Choc-Nana-PB Protein Smoothie

Everyone loves a good smoothie.  Smoothies are a great way to get a quick meal in that will fill you up for a fair while.  It’s also a handy way to take a meal with you on the go, especially if you are running out the door and near something to eat on the way to work/uni/school etc.  The flavour and nutrient combos of smoothies are practically endless.  Not to mention they have got to be the easiest things to make ever, chuck everything in a blender, and boom, you have a smoothie ready to go!

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One of my favourite go to smoothies is a simple one that incorporates three of my favourite foods: Chocolate, Banana, and Peanut Butter .  It’s a perfectly balanced meal, with a third of the calories coming from each macronutrient.  It also tastes divine!

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Ingredients

  • 1 Medium-Large Banana (broken into 2-3 pieces)
  • 1 Scoop (30g) Chocolate Protein Powder
  • 200ml Water
  • 1 tbsp (25g) 100% Natural Peanut Butter

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Method

  • Chuck it all in a blender and blend until smooth… literally, that’s it!

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This smoothie is delicious by itself but also pairs well with a sprinkling of granola or rawnola over the top.  I often add some of my Chewy Chocolate Rawnola or Crunchy Chocolate Granola over the top to add a little crunch!

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Macros:

  • 369 Calories
  • 31g Carbohydrate (16g sugar)
  • 13g Fat
  • 33g Protein

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I often have this smoothie before bed as a little late night dessert but also to help me get to sleep (there is nothing worse than being hungry whilst trying to get to sleep) and to keep me satiated throughout the night so I don’t wake up ravenous!

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If you make any of my other recipes, I would love to hear your feedback and see your creations.  If you post to Instagram tag me @food.glorious.fuel and hashtag #foodgloriousfuel to share what you’ve made!

 

 

 

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Raspberry Coconut Granola

Berries and coconut is a tried and tested combination, so I wanted to create a berry and coconut granola.  Initially I attempted a mixed berry and coconut combo using raspberries, strawberries, blueberries and blackberries, but that unfortunately failed for a number of reasons.  I went back to the drawing board and decided to simplify it to just raspberries and coconut and by tweaking a few things managed to come up with a winning recipe!  So here is my Raspberry Coconut Granola!

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Ingredients

  • 300g (3 cups) Whole Grain Rolled Oats
  • 75g Chopped Pecans
  • 50g Flax seed/Linseed
  • 50g Sunflower Kernels
  • 1/2 Tsp Salt
  • 200g Crushed Frozen Raspberries
  • 160g Coconut Flesh (approx half a coconut)
  • 50ml/g Virgin coconut Oil
  • 80ml/g Rice Malt Syrup

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I find the easiest way to open a coconut is to use a screwdriver and hammer.  Poke out all three eyes by carefully hammering through the screwdriver and then drain the coconut water into a bowl through a sieve.  Place the coconut in your hand with the eyes between your thumb and index finger and use the hammer to hit the middle of the coconut, rotating it on the axis of the eyes so that you end up hammering a straight line around the circumference of the middle of the coconut.  Keep doing this and you will hear when the coconut starts to crack along this weakened line you have created.  Keep hammering, this time more softly and carefully, until the coconut splits in two and then pull it apart with your hands.  To get to the coconut flesh use a sharp knife to cut wedges into the coconut emanating from the center and use a flat head screwdriver to wedge between the coconut flesh and shell and leverage the meat out.  The flesh will come out with a light brown thin skin on it, which is edible, but I choose to remove it with a vegetable peeler.

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Method

  • Step 1: Preheat oven to 150 degrees Celcius
  • Step 2: Shave the coconut into flakes/chips with a grater/slicer and place onto a lined oven tray.  Place into the preheated oven for 10 minutes, tossing them after 5 minutes to make sure all get evenly toasted.  After 10 minutes remove from the oven and allow to cool
  • Step 3: Into a large mixing bowl add the rolled oats, pecans, flax seed/linseed, sunflower kernels and salt, and combine thoroughly.  Once combined add the crushed frozen raspberries and stir through.
  • Step 4: Add the coconut oil and rice malt syrup and mix thoroughly making sure all ingredients are combined and coated (this mix will seem ‘wetter’ than my other mixes due to the liquid in the frozen raspberries, this is counteracted by the increased oven temperature so there is no need to worry if your mixture seems overly ‘damp’)
  • Step 5: Transfer granola to a lined oven tray and place in the oven for 20 minutes
  • Step 6: After 20 minutes remove from the oven and toss the granola.  Add the toasted coconut flakes/chips and toss again so they are mixed throughout the granola
  • Step 7: Return the granola to the oven for another 15 minutes, tossing it every 5 minutes to make sure the coconut on top isn’t burning and the coconut on the bottom gets a turn at being on the top
  • Step 8: Remove from the oven and allow to cool on the tray before transferring to an air tight container

 

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This granola is amazing by itself as a snack but I also love to use it to garnish smoothies, nice cream and yoghurt, as it adds a crunchy texture and extra goodness to really top off a meal!

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Makes 15 x 50g serves, Macros per 50g serve:

  • 246 Calories
  • 15.6g Fat
  • 21.5g Carbohydrate (5.7g Sugar)
  • 4.7g Protein

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If you make any of my recipes, I would love to hear your feedback and see your creations.  If you post to Instagram tag me @food.glorious.fuel and hashtag #foodgloriousfuel to share what you’ve made!

Raw Vegan Chocolate Raspberry Layered Nice Cream Cake

What’s better than ice cream cake?  How about HEALTHY ice cream cake?  Yes?  YES!  What if I told you that you could create a layered two-flavoured healthy ice cream cake with only 6 ingredients that is raw as well as vegan?  Well you can!  Let me present to you my Raw Vegan Chocolate Raspberry Layered Nice Cream Cake!

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Ingredients

  • Base
    • 200g Medjool Dates (pitted)
    • 4 Tbsp (100g) 100% Natural Peanut Butter*
    • 2 cups (200g) Whole Grain Rolled Oats
  • Chocolate Layer
    • 500g Frozen Banana**, broken into 3-4 pieces per banana
    • 4 Tbsp Cacao (I use Loving Earth)
  • Raspberry Layer
    • 300g Frozen Banana**, broken into 3-4 pieces per banana
    • 200g Frozen Raspberries

* Using peanut butter will lead to a stickier/chewier base, if you prefer a dryer/crunchier base use the same quantity of crushed peanuts instead

** Make sure the bananas have lots of brown spots on the skin before chopping and freezing them so they are sweet

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Method

  • Base
    • Step 1: Soak the dates in hot water for 10 minutes
    • Step 2: Whilst the dates are soaking add the oats to a food processor and blitz for approx 30 second to cut them up a little bit, then place them in a bowl
    • Step 3: Drain the water from the dates, put the dates into a food processor and blitz until a sort of ‘paste’ forms.  This should only take about 20 seconds (you will most likely need to scrape down the sides once and blitz it again)
    • Step 4: Add the peanut butter near the middle of the food processor and then scrape down the sides (where the date paste will have stuck) and add the oats round the outside (this will help the mixture stop sticking to the sides).
    • Step 5: Pulse the mixture a few times to start combining the ingredients and then blitz until it comes together into a sort of crumbly cookie dough texture (you may need to scrape down the sides once or twice)
    • Step 6: Tip the mixture into a lined cake tin and press down firmly, then place in the freezer to set

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  • Chocolate Layer
    • Step 7: Add frozen bananas to the food processor and blitz until a thick, creamy and smooth nice cream forms (you may need to scrape down the sides once or twice)
    • Step 8: With a teaspoon make 4 ‘pockets’ in the nice cream and place 1 Tbsp of Cacao into each (this will help stop the Cacao from ‘exploding’ everywhere) and then pulse the food processor a few times to start combining the cacao.  After a few pulses blitz the mix until the cacao is mixed completely throughout the nice cream
    • Step 9: Remove the base from the freezer and pour the cacao nice cream over the top and spread with a spatula (make sure to push it right to the edges).  Pick up the cake tin and tap it against the bench a few times to try and remove any air bubbles and help in leveling the mixture
    • Step 10: Return to the freezer and allow to set for about 30 minutes (it needs to set so that the layers don’t mix when you add the raspberry layer)

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  • Raspberry Layer
    • Step 11: Add frozen banana and raspberries to the food processor and blitz until they combine into a thick, creamy and smooth nice cream
    • Step 12: Remove the cake tin from the freezer and pour the raspberry nice cream over the chocolate layer and spread with a spatula (once again make sure to push it right to the edges).  As before, pick up the cake tin and tap it against the bench a few times to try and remove any air bubbles and help in leveling the mixture
    • Step 13: Return to the freezer and allow to completely set for a good few hours (I suggest making it the day before and letting it set over night)

When the time comes to cut the cake use a large straight edge knife to cut through the nice cream layers and then swap to a smaller serrated knife to cut through the base.  Store in the freezer and serve straight from the freezer, you don’t want it to melt whilst sitting out on a bench waiting to be served!

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Makes 12 serves, Macros per serve:

  • 248 Calories
  • 5.9g Fat
  • 44g Carbohydrate (23g sugar)
  • 5.9g Protein

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If you make any of my recipes, I would love to hear your feedback and see your creations.  If you post to Instagram tag me @food.glorious.fuel and hashtag #foodgloriousfuel to share what you’ve made!

Raspberry, Coconut, Vanilla, and Vanilla Raspberry Chobani Overnight Oats

It’s no secret I love Chobani Greek yoghurt, whether by itself or topped with fruit, granola, nuts, or anything else I fancy at the time.  However I now incorporate it into my breakfast most mornings throughout the warmer half of the year by using it to make delicious overnight oats.  The Chobani flavour range leads to that many (and more) possible overnight oats flavours, which makes for a simple and delicious breakfast that can be a different flavour every day of the week!

 

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The following are four of my favourites to date.

Raspberry Overnight Oats

  • 170g Raspberry Chobani
  • 50g Crushed Frozen Raspberries
  • 1/3 cup (30g) Wholegrain Rolled Oats

Macros: 294 calories, 46g Carbohydrates, 3g Fat, 17g Protein

 

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Coconut Overnight Oats

  • 170g Coconut Chobani
  • 1/2 tbsp Desiccated Coconut
  • 1/3 (30g) Wholegrain Rolled Oats

Macros: 311 calories, 37g Carbohydrates, 8g Fat, 17g Protein

 

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Vanilla Raspberry Overnight Oats

  • 170g Vanilla blended Chobani
  • 50g Crushed Frozen Raspberries
  • 1/3 cup (30g) Wholegrain Rolled Oats

Macros: 312 calories, 46g Carbohydrates, 5g Fat, 17g Protein

 

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Vanilla Overnight Oats

  • 170g Vanilla Blended Chobani
  • 1/3 cup (30g) Wholegrain Rolled Oats

Macros: 277 calories, 38g Carbohydrates, 5g Fat, 16g Protein

 

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Method

  • Step 1: Add Chobani and any additional flavouring ingredients to an air tight jar and mix to combine
  • Step 2: Add the oats and stir well so the oats are spread through the mixture
  • Step 3: Screw the lid on and place jar in the fridge overnight
  • Step 4: In the morning remove the jar from the fridge and enjoy either as is or add any toppings you desire

 

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Sometimes I eat my overnight oats as is, particularly if I am in a hurry, but more often then not I transfer the oats to a glass or bowl and add plenty of toppings.  My toppings of choice are usually fresh or frozen berries, pomegranate, dried fruit, pieces of my Raw Vegan Chocolate Bark, or a Raw Vegan ‘Ice Magic’ (1/4 recipe for my Raw Vegan Chocolate Bark and I just spoon it onto my overnight oats and it ‘sets’ when it hits the cool oats).

 

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If you make any of my other recipes, I would love to hear your feedback and see your creations.  If you post to Instagram tag me @food.glorious.fuel and hashtag #foodgloriousfuel to share what you’ve made!

Raw Vegan Chocolate Bark

Everyone knows I love chocolate with a passion, and there is nothing better than being able to whip up a batch of home made chocolate whenever I feel like it at add whatever flavourings/toppings I’m in the mood for.  This Raw Vegan Chocolate Bark is obviously raw and vegan, but also has no added sugar (unlike most store bought chocolate) as it uses rice malt syrup as the sweetener.  The flavour options are endless and you can mix and match to your hearts content, as the base chocolate recipe is the same for all the barks.

 

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Ingredients

  • 25 ml/g Virgin/Unrefined Coconut Oil
  • 25 ml/g Rice Malt Syrup (alternatively you can use honey, golden syrup, maple syrup, or agave)
  • 15g Cacao powder*
  • Toppings (see below for suggestions)

*This makes a rather thin bark, which is what I prefer, to make a thicker bark use 25g Cacao

As for toppings/flavours you can add however much of whatever you want.  You can make individual flavour barks or make any combination you fancy.  Some of my favourite toppings are pomegranate, peanut, dried pineapple, coconut, hazelnut, and cranberry.

 

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Method

  • Step 1: Place a sheet of baking paper on a flat oven tray (you can use any flat tray as long as it is safe to go into the fridge/freezer)
  • Step 2: In a small bowl add all ingredients and stir thoroughly with a spatula making sure to squash out any clumps of cacao
  • Step 3: Pour the chocolate onto the middle of the baking paper, making sure to scrape down the sides of the bowl with the spatula
  • Step 4: Carefully pick up the tray and slightly tip the tray forwards and backwards and then right and left to spread the chocolate (how much you tip it changes how thick the resulting bark is, tip it further for thinner back, and tip it less, or not at all, for thick bark).
  • Step 5: Add any toppings you desire (see above for suggestions)
  • Step 6: Place the tray, making sure that it is flat, in the fridge or freezer for ~10 minutes (it sets faster in the freezer)
  • Step 7: Remove from the fridge/freezer and remove the baking paper (it should peel off easily and the chocolate bark may even have lifted away from the edges by itself)
  • Step 8: Break the chocolate bark up into pieces by hand, how big you make the pieces, and how many pieces you make, is completely up to you.  Store in an airtight containing in the fridge or freezer.

 

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You can eat your chocolate bark as is, or use it as a garnish on things like smoothies, overnight oats, ice cream/nice cream, or even melt it into a bowl of warm porridge.

 

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It also makes a lovely gift and can be made to look rather fancy with a simple clear cellophane bag and some ribbon.

 

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The macros are hard to figure out as it depends on what toppings you use and how much of them, and also as the bark pieces aren’t a uniform shape or size only an estimate of the macros per serving can be guessed from the overall macros of the bark.  Therefore i will list the macros for the entire plain chocolate bark that the recipe makes and you will need to adjust them by adding the macros of the toppings you use.

Macros (for the entire plain chocolate bark):

  • 346 Calories
  • 26.5g Fat
  • 24.0g Carbohydrates (13.8g Sugar)
  • 3.9g Protein

 

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If you make this, or any of my other recipes, I would love to hear your feedback and see your creations.  If you post to Instagram tag me @food.glorious.fuel and hashtag #foodgloriousfuel so that I can see what you have made!

Cranberry Orange ‘Christmas’ Granola

This year for Christmas I am once again giving a selection of my home made foods as gifts to certain people and I always enjoy experimenting with a few new ‘festive’ recipes each time around.  This year I wanted to put a new twist on a common turkey stuffing combination of Cranberry and Orange to make a sweet and nicely tangy granola.  It worked out perfectly with the finished granola having the satisfying zestiness you want a citrus flavoured food to give and also the sweet tartness expected from cranberries.

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Ingredients

  • 250g (2.5 cups) Wholegrain Rolled Oats
  • Zest of 2 Large Oranges (even though only 1 is pictured)
  • 100g Pecans, roughly chopped
  • 50g Pepitas
  • 50g Flaxseed/Linseed
  • 1/2 tsp Salt
  • 150g Dried Cranberries (I use reduced sugar Craisins)
  • 50ml/g Unrefined/Virgin Coconut Oil
  • 100ml/g Rice Malt Syrup

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Method

  • Step 1: Preheat the oven to 130 degrees Celsius (fan forced)
  • Step 2: Zest the oranges and chop it very finely.  You don’t want large pieces of zest as you want to spread the orange flavour throughout the granola so it needs to be chopped as finely as possible
  • Step 3: To a large mixing bowl add the oats and the zest and mix well, there will be a little bit of moisture with the zest which the oats will absorb easily.
  • Step 4: Add the pecans, flaxseed/linseed, salt and cranberries.  Stir thoroughly to mix all ingredients.
  • Step 5: Add the coconut oil and rice malt syrup, mix thoroughly to combine all ingredients
  • Step 6: Pour the mixture onto a lined baking tray and even out with the back of a spoon
  • Step 7: Place in the oven for 20 minutes
  • Step 8: After 20 minutes remove from the oven and stir, make sure all the granola gets moved around
  • Step 9: Replace in the oven for a further 15 minutes (you will be able to smell when it is ready, it will also turn golden).
  • Step 10: After 15 minutes remove from the oven and allow the granola to cool completely
  • Step 11: Once cooled transfer to an air tight container, and enjoy!

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Makes 10 x 65g serves, per serving:

  • 338 Calories
  • 18.7g Fat
  • 38.1 Carbohydrate (12.7g sugar)
  • 6.0g Protein

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If you make this, or any of my other recipes, I would love to hear your feedback and see your creations.  If you post to Instagram tag me @food.glorious.fuel and hashtag #foodgloriousfuel so that I can see what you have made!

Raspberry Porridge

It’s no secret that I love porridge, or that I love raspberries, so I’m sure it’s not surprising that I love to combine the two.  One of the reasons I love porridge is because it is so versatile, the flavour combinations are literally endless.  It was very simple to turn my basic, plain porridge recipe into one for raspberry porridge, I literally just add frozen raspberries!  Nothing could be easier!

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Ingredients

  • 1/3 cup Wholegrain Rolled Oats
  • 1/4 cup Milk of choice (I use Almond milk)
  • 1/2 cup Water
  • 1  Banana (medium), mashed
  • 75g Frozen Raspberries

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Method

  • Step 1: Add the frozen raspberries to a plastic microwave rice cooker and crush with the back of a fork
  • Step 2: Add milk and water and allow to soak for ~30 seconds
  • Step 3: Add the mashed banana and stir through, crush any remaining large bits of frozen raspberry with the back of a fork
  • Step 4: Add the oats and stir to combine all ingredients
  • Step 5: Put the lid on and cook in the microwave for 5 minutes
  • Step 6: Remove from microwave and stir.
  • Step 7: Place back in the microwave (without the lid) and cook for a further ~3 minutes (cooking time will depend on your preferred porridge texture)
  • Step 8: Remove from the microwave and transfer porridge to a bowl
  • Step 9: Top with whatever you like or eat as is

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Toppings I often use

  • 1/2 a Quest Nutrition Protein Bar, chopped
  • Fresh berries
  • Frozen berriesIMG_8925

Macros per serving (porridge only)

  • 284 calories
  • 5g fat
  • 58g carbohydrate (21g sugar)
  • 6g protein

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If you make this, or any of my other recipes, I would love to hear your feedback and see your creations in the comments section below and on Instagram.  If you post to Instagram tag me @food.glorious.fuel in the post and photo, and hashtag #foodgloriousfuel so that I can see what you have made!