My Vegan Month: 1 Week In

November 5, 2017

It’s not quite one week in to “World Vegan Month”, but Sunday seems a good day for a round up.

In case you missed it, I’m “going vegan” for the month. I’ve gone into this with no preconceptions, no expectations, and no particular concerns. So these round up blog posts will simply be what’s on my mind, and what (if anything) has surprised me about being vegan so far.

How have I felt?

Surprisingly, no different to usual. Hunger and appetite are about the same. If anything, I feel less hungry – more balanced – than eating my usual foods. I don’t know if this is an increase in fibre, or food volume? I should point out that I haven’t done a complete 180* in my food choices here. I was already eating a “good diet”, of “mostly whole foods”, with almost everything prepped from scratch by my own hands. I already ate a lot of veg, quite a lot of pulses/lentils.

So what’s changed?

Well, obviously no meat, fish, or eggs. I didn’t eat much dairy anyway (for some reason it makes me a bit queasy these days). But of course there is a bit of dairy in things like sauces, chocolate, dressings etc.

Snacks and “quick grab” foods are more difficult

The few times I have felt hungry have been the times I’d typically grab a quick “something”. Doing that is much more difficult as a vegan, it turns out. Maybe not once you’ve got used to it, I suppose. But where I might make myself a quick protein mugcake (EGGS!), or some scrambled eggs (EGGS!), I’m now left opening and shutting the fridge door thinking: “hmmm”.Β  There are plenty of things I can snack on, of course. But at this stage in my vegan adventure, I can only think in meals. (Thank you to Bulk Powders who gifted me a box of their Chocolate Coconut vegan protein bars which have been my sweet treats!)

Protein is a little harder to hit

It’s not difficult to eat protein as a vegan – plenty of plant sources have decent protein (tofu, pulses, lentils) and of course there is trace protein in pretty much everything. But it’s more difficult to – say – bump up a meal by 20g protein. Because vegan protein is tied in to other macros. So I have been having more servings of protein powder than usual (thanks again to Bulk Powders for this vegan protein powder!)

You have to rethink “meal construction”

As an omnivore, you tend to think of your macros separately. “OK, for my carbs I’ll do potatoes…. I’ll have chicken with that for my protein, and if I need any fats in there I’ll put some butter on top.” Or whatever. A bit more creative than that, but you get the idea. You can’t do that with vegan foods, because (as mentioned), the macros are all attached. So I’ve been trying to find higher protein versions of “carb” foods – like these pasta shapes (made from lentil flour and green pea flour), so then I can just have a veggie sauce on top and the macros are pretty decent.

Food shopping is eye-opening

I did a late night dash to the supermarket on the 1st, because I realised I didn’t really have enough food in the house to create a vegan meal. It was eye-opening. I realised how people must feel when they first embark on a “healthy eating plan” for the first time. All of a sudden, entire sections of the shop are off limits or completely redundant. You have to scrutinise labels (who knew that not all Quorn products are in fact vegan? Not me!) The shop took ages (see “scrutinising food labels”) but by the end of it my trolley was pretty sparse.

Question of the week

What is creatine? I mean, what is it actually made from? Is it… vegan? (I hope so! If it isn’t, please let me down gently!)

Um… what else?

  • Gym performance is absolutely fine. I’ve had a wicked week’s training actually.
  • My guts are fine, thank you πŸ˜‰
  • Sleep is fine/no different.
  • I haven’t craved/been hungry for/missed anything in particular.


I will be using Fitproclientrecipes during the month, to try a whole load of new meals and snacks. I’ll report back.

For now, I will leave you with a recipe I’ve just made up on a whim. I call it Curried Cauliflower & Tofu, because that is what it is.


  • 20ml oil
  • 400g raw cauliflower, chopped
  • 400g firm tofu, water pressed out
  • 200g tomatoes, chopped
  • Spinach (as much as you want, it will wilt away to nothing anyway)
  • 1 lemon (grate a bit of the rind, and squeeze all of the juice)
  • Garlic paste or fresh garlic
  • Fresh coriander
  • Cumin seeds
  • Turmeric powder
  • Red chili flakes or fresh chili
  • Ground black pepper
  • You could put more herbs/spices in if you have them – I don’t)


  • Heat the oil in a heavy pan (lidded one)
  • Put in the cubed tofu and all the herbs/spices apart from the fresh coriander
  • Let the tofu brown a bit (you won’t be able to tell, because turmeric makes everything yellow, including my fingers, my kitchen surfaces, and my utensils)
  • Add the lemon rind, tomatoes and cauliflower
  • Put the lid on the pan and let it cook away
  • Add the lemon juice & spinach, turn the heat down, and leave it.
  • Put the fresh coriander on top when it’s done

Macros per 1/4 of this recipe:

  • Cals 193
  • P 15
  • C 8
  • F 12

So. There’s my rather underwhelming update after 5 days as a vegan! Let me know if you have any questions (or suggestions).

I’ve got some interviews with real actual (as in permanent!) vegan athletes lined up, as well as more recipes, review of vegan protein products, and anything else that comes to mind! Requests are welcomed.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist with 13 years experience in writing content and direct response copy for the fitness industry. Get in touch via Facebook, by sending a message here.

4 Healthier Pancake Day recipes from top fitpros

February 17, 2015

Today I turn the blog over to the capable hands of four fab fitpros. They’ve whipped up a pancake recipe each – which will you use tonight for Pancake Day?

The truth is, pancakes can be enjoyed all year round so if you find this blog post at a later date, go ahead and take your pick from these healthy, delicious protein pancake recipes!

Thanks to Fitcetera, The Fit Mum Formula, Benjamin Tormey and Vikki Ede.

fitcetera pancake day recipe
Fitcetera’s Fuss-Free Protein Pancakes

Fitcetera is a health and fitness blog run by Georgina Spenceley, a full time business analyst, part time sports massage therapist and blogger. Running, CrossFit and Yoga are her weapons of choice, but she also enjoys trying new fitness concepts. She has a passion for stylish apparel, and sometimes geeks out with science and gadgets. Georgina believes in a balanced approach to nutrition – no fads, no elimination – just moderation and learning to give your body what it needs, when it needs it. Look out for her “Anti-Diet Approach” book and course in the near future.

“I love these protein pancakes as a weekend treat that also helps me get my protein intake up. I sometimes struggle to get in enough protein to fulfill my needs as a very active person, but I also have a real sweet tooth, so protein powder helps me supplement my food. This recipe is so easy to make, and feels indulgent every time.”

– 1 medium banana
– 2 whole eggs (or 1 egg and 3 tbsp egg whites)
– 1 scoop (70ml or 25g) of whey protein (I use MyProtein Impact Whey, or Impact Whey Deluxe – vanilla or chocolate are nice)
– 1/2 tsp coconut oil (not because it’s “metabolism-boosting” or a “superfood”; just because it stops the pancakes sticking!)

– Mash the banana with a fork. Add to a jug with the egg and protein powder and mix well.
– Heat a small pan (for American style pancakes) or a large pan (for traditional thin) on a medium heat and add 1/3 of the oil until melted.
– Add 1/3 of the batter mixture and tilt the pan to coat. Cook until small bubbles appear on the surface then flip with a spatula (or, if feeling nifty, by flicking the pan), and cook until browned.
– Repeat for the remaining mixture.
– Serve stacked on a plate with toppings of your choice (berries, peanut butter, hazelnut spread, maple syrup, etc.) or for traditional thin pancakes, roll them up with lemon and a sprinkle of sugar (or substitute).

ben tormey pancakes recipe
Ben Tormey’s Coconut Flour Protein Pancakes

Benjamin Tormey is an international fitness coach and trainer with a background in pure mathematics. He applies those mathematical skills to the science of training and nutrition: this allows him to get results quickly and efficiently, while fitting training and nutrition comfortably into clients’ lifestyles. Ben has previously coached clients for and written articles for PropaneFitness and Fitocracy, and contributed recipes to Anna Sward’s Protein Pow. Ben teaches people how to fit training and nutrition into their lifestyle in a sustainable way, and build good habits, to ensure long-term progress. He helps them understand why they should do things, not just how.

“These pancakes are perfect if you’re keeping carbohydrates low, but they aren’t terribly high in fat either, which means you can almost certainly fit them into your macros with room for extras.

I have experimented with loads of different protein pancake recipes and I always come back to this one. It’s simple, quick, and doesn’t require loads of esoteric ingredients. It actually tastes like you’re eating a real pancake, which is the most important thing!

You can play around with the ingredients, because the recipe is quite robust. You can use egg whites instead of a whole egg, or coconut milk instead of cow’s milk, for example, and it’ll still work.

I like to serve them with dark chocolate pieces placed between each pancake in the stack. Or take an additional scoop of whey, mixed with a little water to form a sauce and drizzle that on top.”

– 1 scoop/25g whey protein (white chocolate and vanilla whey are excellent choices for this recipe, but pretty much any flavour will work)
– 4tbsp coconut flour
– 1 whole egg
– 2tbsp semi-skimmed milk
– Raspberries, blueberries, dark chocolate, nut butter to serve (optional)

– Mix all the ingredients or blend until smooth
– Coat a non-stick pan with cooking spray (butter and coconut oil are fine too)
– Place the pan over a medium heat
– Form small pancakes using 2-3tbsp of the batter
– Cook until bubbles form on top and then flip, cooking for another minute, or more until golden.

vikki ede gluten free pancake recipe
Vikki Ede’s Gluten and Wheat Free Banana Pancakes

Vikki Ede is Nutrition and Lifestyle Coach at As well as running, she holds workshops for a charity teaching schoolchildren about healthy eating. She runs cookery classes for the school kids and for the parents looking to learn the basics of feeding children healthier options. After going through peri-menopause in her 40s, Vikki set about learning how best to help this special-population. She understands the feelings and pain that can be associated with this stage of life and wants to help women get more from life, lose weight, increase energy levels and enjoy relationships more. shows women how to prevent, minimise or cope naturally with the many varied symptoms.

“All my recipes (including this one!) are created around tasty ingredients which benefit and nurture the hormones and reduce the impact of menopausal symptoms.

This pancake recipe is gluten free and wheat free and includes soya which is known to help during the menopause. It’s super quick, easy and stress-free for busy women juggling a million things.”

Ingredients (for 2 pancakes)
– 1 large ripe banana
– 1 large organic egg
– 2 tbsp gluten & wheat free or almond flour
– 1 tbsp protein powder (I use Synerprotein but you could use organic soya instead)
– 1/2 tsp vanilla essence
– 1/2 tsp cinnamon
– 1/4 tsp baking powder (GF)
– Coconut oil
– Maple syrup (optional)
– Fresh fruit of your choice

– Put the first 7 ingredients into a Nutri-Bullet or blender and mix for 30 seconds.
– Heat a large frying pan over a medium-low heat and add 1 tbsp of oil.
– Once melted add about 2 tablespoons of the batter at a time to the pan for each pancake and cook until the bottom is set (1-3 minutes).
– Gently flip with a spatula and cook for a further minute.
– They need to be small and will be β€˜floppier’ than pancakes which contain more flour.
– Serve immediately, topped with fresh fruit and maple syrup (optional).

the fit mum formula pancake day recipe
The Fit Mum Formula’s Flourless Ricotta Pancakes

Polly Hale is founder of The Fit Mum Formula, an online Fitness & Nutrition programme with all the resources you need to get in shape from the comfort of your own home. As a qualified Personal Trainer and Nutrition Advisor, and full-time Mum to six year old Aurora two year old Bella, Polly understands the need to feel healthy and energetic as well as confident about your body, but knows getting to the gym or following complicated regimes is just not an option for busy parents. Included in the BodyBack programme is an online cookbook with easy recipes that are all tried, tested and approved by her family.

“Avoiding gluten, whether by choice or for allergy reasons, doesn’t have to mean missing out, as this pancake recipe shows. Choose a protein powder that’s gluten free if you have an allergy or intolerance to it. Use whatever flavour powder takes your fancy – you could even skip the cinnamon and vanilla and use an unflavoured powder to make savoury pancakes; a little parmesan added to the mix would be delicious.”

Ingredients (makes 2 pancakes)
– 2 eggs
– 100g ricotta cheese
– 1 scoop (25-30g) protein powder
– 1 tsp. vanilla extract
– 1 tsp. cinnamon
– 1/2 tsp. baking powder
– Pinch of salt
– Coconut oil, to grease the pan

– Whisk all the ingredients together except the oil to make a smooth batter.
– Grease a frying pan lightly with coconut oil and heat to a high heat.
– In two batches, pour the pancake batter into the pan then turn the heat to low.
– After a couple of minutes (when the pancake starts to come loose and bubbles appear), flip it over.
– Fry for a further 2-3 minutes before turning out onto a plate and serving with fruit.

I’d love to know if you make any of these recipes! Let me know here or on FB or Twitter and I’ll pass your comments on to the fitpro behind the recipe πŸ˜€ I’m sure they’d love to know that their recipes are being enjoyed.

4 Healthier Pancake Day recipes from top fitpros is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

Heart-healthy recipes for Valentine’s Day

February 12, 2014

Hearts are everywhere this week as Valentine’s Day approaches. I don’t pay much attention to the plush and plastic type – I prefer concentrating on ways to show my actual heart a little love.

What follows is my version of a food-blog post. Let me point out that I’m not a food blogger, for several reasons (most of which you are about to discover…) However, when the folk at Waitrose asked me to come up with some heart-healthy recipes ahead of V-day, I said I’d do my best.

Waitrose are running their heart-healthy recipes project to promote healthy meal ideas we can all cook at home.

So, here goes! (All ingredients were bought from Waitrose with a voucher they sent me for this purpose).



Smoked trout pate with baked artichoke, walnut kale pesto and a beetroot heart followed by coconut whipped cream, seeds and berries

Smoked trout pate
– 100g smoked trout
– lemon
– parsley
– fresh horseradish root
– one shallot
– two (or more if you like) chestnut mushrooms
– a little oil for sauteeing

– Chop the shallot and mushrooms and saute in the oil using a low heat. Add a bit of lemon peel towards the end. Allow these to cool.
– Finely chop the horseradish (don’t use much, it’s really strong!)
– Add the trout, lemon juice, horseradish and cooked/cooled veg to a blender. Blend it all up.
– Season with salt (I used smoked sea salt) and black pepper.
– Pop a bit of fresh parsley on top to make it look fancy because “it’s for the blog”.
– Eat it and wonder why on earth you don’t make this all the time because it’s amazingly delicious!

Heart-health: trout
Oily fish is packed full of unsaturated omega 3 fatty acids, “good fats” which have been shown to reduce inflammation and benefit our health in many ways – including heart health. Be mindful of your omega 3 intake to help balance out our Western diets which tend to be so omega 6 and omega 9 dominant. A more common fish pate would be salmon or smoked mackerel (and I do love smoked mackerel) but my absolute favourite is smoked trout. So that’s what I made!

Walnut and kale pesto
40g walnuts
150g kale
1 fat garlic clove
Olive oil
Lemon juice
(Makes a small jarful – I didn’t eat all of this!)

– Toast the walnuts in a hot pan (watch they don’t burn)
– Steam the kale then cool it quickly in cold water. Drain it well and pat it dry.
– Put everything in a blender and… er… blend it. Add just enough olive oil to loosen the mixture so it blends well.
– Use as much lemon, basil and seasonings to suit your personal pesto preference.

Heart health: walnuts and kale
Most raw nuts (not peanuts) are good for heart health, as they’re high in unsaturated fatty acids (healthy fats) as well as vitamins and minerals. They also contain Fiber. All nuts contain plenty of fiber, Vitamin E, naturally-occuring plant sterols and l-arginine. Walnuts are a particular superstar, though, with more antioxidants than any other nut.

Kale is enjoying something of a purple patch in healthy-eating circles at the moment. Like most leafy greens and brassicas, it packs a nutritional punch: fibre, vitamins, minerals, phytonutrients and antioxidants including copper, folate and potassium. Steaming it is better than boiling it beyond all recognition.

Served with: a baked artichoke (for no particular reason other than artichokes have hearts, and their leaves are a delicious way to scoop up pesto and pate), some lettuce and endive leaves (for decoration) and a heart which I cut out of a cooked beetroot with a heart-shaped cookie cutter.

Heart health: beetroot
Beetroot juice is emerging as a popular pre-workout drink for athletes due to its high concentration of nitrates, which converts into nitric oxide in the blood. Nitric oxide widens blood vessels and lowers blood pressure. Just one of the reasons beetroot is great for heart health (and health in general).

Coconut whipped cream with berries, seeds and 100% chocolate
– Put a tin of coconut cream in the fridge overnight. This will separate the cream from the coconut water.
– Open the tin carefully and spoon out the hard cream solids (which will be at the top).
– Whip these using a food processor or a hand whisk – they will whip up just like cream.
– Flavour with vanilla if you want.
– Strew with seeds, berries and grated chocolate because “it’s for the blog”.

I served the coconut whipped cream with strawberries (because they’re traditional for Valentine’s Day, after all), pumpkin seeds, goji berries (just because they’re red) and grated 100% chocolate – my favourite!

Heart health: coconut and 100% chocolate (cacao)
The fats in coconut oil and cream are medium-chain fatty acids which are thought to be very heart-healthy despite being a saturated fat.

Dark chocolate is healthier than its paler counterparts, and 100% chocolate (or cacao) is chocolate with none of the unhealthy stuff added and all of the good bits retained. It hasn’t got any added sugar, sweeteners or fats and is a great source of antioxidants. Cacao contains theobromine, phenylethylamine and can increase your brain’s production of serotonin. It also contains vitamins and eessential minerals including magnesium, iron, calcium, zinc, copper and potassium. It’s a source of the flavonoids epicatechin and catechin. And, because it’s so strong, you barely need any to get that wonderful dark chocolate flavour.


Check out Waitrose’s healthy-heart recipes page for more ideas (and possibly some better pictures than mine!)

What’s your favourite heart-healthy ingredient?

Heart-healthy recipes for Valentine’s Day is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

Making your own nut or seed butter

November 2, 2013

Nut butter is something of a cult food amongst dieting bodybuilders. It’s dreamed about, obsessed over, elevated to the status of minor deity.

I do like it, although I’m not dangerous around it. (In fact, as an aside, one of the first notable moments of my prep with coach Vicky is when she told me I had to go out and buy the foods I considered “dangerous to be around” and to eat them every day. Since then, I’ve been able to have huge 1kg tubs of nut butters in the house and not crave them. Next up: cottage cheese LOL!)

Anyway, these days I make my own. Why? Cos I like pottering in the kitchen and I like knowing what’s in my food. And I like not spending Β£5+ on something which I can make for less than half that amount πŸ˜‰

Today I made walnut and sunflower seed butter to take with me next week to the INBF Worlds (it’s part of my pre-comp diet plan, and I eat it backstage on the day, too).

So here’s one of my few and far between “recipe” posts!

How to make homemade nut or seed butter

– Weigh out your desired amounts of nuts, seeds or a combination


– Soak for a few hours or overnight (soaking nuts and seeds makes them easier to digest)
– Rinse and leave to “drip dry” in a sieve for a bit.


– Spread in a single layer on a baking tray and pop in a barely-warm oven (or, as I did, in the oven which you’ve just turned off after cooking a meal). The idea here is not to roast the nuts/seeds as such but to dry them off and just to give them a bit of a toasted taste. Do not burn them!
– Put the nuts/seeds in your blender and whizz up. It might take a while and you’ll need to scrape the paste around a few times until it suddenly turns into the right consistency.
– If needed, or just if you want to, add a small amount of oil (I like flax oil).
– You could also add extras here like cinnamon, sugar/syrup/sweetener, salt, even chili? It’s entirely up to you. No need to pay top dollar for crazy flavours of nut butter again!
– Once you’re happy with the consistency, put your nut/seed butter in a clean glass jar.
– Leave it with the lid off for a while, it’ll be slightly warm from the blender.
– Keep it in the fridge and eat it all up before it goes mouldy (although to be honest I’ve kept a jar for months and it’s been fine).

Ta da!

Chef Nicola πŸ˜‰

Here’s some I made a while ago

And here’s my nephew’s enthusiastic review (at 3 years old, he’s already something of a connoisseur of nut and seed butters) πŸ˜‰

Even bodybuilders’ dogs eat nut butter πŸ˜‰

By the way, I’m planning a Q&A-type blog post before I fly out to the States, so if you have any questions about my prep, my lead-up to the Worlds, diet/nutrition, training, mindset, coaching – anything really – leave a comment and I’ll do my best to give a useful answer!

Making your own nut or seed butter is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

Muscles from Brussels

November 19, 2012

When two people send you Tweets about Brussels sprouts, on the same day and quite independently of each other, you know you need to take note.

“Eating sprouts and thinking of you!” said Jenna. A little while later, Jj declared “Nic, I can’t LOOK at a sprout without thinking of you!” I felt proud, and not a little humbled πŸ˜‰ Ha ha!

Elsewhere on the interweb (well, Facebook mostly) I am becoming renowned for my love of this much-maligned brassica. Brussels are for life (when they’re in season), not just Christmas!

The truth is, my favourite way of preparing Brussels sprouts is nothing fancy. In fact, it was born out of prep dieting which, as we all know, is bereft of pancetta and glugs of oil and toppings of butter of parmesan cheese.

Yet it is this simple recipe which has been adopted by various friends and social media folk (even those who previously thought they “hated” Brussels sprouts) and so I am happy to share it with you here.

I warn you, it takes… ooh… about 5 minutes prep time.

– Brussels sprouts
_ (optional: spray oil, salt, pepper, chili flakes)


Tip your Brussels sprouts into the baking tray. If any of them are giganto-Brussels, cut them in half (through the stem, so the halves stay in one piece). Spray with oil. Sprinkle with seasonings of your choice. Bake in a hot-ish oven (sorry can’t be more specific – hot enough that they cook, not so hot that the outsides burn) until done. Done is slightly blackened and crispy outside leaves, soft and caramelised insides.

They are delicious I promise you. Not a hint of the bitter taste which some people find with raw or boiled (bleee!) Brussels. Lovely straight from the oven and also great cold. They keep for a few days in the fridge. I tend to prepare about 1kg of them at a time and keep for snacks or sides during the week.

Particularly lovely are the little mini baby Brussels – just tip ’em in and off you go. Yum!

Muscles from Brussels is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

“Who doesn’t miss cereal?”

February 2, 2012

“Who doesn’t miss cereal?” These oh-so-true words were uttered to me at B-Fit at the weekend, after I was asked what I miss most on a bodybuilding prep diet.

One thing led to another, and so it was that I told Anna (of Protein Pow(d)er) of my vague plan to create some kind of protein cereal. “It ought to be easy,” I said. “Surely I could make some kind of batter from… I dunno… egg whites and protein powder and something, spread it thinly on a baking sheet, bake it, take it out, smash it into bits, and maybe bake it again? Then I could have cereal and (dairy-free) milk again! Trouble is, I never seem to find the time.”

Anna does find the time. Day after day, she finds the time to create amazing low(er) carb, high protein, high delicious stuff on her blog

And today, she did it. Today, she created “crunchy protein cereal“.

Here’s a picture (stolen from her blog). Now go and read the recipe. Four ingredients. Five if you include your milk of choice.

I am SO making this.

Thank you, Anna! You might just have transformed my life. Or certainly my diet.

Anna blogs at Protein Pow(d)er and also has a very active Facebook page.

“Who doesn’t miss cereal?” is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

Monday baking: dairy-free mocha muffins

January 16, 2012

Happy Monday, everyone! I’ve been meaning to bake for the blog, but weekends seem to fly by in a blur of training. Mondays are my day off, and also my “eat up!” days. The perfect time for baking.

Apologies as always for iPhone pics – I never said I was a food blogger πŸ˜‰

I recently got hold of some brown rice protein powder (thanks to Anna at Protein Pow(d)er for the recommendation) and have been wondering how it would bake up alongside some GOOD Hemp Nutrition chocolate hemp protein powder. I used this recipe of Anna’s as a very vague base (OK, so it’s nothing like it, but browsing her amazing recipes got me inspired!)

By the way, GOOD Hemp Nutrition are currently offering a whopping 33% off new online orders, to celebrate the launch of their new website. Go and check the website out and then grab your 33% discount! (Available until 17th January using this link.)

My aim with this recipe was to create a baked thing which would go well with a mid-morning cup of tea/coffee, fit my macros but still be something which a non-bodybuildery type would eat. I love coffee and dark chocolate, so that was the flavour hit of choice. I wanted to use non-whey protein powders.

The resulting muffin was denser, rather than fluffy, but very tasty indeed, ideal with a coffee (even held up to the “dunk test”.)

Next time I might try:
– less egg white/more Kara
– one egg as well as egg whites
– and/or some kind of filling or topping (vanilla protein powder and liquid? Or – if you do dairy – quark/greek yoghurt?)

All in all, two thumbs up. Let me know if you give them a try!

Dairy-free mocha muffins

Assemble your ingredients:

Chocolate brown rice protein powder (I use Growing Naturals currently on offer here)
Chocolate hemp protein powder (I use GOOD Hemp’s)
Liquid egg whites (I use’s)
Non-dairy milk (I love Kara)
Coconut flour (I use Tiana)
Baking powder (I use…er… Tesco’s?)
Not pictured – because I forgot – ground espresso beans (the real stuff not powdered, and dry not ready to drink)

25g chocolate brown rice protein powder
25g chocolate hemp protein powder
150g liquid egg whites
5g coconut flour (a little goes a long way with this stuff)
Splash (aka 25g) non-dairy milk
1/2 tsp baking powder
1 tsp espresso grinds (or to taste)

Use a blender or bowl ‘n whisk to mix it all together. I just do it in one go. Add the baking powder last.

Pour into muffin cakes (I use silicone ones). Sprinkle a little extra espresso on top if you like (I do).

Bake at gas 6 for 15-18 minutes.

Allow to cool (at least a little bit). Eat!

Stats per muffin (I got five out of this mix… even though there are only four in the picture… ahem):

Monday baking: dairy-free mocha muffins is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

Guest post: Anna from Protein Pow(d)er with a chocolate cake recipe

November 29, 2011

Today, Anna from Protein Pow(d)er gives us a very easy, very delicious recipe using hemp protein powder. As you know, GOOD Hemp kindly support my sporting endeavours, so I’m delighted to give you a variety of ways to use their products. I’ve got a recipe series up my sleeve, but I have to say this recipe from Anna is a fantastic one to kick us off! I urge to to try this… it’s fantastic.

When Nicola asked me whether I’d like to write a guest post, my first thought was ‘HELL YEAH!’ See, I’m a massive fan of her blog (and her absolute awesomeness! she’s a jaw-dropping champ and, as you guys already know, a tremendously inspiring person) so it was definite GO from me from the beginning. Knowing that Nicola is also a big fan of chocolate hemp protein powder, I thought it’d be appropriate to make a protein cake using it :-)))))

I love making protein cakes because they are so absurdly easy (you just blend everything together and, if you want, add some protein frosting) and, alongside a cup of coffee? Well, well, well *sigh* the whole thing can be quite disarming πŸ˜€ Anyways, without further ado, here’s the recipe:

Chocolate protein cake with coconut vanilla frosting

1 medium sweet potato (111g)
3/8 cups of chocolate hemp protein powder (56g)
1 cup liquid egg whites (170g)
1/4 cup cocoa (20g)
1 medjool date (pitted)
3/8 cups of milk (75g)
1tsp of baking powder

1 tbsp quark (23g)
1/4 cup of dissecated coconut
1 scoop of vanilla whey (20g)
bit of water (or milk)

Mix all the cake ingredients together using a blender.
Bake at 160 degrees C for about 35 minutes (until a knife comes out clean.)
Take it out and let it cool.
When cool, mix together the frosting ingredients and top the baby up πŸ™‚

Macros per 1 slice if you slice it into 4: 208kcals, 21g protein, 14g carbo (6g sugars), 7.8g fat (4g sat) and 5g fiber!

Yum, yum, thanks Anna! I have a few recipes of my own – using chocolate hemp – to share soon, lots of them inspired by your kitchen adventures!

Anna blogs at Protein Pow(d)er and also has a very active Facebook page.

“Guest post: Anna from Protein Pow(d)er with a chocolate cake recipe” is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

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