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Cacao Mousse

This is such a great snack or dessert as is it full of healthy fats, omega 3’s and protein. Have this as an after-dinner dessert or mid-afternoon snack and I guarantee you’ll love it. Cacao Mousse Ingredients:  Half a medium avocado 1 tbsp. cacao powder Sprinkle of salt ½ tsp. cinnamon ¼ tsp. vanilla essence Stevia ** 1/2 scoop of protein powder Banana 50 grams (for topping) 1 tbsp. coconut cream or yoghurt     Method: Mix ingredients together with a fork or can blend.   Top with berries and sliced banana. ** Option to use maple syrup   Macros: P: 20 g C: 25 g F: 17 g   Remember to tag me on instagram (@claudiacramer_) or comment on my Facebook (Claudia Cramer – Nutritionist) if you enjoyed it. Thanks 🙂 Advertisements

Chewy-Chocolate Cookies

Okay, before you freak out, the main ingredient in this is quite sneaky! This recipe is super-packed full of good fats, antioxidants and is very easy to make and have on hand for snacks during the day. Let’s get to it then. Ingredients: 2 x cans of Black Beans (drained) 110 g Almond Meal 1 cup Coconut Flour 1 scoop Brown Rice Protein Powder (Get Fit Co) 2 tblsp Olive Oil 5 tbsp Cacao Powder 1 tablespoon honey or maple syrup 40 ml Milk (almond / full cream / alternatives) 1 tsp baking soda 40 grams Dark Chocolate (option to add to mixture or crush for top of each cookie before baking) Combine all ingredients except for the dark chocolate. I like to leave this and crush a bit of chocolate on each cookie. Roll the mixture into balls and press with a fork into a lined-baking tray, I make about 20 smaller ones (portion control 😛 ) Bake for approximately 20 minutes on 180 degrees, but check after 15 and use your judgement if …

Fudge Chocolate Brownies

Now before I tell you the secret ingredient, let me say, you won’t even notice it is there, smiley face. One of my favourite things to do when baking it so make something taste delicious, plus sneak in as many veggies as I can.  This way I can have a ‘dessert’ every day as a snack. I generally eat gluten free and dairy free, and this recipe is none-the-different.  I am always interested in substituting the flour component of classic dessert recipes with other bases.   For the recipe this week I tried Brown Rice Flour (because it is gluten-free).  That is the beauty with all recipes, if you don’t have or don’t like something, you can usually swap it for a different base. The ingredients are as follows. 1 1/2 cup drained Black Beans (ah, yep so much goodness, won’t taste it promise) 1 cup Brown Rice Flour (found in ‘Health Food’ Isle at Coles) 4 tblsp Cacao Powder (could use Cocoa if not too concerned about bit of extra sugar) 30 g Open to …

Vanilla Protein Pancakes with Caramelised Maple Banana

Ingredients: 1/4 cup oats (Rolled or instant) vanilla protein powder (45 g)** can alternate flavours 2 large eggs vanilla essence (dash) mixed spice (1/4 tsp) cinnamon (1/4 tsp) 1 large banana maple syrup (2 tsp) nativa /stevia  (optional)** Olive Oil (for the pan, 1-2 tsp) Toppings: Optional  Shredded Coconut Raw Choc Pieces Method: Lightly oil a small-sized pan and put on a low-heat. Slice the banana lengthways and gently place on the pan. Add the maple syrup and a sprinkle of natvia (optional) and cook the bananas until golden. Set aside on a plate while preparing the rest of the mixture. Mix the rest of the ingredients into a mixer / blender and mix until a smooth consistency.  Lightly cook on a low-medium heat until golden brown on each side.  Top the pancakes with banana, sprinkle coconut and grate some raw cacao. Enjoy warm! SERVES x 1 person (approx. 2 pancakes) Can adjust the recipe for the amount of people serving.      

Sweet Potato Chocolate Brownies

This is a very easy, simple and quick snack.  I had it before a a gym session because it has good complex carbohydrates which are extremely important before exercise. Ingredients: 150 grams Sweet potato (cooked) 1 cup of oats 1 medium sized apple 2 tblsp honey or maple syrup 2-3 tblsp cacao powder (or cocoa if you like it a bit sweeter) 1/4 cup almond milk (or any other milk) 1 tsp cinnamon dash vanilla essence 1/2 tsp baking powder Method: Mix all of the ingrediants together in a mixer or blender and cook at 160-180 degrees celsius for approximately 20-30 minutes or until golden and springy to touch (with a fork). Serves: 9 slices   TOPPER OPTIONS: Could add strawberries, blueberries, coconut yoghurt / coconut icecream to the top for a delicious, guilt-free dessert or snack which still provides a good amount of protein and carbohydrates. MACROS: For 1 slice Fat: 2.2 grams Carbohydrate: 17.1 grams Protein 3.7 grams        

Orange, Almond & Cardamom Slice

Gluten free and dairy free, this slice is a very simple, light & delicious snack for any time of the day, without any added sugars or nasties. Ingredients: 50 g almond meal 50 grams oats 1/2 tsp cardamom 1 tsp baking powder 1 large orange 1/4 cup honey 2 large eggs Boil the Orange in a small/medium sized pot (water slightly covering orange) until tender to touch (with a fork) – approx. 20 mins. Change the water if necessary. In a mixing bowl, combine the dry ingredients (oats, cardamom, almond meal, baking powder). Add the rest of the ingredients except the Orange. Once the Orange has become soft/tender, place in a blender or processor and mix until a very smooth consistency (yes, including the rind). Add the Orange mixture to the rest of the ingredients. Mix & place in a baking tray /tin, lined with baking paper. Bake at 160-180 degrees Celcius for approximately 15 minutes. This will vary depending on your oven so adjust accordingly or bake until slightly golden on top. Enjoy!

Chocolate and Pumpkin Protein Brownies

Hello everyone! I love this little recipe. I’m pretty sure I ate most of the batch after my gym session. This is a delicious and easy gluten-free and dairy-free recipe that I hope you will enjoy.   Ingredients: Cacao powder (2.5 tbsp.) Oats (80 grams ) (I used quick oats) Eggs (2 large) Pumpkin (cooked) (2 cups) Maple Syrup ** (2 tbsp.) Protein Power (45 g) *** Baking Powder (1 tsp) Cinnamon (3/4 tsp) ** option to add more maple syrup, although this was sweet enough for me. Makes about 16 small slices   Information Per slice. Calories: 59 CHO: 8.5 g Fat: 1.4 g Protein: 3.3 g

Sweet Potato Shepherds Pie

Delicious protein-filled, gluten-free and dairy-free alternative for dinner, without forfeiting the flavour. Serves 2-3 (take ingredient quantities into account if wanting to make a smaller/larger size) Ingredients: 500-600 g Beef (cubed) 2 tbsp olive oil 1/2 large sweet potato 1 can chickpeas (water drained) 1-2 tbsp nutritional yeast (optional, could use cheese if not dairy intolerant) 1/2 large brown onion minced garlic (2 tsp) + (1 tsp for the topping) 1 small capsicum 1 large carrot 1 medium zucchini 1 1/2 celery stalk 1 cup chopped mushrooms 1 tsp cumin 1/2 tsp coriander (ground) 1/4 tsp paprika 3 tsp tomato paste 2 tbsp braggs aminos (optional soy/tamari sauce use if have no braggs) Method: Roughly chop the sweet potato and put into a small saucepan, over a medium heat, and boil (trying to get it soft, to later mash). Saute the olive oil, the onion, garlic (2 tsp), cumin, coriander, paprika in a fry pan.  Gradually add the mushrooms, carry (chopped), zucchini (chopped) and capsicum (chopped).  Add the braggs and continue cooking until the vegetables …

Red Velvet Protein Pancakes  

I was actually so impressed by these, possibly a total fluke. They turned out so light and fluffy I will definitely be making these again. Ingredients: 1 small beetroot 2 eggs (large) 6 tblsp egg whites Protein powder (I use musashi vanilla which is around 45 g per serve, or 3 scoops) 1 date 1/2 cup oats Cinnamon 3 tsp raw cacao powder Dash of vanilla Method: Heat a small saucepan and cook the beetroot (skin off) for about 10-15 mins until nearly soft. Drain the water and put into blender. Add eggs, egg whites, vanilla, date, cinnamon, cacao & oats with the beetroot in the blender until smooth. This is your mixture. Heat a medium pan and add a small amount of olive oil. Cook in small amounts the mixture as a normal pancake. Serve with strawberries or coconut yoghurt, drizzle with maple syrup. Enjoy x

My Top 10 Nutrition / Fitness Inspirations

Sometime it can be a bit overwhelming to see hundreds of thousands of articles and people preaching their way of exercise and nutrition. With some of these being a bit contradicting, it can be a bit daunting to know just where to start, or to just where to get some credible information. These are some amazing blogs and personalities that I have been following (instagram, not real life stalking) for quite a while now, and would happily recommend for anyone seeking some authentic knowledge on nutrition and exercise. Nutrition / Fitness  Precision Nutrition (Dr John Berardi is a genius)  (https://www.facebook.com/insidePN?fref=ts) Layne Norton (@biolayne) (https://www.facebook.com/BioLayneLLC?fref=ts) Moodi Dennaoui  Lean Bodies Consulting (@leanbodiesconsulting) (https://www.facebook.com/LBCOnlineCoaching?fref=ts) Australian Strength Coach (@australianstrengthcoach) Health / Wellness Jessica Sepel (@jshealth) McKel Hill (@nutritionstripped) Teresa Cutter (@teresacutter_healthychef) Emily Skye Fit (@emilyskyefit) General Awesomeness  Jamie Oliver (@jamieoliver)