Cookies: A Clean Recipe

cookies

I came up with this recipe last week and had to share it. These cookies are so good. I love to have them with a glass of kefir or a chocolate protein smoothie!

These biscuits are vegan, gluten free and low FODMAP too. They are a really good clean treat to have when you want something nice! As well as that they are so quick and easy to make.

Cookies: The Recipe

This recipe makes approximately ten peanut butter chocolate chip cookies.

Ingredients:

250g Peanut Butter (I used crunchy)

4 Tbsp Maple Syrup

1 Tablespoon Oats (Use gluten free oats to keep recipe gluten free)

40g Dark Chocolate Chips

2 Tbsp Chia Seeds (ground)

1 tsp Vanilla Extract

1/2 tsp Baking Powder

1/2 tsp Bicarbonate of soda

Sprinkle of pink himalayan salt

Method:

  1. Preheat oven to 200 degrees.
  2. In a bowl, mix together the oats, chia seeds, baking powder, baking soda and 25g dark chocolate chips.
  3. Separately, mix the wet ingredients together; maple syrup, vanilla extract and peanut butter.
  4. Combine both wet and dry ingredients and mix well.
  5. Roll mixture into small golf-ball sized balls and flatten out a little (they will flatten more when baked so you don’t want them too flat going into oven!) Place each cookie on a baking tray lined with grease proof paper. Ensure biscuits are well spaced apart.
  6. Use the leftover 15g of dark chocolate chips to decorate the top of the cookies.
  7. Sprinkle with a pinch of pink himalayan salt and place the tray on the middle shelf of your preheated oven.
  8. Bake for 12-15 minutes before removing the tray from oven to cool for ten minutes.
  9. Transfer cookies to a wire rack to complete cooling.
  10. Store in a sealed container. Cookies should keep for about a week – although my batch did not last quite that long 🙂

The Clean Coconut x

cookies

Paleo Bites: A Chocolatey Chewy Superfood Recipe!

paleo bites

When you’re trying to eat ‘clean’ you definitely don’t need to go without a treat. I created these Paleo bites in an attempt to curb cravings in a nutritious way. They are great with a mid-morning coffee or even a matcha latte!

These bites are naturally sweetened with maple syrup and dates. They are vegan and are also gluten free. The recipe makes about 15 golf-ball sized bites. I chose to decorate them with bee pollen and desiccated coconut. These toppings are high in fibre, with bee pollen containing almost 25% fibre and desiccated coconut having about 13% fibre. Bee pollen is also high in iron and zinc and is about 16% protein.

What I love about these bites is that despite the fact that they contain lots of goodness, they still feel like a really indulgent and tasty treat and are very satisfying! So next time you’re feeling like a treat, avoid the processed rubbish with its sugar-laden empty calories and give these a go instead!

Paleo Bites: Ingredients:

  • 4 Tablespoons Almond Flour (Ground almond)
  • 6 Tablespoons Almond Butter
  • 1 Tablespoon Maple Syrup
  • 8 Pitted Dates (Try to get organic dates or sulphite and additive free dates as many packs I’ve seen have added sugar!)
  • 1 heaped Teaspoon Raw Cacao Powder
  • 2 Teaspoons Vanilla Extract
  • 1 Tablespoon Rice Milk
  • 1 Tablespoon Dark Chocolate Chips (I use Plamil dark chocolate chips)
To Decorate:
  • Bee Pollen
  • Desiccated Coconut
paleo bites
Almonds form the base of this recipe, I use ground almond flour and almond butter which adds extra protein.
paleo bites
I use this organic vanilla extract from Nielsen-Massey for these paleo bites also.
paleo bites
Cacao powder is a raw version of cocoa powder. As it is not heat-treated, it retains a higher nutritional profile than cocoa powder.
paleo bites
I use this organic maple syrup to sweeten the recipe
paleo bites
This recipe also includes some pitted dates which add that lovely chewy texture.

Paleo Bites – Method:

  1. Place the dates, rice milk, maple syrup, vanilla essence, cacao powder and almond butter in a blender and blend until smooth.
  2. Add the mixture to a mixing bowl and mix with the almond flour and dark chocolate chips.
  3. When thoroughly mixed, roll into bite-size balls.
  4. To decorate, set out bowls with your choice of toppings – I really like bee pollen and desiccated coconut on these. Roll each individual ball in either bee pollen or desiccated coconut to coat. You could even leave some plain or you could try coating some in raw cacao powder, cacao nibs or crushed nuts – get creative!
  5. Return to baking tray and allow to set fully in fridge before transferring to a sealable jar.
  6. Keep stored in fridge.
  7. Enjoy 🙂

The Clean Coconut x

Screen Shot 2016-03-05 at 09.56.45

Proats Recipe: The Clean Coconut

 

Proats

Proats, or Protein-Oats are amazing. In essence, making Proats involves combining some form of protein powder with oats, as the name suggests! I have been enjoying Proats for the best part of a year now and in that time I have perfected a fool-proof recipe for making them.I like having Proats at night if I have had a heavy weight training session in the evening. I also like them in the morning – particularly if it is cold, wet and miserable outside – they were a staple for me in January! I also like having them as a treat on the weekend with some extra yummy toppings! As well as that, they’re brilliant pre-workout for a boost of energy! So yeah, basically there is never a bad time to have Proats!

If you’re sick of your usual porridge then try out this version and enjoy a protein and fibre packed bowl of goodness! For some more inspiration on toppings follow me on Instagram or Facebook!

Proats

Proats: The Clean Coconut Recipe

This is my fail-safe, basic Proats Recipe that I always stick to. I always cook them on the hob, never in the microwave. This recipe will make a large bowl that will keep you full for ages! A bowl of these will provide about 32g of protein, 13g of good fats, 11g of fibre and just 20g of carbs. There are about 330 calories in a bowl*.

Proats

Serves: One (If you’re Greedy!)

Ingredients:

  • 1 Tablespoon Oats (I use gluten-free oats)
  • 1 Cup/250ml of Almond Milk (Or milk of choice)
  • 1 Tablespoon Chia Seeds (Milled or whole – I much prefer whole though as the milled can give the Proats slightly more of a gel-like texture!)
  • 1 Scoop of Protein Powder (Flavour of choice. I use whey or vegan rice protein)
  • 1 Tablespoon Milled linseed
  • 1/2 Tablespoon Goji Berries (Optional)

Bonus Ingredients:

  • For even more added ‘bulk’ and nutrition without excess calories try adding in half a finely grated courgette/zucchini to turn your Proats into Zoats…I promise you won’t taste it!
  • Drop of Vanilla Extract (For Vanilla Proats)
  • Tablespoon of Cacao powder (For chocolate Proats!)
  • Drop of peppermint extract for mint Proats – especially good when combined with chocolate protein and cacao powder!

Proats

Method:

  1. Place the oats in a pot and cover with the almond milk. Bring to the boil and simmer for about 3 minutes (I get my toppings ready during this time!). If you are including the vanilla extract or zucchini/courgette add them while the oats are simmering.
  2. Remove from heat. Add in the goji berries, chia seeds, ground linseed, protein powder. Stir well so that everything is mixed.
  3. Pour into a bowl and top with whatever you fancy. Some of my favourite toppings are nuts, seeds, berries, nut-butter, greek yogurt, honey, bee pollen, cacao nibs, desiccated coconut and dark chocolate.
  4. Enjoy 🙂

Proats

*Nutritional info is an approximation based on specific brands I have used and based upon use of almond milk and inclusion of goji berries in recipe. Toppings and use of zucchini or other bonus ingredients are not accounted for in nutritional info.

The Clean Coconut x

Protein Pancakes: A Gluten Free Recipe

Protein Pancakes are not just for Pancake Tuesday!

Screen Shot 2016-01-03 at 18.37.07

Protein pancakes are one of my favourite choices for weekend brunch. One Sunday I was craving some protein pancakes but I didn’t seem to have the right ingredients for any of the recipes I’ve tried before. I decided to improvise and came up with this recipe which turned out great. These pancakes are packed with protein and are really filling. They are also totally gluten-free and dairy-free*. They turn out like thick American-style pancakes rather than thin crepes.

I love having protein pancakes as a treat on the weekend, especially if I’ve been having smoothies for breakfast Monday-Friday! They’re also great after a heavy gym session to aid recovery. The best part about these pancakes is that they are full of clean ingredients. They’re high in protein and fibre, as well as being gluten and sugar free. They never leave me feeling bloated like typical refined wheat-flour pancakes would.

You can use whatever toppings you like but I really love some berries and maple syrup on my pancakes and the odd time I will drizzle some melted dark chocolate over them too to make them extra yummy! These protein pancakes are definitely a great way to ‘cheat-clean’ on your healthy eating regime and I’ll be stacking my plate high with them this Pancake Tuesday!

 

Screen Shot 2016-02-13 at 09.00.19

Gluten-Free Protein Pancakes: The Recipe

Yields: About 4 good-sized pancakes – Serves 2

Protein Pancakes: The Ingredients

  • 1 cup of wholegrain buckwheat flour
  • 1 organic egg
  • 1 1/2  cups almond milk (unsweetened)
  • 1 scoop vanilla protein powder* (Whey or rice protein works best – *use vegan protein to make these dairy-free)
  • 1 teaspoon vanilla extract
  • 1 1/2 tablespoons of milled chia seeds
  • 1 teaspoon baking powder* (Optional – makes pancakes more ‘fluffy’).
  • Coconut oil for cooking

Toppings:

  • Strawberries
  • Blueberries
  • Maple Syrup
  • Dark Chocolate (Melted – I used one square of chocolate per person)

Method:

  1. Place all dry ingredients in a bowl and mix before adding the wet ingredients (except the coconut oil) and mixing. Blend together with a hand whisk.
  2. Heat some coconut oil on a frying pan to a medium-high heat.
  3. Ensuring the pan is well-oiled and has heated up, use a ladle to scoop out some pancake mixture and spread it out on the pan. Fry on each side for a few minutes until golden. Wait until you see the edges of the top side of the pancake are beginning to cook before flipping.
  4. Top Pancakes with chopped strawberries, blueberries, maple syrup and some melted dark chocolate.
  5. Enjoy!
  • Approximate nutrition per serving (excluding toppings):  347 calories, 9.3g fat, 17.4g protein, 38.8g carbs – 10.2g of which is from fibre.
  • These macros do not include calories/fat from coconut oil used to fry the pancakes as I find the amount used can vary depending on the pan. Generally I will use 1/2 to 1 teaspoon per pancake.

The Clean Coconut x

protein pancakes