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Tag: recipe
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 , ,
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 , , , , ,
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 , , , , , , , , ,
October 23, 2014

Pumpkin Pie Baked Oatmeal

This baked oats recipe can be made in about 30 minutes. Goodness of oats, and sweetness from the pumpkin & delicious spices.  Make a big batch and freeze some.  Mix it up and add extra egg and protein powder to increase that protein content.  

Pumpkin Pie Baked Oatmeal

Yields 6
This recipe can be made in about 30 minutes. Very easy. It’s perfect for the on the go breakfast. Make a big batch and freeze some.


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Prep Time
10 min

Cook Time
20 min

Total Time
30 min

Prep Time
10 min

Cook Time
20 min

Total Time
30 min

Ingredients
  1. 2 cups of rolled oats
  2. 1/2 cup pepitas
  3. 1 cup pureed cooked pumpkin
  4. 3 tablespoons of rice malt syrup or raw honey
  5. 1 1/2 teaspoons of cinnamon
  6. 1/4 teaspoon nutmeg
  7. 1/4 teaspoon ginger powder
  8. 1/4 teaspoon cloves
  9. 2 tablespoons coconut oil
  10. 2 tablespoons almond milk
  11. pinch of salt
My variation, add
  1. 1/4 cup buckwheat flour (or almond meal)
  2. 1 egg
  3. 1 teaspoon baking powder
  4. 2 scoops vanilla protein powder (pea)
Instructions
  1. Preheat oven to 175 degrees
  2. Mix all the dry ingredients into one bowl.
  3. Mix wet ingredients into another bowl.
  4. Add the wet to the dry and mix until combined.
  5. Spoon batter into greased muffin tray.
  6. Bake in the oven for about 15 – 20 minutes (depending on size of muffins)
Adapted from from My Whole Food Life
Adapted from from My Whole Food Life
FABULOUS PHYSIQUES https://www.fabulousphysiques.com.au/

Lea Wagner No Comments , , , , , ,
August 25, 2014

Spiced Apple Protein Shake

This spicy protein shake tastes like the batter from a sticky date pudding. I know it doesn’t contain any dates, but it is the combination of the prunes, peanut butter, spices and apple just works. The shake contains about 10 grams of fibre and will help keep you feeling full for longer.
With around 390 calories, it is a bit higher than what I would normally recommend for a protein snack, but is great as a quick breakfast or lunch.
Buy a heap of apples and prepare them, then store them in a sealed bag in the freezer, so they are ready to go whenever the urge takes hold. I also keep my ginger in the freezer. I lasts for months and is easy to grate when frozen.
 

Spiced Apple Protein Shake

Serves 1
Your fat loss fuel! Fibre keeps bellies feeling full yet looking flat – and this 5 minute shake provides almost half of your daily fibre needs.


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Ingredients
  1. 1 small green apple, washed, cored & chopped into chunks. Leave skin on (frozen if prepared)
  2. 1/4 cup dried, pitted prunes
  3. 1 tablespoon all natural peanut butter
  4. 1 teaspoon ground cinnamon
  5. 1/2 teaspoon grated fresh ginger root (i keep mine in the freezer)
  6. 1/2 teaspoon ground cardamom (don’t leave this out!)
  7. 1 scoop vanilla protein powder (I use Vanilla Pea Protein)
  8. 3/4 cup chilled water
Instructions
  1. Place all ingredients in a blender and pulse until well blended.
Notes
  1. These numbers will vary depending upon Protein Powder used.
  2. 390 calories
  3. 28 grams protein
  4. 9 grams fat
  5. 50 grams carbohydrates
  6. 60 grams fibre
Adapted from from Clean Eating Magazine
Adapted from from Clean Eating Magazine
FABULOUS PHYSIQUES https://www.fabulousphysiques.com.au/

Lea Wagner No Comments , , , , , ,
August 1, 2014

Paleo Lemon Tart Recipe

The weekend is nearly upon us, and a treat is in order for all the good clean eating and hard training you have done all week. This is one of my favourites, Paleo Lemon Tarts.

Pastry
1 cup almond meal
3 tblsp lemon juice
4 dates (I use double this)

optional extra in shell – few tablespoons of shredded coconut & coconut flour.  If you add this, then slightly increase the amount of lemon juice

Filling
6 tbsp lemon juice
1 lemon, rind finely grated
1 – 2 tbsp honey
2 eggs

Instructions
Pre-heat oven to 180 degrees

To make the pastry, place all ingredients into a blender, and mix until well combined. In a muffin tray (or similar) line with baking paper, or just grease with butter or coconut oil. Firmly place pastry mixture on the bottom and sides. Bake in the oven for 10 -12 minutes, or until pastry has browned. (check bottom). Leave to cool.

To make the filling, place lemon juice, rind and honey into a pan and simmer on low heat for 2 minutes. In a bowl, beat eggs well. Slowly add the beaten eggs to simmering filling, stirring vigorously to form a nice smooth texture.  Taste,  add more honey if desired. Leave to cool slightly.

When pastry has cooled, and the filling has reduced to a warm temperature, spoon the filling into each individual tart. Place in sealed container & pop in the fridge until cooled and set.

Makes 6 -8 depending on size.

Enjoy

Lea Wagner No Comments , , ,