Tag Archives: baking

Enjoy The Little Things

Often, as it is in a variety of aspects of life; the little things can be overlooked and sometimes; forgotten. This post is for them.

Over the last few weeks I have done the following:

  • Lost around 8lb (4kg) gradually & am maintaining it
  • Achieved above body weight on a machine in the gym
  • Didn’t lose my temper when I couldn’t lift the same weight (this is probably HUGE though)
  • My left arm tricep deficit looks to have caught up to my right, finally.

I also seem to have increased in skill level for baking:

IMAG0313

The are blueberry & chocolate blondies & they’re incredible!  

IMAG0358

I also made Protein cheesecake 🙂

In my training journey; I’m finally starting to see upper body definition – I’ve always had a really weak/inferior upper body, favouring my legs (I used to sprint, do long jump, cycle as well as relay when I was a lot younger)  I have pictures!!

2015 - 1 (1)

Screenshot_2015-05-14-08-14-19_1

Oh, yeah….I’ve also got back in to deadlifting, now I have a stronger core/quads.

I have a crazy amount of happy going on inside me, it’s all kinds of wonderful.  Andy had some awesome words to say about me today:

EMPOWERMENT

I’ve always believed that to truly achieve long term change that we need to really explore things for OURSELVES.

Granted we all need the correct guidance and help, something I myself have been fortunate to be afforded over the years from some very good people. However rather than just being a dictator or having people do as I say, with everything I like to get people to really find out what it is they want not only from their training but how it will make the other parts of their lives better and other peoples.

There are times when we all need to be told certain HOME TRUTHS but also times when to be asked the right questions that lead to us really looking into and researching for ourselves what we really want to achieve and how to get there, rather than just to be told this is the only way etc.

I’m unbelievably PROUD that many people I train are not only making physical progress but really making GREAT progress with other aspects of what they do.

One GREAT example of this is Sarah Watson going from a chronic debilitating back injury and addicted to painkillers along with other serious issues, to her now helping not only herself but others with their own fitness journey. Sarah does this via her own fantastically written blog: goalsforgains.wordpress.com. that covers her journey in a style that is not typical of the fitness industry.

For Sarah Watson to do this from where she started from physically is a monumental achievement as is the way she has used this to help her mentally along the way. But even more importantly Sarah has used what she has learned and is constantly still learning to HELP not only HERSELF but OTHERS aswell.

For me to see someone achieve all of this with fitness being the driving force behind it is my true idea of a success story, as it’s not just 1 person that has gained from her achievements but many others. Sarah has INSPIRED these people through being EMPOWERED to follow what inner talent she has.

This post has been a bit of a ramble, for that I apologise, just wanted to get some stuff jotted down & all of this didn’t feel like it warranted single posts.

TL; DR: Everything is aweome!!

Advertisements

Recent Protein Bakes….

Good evening & welcome to another baking round up, I will be your host this evening as we take a look at what has been baked in the kitchen for the past few weeks.

IMAG0154

OK, so first up was Lemon & Poppy Seed Cookies – These are actually the closest to real cookies I’ve made, the rest have either been too dry or too soft.  The recipe was based on one from Protein Treats By Nicola, I just added poppy seeds to them & omitted the lemon zest – after I took that stacked picture I did glaze them.  *a word of advice about glazing – do it while your mix is runny, it does start to thicken after a while & can make glazing difficult*

IMAG0171

Next up was breakfast on a day off from work…..banana & peanut butter pancakes!  for these I used egg,milk, a mashed banana and oat flour for the mix & layered them by spreading peanut butter over, then sliced banana & finished the top with some agave!

IMAG0211IMAG0214IMAG0220IMAG0229

Then, I went on a bit of a baking mission as I was on holiday from work.  I made super low carb brownies (a recipe found on Protein Pow) in one batch I added blueberries & raspberries & in the next batch I added those as well as some white chocolate drops & pecan pieces. I personally thought they were a little too dry, but the trainers in the gym seemed to like them!  I also made mini chocolate, banana & blueberry muffins and then because I had some fruit left over I made white chocolate & raspberry protein muffins – these were heavenly and did not see the gym the be given out!

IMAG0398

And finally, Gluten Free nut muffins.  The recipe called for peanut butter, but I switched it for cashew & added some blueberries to the mix.  I also added 20g of vanilla protein, just for an extra kick 🙂

It was my birthday last week & my wonderful husband made me Lemon Cake:

IMAG0272Real, pure, unadulterated cake.  Full of fat & sugar & it was incredible!!


Baking Roundup

If I blogged every time I baked some delicious protein noms then I’d have to create a separate blog for them, so gonna attempt to condense them down to a weekly/fortnightly blog post.  I’ll link recipes where I can, however I tend to tweak the recipe I’ve used.  any alterations will be mentioned though.

PROTEIN BAKING SUNDAY is officially now a thing, so we’ll begin there:

2015-03-22 16.50.24

First up, Banana Nut Muffins, courtesy of Protein Pow! For mine I used 2 tablespoons of cashew butter & 1 tablespoon of peanut Butter.  It will mess with the Macros, but I shouldn’t imagine it’d be too much difference.  Mine were cupcake sized, as opposed to muffins.  Pictured above with some chocolate spread on the top.

2015-03-22 16.53.30

Next (also from Protein Pow!) are Mini blueberry muffins – they’re not on the site, but solely on the app (which is a purchasable download) Er, oats, protein, egg, coconut flour & blueberries. Her recipe states to place two blueberries on top before going in to the oven, but I chose to cut mine up & add them to the mix.

2015-03-22 22.15.18

And finally, baked oatmeal.  Sadly, I googled for a recipe on my phone & cannot find it when I search for it again.  I do remember what was in it though!  Oats, protein powder, coconut, eggs, nutmeg, cinnamon & chopped dates.  It went in a loaf tin and baked for what felt like forever, but wow! So good when it came out.  It was my breakfast for a good few days after baking!

Sunday before that:

2015-03-15 12.46.18 2015-03-15 12.47.26

MINI cashew & banana muffins – exactly the same as the ones mentioned above, but I made these in miniature.

Then, because I’m not a massive creature of habit (& because a friend linked the website so I *had* to try something from it,) yesterday I made lemon cookies!

I added poppy seeds to mine because Lemon & poppy is amazing! These are (so far) the closest to “proper cookie” kind of texture that I’ve found so far.  I made two batches, one with poppy seeds & one without.  I prefer the one with but they were both incredible.  I may attempt a carrot cake version in the future!


I Baked……

One thing that I’m learning is that some recipes work really, really well & others have honestly made me question if the original recipe maker actually has taste buds. This week I’ve thrown away things that flopped, badly.  One or two were because the protein shake mix I had, I cannot really abide the taste in some things but it’s worked in other things; hence the reason I’ve not thrown it out.

Also, the mix being so different to normal cake mixes and things they can be incredibly drying, perhaps next time I need to adjust my timings.  I have a fan oven, so maybe I need to take that in to consideration.

I was gonna share everything I’ve made, however I’ve since changed my mind and am going to share with you what is, so far my favourite bake…..CARROT CAKE!  I wanna say who doesn’t like carrot cake?! However I know people that don’t, so I won’t 😛

I mean, look at that?!  Doesn’t it look incredible?

I’ve been searching for a few weeks now for a carrot cake recipe that genuinely excited me to try & I found one on TrainEatGain, this is what the recipe looks like:

Cupcake Ingredients:

  • 1 cup Oat Flour (I just grind regular oats in the food processor)
  • 2 scoops vanilla flavoured Whey Protein
  • 1/4 cup Egg Whites (approx. 3 large egg whites)
  • 120g greek yoghurt
  • 1/4 cup Almond Milk
  • 1 Tbsp Coconut Flour
  • 2-3 Carrots
  • 2-3 Tbsp Agave Nectar
    (adjust this to your own sweet tooth)
  • 2 tsp Cinnamon
  • 1 tsp Baking Powder
  • Walnuts (optional)

I used chopped up pecans instead of walnuts, and the carrots I had were huge so I only used one & my frosting was cream cheese, cinnamon & some vanilla extract.

Macros for each cupcake is 221 calories, 15g protein, 19g carb & 9g fat.

I threw everything into a bowl, grated my carrot & chucked that in too, then spooned the mix in to silicone cupcake cases & baked for about 25 minutes at 180 degrees (350F I think that is)

I kept the frosting in a tub in the fridge & only added it to the cupcake when they were ready to be eaten.  One of the PT’s at the gym got 4 of them, they’re quite hard to share though!


Gluten Free & Vegan Food Nearly Tipped Me Over The Edge Today!!

Wow! Who knew combining GF & Vegan was such a stressful affair! I have Vegan recipes & I have GF recipes, but today I tried to combine them…..with pretty dire results. A huge amount of baked good went in the bin today because they were just awful. Catastrophic you might say.

However, the first lot of cupcakes didn’t deter me.  I’d been grocery shopping specifically to bake this afternoon & bake I did!

The first recipe was from Protein Pow! which has a smorgasboard of recipes, all sectioned out for diet need, or protein powder used as well as food category.  I attempted her glorious looking salted caramel cupcakes, but omitted GF oats for coconut flour. BAD idea.  They just didn’t work. They were quite awful.  I sat in my kitchen, head in hands trying to figure out what to do. I’d just thrown away money essentially.  not to be beaten, I did the recipe again, but on a smaller scale & used oats.  Better.  But not caramely, you can smell it, but cannot taste it, so I guess I didn’t add enough. However, the recipe does create a nice, moist cake.

Screenshot 2015-03-06 10.02.26

I will find a flour that works with them on a gluten-free level, even if it’s just normal GF flour.  however, I don’t have any. My PT keeps promising to bring me some, but I’m still waiting. (hint, HINT Andy!!)

Second up was raw carrot cake bites, I found a recipe that didn’t specify the type of dates used, so I took my chances with the dates I had, every other recipe said Medjool & the local stores that stock them do not have any, much to my bemusement.  I learned that I really need a magic bullet, or a smaller food processor for these though, cos stopping the blender to scrape the dates from the side every thirty seconds made me want to throw it all in the bin & eat ice cream instead!

I was so worked up by the frigging blender I forgot to add my walnuts to the mix, so they’re literally blended up dates, carrots & cinnamon with coconut on them to stop them from being quite so sticky.  There’s no protein powder in these, unlike everything else I baked today.

Screenshot 2015-03-06 10.02.23

There are loads of recipes for these on-line, and they all read about the same. I’m gonna get some medjool dates and give them another go….not forgetting the nuts this time!

I then decided to make something I’ve made before, knowing it was gluten-free & used coconut flour.  This recipe is from What Runs Lori, however last time I made my coconut flour. This time it was a lot easier, on her website she called the “paleo blackberry bars” but I think they’re a bit too heavy to be bars & I cut mine up smaller.  For mine I used blueberries, walnuts (that should’ve been in my carrot cake things) and some chocolate…only a small amount though,  I like this recipe, it works quite nicely & was a hell of a lot easier than the caramel attempt!!

Screenshot 2015-03-06 10.02.35

And, lastly. Another from Protein Pow! and the easiest bake of today.  Had I not been so mentally drained from Caramel-geddon I probably would’ve made more; in fact there’s a similar version of this recipe on her site, but without the chocolate that I’m gonna make on my next day off work.

These were super simple;

  • Protein Powder (I used unflavored Soya)
  • Meridian Smooth Peanut Butter
  • Coconut Milk
  • Splenda
  • 4 squares or chocolate, cut up in to bits.

She states to do it in the food processor; we’ve already established that today I hate mine, so the lot went in a bowl & I stirred the crap out of it til I got a dough, you can add more milk if it’s too crumbly; which mine was.  Roll in to balls & nyom!

These are going to the gym with me in the morning for one of the personal trainers:

Screenshot 2015-03-06 10.02.28

That was me absolutely spent! I realised it was quite late on in the day & I’d not eaten since 10am,so I called it quits in the kitchen.

So, I got Vegan banana protein muffins, Vegan/Gluten Free carrot balls, Gluten Free coconut & blueberry cake ans well as Gluten Free cookie bites – Anna of Protein Pow said they’re vegan too, but I used milk chocolate not dark so they’ll have milk solids in them.

All the milk I used in today’s recipes was either coconut or almond milk. sweetener was Agave, except the cookie bites which needed a dry sweetener so I used Splenda.

One plus about today is I have friends on Facebook willing to share their cookbooks with me for more vegan/GF food.

Notes:

I’m not going vegan & don’t have coeliac/gluten intolerance – I just enjoy baking & it seems a lot of the “healthier” alternatives are either GF or vegan.


Banana & Cherry Protein Muffins

I’ve been perusing the internet recently looking for recipes that can still taste amazing, but not be as bad for you as their usual counterparts.  I stumbled across a recipe for oatbran muffins that intrigued me.  I was on Dukan for a while & oatbran was a staple food, but the recipes for cooking with it were heinous.  Anyhoo, Sunday = Extreme rest day so I baked.

The original recipe is from Ambitious Kitchen, I didn’t add applesauce & used whole eggs instead of the whites only.  Here is my version:

  • 1 2/3 cup oat bran
  • 1 scoop vanilla protein powder
  • 1 tablespoon baking powder
  • 1 teaspoon cinnamon
  • 2 small or medium very ripe bananas, mashed
  • 1/2 cup plain greek yoghurt
  • 2 medium eggs
  • ground vanilla pods
  • tablespoon of agave
  • 1 bag of dried, pitted cherries

I put it all in one bowl & mixed it together, I prefer paper cases to their silicone friends, so opted for those too.  Oven went on 200 degrees & the muffins were baked for around 18 minutes, tada!

2015-02-08 13.26.40

2015-02-08 13.25.17

They’re a lot more moist than I was expecting – as I mentioned earlier I’ve trialled Oatbran before & it wasn’t overly appetising…..more like eating little bits of grit.  I’ll have to remember this one & make them again some time!