Healthy Tandoori Malai Chicken

This delicious recipe has become a staple in my household. It's yet to fail the taste test from any guests or visitors who have come over and been treated to this family favourite!

Malai chicken is typically made by allowing chicken to sit over night in lots of cream. Here's how we make it in our household and cut half the calories that usually come along with this typical Indian favourite! It's so jam packed and bursting full of flavour- Nobody would ever guess it was healthy!

Ingredients:

3 large chicken breasts cut into cubes (500g packet)

2 small red onions sliced

1 handful freshly chopped coriander

1 Tbsp 0% fat greek yoghurt 

1/2 tsp melted coconut oil

2 cloves crushed

1 tsp ground ginger

1 tsp garam masala 

1/2 tsp turmeric

1/2 tsp chilli flakes

Juice of 1/2 lime 

1/2 tsp salt

1. Pre-heat fan oven to 250degress Celsius.

2. Mix all the ingredients together (except the chicken) in a bowl

3. Add the chicken and coat well with the marinade

4. If you have time, let the chicken sit in the marinade for as long as possible for super succulent, tender, flavoursome chicken (45mins - overnight would be ideal). If not- no need to worry, your chicken will still be bursting with flavour!

5. Pour the chicken & marinade into an oven-proof dish (preferably one where the chicken sits in nice and compactly!) and bake in the oven for 10-12mins or until tender and juices run clear when cut open!

Serves four.

Macro breakdown for 1 portion:

162 kcals, 3.2g fat, 30g protein, 3.3g carb

Meal ideas:

Plate up with some mixed vegetables & basmati rice/sweet potato, or put into a wholegrain wrap (or lettuce wraps for an even healthier low calori, low carb, low fat option!) with some fresh salad... Delicious!

Peanut Butter Protein Snow Balls

I recently went on a short trip out of the country for a hen do with 14 other girls. Given that I had a pretty important photo shoot coming up the following weekend, and knowing I'd definitely have to compromise most of my usual diet habits, I made sure I left my house fully prepared!

Containing over 10g protein each, these tasty little low carb treats not only kept my body physically in check, but also kept my outrageous appetite (I eat with my eyes when let loose) under tight wraps! From maintaining energy levels, to curbing those devilish hunger and/or sweet-tooth cravings, they turned out to be a complete saviour.

A crazy early morning rush to the airport (due to the bride sleeping in and being late to her own hen!), meant there was no time to search for a healthy breakfast before jumping on the aeroplane, so I popped one of my protein balls into the porridge pot that was available on board! 

These are so handy and perfect as a 'grab-and-go' for those early mornings when time is of an issue to get to work, or simply as a healthy tea-time snack or treat. The natural healthy fats and protein from the peanut butter and whey, provide the slow and sustained energy supply you need first thing in the morning. This combination ensures any sugar/energy crashes are kept at bay unlike the typical breakfast cereals and unhealthy tea-time treats are famously synonymous with! So overall, an all round great, versatile, and healthy go-to for any time of the day!

Ingredients:
5 scoops of Reflex Chocolate Peanut Butter whey*
5 scoops of Reflex Natural Vanilla whey
100g Natural Crunchy Peanut Butter*
Roughly 50ml water
5g Vanilla casein (for frosting/decoration)

1. Thoroughly combine the chocolate peanut butter and natural whey together
2. Stir the peanut butter into the whey with a wooden spoon (it will still be quite powdery at this point)
3. Gradually add around 5-10 drops of water at a time whilst combining the ingredients to form a big ball of 'dough' (I found using my hands to combine the mixture a lot easier and more effective at this point!). Be careful not to add too much water or else the mixture will become too sticky and difficult to store and mould. The dough ball should be quite dry and just hold together!
4. Once you have your ball of dough, equally divide them into 10 pieces and mould them with your hands into little balls (mine weighed around 30g each). You should notice that the moisture from the water and natural oils from the peanut butter start to seep out and help hold it together and allow the 'frosting' to stick.
5. Place your casein powder onto a plate or bowl, then roll the protein balls around in them until evenly coated to finish off prettifying your delicious peanutty snowball treats!

Makes 10 snowballs.

Macro breakdown per Peanut Butter Protein Snowball:

108 kcal, 13.2g Protein, 5.2g Fat, 2g Carb, 1.3g Fiber

Tips:
Add a teaspoon or two of Creative Nature Cacao powder for a deliciously richer and even more nutritious chocolatey treat! (Use my code GC15 to receive 15% off your order!)

*You don't have to use these flavours of whey, peanut butter, or even casein! Why not try almond butter or cashew butter, a different flavour whey, and a different frosting for variety or as an alternative healthy treat!

Storage: Best kept in the fridge.

Heart Healthy Eggless Protein Pancakes

I really fancied some pancakes this morning, but with it being 'Veggie Tuesdays' and my signature low carb pancakes containing egg, I thought they'd probably be off the cards! Nevertheless I got my thinking cap on to see what I could potentially sub the egg whites for. I remembered I used flaxseed once to make a low carb porridge. The thick gloopy-like texture seemed as though it would make a perfect pancake batter- so that was it, I got cooking!

We should all be aware of the importance of including healthy fats in our daily diets. They play many essential roles from maintaining cell structures, to aiding in nutrient absorption, immunity, nerve, brain heart function and overall good health. There are two main types of fats- saturated, unsaturated- we need both. However the ones we need to keep an eye on are trans fats, which are usually found in foods containing partially hydrogenated oils i.e. vegetable oils, margarine, cakes, fast food, bread. Flaxseeds are an amazing nutrient packed healthy fat. Take a look through my older posts where I discuss the benefits of some healthy fats and how they can can be incorporated into a healthy diet. Also, see my 'Avocado, Flax and Maca Smoothie' for some health benefits of the amazing superfood, flaxseed!

These were not only great because they were super healthy, but they were gluten-free, grain-free, sugar-free, dairy free, AND completely vegetarian/vegan! Packed with protein, fiber, and healthy fats- so not just a perfect treat for breakfast, but for any time of the day!

Ingredients:

1 serving reflex natural vanilla whey

15g flax seed (I used the Linwoods brand enriched with probiotic & vitamin D)

15ml liquid of choice (coconut/unsweetened almond milk/water)

1/2 tsp cinnamon

1tsp/5g virgin organic coconut oil
Optional - 1tsp stevia (or sweetener of  choice to taste) if using unsweetened whey 

Toppings:

16g/1tbsp cocoa coconut barney butter

50g raspberries

1. Combine flaxseed, cinnamon & whey with liquid of choice (gradually add just enough to make a thick pourable batter)

2. Heat enough coconut oil to cover the base of the pan on a low/medium heat

3. Pour 1.5-2tbsp of the batter into the pan for each silver dollar sized pancakes

4. Once bubbles start to form, carefully flip the pancake and let the other side cook for a minute or so

5. Plate up and top with nut butter and berries!

Macros (without toppings & using water as liquid of choice): 204kcal

22g Protein 12g Fat 2g Carb 5g Fiber

With toppings: 313kcal

26g Protein 20g Fat 8g Carb 9g Fiber

Suggestion: Get creative with your toppings and they could work out as great healthy little treats or finger bites for parties/movie nights! 😊

Avocado, Flax and Maca Green Smoothie

This smoothie is a delicious and highly nutritious low carb drink that will leave you full, satisfied, and energised for a good few hours. The healthy fats and nutrient-dense ingredients will prevent that sharp rise in insulin levels, providing you with that gradual and sustained energy release. Hence, I would recommend having this as a morning breakfast smoothie, or mid-morning snack.

As well as including the almighty superfoods Maca, avocado, and spinach (all of which health and nutritional benefits I have noted in a previous posts), the addition of flaxseeds takes this smoothie to a whole new nutritional boosting level!

Many health benefits can be obtained when consuming flaxseeds on a daily basis, from aiding in the prevention of cancer, to digestive health. However there are three superior stand-out nutritional qualities flaxseeds are known for; it's Omega-3 content, Lignans, and fiber. The heart healthy Omega-3 fatty acids found in flaxseeds (ALA, EPA and DHA) help to prevent excessive inflammation and protect the blood vessels from inflammatory damage. Lignans are fiber-like compounds which provide antioxidant protection. The great fiber content - both soluble and insoluble, helps to stabilise blood sugar levels and promotes proper intestinal function.

Ingredients:

50g Spinach
30g Avocado
20g organic milled flaxseed (I used Linwoods infused with bio cultures and vitamin D)
1 scoop Reflex natural whey
1 scoop Reflex banoffee pie whey
100ml unsweetened almond milk
1 tsp (5g) Creative Nature Superfoods Maca powder (enjoy 15% off at www.creativenaturesuperfoods.com when using my code *GC15* at checkout-this month only!)
100-200ml water (depending on preferred consistency)
Ice

1. Blend all ingredients together in a food processor or equivalent and enjoy!

250 kcal: 25g Protein, 7g Carb, 14g Fat, 9g Fiber

Maca Monkey Shake

The power of this super energising smoothie was so good it had me finishing off my gym session with one-armed chin ups! (Hence the name 'Maca Monkey Shake'!) It was exceptionally tasty too- I can imagine if monkeys were to live off drinks or smoothies, it would definitely be this!

The star ingredient of this smoothie is of course that of which mentioned in the name- 'Maca'. As part of the radish family, the powerful root originates and is grown in the mineral-rich soils of the Andean mountains, Peru. It boasts many nutritional values such as begin rich in vitamins B, C, and E, providing plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids. However its stand-out quality comes from the energy, strength, and stamina boosting properties it claims to provide. It has even gone as far as being nicknamed 'Spanish Viagra' due to its ability to enhance sexual drive for both men and women, whilst balancing hormones and improving fertility! For women, it also claims to help alleviate menstrual cramps, body pain, anxiety, hot flashes, mood swings, and depression, however it not advised to be taken by those who are pregnant or lactating.

Given all the amazing qualities this superfood has, it should however be used in moderation and cycled the way any supplement would be to compliment an existing wholesome, nutrient dense diet. 

Ingredients:

1 small frozen banana (75g)

1 scoop Reflex natural whey*

1 scoop Reflex chocolate peanut instant whey*

1 tbsp natural peanut butter

200ml unsweetened almond milk

1 tsp (5g) Creative Nature Organic Maca powder (Enjoy 15% off this month using my code GC15 at checkout!)

1/2 tsp cinnamon

1. Simply combine the ingredients together and blend in a food processor or equivalent.

Serves 1.

304 kcal - 27g Protein, 22g Carb, 15g Fat 5g fiber

* If you do not own whey, you can simply omit this ingredient, however the nutritional content will of course be altered. As a substitute you could add 2-3 tbsp of greek yoghurt or cottage cheese for a boost of protein.

Banana and Kiwi Green Smoothie

This has quickly become one of my favourites! It's no secret these flavours go so well together! The sweetness of banana balancing out the slight tangy-ness of kiwi make this a deliciously energising 'pick-me-up' drink for anytime of the day! 

As I've already mentioned a few of the great benefits of adding spinach to your smoothies in my previous posts, I thought I'd mention a few of kiwi's great characteristics...

Since kiwis are considered large edible berries, it's characteristics are similar to those. The high fiber content lowers the glycemic index of the fruit, making it a good fruit to enjoy if diabetic or whilst on a weightloss diet, as it will not spike insulin levels and cause the body to respond by storing fat the way most other high sugar fruits do. The high fiber content and enzymes are great in promoting digestion and the maintenance of a healthy intestinal tracht. It is also high in vitamin C, vitamin E, potassium, as well as being greatly alkaline which altogether help to protect cells from oxidative damage, boost immunity, promote youthful skin, and enhance energy levels. An all round superb fruit!

Ingredients:

100g spinach

1 kiwi

1/4 tsp coconut oil

35g oats (use gluten free if intolerant)

2 scoops Reflex bannoffee pie whey (or 1/2 banana & greek yoghurt)

1/2 tsp cinnamon 

300ml water (change to suit desired consistency)

Ice

1. Blend all ingredients except the whey in a food processor or with a hand blender

2. Add whey, blend again until thoroughly combined (adjust liquid to suit your preferred consistency)

Banana and Cinnamon 'Zoats'

In case you're still wondering what 'Zoats' are exactly... It's basically a cross between oats and zucchini- or courgette as we call them in the UK! (So really we should technically call them 'Coats' over here... :-/). I love them for three main reasons 1. They're super healthy and packed with fiber and other great micronutrients 2. You get in a portion of veg without even realising! 3. The courgette adds loads of volume (big volume eater over here!) making it seem like you're eating more than you actually are - so they're great for when you're trying to controll portion sizes or 'dieting'! ;)

Ingredients:

100g grated courgette

40g jumbo whole rolled oats

1 scoop Reflex Natural Vanilla Whey*

1 scoop Reflex Baniffe Pie whey*

1/2 tsp cinnamon

Topping pictured: Nuts n' More cinnamon almond butter

1. Add the courgette and oats to a pan and pour in some cold water (around 1-2 cm above the mixture)

2. Bring to the boil then reduce down to a simmer, add cinnamon, then let the oats cook and courgette soften for a minute or so

3. Once oats have absorbed most of the water, take of the heat and briskly stir in the whey until thoroughly combined

4. Pour into a bowl and top with any nut butters/dried or fresh fruit/nuts/seeds you fancy! 

*As an optional replacement for the whey or of you want some extra fluffiness, you could use an egg or egg whites for an extra boost of protein. Just stir it in right at the end (as with the whey)- but do it really quickly so it doesnt turn into scramble! The egg will also make the oats super nice and fluffy!

Macros for everything (including the 16g of nuts n' more topping):

372 kcal

33 protein, 31g carb, 12g fat, 8g fiber