Desserts & Snacks

Strawberry & Coconut Mini Cheesecake for one  

Base:
3 rich tea biscuits
1tbsp coconut oil

Filling:
150g quark
10 drops of myprotein strawberry  flavour drops
10g Dessicated coconut
1/2 leaf of Gelatin

Topping
80g frozen strawberries , defrosted & diced
1tbsp stevia
1/2 leaf of Gelatin

-Put the 3 rich tea biscuits in a food processor to form crumbs. Then mix with melted coconut oil and flatten to the bottom of a small greased cake tin
– put in the fridge to set

For the filling
– mix together quark,  flavour drops and coconut
– make up the Gelatin to pack instructions and add to the mix with the filling and spread  evenly over the base

For the topping
– add 3tbsp hot water to the strawberries and cook over a low heat until a syrup is made then add the stevia
– then mix with the Gelatin
– allow to cool
– pour on top of the cheesecake

Allow to set in the fridge overnight or put in the freezer for 2 hours

High protein banoffee cheesecake

Base:
4 rich tea biscuits
20g melted butter

Filling
250g quark
20-30 drops myprotein toffee flavour drops
1/2tsp Vanilla extract
2tbsp stevia
1 leaf Gelatin made up to pack instructions

Topping
1 chopped banana
Grated chocolate

– blend the biscuits to form crumbs and mix with melted butter , press into the base of a small cake tin
– mix all of filling ingredients together and pour on top of the base
– refrigerate overnight or freeze for 2 hours until it sets
– top with banana & grated chocolate

High protein low fat White chocolate Raspberry cheesecake

Base:
10 rich tea biscuits
2 egg whites

Filling:
500g quark
1tsp Vanilla extract
20 drops of myprotein white chocolate flavour drops
50g white chocolate
2 leaf of Gelatin

Topping
100g frozen raspberries
2tbsp stevia
1 leaf of Gelatin

-Put the 10 rich tea biscuits in a food processor to form crumbs. Then mix with the 2 egg whites and 1tbsp water and flatten to the bottom of a greased cake tin (about 8-10 inches)
– bake in the oven on 180C for 10 min
– allow to cool completely before adding the filling
(For a more crumbly but higher fat base use the traditional method of adding melted  butter to the biscuit and allowing to set , no need to bake)

For the filling
– mix together quark, vanilla & flavour drops
– melt white chocolate in a bowl over boiling water and add to the mix
– add 50ml hot water to 2 leaf of Gelatin and add to the mix them spoon the mix evenly over the base

For the topping
– defrost the raspberries
– add 2tbsp hot water and cook over a low heat until a syrup is made then add the stevia
– allow to cool then mix 1 leaf of Gelatin with 25ml hot water and add to the mixture
– pour on top of the cheesecake
– Top with shavings of white chocolate

Allow to set in the fridge overnight or put in the freezer for 2 hours

Cashew butter protein cookie

1 egg
50g cashew butter
75g quark
1tbsp melted coconut oil
7 tbsp stevia
12 drops vanilla stevia
20g pea protein
40g oat flour
1/2 tsp Baking
1/2 tsp xanthan gum
30g Dark Choc chips

Makes 10
92 cals 5g protein  5.7g carbs  5.5g fat

Whisk the first 6 ingredients together to form a paste them add everything else to form a dough.  If it’s too sticky add more oat flour.

Form 10 balls and flatten down on a baking tray covered with grease proof paper

Note: xantham gum may not be needed if you use non gluten free oat flour

Bake 180c for 10 min or until slightly golden

or make no-bake cookies by getting rid of the egg & baking powder and add more/ less flour as needed

Cookie Dough

Baked healthy Cookie dough
Probably enough to serve 2
– 130g (cooked) Chickpeas
– 40g smooth cashew nut butter
– 60g apple sauce or half a mashed banana
– 3tbsp dextrose (or swap for sugar or more sweetener)
– 3tbsp powdered stevia
– 2 egg white
– 30g dark Choc chips  (or more if you like)
– 1/2 tsp Cinnamon
– Pinch salt
– 1/2 tsp vanilla extract

Cook chick peas according to package instructions then blend in a food processor. Add in all the other ingredients and mix well to form a sticky  dough.

Note: taste before adding egg , if you still get a chick pea taste add more sweetener/ sugar

Bake in the oven on 200C for 20 min or until it starts to turn a golden colour

Optional: top with banana & drizzle with chocolate sauce, maple syrup or honey/agave to serve

Almond & fig balls

30g dried figs chopped up

20g almond butter

Sprinkle cinnamon

10-15g rolled oats

A bit of sweetener or honey

Mix it all together and form into balls

Can use any dried fruit & nut butter combo

Sultana & pumpkin seed balls

20g sultanas

20g pumpkin seed butter

20g rolled oats

1 Tsp honey

Mix it all together and form into a ball shape

Carrot Cake

CAKE:
2 eggs
250ml milk (1 cup) Milk
140g (1/2 cup) Greek yoghurt
2tbsp melted coconut oil
4tbsp agave nectar
10 drops vanilla stevia
Juice and zest of 1/2 orange
75g (2/3 cup) coconut flour
2 medium grated carrot
50g (1/3 cup) sultanas
1tsp cinnamon
1/4tsp ginger
1/4tsp nutmeg
1tsp baking powder

TOPPING:
125g (1/2 tub) quark
1tbsp agave nectar
Juice of 1/2 large orange
1/2 tsp cinnamon
1 tsp flax seed

– whisk together all of the cake ingredients , add more milk if cake batter is too thick
NOTE: if you wish to substitute coconut flour for oat flour or almond flour you won’t need much milk, if any and also add 1tsp baking powder
– bake in the oven 170C for 50 min
– mix all of the topping ingredients together and spread on top of the cake once cooled

Homemade Chocolate

Ingredients
200g (1 cup) coconut butter (also known as creamed coconut)
3tbsp cacao powder
100g agave nectar (1/3 cup)
20 drops stevia
2tbsp. (28g) coconut oil

– Melt the coconut butter (also known as creamed coconut in the UK) and coconut oil in a small pan on a very low heat, keep stirring so it doesn’t burn
– Remove from the heat Add the cacao powder, stevia and agave nectar and mix well, a smooth sticky dough like consistency will form
– Add any filling of your choice or keep it plain, I add mixed fruit and nuts
– Spread (about 1cm thick) onto a tray lined with grease proof paper and freeze for 1 hour
– Remove from freezer and cut into 24 chunks (6×4), for storage keep refrigerated

Peanut butter chocolate brownie

-Brownie base:
1 egg
1 white
150g (2/3 cup) apple sauce
30 drops stevia
90g (1 cup) oat flour
30g (1/4 cup) cacao powder
1/2tsp baking powder
60g (1/3 cup) soft dates
60g (1/3cup) chocolate chips
1.5. tbsp coconut oil
Note: this brownie is rich and chocolatey if you prefer a sweeter brownie add 3tbsp of agave nectar to the mixture

– Peanut butter swirl:
2tbsp pb2
2tbsp peanut butter
4tbsp milk
1tbsp agave nectar

– soak dates in 100ml boiling water
-Whisk together egg and egg white then add stevia and apple sauce and whisk
– blend the dates with the hot water they are soaked in and add to the mixture
– now whisk in the oat flour, cacao and baking powder
– melt the coconut oil and choc chips together and fold into the mixture
– line a baking tray or cake tin with grease proof paper and pour in the batter.
– separately mix together all of the ingredients for the peanut swirl, if your peanut butter won’t mix well heat it in the microwave for 20 second, it should form a thick yet pourable mixture
– swirl the mixture ontop of the brownie base and bake on 160C for 20-25 minutes
– you want it to be crunchy on the outside but still moist and gooey on the inside so to check if it’s cooked don’t use a skewer like you would for a cake, once the top starts to crack and it springs back when touched it’s done
– decorate with choc chips (optional)

Fruit Pizza

Pizza base:
1 egg white
30g (1/3 cup) oats
1/2 mashed banana
1tsp agave nectar
5 drops vanilla Stevia
Optional addition : 1tbsp peanut butter

mix everything for the base together and spread onto a greased cake tin or tray, the thinner spread the crispier it will be
Bake on 180C for 25min or until it starts to look golden (time depends on thickness)
Once baked allow to cool for 10 min and drizzle with more agave so the toppings stick

Top with any fruit / nuts / chocolate of your choice
I use :
– Kiwi
– Mango
– Strawberries
– choc chips

Lava Cake

Cake ingredients:
1 egg whites
2tbsp milk
3tbsp (20g) coconut flour
1tbsp apple sauce
1tbsp (6g) pb2
1tsp (5g) cacao
1tsp (4g) coconut oil
1tsp (4g) coconut sugar
10 drops dark chocolate stevia
1/2tsp baking powder

In middle
1/2tbsp (8g) peanut butter (I use peanut butter co mighty maple)
one cube of dark chocolate

whisk all of the cake together until a cake like consistency is formed, add milk last and add tbsp at a time (add more if needed)
pour half of the batter into a greased mug and in the middle place the chocolate cube and the peanut butter then pour the remaining mixture on top
microwave for 2-3 mins and enjoy

Dark Chocolate Raspberry Mugcake

1 egg white
120ml (1/2 cup) coconut milk
20g Apple sauce
15g (2tbsp) coconut flour
10g (2tbsp) oat flour
5g (1tsp) cacao powder
1/2 tsp baking powder
5 drops dark chocolate stevia
15g (2tbsp) dark choc chips
80g (1/2cup) raspberries
32g (2tbsp) chocolate peanut butter or chocolate hazelnut butter
chocolate sprinkles (optional)

whisk together the egg white, coconut milk and apple sauce
now fold in the coconut flour, oat flour, cacao and baking powder
add dark choc stevia and whisk until a smooth paste is formed
now fold in raspberries and choc chips (save some on top to decorate)
pour batter into a greased mug and microwave for 3 minutes
remove from microwave and put onto a plate, while still hot (so it melts)spread the chocolate nut butter on top
now decorate with choc chips, raspberries and sprinkles and enjoy

Cookie Dough Blondies

130g (2/3 cup) chickpeas
2tbsp apple sauce
1tbsp Greek yoghurt
2tsp agave nectar
5 drops vanilla stevia
32g (2tbsp) maple peanut butter
2tbsp coconut flour
15g (2tbsp) choc chips

cook chickpeas according to package instruction then allow to completely cool
put chickpeas into a food processor and blitz for about 30 seconds, scrape down the sides and repeat
now add all of the other ingredients except choc chips and coconut flour and mix with a spoon
ensure that everything is mixed completely, a cookie dough consistency should be formed
now add the choc chips and coconut flour and form into a rectangle log , cut into pieces and chill in the fridge for 30 min

Carrot Cake Marshmallow Waffle Sandwich

Waffles (2):
1 egg white
50ml milk
30g (2tbsp) apple sauce
40g (1/2 cup) oat flour
3 drops vanilla stevia
40g (1/3 cup) grated carrot
15g (3tbsp) sultanas
1/2tso cinnamon
1/2tsp baking powder

Other ingredients:
1/2 tsp melted coconut oil
20g (3tbsp) marshmallow fluff
10ml (1tbsp) maple syrup
1/2 tsp cinnamon

– brush waffle iron with coconut oil
– whisk egg white until fluffy then whisk in the remaining waffle ingredients
– these waffles take 5-8 to cook

-Once cooked spread marshmallow fluff onto one waffle and place the other on top
– cut into 4 squares and sprinkle with cinnamon and drizzle with maple syrup

Choc Chip Cookies

Ingredients:
1 Egg white
35g (2.5 tbsp) apple sauce
1tbsp coconut oil (melted)
10 drops vanilla stevia
90g (1 cup) oat flour
Pinch salt
50g (1/4 cup) choc chips
1/2 tsp baking powder

* Whisk egg whites and add apple sauce and whisk until starts to look fluffy
* pour in melted coconut oil, stevia and salt
* now add flour, chocolate chips and baking powder
* using your hands bind it all together , add water if too dry , add 1tbsp at a time. No more than 2tbsp should be needed
* roll the cookie dough into a log and cut into 6 pieces (or use a cookie cutter)
* flatten the pieces onto a greased baking tray and bake for 10-15 minutes on 180C
* top with extra chocolate chips if desired

Banana Maple Chocolate Swirl Cake

Cake batter:
4 egg whites
100ml milk Milk
2 mashed banana
4tsp maple syrup
1tbsp coconut oil (melted)
10 drops vanilla stevia
40g (1/3 cup) coconut flour
1 scoop vanilla protein powder
1 tsp cinnamon
1tsp baking soda
2tsp lemon juice

Swirl:
50g (1/4 cup) dark chocolate
1tbsp coconut oil

whisk egg whites until stiff, now milk and mash banana and fold Into the egg whites
add stevia, maple syrup and melted coconut oil Into the egg whites
fold the flour and protein powder and add the baking soda and keno. Juice. fold until a cake batter consistency is formed, add more milk if needed
for the chocolate swirl melt 50g dark chocolate and stir in 1tbsp melted coconut oil
grease a cake time and pour in 1/3 of the batter, swirl 1/3 of the chocolate over the batter and repeat with the rest.
bake on 190C for 25-30 minutes

Chocolate Orange Cheesecake

base
– 50g (1/2 cup) muesli
– 10g (2tsp) mixed chopped nuts
– 15g (1tbsp) almond butter
– 1tbsp honey
– 1tsp cinnamon
– 1/2tsp nutmeg
– splash almond milk

* Mix together and line either a cake tin or 5 short glasses with the base

cheese filling
– 250g (1 1/4 cup) quark cheese
– 1scoop vanilla protein
– 1 scoop chocolate protein
– 10g coco powder
– 2tsp stevia
– zest and juice of one orange
– 100ml almond milk (add more if needed)

* mix all ingredients together and pour over base and allow to set in the fridge for 1 hour
Tip: if you dont have chocolate protein use 2 scoops of vanilla but abit more cocopowder
or if you dont have vanilla just use 2 scoops of chocolate

Cinnamon and Pecan Protein Ice Cream

* 80g (1/3cup) Greek yoghurt
* 50ml almond milk
* 3 drops vanilla stevia
* 1 scoop Cinnamon Protein Powder (casein works best)
* 1/2 tsp mixed spice (cinnamon, nutmeg + ginger)
* 15g (roughly 2tbsp) chopped pecans
* 1/2 tsp xentham gum (this cannot be omitted)

blend everything together until a thick ice cream like texture is formed then freeze for 30-60 min

Cherry & Almond Cheesecake

Base:
4 reduced sugar biscuits
30g shaved almonds
1 Egg white
Filling
1tsp Gelatin crystals mixed with 2tbsp boiling water
1 250g tub of  Quark
4tbsp granulated Stevia
1 egg white Whisked to soft peaks
50g frozen Cherries (defrost before use)

Topping
1tsp Gelatin crystals mixed with 2tbsp boiling water
100g frozen  cherries
3tbsp granulated stevia
10g Almonds to decorate
For the base put biscuits and almonds in a food processor And blitz until form fine crumbs. Mix with an egg white and spread thinly over a greased 15 cm cake tin. Bake in the oven on 180c for 10 minutes or until slightly browned. Leave to cool.
Mix all of the filling ingredient together and pour over the base
For the topping defrost the frozen cherries and Bliz in a food processor with stevia to form a liquid. Add the Gelatin and our over the cheesecake. Decorate with shaved almonds.
Leave to set in the fridge for 2 hours

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