yummy healthy recipes

Apple and Peanut yoghurt dip

Mix 1 tbs peanut butter, juice of 1 lemon and sweetener to taste in 125ml plain yoghurt
Slice or chop one apple into wedges (or cubs) and use as dip or mix it all together

Calories per serving: 231
                      Protein: 10g
                        Carbs: 42
                            Fat: 8g

Tiramisu and Sponge Cake

Sponge Cake

    • 5 eggs    • 2/3 cup Orgran plain flour (or pancake flour will also work)     • ½ cup custard powder    • 1 pkt Sugar Lite from Hulette    • 1 tsp baking powder

Tiramisu

    • 360ml black coffee + sweetener to taste (about 6-8, must be very sweet)    • 200g plain cream cheese    • 1 tub fat free cottage cheese    • 1 tsp vanilla essence    • Sweetener Equivalent to 8 tsp sugar    • 1 tbs highlight Hot chocolate drinking powder

Preparation Method the Sponge Cake:
(1) Beat eggs till stiff and foamy (About 8 minutes. Very important to make the cake spungy).
(2) Beat Sugar lite into egg , bit by bit, till all is used.
(3) In separate bowl sift flour, custard power and baking power 3 times then fold into egg        mixture with wooden spoon, bit by bit
(4) Pour mixture into 2 greased squire baking pans and bake for 15 – 20 min.

* Heat stove to 180 degrees.

Preparation Method for Tiramisu:
(1) Cut sponge cake (once cooled down) into 2 layers to create 4 layers of cake in total.
(2) Cut each layer into 1/3 and place one in each dessert bowl (I just made 2 layers that look like        a cake).
(3) Pour 1 tsp of coffee over each piece.
(4) Beat cheeses, sweetener and vanilla essence until smooth and spread over coffee.
(5) Repeat layers of cake, coffee and cheese for 2 layers , cheese must be on top and sprinkle       chocolate powder on top.

This can make up to 8 pieces.

Nutritional Facts

Calories: 185
Protein:  25g
Carbs:  10g
Fat: 5g

Protein muffins

    • 1 cup oats (80g)    • 1 cup mielie meal (120g)    • 4 cups digestive bran    • ½ cup linseeds or pecan nuts (optional)    • 6 egg whites    • 1 ½ scp whey protein    • 1 tbs coffee powder (optional) if you want chocolate muffin, then 1tbs cocoa powder or for       plain leave both out    • 8 sweetener sachet’s (or to taste)    • 1 ½ tsp baking powder    • 1 ½ tsp bicarb

Method:Beat egg white till puffy, add 2 cups water to that and blend.
Mix all dry ingredients into the egg / water mixture and fold with wooden spoon till well mixed. If mixture is too dry add more water too it, till nice and soft. Scoop mixture into muffin tins that have been coated with spray and cooked (about 12 muffins) and bake in pre-heated oven at 180 degrees for about 20 min

Sven's High Protein muffins (These are probably more suitable to most people's taste buds)

    • 4 cups digestive bran    • 2 cups water    • 1 cup oats    • ½ cup rye flour    • ½ cup oats flour    • 5 small scoops chocolate whey protein    • 100g pecan nuts    • 3tsp baking powder    • 250g fat free cottage cheese (for those of you with no dairy intolerance)    • 2 whole eggs and 6 whites    • 2 tsp Natreen liquid sweetener (or you can use the 8 sachet’s )    • Juice of one lemon    • 3 tbs cocoa powder    • ¼ cup boiling water

Method:Mix cocoa powder in boiling water.
Chop nuts in a blender or crush with a knife in the packet, into little pieces.
Mix together all dry ingredients plus nuts.
Mix together wet ingredients and add cocoa mixture.
Fold wett ingredients into dry ingredients. NOTE: mixture is quite running.
Divide into 12 large muffins and bake at 190 degrees for 25 minutes.

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