Banana, berry and walnut loaf (Low fat, no-added sugar, whole grain)

Banana, berry and walnut loaf

This loaf is low in fat and only contains the sugar that is found naturally in the ingredients.

Ingredients:

1.5 cups wholemeal flower
1 cup quick oats
1/2 cup vanilla protein powder
1 tsp baking powder
1/4 tsp stevia powder
1/2 tsp salt
1/3 cup walnuts, chopped

2 eggs
1/2 cup skim milk
1 cup frozen mixed berries
3 over ripe bananas, mashed

Method:

Pre-heat your oven to 180 degrees.
Whisk eggs in a bowl and add skim milk, bananas and berries.
Sift flour into separate bowl and add the remaining dry ingredients.
Gently mix the wet and dry ingredients together until just combined.
Do not over-mix as this will develop the gluten and result in a tough, chewy bread.
Pour mixture into a greased, non-stick loaf tin (you can see the size i used in the picture of the finished product).
Cook for 35-45 minutes (depending on your oven). You will know it is ready when a skewer inserted in the centre, comes out clean. Allow to cool, then slice with a serrated knife.

The protein i used (seen in the photo above) is from Mike's Discount Vitamins and Supplements at Burwood. You can order it (and loads of other great stuff) at: http://www.supplementsonline.com.au/

Buckwheat Soba noodle salad with chicken

This salad was inspired by an amazing recipe developed by my client, Alison. Her recipe can be found here: http://anappleadaynutrition.com.au/2011/03/miracle-salad/, along with many other tasty, nutritious and exciting recipes. I didn't have all of the ingredients handy, so i made a sort-of make-shift version. Not quite as good as the original, but tasty none the less!


Ingredients:
1 packet buckwheat soba noodles (cook as per instructions on packet)
1/2 wombok (Asian cabbage), shredded
2 carrots, cut into sticks
1/2 cup green beans
1 raw zucchini, cut into sticks
350g firm tofu, cut into sticks
200g grilled or poached chicken breast, chopped
1/4 cup chopped nuts to garnish (i used walnuts and almonds)


Dressing:
2 tablespoons soy sauce
1 tablespoon rice vinegar
1 tablespoon fish sauce
1 tablespoon sesame oil
1 teaspoon raw sugar
juice of half a lime


Mix dressing until sugar dissolves and poor over salad ingredients. Toss well and serve!

Mexican scrambled eggs

Mexican Scrambled Eggs

Ingredients: (Serves 2)
2 whole eggs
6 egg whites
1 tsp paprika
1 tsp dried chilli powder or flakes
1 tsp crushed garlic
1/2 brown onion, diced
1 small red capsicum, diced
1 tomato, diced
3-4 shallots, diced
3-4 tbsp tomato salsa (to serve)

Method:
-Heat a non-stick pan and lightly sautee the onion, garlic, paprika, capsicum and shallots.
-Beat the eggs and egg whites together, add the diced tomato and dried chilli, and pour over the vegetable mixture.
-Stir and break up using a spatula or wooden spoon.
-Once the eggs are cooked through, serve topped with the tomato salsa.

High protein blueberry muffins

Each muffin yields about 180 calories, 4g of fat, 12g protein, 20g carbohydrate and only 2g of sugar. These are a yummy treat and a great alternative to the high fat, high sugar muffins found in most cafes and bakeries. Wrap them individually and pop them in the freezer to microwave later for an on-the-go snack.

Ingredients:
1 1/2 cups of rolled oats
1 1/2 cups of wholemeal flour
1 tsp baking powder
3 scoops of vanilla protein powder (90g)
3 whole eggs
4 egg whites
200g extra light Philadelphia cream cheese
1/4 cup of blueberries (fresh, frozen or tinned)
1 tsp Stevia (or other sweetener)


Method:
- Pre-heat the oven to 180 degrees and lightly spray some non-stick muffin trays with some olive oil.
- Using a hand-held electric mixer, combine eggs, egg whites, cream cheese, protein powder and sweetener.

- In a separate bowl, combine the oats, flour and baking powder.
- Fold the flour into the wet mixture, then add the blueberries. Do not over mix.
- Pour the mixture into the muffin trays and bake for 18-20 minutes.

Protein Pancakes

Here's a recipe for yummy pancakes with less calories, fat, sugar and overall carbohydrate than normal pancakes and more protein. They are still a "sometimes" food, but definitely a better option than McDonalds hotcakes!

These pancakes offer:
284 calories (1189kj)
Only 5.6g of fat
Just 18.4g of carbohydrate
A mere 1.4g of sugar
and a muscle building 37.2g of protein!!

Ingredients:

3 egg whites

1 scoop (approx 30g) vanilla protein powder

20g self raising flour

1 tblsp light philadelphia cream cheese

Method:

Beat egg whites with an electric mixer until stiff peaks form. Add cream cheese and continue to beat. Sift in flour and protein powder and fold mixture until combined. Do not over mix as you toughen and flatten the mixture.

Heat a non-stick pan over a medium heat and pour half of the mixture into the pan. When bubbles form, flip the pancake over. Cook through and serve. Delicious with a smidgen of honey and some fresh berries!