Browsing Tag

protein

Posted on October 21, 2017

High protein quinoa porridge (vegan)

recipes

If you follow me on social media, then you would know that I was recently sent some products from Pulsin & Beond, an award-winning health conscious food brand that specialises in guilt-free snacks and protein powders.

As someone who’s spent the last couple of months using Pulsin Pea Protein powder, I was excited to try other products from this brand. But seeing that I was running out of protein powder in the house, I decided to get stuck into a recipe as soon as my parcel arrived!

This is the first thing I made using Pulsin Pea Protein, an unflavoured plant-based & heat stable powder. One scoop contains 8.0g of protein (nearly half as much protein as you need at every food sitting).

So without further ado, here is the long-awaited quinoa porridge recipe – Lord knows I shared enough snaps of this on my Insta story! 🙂

Ingredients:

  • 3 spoonfuls cooked quinoa
  • 2 scoops Pulsin Pea Protein
  • 2 tbsp chia seeds
  • 1 tsp cinnamon
  • Vanilla essence (optional)
  • Honey to sweeten (optional)

Directions

1.  Place the cooked quinoa in a sieve and run under cold water.

2.  Put rinsed quinoa in a saucepan and bring to a medium heat with water.

3. Once the quinoa starts to boil, add in dry ingredients.

4. Whisk until the the mixture thickens and add in desired sweetener(s).

5. Once the porridge has desired consistency, remove from heat.

6. Serve with desired toppings.

This recipe can be enjoyed hot or cold! You can add in some almond milk for added protein if you’d like. It is incredibly filling and will keep you fuelled for a good couple of hours! Let me know how you get on 🙂

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Posted on July 14, 2017

Egg-free protein pancakes

recipes

A few months back I got a food intolerance test done for my skin. I was told I needed to avoid eggs, wheat and yeast to prevent my breakouts. It came as such a shock to me because there was a time in my life where I couldn’t imagine going a day without eating eggs – I absolutely loved them, and I still do. If you cooked up a dippy egg in front of me, a little part of me would probably break. However, I did eliminate eggs from my diet and I noticed a significant change in my skin.

And now,with the realisation that the big 30 is only around the corner, I’ve decided to start taking my diet more seriously. I’m slowly cutting out wheat and yeast from my diet and started taking a plant-based protein supplement also. I chose a pea protein powder because milk products don’t always agree with my body.

All in all, I am more serious about health this year than I ever was. If I didn’t like red meat so much I would likely be vegan, but I’m not sure I am quite ready for such a commitment just yet – baby steps! 🙂

So this recipe is me moving in a slow pace towards a healthier body, mind and soul:

Ingredients:

  • 300ml warm water
  • 2 tbsp milled chia seed
  • 250ml almond milk
  • 75g honey (optional)
  • 2 tbsp coconut oil
  • 2 tbsp vanilla essence
  • 250g quinoa flour
  • 2 scoops protein powder (I use Pulsin Pea Protein)

Method:

1. Mix the water and chia seeds in a bowl and set aside until it thickens.

2. In a separate bowl, whisk the coconut oil and honey.

3. While waiting for the chia seed mixture to coagulate, measure in the remaining dry ingredients.

4. At this point, the chia seed mixture should be ready. Add it to the bowl of honey and coconut oil and then fold in the dry ingredients. Whisk it up and gradually add in milk until the batter has your preferred thickness.

5. Grease a pan with an oil or butter of your choosing, I like to use this avocado oil spread.

6. Pour ladlespoons of the batter on your pan until you get through it all (makes about large pancakes 7)

7. Stack up and top up using your favourite toppings! Enjoy 🙂

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Posted on October 27, 2015

The truth about carbs

Health

good carbs vs bad carbs

A low-carb diet has never been my thing. I have always been a firm believer that all foods should be consumed in moderation. That’s why I continue to be baffled by those who are constantly carb-counting or totting up their calories half-way through the day. In my eyes, carbs are not the enemy.

What a lot of people don’t realise is that there is absolutely nothing wrong with carbohydrates. Provided you eat the right ones and in the right quantities, carbs are needed for our brain and body to function normally. And I’m not just saying this because I am a carb addict – or bread addict – to be precise. I’m saying this because I have made a recent discovery that I’m going to share with you.

The human saliva contains an enzyme which helps breakdown starch into sugars. This means that biologically, we are supposed to eat carbohydrates – Mother Nature wants this for us people! It just comes down to whether we eat the right ones or not.

There are two types of carbohydrates: complex carbs (the good) and simple carbs (not so good). Complex carbs take time to digest. These include whole and unrefined grains, fibre and vegetables. Simple carbs on the other hand, provide the body with a quick burst of energy. These include refined starches and sugars added during food processing.

Good carbs

good carbs

Unrefined grains

Unrefined grain products like brown rice, whole-grain pasta, beans, whole wheat bread, buckwheat, oats etc are considered to be good carbs. They are rich in vitamins, minerals and fibre, which are all essential to your health. Because they are slowly digested, they cause a slower change in blood sugar levels.

Fibre

Fibre is a good carb that isn’t digested by our body. However, it is needed for intestinal health as it aids with digestion and ensuring that damaging toxins are excreted from the body. Foods high in fibre include leafy greens such as broccoli, beans, lentils, apples and pears.

Not so good carbs

bad carbs

Refined starches

White-flour breads, pasta and rice. Crackers, biscuits and other baked packaged foods are all considered as refined carbs. The bran, hull and fibre are removed from the grain during the refinement process meaning they contain little to no fibre and a lot of minerals and nutrients are lost.

Refined sugars

Refined sugars are probably one of the worst things you can feed your body with. These include sucrose, lactose, molasses and fruit juice concentrates. High level of sugar consumption can lead to extreme fluctuations in energy, more sugar cravings and mood swings.

In a nutshell: good carbs take time to digest in the body and as a result, you stay fuller for longer. They include whole-grain foods and vegetables. Bad carbs give you a sudden burst of energy and as a result cause a fluctuation in blood sugar levels. They include sweets and refined starches.

So before you unfairly black-list some carb-loaded foods, ask yourself this: is it a good carb or not? 🙂

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Posted on August 6, 2014

Do’s and Don’ts for gaining weight healthily

fitness/ weight

black-woman-on-scale

As hard as it may seem to believe, there are some people out there whose goals consist nothing of losing weight or finding ‘the perfect diet’. Instead, they are working towards putting on a few kilos because no matter how much they eat, they just can’t seem to put on any amount of weight.

While this is a dream for some, it is a nightmare for others – especially when these people are subjected to being called ‘too skinny’ or even ‘anorexic’ in some cases – oh, I know this all too well!

So if you want to gain weight in the healthiest way possible, then here are a few Do’s and Don’ts you might want to consider:

  • DO consume more calories than you’re burning.
  • DON’T spend your time binge eating.
  • DO blend your food and take it in a liquid form – this will help you consume more calories.
  • DON’T overdo it with the cardio – it’s your worst enemy right about now.
  • DO include some light exercise in your weekly routine, this will help you convert fat into muscle.
  • DON’T become besties with junk food – you want healthy fats, not bad fats!
  • DO keep track of what you eat.
  • DON’T skip any meals – aim to have at least six small meals a day.
  • DO get your 8 to 9 hours of sleep each night. This will give your body the time it needs to build muscle as you rest.
  • DON’T check the weighing scale every single day – you will only disappoint yourself!
  • DO include a lot of protein in your diet i.e. chicken, fish, nuts etc.
  • DON’T be afraid of carbs – they will help keep your calories up.
  • DO keep snacks with you at all times.
  • DON’T get discouraged if you don’ see results soon, it’s all about being consistent and having patience!

Hopefully these tips will help you gain the extra kilo or two! Let us know how you get on if you do decide to try them out 🙂

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