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Category: Recipes
November 20, 2021

Peanut Butter Protein Balls

Who doesn’t need more snack ideas, right? – especially low carb ones that are diabetes-friendly and good for blood sugar levels. I found this recipe on the Diabetes Meal Plans Australia website.

They keep stored in the fridge for months – though you’ll definitely be eating them much faster than that.

Best of all they are low in carbs, blood sugar friendly, and incredibly satisfying!

One ball is equal to one serve.

Peanut Butter Protein Balls

These are high protein, low in carbs, blood sugar friendly and incredibly satisfying!

 
  • 3/4 cup Natural peanut butter (or almond / cashew paste)
  • 1/2 cup Vanilla protein powder (I used Protein Supplies Australia WPI)  – or protein powder of your choice
  • 1 teaps Vanilla Extract
  • 1/2 cup Shredded coconut
  • 1/4 cup Slivered almonds

  1. Place all ingredients into a bowl and mix together to combine.

  2. Next, get your hands into the bowl and roll the balls into 1/2 inch (1.5cm) bite sized balls – makes about 15 balls.

  3. Place them into a container as you go and store them in the fridge. These will keep for months like this.

NOTE:   one ball is one serve

Nutrition: 

167 calories each ball.  5g Carbohydrate.  10g Protein.  12g Fat.  

These protein balls get their sweetness from the protein powder and the vanilla extract.

When purchasing a protein powder, always check the labels for clean ingredients. Try to choose one that is stevia-based. According to research, stevia is one of the best sugar substitutes for people with type 2 diabetes and prediabetes, whereas some of the others have artificial sweeteners like aspartame, which aren’t ideal.

I sell the local Protein Supplies Australia here in my studio.  

Natural peanut butter is the kind that has no sugar or preservatives added, Sanitarium has a good brand available from Coles and Woolworths. Aldi sells a natural peanut butter in their Organic range. Basically, ‘natural’ peanut butter is just ground peanuts, which is how peanut butter should be – not with added salt, added sugar, and preservatives!

Be careful when selecting vanilla extract. Many have fructose or sugar added, which is not a great choice for people with type 2 diabetes or prediabetes. Choose a ‘natural’ or ‘pure’ vanilla extract and always check the labels.

Snack
peanut butter, protein, wpi
Lea Wagner No Comments , , , , ,
November 13, 2021

Satay BBQ Chicken Pizza

Satay BBQ chicken pizza
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Satay BBQ Chicken Pizza

Who doesn't love a pizza? But as a general rule, they are definately not considered a diet friendly food choose. Well, do I have good news for you! Simpson's Pantry have bought out a new wrap, low carb keto. At the time of writing this (Nov 2021) they are only available at Coles supermarkets.

By using this wrap as your pizza base, and replacing peanut butter with PB2 powdered peanut butter, you can have your pizza and eat it too.

Naturally, you can replace the toppings with other meats, lean cuts only.

I have used the fresh Mozzarella balls in this recipe, as they are lower in calories then even light cheese.

Course Main Course
Cuisine Italian
Keyword chicken, healthy dinner, healthy lunch, main meal, pizza, protein
Servings 2
Calories 368.5 kcal
Author Lea Wagner

Ingredients

  • 1 40g Simpson Pantry Low Carb Keto Wrap 1 wrap. 98 calories, 8.1gP, 4.4gF, 2.3gC
  • 2 tbsp Mayvers Protein Peanut Butter OR for less calories 225 calories, 12.8gP, 16.8gF, 5.2gC
  • 2 tbsp PB2 Powdered Peanut Butter, dry (instead of peanut butter) 55 calories, 5.7gP, 1.7gF, 3.5gC
  • 100 grams Fresh Mozzarella Cheese balls 264 calories, 17.9gP, 20.3gF, 3.4gC
  • 3 tbsp Foutain BBQ reduced sugar 43 calories, 0.4gP, 0.2gF, 9.4gC
  • 140 grams Cooked chicken breast meat 231 calories, 43.4gP, 5gF, 0g C
  • 60 grams Onion, diced or sliced 18 calories (or as much/little as you like)
  • 30 grams Capsicum, diced or sliced 8 calories (or as much/little as you like)
  • 60 grams Mushrooms, sliced 1/2cup. 15 calories (or as much/little as you like)
  • 1 – 2 teaspoons Italian Herb Blend as much or little as you like
  • 1 – 2 tbsp Fresh basil as much or as little as you like

Instructions

  1. Heat oven to 200 degrees celsius

  2. Cover baking tray in non-stick baking paper

  3. Mix the BBQ sauce and peanut butter paste/or powder together in a bowl.

    PB2 Powered Peanut Butter

  4. Place wrap on top of the baking paper and spread the sauce mixture evenly over the wrap. Leaving approximately 1 cm around the edges free.

    Simpsons Pantry low carb Keto Wrap

  5. Sprinkle dry italian herbs over the sauce.

  6. Taking 1/2 (50g) of the mozzarella balls, slice each into 3 or 4 slices and spread over the wrap.

    La Casa Del Fresh Mozzarella balls

  7. Evenly distribute the chicken and vegetables over the wrap. Then break up the basil and sprinkle that over.

  8. Lastly, take the remaining mozzarella balls, slice each one and place over wrap. Try and avoid putting in same place as the bottom cheese balls.

  9. Bake in the oven for 10 – 15 minutes. For a crispier base, take the pizza off the baking tray, and directly on the oven rack after 5 minutes. Continue cooking until full bake time is up.

  10. The complete pizza/wrap using the PB2 powder, not paste is 737calories. 27.9g Carbohydrates, 36g fat, and 69.7g protein .

    So, as a half of pizza is the serving size, that equates to:

    368.5 calories

    34.85g protein

    18g fat

    13.95g carbohydrate

Courtney Scales No Comments , ,
March 30, 2020

Sweet Potato Chickpea Patties

  • Sweet Potato Chickpea Patties –
    high in Vit A, Vit C, Potassium

Sweet potatoes are starchy, nutrient-dense root vegetables that are rich in fibre, vitamins, and minerals. They’re also high in antioxidants that protect your body from free radical damage and chronic disease.

What are Free radicals? They are unstable molecules that can damage DNA & trigger inflammation.

Sweet potatoes also contain fibre and antioxidants that promote the growth of good gut bacteria and contribute to a healthy gut.

Also rich in beta-carotene and anthocyanins, antioxidants that may help prevent vision loss and improve eye health.

Chickpeas, also known as garbanzo beans, are part of the legume family.

As a rich source of vitamins, minerals and fibre, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases.

Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.

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Sweet Potato Chickpea Recipe

High in vitamin A, vitamin C and potassium this delicious Sweet Potato Chickpea Burgers Recipe is the perfect dinner for meat-free Monday. 

Keyword chickpea, sweet potato, vegan, vegetarian
Servings 5 people

Ingredients

  • 600 grams Sweet potato, peeled cut into 3 cm chucks
  • 400 gram Can chickpeas, rinsed & drained
  • 1 Small red onion, finely chopped
  • 2 Garlic cloves, crushed
  • 1/2 Lemon, juiced
  • 2 tbsp fajita or smokey chipotle spice blend
  • 1/2 cup flat-leaf parsley leaves, finely chopped
  • 1 cup fresh breadcrumbs
  • 1/4 cup raw couscous
  • olive oil

Instructions

  1. Cook the 3cm chunks of sweet potato either in the microwave or saucepan of water until just tender when tested with a skewer. Drain any excess water. Smash with a fork then transfer to a bowl. Cool for 15 minutes.

  2. Combine chickpeas, onion, garlic, lemon juice and spice in a food processor. Season, process until mixture almost comes together.

  3. Add to the sweet potato with the parsley, breadcrumbs and raw couscous. Shape mixture into 6 – 10 patties. Place on a lined baking tray, cover and refrigerate for 30 minutes to firm up if time permits.

  4. Place a flat tray into the oven. Preheat oven and tray 220°C fan-forced. Spray both sides of the patties with oil. Place onto the hot tray. Cook 15 minutes, turn and cook a further 10 minutes until lightly golden.

  5. Serve with a salad. Veggies & rice or with a burger bun with lettuce, tomato and onion.

Lea Wagner No Comments , , ,
September 20, 2018

Tuna & Rice Bake

What’s not to love about a Tuna Bake?  Well, tuna some people may answer.  If that is the case you can swap it out for Chicken or maybe Salmon.   

But for all you lovers of the canned fish, this recipe is for you.  Why is tuna so good – it is inexpensive and packed with protein. The fish is mild in flavor and versatile enough to include in a variety of nutritious recipes. Opt for tuna canned in water, and a serving contains less than 1 gram of fat and only about 100 calories. You’ll also get a good dose iron and potassium as well.

And a word of warning, my first attempt making this tuna bake, I used a springform baking tin.  This was a disaster!  The egg mixture leaked out the bottom.  So I had to very undelicately tip it all into the other 2 tins you can see in the photo.  Also, in the photo you will see I had already had a slice.  It smelt so delicious, and I was so hungry I ate some before I remembered I needed to take some photos.  Oooops.  

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Tuna & Rice Bake

This recipe is quick and simple to make.  It is perfect for feed a whole family, or it do as your meal prep for the week.  

Filled with protein, healthy fats, low carbohydrates, and resistant starch.  

Serve with a crisp green salad or coleslaw.

Course

Main Course
Keyword

dinner, main meal, Tuna & Rice Bake, tuna bake

Prep Time 12 minutes
Cook Time 50 minutes
Total Time 1 hour 2 minutes

Servings 8

Ingredients

  • 3/4
    cup
    Brown Rice
    Cook & then cool so it becomes a resistant starch
  • 1
    tbsp
    Olive Oil
  • 1
    Brown onion, medium & finely chopped
  • 2
    cloves
    Garlic, crushed
  • 2
    stalks
    Celery, finely chopped
  • 1
    Red capsicum, medium, finely chopped
  • 425
    g
    Tuna can, in springwater, drained & flaked
  • 1/4
    cup
    Basil, fresh, chopped
  • 8
    Eggs
  • 1/3
    cup
    Cream
  • 2/3
    cup
    Parmesan Cheese, grated
    Or you can use low fat grated cheese
  • 1 – 2
    whole
    Tomato, sliced

Instructions

  1. * Preheat oven to 180C/160C fan-forced.

    * Grease a 6cm deep, 22cm (base) round cake pan. Line base and side with baking paper.

    * Cook rice following packet directions.

    * Meanwhile, heat oil in a large frypan over medium-high heat.

    * Add the onion and garlic. Cook, stirring, for 3 minutes or until onion has softened.

    * Add celery and capsicum. Cook, stirring, for 5 minutes or until vegetables are just tender.

    * Remove from heat.

    * Stir in tuna, basil and rice.

    * Spoon the mixture into prepared pan.

    * Whisk eggs, cream and parmesan in a bowl.

    * Season with salt and pepper.

    * Pour over rice mixture.

    * Place sliced tomatoes on top of mixture. 

    * Tap the pan on the bench to remove air bubbles.

    * Bake for 50 minutes to 1 hour, or until browned and cooked through.

    * Stand in pan for 5 minutes.

 

 

If you still aren’t convinced about the benefits of eating Tuna, then here are some of it’s nutritional qualities:

Omega-3 Fatty Acids

The small amount of fat present in canned light tuna is mostly the healthy unsaturated kind, including omega-3 fatty acids. Omega-3 fatty acids support a healthy brain and promote proper growth and development. These essential fatty acids reduce inflammation in your body, which can reduce your risk of heart disease, cancer and arthritis. Omega-3 fatty acids have been linked to lowering high cholesterol and high blood pressure, and they aid in the treatment of certain mental disorders such as depression and attention deficit hyperactivity disorder, according to the University of Maryland Medical Center.

Niacin

A 3-ounce serving of canned light tuna contains 11.3 milligrams of niacin toward the 14 milligrams women need each day and the 16 milligrams that men need. Niacin is a B-vitamin that helps keep your digestive system, skin and nerves healthy. Niacin supplements might help reduce harmful cholesterol levels and increase beneficial cholesterol as well, according to the website MedlinePlus. A niacin deficiency can cause skin disorders and mental problems.

Vitamin B12

You need 2.4 micrograms of vitamin B12 each day, and a 3-ounce serving of canned light tuna supplies 2.5 micrograms. Vitamin B12 supports the normal function of your brain and also aids in the formation of red blood cells. You also need vitamin B12 for DNA production and to help your body to turn the food you eat into usable energy.

Check out some of my other recipes:  https://www.fabulousphysiques.com.au/category/recipes/

 

lea4000@gmail.com No Comments , , , , ,
September 13, 2018

Shepherds Pie – Pete Evans version

“The fundamental principles of a Paleo lifestyle are pretty simple,” says Pete Evans. “Take out of your diet all grains and legumes, refined sugar and dairy, and celebrate fats and proteins from animals from land or sea that have had a natural diet. The Paleo way also embraces organic fruit, veg, nuts and seeds (no chemicals or pesticides). Makes sense? Sure does, as proteins and fats are essential for the body and the macro and micronutrients of fruit and veg are astounding.
This is a Paleo version of a shepherd’s pie; you can play around with different proteins and I would suggest using either sweet potato or cauliflower as your crust on top instead of potatoes, as they’re very starchy.”

This shepherds pie recipe can be doubled in size then perhaps portion out into airtight containers and freeze so you have meals in advance. Bam! Prep like a boss.  

Paleo Shephards Pie

Paleo Shepards Pie Pete Evans

Paleo Shephards Pie
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Paleo Shepards Pie – Pete Evans

This is a Paleo version of a shepherd’s pie; you can play around with different proteins and I would suggest using either sweet potato or cauliflower as your crust on top instead of potatoes, as they’re very starchy.

If you are hardcore traditional, the meat portion of this meal is delicious, so pop your mashed potatoes on top if you just can’t go without.  

Course

Main Course
Keyword

beef, carrot, cauliflower, main meal, modern australian, paleo, shephards pie, spices, winter

Prep Time 30 minutes
Cook Time 40 minutes
Total Time 1 hour 10 minutes

Author Pete Evans

Ingredients

  • 80
    grams
    Olive or Coconut Oil
  • 2
    Celery stalks, finely diced
  • 2
    Carrots, finely diced
  • 1
    Onion, finely diced
  • 4
    Garlic Cloves, finely chopped
  • 3/4
    teaspoon
    Ground cumin
  • 600
    grams
    Minced grass fed beef
  • 2.5
    tablespoons
    Tomato Paste
  • 1
    teaspoon
    Chopped thyme
  • 375
    mls
    Beef stock (or 1.5 cups)
  • 80
    ml
    Dry red wine
  • 800
    grams
    Cauliflower, broken into florets, stalk coarsely chopped
  • 1/3
    cup
    Flat leaf parsley, coarsely chopped

Instructions

  1. Preheat the oven to 180 degrees celsius.  

    Heat 2 tablespoons of oil in a large frying pan or saucepan over a medium-high heat.  Add the celery, carrots, onion, garlic & cumin and stir occasionally until vegetables soften and begin to brown.  (5 minutes). 

    Add beef, increase heat to high and stir occasionally until browned (8-12 minutes). 

    Add tomato paste and thyme and cook until paste darkens (1 minute), then add stock and wine, reduce heat to medium-high and simmer, stirring occasionally, for about 10 minutes until slightly thickened.

    Meanwhile, cook cauliflower in a saucepan of boiling water until tender (8-10 minutes). Drain in a colander, then process in a food processor until smooth, add remaining fat, blend to combine and season to taste.

    Spread meat mixture in a shallow ovenproof dish. Top with the cauliflower purée and smooth top. Bake until top is light golden and bubbling (30-40 minutes). Sprinkle with parsley and serve hot with a homemade relish and salad.

If you like the look of this recipe, you will love the Butter Chicken on my site.  Follow the link to check it out.  https://www.fabulousphysiques.com.au/pete-evans-butter-chicken/

lea4000@gmail.com No Comments , , , , , , ,
June 19, 2018

Chocolate Protein Cake in a Cup

Chocolate Protein Cake in a Cup

Serves 1
When you have the craving for a treat, why not try this incredibly quick and simple Chocolate Protein Cake in a mug


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Prep Time
3 min

Cook Time
1 min

Total Time
4 min

Prep Time
3 min

Cook Time
1 min

Total Time
4 min

Ingredients
  1. 1 Egg
  2. 1 Serve of Vanilla or Chocolate Protein Powder (30 – 40g)
  3. 1/2 Teaspoon bicarb soda
  4. 1 Tablespoon natural pure peanut butter (I used Mayvers Protein Peanut Butter)
  5. 1 Tablespoon milk (any you prefer)
  6. 1 Teaspoon unsweetened Cacao or Coco
  7. Coconut or Olive oil spray for mug
Instructions
  1. Spray your mug with the oil.
  2. Add all the ingredients into the mug.
  3. Mix with a fork until all ingredients completely combined.
  4. If necessary, you may need to add a little more milk to ensure mixture is a little thicker than pancake batter.
  5. Cook in the microwave on high for 1 minute. (may vary depending on power of unit)
Notes
  1. I like to under cook mine a little. The top will be like a cake, and the bottom is like a sauce the scoop back onto the cake to make it a little moister.
The recipe I used has the following nutritional breakdown
  1. 337 Calories
  2. 43.8g Protein
  3. 6.2g Carbohydrates
  4. 11.6g Fat
FABULOUS PHYSIQUES https://www.fabulousphysiques.com.au/

What a treat in under 3 minutes that won’t bust your carb allowance for the day!  And contains no refined sugars.  

This delicious, macro-friendly protein cake recipe will quickly become your go-to recipe for when the cravings set in.  Have it for breakfast, lunch or dinner perhaps.  

The chocolate protein cake recipe I have made has the following nutritional breakdown:

  • Calories 337
  • Protein 43.8g
  • Carbs 6.2g
  • Fat 11.6g

Yours will vary slightly depending upon the brand and type of protein powder,  peanut butter etc you use.   

https://www.bulknutrients.com.au/products/whey-protein-isolate.html

Mayver’s Protein+ Peanut Butter

You can vary your recipe by perhaps sticking to the vanilla protein powder, omit the cacoa and replace it with the juice and rind of 1 small lemon.  MMM I think I will try that today and keep you posted.  

 

lea4000@gmail.com No Comments , , , , ,
March 29, 2018

Coconut Rough Easter Egg Recipe

CHOCOLATE COCONUT ROUGH EASTER EGG RECIPE 

Don’t feed your loved ones this Easter with Chocolate Eggs full of fructose and vegetable oil!  

Why not try this delicious recipe from Pure Harvest?  Coconut Rough Easter Eggs. Very simple ingredients and incredibly quick to make.  All you need is coconut oil, desiccated coconut, cacao (or cocoa) vanilla extract, rice malt syrup and a pinch of salt. 

How can you go wrong with coconut and chocolate?

This recipe is extremely versatile, you can literally mould it into any shape you like.  Pop them into the freezer and you are good to go.  

Also, get the children involved in this Easter break making some healthy, nourishing and incredibly tasty Easter treats.  

Pure Harvest are the makers of Organic Rice Malt Syrup.  It is free of added cane sugars, fructose, artificial colours and preservatives.    100% Glucose.  And glucose benefits the body in so many ways:  energy source, body endurance, cognitive booster, energy recovery, temperature regulator. 

But like everything, do not eat it in excess.   

Chocolate Coconut Rough Easter Eggs

You can’t go wrong with coconut and chocolate. This recipe is extremely versatile, you can literally mould it into any shape you want.

This is also a great one to the kids involved over the holidays and make some healthy, nourishing and incredibly tasty Easter treats


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Ingredients
  1. 100 g coconut oil
  2. 100 g raw cacao
  3. 125 ml Pureharvest Rice Malt Syrup
  4. 100 g desiccated coconut
  5. 1 tsp vanilla extract
  6. pinch of salt
Instructions
  1. Melt the coconut oil and rice malt syrup on a low heat until completely liquified.
  2. Remove from heat and sift in the cacao. Using a whisk stir until the cacao is well incorporate.
  3. Add the desiccated coconut, vanilla and salt and stir well to combine.
  4. Using a teaspoon, spoon small amounts into the egg moulds and allow to set in freezer.
  5. Alternatively, you can pour into a container lined with baking paper and cling film and set. Once set cut up into squares and enjoy.
  6. Or, you can double the recipe and do both step 4 and 5 and make coconut rough squares topped with a mini easter egg as featured in the image above.
  7. Store in the freezer. Remove from freezer about 20 minutes before serving
FABULOUS PHYSIQUES https://www.fabulousphysiques.com.au/

Lea Wagner No Comments , , , , , , , , ,
March 28, 2018

Spicy Gingerbread Protein Balls

Gingerbread Protein Balls

Yields 25
These spicy little delights are excellent for satisfying your sweet tooth on Christmas day. Or any other day for that matter. The sweetness comes from dates, and with the addition of protein powder you are giving yourself a little protein boost too.


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Ingredients
  1. 300g pitted dates
  2. 1 teaspoon ground ginger
  3. 1 teaspoon nutmeg
  4. 1 teaspoon allspice
  5. 1 tablespoon of cinnamon
  6. 1/2 cup vanilla protein powder (I used Pea Protein from Fitbits)
Instructions
  1. Place the dates in a food processor or blender and process until they are smooth, but not a paste.
  2. This section you can do in the food processor or in a bowl. If you add all of the dry ingredients into the food processor, I got a bit of powder in the air. But it was quick.
  3. Alternatively, you can mix them all together in a bowl by hand using a spoon or fork.
  4. Once all mixed, roll into small balls.
  5. This recipe made 25 balls for me, it will depend on the size you require.
Notes
  1. You could even put them on a baking tray lined with baking paper, press them down with fork and bake them for 20 minutes at 180 degrees.
  2. The consistency of your mixture may vary depending upon the type of protein powder you use.
FABULOUS PHYSIQUES https://www.fabulousphysiques.com.au/

Courtney Scales No Comments , ,

Chocolate Protein Coconut Bars

These very simple protein bars take 5 minutes to make and are fabulous for a quick snack. You can adapt the favour depending on your protein powder.

Protein Bars – Chocolate Coconut NO BAKING

Yields 27
These very simple protein bars take 5 minutes to make and are fabulous for a quick snack. You can adapt the favour depending on your protein powder.


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Prep Time
5 min

Total Time
25 min

Prep Time
5 min

Total Time
25 min

Ingredients
  1. 3 Cups (270g) WPI Protein Powder (or Rice or Pea Protein) – I used WPI Chocolate Honeycomb
  2. 50 ml Coconut Oil – melted. I forgot to mention that in my initial post.
  3. 150 ml Milk – dairy, almond, coconut (low fat) It’s your choice
  4. 1 Cup Desiccated Coconut
Instructions
  1. Place all ingredients into a bowl and mix until you reach a consistency that binds together.
  2. You may require more milk depending upon your protein powder
  3. Press into a tray greased with baking paper.
  4. Cut into small squares or rectangles
  5. Place in refrigerator to set
Notes
  1. If you use a vanilla protein, you may wish to add the juice and rind of one lemon for additional flavour.
  2. Or perhaps some honey.
  3. Using Bulk Nutrients WPI this is my calorie breakdown for a 50g piece of the mixture
  4. 232 Calories
  5. 30.5g Protein
  6. 1.8g Carbs
  7. 11.2g Fat
  8. The whole mixture made 550g, that means you get roughly 11 big bars
  9. A smaller 20g piece, which is filling would yield roughly 27 pieces
  10. 93 Calories
  11. 12.2g Protein
  12. 0.73g Carbs
  13. 4.5g Fat
FABULOUS PHYSIQUES https://www.fabulousphysiques.com.au/

Courtney Scales No Comments , , ,