-180 degrees.
To make the batter, throw all the ingredients into a large bowl and mix with an electric hand mixer (for best results) until you have a smooth consistency. Once you have that sorted, break the chocolate into small chunks, pop in the mixture and stir with a spoon to distribute. Lightly spray your baking tray with 1 cal oil and pour in your mixture evenly. Oven for 20 mins.

The macros are based on the exact ingredients I had to hand and on a quantity of 10 but, seriously guys, what amazing macros they are.

Cals: 165
Fat: 9.9g
Carbs: 4.4g
Protein: 13.4g

Let me know what your favourite healthy treats are, I am currently looking to expand my recipe selection so would love to hear what you like to make!
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3 comments

  1. Lucy,sorry to bother you ..again but could you clarify the amount of almond milk used in the Chia seed pudding x thanks x

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    1. Oops! Sorry honey, corrected it now... the missing word was (drum-roll) CUPS! one and a quarter cups! To be honest you don't have to be super precise with the almond milk but the chia seeds expand so it depends how you like the texture to be (its a little like making porridge, everyone's different!) xx

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