Recipes

I love to cook, especially when I get a chance to experiment with new ingredients and flavour combinations. Be it a healthier slant on an old classic, a nutritional overhaul of a favourite comfort food or creating something completely different, if it is a success then I will share it here and to make it easier for people to try at home, the recipes will be in a format that can be quickly opened, printed and enjoyed.

 

If it's just a little inspiration you are after, rather than full recipes, then follow @Nutrivitam on twitter or add Nutri Vitam as a friend on Facebook to see what's cooking on a day to day basis.

 

I am always open to suggestions, so if you have a favourite meal or food that you feel could benefit from a healthy make over then please feel free to email me. Eating healthy doesn't have to be bland!!!

Useful Links

Protein Pow(d)er: For a healthier take on your favourite treats...with a bit of a protein kick, visit Anna Sward's site. Only down side is deciding what to try first  http://www.proteinpow.com/ 

 

 

BSJ's Clean Kitchen: Fitness and food lover Beth Jones' recipe blog. Only recently started but already has some cracking recipes for some healthy snacks  http://bsjcleankitchen.blogspot.co.uk/  

 

 

Chris Shugart (T-Nation): His writing style may not be to everyone's taste but his cooking will please most. Lots of healthy recipe ideas and inspiration can be found at:  http://tnation.t-nation.com/free_online_forum/diet_performance_nutrition_bodybuilding_velocity_recipe

My Own Creations

Quick and easy protein boost for those with more of a sweet tooth!
Low Carb Blueberry Protein Pancakes.pdf
Adobe Acrobat document [105.4 KB]
Spicy Paleo pork
Spicy Paleo-ish rib chops with braised cabbage
True paleo dish...probably not...tasty....definately!
spicy paleo rib chops.pdf
Adobe Acrobat document [136.6 KB]
Roasted Pepper stuffed with quinoa and roast veg.
Great on its own or as an accompaniment to meat or fish.
Roasted Pepper Stuffed with quinoa and m[...]
Adobe Acrobat document [84.3 KB]
Lazy man's Morrocan style lamb
morrocan lamb.pdf
Adobe Acrobat document [230.1 KB]
Sweet potato & quinoa cake
Gluten free, wheat free cake with an extra protein boost
Sweet Potato and Quinoa Cake.pdf
Adobe Acrobat document [239.4 KB]
Apple and Berry Cake
A delicious moist cake that gluten free, wheat free and has no added sugar...perfect with a cuppa!
apple and berry cake.docx
Microsoft Word document [13.4 KB]
Liver is a super nutritious food but its taste may not be to everyones liking so no better way of including it in your diet than a tasty homemade pate.
Chicken and Smoked bacon pâté.pdf
Adobe Acrobat document [249.0 KB]
Protein Panacotta
My take on the classic italian dessert...with an extra protein kick. Simple to make and tastes great!
Protein Panna Cotta.pdf
Adobe Acrobat document [98.4 KB]
A cheats version of this hearty favourite. Nutrient dense, an ideal post workout meal or snack on a cold Winters night
pea and hamdropbox.pdf
Adobe Acrobat document [131.5 KB]
An alternative take on the classic rice pudding using quinoa. More nutrients, less sugar!
Baked Quinoa Pudding.pdf
Adobe Acrobat document [101.1 KB]
Mixed berry clafoutis
Mixed Berry Clafoutis.pdf
Adobe Acrobat document [250.4 KB]
Coconut and Almond protein Macaroons.pdf
Adobe Acrobat document [212.6 KB]
Protein Carrot Cake: No added sugar but plenty of taste, indistinguishable from the real deal.
Protein Carrot Cake.docx
Microsoft Word document [14.4 KB]

Home-made Protein Bars

Why pay for over-priced shop bought protein bars when you can make your own? Using the base ingredients you can make whatever flavour you want whilst being confident of the quality of the ingredients, something you might not be so sure of with those mass produced, profit orientated versions from the supplement companies! They can be frozen and then quickly defrosted so if you make a large batch you can be confident they won't go to waste.

Below are just a few of the flavours I have successfully tried....

My healthier take on the generic peanut, caramel and chocolate bar!!!

 

Right then, you need:
100g oat bran
100g unflavoured whey
50g coconut flour
150g 100% peanut butter
5ml toffee flav drops
150ml coconut milk
...Pinch salt
100g-150g 75% cocoa chocolate to cover.

Put oats, whey, coconut flour and salt into bowl and mix. Add the peanut butter and flav drops and a little of the coconut milk and mix. Bit by bit add the coconut milk and mix some more each time until the mixture starts to form a dough-like ball. Separate into 8 equal balls and shape each into a bar shape and put in fridge for 30mins. Melt chocolate and then cover each bar by dipping. Put back into fridge until chocolate sets...enjoy!

for those calorie conscience, each bar has Approx 20g protein, 18g (only 4g sugar) carbs, 19g healthy fat

Protein Raspberry Ruffle Bars.pdf
Adobe Acrobat document [96.7 KB]
chocorange protein bar.pdf
Adobe Acrobat document [6.2 KB]

Protein flap jack:
100g oats, 85g whey, 50g truvia (approx 20g of the finer stevia sweetners), 100g chopped nuts (I went 50:50 flaked almonds:hazelnuts), 100g peanut butter, 50g 80%cocoa chocolate, two eggs (beaten).

put all dry ingredients into bowl and mix. Add peanut butter and eggs and mix thoroughly. May need to use hands and also might have to add some water to loosen mixture. Once mixed through place into a greased baking tray and place in oven at 170 for 20mins or until browned

Contact us:

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Parc Derwen

Coity

Bridgend CF35 6HF

 

Phone: 07808 214685

 

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