Tag Archives: protein

Simple sweet snacks

I’m not sure about you but Christmas feels like an age ago with the chocolate overload that many of us seem to have enjoyed over the festive season. Since then we’ve had dry January and lots of green juices to get our bodies back in shape and ready for spring. Now it’s time to start thinking of that summer holiday you may have booked and maybe the beach body you are looking to feel confident of. So along with regular exercise you need to find a sustainable way of eating that doesn’t feel like you are depriving yourself. One of my new clients remarked on how I clearly love my food which she liked. It’s true I do love food (maybe it’s my Portuguese heritage) and I really believe life is too short to miss out on eating delicious things. If you also love food and ned to exercise to balance it out check out my blog post with a bodyweight workout that anyone can do to get fitter and stronger and if you are off to ski it is perfect. Click here for the free workout 

Sometimes nothing beats a little sweet treat with a cup of tea or coffee so why not make it a healthy one that you can enjoy.

ZITA’S PROTEIN BITES 

These easy to make high protein tasty treats are packed with good nutrition, fibre, good fats and are a satisfying way to enjoy a sweet treat that also gives you a good boost of protein. All ingredients should be available in good health food shops or supermarkets and the protein powder can be ordered via this link – click here. (You could use alternative protein powders too)

INGREDIENTS

2 packets of TRIM vanilla Protein powder

2 tablespoons crunchy peanut butter or almond butter

1 tablespoon chia seeds

1 tablespoon coconut oil

2 tablespoons almond milk or other milk

1 tablespoon molasses or other sweetener

2 tablespoons hulled hemp seeds

1 tablespoon cinnamon

METHOD

Melt coconut oil with peanut butter and molasses and add to dry ingredients with milk, mix well and roll into small balls then refrigerate. Balls can also be rolled in sesame seeds to finish. Makes about 10 balls

Alternative recipe

2 packets TRIM chocolate protein powder

2 tablespoons crunchy peanut butter or almond butter

1 tablespoon chia seeds

1 tablespoon coconut oil

2 tablespoons almond milk or other milk

3 tablespoons chopped walnuts

1 tablespoon cinnamon

Enjoy

Zita x

Delicious dates

I was at a networking meeting yesterday doing a presentation about my business to a group of ladies and as I’m sure you realise by now I love my food so thought I’d make them a little healthy treat to have with coffee after lunch.

Although I could have found a recipe I just thought I’d freestyle again so popped into the shops to get some dried fruit and nuts and see what I could whip with some of the staples I always have in the cupboard.

Given that one lady was gluten and dairy intolerant I wanted to make them as “clean” as I could.

Good news is that they went down very well with the business ladies and even the guys that I train who are in a band liked them so different type of people gave them the thumbs up 🙂

Why not get your children making them with you as they are a great natural alternative to all the sugar laden snacks that the supermarkets have available for children.

Dates are a great way to add natural sweetness to recipes but if you have any blood sugar issues or are trying to lose large amounts of body fat then go easy on them and make them an occasional treat. They are great source of iron and potassium and important dietary fibre.

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DATE & NUT BALLS

These healthy sweet treats are gluten free, dairy free as well as only containing natural sugars, good amounts of fibre, protein and healthy fats.

250g dried apricots

250g dates

250g walnuts (could use any nuts)

2-3 tablespoons of organic virgin coconut oil

2-3 teaspoons of cinnamon

2 tablespoons chia seeds

Splash of coconut water (could use water)

Few tablespoons of peanut powder*

Lot of sesame seeds to roll balls in at end

Put everything except sesame seed into a blender and mix well. Make into small balls in your hands then roll in lots of sesame seeds.

These made about 40 treats and they are best stored in the freezer or fridge. Also I think that maybe adding some more nuts, a few spoons of almond or peanut butter or even some raw cacao powder might taste nice and make it slightly less sweet. Why not experiment as that’s exactly how I came up with these 🙂

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* This gives you taste and protein without the fat so great for cooking. I found it in Tesco but you can buy online as you can any of the ingredients you cant find in health food shops. I often add it to smoothies for a lovely taste.

Enjoy!

Zita

ps If you would like 90 recipes that are gluten free, packed with good nutrition and easy to prepare then have a look at my recipe book HERE