Low carb coconut macaroons

IMG_1864A childhood favourite recreated with vitafibre. These perfectly chewy coconut macaroons are dipped in dark chocolate and per satisfying macaroon contain less than 1g net carbs.

You will need Vitafibre for these, I have included this fantastic ingredient in a few of my bakes, its a great thing to keep in your cupboard if you are on a low carb diet, as due to its fibre content it counteracts carbs and allows you to indulge in some truly delicious creations.

My standard Vitafibre cookies are great when you add a little cocoa powder to them, I found it really lightens up the texture, so using that principle I experimented with adding coconut flour to vanilla whey to make a white cookie. From there the coconut macaroon idea was born.

My recipe makes 4 small macaroons.

Ingredients

  • 45g Vitafibre syrup (can be bought from Musclefood UK)
  • 20g Vanilla whey protein powder
  • 10g Coconut flour
  • 10g Desiccated coconut
  • 15g Dark chocolate (only 7g really is eaten)

Method  

  1. Heat your oven to 180 degrees/gas mark 4 and line a baking sheet with tin foil.
  2. Weigh out the vanilla whey, coconut flour and desiccated coconut in a bowl, add the vitafibre syrup and mix until it forms a sort of stiff dough.
  3. Some of the desiccated coconut probably wont want to bind, so just form the mix into 4 even balls then simply coat in the left over coconut.
  4. Press your thumb into the bottom of each of the balls so they have flat bottoms, and place them on the baking tray. Bake in the oven for approx 8 minutes until just starting to colour.
  5. When your macaroons are cool, melt your chocolate in a small bowl in the microwave, as its only a small amount it will only take seconds so shouldn’t burn.
  6. Dip the bottoms of the macaroons in the chocolate and leave to cool upside down.

MACROS (per macaroon): 77kcal/ 2.9g Fat/ 4.7g Protein/ 0.6g Net carbs 

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Luke’s Breakfast Pancakes

IMG_1676I was lucky enough a few weekends ago that my boyfriend decided to make ME breakfast. This is somewhat of a rare occassion, so definitely called for celebration. With a little guidance from me he came up with this fantastic protein pancake recipe. Its totally fool proof and makes 6 fluffy pancakes the size I make them, or 4 huge fluffy man size ones.

Ingredients

Method

  1. Start by blending the Oats. (If you have a nutribullet or similar smoothie blended type gadget, just put all ingredients into it and blend…Voila)
  2. If you don’t, blend the oats, add in the protein powder, and baking soda.
  3. Finally whisk in the eggs and almond milk.
  4. Heat up your pancake pan with a little coconut oil and once it is very hot ladel the mix onto the pan.
  5. Wait for the bubbles to appear, and to pop before flipping.
  6. Enjoy fantastic light fluffy pancakes.

MACROS (per pancake when batch makes 6): 109Kcal/ 3.1g Fat / 7.8g Carbs/13.3g Protein 

Protein Easter Nests

IMG_1289So we all remember these yummy Easter treats as kids. I had been racking my brain on what healthy Easter treats we could enjoy when these came to mind. Still just as fun to make with kids but far less naughty.

Ingredients

  • 25g Chocolate whey protein powder
  • 100g Dark chocolate
  • 1tbsp Coconut oil
  • 140g All bran cereal
  • 20g Blanched almonds

 

Method 

  1. Start by preparing a cupcake tray, lining it with 8 cupcake cases.
  2. Melt the chocolate together with the coconut oil, and add in the chocolate protein powder.
  3. Mix the all bran cereal into the chocolate and ensure all of the all bran is coated.
  4. Spoon 2 tablespoons of mix into each cupcake case and using the end of the spoon create a dip in the centre to form the nest shape.
  5. Place 3 almonds in the centre of each nest, and place in the fridge to cool.

MACROS (per nest): 160kcal/9.5g Fat/ 10.6g NET carbs/ 6.2g Protein 

 

Peanut butter cookies

IMG_0379I was on a serious hunt for carbs today, I even text my boyfriend telling him I didn’t care I just wanted cookies…So I made cookies that I could just about afford to have today on a low carb day. These delicious little gems have only 3.1g net carbs, were so quick and easy to make, and meant I didn’t end up binging on naughty foods.

Ingredients

  • 30g Coconut flour
  • 1 tsp Baking powder
  • 1/2 tsp Xanthan Gum
  • Pinch salt
  • 10g Vanilla whey protein powder
  • 10g Carob fruit syrup  (you could easily replace with Agave)
  • 75g Natural peanut butter
  • 15g Dark chocolate chips
  • 50ml  Unsweetened almond milk

Method

  1. Pre-heat your oven to 180 degrees and line a cookie sheet with tin foil/baking parchment.
  2. Gently mixing the coconut flour, baking powder vanilla whey protein, salt and xantan gum together.
  3. Add the carob/ agave along with the peanut butter and mix until combined.
  4. Add in the almond milk a little at a time, 50ml should create a perfect dough like texture soft enough that it can be mouldable without falling apart.
  5. Add the chocolate chips to the mix and separate the dough into 6 balls. Roll the balls in the palm of your hands and flatten down into a disc shapes, before placing onto the prepared cookie sheet.
  6. Bake in the oven for 10/15 minutes until they colour up golden brown. Leave to cool and enjoy!

MACROS (per cookie): 118kcal/ 7.4g Fat/ 6.1g Protein/ 5.5g Carbs (3.1g NET CARBS)