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Easy high protein treats 

Carrot & courgette muffin with fruit jam 


Gluten and Dairy free


Great way to get children to eat more vegetables 
 

Makes 5 muffins per muffin with 1 tsp jam and touch of butter: 
 

Kcals    173kcals             Carbs:      7.44g        Protein:    5.78g       Fats: 13.4g

 

Ingredients:

½ carrot grated 

½ courgette grated 

2 eggs (separated) 

½ cup ground almonds 

2 tbsp coconut flour 

¾ tsp baking powder 

1 ½ tsp ground flax seed 

1 ½ tsp hemp seeds (or ground chia) 

2 tbsp maple syrup 

2 tbsp coconut oil (melted) 

1/8 tsp sea salt/Himalayan pink salt 

1 ½ tsp vanilla extract

Method:

Preheat oven to 180c

Grease a muffin tin or line with muffin cases. 

In a bowl, whisk together maple syrup, egg yolks, melted coconut oil and vanilla extract.

Add dry ingredients to the wet mixture and combine thoroughly. 

Add grated courgette and carrot. (Note if too wet, add more coconut flour. If too dry add 1 tbsp warm water at a time). 

Using a handheld or electric mixer, whisk egg whites until stiff peaks form and gently fold egg whites into batter.

Scoop batter into muffin cups and bake for 35 mins or until a toothpick comes out clean.

Let cool before serving. Can be baked as a loaf instead of muffin

Home- made protein bars

Makes 10 bars

 

Macros per bar:  230Kcal   12g Carbs   19g Protein    11g Fat

 

Gluten free 

 

Can be made Lactose free milk and plant-based protein if you want

Ingredients:

75g Gluten free oats

180g Protein powder

70g Mixed nuts

100ml milk 

20g chia seeds

2 medjool dates pitted 

2 tablespoons coconut oil solid

1 tablespoon honey

Method:
Toast the nuts and seeds at 175c until brown

In a food processor or blender blitz the coconut oil, dates and honey

Mix all dry ingredients together in a bowl then add the blitzed dates, oil and honey. 

While mixing above, add your milk or dairy free milk 1 tablespoon at a time to form a dough.

Using your hands mould the dough into a large thick round dough. 

Spread the dough into a baking tin lined with baking paper and pack down tightly.

Refrigerate for 3 hours before cutting into slices.

Daveys Protein bars from Davey Nutrition​

Makes 10 bars

 

Macros per bar:  229 Kcals  Carbs:12g     Protein:19g   Fat:11g

 

Gluten free if you swap oats for gluten free oats, Quinoa is naturally gluten free

 

Use plant protein if vegan or dairy intolerant

Ingredients:

150g oats (gluten free if needed)

3 scoops chocolate whey protein or Optimum Nutrition plant protein

120g Dark Chocolate

100g mixed nuts

2 tablespoons maple syrup 

2 tablespoons almond butter (smooth peanut butter works too)

2 bananas blended smooth

50g quinoa

 

If using plant protein you may need an additional tbsp maple syrup to mix well.

Directions:

Add oats, quinoa, protein to a bowl and mix.

In a blender whizz the nuts, chocolate to a coarse mixture then add into the bowl with oats.

Add in the almond butter, mashed banana and maple syrup.  You can also add the almond butter when mashing the banana in a blender to mix well. 

 

Pour the mix into a baking tray lined with baking paper  and spread out, use a small cut off of baking paper to press down well.

Place in oven at 180c for 10-15 minutes until edges slightly go brown

Allow to cool before you cut the bars

Chocolate and Hazelnut cookies

Makes 10 Cookies

 

Macros per cookie:  406 Kcals   Carbs: 18g   Protein: 6.5g     Fat: 34.5g

 

Recipe is Gluten free
 

Hazelnut flour can be purchased in Lidl baking section or made at home by blitzing whole hazelnuts until fine.

Do not over blitz them they will turn to hazelnut butter then

Ingredients: 

85g unsalted butter at room temperature (soft but not melted)

100g brown sugar

1 large egg

1 teaspoon vanilla extract

310g finely ground hazelnuts shop bought or homemade

½ tsp gluten free baking soda

½ tsp sea salt

50g chopped hazelnuts

100g dark or milk chocolate

Directions:

Set oven to 170c

Line baking tray with baking paper

Using a beater cream the butter and sugar till smooth then add in the egg and vanilla essence. Mix well.

In a separate bowl, mix the hazelnut flour, baking soda and salt.

Then combine the wet and dry ingredients and mix in thoroughly. Then add in the chopped hazelnuts and mix in well.

Form 10 balls from the dough mix and press into discs on the baking tray.

Bake for 10 mins until golden, careful not to burn them underneath.

Leave to cool and in the meantime, break the chocolate into a bowl and place over a pot of boiling water until it melts.

Then drizzle over the biscuits and leave to harden. Keep in a sealed tin for up to a week.

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Sticky Almond Slices from the Little Green Spoon and adapted with lower sugar
 

Makes 10 Slices

 

Macros One Slice:  216 Kcal   7g Carbs  6g Protein   17g Fat

 

best way to make these nicely packed is to place the mix in a baking tray with lined baking paper and use a small piece of baking paper to press the mix down firmly

Ingredients: 

 

35g(¼ cup) coconut sugar or brown fine sugar  

2 tablespoons of almond butter 

30 ml (1/8 cup) of maple syrup or honey 

2 tablespoons coconut oil 

½ tsp sea salt 

120g (1 cup) of ground almonds  

75g (¾ cup) of blanched flaked almonds  

35g (¼ cup) black sesame seeds if you can or white or chia seeds - black works well

Directions

Pre heat oven to 180 degrees.

In a pan on low heat melt the coconut oil, almond butter, add sugar, syrup and vanilla essence. Whisk gently until smooth, add in salt and put aside.

In a bowl mix in the ground almonds, almond flakes and sesame seeds.

Combine both mixtures

Line a bread bin tray with baking parchment paper (important so it does not crumble.) 

Press the mixture into the lined tray and using the back of a spoon or some parchment paper press it down very well so it's packed in. 

Bake at 180 for 15-20 minutes 

Allow to cool completely before you cut it or else it will crumble

Ali’s Hemp bar recipe

Makes 18 bars

 

Macros One Slice:  24g Carbs  7g protein  18g Fat

 

best way to make these nicely packed is to place the mix in a baking tray with lined baking paper and use a small piece of baking paper to press the mix down firmly

Ingredients

250g Oats, rolled, gluten free 

150g Hemp seeds, shelled, milled 

84g (4 tablespoon) Honey

50g Pumpkin seeds 

100g Whole Blanched Hazelnuts 

50g Blueberries dried

100g  Apricots dried

250g Caster sugar

2 tbsp ground Cinnamon 

50g Walnuts

250g Butter

Directions:

In a pan on low heat- melt the butter, sugar and honey 

In a bowl- mix all the other ingredients- chop your apricots in small pieces. 

Mix the dry ingredients into the wet ingredients.

Then in a large baking tray spread the mix on baking paper (so it does not stick and crumble). Use another bit of baking paper to press it down firmly in all areas and evenly.  

Mix dried fruit in well so it does not burn. 

Bake at 150 degrees celcius for 40 minutes or until brown at edges and wait an hour before cutting so it does not crumble.

Nichola’s tasty salted caramel protein bars

Makes 10 bars

 

Macros:  292Kcals    11g Carbs                   15g Protein    20g Fat

 

Ingredients:

70g Chocolate Whey protein isolate powder or Vegan Protein 

30g Cacao Powder  

20g Oats, rolled, gluten free if required (ground to flour)

80g (4 tbsp) Maple syrup

180g Peanut butter, smooth  or Almond butter

91ml Almond milk

200g Chocolate, dark use Lindt cooking chocolate if you can

Directions:

Method for main bar only, not the caramel layer. 

(Put aside 5tbsp peanut butter, 3 tbsps maple syrup and salt for caramel layer . )

Mix the 70g protein powder, 2 tbsp cacao, 4tbsps oats ground in flour in a bowl. 

Then add maple syrup 1tbsps with 5tbps peanut butter and the milk /dairy free one. 

Mix to combine, then press into a cake tin 22x12cms bread loaf tin. 

Freeze above for 15 mins. 

 

Mix the caramel layer next: 

5 tbsp peanut butter, 3 tbsps maple syrup and salt for caramel layer- mix these all together and then spread over the cold bars. 

Place in freezer for 1 hour. 

Slice into 9 bars then melt the 200g chocolate and spread on top. 

Allow to set in the fridge for 5 minutes.  

Store in an airtight container for a few days.

.

Bounty bars like the real deal with added protein

Makes 10 bars

 

Macros:  292Kcals    9.3g Carbs  11.4g Protein   13.4g Fat

Ingredients:

 

120g Coconut, desiccated

60g Oats, rolled, gluten free 

120g Whey protein isolate powder

15g Oil, coconut 

1 tbsp Honey 

75g Chocolate, dark

Directions;

 

Grind the oats into flour. 

Mix the whey protein , coconut and oats. 

Add the honey and melted coconut oil.  

Gradually add water until it's a thick paste (160mls water depending on protein powder). 

Line a bread loaf tin and pour the mix in, place in the fridge for an hour. 

Then layer with melted chocolate, place in the fridge for 5 mins.

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Ali’s grain free granola recipe

Makes 10 bars

 

Macros per bar: 510.2 kcals / carbs 7.1g / protein 10.8g / fats 8.4g

Ingredients:

  •  100g Walnuts

  • 100g cashew nuts

  • 150g chopped or whole hazelnuts

  •  100g almonds

  • 100g Pecans

  • 50g coconut flakes

  • 25g pumpkin seeds

  • 8-10 Brazil nuts

  • 1 tablespoon honey

  • 50g coconut oil

  • 25g sesame seeds

  • 2 teaspoons vanilla extract

  • 25g sunflower seeds

  • 2 heaped teaspoons ground cinnamon or more if you like

Directions:

Required: parchment paper. 

Preheat oven to 150 degrees fan.  

In a medium size pot melt the coconut oil. Turn off heat. Add the honey and vanilla extract, cinnamon and stir to mix.  

Add nuts and seeds into the mix and coat well. Put some baking parchment paper onto 2 baking trays and divide the mixture between the two of them. 

Spread the mixture evenly over both trays. Place in the oven for 25 minutes. 

Stir once or twice during this time. Check it is not burning. 

Remove from the oven. Allow to cool. Once cool store in an airtight container for up to a month. Serve with yogurt and berries of your choice.

Delicious low fodmap rice crispy bars 

 Ingredients: 

  • 3 cups (80 g) crisp rice cereal, such as Kellogg’s Rice Krispies (which are certified low FODMAP) 

  • 3/4 cup (200 g) natural creamy peanut butter

  • 1/3 cup (75 ml) maple syrup

  •  2 tablespoons refined coconut oil, melted

  • 1/8 teaspoon salt

  •  1 teaspoon vanilla extract

  •  4-ounces (115 g) dark chocolate

  • Maldon salt

Directions:

Line an 8-inch by 8-inch pan (20 cm by 20 cm) with parchment paper. Coat the inside of the pan with nonstick spray; set aside.

Place cereal in a large heat-proof mixing bowl; set aside.

Stir the peanut butter, rice malt syrup, coconut oil and salt together in a small heavy-bottomed saucepan. Heat over low-medium heat until it begins to simmer, then simmer for about 1 minute, stirring occasionally, and watch carefully to avoid scorching.

Immediately pour over cereal in bowl and begin to fold together with a heatproof silicone spatula. Add vanilla and fold everything together well.

Scrape into prepared pan, smoothing and flattening the top. I like to use a small offset spatula, then wipe it dry for the next step.

Pour the melted chocolate over the top of the cereal mixture and use the offset spatula to spread the chocolate evenly over the entire surface area. Refrigerate for about half an hour or until chocolate is just set.

Unmold, peel away parchment and place Krispie bars on the cutting board. Cut into 16 bars, sprinkle with coarse Maldon salt and serve. Bars can be refrigerated in a single layer in an airtight container for up to 4 days. Your low FODMAP bars can be served cold or at room temperature

Alis Hazelnut Crunch protein bars 

Ingredients:

1 tsp Coconut oil 

1 tbsp vanilla extract

10 hazelnuts

150g Lindt dark 80% cooking chocolate 

(Tesco stocks this in the baking aisle and it has no barley so is gluten free unlike the Lindt eating chocolate)

100ml Alpro soya cream or dairy free milk

4 scoops Optimum Nutrition Plant based protein powder (130g)

170g cashew butter or peanut butter

5 drops of stevia liquid or skip it 

pinch salt

Method:

Bake the hazelnuts in the oven at 160c for 10 mins roughly until lightly browned. If they have skin on them place them in a bag and rub gently to remove skin then transfer them into a fresh bag and crush them with a rolling pin or in a blitzer.

In a food processor- add the protein powder,  stevia drops, nut butter and some of the milk, blitz it on high power, you might need to add more milk until the mix is easy to press into balls (amount of milk depends on the protein powder you used). If its too wet add a bit more protein.

Line a small baking tray with baking paper , then press the protein powder mix into the tray and sprinkle the crushed hazelnuts on top , press them down with fingers or cling film.

Put the tray in freezer to set for an hour.

When the hour is up, melt the chocolate and coconut oil in a glass bowl over hot water.

Take the bars out of freezer and chop into 10 squares. Place cling film in the tray and dip each bar into the chocolate then immediately place on the frozen tray , if you have frozen items to place under the tray the chocolate will set instantly. Then place the tray in freezer for 15 minutes, ready to enjoy then :-)

10 servings

1 Bar =

11g Carbs

19.3g Fat

15.5g Protein 

279Kcal

Gluten free & Dairy free

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