Ingredients 

  • 100g blended oats
  • 2 egg whites
  • 200ml almond milk
  • 1 scoop Protein in Vanilla Milkshake flavor (or a flavor of your choice)
  • Plain yogurt
  • Sliced fresh fruit
  • Honey

Method

1. Add blended oats and egg whites to 200ml of almond milk then whisk until smooth.

2. Stir in protein until smooth.

3. Fry your pancakes in a shallow pan until golden.

4. Place your cooked pancakes onto a plate and spread a layer of plain yogurt on top then fill with fresh fruit.

5. Roll up your pancake and drizzle honey over the top.

Top with more fruit and enjoy!

Nutrition

Calories 182kcal // Protein 12g // Carbs 25g // Fat 4g (per pancake)

SOURCE: WOMEN’S HEALTH & FITNESS MAGAZINE

 

Chocolate mini pronuts recipe - Women's Health and Fitness magazine

Ingredients (Serves 18)

  • 4 tbsp flour of choice (if using coconut flour, reduce quantity and increase milk to offset extra absorbency)
  • 4 tbsp hazelnut meal
  • 1 tbsp coconut sugar
  • ¼ cup water
  • 2 tbsp coconut milk (lite)
  • 2 scoops (60 g) chocolate or mocha whey protein powder
  • 1 egg
  • 1 tsp vanilla essence
  • 70 g dark organic chocolate, melted
  • 1 tbsp coconut oil, melted
  • 1 tsp baking powder
  • 2 tbsp cocoa powder

Toppings

Chocolate

  • 100 g dark chocolate, melted
  • 2 tbsp coconut oil, melted
  • 1 scoop (30 g) whey hot chocolate

Vanilla 

  • 1 scoop (30g) vanilla whey
  • 4 tbsp coconut oil, melted
  • 2 tbsp water

Peanut butter

  • 5 tbsp high-protein peanut butter powder (we used The Nutty Whey)
  • 2 tbsp coconut oil,
  • melted
  • 2 tbsp water

Method

Set oven to 180oC. Combine all dry ingredients in one bowl and wet ingredients in another. Combine the two and mix well. The mixture should resemble a cake batter and run off the spoon. You may need to add another egg yolk. Spoon a tablespoon of mixture into mini cupcake silicon cases or donut baking trays. Bake for eight to 10 minutes until the center is set. Remove from the oven and allow to cool before removing from cases and cooling fully on a wire rack. Continue with remaining mix. You may use a corer to remove the centers or carefully cut with a knife. Store in an airtight container until ready to glaze. 

Glazes

Combine each mix in a bowl. The mixes should be reasonably runny so that they coat the back of a spoon. If too runny they will thicken as they begin to set. Place in the fridge for five-minute intervals to speed this up. If too thick, add additional liquid. Dip each donut into your glaze of choice top side first. Allow to stop dripping before placing onto a wire rack to begin setting. Sprinkle with your choice of toppings.

SOURCE: WOMEN’S HEALTH & FITNESS MAGAZINE

Sweet potato brownies by Nadine Dumas - Women's Heath and Fitness magazine

Ingredients (Serves 4 // Prep: 15 min // Cook: 35 min)

•    2 cups baked sweet potato (skin removed)
•    3 eggs
•    ¼ cup coconut oil (melted)
•    ¼ cup agave
•    ¼ tsp vanilla
•    3 tbsp coconut flour
•    4 tbsp cocoa powder
•    2 tsp cinnamon
•    ½ tsp fresh ground ginger
•    ¼ tsp pumpkin pie spice
•    ¼ tsp baking powder
•    Pinch sea salt
•    Chocolate chunks (as many as you’d like)

Method

1. Preheat oven to 220°C 

2. In a blender, add potato, egg, oil, agave, vanilla and blend until smooth

3. Add coconut flour, cocoa, cinnamon, ginger, spice, baking powder and salt and blend again.

4. Fold the chocolate in by hand. Bake in a 20×20 cm dish for 35 minutes.

5.Let sit for 30 minutes before serving.

SOURCE: WOMEN’S HEALTH & FITNESS MAGAZINE

Spicy quinoa lettuce cups - Women's Health and Fitness magazine

Looking for healthy lunch ideas? Try these yummy spicy quinoa lettuce cups by our January 2017 cover model, Tiffiny Hall.

Ingredients (Serves 2 // Prep: 10 min // Cook: 30 min)

  • ¾ cup mixed quinoa
  • 1 ¾ cup vegetable stock
  • 125g tin four bean mix, drained and rinsed
  • 2 tsp ground cumin
  • 2 tsp chilli powder
  • 1 garlic clove, crushed
  • ¼ avocado
  • 1 tsp lemon juice
  • 4 tomatoes, cut into 1 cm dice
  • ¼ bunch coriander, finely chopped
  • 4 large cos lettuce leaves

Method

1. Preheat oven to 180°C and line a baking tray with greaseproof paper.

2. Place quinoa into a saucepan with 1 ¾ cup vegetable stock, simmer for 15 minutes or until cooked through. Drain quinoa and spread onto a baking tray. 

3. To the baking tray, add bean mix, spices and garlic and mix through. Place into the oven and bake for 15 minutes, or until quinoa is slightly crunchy. 

4. Meanwhile, mash avocado and lemon juice together and set aside. 

5. Remove quinoa from oven, toss tomato and coriander through quinoa and bean mix.

6. Spoon quinoa mix into lettuce leaves and dollop on avocado to serve. 

SOURCE: WOMEN’S HEALTH & FITNESS MAGAZINE

Weekend fruit toast recipe - Women's Health and Fitness Magazine

Kick-start your day with this delicious breakfast recipe by January 2017 cover model Tiffiny Hall. 

Ingredients (Serves 2 // Prep: 5 min // Cook: 2 min)

  • 1 tbsp tahini
  • 1 tsp honey
  • 1 tbsp water
  • 100g fresh ricotta
  • ¼ tsp ground cinnamon
  • 1 tsp chia seeds
  • 2 slices wholegrain (or gluten-free) bread
  • 1 banana, thinly sliced
  • ⅓ punnet strawberries, hulled and thinly sliced
  • ¼ cup blueberries

Method

1. In a small bowl, combine tahini, honey, and water together until smooth and set aside.

2. Combine the ricotta, cinnamon and chia seeds to form a creamy spread.

3. Toast wholegrain bread in toaster for 1–2 minutes or until golden.

4. Lay toast flat, spread with ricotta mix then top with fresh fruit. Drizzle tahini sauce over the top and serve.

SOURCE: WOMEN,S HEALTH & FITNESS MAGAZINE

Get your Mexican fix with this fish taco recipe by pro surfer Sally Fitzgibbons.

Ingredients (serves 4)

  • 8 flour tortillas
  • 600g white fish fillets
  • Canola oil spray
  • Flour (for dusting)
  • Butter (for frying)
  • 1⁄2 iceberg lettuce, finely chopped\

Guacamole

  • 2 ripe avocados 1⁄2 red onion, finely diced 1⁄2 red chilli, deseeded, pith removed, finely sliced 1⁄2 cup coriander leaves, finely chopped
  • Juice of 1⁄2 lime Juice of 1⁄2 lemon.

Tomato salsa

  • 4 fresh tomatoes, diced 1⁄2 cup coriander leaves, finely chopped 1 red chilli, deseeded and pith
  • removed, nely sliced

Mango salsa

  • 1 ripe mango, diced 1⁄2 red chilli, deseeded and pith removed, finely sliced Juice of 1 lime 1⁄2 cup mint leaves, finely chopped

Method

Mash raspberries in mixing bowl.

Mix shredded coconut, almonds, and vanilla protein and add mashed raspberries.

Melt coconut oil in the microwave, and add to mixture.

Blend all ingredients, scoop mixture into small balls and place balls on the foil-covered tray.

Melt dark chocolate in bowl and pour over each ball. Roll in nuts, cocoa or another coating if desired.

Place balls in the freezer for 10 to 15 minutes and remove for a high-protein treat or recovery snack.

SOURCE: WOMEN’S HEALTH & FITNESS MAGAZINE

Raspberry coconut protein truffles - Women's Health and Fitness Magazine

Treat yourself with these delicious raspberry coconut protein truffles by Heidi Cannon.

Ingredients (makes 12)

  • ¼ cup fresh raspberries
  • 1 cup shredded coconut
  • ¼ cup shredded almonds
  • 2 scoops vanilla protein
  • ½ cup coconut oil
  • 4 dark chocolate squares
  • Cocoa, crushed cacao nibs, crushed nuts or desiccated coconut (optional, for coating)

Method

Mash raspberries in mixing bowl.

Mix shredded coconut, almonds, and vanilla protein and add mashed raspberries.

Melt coconut oil in the microwave, and add to mixture.

Blend all ingredients, scoop mixture into small balls and place balls on the foil-covered tray.

Melt dark chocolate in bowl and pour over each ball. Roll in nuts, cocoa or another coating if desired.

Place balls in the freezer for 10 to 15 minutes and remove for a high-protein treat or recovery snack.

SOURCE: WOMEN’S HEALTH & FITNESS MAGAZINE

 

Quinoa Salad

Looking for more healthy lunch ideas? This quinoa, chicken and feta salad has it allI.

Ingredients (Serves 4)

  • 2 tbsp chopped flat-leaf parsley
  • 2 tbsp chopped mint
  • ⅓ cup lemon juice
  • 1 tbsp olive oil
  • Freshly ground black pepper, to taste
  • 500 g skinless chicken tenderloins or thigh fillets
  • 200 g quinoa, rinsed, drained
  • Olive oil spray
  • 1 bunch broccolini or asparagus, cut into 4cm lengths
  • 250 g reduced-fat feta, crumbled
  • 4 spring onions, thinly sliced
  • 50 g baby rocket leaves
  • 1 pomegranate, seeds removed

Method

Whisk together parsley, mint, lemon juice and oil; season to taste. Pour half of the dressing over the chicken and allow to marinate while cooking quinoa. Reserve remaining dressing for salad. Boil quinoa for 12 to 15 minutes, or until just tender but still firm to the bite. Drain well, and transfer to a large bowl. Set aside to cool. Spray chicken and broccolini or asparagus lightly with oil, BBQ or char-grill over high heat until cooked through and tender.

Rest for five minutes and slice chicken. Add the sliced chicken, broccolini or asparagus, feta, spring onions, rocket and pomegranate seeds to the quinoa and drizzle with reserved dressing. Toss to combine and arrange in a serving platter. If preparing this salad ahead of time for a work lunch, omit the rocket and refrigerate. Toss through the rocket at the last minute to prevent it from wilting. 

SOURCE: WOMEN’S HEALTH & FITNESS MAGAZINE