Low refined carbs

Powder Free Protein Shakes

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protein-shake

 

Ingredients;

  • 1 banana, peeled
  • mango (optional to have instead of banana)
  • handful of berries (optional)
  • 150g low-fat natural yoghurt or soya yoghurt
  • 100ml of milk or dairy-free milk
  • 1/2 cup of silken tofu
  • 1 tbsp peanut butter, nut butter or loose nuts and seeds
  • 1 tbsp chia seeds
  • dessicated coconut (optional)
  • raw cacao (optional)
  • ½ tsp cinnamon (or to taste)
  • ice cubes on hot days!

Method;

Using a powerful blender, either a stick blender that chops ice (and nuts in this case) or thermomix or other strong kitchen blender, blend until smooth (about 1 minute).

Sweet Potato Brownies – Grain Free

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chocolate-bar-brownies-cropped

Ingredients;

  • 1 cup mashed sweet potato
  • ½ cup smooth nut butter of choice (I recommend almond or cashew butter)
  • 2 tablespoons maple syrup, honey or rice malt syrup
  • ¼ cup raw cacao or carob powder
  • 1 tablespoon of dessicated coconut (optional)
  • Handful of raw cacao nibs or carob pieces (optional)

Directions;

  1. Preheat the oven to 180ºC and grease a small square cake tin.
  2. Melt the nut butter with maple syrup, honey or rice malt syrup.
  3. In a large bowl add the mashed sweet potato, melted nut butter and sweetener, and cacao or carob powder and mix well.
  4. Fold in the dessicated coconut and cacao nibs or carob pieces.
  5. Pour mixture into greased pan and bake for 20 minutes or until cooked through.
  6. Allow to cool completely before slicing and refrigerating.
  7. These brownies are best when cooled completely.
  8. Store in the fridge or freezer