BE MY FIT VALENTINES - VALENTINES TREATS BY VANESA PUERTA

No need to feel guilty after eating these high protein, low carb chocolate bites. This recipe is filled with options to suit your taste buds.

(Makes 12 bite sized chocolates)

Ingredients:

2 serves of chocolate protein powder

2 teaspoons unsweetened cocoa powder or carob powder

2 tablespoons of almond meal/L.S.A meal/flax meal

10 tablespoons of coconut oil

2 teaspoons of vanilla extract

5 tablespoons of water

4 tablespoons of crushed unsalted nuts (any of your choice)

Optional: add 2 teaspoons of chia seeds and/or 2 tablespoons of desiccated coconut and/or 2 tablespoons of dried goji berries and/or 2 tablespoons of crushed brown rice cake and/or 2 tablespoons of peanut butter.

Instructions:

1. Place ingredients in a bowl & mix all together until you have a runny consistency. If need be, add more water.

1. Pour mixture into an ice cube tray & freeze for about 30mins. Once set, pop pieces out of the tray (you may need to cut around the edges) & store them in fridge. ENJOY!!!

TOP TIP: You can use this mix (while still runny) and coat your protein balls with the mixture then freeze until set.

HEALTH FOOD FACT:

Coconut oil, although it is high in saturated fat, it is one that is unique containing tons of lauric acid which helps prevent high cholesterol and high blood pressure to keep the heart healthy. Coconut oil contains antimicrobial lipids, lauric acid, capric acid and caprylic acid all of which work to strengthen the immune system and fight of bacteria. Coconut oil also contains short and medium chain fatty acids which raise your metabolic rate, helping to release energy and promote weight loss. It also helps to maintain a healthy functioning of the thyroid and helps with digestion. Coconut oil not only improves absorption of minerals such as calcium and magnesium but also increases the absorption of some of the B vitamins, fat soluble vitamins, beta-carotene and several amino acids. Use coconut oil in place of your regular butter and oil. You can also add it to smoothies and hot drinks.

 A high protein, low carb version of the Reese’s peanut butter cup. A great way to curb that sweet tooth without the added unsaturated fat and sugar.

Ingredients (for filling):

30g PB2

30g natural crunchy peanut butter

35ml sugar free maple syrup

20g vanilla protein

Ingredients (for outer layer):

35ml sugar free maple syrup

50g coconut oil

3 stevia sachets

10g cacao powder

Directions:

1. In a bowl melt coconut oil and mix in remainder of outer layer ingredients.

1. Line muffin tray with 4 muffin cups and pour half the mix in.

1. In another bowl mix together filling ingredients then spoon evenly into cups.

1. Pour remainder of the outer layer mix over cups then freeze for at least 30 minutes.

1. ENJOY!!

NUTRITIONAL BREAKDOWN PER CUP (makes 4):

 Calories: 228

Carbohydrates: 6.5g

>Fibre: 2.5g

Fat: 17.5g

Protein: 11g

HEALTH FOOD FACT:

Natural peanut butter contains protein for muscle growth, dietary fibre for regulating blood cholesterol and blood sugar and unsaturated fat which is essential for heart health. Peanut butter is rich in lots of health enhancing vitamins such as niacin, Vitamin B3, Vitamin E, Vitamin K as well as thiamine, folate, riboflavin and pantothenic acid and minerals such as iron, magnesium, potassium, copper and calcium. It is a high calorie food but the health benefits justify that it should not be avoided, just eaten it in moderation. Add peanut butter to your shakes and baked goods or use as a spread.

These are one of my favourite protein bars. They are not only jam packed with nutritious ingredients but taste absolutely delicious.

(Makes 8 bars)

Ingredients:

2 cups of rolled oats

1 cup of chocolate protein powder

¼ cup roasted almonds (crushed)

¼ cup dried goji berries

½ tablespoon cinnamon.

¼ cup natural peanut butter

¼ cup honey (unpasteurized)

¼ cup water

¼ cup apple sauce (unsweetened)

¼ cup 70% Dark chocolate (crushed)

1 teaspoon vanilla extract

Instructions:

Mix the first paragraph of ingredients into one bowl.

1. Mix the second paragraph ingredients into another (microwavable) bowl and microwave for 30 seconds.

1. Combine the mixtures of both bowls together and mix with a wooden spoon.

1. Line a dish with baking paper and place mix evenly onto dish. Cover with glad wrap and put in the fridge for at least 30 minutes.

1. Remove from fridge and cut into 8 bars and ENJOY!

HEALTH FOOD FACT:

Goji berries are packed with powerful antioxidants and other compounds that fight against many illnesses including cancer and heart disease. Antioxidants may also boost the immune system and lower cholesterol.

Ingredients for crepe:

Mocha Chocolate Cream Crepe

 Ingredients for crepe:

10g chocolate protein

5g cacao

1 tsp before you speak coffee

3 egg whites

1 sachet stevia 

Ingredients for filling:

60g non fat Greek yoghurt

10g chocolate protein

5g caco

1 sachets stevia

Ingredients for topping:

30g raspberries

5g cacao

1 sachet stevia

Directions:

1. Whisk crepe ingredients together in a bowl.

1. Heat a non-stick pan then pour batter to cover pan. Reduce heat and cover pan with lid for about 2 minutes.

1. Flip the crepe onto the other side and cook for a further 1 minute then flip onto a plate.

1. Mix filling ingredients together in a bowl then spread on crepe and roll up.

1. Mix cacao and stevia together with water until runny then drizzle on crepe and top with raspberries and ENJOY!

NUTRITIONAL BREAKDOWN:

Calories: 227

Carbohydrates: 16g

>Fibre: 6g

Fat: 3g

Protein: 34g