Tag: dairy free

4 ingredient Vegan Choc-Peanut Cookies… that actually taste good

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Hello and happy hump day!

Today I thought I’d share with you my favourite 4-ingredient cookie recipe. It’s perfect for whipping up on a Sunday night, so you have healthy treats to enjoy throughout the week.

Now that we’re getting cooler weather in Sydney (and by cold I mean the weather has changed to 22C/71F, but that’s freezing for Sydney Siders), it’s lovely to have some healthy comfort food. Comfort food is so important for balance, but I love options that make me feel good after as well.

This recipe uses substitutes sugar for bananas, to get a sweet tang and also a fudgy texture. The peanut butter gives that nutty, salty crunch which makes them so delectable.

It’s important to use natural peanut butter (just peanuts with a little bit of salt) to reap all the fantastic benefits that peanut butter brings – high protein, fibre, healthy fats and magnesium for bone and muscle fortification.

The Four Ingredients: 2 ripe bananas, 1/4 cup creamy organic crunchy peanut butter, 1 cup rolled oats, 1/2 cup roughly chopped organic dark chocolate.

Method:

Mix bananas, peanut butter, and oats in a bowl. Once a dough forms, stir through chocolate chunks (feel free to eat the mixture here… it’s almost better than the cookies themselves).

Roll mixture into small balls on a lined baking tray to bake. Bake for 10 minutes at 200C/390F.

Nutrition per serving:

Serves 8
200 Calories
6g Protein
21g Carbs
5g Sugar
12g Fat

ENJOY!

What are you favourite, simple treat recipes? Comment below! I’d love to know.

Start the day right: Low FODMAP Fluffy Protein Pancakes

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I’ve recently transitioned back to the low FODMAP diet, following the recommendation from my dietician, as my gut has been giving me problems again.

The low FODMAP diet reduces foods that may give people stomach pain and discomfort. I usually do the diet for 6 weeks or so, and then when I’m feeling better I slowly introduce other foods.

If you are not familiar with foods eliminated from the diet, head over to the the MONASH website to read more.

Although the diet is pretty restrictive, I’ve been changing up some of my favourite recipes to suit a low FODMAP lifestyle.

These pancakes are 100 calories each, and because of the extra protein, the meal keeps me full until lunch.

Why is protein for breakfast important?

Protein is an important macronutrient for muscle growth, tissue repair and recovery. You want to make sure you are getting a healthy serving of protein in the morning so that your body can use the day to develop and maintain its lean muscle. Protein also helps to keep you full, so having it for breakfast stops you from getting ravenously hungry at 3-4pm and binging on unhealthy foods in the pantry.

The protein powder in the recipe: The protein powder you choose really makes the pancake – so make sure you choose a protein powder you enjoy the taste of. Prana Plant Protein and Vida Glow are two of my to-die-for brands, as I really crave a sweeter protein mix, and I prefer plant-based formulas. Note that soy protein is not low FODMAP, go for brown rice protein or pea protein.

The Recipe

You will need:

  1. 25g Chocolate Protein Powder
  2. 1/3 Cup rolled oats (Use coconut flour for the gluten free option)
  3. 100ml almond milk
  4. Pinch of Salt
  5. Pinch of Cinnamon
  6. 1 egg or 1 tbsp chia seeds
  7. 1/4 tsp baking powder
  8. Coconut oil for cooking
  9. Peanut butter, blueberries (no more than 40g), chopped banana for topping (no more than 100g).
  10. Sometimes I also add Vida Glows Cacao Maple Beauty Skin Formula for collagen production, a probiotic boost and some great Omega 3’s.

Method:

  1. Blend all the ingredients in a blender to form a thick batter
  2. Heat a fry-pan to a medium-high heat and grease pan with coconut oil.
  3. Pour the batter into circle shapes the size of your palm and cook each for about 3 minutes. Flip when you first see bubbles forming on the top of the batter.
  4. EAT & ENJOY

xx