protein – Page 2 – KATIE MORGAN

RAW CHOC MINT SLICE

Published on March 13, 2015March 13, 2015 by Katie morgan1 Comment

Yes that’s right – spinach and NO you cannot taste it but it makes the slice look incredibly green and the kids (or fussy partners) won’t even know it’s in there. I am all about the hidden veggies and extra nutritious ingredients. Refined sugar free, dairy free, gluten free and paleo friendly this slice is sure to impress. Perfect slice to whip up before a bbq or to take for dessert at a dinner party or kids party. Every one will love it !

You can eat it straight from the freezer or simply let it thaw for 5-10 mins. I like it straight from the freezer because it takes me longer to eat it and therefore I enjoy it more!! Simply cut yourself a square and you’re nourishing with the best of minerals, fats, amino acids and healthy carbohydrates. Your body will love it – not to mention your taste buds!!!

RAW CHOC MINT SLICE

CHOCOLATE BASE

8 Medjool dates pitted

3 Tbs cacao powder

3/4 cup almonds

1/2 cup macadamias or walnuts

2 Tbs coconut oil

2 Tbs maple syrup or honey

pinch of sea salt

optional crunch – 2 Tbs cacao nibs

COCONUT MINT CREAM LAYER

1 cup cashews

1/2 cup maple syrup or honey

1 cups shredded/desiccated coconut

1/2 cup coconut oil

2 Tbs coconut cream or coconut yoghurt

4 drops mint oil / essence

1 handful of spinach (to make it green – you cannot taste it)

HOMEMADE CHOCOLATE TOPPING

1/2 cup coconut oil melted

1/2 cup cacao powder

1/2 cup maple syrup

Option for the minty lovers: additional 3-4 drops of mint oil / essence in chocolate topping

METHOD:

Place all base ingredients (except the cacao nibs if you are adding them) in a food processor and pulse until well combined and smooth. Add the cacao nibs and pulse lightly for an extra 15-30 seconds. The added crunch is divine.

Spread base into a lined tin and place in freezer.

Meanwhile place all the coconut mint cream ingredients in the food processor and process until combined and creamy. This may take up to 3-4 mins. Spread evenly over the base and place back in the freezer.

In a clean bowl combine the melted coconut oil, cacao, syrup (and optional mint) for the chocolate topping. Stir until combined and all the cacao lumps are gone.

Pour oven the mint cream and place back in freezer for up to 6-8 hours to completely set.

Can store in the freezer for up to 6 weeks but I can guarantee it wont last that long!

CHOC-BANANA PROTEIN CHIA MOUSSE

Published on February 8, 2015February 10, 2015 by Katie morgan3 Comments

Bananas are FANTASTIC and such a versatile fruit. They make smoothies thick and creamy, can be used to make ice cream or sorbet, mashed into home made fro-yo, mugcakes and delish pancakes and just taste damn good one their own straight from the peel (with a little spoon of peanut butter too). *Links to the recipes mentioned above at bottom of page. They are packed with fiber, potassium and magnesium and make the perfect go-to pre or post workout snack. They will keep you fuller for longer and help maintain bowl regularity. Bottom line – eat a banana a day to keep the doctor away!!!

I was peckish after dinner last Saturday night and wanted a quick-ish healthy dessert.. preferably chocolate thanks. I had my usual Friday Fro-yo the night before so thought I could adapt some of the ingredients and make a choc banana protein mousse. I used the chia seeds to add extra fiber, protein, essential healthy fats to the mix and also to help with the ‘mousse’ consistency without using gelatin or other artificial ingredients. Give it a go…

CHOC-BANANA CHIA PROTEIN MOUSSE – serves 1

1 scoop protein powder (chocolate or vanilla)

1 Tbs cacao powder

1 Tbs chia seeds

1 Banana mashed

2-3 Tbs milk or yoghurt

Simply mash and combine all ingredients in bowl or container (handy hint: put the lid on and shake it all around to combine). Pour into a smaller bowl or ramekin and place in fridge for up to 1 hour. The longer the better to allow for the chia seeds to expand and ‘set’.

Take out of fridge, top with granola, chocolate buckinis, sliced banana and cacao nibs and scoop away. This dessert it PACKED full of protein so it wont leave your tummy unhappy pre snooze either… aaaaaaand it tastes delicious!!!

ENJOY

PS. More recipes that contain the amazing BA-BA-BA-BA-NA-NAAAAA below:

Peanut butter pancakes recipe >HERE, Mug cake recipe >HERE, Nut free banana granola bar recipe >HERE, choc banana smoothie recipe >HERE, Choc-mint smoothie bowl recipe >HERE, strawberries and cream smoothie recipe >HERE, Banana bread recipe >HERE, Banana Date Muffin recipe >HERE

GREEN HULK SMOOTHIE BOWL

Published on January 20, 2015January 24, 2019 by Katie morganLeave a comment

The best way to get your servings of fruit or veggies in for the day – is by drinking them. You wont taste the spinach in a smoothie and it is a lot easier to drink a huge handful of spinach than eat it with a fork. I personally think half of the fun of a smoothie bowl is not only eating it, but decorating it. And since I am all about the toppings and little crunchy extras you can imagine how much I am in my element.

Its definitely no master piece but today I am featuring my “green hulk” smoothie bowl. It’s a keeper!

GREEN HULK serves 1

1 frozen banana

1 kiwi fruit

handful spinach or kale (LOTS)

1/2 cup almond milk

1 tsp GREENS powder

1 Tbs chia seeds

(OPTIONAL) 1 Tbs cacao powder

Note: The cacao will make it more of an unattractive greeny brown colour :)

Add all ingredients to blender and blend until smooth and creamy. Add more milk if you desire. Should be nice and thick so you can scoop it with a spoon! Top with fresh fruit, coconut, chia seeds, nuts or buckinis and enjoy!! Go NUTS! Literally – nuts will improve the protein and healthy fat content significantly and make it a nutritional powerhouse and great wholesome post workout meal or snack.

CHOC-MINT SMOOTHIE BOWL

Published on January 16, 2015April 15, 2016 by Katie morgan3 Comments

Another ‘hot’ health craze going around at the moment is pouring your smoothie into a bowl and eating it with a spoon. Yep forget jars in 2015, it’s all about the bowls… and even more about the copious amounts of decorative toppings.

My favourite ice cream flavour would have to be choc mint hands down, followed closely by coconut. This smoothie bowl literally tastes like you have smashed a whole packet of Arnott’s mint slice. Definitely worth a try!

CHOC – MINT SMOOTHIE BOWL – serves 1

NOTE: this smoothie bowl has 2 components/halves but it still the one serve

GREEN HALF

2 frozen bananas

1 scoop protein (or LSA)

Handful spinach leaves

Small handful of mint leaves

1 Tbs almond butter

1 cup almond milk

1 scoop vanilla or chocolate whey protein

Blend until thick and well combined. Pour HALF into one side of a bowl.

CHOC HALF

With the other half remaining in the blender add

1 Tbs cacao powder

1 Tbs cacao nibs

dash of almond milk

and blend. Pour into other side of the bowl. Top with almonds, chia seeds, coconut, cacao nibs, goji berries or buckinis. Go wild!!