The 'Magic' low calorie healthy chow mein!

So this one came about when I was prepping for a competition where my calories & macro allowance were pretty strict. It came late afternoon, and I had somehow already eaten almost my entire daily allowance. I knew I'd be going to bed hungry (which simply wasn't an option!) if I didn't think of something quick - something that was healthy, nutritious, very low in calories, and filling enough to allow me to go to bed feeling full and satisfied! 

Luckily, I had made a shopping trip to Holland & Barrett's earlier in the week and noticed the 'Slim' range which I thought may be good to keep at hand for an emergency situation like this one! I'm not usually one for quick fixes and microwavable packaged food, especially ones that claim to be 'low-fat' and 'diet' friendly (always check the ingredients!!), nothing beats good, wholesome natural food! However sometimes we need a few back-ups for convenience & emergencies; and these noodles had no notable nasty or unnatural ingredients in them - made from Konjac Glucomanan flour (from a plant) which is a dietary source of soluble fiber, therefore leaving you feeling full and satisfied (given this, they may cause a little bloating!). 

The result was a delicious meal, totaling a third of the calories in your average chowmein, extremely low in fat, and carbs, but packed with protein & fiber! 

Here's exactly what I used for the 241kcal meal, but obviously you could add/sub in any vegetables or protein source you like to suit your taste buds**!

Ingredients:

100g mushroom

75g carrots

50g red bell pepper

50g baby corn

50g green beans

50g sugarsnap peas

120g (12tbsp) liquid egg whites

1 tsp liquid aminos (soy sauce alternative

Splash of white wine vinegar

1tsp fresh minced garlic

1tsp fresh minced ginger

1/2 tsp red chilli flakes

1/4 tsp ground turmeric

and last but not least the magic ingredient..

*1 packet Slim wok ready Noodles!* - you can find these in Holland & Barrett's or any health food store - They also do pasta/spaghetti variations too! 

1. Chop up your vegetables & prep noodles as stated on the back of the packet

2. Steam all the vegetables together in a large pan or wok with the garlic, ginger and a little drop of water (or stir fry with a little coconut oil for better flavour! I just unfortunately didn't have the macros for it :() until al dente (around 3-5mins)

3. Stir in your egg whites with the turmeric and chilli flakes and allow to cook for a further minute or so

4. Stir in your Slim noodles with all your herbs, spices, liquid aminos, and a thoroughly mix the vegetables through

*Tip- Add chicken, prawns, fish for an extra kick of protein, or even tofu as vegetarian option! 

**Please note: this will of course change the nutritional content and total calories of the meal.

Banana & Coconut Protein Pie-Cake!

As you may have already guessed by the name.. I wasn't quite sure whether to call this creation a 'pie' or a 'cheesecake', because it turned out to be a rather tastey hybrid of the two!

It started off as a cheesecake, however my cake tin was a little larger than anticipated- hence the 'pie-cake' was born!

I was particularly pleased with the deliciously crunchy golden brown crust made from four of my favourite healthy staple ingredients..

The baked 'cheesecake' like topping turned out to be lovely and creamy, and the reflex bannoffee whey gave it the perfect punch of that sweet banana flavour!

Ingredients for the base:

90g old fashioned oats

30g virgin organic coconut oil

20g desiccated coconut

30g honey

Ingredients for the 'cheesecake':

1 large egg

1 egg white

2/3 large mashed banana (use the remaining 1/3 to decorate)

25g Reflex Banoffee Pie Instant whey Pro (See below for possible substitutions)

150g Cream Cheese

30g Total 0% Greek Yoghurt

1. Pre-heat oven to 160°C and line a cake tin (no larger than 7") with coconut oil and/or greaseproof paper

2. Thoroughly combine the base ingredients together and press into your cake tin and bake for 10 mins or until lightly golden brown then set aside to cool

3. Meanwhile, combine your mashed banana, cream cheese, greek yoghurt in a bowl

4. Whisk your eggs in a separate bowl until light and fluffy, then gradually combine with the cream cheese mixture

5. Stir in your whey at the very last moment to prevent any clumps forming in the batter

6. Pour the batter onto the cooled crusty golden oat base, then place in the oven on the middle shelf for around 30 minutes or until it looks as though it is starting to firm

7. Decorate the top of the cheesecake with the remaining 1/3 of your banana and a little sprinkle of desiccated coconut, then place back in the oven for a further 10-15 minutes or until the top and edges have turned golden 

Serves 4-8

*Possible substitutions:

I'm aware not everyone owns whey, (even though I'd highly recommend getting your hands on some - the Reflex brand is my ultimate all-time favourite!) as it can make baking 10x healthier, add heaps of flavour without any unwanted unnessesary excess calories, and can just make life generally a whole lot easier!  

You can simply omit the whey, however you would then probably need to add some form of granulated sweetner such as stevia or xylitol to keep it healthy & natural.. Or just make sure your banana is super ripe! 

Gauri's Signature No Carb* Protein Pancake

Most of us know the effects carbohydrates have in raising our blood sugar, and when fat-loss is the main goal it becomes very important to control this factor as much as possible.
So these beautifully round(-ish) pancakes were actually the result of an experimental accident of a 'no-carb' breakfast I was sticking to at the time - and what a delicious accident they turned out to be!

So moist and fluffy, and the perfect portion size for a side dish or as a single serving pancake stack with plenty of room for desirable toppings!

 

This simple fool-proof protein pancake recipe base is now a staple in my diet for my low carb days. Not only do the all natural ingredients make these a super healthy breakfast option, add some Greek Yoghurt, fruit, and 

nut butters into the mix, and you have a perfect low-carb, guilt-free treat suitable for any time of the day!

Ingredients:
2 egg whites
1 serving Reflex Natural Vanilla Whey (25g)
30g almond flour (almonds ground into a flour)
50ml unsweetened almond milk
1 tsp cinnamon
1 tsp stevia (optional if whey is unsweetened)
1/2 tsp virgin organic coconut oil

1. Whip the egg whites until they become light and fluffy
2. In a separate bowl, mix your whey, almond flour, stevia, and cinnamon together
3. Gently fold in your dry ingredients with the egg whites
4. Gradually stir in your almond milk until a pourable pancake mixture has been reached
5. Melt and swirl a little bit of your virgin organic coconut oil in a flat pan on a medium-high heat
6. Pour 2-3 tbsp of the mixture (per pancake) into the pan and allow the base to cook until bubbles start to form on top 
7. Flip the pancake(s) and allow the other side to cook for a further 1-2 mins until the bottom has turned a light golden brown

*Apart from those naturally occurring in the foods used