© 2017 NATALIE FERRIS - PERSONAL TRAINER

PROTEIN SHAKES

BREAKFAST

OAT BERRY CRUMBLE BARS

August 11, 2019

I saw these Berry Crumble Bars on BBC's Eat Well For Less program and I have to say I probably make them at least once a week!

They are so easy to make with only six ingredients and are dairy free. They are a great alternative to your standard shop bought snack bar.

For 20 bars you will need:

375g fine oatmeal

135g self-raising flour

180g sugar

1.5 teaspoons of ground cinnamon

120g coconut oil

STEP 1

Heat the oven to 180 degrees for a fan oven or 160 for gas

STEP 2

Combine oatmeal, flour, sugar, cinnamon and coconut oil into a bowl

STEP 3

Add 2/3rds of the mixture to a lined baking tray

STEP 4

Top the mixture with blueberries

STEP 5

Add another layer of the remaining mixture

STEP 6

Bake in the oven for 30 minutes and voila!

BANANA AND WALNUT BREAD

May 27, 2018

Everyone has those last few bananas in the bowl that start to go a bit brown and squishy....time to put them to good use and bake them into a delicious loaf!

This healthy recipe has no added sugar, gluten free flour,natural sweetness from honey or maple syrup and coconut oil instead of butter

Heres what you need:

28g/ 1oz melted coconut oil

43g/ 1.5oz honey or maple syrup

2 eggs

2 1/2 mashed ripe bananas

21g / .75oz almond milk

1 teaspoon baking SODA (not powder)

1 teaspoon vanilla extract

1/2 teaspoon salt

1/2 teaspoon ground cinnamon (more to sprinkle on top)

160g gluten free flour

2 handfuls of walnuts

METHOD

1) Preheat oven to 165 degrees C and grease a 9x5 inch loaf pan

2) In a large bowl, beat the coconut oil and maple syrup/honey together with a whisk. Add the eggs and beat well, then whisk in the mashed banana and almond milk. (if the coconut oil solidifies on contact with the cold ingredients, simply let the bowl rest in a warm place for a few minutes or 10 seconds in the microwave.

3) Add the baking soda, vanilla, salt and cinnamon and blend. Lastly, switch to a big spoon and stir in the flour, just until combined (some lumps at this point are ok! Add in the walnuts.

4) Pour the batter into your greased loaf tin and sprinkle over lightly the cinnamon.

5) Bake in the oven for 55-60 minutes or until the end of a tablespoon inserted into the centre comes out clean.

6) Once out of the oven, leave to cool in the tin for 10 minutes before transferring to a wire rack to cool for another 20 minutes before slicing

7) Store refrigerated for up to three days!

POACHED EGGS AND SMOKED ASPARAGUS

April 07, 2018

Get some greens into your breakfast the easy way and try this simple asparagus and poached egg combo!

Start by laying 8 stems of asparagus(woody ends trimmed) on a baking tray and drizzle some olive oil and garlic. 

Then add a sprinkling of sweet paprika powder and roast for 8-10 minutes

Meanwhile poach two eggs in some boiling salt water.

When the asparagus starts to brown, remove from the oven and place the finished eggs on top.

Sprinkle over some pepper and ENJOY!

GRANOLA BERRY BREAKFAST POTS

April 01, 2018

These yummy little pots make for a quick and easy breakfast that you could even prepare the night before!

Just add some yoghurt( I've used COYO coconut as its dairy free but you can use any), some fruit and mixed seeds to some granola and enjoy! 

WHEY TOO GOOD NOT TO TRY PANCAKES

February 13, 2018

This recipe comes from Fresh Fitness Food to celebrate Pancake Day!

Using cacao instead of chocolate which is low in sugar and full of antioxidants and a good serving of greek yoghurt, a great source of gut healing probiotics!

Eggs and protein powder ensure this is a high protein breakfast to kickstart your day and keep you fuelled till lunch time!

The Pancakes- serves 4

250g gluten free flour

4 bananas peeled

20g honey

2 tsp baking powder

40g chocolate whey protein

4 whole eggs

15g cacao powder

1. Separate the eggs, place the yolks in a bowl and add the honey

2.Place the bananas in a blender and blend until smooth

3.Add the blended banana into the egg yolks and honey and mix together

4.Mix the baking powder, whey protein, cacao powder and gluten free flour into the mixture

5.In a separate bowl, place the egg whites and beat until stiff peaks form

6.Carefylly fold this into rest of the mixture

7.Place a pan onto medium heat and add a splash of oil

8.Place 1 spoonful into a pan and cook, flipping after 2 minutes

9. Repeat process to use the mixture

The Chocolate Mousse

160g greek yoghurt

35g cacao nibs

5g maple syrup

1. Place the chocolate into a microwaveable disband place in microwave for 30 seconds

2. Take dish out, stir and repeat until melted

3. Stir through the yoghurt

4. Add maple syrup to taste

GARLIC MUSHROOM AND SPINACH OMELETTE

February 02, 2018

An ideal breakfast to start the day!

2 large eggs

mushrooms

spinach

one garlic clove

1) Fry the mushrooms with the garlic in a small frying pan with a little extra virgin olive oil

2) Whisk the eggs and add in the mushrooms and spinach

3) The pan should still be hot from the mushrooms so just add the mixture and cook for about a minute or until the mixture starts to get a little thicker before turning over and cooking the other side

4) Serve with baby tomatoes or veg of your choice 

CASHEW LINSEED AND SUNFLOWER MUFFINS

December 29, 2017

Try these muffins for a quick breakfast on the go! Easy to prepare a batch and have them for the next few days! 

You will need:

1 cup of cashew nut butter

2-3 VERY ripe bananas

2 eggs

1 teaspoon of vanilla

10 drops of liquid stevia

1/2 teaspoon of baking soda

1 teaspoon of apple cider vinegar 

INSTRUCTIONS

1)Preheat oven to 200 degrees

2) Place all ingredients into a blender or food processor

3) Blend all until well mixed (batter will be sticky)

4) Pour batter into a lightly greased muffin tray

5) Bake in the oven for 10-15 minutes until golden 

6) Sprinkle with linseeds and sunflower seeds

QUICK AND EASY CINNAMON PROTEIN PANCAKES WITH GREEK YOGHURT

December 22, 2017

This simple recipe for protein pancakes is free of wheat and added sugar. It takes minutes to prepare and is a great way to kick start your day!

Starting with protein for breakfast is a great way to control your appetite throughout the day!

25g protein powder(I use vanilla)

1 large egg

100ml milk(I use almond milk)

50g porridge oats

1 tsp cinnamon

1/4 tsp baking powder

coconut oil for the pan

1) Add the oats, protein powder ,baking powder, egg, milk and cinnamon to a blender and blitz until you have a texture like pancake batter

2) Heat a lightly oiled frying pan over medium high heat . Pour the mixture onto the pan, using approximately 1/4 of the total mixture for each pancake(should make 4)

3)Tilt the pan in a circular motion so that the batter evens out perfectly

4) Cook the pancake for about 1 minute until the bottom is light brown, flip and cook the other side.

5) Serve hot with a serving of greek yoghurt, berries,honey and nut butter

6) Enjoy!

OATS

Oatmeal is an ideal breakfast for the cooler months and one of the healthiest options to kickstart your day. High in soluble fibre,it will help to lower 'bad' cholesterol and help you feel fuller for longer. Plus,oatmeal is a low glycemic index food which will help burn more fat before you exercise, perfect fuel for those early morning gym sessions!

EGGS AND AVOCADO

Eggs and avocado are among the most nutrient-dense foods out there.Eggs offer lots of health benefits.The egg white is full of protein and the egg yolk is an excellent source of fat and nutrients. Avocados are an incredible source of healthy fat and contain a lot of vitamins and essential nutrients. This combination is especially beneficial in pregnancy as vitamins like vitamin E,vitamin K,Vitamin C,Vitamin B6 and B5,potassium,magnesium and folate. This makes for an ideal breakfast to fuel your day

GREEK YOGHURT AND GRANOLA

Yoghurt and granola is an easy combination to have in the mornings when you are in a hurry. The protein in the yoghurt and dietary fibre in granola can help delay the onset of hunger(perfect to avoid those mid morning snacks). The calcium provided in the yoghurt is an essential mineral for building and maintaining strong bones and the Vitamin D supplied by the granola helps your body absorb and use the calcium from your diet.Limit your portions of the yoghurt and granola, choose fat free natural greek yoghurt (Fage) is my favourite to keep calories and saturated fat low and choose unsweetened granola to reduce added sugars.

PROTEIN PANCAKES

These protein pancakes are a great choice for breakfast! A healthy alternative to the traditional treat and soooo easy to make! Using one egg, one banana,25g of rolled oats and one scoop of the protein powder of your choice is enough to make 3 or 4 small pancakes/

1- Blend the egg,banana,oats and protein powder in a processor 

2- Heat a small amount of coconut oil in a pan

3-Pour the enough of the mixture to make one pancake at a time and cook for one minute each side

4-Add toppings of your choice. My favourite is the blueberries and nut butter as pictured here but you can use other berry combinations and/or fat free greek yoghurt

5-Enjoy!!

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