Gluten Free Dairy Free Brownies

So I made these tasty treats for a few friends of mine who can’t have dairy or gluten in their diets. I didn’t tell them I made the brownies using sweet potato and avocado because I wanted to see their reaction to the taste without preconceptions about them being ‘healthy.’ They thought these babies were AMAZING! Then I told them what made up the base and the icing and they were shocked. Its hard to find a dairy and gluten free treat that actually tastes good and isn’t slam packed with sugar…so they were floored. Needless to say theyve been asking for more ever since!


Gluten Free Dairy Free Brownies (makes 16 servings):
300g sweet potato (cooked, mashed-400 degrees cooked wrapped in foil for about 30mins or until soft)
3 eggs, whisked
1/4 cup honey
1/4 cup coconut oil, melted
1/2 tsp vanilla
3 tbsp coconut flour
2 tbsp cocoa powder
1/2 tsp baking powder
1/2 tsp cinnamon
pinch of salt
3oz bittersweet chocolate chips (or you can use chopped chocolate instead if you like)

Icing:
130g avocado, ripe, skin and seed removed
5 tbsp cocoa powder
1 tbsp stevia
3 tbsp honey
1 tsp vanilla extract

1) Preheat oven to 400 degrees and line a 8×8 inch pan with parchment paper. After the potato is cooked, turn the oven down to 350 degrees.

2) Mash the sweet potato in a bowl, adding in the eggs, honey, coconut oil and vanilla. After this is combined, add in the coconut flour, cocoa powder, baking powder, cinnamon, salt and chocolate chips until well mixed.

3) Pour the mixture into the baking tray, distribute evenly and cook for approx 30 mins or until a toothpick inserted into the centre comes out clean.

4) While the brownies cool, make the icing by putting all the ingredients into a food processor and blend until smooth. Taste for sweetness and adjust if needed. Refrigerate the icing until the brownies are cool and ready to be iced.

5) Spread the icing over the brownie mixture, top with the sliced almonds and coconut and then cut into 16 squares. Enjoy every chocolatey bite!

Macronutrient Breakdown (per brownie):
Calories-158
Fat-10g
Carbohydrates-18g
Protein-3g
Fibre-3g
Sugar-11g

Cinnamon Roll Protein Pancakes

What could be better than a protein packed pancake that tastes like a cinnamon bun? Not a lot! Our Cinnamon Roll Protein Pancake delivers a whopping 17g of protein per pancake and only 4g of fat and 17g of carbs! Topped with a delicious maple frosting, these babies are sure to be a Sunday Brunch winner or high protein mid week snack! 

Cinnamon Roll Protein Pancakes (makes 3 pancakes):

1/2 cup of oat flour (or put 1/2 cup of rolled oats in a food processor and grind until fine)

1 tsp baking powder

1 scoop Blue Star Iso Smooth Vanilla Whey Protein 

1 tsp stevia

1 tsp+1/2 tsp cinnamon

1 egg white

1/4 cup plain 2% Greek yogurt

3 tbsp unsweetened almond milk

1 tsp coconut oil (for frying)

Icing:

3 tbsp plain 2% Greek yogurt

1 tbsp maple syrup

1) Combine the dry ingredients (only 1/2 tsp of cinnamon) until combined. Whisk the wet ingredients in a medium bowl (except for the coconut oil). Once combined add in the dry ingredients until just combined (don’t over mix). 

2) Separate out 4 tbsp of the batter and add the remaining 1 tsp of cinnamon to this mixture. Put this mixture into a small ziplock bag and cut one of the corners off to make a piping bag. 

3) Make the icing by combining 3 tbsp yogurt with 1 tbsp maple syrup and set aside. 

4) Heat the coconut oil over medium heat then add the plain pancake mixture to the pan in 3 equal rounds. Pipe the cinnamon batter in the piping bag/ziplock in a swirl pattern on top of each pancake. Fry for about 3 mins before flipping each over. Cook for another 2-3 mins or until cooked through. Serve topped with the icing mixture and enjoy! Wanting a little added sweetness? Add a sprinkle of cinnamon and sugar on top 😉

Macronutrient Breakdown (per pancake):

Calories-163

Fat-4g

Carbohydrates-17g

Protein-17g

Fibre-2g

Sugar-6g

Pico De Gallo

One thing I love when it comes to Mexican food is Pico De Gallo. This fresh tomato salsa is so simple yet can add such amazing (low cal) flavour to so many foods! From tacos to fajitas, to egg whites and chicken, it’s an easy flavour packer. So I thought, why not whip up a batch to have in the fridge so I can add some delicious Mexican flavour to our meals over the next week?! It turned out great and may just become a staple in this house!

Pico De Gallo (makes 2 cups or 8 x 1/4 cup serving):

2 cups of fresh, diced tomatoes (ripe but firm are best)

1/2 jalapeno chili, chopped finely (remove the seeds if you like less spice) 1/4 cup red onion, chopped finely 

2 garlic cloves, minced 

1/4 cup of chopped cilantro

Juice of 1/2 a lime

Sea salt and pepper to taste 

1/2 tsp of sugar 

1) Dice the tomatoes and put them into a colander to drain over a bowl for 30 mins. After 30 mins add the onion, jalapeno and garlic into the tomato mix and let sit another 30 mins to drain. 

2) Once drained, throw all ingredients including the juice of the lime and the cilantro into a bowl. Mix to combine, season with sea salt and pepper and 1/2 tsp of sugar. Taste to make sure the seasoning is to your likening and adjust if needed. Its now ready to enjoy (but gets better sitting in the fridge over a few hours or days!)

Macronutrient Breakdown (per 1/4 cup serving):

Calories-13

Fat-0g

Carbohydrates-3g

Protein-1g

Sweet Potato Nachos

Jon and I are officially on a 4 week macro tracking diet prior to going to the Dominican in April. We like to be in great condition before hitting the beach so we can relax and enjoy ourselves without having to feel crappy when we come home (from the abundance of pina coladas of course)! So that means no more wine on a Friday night 🙁 What this also means is I like to be creative with our Friday night meal so we have something a little exciting to look forward to! So this past Friday we made these Sweet Potato Nachos topped with high protein ingredients like pulled chicken and black beans, and sprinkled with some tasty toppings like corn, Pico De Gallo, avocado lime drizzle and a little cheese (I mean you can’t have nachos without cheese!) This recipe is even easier if you already have some pulled meat left over from one of our other recipes. A little treat without the cheat!

Mexican Pulled Chicken:

1lb chicken breast, boneless skinless

juice of 1/2 a lime

1/2 cup chicken broth

1 clove garlic

1/2 tsp oregano

1/2 tsp smoked paprika

1/2 tsp cumin

1/2 tsp garlic powder

1 tbsp chili powder

salt and pepper (pinch of each)

Sweet Potato Base:

1lb sweet potato (mandolin it into thin slices 1/8″ thick)

sea salt and pepper (pinch of each)

1/2 tsp garlic powder

1 tbsp olive oil 

Toppings:

1/2 cup black beans

1/2 cup corn

1/2 cup salsa

1/4 cup cilantro, chopped

1/2 cup shredded cheese

1/4 cup green onion

1/8 cup 0% plain Greek yogurt

1/4 cup avocado

juice of half a lime

1/4 cup Pico De Gallo (see recipe in our blog)

1) For the pulled chicken, put the chicken breasts in the slow cooker, top with lime juice then rub the garlic and seasoning (which has been premixed) all over the chicken. Place the breasts back in the slow cooker and pour the chicken broth over the chicken. Cover and cook on low for about 4 hours. Cool, shred, then add a little bit of the liquid back into the chicken to keep it moist. Set aside.

2) After slicing the sweet potato with a mandolin to 1/8″ thickness, toss them in a bowl with the olive oil, salt, pepper and garlic powder. Set a baking rack (slightly greased with coconut oil) on top of a baking tray lines with parchment or aluminum foil then line the sweet potato rounds on the baking rack to bake at 425 degrees for 15-20 mins or until the sides start to crisp (watch so you don’t burn them!). Let them cool slightly. On the parchment lined baking tray, set the sweet potato slices slightly overlapped, like you would for nachos with nacho chips. Layer with pulled chicken and all toppings (up until the yogurt). Bake for 5 mins or until the mixture is heated through and cheese melted. 

3) Combine the yogurt with the avocado and lime juice in a food processor (or if you don’t have one mash together well) to make an avocado drizzle. Once you take out the nachos, top with Pico De Gallo and avo drizzle (we made a piping bag out of a ziplock to drizzle) and enjoy! This makes 4 large portions. 

Macronutrient Breakdown (per serving, makes 4 servings):

Calories-479

Fat-20g

Carbohydrates-36g

Protein-39g

Homemade Protein Peanut Butter

Who doesn’t love a little nut butter? And for those of you who have tried the high protein peanut butters on the market know how amazing they are. But damn they’re expensive! So I decided to whip up some protein peanut butter of our own. I think I could still up the protein content and will go for another flavour and another batch in the future. But for now this one passed the test (aka the Jon Mills seal of approval)!

Homemade Protein Peanut Butter (Makes 32 x 1 tbsp portions):

3 cups of peanut, roasted unsalted

1/2 tsp salt

2 tbsp maple syrup

2 scoops of Bluestar Whey Smooth Chocolate Peanut Butter Protein Powder

1/2 cup of water

5 tbsp peanut oil

1) Put the peanuts into a large food processor or a wide bottomed blender and grind until it turns into a paste. Add in the rest of the ingredients and process until smooth. If you like it a little less chunky add more water or oil (but macros will change if more oil is added). It’s as easy as that! Enjoy on a plain rice cake, in your protein shake, stir into your oatmeal or just take’r down with a spoon 🙂

Macronutrient Breakdown (per tablespoon):

Calories-87

Fat-7g

Carbohydrates-3g

Protein-5g

Sugar-1g

Clean Eating Chocolate Macaroons

So this past month I had a group of people doing a Whole Food Reset program with me for four weeks. The diet required eating mainly from the ground, avoiding processed foods, sugar and some other inflammation causing foods. A client of mine who took part said she was craving something sweets one day but didn’t want to break the diet. So she came up with these Clean Eating Chocolate Macaroons to squash the sugar cravings while sticking to the plan. You utilize stevia as a sweetening agent in order to get them tasting like a sweet treat but still remaining detox and diet friendly. Big props goes out to Kelley for these little gems! Thanks for sharing 🙂

Clean Eating Chocolate Macaroons (makes 24 macaroons):

1/2 cup coconut oil

1/4 cup stevia (pure powdered)

6 tsp cocoa powder

1/2 cup unsweetened chocolate almond milk (or add 2 more tsp of cocoa if using unsweetened original or vanilla almond milk)

1 tsp vanilla

1 cup unsweetened shredded coconut

2 cups of quick oats

1) Combine the coconut oil, stevia, cocoa, vanilla and unsweetened almond milk in a saucepan over medium heat. Stir constantly until melted and bubbling (about 5-7 mins). Remove from heat. 

2) Add in the coconut and oats and stir to combine. Drop by spoonfuls onto wax paper, chill for at least 10 mins in the fridge until hardened then serve!

Macronutrient Breakdown (per macaroon):

Calories-102

Fat-8g

Carbohydrates-7g

Protein-1g

Sugar-1g

Summer Pasta Salad

A lot of times in the summer, we don’t really want to turn on our oven as it’s so hot out! This is likely why we think of pasta salad as a summer side dish. Well this recipe can be made wheat free by using quinoa or rice pasta as well, so it works for any diet. We used what we had left in the fridge so that included roasted red peppers, sundried tomatoes, green beans we picked up from the market and fresh basil from the garden. Really, you could throw anything into a pasta salad. Just stay away from the creamy, mayo based ones to control saturated fat content. We enjoyed this with our Chicken Bruschetta this week!

Summer Pasta Salad (makes 4 servings):

1 cup of pasta (we used mini shells as we had some leftover)

1 cup plum tomatoes (sliced in half)

1 cup roasted red peppers (chopped)

1 cup green beans (chopped)

1/2 cup sundreid tomatoes

2 tbsp olive oil

1 tbsp red wine vinegar

2 tbsp fresh basil (chopped)

salt and pepper

1) Cook the pasta shells in boiling salted water for about 7 mins or until cooked to your liking. Drain and rinse with cold water. Put into a large bowl. 

2) Put the sundried tomatoes and basil into a food processor (or we used our nutra ninja) with the olive oil and vinegar. Puree until smooth. Add a little water if needed to loosen it to a paste.

3) Add the plum tomatoes, roasted red peppers and green beans to the bowl with the pasta shells. Add in the sundried tomato mixture and mix to combine. Serve alongside our Chicken Bruschetta or another dish of your choice!

Macronutrient Breakdown (per serving):

Calories-203

Fat-7g

Carbohydrates-34g

Protein-6g

JMTraining Prottata

We are big fans of eggs in this house. The only issue with eggs is that each egg only contains 6g of protein. So when you are having a few for a meal, it’s hard to get as much protein in as chicken, beef or fish would provide. But not to worry, our Prottata is a veggie packed, protein packed fritatta that won’t disappoint! Great on a hot summer night served cold, or serve hot and fresh out of the oven.

JMTraining Prottata (makes 4 servings):

1/2 red onion, chopped

1 red pepper, chopped

1 cup mushrooms, sliced

2 cups raw spinach

250g Turkey Kolbassa, sliced in half moons

175g all natural sliced ham, cubed

6 eggs and 500g egg whites, beaten together well

salt and pepper

1 cup of cherry tomatoes, cut in half and reserved

1) Preheat the oven to 375 degrees. In an oven safe, deep pan, cook your onions, peppers and mushrooms until softened (5 mins). Then add in your spinach, cooking an additional 2 mins until the spinach is wilted. If you have any liquid in the pan, drain it. Then add in the ham, sausage and beaten eggs (seasoned with salt and pepper). Make sure everything is combined well. 

2) Put the skillet in the oven without the top and cook for approx 30 minutes or until cooked through (it should jiggle slightly but not look liquid-y in the middle). Turn your broiler on and cook on the top rack for approx 3-5 mins or until slightly browned on top. Enjoy with a side salad or simply on it’s own. Its great hot or cold 🙂

Macronutrient Breakdown (per serving):

Calories-314

Fat-13g

Carbohydrates-9g

Protein-45g

Greek Quinoa Salad

My sister made a great Greek Quinoa Salad for a family function this summer and it was a huge hit! So I decided to whip up a version of my own that can be paired with any protein you like for a well balanced clean eating meal. We had ours with BBQ chicken thighs but feel free to pair this with a nice steak, fillet of salmon or sliced pork tenderloin! Fresh and full of those delicious Greek flavours. Ever wonder why we are always using quinoa in our recipes? Check out http://healthnfitnesshops.com/7-health-benefits-of-quinoa.html/ for a full run down of the health benefits of this super food!

Greek Quinoa Salad (makes 8 servings):

1 cup quinoa (measured dry)

1.5 cup stock (any flavour is fine, we used vegetable)

1 cup diced cucumber

1 cup diced red pepper

1 cup sliced grape tomatoes

1 cup chopped fresh parsley

10 sliced Kalamata olives

1 small onion, diced

2 oz feta, crumbled

1/4 cup of olive oil

1/4 cup red wine vinegar

1 tsp oregano (dried)

1 tsp honey

1 tbsp lemon juice

1/2 tsp each salt and pepper (more to taste if needed)

1) Put the quinoa in a saucepan with the broth by bringing to a boil then reducing the heat to low (cover at this point and simmer about 15 mins or until cooked)

2) Mix together the olive oil, vinegar, oregano, honey, lemon juice and salt and pepper in a small bowl. Set aside. 

3) Once all the ingredients are diced, put them in a large bowl, add the quinoa once cooked and cooled slightly. Ad din the dressing, toss and let sit in the fridge for at least 30 minutes before serving. We had ours with bbq chicken thighs on top to make this a great well balanced mid week meal!

Macronutrient Breakdown (per serving):

Calories-206

Fat-11g

Carbohydrates-24g

Protein-6g

Bircher Muesli

Originally created in Switzerland, Bircher was introduced to me in England. Jon was always on about it as a tasty snack or breakfast. I would see it in a lot of shops selling ready-made foods. Super easy to make, you basically combine yogurt, oats and your choice of additives. Since Jon and I are on a detox at the moment, we can’t have any added sugar, fruit or dried fruit (we also used only plain Greek yogurt because of the cane sugar in the raspberry kind). There are so many ways you could make this recipe including using plain Greek yogurt alone and adding a tsp of honey or maple syrup for sweetness. Additions like nuts, fruit, vanilla extract etc can all be used jut be mindful of fat and sugar content 🙂 We chose to go with a pumpkin, sunflower, hemp seed medley with some coconut. I had some This stuff is tasty as heck! Served cold in the morning or as a snack, it provides a nice bit of protein, carbs, fibre and good fats. Eat up guys!

Bircher Muesli (makes 1 serving):

1/2 cup 0% fat plain Greek yogurt

1/4 cup iogo raspberry yogurt (made with stevia, avoid the ones with sucralose)

1 tbsp pumpkin seeds

1 tbsp sunflower seeds

1 tbsp unsweetened shredded coconut

1/4 cup of quick or rolled oats (raw)

1) Combine all ingredients in a bowl, let sit for 5 mins and then enjoy! You can easily store this in the fridge for a week so make it ahead and it’ll be there for you to enjoy 🙂 

Macronutrient Breakdown (per serving):

Calories-345

Fat-17g

Carbohydrates-29g

Protein-28g