Saturday, 29 June 2013

Chocolate & coconut protein flapjacks with dark chocolate chunks

Good afternoon munkies! We're off to Blackpool tomorrow for a day trip so I whizzed up some protein flapjacks for our ride. I haven't made chocolate flapjacks yet.. & I love coconut - so I thought chocolate-coconut flapjacks! I decided to use full fat coconut milk instead of Koko milk (which is diluted and much lighter), it made them extra creamy - so I'll definitely be playing around with that again at some point. Here's how I made them:


1&1/2 cup gluten free oats
2 scoops chocolate whey
3 tsp cocoa
1/3 cup desiccated coconut
1/2 cup full fat coconut milk
3 tbsp ghee
70g dark chocolate chunks


1. Add the oats, whey & desiccated coconut to a bowl & mix.
2. Next add the coconut milk & mix.
3. After the mixture is roughly combined, add the ghee & mix.
4. Pour in the dark chocolate chunks & mix.
5. Spoon the flapjack mixture on to a baking paper lined baking tray or a silicone tray.
6. Flatten the mixture.
7. Preheat oven gas mark 6.
8. Transfer to the freezer for 10 mins (optional, but helps them to 'set' better).
9. Bake for 6 minutes.
10. When done, sprinkle a little desiccated coconut on the top.
11. Set aside to cool & chop up (best eaten the following day when they have been in the fridge overnight).

Enjoy munkies! :)

Monday, 17 June 2013

Fizz's birthday chocolate protein polenta cake

Hello munkies! I'm in Denmark for the Copenhagen Girls Gathering (I wrote this blog before the actual weekend of the event. Note: the event was AMAZING! Thanks SO much to Teresa & Eva! Blog to follow shortly about it..) & it just so happens that it's my good friend Fizz's birthday next week! After a day of playing in the sun, muscle ups, back squatting, front squatting & weighted pull ups, OF COURSE we were going finish off the day with baking..! So, I've made a chocolate polenta cake before, but never a protein chocolate polenta cake! This cake is very simple, decadent, chocolatey & rich. Plus it's gluten free & apart from the chocolate, it's refined sugar free, hehee. Here's how it went down:


10 small dates
3 medium eggs
1&1/2 scoops chocolate caramel whey (45g)
250g polenta
1/2 cup almond flour
100g 70%+ dark chocolate
2 tbsp cocoa
2 tsp baking powder

70g 70%+ dark chocolate


1. Preheat the oven to gas mark 4.
2. Heat a pan or bain marie & melt the butter & chocolate together.
3. Crack the eggs in to the food processor & blend, or just hand whisk it if you don't have a food processor to hand, until slightly frothy.
4. Mash up the polenta with a fork.
5. Put the polenta & almond flour in a bowl & mix until combined, or just throw it all in the food processor & blend until fairly smooth.
6. Add the melted chocolate & butter, honey & cocoa, & mix or blend until combined.

7. Spoon the baking powder in to the cake mixture & mix or blend.
8. Spoon the mixture in to a silicone mould or chosen greased baking apparatus & transfer to the oven for 15-20 minutes (you'll have to check it around that time, the edges should be quite firm & the middle still soft - it will be gooey, yummmmm).
9. When the cake is done, break up the remaining chocolate & place it on top. It will melt.
10. Spread melted chocolate evenly with a spoon.. or finger.
11. Allow chocolate to cool before serving.. or not?! Tehee :)

Enjoy munkies! :)

Sunday, 16 June 2013

Protein packed chocolate chip & cream squares

Helloooo there munkies! I'ts been a while & I'm sorry about that.. this little munkey has been busy in Cardiff, Leeds, Birmingham, The Shetland Isles & Denmark recently. But I'm back(!) & I have lots of yummy recipes lined up for you guys! So.. this is a little something I made a while back, it is actually pretty easy to make a delicious, creamy alternatives to treats such as cheesecake & caramel type tarts & bars. Throw together lots of dates, coconut, nuts & chocolate, & there's NO WAY you won't come out with something absolutely amazing! But I wanted to make something creamy, sweet, crunchy & suuuuper high in protein without using large amounts of those delicious ingredients I listed before. So, here it is & again, it's delicious.


1/4 cup almonds
1 tbsp coconut flour
2 tbsp oats
1 tbsp ghee or coconut oil
1 medium sized egg
1 tsp Koko milk alternative
1/2 scoop chocolate whey (15g)
1 tsp cocoa

5 tbsp chestnut purée (I used a Merchant Gourmet brand which can be found in most supermarkets)
1/4 cup Koko milk (any milk or milk alternative will do)
1 tbsp ghee or coconut oil
6 soaked small dates
1&1/2 scoops cookie & cream whey (any flavour whey will do)
1 tsp vanilla essence
50g 70% dark chocolate chips


1. Soak the dates in boiling water for at least 15 minutes.
2. Preheat the oven to gas mark 4.

To make the crust:
3. Blend the egg in the food processor until frothy.
4. Add the almonds & blend until the almonds are small chunks.
5. Add & blend the ghee, coconut flour, oats, Koko milk or other chosen 'milk', cocoa & chocolate nut whey together.
6. Spoon the mixture on to a silicone tray or a baking tray lined with baking paper.
7. Smooth the mixture down with the back of a spoon.
8. Transfer crust to preheated oven for 11 minutes.
9. When the crust is done, set it aside to cool.

To make the 'cream':
10. Take the dates out of the water & transfer to a bowl.
11. Mash the dates with a fork.
12. Add & mix the ghee & chestnut purée with a spoon to create a paste.
13. Add the Koko or your chosen 'milk' & the vanilla essence & mix until combined.
14. Scoop in the whey & mix until smoothly combined.
15. Stir in the chocolate chips.
16. Spoon mixture on to the cooled crust & spread evenly with a spoon or spatula.
17. Transfer to the freezer for at least 2 hours - the longer the better, overnight would be perfect!

(When it was done I cut it up in to 16 squares.)

Enjoy munkies! :)