Muscle Muffins

These are a variation on some banana muffins i made a few weeks ago and are so easy to make.

Ingredients:

225g brown wheat free baking flour

1tbs cinnamon

2 heaped tsp baking powder (its a heavy mixture so this is needed to help get some rise)

1stp of bicarbonate of soda

1tbs vanilla extract

2 medium eggs

115g dairy free sunflower butter

4 large bananas

100g penuts

50g mixed nuts

2 (large) tbs of honey

3 heaped tbs of chocolate or unflavored protein powder

Step 1

Mix all the dry ingredients in a blender. Add the butter, eggs and once combined transfer to a mixing bowl.

Step 2

Mix the bananas and honey in the blender then add to the mixing bowl.

Step 3

Mix all this together with a wooden spoon, separate into muffin cases and bake for around 15/ 20 minutes on gas mark 4, 350 fahrenheit or 180 celsius.

Spread The Intake

 

Over the past 2 maybe 3 months i have stuck to a pretty rigorous diet which has been stripped back to the bare essentials. I’m not gonna lie, it’s been pretty flavorless. So i’ve been shopping today and while still being healthy i have made a couple of purchases.

Peanut Butter:

This nutty treat is something i have never had before today but now i’m addicted and it’s SO good for you… Unless you have a nut allergy obviously lol

Other then the fact that it’s made from nuts which gives a slow release of energy throughout the day it is also packed with healthy goodness. Fiber, Vitamin’s B3 and E, magnesium, antioxidant p-coumaric acid AND protein.

Dark Chocolate Spread:

Now this is a bit of a treat really and i am going to limit my intake… though the urge to stick a spoon in the jar is pretty hard to fight haha

Chocolate spread and it’s most popular brand Nutella is traditionally made from hazelnuts, coco and milk which are all creamed together into a paste of chocolaty amazingness! Sadly it is packed with sugar which is something i try to avoid. Sugar and I do not get on well and my skin does suffer if i eat a lot of it.

However, I found a dark chocolate spread today which has increased coco and less sugar. So i think that in moderation this is something i can use as a treat. As i’m addicted to rice cakes i plan on smothering them with this and getting a cuppa tea to go with it!

Super Hero Body!

When i started my more intense work outs in the vein attempt to get the body of an adonis, i joked that i wanted a superhero body. Trouble is there are too many superhero’s to choose from. Thankfully for me there is one who i identify with most and since a child has been my favorite. Spider-Man with out doubt was always my fave. Obviously i had passing acquaintances with Super and Bat… but Spidey, he and i were on a level. Both a bit geeky, both a bit outcast though he had one up on me with the web spinning and such!

Now i’m older, though I cant spin webs, I can try and get the body of my dreams. While Superman and Batman are pure bulk… spiderman is lithe, athletic and limber but with all the strength equal to his counterparts. Marvel’s current incarnation of Spider-Man is due to hit the screens this summer and taking on the role is The Social Networks Andrew Garfield. He already had a great frame but needed to build and add lean muscle to fill the latex suit.

Getting that V shaped body is no easy task but Men’s Health online has a great article, Build A V-Shaped Torso, which will help you on your way.

To get lean muscle you need to consume a heck of a lot of protein and just enough carbs to give you the energy to work out. I try not to eat carbs after i’ve worked out, if anything a small portion of brown rice but it will mostly be protein and vegetables. I will eat all my carbs in the morning/ early afternoon, before i work out.

Here is a rough guide to protein sources and amounts:

Source – Size – Quantity

Beef – 3 oz – 21 grams
Cheese – 3 oz – 21 grams
Chicken – 3 oz – 21 grams
Eggs – 2 large – 13 grams
Fish – 3 oz – 21 grams
Milk – 8 oz – 8 grams
Peanut butter – 2 tbsp – 8 grams
Tofu – 3 oz – 15 grams
Turkey – 3 oz – 21 grams
Yogurt – 8 oz – 8 grams

Pastry Free Quiche

Sometimes it’s such a chore to make breakfast. All you wanna do is grab something quick and be on your way. On a high protein diet I don’t always have time to make an omelette or scrambled eggs. Though both quick you still have to chop, whisk, fry… and at 6 in the morning this is just a chore!

These tarts or pastry free quiches are simple, tasty and packed with protein. If not for breakfast then you could eat two for lunch with some salad or even take them on a picnic… When summer finally arrives lol

Ingredients:

6 large eggs
1 large chicken breast
1 red onion
5 mushrooms

Step 1

Chop the chicken, onion and mushrooms into small pieces. Fry in a little oil until cooked.

Step 2

Whisk up your eggs until nice and fluffy.

Step 3

Add the cooked mixture to a tart tray, cover with the whisked eggs and season with plenty of cracked black pepper!

Bake for 10 – 12 minutes until the egg is firm and your good to go!

As a quick tasty snack, breakfast on the go or with salad for lunch, this is the perfect quick fix!

Turkey Tikka

Curry is one of the most simple things to make. There are of course a million different ways and everyone has their own tricks of the trade. This is my very simple and quick Turkey Tikka curry! Completely wheat and gluten free of course!

Ingredients:

1 can of coconut milk

2tbs tikka powder

2tbs of natural yogurt

1 whole pepper

1 whole onion

5 small mushrooms (feel free to add a mixture for extra flavour and texture, I just had chestnut to hand)

3 cloves of garlic

2 turkey breast fillets (obviously you could use chicken or pork)

1 packet of microwave brown rice

Step 1

Chop your meat of choice into small cubes and brown in a little oil. About 4-5 minutes, on a high heat, depending on the size of your chunks.

Step 2

Chop all the veg into chunks and add to the browned meat. Cook for a further 5-6 minutes. Making sure to keep stirring.

Step 3 (optional)

If you like you can add some spices to cook off with the meat and veg. I had some fennel seeds to hand do added them. Anything you have in the store cupboard like saffron could be added for extra spice. It’s totally up to you!

Step 4

Once all the meat/ veg is browned add in your can of coconut milk and 2tbs of tikka powder.

You can also add at this stage 2tbs of natural yogurt which will help thicken the sauce or if you have some corn flour then mix some of that bad boy up and add it in.

Step 5

Leave all that to simmer for about 10 minutes on a medium heat and your curry is done!

Step 6

2 minutes before the end of your cooking time, pop the microwave rice into la microwave… 2 minutes… BOOM! Your good to go.

These are a total god send. I take them to work all the time and my cupboard is never without them! Seriously, why go to the hassle of boiling rice ever again! I stock up when they are on offer as they last forever!! This particular verity was 2 packets for £1.50! Total cheat BUT and absolute bargain!

Plate up and enjoy. I like to add a spoon of yogurt on top. Looks nice and cools it down if it’s extra Spicey!