Tag Archives: low sugar

NUT BUTTER ENERGY BALLS 

You know those days when you’re exhausted and you just can’t find the energy to function?We all have them! Rather than reaching for a coffee, energy drink or sugary processed snack why not grab some of these peanut butter energy balls?
They are sweetened with natural agave nectar and dates and stuffed full of nuts and seeds. The natural sugar in the dates gives you the initial wake-me-up and the complex carbs in the oatmeal and the protein in the peanut butter and other nuts helps keep your blood sugars stable for longer and keep you full.

 

HOW TO ADAPT THIS RECIPE TO SUIT YOU:

Peanut butter is a great energy-dense snack, and thanks to its sticky texture you can roll it in with other yummy ingredients as well. This recipe contains dates, rolled oats, pecans, sunflower seeds and chocolate chips (yum!)  – but you can put whatever you want in it!

Use whatever nuts or seeds that you have and make sure to chop them small. Try toasting the nuts and seeds so they are more flavourful. You can use any kind of nut butter you have but natural, organic butter (like Almond or cashew – Holland & Barrett) is best.

You can leave out the coconut, or add more. Or what about swapping the agave nectar for honey? You could even add more chocolate chips! Or less?! Or use chocolate shavings? Or what bout toasted almonds instead of pecans?


PREP TIME – 10 mins, TOTAL TIME- 10 mins, SERVINGS: 24

INGREDIENTS

½ cup natural peanut butter

8 dates, pits removed

2 tbsps agave nectar

1 cup rolled oats

½ cup toasted, chopped pecans

¼ cup toasted sunflower seeds

¼ cup unsweetened coconut

¼ cup dark chocolate chips

1 tbsp chia seeds

INSTRUCTIONS

  1. Place the nut butter, dates and agave nectar into a food processor and process until smooth.
  2. Either add all the remaining ingredients to the food processor and process again, or you can scoop out the nut butter and dates into a large bowl, add the remaining ingredients and mix everything by hand.
  3. Roll into 24 balls.

And Enjoy! They will keep for at least a week in the fridge or frozen for much longer.

Nutrition (per serving): Calories: 116; Total Fat: 6g; Saturated Fat: 2g; Carbohydrate: 13g; Dietary Fiber: 2g; Sugar: 8g; Protein: 3g

Melt In Your Mouth Morning Muffins

Kimberleys Own Granola muffins with cranberries and blueberries

Make Ahead: The muffins can be made a day in advance and kept (covered) at room temperature or frozen individually to preserve freshness (for up to 2 weeks), then defrosted in their wrappings. Reheat, loosely wrapped in aluminum foil, in a 300-degree oven for 10 minutes or until warmed through.

SERVINGS: 6

INGREDIENTS
  • 1/2 cup less 1/2 tablespoon whole-wheat flour
  • 1/4 cup flour
  • 1/2 cup unprocessed wheat bran (also called miller’s bran; do not use bran cereal)
  • 1 tablespoon flaxseed, 
  • 3/8 teaspoon baking powder
  • 1/8 teaspoon baking soda
  • 1/8 teaspoon salt, preferably fine sea salt
  • 1/4 cup raw turbinado sugarffd07a32238caf39d792f5bae740461a
  • 1 large eggs
  • 1/4 cup low-fat buttermilk
  • 1 1/2 tablespoonslow-fat sour cream
  • 3/4 teaspoon vanilla extract
  • 1 tablespoons coconut oil
  • 1/2 cup mashed ripe bananas (about 2 large bananas)
  • 1/3 cup dried cranberries or bluerberries
  • 1/4 cup raw pumpkin seeds
DIRECTIONS
  1. Preheat the oven to 375 degrees. Grease the wells of a standard-size 12-well muffin pan with cooking oil spray.
  2. Whisk together the whole-wheat flour, all-purpose flour, bran, flaxseed meal, baking powder, baking soda, salt and sugar in a large mixing bowl.
  3. Lightly beat the eggs in a separate mixing bowl, then whisk in the buttermilk, sour cream and vanilla extract. Blend in the oil, mixing well.
  4. Thoroughly stir in the mashed bananas.
  5. Quickly pour the banana mixture over the flour mixture, scatter over the cranberries and pumpkin seeds, and stir to form a thick batter. Let it stand, uncovered, for 2 minutes; this allows for the flours to be absorbed into the batter and steadies the rise of the muffins during baking. Divide the batter equally among the muffin pan wells, mounding the portions slightly.
  6. Bake for 20 to 25 minutes or until the muffins have risen and set and have browned. A wooden pick inserted in the center of a muffin will withdraw clean or with a few moist crumbs.
  7. Cool the muffins in the pan on a wire cooling rack for 10 minutes, then turn them out and cool completely (right side up) on the rack.muffins_9
Nutritional Facts

Calories per muffin (using low-fat buttermilk and sour cream): 220

Total Fat: 8g

Saturated Fat: 2g

Total Carbohydrates: 32g

Sugar: 16g

Protein: 6g

 

Email me your pictures of your muffins chloehthomas@gmail.com or comment your feedback below – and don’t forget to hit the like button if you liked the recipe!

Healthy Tuna & Cheese ‘Noodle’ Bake


✅Under 200 calories,
✅low fat
✅low in carbohydrates 
✅low sugar
✅high protein

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INGREDIENTS

  • 1 pouch of Slim Noodles – see here
  • 1 Tin of Tuna in spring water
  • 25g low-fat cheddar cheese
  • 200g tinned tomatoes
  • 2 tbsp Total 0% yogurt
  • 0.5 tsp dried Italian herbs
  • 0.5 tsp Salt & Pepper to season
  • 1/2 Onion
  • 40g sweetcorn
  • 1/2 a broccoli
  • Spinach

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DIRECTIONS

  1. Brown the onions in a pan with some water and Fry Light Oil
  2. Boil broccoli and spinach
  3. Drain tuna
  4. Drain broccoli and spinach when cooked
  5. Follow noodle instructions
  6. Mix the herbs, onions,  total 0% and seasoning into the tinned tomatoes
  7. Pour this into a large mixing bowl and mix with the tuna, sweetcorn, veg and noodles
  8. Pour this into a china pasta dish and sprinkle the grated cheese on top
  9. Bake for half an hour , grill for the last 5 mins

Please tweet @_ChloeThomas or email me – chloehthomas@gmail.com your pictures! and comment below any questions.

Share with your friends and family!

Is a Calorie REALLY Just a Calorie?

A calorie, by its simplest definition, is a unit of energy. It’s equivalent to 4.184 absolute Joules.

We’ve all heard that “a calorie is a calorie,” and while there’s truth in this statement, it can lead us astray in our quest to build a great body.

You see, when we’re just talking about mere weight loss or gain, it doesn’t matter where these calories come from. So in this way, a calorie is a calorie. When it comes to PURE weight loss (not factoring in muscle vs. fat, body composition, overall health, physical performance, or energy levels), eating fewer calories than you burn every day will be the main part of the equation. Eat less than you burn: lose weight.

HOWEVER, we’re FAR more concerned with how you look, how you feel, if you are healthy, if you are getting stronger, if your doctor gives you a clean bill of health, and if you live a long life full of activity, exercise, sleeping well etc. You want to do everything in your power to avoid things like heart disease, cancer and type-2 diabetes – diseases that end your life too early.

When we’re talking about improving body composition (losing just body fat and not muscle, or maximizing muscle growth while minimizing fat storage), you must not only follow the principles of energy balance, but you must do so with a proper balance of macronutrients.


A macronutrient is any of the nutritional components of the diet that are required in relatively large amounts: protein, carbohydrate, and fat. How you balance your intake of these macronutrients has profound effects on how your body responds to the foods you eat. For example, protein is the most important macronutrient to get right when you want to optimize your body composition. The research is clear.

A high-protein diet…

-Is vital for preserving lean mass when dieting for fat loss.

-Is vital for maximizing muscle growth when dieting for muscle gain.

-Is effective for reducing body fat levels, including abdominal fat in particular.

-Increases satiety, helping you avoid hunger pangs and cravings.

-A high-protein diet is even more important if you’re exercising regularly, as this further increases your body’s demand for amino acids.

Despite what you’ve been told, carbohydrates aren’t the enemy. They don’t make you fat or unhealthy. In fact, there are big benefits to keeping carbohydrate intake as high as possible, even when dieting for fat loss, including…

-Better workout performance.

-Improved retention of lean mass.

-Better thyroid function.

-More satiety.

-Better mood.

Trust me–low-carb dieting is NOT GOOD and is completely unnecessary for the vast majority of people looking to lose weight, and is downright detrimental to those trying to put on size.

What does the perfect ratio look like?

In my opinion, the amount of calories consumed and the ratio of what the macronutrients should differ from person to person depending upon their body, goals, and routine. A proper meal plan not only provides the proper amount of calories but breaks them down into the optimal amounts of macronutrients as well.

  

I’d love to hear your thoughts:

Have you had success with counting calories or calculating macros, or did it make you go crazy?
Which methods have you messed around with, and what are your goals? Are you trying to lose a few pounds, lose a lot of weight, get to a minimal body fat percentage, compete in an elite sport, etc.

Do you use any apps on your phone to record claories alone or do you include macronutrients? -Has this article made you reconsider? 

I’d love to hear from you – chloehthomas@gmail.com, or message me on facebook- click here

 

 

 

 

 

Baked Cinnamon Honey or Sea Salt & Vinegar Crisps

IMG_2611Ingredients:

1 Tbsp Vinegar

1 Tsp Sea Salt

1 Tsp Ground cinnamon  

1 Tsp Honey

2 Small Sweet Potatoes 

 

Directions

1.Mix the honey and cinnamon together on half the batch for a sweet flavour

2. For the salt & vinegar,  shake up the sea salt and vinegar with the sweet potatoes in a ziploc/airtight bag.

Try a Greek Yogurt dip (total 0%) to go with these.

 

 

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Taken from a great blog – Undressed skeleton, click HERE to see more  

 

 

Mouthwatering Healthy Protein Pancakes 

Yes it’s true, these pancakes ARE healthy, low in fat, calories and high in protein which means they keep you fuller for longer! I’ve used juice plus complete protein powder which is gluten, wheat and dairy free and suitable for vegans and used by 3 Olympic teams and many athletes around the world.image

Prep time –5 mins

Cook time  –10 mins

Total time – 15 mins

Ingredients:

1 tsp baking soda

1/3 Cup instant oats, dry

2 scoops vanilla or chocolate protein (juice plus) powder

2 egg whites

1/2 cup fat free Greek yogurt (0% total)

1/2 small banana (old)

1/2 tsp cinnamon

1-2 tbsp unsweetened almond milk

Low calorie nonstick oil spray

Instructions:

1. In a blender, combine the oats, protein powder, egg whites, 1/4 cup Greek yogurt, banana, and cinnamon. Blend until smooth.

2. In a large skillet coated with spray oil, begin cooking the pancakes over medium-high heat, about 4-5 minutes on each side.

3. Serve immediately or let them cool and place in a Tupperware box. You can freeze half the batch as well in separate ziplock bags. Make sure they are defrosted before serving.

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Serving suggestions 

Best served warm (heat up in microwave or oven) with

-Total 0% Greek yoghurt & some strawberries / raspberries / blueberries

– organic almond or cashew nut butter & sliced banana 

– homemade frozen banana yoghurt and some cinnamon 

– Greek yoghurt a 2 tsps agave nectar syrup 

For more information on juice plus click here –http://www.juiceplus.co.uk/+ct53247

Mouthwatering Chocolate Zucchini Cake

On the look for a healthy after-school snack for the kids or for you on the go?  Zucchini (or courgette to us British!) is also available year round. This quick bread is incredibly moist and if you use a combination of applesauce and a small amount of oil it cuts down the fat content. You can cut up the loaf and pop individually-wrapped slices in the freezer for easy after-school/work snacking. This moist and cake-like chocolate zucchini bread is the perfect way to make sure you are eating your vegetables but still enjoying a sweet treat!

Prep time: 10 minutes

Cook time: 30-40 minutes

Serves: 16

Serving size: 1 slice

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Ingredients

1¼ cup wheat flour

1¼ cup all purpose flour

¾ cup baking cocoa

¼ cup sugar

1¼ tsp baking soda

1¼ tsp cinnamon

½ tsp salt

½ tsp baking powder

2 cups grated zucchini (approx. 2½ zucchinis)

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3 eggs, lightly beaten

8 oz vanilla non-fat Greek yogurt

2/3 cup unsweetened applesauce

1½ Tbsp vanilla

 

Directions

1. Preheat oven to 325 degrees. 2. Lightly coat two 8-inch bread pans with low calorie oil spray and set aside.

3. In a large mixing bowl, mix all of your dry ingredients: wheat flour, all purpose flour, cocoa powder, sugar, baking soda, cinnamon, salt, and baking powder.

4. In a separate mixing bowl, whisk all of your wet ingredients: mix zucchini, eggs, yogurt, applesauce and vanilla.

5. Add the wet ingredients to the dry ingredients and mix, careful not to over-mix.

6. Evenly distribute batter into your two loaf pans.

7. Bake for 30-40 minutes .

8. Let cool completely on a wire rack for 15 minutes, then remove from loaf pans.

Enjoy!!

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Nutrition Information- Per Serving: (1 slice)

Calories: 112

Fat: 1g

Saturated Fat: 0g

Sodium: 132mg

Carbohydrates: 21g

Fiber: 2g

Sugar 5g