Making Recipes - Protein balls

Everyone should be familiar with protein after a workout, but protein is probably also one of the best snacks as it keeps you fuller for longer. That said I decided to try make my own recipe for a little protein snack.

This is not a finished recipe as I haven't fiddled with it to try and get the best results but is a start and can be adapted to put whatever you want in it.

Ingredients:

1 scoop Vanilla Protein Powder
100g Almond Flour
1/4 cup (american) cacao
1/4 cup sesame seeds
3tbsp Peanut Butter
5tsp oil (I used vegetable oil as its all I had)
Hazelnut milk

Method:

Add dry ingredients to a blender/mixer/processor and set on lowest setting to equally mix all the ingredients. 1tbsp at a time add the peanut butter. (I used organic but a cheaper crunchy pb with bigger nut chunks will just add to the crunch of your finished product) This will bind your dry products together.
Next I had to add some oil to help bind and this also gives the outside a nice glaze when finished forming.
I probably used a little to much cacao as it was a little bitter, as I couldn't take the ingredient out instead to sweeten and again bind as they were very dry, I added small splashes of hazelnut milk to the mixture and just keep processing until a lump that travels around the processor forms.

The mix is still very dry at this point so prepare to get dirty!!
Spoon out a heaped tsp into your palm and squash the mix to compact it, then roll  into nice even sized balls (mine made ten) and chill.

No cooking required although you could try it if you wanted - substitute sesame seeds for any other seeds that take your fancy - substitute veg oil for coconut oil or substitute pb and oil for any other binding agent.

The recipe will work with cocoa powder too but might need a different amount. If you have chocolate protein powder perhaps you'll need less binding agent?!

When you try my recipe send me a pick and let me know how you got on!

Today

One of  my friends got back from uni yesterday so we went for some drinks and after getting very hungry, a fudge cake =( 

So today had to kick it back in a little. (I could have done a lot more but am restricted on time, height and various other things)

I was gonna have a nice healthy breakfast but am to short to reach any of the cereals except the coco pops =S but healthied it up but substituting my semi skimmed milk for hazelnut alpro.
This saved approximately 3g of sugar, 60 calories a small victory for the day.

Due to shopping and mum needing my car I didn't have as much time to exercise as I wanted but made the most of what I could.

The floor is still a little messy ( its covered in christmas decorations and boxes ) so I couldn't do proper sit ups - I need the sofa to hold my feet down. Instead I did the better compact movement - Crunches.

Next I did an evolution on crunches - a mix of vertical leg crunch and crunch to your legs if I had a ball I would have used this to make more of the exercise. 

     - start by crossing your legs in the air 90 degrees to the floor
     - crunch raising your arms towards your toes
     - lower your arms back to the floor and engaging your abs lift your pelvis off the floor

        using a medicine ball will make more of the exercise as your burn more calories

After I tried a new exercise for me, kick backs.
     - on all fours, keep your back straight, abs engaged
     - kick your leg back straight for 20 reps, change leg
     - repeat for 3 sets

At the gym I only had half an hour while my mum was in the area so I didn't get much but did 9 min treadmill, uphill with 3 'sprints' and 18 minutes cycling level 4. Not long, or many calories burnt, but a personal milestone, longest cycle I've managed at the gym.

Tonight's dinner, I would have takn a pic but it was too good to resist and I ate it straight away.

1 bell pepper
Cous cous (already prepared) with basil
1 spring/salad onion finely chopped
sprinkle of cheddar

stick it in the oven for 20 mins gas mark 5/6 - our ovens not very reliable so adjust where necessary

=D much better than yesterdays meals/drinks

Enjoy the exercise ideas and my little recipe

Improving recipes

Today I made some lovely cranberry and hazelnut flapjacks. This is the recipe I used but it can be altered to make it healthier.

Cranberry and Hazelnut Flapjacks

 Preparation: 10 minutes

Cooking time: 15 minutes

Ingredients:

100g Natural Selection Ideal Ingredients Dried Cranberries150g butter75g golden syrup125g  jumbo oats125g porridge oats50g roasted hazelnuts, chopped.

Method:

Pre-heat oven to 180°C (Gas mark 4) and grease tin with butter. In a saucepan gently melt the butter, then add the sugar and golden syrup. Heat until smooth and syrupy. Add oats, cranberries and hazelnuts and mix well. Place the oat mixture into the tin and press down gently with the back of a spoon. Bake for 15 minutes in the oven.

It neglects to say how much sugar so I used 100g of brown sugar for the colour. How to make them healthier: 

1. Measure in grams how much sugar you needed and replace with same weight of maple syrup. 

2. Maple syrup has lower sugar than golden syrup so as long as its thick enough to hold your oats together use that!

3. Almonds have more protein, less calories, less fat tons more calcium and magnesium. 

Adding any dry ingredient like fruit flakes, protein powder, or nuts just substitute that weight of dry ingredient from the oats. Try it out!!!
Original recipe from Natural Selection