Gluten Free Sweet Potato Brownies

I have been in the baking mood for the past couple of months. Always trying out new recipes, and making huge flops of them, of course! The last couple of days I have been on the hunt for an easy fudgy type recipe. Now the first issue I have with the recipes: there is a ridiculous amount of coconut oil going into these fudge recipes. Now I am all for coconut oil and the amazing benefits, but it is still oil, which means FAT. So basically all these fudge recipe are just high fat.

The second issue that I have is my flatmate. Even though I love her dearly, her peanut allergy makes it impossible for me to find a fudge recipe, since all the fudge recipes has nuts in them! (Even though I think it’s good that she is allergic to nuts, or else we would just never have peanut butter in the house).

So a few months ago, flatmate and I bought ourselves Kayla Itsines’ 28 Day Healthy Eating & Lifestyle Guide. To anyone who does not have this book yet, what are you even doing?? There are such amazing recipes inside of this book, I use this book about every second day and I am always finding new recipes I want to try. So last night I went through the sweet treats and came across a delicious Sweet Potato Brownie Recipe! Yay! Finally! Something new I can try! I edited this recipe according to my flatmate’s needs (nut free) and I added some protein powder (because gainz).

You are welcome to also edit the recipe if you wish, I am sure it would taste amazing with some nuts, maybe add some chocolate chips (you can never have enough chocolate). Give it a try and let me know how it tastes!

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Delicious Gluten Free, Nut Free Sweet Potato Brownie:

(Makes 16 brownies)

Ingredients:

2 Medium Sweet Potatoes

60g Protein Powder of choice

1 tsp Cinnamon

10 Medjool Dates

1/3 Cup Cocoa Powder

1/8 Cup Honey / Maple Syrup

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Method:

  1. Peel the sweet potatoes and steam until soft. Mash up sweet potatoes in a bowl.
  2. Place dates in warm water for a few minutes until softened, then chop up.
  3. Place all ingredients in a food processor and blend!
  4. Bake for about 20 minutes.

So easy! Please leave me a comment if you tried the recipe!

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Why I Started Using Herbalife

Everyone has their own opinion about Herbalife, including me. I have been on a “Shake Diet” a few years ago. This is where you replace two meals a day (usually breakfast and lunch) with a meal replacement shake. Believe me, I also know this is terrible! I will not name the brand that I was using, but it did result in me almost fainting at work. How embarrassing! Needless to say, that was my last day of ever taking shakes! My own fault for buying the cheapest shake on the market!

A short while ago, an Accountability Partner from Herbalife contacted me. Initially, I didn’t know she was from Herbalife. She just heard me ranting about my belly fat, as usual! She contacted me with regards to a body assessment. I went to her house, she put me on her amazing scale, which gives you all the body readings you need. (Body fat %, muscle mass, etc.)

Afterwards, she explained to me what all these measurements mean and gave me some more info on Herbalife. We got talking about my job and how I would love a few extra hours in my day to spend with loved ones (and waste some time on the internet, like we all do). She explained to me what exactly an Accountability Partner is and how I can also become one in order to make some extra income.

Just like many of you guys, I was really sceptical about Herbalife (especially with my previous experience drinking cheap meal replacements). So I decided to try the 5 Day Challenge. Basically, you get some friends to join and start a WhatsApp group. In this WhatsApp group, there are three other health coaches that guide you to healthy eating. All you have to do is, drink a shake in the morning and eat normally for the rest of the day. Post pictures of your meals and you either get a “well done” from the health coaches, or a “try adding more protein/carbs to your meal”. Simple as that.

I personally enjoyed this 5 Day Challenge a lot. So much, I invited some more friends and I am doing another 5 Day Challenge this week. I also joined the 21 Day Challenge, where you only post your brekkie and in return, you receive some general healthy tips. So this is basically my Herbalife Review.

Herbalife vs Whey Protein

I am still using my Whey Protein, but I do enjoy Herbalife for breakfast, especially during the week. I compared Herbalife with the protein that I am currently using (Not putting in the brand of Whey Protein as I still love the product that I am using and will keep on using it).

NUTRITIONAL VALUES PER SERVING

HERBALIFE FORMULA 1 SHAKE (26g)

WHEY PROTEIN (32g)

Calories

98

115

Protein (g)

9

23

Carbohydrates (g)

9

3

Β Β  – Sugar (g)

7,9

2

Total Fat (g)

2,5

0,9

Β Β  – Saturated Fat (g)

0,7

0,48

Β Β  – Monounsaturated Fat (g)

0,4

Β Β  – Polyunsaturated Fat (g)

1,4

Cholesterol (mg)

0

12,8

Dietary Fibre (g)

2,5

0,8

Total Sodium (mg)

135

73,6

There’s a pretty little table for you, but what does this all mean? According to the FDA (follow link to see in detail explanation of reading food labels), you need to limit fat, cholesterol and sodium. (I do not completely agree with the fat, as you do need fat in your diet, but healthy fat, such as peanut butter or avo’s). You need to get enough carbs, dietary fibre, vitamins, calcium and iron. So you can create your own opinion regarding the nutritional values in the table above.

Next, what the whey protein above does not have is the following: (this is a picture of the Herbalife Formula 1 shake that I am currently taking)

herbalife

Over here, you can see all the vitamins and minerals listed that are not in the Whey Protein. Your body needs all these nutrients, especially in the morning since you use up all your nutrients in your sleep. Now do not get me wrong, I will not be able to drink a shake everyday for breakfast, so sometimes when I feel like having oats, I have my oats. Instead of adding protein powder like I used to, I add the shake powder. I also love adding some banana or oats to my shake to make it a thicker consistency. The girls on the WhatsApp group also shared this amazing protein pancake recipe! I would love to have it everyday if I could! P.S: there is also a Herbalife Protein Shake for those interested.

Below is an image of the ingredients of the Whey Protein that I am currently using, just compare that to the ingredients of the Herbalife shake. You can make your own assumption from that.

nutritech ingredients

Below is an image of the ingredients of the Herbalife Formula 1 Shake:

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The thing about these shakes are, they are a complete fully balanced meal and that is why you can replace 2 meals with the shake if you do feel like it. These shakes are so filling. They keep me full for at least 3 to 4 hours! I am not trying to sell a product to anyone, this post is not sponsored, it’s just me telling you what I found. It’s not all about weight loss, it is living a healthy, balanced lifestyle.

If you have any questions regarding Herbalife or you also want to try it out like I did, just send me a message! I am happy to help!

N.B: Everyone is entitled to their own opinion, I am just giving the facts and what I have found works for me. I know not everyone will agree with me and that’s okay. This post is not sponsored by Herbalife, it’s just me giving my opinion about it πŸ™‚

Osumo Review

Anyone who knows me, knows that I am literally obsessed with Osumo.

I actually remember my first time there. My flatmate and I wanted to go to Kauai, but we walked passed Osumo and decided to just take a look at the menu. Flatmate was really amped for this, but I did have my heart set on Kauai. Fortunately for her, I am an impulsive person, so I decided to give it a try. After this day, my life changed. Osumo is all I want!

Osumo is located in Canal Walk, Cavendish Square, Sea Point as well as Green Point. What I love the most about them, is that they like to stick to the basics. They strive to create a well-balanced lifestyle with regards to eating (especially fast food). The staff is always friendly and happy to wait patiently if you simply cannot decide between all the yummy food choices!

For a year I was so in love with the Vanilla Chilla smoothie, but my favorite now is the Almond Coffee smoothie. When it comes to the food, I do not have a favorite. I absolutely love The Flinstone (it has bacon in), or if I want something more plain, I have the Roasted Butternut & Danish Feta. You can decide if you want it in a salad, wrap or sandwich. Last week I actually tried the Sunflower Power Wrap. It has chickpeas with salad things and a delicious soy sauce and olive oil dressing! Definitely a must try for the veggie lovers!

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I do encourage everyone to give Osumo a try. Take that risk that I did, you might be pleasantly surprised! The menu is available on their website if you want to check it out beforehand. I literally haven’t had anything bad from the menu, and I have had almost everything! From wraps to salads even to the stir fry! Next I’m definitely trying their Chocolate Pod Oats, because chocolate is life as we all know.

Chocolate Oats Recipe

Everyone who knows me, knows I absolutely love oats in every shape and form! This may be in a smoothie, in cookies, in muffins, everywhere! So before writing this post, I decided I wanted to give some information about oats and why it is good for you. First thing, did you know oats’ other name is Avena Sativa. There is your piece of useless info for the day! 😜

Oats info:

We all know oats has many health benefits, such as anti-cancer properties, it helps with blood sugar and blood pressure, etc. I am not here to talk about that, even though it’s also super important! I’m here to talk about the gut health today!

So oats has insoluble fibres in them. What does this mean?? 😨  It’s not that complicated, I promise! Insoluble fibres basically helps you to not be constipated. It doesn’t dissolve in water, which means the juices are absorbed and then it makes the stool heavier and then increases the pace of their passage. (Gross talk over now). Also it helps keep you fuller for longer! Win-win!

Oats also provide you with lots of vitamins and minerals. These include Manganese, Phosphorus, Copper, Vitamin B1, Iron, Selenium, Magnesium & Zinc. Point is, Oats is very, very good for you!

So this recipe is definitely my favourite, if I do have time in the morning I usually make this! You can add anything in this recipe according to how you feel and even add some fruit to it!

Ingredients:

1/2 Cup Oats

1 Tbsp Greek Yoghurt

30g Protein Powder (I used Chocolate Flavour)

Dash of Cinnamon

300 ml Water

1 Tbsp Peanut Butter

Milk optional (Just reduce the amount of water then)

Cocoa powder optional (but it taste really good!)

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Method:

  1. Bring  300 ml water to boil.
  2. Add oats and let it simmer for about 10 to 15 minutes, stirring frequently until the water have soaked in.
  3. Add greek yoghurt, protein powder and cinnamon.
  4. Cook until you are happy with the consistency. (As you can see I like my oats a little bit runny)
  5. Top with peanut butter, fruits, chocolate or anything you feel like having.

I hope you guys enjoy this recipe! Please let me know if you made this or have any other ideas and tips for yummy oats! Also, see my Overnight Oats Recipe for the times where you want to sleep in a little: https://squatforpancakes.wordpress.com/2016/11/05/overnight-oats/

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Yummm!!!!

References:

http://www.webmd.com/diet/features/insoluble-soluble-fiber

http://www.stylecraze.com/articles/amazing-health-benefits-of-oats/

https://authoritynutrition.com/foods/oats/

Clean Cookie Dough by Gracefituk

So I contacted the beautiful Gracefituk and asked if I could review one of her recipes. First of all, she is the sweetest girl! She always gives amazing tips and is super friendly. And then of course, she has the hottest bum in all the land! πŸ‘

When I heard she had 2 recipe books (sweet and savoury) I just had to have them! I bought them immediately and had to try all of the amazing recipes! The first recipe I tried was a Protein Porridge recipe which was just to die for! I’ve been making this almost every morning, using different toppings to give it variety. Point is – go buy her books! They are amazing, user friendly and provide some deliciousΒ recipes!

The most difficult thing was choosing which recipe I wanted to review. I literally chose four, then made two of them. You can never have enough sweet things in the house! I decided on reviewing the cookie dough recipe, because everyone loves cookie dough! I also wanted to try something new with things that I already have in the kitchen.

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Ingredients:

  • 240g Chickpeas (soaked and drained)
  • 4 Tbsp Peanut Butter (I used Yum Yum Crunchy Peanut Butter)
  • 2 Tbsp Honey
  • 3 Tbsp Oats

Filling:

  • Cocoa Nibs
  • Dried Cranberries (or any other dried fruit)

Directions:

  1. Add all ingredients and blend thoroughly

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Β  Β  Β 2. Place mixture in bowl and add the filling

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3. Knead the cookie dough, roll into balls and place it in the fridge

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Easy as pie? Maybe not. I do not have the best blender so I really struggled to blend all my ingredients thoroughly. So my biggest tip would be to use a nice blender!πŸ˜‚ Β I cannot wait to snack on these all week long! Thanks Grace for the amazing recipes!

Go check out her website and buy her books!

http://gracefituk.co.uk/

Overnight Oats

Gosh, I love oats. I would have oats for breakfast like literally every morning! Oats are just so healthy and you can do basically anything with it. So we all know that oats are like super healthy, but here are the real benefits of oats:

  1. Oats are loaded with vitamins, minerals as well as antioxidant plant compounds.
  2. It contains a powerful soluble fibre (Beta-Glucan)
  3. Oats can lower cholesterol levels
  4. It can improve blood sugar levels
  5. It’s super filling!
  6. Oats can relieve constipation (all that fibre!)

The only problem for me was it takes a while to cook, and me always being late for work, I just don’t have the time to cook the oats! So when I heard about overnight oats, I just had to try it! I read up about it on the internet and made my own recipe!

Ingredients:

1/2 cup oats

Milk of choice to cover the oats

1 serving of whey protein

1 tsp cocoa powder

Fruit (I like to use dried cranberries or raisins, you can even top the oats with more fruit, such as banana or strawberries)

1 tsp peanut butter

1 tsp desiccated coconut

Method:

Mix everything, put in fridge overnight and enjoy the next morning, either microwaved or cold. I like to add my peanut butter the next morning and heat it in the microwave so it melts everywhere! 😍

 

References:

Benefits of Oats:Β https://authoritynutrition.com/9-benefits-oats-oatmeal/

Photo by me πŸ™‚