No Bake Coconut Balls

Everyone these days is going nuts over coconut, if you’re looking for a great snack or feeling the urge for a sugar hit, then this is for you. Filled with natural healthy ingredients, this is an easy recipe with only 4 ingredients, and won’t take long either. Enjoy! ☺

Ingredients:

1/3 cup coconut oil

2-3 tablespoons peanut butter

2 1/2 cups rolled oats

1/3 cup shredded or desiccated coconut

 

Directions:

  • Add coconut oil, peanut butter and rolled oats to a food processor and mix well combined.
  • Scoop out bite sized pieces with a spoon and roll into little balls.
  • Toss each ball gently in the finely shredded coconut until well coated.
  • Place on a flat tray lined with baking paper, refrigerate for 30 minutes and serve.

 

Spicy Meatballs with Thai Sauce

Meatballs are easy to make, loaded with protein, and one of the most satisfying comfort foods around. Aside from using quality ingredients, the real key to making meatballs that rock is proper preparation. Meatballs should be juicy and flavourful, but most guys overwork the mixture and end up with chunks that are dry, dense, and generally unappealing. Combine the ingredients well, but gently—and don’t over-mix. This principle also applies when making hamburger patties

INGREDIENTS FOR THE MEAT:                           FOR THE SAUCE:

1 tablespoon garlic, minced.                                                1/2 cup light soy sauce

1 tablespoon chives, minced.                                              1/4 cup basil leaves

1 teaspoon parsley                                                                1/4 cup mint leaves

1 tablespoon hot spicy sauce.                                             1 tablespoon garlic

2 egg whites whipped.                                                         juice of 1 lemon

1/2 cup panko breadcrumbs.                                             1/4 cup white balsamic sauce

1 kilo Turkey or lean mince

Directions:

  1. Mix together all meatball ingredients except ground meat and breadcrumbs.
  2. Add turkey and breadcrumbs to the mixture and combine gently with a spoon. Do not over-mix. Let rest in the refrigerator for 20–30 minutes.
  3. Shape mixture into balls. Tip: Don’t make them much bigger than golf balls or the centres will be cold and dry.
  4. Prepare your sauce. Place ingredients into blender and pulse to combine.
  5. Place 2 tbsp vegetable oil in a sauté pan and bring to a high temperature— you don’t want the oil to burn or smoke, but you want it hot enough to brown your meatballs.
  6. Add meatballs and allow them to brown on one side, then reduce heat and repeat process on all sides. Remove meatballs from sauté pan, place in baking dish or ovenproof pan, and finish in preheated 350 degrees in oven for 8-10 minutes
  7. Once meatballs have finished baking, remove them from the oven and toss them in a bowl with half of your sauce. Serve immediately and enjoy

Turkey/Chicken/Lamb Loaf

Ingredients

675g lamb, turkey or beef/chicken mince
½ cup rolled oats raw
½ cup red or green capsicum
½ cup spinach chopped
¼  onion diced
1 egg
2 tablespoons bread crumbs
¼ grated carrot
¼ grated zucchini, herbs , salt and pepper.

Method

Combine all ingredients together in a medium bowl and combine. Mould into a loaf shape and place in the middle of a 20cm X 20cm square pan.

Bake for 1 hour or until thoroughly cooked through.

Nutrients per serve.

Calories 213, total fats 4g,saturated fat 1g, trans fat 0g, total carbohydrates 9g, dietary fiber 2g, sugar 1g, protein 36g, iron 2mg, sodium 109mg, cholesterol 122mg.

Healthy Apple Cup Cakes

Ingredients

  • 1 Egg
  • 4 Egg Whites
  • 200g Cottage Cheese
  • 1 Apple (Peeled & Grated)
  • 1 Teaspoon Cinnamon
  • 1 Tablespoon Stevia

 

Cooking Instructions

  1. Pre-heat the oven to 180°C (350°F).
  2. Mix all of the ingredients together in a mixing bowl.
  3. Add cinnamon and sweetener to your own taste.
  4. Divide the mixture over 10 cupcakes.
  5. Bake for 30 minutes at 180°C (350°F).

Protein Booster Smoothie

Ingredients:

1 small frozen banana or your choice of fruit, berries are best options

1 Scoop Vanilla or chocolate protein

1 Shot espresso coffee (optional)

300ml unsweetened Almond milk/Coconut milk or Low fat Milk

1-2  teaspoons of Maple Syrup

1 teaspoon organic coconut oil or Coconut Butter
1 teaspoon almond meal (optional)
1 teaspoon chia seeds  (optional)

GREAT FOR AFTER WORKOUT!!

Method:

  1. Put all ingredients in blender and

Blend for 2 minutes. Enjoy

This smoothie will  give you so much energy, its packed full of essential amino acid, essential fats, simple sugars, carbohydrates, antioxidants and plenty of vitamins.

Only take a few minutes to prepare. Give it a go.

Purple Kick Start Cleanser

Ingredients: Makes 3 Serves of 500ml

1-2 Red Apples, Cut into smaller pieces.

½  small Lebanese cucumber

Large handful Baby Spinach

3-4 stems of Kale
1 small carrot, Cut into smaller pieces.
1 stalk Celery, Cut into smaller pieces.
Large bunch of red grapes
1/2 cup frozen blue berries

1/2 cup frozen strawberries

1-2 teaspoons chia seeds

1 tablespoon Organic Coconut Oil

Large class ice cold water

  Method

  1. Cut apples, carrot, celery and cucumber into size pieces and put in blender.
  2. Add Kale to the top.
  3. Add water. Blend to mixture becomes fine texture. 1-2 minutes.
  4. Take off blender, add Baby spinach first then red grapes, blue berries, strawberries, chia seeds and coconut oil.
  5. Place back on blender and blend for a further 2 minutes or until mixture is a fine texture.
  6. Enjoy this smoothie, it can be used as first thing in the morning, pre and post workout.

This smoothie will  give you so much energy, its packed full of essential amino acid, essential fats, simple sugars, carbohydrates, antioxidants and plenty of vitamins.

Only take 10 minutes to prepare. Give it a go.

Protein Banana Yoghurt and Peanut Butter Cake

Ingredients:

2 170g chobani low fat vanilla yogurt.
2 bananas ripe
3 scoops (100g) protein powder, vanilla or chocolate.
3 eggs.
2-3 tablespoons smooth or crunch natural peanut butter.
1/2 cup desiccated coconut.

1/4 cup cacao choc chips.

1/4 cup almond meal.

Method:

  • Pre heat oven at 180 degrees.
  • Mash the bananas.
  • Put all ingredients in a bowl and mix.
  • Pour the mixture in a silicone baking tin ( cake tin 20cm)
  • Put in oven for 40 minutes at 180 degrees.
  • Let the cake cool off before demoulding.

Nutritional Content: Serving 1 cm Thick                 

Energy 68.7 calories
Protein 8g
Carbohydrates 4.2g
3 eggs.

Fat 2.3g
Fibre 0.5g

Lemon Bites

Ingredients: 

1 cup raw almonds OR almond meal
1/2 cup raw cashews
2 1/2 tablespoons coconut oil
3 tablespoons rice malt syrup
1 lemon, juiced and zest
pinch of sea salt
1/2 cup shredded coconut

 

Equipment:

  • Food processor
  • Fridge

Instructions:

  • Put all ingredients except the shredded coconut in a food processor until the mixture comes together, scraping down the sides as needed
  • If the consistency is a little dry or crumbly, add in a little more coconut oil and process again – consistency can be a factor with the strength of your food processor
  • Roll into walnut sized bites, and roll each bite in the shredded coconut to cover
  • Pop in the fridge until set, around 30 to 45 minutes
  • Store bites in the fridge in an airtight container

STICK TO 3-4 AT PER SERVE.

No Bake Energy Bites

Ingredients

½ cup oats

½ natural chunky peanut butter

½ unsweetened desiccated coconut

2tbsp. vanilla protein powder (can substitute with 2 tbsp. of almond meal/flax meal)

1/3 cup honey

¼ cup chia seeds

½ cup cacao nibs

¼ tbsp. cinnamon

 Method

  • Mix all ingredients into a bowl until combined
  • Roll dough into 20 bite size pieces
  • Refrigerate for 30mins
  • Store in an airtight container put in refrigerator for up to a week

 

 

Healthy Nut Balls

Ingredients:

1 cup unsalted cashews

1 cup unsalted almonds

1 cup sunflower kernels

1 tablespoon chia seeds

1 cup currents

2 cups pitted dates

1 teaspoon vanilla essence or peppermint

1 scoop chocolate protein

1-2 tablespoons of low fat milk or almond/coconut milk as needed

 

Method:

ALL IN INGREDIENTS IN A FOOD PROCESSOR, BLEND FOR 2-3 MINUTES. IF MIXTURE WON’T STICK, ADD MILK FOR BINDING IF NEEDED.

THEN ROLL INTO SIZE OF GOLF BALL AND ROLL THROUGH DESICATED COCONUT.

PLACE IN FRIDGE TO SET FOR 60 MINUTES.

 

ENJOY AS A SNACK, TRY AND ONLY HAVE 2 A DAY….. !!!!!!!!