Eat Yourself Fit: Make Your Workout Work Harder - Rosanna Davison (2016)

PART 7. EAT YOURSELF FIT RECIPES

Please note: The calorie and nutrient content of each recipe are estimates made as closely as possible based on available ingredients.

FUEL YOUR DAY: ENERGY BREAKFASTS

Fitness tip

It’s a good idea to include some PROTEIN in your breakfast every day for muscle recovery and repair to help build lean, strong limbs and to stabilise blood sugar levels. This means that you’re less likely to experience mid-morning munchies and reach for a sugary or fatty snack to keep you going until lunch.

I love to incorporate AMINO ACIDS into my breakfast by adding nuts, seeds, nut butters and a scoop of high-quality protein powder to smoothies and smoothie bowls.

Peanut Butter and Strawberry Chia Jam Overnight Oats

SERVES 1 | PER SERVING OF OATS: 340 CALORIES | 12G PROTEIN | 36G CARBS | 16.5G FAT PER JAR OF JAM (USING LIQUID STEVIA TO SWEETEN): 146 CALORIES | 4.3G PROTEIN 20G CARBS | 6.6G FAT

I’m a big fan of overnight oats, as they’re so simple to make and only require a few key ingredients. They’re also ideal for warmer weather as they’re served chilled and are perfect for busy people on the go. If you’re training before work, make these in a jar the night before and bring them with you for a pre-gym boost or a post-training recovery power breakfast. They contain an ideal combination of complex carbs, protein, omega-3 fats and antioxidants for muscle recovery and repair. They also make a great family breakfast option.

FOR THE OATS:

125ml unsweetened almond milk

1 tbsp whole chia seeds

1 tbsp smooth or crunchy peanut butter (aim to buy organic brands that are free from added sugar and palm oil)

1 tsp vanilla extract or powder

4-5 drops of liquid stevia, to taste (optional)

45g gluten-free porridge oats

FOR THE STRAWBERRY CHIA JAM:

150g fresh strawberries, hulled and sliced in half

2 tbsp whole chia seeds

1 tbsp pure maple syrup or honey or 5-6 drops of liquid stevia (optional)

1 tsp fresh lemon juice

cold water, as required

1First make the chia jam. Place the strawberries, chia seeds, sweetener, if using, and lemon juice in a blender. Blend on a medium to high speed until a jam consistency is achieved, adding 1 tablespoon of cold water at a time to blend as needed.

2Transfer the mixture to a small saucepan and cook over a medium heat until it begins to bubble. Reduce the heat and allow the jam to simmer gently for 5-6 minutes, until the chia seeds begin to thicken it up.

3Remove from the heat and pour into a clean glass jar. Allow it to cool before serving. The jam can be stored in the jar with a secure lid in the fridge for up to a week.

4Place the almond milk, chia seeds, peanut butter, vanilla and stevia, if using, in a glass jar or small bowl and mix together with a spoon. Add the oats and mix well until they’re all covered in the almond milk mixture. Top with a generous tablespoon of the strawberry chia jam.

5If using a jar, screw on the lid securely and leave to chill overnight in the fridge or for at least 6 hours. If using a bowl, cover it with cling film before refrigerating.

6When you’re ready to eat, stir in the strawberry chia jam and enjoy chilled. Overnight oats can be stored in the fridge for up to two days.

Creamy Millet Power Porridge

SERVES 2 | PER SERVING: 276 CALORIES | 6.8G PROTEIN | 41.6G CARBS | 9.8G FAT

Millet isn’t just bird food! This creamy, fluffy and mild-tasting grain is actually a seed. It’s naturally gluten free and relatively low in calories too. It contains B vitamins to help improve energy levels, particularly vitamin B6 to boost your mood, plus all the essential amino acids to support muscle repair and growth. It’s a rich source of magnesium to help relax your nervous system, promote calmness and restful sleep and help to prevent post-workout muscle tightness. As it readily absorbs different flavours, millet works well in main meals and as a porridge. I use pecans as a topping because they contain zinc, vitamin B6 and omega-3 fat, which are important for supporting a happy, positive mindset.

90g millet

500ml cold water

250ml low-fat coconut milk, plus extra to serve

2 tsp vanilla extract or powder

1 tsp ground cinnamon

6-8 drops of liquid stevia (optional)

2 tbsp chopped pecans

125g fresh raspberries or blueberries, to serve

1Preheat the oven to 190°C.

2Rinse the millet in a sieve under cold running water. Pour the water and coconut milk into a small saucepan, add the millet and bring it to the boil for 2-3 minutes, stirring regularly.

3Lower the heat to medium and allow it to simmer for 8-10 minutes, partially covered with a lid, until the liquid has almost boiled off. Remove the lid and stir until the remaining liquid boils off and it has reached a consistency similar to porridge. If it’s too dry, stir in a little more coconut milk or water. Add the vanilla and cinnamon to the millet porridge and stir it in along with the liquid stevia, if using.

4While the millet cooks, spread out the pecans on a small baking tray and toast in the oven for a few minutes, until golden brown. Remove from the oven and set aside.

5Spoon the millet porridge into two serving bowls. Top with the toasted pecans, fresh berries and an extra dash of coconut milk, if desired.

Energising Apple and Cinnamon Bircher Muesli

SERVES 1 | PER SERVING: 397 CALORIES | 11.6G PROTEIN | 49.8G CARBS | 18.2G FAT

This easy and nourishing breakfast is one of my favourite ways to start the day. The magical mixture of seeds, nuts, oats and fruit makes it an incredibly energising breakfast. Seeds contain essential omega-3 fatty acids and a wide range of important minerals, including calcium for bone health and muscle function, zinc to support your immune and reproductive systems, iron to maintain good energy levels and magnesium to promote relaxation. This muesli also contains the amino acid tryptophan, vitamin B6 and zinc to support the manufacture of serotonin and a happy, calm mood.

40g gluten-free porridge oats

½ red or green apple, grated

125ml unsweetened almond milk, plus extra for serving

2 tbsp coconut milk yogurt (optional)

1 tbsp unsweetened desiccated coconut

1 tbsp unsweetened dried cranberries

1 tbsp flaxseeds

1 tbsp pumpkin seeds

1 tbsp flaked almonds

1 tsp ground cinnamon fresh berries or strawberry chia jam (here), to serve

1Combine all the ingredients in a mixing bowl except for the fresh berries or chia jam and mix well. Taste and add more cinnamon if desired. Cover the bowl and refrigerate overnight to allow the ingredients to soak together.

2When ready to serve, add a dash of almond milk and top with fresh berries or strawberry chia jam.

Rawnola Parfait with Raspberry and Vanilla Coconut Whip

SERVES 2 | PER SERVING OF RAWNOLA: 337 CALORIES | 11.8G PROTEIN | 33G CARBS | 20.6G FAT PER SERVING OF RASPBERRY AND VANILLA COCONUT WHIP (2 TBSP): 138 CALORIES 1.9G PROTEIN | 11G CARBS | 10.9G FAT

This makes the perfect quick and easy breakfast or anytime snack for those following a lower-carb diet. It’s packed with healthy fats, fibre and easily assimilated amino acids for muscle recovery and repair, plus those all-important antioxidants found in the cacao nibs and raspberries for protecting your cells from everyday wear and tear.

FOR THE RAWNOLA:

6 tbsp buckwheat groats or gluten-free oats

4 tbsp unsweetened desiccated coconut

2 tbsp whole chia seeds

2 tbsp whole raw almonds

2 tbsp pumpkin seeds

4 tsp almond or hazelnut butter

2 tsp ground cinnamon

½ tsp ground nutmeg

FOR THE RASPBERRY AND VANILLA COCONUT WHIP:

200g coconut milk yogurt or 1 x 400ml tin of full-fat coconut milk, chilled overnight in the fridge

150g fresh raspberries, rinsed (set a few aside to decorate the parfait)

2 tsp vanilla extract or powder

4-5 drops of liquid stevia to sweeten (optional)

1Place all the rawnola ingredients in a food processor fitted with an S blade or a blender and combine until the mixture is crumbly. Set aside.

2If you’re using tinned coconut milk, carefully open it without shaking it. The firm coconut cream should have separated from the coconut water so that you can spoon it out. Place the coconut milk yogurt or cream, raspberries, vanilla and the stevia, if using, in a blender or food processor and blend until smooth and creamy.

3Layer the parfait ingredients in a glass jar or bowl, starting with the rawnola, then the coconut whip. Repeat until full. Top with a few fresh raspberries and serve. Any leftovers will keep in an airtight container in the fridge for up to two days.

Crunchy Cherry and Coconut Granola Clusters

SERVES 6 | PER SERVING: 348 CALORIES | 11G PROTEIN | 38.6G CARBS | 19.3G FAT

Granola is a tasty and popular breakfast, yet the shop-bought versions tend to be packed with refined sugar, vegetable oil, preservatives and other less-than-healthy ingredients for your skin and waistline. This filling version is full of nourishing and energy-boosting seeds, nuts, unsweetened dried berries, tahini, cinnamon and vanilla for a deliciously nutty, rich taste, and it uses ripe banana in place of oil to reduce the calorie content. I love a handful of this crunchy granola sprinkled on top of smoothies or simply eaten with a splash of ice-cold almond milk.

coconut oil, to grease

1 ripe medium banana

1 tbsp pure maple syrup or honey

1 tbsp tahini

100g gluten-free porridge oats or quinoa flakes

80g unsweetened dried cherries (raisins or dried cranberries make a good alternative)

65g chopped almonds

55g flaked almonds

4 tbsp unsweetened desiccated coconut

4 tbsp goji berries

3 tbsp pumpkin seeds

2 tbsp sunflower seeds

2 tbsp milled flaxseeds

2 tbsp sesame seeds

2 tsp ground cinnamon

2 tsp vanilla extract or powder

1Preheat the oven to 180°C. Line a large baking tray with non-stick baking paper or lightly grease it with coconut oil.

2Place the banana in a large mixing bowl and mash with a fork, then add the maple syrup and tahini and stir until well mixed. Add all the remaining ingredients and mix until a thick, sticky mixture forms. Add a dash of unsweetened almond milk if the mixture seems too dry.

3Spread the granola onto the baking tray and toast it in the oven for 15-20 minutes, until golden brown. Stir the granola after 8-10 minutes to ensure it toasts fully and evenly.

4Remove from the oven and allow the granola to cool for 10 minutes before serving. Store the granola in an airtight container in a cool place for up to three days.

Supergreen Smoothie Bowl

SERVES 1 | PER SERVING: 217 CALORIES | 4.9G PROTEIN | 34.3G CARBS | 9.5G FAT

I’m a big advocate of eating leafy green veggies with every meal to avail of their powerful cleansing and energising properties and their huge spectrum of vitamins, minerals and protective phytonutrients. This supergreen smoothie bowl is a great way to enjoy all the goodness of spinach, kale and avocado, sweetened with fruit to hide any ‘green’ taste.

125ml unsweetened almond milk

2 handfuls of baby spinach

1 handful of kale, tough stems removed

80g fresh or frozen pineapple chunks

juice of ½ lime

¼ ripe avocado

½ ripe banana, fresh or frozen

¼ cucumber

1 tsp wheatgrass powder (optional)

4-5 drops of liquid stevia to sweeten (optional)

2-3 ice cubes

TO SERVE:

coconut flakes

fresh berries

fresh figs, quartered

dragon fruit, sliced

chia seeds

cacao nibs

1Place all the smoothie bowl ingredients into a blender and blitz until smooth.

2Pour into a bowl and top with coconut flakes, fresh berries, fresh figs, dragon fruit, chia seeds and cacao nibs. Any leftovers can be stored in an airtight container in the fridge for two or three days.

Creamy Cacao Smoothie Bowl with Buckwheat Chocolate Pops

SERVES 1 | PER SERVING OF BUCKWHEAT CHOCOLATE POPS (⅓ OF THE RECIPE): 565 CALORIES
11.6G PROTEIN | 61.6G CARBS | 34.1G FAT
PER SERVING OF SMOOTHIE BOWL: 302 CALORIES | 21.5G PROTEIN |
38.9G CARBS | 9.8G FAT

This is a rich chocolate breakfast using whole ingredients. The buckwheat chocolate pops add a delicious crunch to the smoothie bowl, which is filled with protein, omega-3 fat and antioxidants to keep you feeling full and satisfied all morning. The smoothie bowl serves one but the chocolate pops recipe makes enough for up to three people or it can be enjoyed over a few days.

FOR THE BUCKWHEAT CHOCOLATE POPS:

165g buckwheat groats

80g unsweetened desiccated coconut

3 tbsp raw cacao powder

2 tsp ground cinnamon

2 tbsp coconut oil, melted

2 tbsp pure maple syrup or honey

2 tbsp smooth almond butter

FOR THE CREAMY CACAO SMOOTHIE BOWL:

125ml unsweetened almond milk or low-fat coconut milk

1 frozen banana

1 scoop of Sunwarrior chocolate protein powder (optional)

1 tbsp ground flaxseeds

1 tbsp raw cacao powder

1 tsp raw unsalted almond butter

1 tsp vanilla extract or powder

3-4 drops of liquid stevia, to sweeten (optional)

1Preheat the oven to 180°C. Line a large baking tray with non-stick baking paper.

2Combine the buckwheat groats with the coconut, cacao powder and cinnamon in a large mixing bowl.

3In a separate smaller bowl, mix together the melted coconut oil, maple syrup and almond butter until smooth. Pour the wet ingredients into the bowl with the dry ingredients and mix until it’s all well combined.

4Spread the buckwheat pops on the lined baking tray and bake in the oven for 20-25 minutes, until it’s crispy. Allow to cool for 10 minutes before serving.

5Meanwhile, place all the smoothie bowl ingredients into a blender, beginning with the almond milk. Blend on a high speed until smooth and creamy. Transfer the smoothie to a serving bowl, top with the buckwheat pops and serve.

6Any leftover buckwheat pops can be stored in an airtight container at room temperature for up to three days. The smoothie can be stored in the fridge for two or three days.

Creamy Chia Pudding with Raspberry Coulis

SERVES 1 | PER SERVING: 270 CALORIES | 7.8G PROTEIN | 28G CARBS | 16.1G FAT

Breakfasts don’t get more simple and nourishing than a bowl of chia pudding with an array of tasty toppings. Chia pudding is one of my favourite breakfasts, as it’s full of amazing nutrients for your skin, hair and body. It’s also a super food for anyone trying to lose a few pounds, because the seeds swell in liquid up to 15 times their own size. This helps to keep you feeling full, well hydrated and far less likely to reach for an unhealthy mid-morning snack. Chia seeds are a good source of omega-3 fat, amino acids, fibre and essential minerals, including iron and calcium.

3 heaped tbsp whole chia seeds

250ml low-fat coconut milk or unsweetened almond milk

100g fresh raspberries

1 tsp vanilla extract or powder

dash of unsweetened almond milk

4-5 drops of liquid stevia to sweeten (optional)

1 tbsp unsweetened desiccated coconut

1Place the chia seeds in a bowl and pour the coconut or almond milk over them to submerge the seeds. Stir them well and set aside for 10 minutes to soak up all the liquid. You may need to mix them after a few minutes to ensure all the seeds are soaked.

2Place the raspberries in a small mixing bowl and add the vanilla, a dash of almond milk and the liquid stevia, if using. Use a fork to mash the raspberries, then mix well with the vanilla, almond milk and stevia to make a coulis.

3Stir the chia pudding once more, ensuring all the liquid has been absorbed by the seeds. Top with the raspberry coulis and a sprinkle of desiccated coconut. Any leftovers can be stored in an airtight container in the fridge for up to three days.

Vanilla Protein Pancakes

MAKES 6 PANCAKES | PER PLAIN PANCAKE: 157 CALORIES | 7.5G PROTEIN | 20G CARBS | 2.8G FAT

I love these light, fluffy, vanilla-flavoured pancakes with fresh berries. They make a satisfying post-workout meal filled with fibre, amino acids and omega-3 fats, nourishing every cell in your body to help keep you healthy and strong.

180g gluten-free self-raising flour (I use Doves Farm brand)

2 scoops of Sunwarrior vanilla protein powder

625ml unsweetened almond milk

2 tbsp milled chia seeds

2 tsp vanilla extract or powder

coconut oil, to cook

fresh berries, to serve

1 tbsp pure maple syrup or honey, to serve (optional)

1Place the flour, protein powder, almond milk, milled chia seeds and vanilla in a blender and combine until a thick batter forms.

2Heat a little coconut oil in a frying pan set over a medium heat. When it begins to bubble, place a tablespoon of batter into the middle of the pan. I like to smooth it out to form a neat circle. Cook until the edges begin to rise, then flip it over and cook until both sides are golden brown. They cook very quickly.

3Top with fresh berries and maple syrup, if using, and serve hot. Any leftovers can be stored in an airtight container in the fridge for up to three days.

Very Berry Oatmeal Pancakes with Vanilla Coconut Cream

MAKES 6 PANCAKES | PER SERVING (2 PANCAKES): 262 CALORIES
8.3G PROTEIN | 43G CARBS | 5.9G FAT
PER SERVING OF VANILLA COCONUT CREAM (2 TBSP): 99 CALORIES
1G PROTEIN | 2G CARBS | 10.4G FAT

These tasty oat-based pancakes contain sweet pops of antioxidant-rich berries and make the perfect dish for a lazy Sunday morning brunch or a post-workout energy booster. Oats are a good source of slow-release energy and fibre, while the ground flaxseeds increase the fibre content of these pancakes even more. Oats also contain iron to boost energy levels and magnesium to support nervous system health.

1 tbsp ground flaxseeds

3 tbsp cold water

155g gluten-free oats

1 ripe banana

250ml unsweetened almond milk

1 tsp vanilla extract

½ tsp gluten-free baking powder

2 tbsp fresh blueberries, plus extra to serve

2 tbsp fresh raspberries, plus extra to serve

coconut oil, to cook

FOR THE COCONUT CREAM:

1 x 400ml tin of full-fat coconut milk, chilled overnight in the fridge

1 tsp vanilla extract or powder

1First make the flax ‘egg’ by placing the ground flaxseeds in a small bowl and adding the cold water. Mix well and leave to set for 5 minutes.

2Place the oats, banana, almond milk, vanilla extract, baking powder and flax ‘egg’ in a blender and combine until a thick batter forms. Transfer the batter to a bowl and stir in the blueberries and raspberries.

3Heat some coconut oil in a frying pan set over a medium heat. Spoon 2 tablespoons of the batter into the centre of the pan to make each pancake. Allow them to cook for about 60 seconds, then gently lift up the edges with a spatula and flip over to cook on the other side for another 60 seconds, until golden brown.

4Once all the pancakes have been cooked, allow them to cool for a few minutes while you prepare the coconut cream. Carefully open the tin of chilled coconut milk without shaking it, as the thick cream should have separated from the coconut water. Spoon out the coconut cream into a bowl. Add the vanilla and use a hand-held whisk to whisk the coconut cream until light and fluffy.

5Serve the warm pancakes with a dollop of the coconut cream on top and scatter over the fresh berries. Any leftovers can be stored in an airtight container in the fridge for two or three days.

Spiced Apple and Cranberry Pancakes

MAKES 8 PANCAKES | PER PANCAKE (WITHOUT SYRUP): 97 CALORIES | 2.1G PROTEIN 19.5G CARBS | 1.5G FAT

These fluffy, lightly spiced pancakes are based on gluten-free flour and fibre-rich chia seeds. The naturally sweet grated apple and cranberries deliver a blast of immune-boosting vitamin C and antioxidants.

125g gluten-free self-raising flour (I use Doves Farm brand)

375ml unsweetened almond milk

2 heaped tbsp milled chia seeds

2 tsp ground cinnamon

½ tsp ground nutmeg

coconut oil, to cook

TO SERVE:

1 large or 2 small apples, cored and grated

4 tbsp unsweetened dried cranberries

1 tsp ground cinnamon

drizzle of pure maple syrup or honey (optional)

1Place the flour, almond milk, milled chia seeds, cinnamon and nutmeg in a blender and blend on a high speed until a smooth batter forms.

2Heat a little coconut oil in a frying pan set over a medium-high heat. When it begins to bubble, pour in enough batter to make a thin, medium-sized pancake. When the edges of the pancake start to detach from the base of the pan, use a spatula to lift the pancake free from the pan and carefully flip it over. Cook it on the other side until golden brown.

3Place on a plate topped with a piece of kitchen paper to mop up any extra oil. Continue cooking until all the batter is gone, then top with grated apple, dried cranberries, a sprinkle of ground cinnamon and a drizzle of maple syrup if you like. Any leftovers can be stored in an airtight container in the fridge for two or three days.

Chickpea and Coriander Crêpes

MAKES 4-5 | PER SERVING (2 CRÊPES): 190 CALORIES | 10.3G PROTEIN | 25.6G CARBS | 5.1G FAT

These crêpes are ideal if you enjoy a savoury breakfast. They’re so simple to make and they cook even quicker than regular pancakes. Made with chickpea flour, they’re light yet high in protein and fibre, iron, folate, zinc and magnesium amongst many other vital nutrients. They taste delicious served with hummus, avocado and fresh rocket leaves.

90g chickpea flour (also called gram flour)

375ml water

2 tbsp ground flaxseeds

1 tsp smoked paprika

1 tsp ground cumin

1 handful of fresh coriander leaves, chopped, or 1 tsp ground coriander

pinch of dried chilli flakes (optional)

sea salt and freshly ground black pepper

coconut oil, to cook

TO SERVE:

hummus

avocado or guacamole

fresh rocket leaves

cherry tomatoes

1Place the chickpea flour, water, flaxseeds, spices and seasoning in a blender and blend until a smooth batter forms. Add a little extra water if it’s too thick. The thicker the batter is, the thicker the crêpes will be.

2Melt ½ teaspoon of coconut oil in a frying pan set over a medium heat, then gently pour in the batter to the size of pancake you prefer. Allow it to cook for about 60 seconds before flipping it over with a spatula and cooking for another 60 seconds on the other side. These crêpes cook faster than regular pancakes. Repeat until the batter has been used up.

3Serve warm with hummus, avocado, rocket and cherry tomatoes. Any leftovers can be stored in an airtight container in the fridge for three or four days.

Seeded Cranberry Muesli Bars

MAKES 10-12 BARS | PER BAR: 118 CALORIES | 3.5G PROTEIN | 11.6G CARBS | 5.4G FAT

Muesli in a bar for busy people on the move! These simple bars are filled with oats, seeds and dried cranberries for a nourishing grab-andgo breakfast option or anytime snack. If I’m out and about all day, I carry a wrapped bar around in my bag for hunger emergencies.

60g gluten-free porridge oats

110g pitted dates, soaked in hot water for 20 minutes to soften

125ml water

80g whole chia seeds

35g raw sunflower seeds

35g raw pumpkin seeds

30g unsweetened dried cranberries, chopped

1 tsp ground cinnamon

1 tsp vanilla extract or powder

1Preheat the oven to 190°C. Line a medium baking tray with non-stick baking paper.

2Place the oats in a blender and blend on a high speed for 1-2 minutes, until a fine flour forms. Transfer the oat flour to a large mixing bowl.

3Add the soaked and drained dates and the water to the blender and blend again until a smooth paste forms. Pour the date paste into the bowl with the oat flour and add all the remaining ingredients. Mix well to combine.

4Transfer the mixture to the lined baking tray and spread it out, ensuring the surface is as smooth and even as possible. Bake in the oven for 20-25 minutes, until golden brown and firm to touch. Allow the mixture to cool in the baking tray for a few minutes before transferring it to a wire cooling rack for another 10 minutes, then slice into bars. Any leftovers can be stored in an airtight container for three or four days or frozen for up to three months.

Omega-3 Gingerbread Energy Bars

MAKES 6-8 BARS | PER BAR: 88 CALORIES | 4G PROTEIN | 7G CARBS | 6.6G FAT

Omega-3 fatty acids are absolutely essential to include in your everyday diet for their powerful anti-inflammatory properties. They help to keep your skin smooth and are important for maintaining good brain health and regulating hormones. Raw walnuts are one of the best plant-based sources of the nutrient and provide a protein- and fibre-rich base for these energy bars. Fresh ginger helps to support your immune system, improves blood flow and supports healthy digestion. These bars are simple to make and are a tasty quick breakfast or snack on the go.

150g raw walnut halves

8-10 dried apricots (organic and sulphur free, if possible)

10-12 dates, pitted and soaked in hot water for 20 minutes to soften

2 tbsp unsweetened desiccated or flaked coconut

1 tbsp finely chopped fresh ginger

1 tbsp almond butter

1 tsp ground cinnamon

1 tsp vanilla extract

½ tsp ground nutmeg

1Place the walnuts and apricots in a blender or a food processor fitted with an S blade. Combine until the mixture becomes a coarse flour. Add the soaked and drained dates, coconut, ginger, almond butter, cinnamon, vanilla and nutmeg and blend until the mixture becomes a sticky dough.

2Press the mixture into a tray lined with non-stick baking paper and chill in the fridge for 30-40 minutes before slicing into squares and serving. Store in an airtight container in the fridge for three or four days.

Almond Butter Chocolate Chip Protein Bars

MAKES 12 BARS | PER BAR: 143 CALORIES | 6.1G PROTEIN | 14.9G CARBS | 7G FAT

It’s important to eat protein with each meal for a healthy metabolism. These bars are an ideal breakfast on the go as they’re packed with protein, fibre, healthy fats, complex carbs, an array of vitamins and minerals and the natural energy-boosting goodness of dates. They’re also perfect for a post-weightlifting snack to replenish used-up carbohydrate stores and get to work on healing and rebuilding torn muscle fibres.

200g gluten-free porridge oats

125g smooth or crunchy almond butter

30g (1½ scoops) Sunwarrior vanilla protein powder

10 dates, pitted and soaked in hot water for 20 minutes to soften

2 tsp vanilla extract or powder

7-8 tbsp cold water, to blend

3 tbsp cacao nibs or unsweetened dark chocolate chips

1Place the oats in a blender or food processor and blend for 1-2 minutes, until a coarse flour forms. Add the almond butter, protein powder, soaked and drained dates and vanilla and blend for another 30-45 seconds. Slowly add the water while pulsing to combine the mixture into a thick, sticky dough. Transfer to a mixing bowl and stir in the chocolate chips until well distributed.

2Line a square 20cm x 20cm baking tray with non-stick baking paper and scrape the mixture into it, pressing it down firmly with the back of a spoon to form a smooth, firm layer. Place in the freezer for 20-30 minutes, until firm, then slice into bars. Keep the bars refrigerated in an airtight container for up to five days.

Strawberry and Banana Porridge Bread

MAKES 1 LOAF | PER SLICE (UNSWEETENED): 240 CALORIES | 6.3G PROTEIN | 31G CARBS | 9.9G FAT

This loaf is filled with sweet, juicy fruit, making it a delicious breakfast option and a handy way to use up ripe bananas. Ground flaxseeds and porridge oats blended into a flour form the base of this fibre-rich bread, which helps to boost digestive health. An optimally functioning digestive system benefits you in numerous ways and even helps to prevent a bloated stomach. Oats and bananas both encourage the production of serotonin for a happy mood, and melatonin for peaceful sleep.

4 tbsp ground flaxseeds

8 tbsp cold water

3 ripe bananas

8 medium strawberries

4 tbsp coconut palm sugar, pure maple syrup or honey (optional)

2 tsp vanilla extract

4 tbsp coconut oil, melted, plus extra for greasing

2 level tsp gluten-free baking powder

400g gluten-free porridge oats

1Preheat the oven to 190°C. Lightly grease a loaf tin with coconut oil or line it with non-stick baking paper.

2Prepare the flax ‘eggs’ by mixing the ground flaxseeds with the cold water in a bowl. Set aside.

3Mash together two of the bananas and all the strawberries in a large mixing bowl until quite smooth but some texture still remains. Add the coconut sugar, if using, and the vanilla and mix well, then stir in the flax ‘eggs’, melted coconut oil and baking powder and stir until combined.

4Blend the oats in a food processor or blender until a flour is formed, then fold the flour into the mixture to form a batter. Spoon the batter into the loaf tin and use a spatula to smooth the top. Cut the remaining banana in half and place it across the top to decorate.

5Bake in the oven for 45-50 minutes, until the top turns golden brown and a knife comes out clean when inserted into the centre. Cool on a wire rack for 10 minutes before serving. The bread can be stored in an airtight container in the fridge for three or four days.

Spiced Sweet Potato Bread

MAKES 1 LOAF | PER SLICE: 155 CALORIES | 4.5G PROTEIN | 22.2G CARBS | 6.4G FAT

Sweet potato is an incredibly versatile and nutritious source of filling fibre and complex carbs. It’s packed with skin-brightening beta-carotene and it makes a superb alternative to fats and oils in baking. This helps to lower the fat and calorie content of recipes while introducing a soft texture and naturally sweet taste. For this bread I use crunchy almonds to boost its protein and fibre content and plenty of cinnamon for its fragrant flavour and blood sugar control benefits. This bread tastes great spread with nut or seed butter.

coconut oil, to grease

2 medium sweet potatoes, peeled and roughly chopped

2 ripe bananas

250ml unsweetened almond milk

255g gluten-free flour

210g almonds, chopped, plus extra whole almonds to decorate (omit for a nut-free recipe)

100g coconut sugar

4 heaped tbsp coconut flour

3 tbsp milled chia seeds

4 tsp ground cinnamon

4 tsp vanilla extract

2 tsp ground allspice

1¼ tsp gluten-free baking powder

pinch of pink rock salt

1Preheat the oven to 190°C. Lightly grease a loaf tin with coconut oil.

2Steam the sweet potatoes for about 10 minutes, until soft. Place the steamed sweet potatoes, bananas and almond milk in a blender and blend until a smooth purée forms. Pour the sweet potato and banana purée into a large mixing bowl and add all the other ingredients. Stir everything together until a thick batter forms.

3Transfer the batter to the tin, ensuring the top is smooth and even. Decorate with a sprinkle of cinnamon and the whole almonds. Bake in the oven for 25 minutes, until the loaf is golden brown and firm to touch. Allow it to cool for 10 minutes before slicing. Any leftovers should keep in an airtight container in the fridge for up to three days and it can be frozen for up to three months.

Banana Nut Muffins

MAKES 10-12 MUFFINS | PER MUFFIN: 320 CALORIES | 3.6G PROTEIN | 49.7G CARBS | 13G FAT

These muffins are the ultimate good mood food. Packed with vitamin B6 and the amino acid tryptophan, bananas help your body to make serotonin, the mood-boosting happy hormone. Sufficient levels of this important neurotransmitter in your brain help to lower cravings for fatty and sugary foods, improve your sleep, increase feelings of contentment and self-confidence and reduce feelings of stress and anxiety. I included the pecans in these muffins because they provide the mineral zinc, an important co-factor in the production of serotonin.

250ml unsweetened almond milk

1 tsp raw apple cider vinegar

255g gluten-free all-purpose flour

2½ tsp gluten-free baking powder

¼ tsp gluten-free baking soda

75g coconut sugar

65g coconut oil, melted, plus extra to grease

1 tsp vanilla extract

2 ripe bananas, chopped into small pieces, plus 10-12 slices to decorate

4 tbsp chopped pecans

1Preheat the oven to 190°C. Lightly grease a muffin tray with coconut oil or line with muffin cases.

2Place the almond milk in a small bowl or glass and stir in the apple cider vinegar. Set aside.

3Sift the flour, baking powder and baking soda into a large mixing bowl and add the coconut sugar. Combine well.

4Mix the melted coconut oil with the vanilla extract in a separate bowl, then add the almond milk and vinegar mixture (the milk should have curdled slightly).

5Add the wet mixture to the dry ingredients in the large bowl and stir together until a thick batter forms. Gently fold in the banana pieces and the chopped nuts and ensure they’re evenly distributed.

6Divide the batter between the muffin cases, then top each muffin with a thin slice of banana and bake for 20-25 minutes, until the muffins turn golden brown and the banana on top starts to caramelise. Allow to cool on a wire cooling rack for 10 minutes before serving. Store in an airtight container in a cool place for two or three days.

Lemon and Blueberry Scones

MAKES 6-8 SCONES | PER SCONE: 251 CALORIES | 2.6G PROTEIN | 32.6G CARBS | 12.8G FAT

These light and fluffy scones packed with sweet pops of flavour from the lemon zest and antioxidant-rich blueberries are the perfect breakfast or snack on the go and a good option for anybody tempted by sugary pastries in the morning. I have used coconut sugar to gently sweeten them, which is a better alternative to refined sugar, as it’s richer in minerals and doesn’t cause a spike in your blood sugar levels.

1 tbsp ground flaxseeds

3 tbsp cold water

180ml unsweetened almond milk

260g white or brown rice flour or gluten-free plain flour (note: buckwheat flour is not ideal for this recipe)

50g coconut sugar

¾ tbsp gluten-free baking powder

pinch of sea salt

90g coconut oil, at room temperature, plus extra for greasing

60g fresh or frozen blueberries

zest of 1 lemon

1Preheat the oven to 190°C. Line a medium baking tray with non-stick baking paper or lightly grease with coconut oil.

2Prepare the flax ‘egg’ first by placing the ground flaxseeds into a small bowl and adding the water. Mix well and set aside for 5 minutes. Add the almond milk to the flax ‘egg’ and use a fork to whisk it in to break up any large lumps of flaxseeds.

3In a large mixing bowl, combine the flour with the coconut sugar, baking powder and sea salt. Add the coconut oil, using your fingertips to gently break it up into small pieces and distribute it throughout the dry ingredients. Add the flax ‘egg’ and almond milk combination, mixing until well combined, then gently fold in the blueberries and lemon zest until they’re evenly distributed.

4Lightly flour a clean work surface and use your hands to divide the dough into circular shapes about 2.5cm thick. Place each scone on the lined baking tray and bake in the oven for 20-25 minutes, until golden brown. Allow the scones to cool on a wire rack for 10 minutes before serving. Store any leftovers in an airtight container for up to three days.

Roast Portobello Mushrooms Stuffed with Chilli-Lime Guacamole

SERVES 2 | PER SERVING: 209 CALORIES | 7.4G PROTEIN | 15.9G CARBS | 15.7G FAT

An ideal option for anybody following a low-carb diet, this combination of warm grilled Portobello mushrooms and chilli-lime guacamole is delicious and simple to prepare. Avocados are one of nature’s most superior sources of healthy fat, amino acids, antioxidant vitamins A, C and E and essential minerals, including iron to boost energy and potassium for healthy, normal blood pressure. While some dietary fat is essential, avocados are rich in calories. I recommend eating no more than half an avocado a day, unless you’re especially active.

coconut oil, to grease

6 Portobello mushrooms

1 tsp smoked paprika, plus extra to serve

sea salt and freshly ground black pepper

1 small ripe avocado

juice of ½ lime

pinch of dried chilli flakes

1Preheat the oven to 190°C. Lightly grease a baking tray with coconut oil or line with a sheet of non-stick baking paper.

2Gently rinse the mushrooms and remove their stalks. Place them on the tray and sprinkle with the smoked paprika, salt and pepper. Roast in the oven for 15-20 minutes, until they begin to shrink slightly and release their juices.

3While the mushrooms are roasting, slice the avocado in half, remove the stone and use a spoon to scoop the flesh into a bowl. Squeeze in the fresh lime juice and add the chilli flakes, salt and pepper. Use a fork to mash the avocado until smooth.

4Remove the mushrooms from the oven and allow them to cool for a few minutes before spooning some of the mashed avocado into the centre of each one. Sprinkle with a little extra smoked paprika and serve warm or cold. Any leftovers can be stored in an airtight container in the fridge for up to two days, but the avocado can begin to oxidise and turn brown when exposed to the air, so this is really best eaten on the day it’s made.

LIQUID VITALITY

Fitness tip

Blended foods and juices hit your BLOODSTREAM more quickly than solid foods, which means their nutrients get delivered to all your BODY CELLS much faster. That’s just one of the reasons why a nutritious, PROTEIN-RICH smoothie makes such a perfect post-workout snack. I always aim to drink a smoothie with some PROTEIN, GREENS and BERRIES after a tough resistance workout to boost my energy and fill my system with all the goodness it needs for repairing and rebuilding my muscles.

Green Goddess Smoothie Plus

SERVES 2 | PER SERVING: 207 CALORIES | 6.3G PROTEIN | 41G CARBS | 4.3G FAT

This is my signature drink and an important part of both the Eat Yourself Beautiful and Eat Yourself Fit programmes. Even if you don’t make any other significant changes to your diet and lifestyle, simply drinking a large glass of this smoothie in the morning at least four times a week will make a noticeable difference to your health, energy levels, digestion, waistline, fitness and immune system. I have incorporated some of the very best foods for younger-looking skin, fat burning and anti-ageing into one drink. It’s easy to make in big batches two or three times a week, as it keeps fresh for a few days in the fridge. In this version, I’ve added seeds for a protein boost, making it an ideal preor post-workout smoothie.

125ml cold water

165g pineapple chunks

120g baby spinach, washed well

1 ripe banana, peeled

½ cucumber, chopped into chunks (leave the skin on and buy organic cucumbers if possible)

1 handful of fresh blueberries (use less for a brighter green drink and more for a darker drink)

2 tbsp freshly squeezed lemon or lime juice

2 tbsp hulled hemp seeds, chia seeds or flaxseeds

1 tbsp fresh mint leaves

1 tsp freshly grated ginger

4 ice cubes

4-5 drops of liquid stevia (optional)

1Add the water to the blender first, followed by the remaining ingredients. Blend until smooth and creamy. Taste and add a few drops of liquid stevia if desired.

2Serve chilled in a tall glass. You can store any leftovers in the freezer or it keeps fresh in the fridge for two or three days.

Green Goddess Juice

SERVES 2 | PER SERVING: 63 CALORIES

This is a highly energising and refreshing minty green juice with ginger and lime. I love green juices because their vast array of vitamins, minerals and phytonutrients are quickly absorbed into your bloodstream, where they deliver their nutrients to every cell in your body for deep cleansing, detoxing and nourishment. I’m not a big fan of juicing fruit because the fibre has been removed and it hits your bloodstream too quickly. This can cause an energy crash, which may affect your mood. If you would like a sweeter green drink, try adding a little puréed banana or blueberries to the juice.

2 cucumbers, cut into medium-sized pieces (leave the skin on and buy organic cucumbers if possible)

60g kale leaves, tough stems removed

60g baby spinach

1 handful of fresh mint leaves

2 tsp freshly grated ginger

1 lime, peeled and halved

ice cubes, for serving

1Prepare the ingredients and process them through the juicer in the order listed.

2Serve chilled in a tall glass or jar with a couple of ice cubes. It’s best to drink this juice as soon as possible after pressing, but it can be frozen for up to three months.

Blue Warrior Recovery Shake

SERVES 1 | PER SERVING: 212 CALORIES | 18.9G PROTEIN | 25.4G CARBS | 6.3G FAT

This smoothie is a staple for me after a challenging resistance workout, as it provides protein to repair torn muscle fibres, anti-inflammatory omega-3 fat to help soothe muscle pain and antioxidants to mop up the free radicals that are normally released during a strenuous workout. This helps to protect your cells from oxidative stress.

125ml unsweetened almond milk

125g fresh blueberries, rinsed

1 handful of baby spinach (optional)

1 scoop of Sunwarrior vanilla protein powder

1 tbsp milled chia seeds or flaxseeds

1 tsp vanilla extract or powder

4-5 drops of liquid stevia, to sweeten (optional)

2-3 ice cubes

1Place all the ingredients in a blender, beginning with the almond milk, and combine until smooth.

2Serve chilled. Any leftovers can be stored in an airtight container in the fridge for two or three days.

Lean Green Body Booster

SERVES 1 | PER SERVING: 197 CALORIES | 19.6G PROTEIN | 21.4G CARBS | 6G FAT

This is a great smoothie to enjoy before or after a workout or as a restorative snack at any time of the day. I often enjoy one as an afternoon pick-me-up, as it contains natural energy from the banana, the ACE antioxidant vitamins from the spinach and muscle-boosting properties from the protein and nut butter.

125ml unsweetened almond milk

1 large handful of baby spinach

½ banana, fresh or frozen

1 scoop of Sunwarrior vanilla protein powder

1 tsp vanilla extract or powder

1 tsp peanut butter (aim to buy an organic brand, free from added sugar and palm oil)

¾ tsp ground cinnamon

2-3 ice cubes

1Place all the ingredients in a blender, beginning with the almond milk, and combine until smooth.

2Serve chilled. Any leftovers can be stored in an airtight container in the fridge for up to two days.

Salted Caramel Power Smoothie

SERVES 1 | PER SERVING: 300 CALORIES | 20.8G PROTEIN | 45.7G CARBS | 6.9G FAT

Filled with protein and fibre, this smoothie tastes delicious and fills your body with nutrients. Hemp seeds are one of the world’s most perfect plant sources of the complete set of essential amino acids and they boast an ideal ratio of omega-3 to omega-6 fats. This makes them an excellent food for anyone following an active and healthy lifestyle. I enjoy this smoothie before exercise to boost my energy, or else afterwards for recovery and repair.

125ml unsweetened almond milk

1 ripe banana, peeled, cut into chunks and frozen for at least 2 hours

2 pitted Medjool dates or 4-5 drops of liquid stevia, to sweeten

1 scoop of Sunwarrior vanilla protein powder

1 tbsp hulled hemp seeds

1 tsp vanilla extract pinch of sea salt

1Place all the ingredients in a blender, beginning with the almond milk, and combine until smooth.

2Serve chilled. Any leftovers can be stored in an airtight container in the fridge for up to two days.

Good to Glow Mango Tango Smoothie

SERVES 1 | PER SERVING: 205 CALORIES | 4.7G PROTEIN | 31G CARBS | 9G FAT

This is a deliciously cool and creamy smoothie filled with healthy fats, antioxidant vitamins and beauty minerals for a glowing complexion. Mango is one of my favourite fruits for bright and healthy skin, as it’s a super source of beta-carotene, which converts to vitamin A in the body with the help of a little dietary fat. Vitamin A is then used to repair damaged skin cells.

125ml low-fat coconut milk or unsweetened almond milk

1 large handful of baby spinach

1 small handful of fresh mint leaves

½ ripe mango, peeled, cut into chunks and frozen for 2 hours

juice of ½ lime

1 tbsp raw cashew nuts

1 tbsp unsweetened desiccated coconut, plus extra to serve

2-3 ice cubes

1Place all the ingredients in a blender, beginning with the milk, and combine until smooth and creamy.

2Sprinkle with desiccated coconut and serve chilled. Any leftovers should stay fresh in an airtight container in the fridge for up to two days, but this smoothie is best enjoyed as soon as possible after making it.

Turmeric and Ginger Immune Booster

SERVES 1 | PER SERVING: 191 CALORIES | 2.9G PROTEIN | 44.7G CARBS | 2.2G FAT

This is a fresh, fruity smoothie with powerful anti-inflammatory properties to help soothe pain and inflammation. Turmeric and ginger have both been used medicinally for centuries. Antioxidant-rich turmeric helps to reduce inflammation and brighten the complexion, while ginger boosts blood flow, aids digestion and soothes nausea. Pineapple is similarly anti-inflammatory, banana helps to boost mood and the beta-carotene in the carrot supports healthy eyesight and a glowing complexion.

125ml unsweetened almond milk

80g fresh pineapple chunks

1 medium carrot, peeled and roughly chopped

1 fresh or frozen banana

juice of ½ lemon or lime

1 tsp freshly grated ginger

¼ tsp ground turmeric

2-3 ice cubes

unsweetened desiccated coconut, to garnish

pomegranate seeds, to garnish

½ passionfruit, seeds scooped out, to garnish

1Place all the ingredients in a blender, beginning with the almond milk, and combine until smooth.

2Serve chilled and garnish with a sprinkle of desiccated coconut, pomegranate seeds and passionfruit seeds. Any leftovers can be stored in an airtight container in the fridge for up to two days.

Strawberry Shortbread Breakfast Shake

SERVES 1 | PER SERVING: 289 CALORIES | 7.4G PROTEIN | 43.7G CARBS | 11.7G FAT

This is a complete and nourishing breakfast in a smoothie for busy people on the go. The strawberries, banana and oats provide natural energy, antioxidants, good mood nutrients and plenty of fibre to encourage a flat stomach, while the ground flaxseeds and almond butter further boost the healthy fat and fibre content. It’s designed to stabilise your blood sugar levels, which means you’ll be less likely to reach for a sugary mid-morning snack.

125ml unsweetened almond milk

5-6 strawberries, hulled

1 ripe fresh or frozen banana

2 heaped tbsp gluten-free porridge oats

2 tbsp milled flaxseeds

1 tsp smooth almond butter

1 tsp ground cinnamon

1 tsp vanilla extract

4-5 drops of liquid stevia, or to taste

3 ice cubes

1Place all the ingredients in a blender, beginning with the almond milk, and combine until smooth and creamy. Add more almond milk if you prefer a runnier texture. Taste and add more cinnamon, vanilla or liquid stevia, if desired.

2Any leftovers can be stored in an airtight container in the fridge for up to two days.

Sleepytime Almond and Cinnamon Smoothie

SERVES 1 | PER SERVING: 238 CALORIES | 4.8G PROTEIN | 41.2G CARBS | 8.5G FAT

A cool and creamy smoothie created as a sweet treat that won’t impact your waistline. This shake is ideal for those evening sugar cravings and will encourage a happy, relaxed mood and a deep, restful sleep because it contains the important trio of vitamin B6, zinc and the amino acid tryptophan. Together, they enable the production of serotonin to boost your mood and melatonin to encourage good-quality sleep.

180ml unsweetened almond milk

1 banana, peeled, cut into chunks and frozen for at least 2 hours

2-3 dates, pitted and chopped

2 tsp smooth almond butter

½ tsp ground cinnamon

2-3 ice cubes

1Place all the ingredients in a blender, beginning with the almond milk, and combine until smooth.

2Serve chilled. Any leftovers can be stored in an airtight container in the fridge for up to two days.

Blueberry Cleanser

SERVES 1 | PER SERVING: 210 CALORIES | 3.6G PROTEIN | 52.2G CARBS | 1.1G FAT

A refreshing, electrolyte-rich smoothie designed to boost kidney function, banish a bloated tummy and reduce puffiness around the eyes. Parsley is a powerful cleanser, while blueberries, banana, cucumber, ginger and coconut water work together to reduce water retention and bloating and to support healthy, normal blood pressure.

125ml coconut water

125g fresh or frozen blueberries

1 ripe banana

¼ cucumber

1 small handful of fresh mint leaves

1 small handful of fresh flat-leaf parsley leaves

juice of ½ lime

1 tsp freshly grated ginger

3 ice cubes

4-5 drops of liquid stevia, or to taste

1Place all the ingredients in a blender, starting with the coconut water, and combine until smooth. Taste and add liquid stevia if a sweeter taste is required.

2Serve chilled. Any leftovers can be stored in a covered container in the fridge for up to two days.

Pineapple Paradise

SERVES 1 | PER SERVING: 256 CALORIES | 4.1G PROTEIN | 48.2G CARBS | 8.2G FAT

A healthy and refreshing green smoothie that makes a great morning or afternoon snack to boost flagging energy levels. It’s a rich source of chlorophyll, which is the pigment found in green vegetables. Chlorophyll shares an almost identical structure with the haemoglobin in human red blood cells, making it an excellent blood builder and cleanser to support health and vitality.

125ml chilled coconut water or regular water

80g fresh or frozen pineapple chunks

1 large handful of baby spinach

1 green apple, cored and quartered

¼ ripe avocado

¼ cucumber, cut into chunks juice of 1 small lime

1 tsp freshly grated ginger

1Place all the ingredients in a blender, beginning with the coconut water, and combine until smooth.

2Serve chilled. Any leftovers can be stored in an airtight container in the fridge for up to two days.

Chia Summer Berry Blast

SERVES 1 | PER SERVING: 274 CALORIES | 7G PROTEIN | 50.1G CARBS | 7.8G FAT

Berries are an important part of my everyday diet, and I notice the difference in my skin if I don’t eat them for a week or two. As one of the lowest-sugar types of fruit, berries also have one of the richest contents of antioxidants of all foods, which help to brighten your complexion. Chia seeds are one of my favourite sources of omega-3 fat for super-soft and healthy skin. I added in a handful of baby spinach for an extra dose of cleansing greens, energising iron and antioxidant vitamins A, C and E.

125ml chilled coconut water or normal water

1 handful of baby spinach

125g fresh or frozen blueberries

125g fresh raspberries

3-4 medium or large strawberries, hulled

2 tbsp whole chia seeds

1 tsp vanilla extract or powder 1 tsp fresh lime juice

2-3 ice cubes

1Place all the ingredients in a blender, starting with the coconut water and spinach leaves, and combine until smooth.

2Serve chilled. Any leftovers can be stored in an airtight container in the fridge for up to two days or frozen for up to three months.

Mint Chocolate Chip Thickshake

SERVES 1 | PER SERVING (SWEETENED WITH STEVIA): 293 CALORIES | 8.4G PROTEIN 40.3G CARBS | 13.4G FAT

Mint and chocolate chips are a match made in foodie heaven. This rich, creamy shake delivers a zingy blast of fresh mint and plenty of crunchy chocolate chips. Being guilt-free, healthy and nourishing makes it taste even sweeter.

250ml unsweetened almond milk

1 ripe banana, peeled, cut into chunks and frozen for at least

2 hours

2 pitted Medjool dates, 1 tbsp pure maple syrup or honey or 4-5 drops of liquid stevia, to sweeten

1 small handful of fresh mint leaves or ½ tsp pure peppermint extract

2 tbsp raw cacao powder or unsweetened dark cocoa powder

1 tbsp ground flaxseeds

2 tsp smooth or crunchy almond butter

TO SERVE:

1 tsp cacao nibs or unsweetened dark chocolate chips

fresh mint leaves fresh berries

1Place all the ingredients in a blender, starting with the almond milk, and combine until smooth and creamy. Taste and add more sweetener if necessary.

2Serve chilled, topped with cacao nibs or chocolate chips, mint leaves and berries. Any leftovers can be stored in an airtight container in the fridge for up to two days.

Stress-Soothing Avocado Smoothie

SERVES 1 | PER SERVING: 224 CALORIES | 5G PROTEIN | 25.4G CARBS | 13.8G FAT

Try this stress-soothing smoothie if you’re having a stressful day and really need something to calm a frazzled nervous system. I designed this drink to deliver a rich dose of magnesium to every cell in your body. Magnesium is an essential driving force behind over 300 different enzyme reactions and is considered nature’s most powerful relaxation mineral. Found in leafy green veggies, nuts and seeds, avocados and a vast range of other whole plant foods, it’s the perfect antidote to stress, helping to relax tense muscles and even improve your sleep.

180ml unsweetened almond milk

1 handful of baby spinach

3 dates, pitted

¼ ripe avocado

1 tsp smooth unsalted almond butter

1 tsp vanilla extract

2 ice cubes

4-5 drops of liquid stevia, to taste (optional)

1 tsp whole chia seeds, to serve

1Place all the ingredients except the chia seeds in a blender, starting with the almond milk, and combine until smooth and creamy. Taste and add a few drops of stevia if necessary.

2Serve chilled, garnished with chia seeds. Any leftovers can be stored in an airtight container in the fridge for up to two days.

Chocolate Peanut Butter Protein Thickshake

SERVES 1 | PER SERVING: 191 CALORIES | 20.2G PROTEIN | 11.3G CARBS | 9G FAT

I love this heavenly combination of decadent chocolate and peanut butter in a thick, creamy shake. Rich in protein, healthy fats and antioxidants, this smoothie is beneficial for your skin and waistline as it’s free from refined sugar and empty calories. The peanut butter and protein help muscle growth and repair, while the cacao’s powerful antioxidants aid in cellular protection.

125ml unsweetened almond milk

1 scoop of Sunwarrior chocolate protein powder

1 tbsp raw cacao powder or unsweetened dark cocoa powder, plus extra to serve

2 tsp smooth or crunchy peanut butter

1 tsp vanilla extract

2-3 ice cubes

4-5 drops of liquid stevia, to sweeten (optional)

1Place all the ingredients in a blender, beginning with the almond milk, and blend until smooth and creamy. Add more almond milk if you prefer a more runny texture.

2Serve chilled, topped with an extra pinch of cacao powder. Any leftovers can be stored in a covered container in the fridge for two or three days.

Pineapple, Raspberry and Lime Summer Sorbet

SERVES 2 | PER SERVING: 263 CALORIES | 3.3G PROTEIN | 68.5G CARBS | 0.9G FAT

Sweet, sour, cold and refreshing, this simple, fruity sorbet is free from refined sugar and makes a delicious dessert or anytime treat. Pineapple has powerful anti-inflammatory properties, making it an ideal food to help soothe sore post-workout muscles. Pineapple also contains bromelain, which is a proteolytic enzyme. This helps to break down protein fibres, boosting digestion. Raspberries are a low-sugar fruit, full of antioxidants and fibre, and lime juice aids in cleansing the liver. I use my Vitamix blender to achieve a smooth texture. If you’re not sure your blender or food processor can handle it, lightly freeze the pineapple before blending, then place it back into the freezer to set properly when blended.

1 ripe pineapple

125g fresh raspberries

1 tbsp fresh lime juice

1 tsp vanilla extract

cold water, to blend

desiccated coconut, to decorate

1Carefully cut the pineapple in half using a sharp serrated knife. Remove the skin from one half and cut the flesh into chunks, then place in a bowl or container. Cut the flesh out of the second half of the pineapple, leaving the skin to form a bowl for the sorbet. Add the flesh to the bowl with the pineapple chunks and place it in the freezer for at least 2 hours.

2Place the frozen pineapple in a food processor or blender along with the raspberries, lime juice and vanilla. Use a splash of cold water to help it blend if necessary.

3Once smooth, spoon it into the prepared pineapple half. Decorate with a sprinkle of desiccated coconut and serve immediately or place in the freezer for 20 minutes to set and then scoop into balls if you prefer.