Homemade muesli/granola bars

Today I was so hungry during the day, I didn’t pack enough to take out with me, and so I’m wanting to make some homemade muesli bars.

Ive been looking for some good recipes, that are clean, not too sweet, will keep well, and not too complicated to make. If you have any on your blog, or that you like making, please post a link or recipe below!

Meanwhile, I’m thinking of making Coach Nicole’s Chewy Oat and Nut Granola bars The recipe and nutritional profile seems good, although I may modify them a little. I’ll have to wait until I go shopping though as I don’t have almond milk at home.

In the meantime I think I’ll put together some protein bars to tide me over. Again, if you have a good TASTY protein bar recipe I’d love it if you can share! Some protein bars I’ve had have been, uh, like eating chewy, well I don’t know what, but BAD! The recipe I’ll use is based on Jamie Eason’s ‘Oh Baby’ carrot cake protein bars, but I change it a little depending on what I have or don’t have. Works well and tastes good.

Ingredients

Coconut or Olive oil (i don’t ever use no fat non-stick sprays)

1 cup oat flour (blend whole oats in food processor)

2 scoops vanilla whey protein

2 tsp cinnamon

½ tsp baking soda

¼ tsp salt

1/8 tsp ground nutmeg

1/8 tsp allspice

4 egg whites

¾ cup Splenda (I’ve used honey or raw sugar instead too)

2 4 oz. jars or packs of baby carrots, instead of shredded carrots, (I have had to blend up a tin of baby carrots when that’s all I had)

1/2 cup ricotta (again, the original recipe calls for fat free ricotta, which I don’t do, or you can use greek yoghurt as I’ve done before)

Directions

Preheat oven to 350 degrees. Spray an 8 x 8 pyrex dish with non-stick butter spray, or coconut oil, Olive Oil etc.
In a large bowl, combine flour, protein, cinnamon, baking soda, salt, nutmeg and allspice.
In a medium bowl, mix egg whites, sweetner, water and baby food until well combined. Add the wet ingredients to the flour mixture and mix well. Finally, fold in the quick cooking oats (optional) and stir until just combined.
Pour batter into the pyrex dish and spread evenly. Bake 28 – 30 minutes or until a toothpick comes out clean. Let cool and cut into 16 pieces – 4 x 4.

Number of Servings: 16

The original nutritional profile is (but I modify the recipe): 94 calories  (132 cal with oats folded in)
1.25 g fat  (2 g fat with oats folded in)
10 g carbs (17 g carbs with oats folded in)
10 g protein (11 g protein with oats folded in)

(not my picture – mine aren’t as pretty!)

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20 snacks uner 100 calories – what i SHOULD HAVE had.

Last night I went to the supermarket after the gym. Bad move.

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Enter Weiss coconut rough bars. Delish. At 187 calories per ice cream not tragic… except I had two. I’d done a killer chest workout, an hour 20 min beach walk, and was feeling so damn good too! They were yummy though, and if I’d had just the one I wouldn’t feel bad. This week was meant to be an ah-mazing week for me food and training wise though. Maybe I was putting too high expectation on myself and the sabotage part of me had to strike. Anyways, I put it into the food diary, take my exercise I was still negative 445 for the day, so not too bad.

It did lead me to write up a list of snacks under 100 calories, that I can refer to next time I get snacky.

What I should have gone for..

21 Snacks under 100 calories!

  1. Chocolate banana – half a fresh or frozen banana, with 2 squares of dark chocolate      melted over it
  2. 3/4 cup frozen grapes
  3. ½ cup no fat greek yoghurt with cinnamon and stevia
  4. One cup blueberries with a tablespoon of greek yoghurt
  5. 2 squares of dark chocolate
  6. A mug of Jarrah Chocolatte
  7. Baked apple (cored) topped with cinnamon, sweetened with stevia with a tablespoon of greek yoghurt
  8.  2 Carrots and hummus (watch the portions as the hummus varies A LOT between brands, or if you make your own)
  9. Hard boiled egg
  10.  1 med sized celery stick with a tablespoon of Peanut Butter
  11. Cottage cheese (1/2 cup) with blueberries or pineapple pieces
  12. 3 Caramel rice cakes from Sunrice
  13. ½ Apple with a teaspoon of peanut butter
  14.  1 small can of tuna in springwater, add tablespoon of ricotta, some dill, chopped onion & pepper
  15.  10 almonds, 20 sultanas
  16.  Cup of skim milk (or skim soy, almond etc) with a teaspoon milo
  17.  Slim secrets bars – they have different options under 100 calories and they’re good.
  18. my Choc fudgy balls
  19. 2 medium  kiwi fruits
  20.  ½ cup frozen yoghurt
  21. (even the fit protein icecream, comes in just over 100 but can have a slightly smaller serve)

There we have it, some wiser choices for the future snack attacks!

 

New Recipes tab & staying healthy on holiday

This morning I had dream that I didn’t want to go do cardio. I was thinking my legs are sore from leg day at the gym, me chest hurts from last night, I’m sooooo sleepy this morning etc. Then the alarm went off and I’m happy to say I jumped out of bed and just fucking did it! I don’t usually use an alarm but this morning I wanted to do everything half hour earlier then usual, to avoid seeing someone at the gym. From opening my eyes to getting to the gym usually takes me exactly 17 mins.

 

Someone suggested I do a seperate tab for recipes. Great idea, so i’ve added that in. In a month the boyfriend and I are going away, road trip holiday. Going in a campervan and hitting the beaches. Can’t wait! So, the recipes tabs will come in really handy for me too. Don’t want to eat out too muchand blow the good work I’ve done (away for a month), and it’ll be so convenient to have all my faves and go to’s so easy to access. Myself, I do like less talk more recipe in a post, so I’ll try to post this way from now.

We’ve also ordered a resistance band set to take away as it’s light and portable, so I’ll post our thoughts (male and female perspective) on that once it arrives.

 

 

 

 

Recipes from Kora Organics – Miranda Kerr

Two yummy recipes that are good and healthy – just how I like it.

The are often great recipes posted on the blog, check it out at:

http://www.koraorganics.com/blog/

Coconut “Porridge” Breakfast Bar

This is a delicious healthy breakfast bar that you can eat on the go or serve with a little yogurt and fruit for a healthy start to your day or nutritious snack anytime. The inspirations come from the team at NIULIFE COCONUT our favorite place to get all things coconut!!! They are a sponsor for our books and many recipes in LUNCHBOX SOLUTIONS have the wonderful coconut in them. You can find the book at www.chefkate.me .

NOTE: You can also add seeds, chopped nuts, dried fruit and chocolate pieces to the bars if you like.

Please use certified organic ingredients whenever possible.

SERVES 8 – 12 pieces

PREP TIME 15 minutes

BAKING TIME 25 – 35 minutes

Ingredients

WET INGREDIENTS

2 eggs, beaten

2 (500ml) cups coconut milk or milk of choice

¾ (185ml) cup coconut palm syrup or honey

½ (125ml) cup honey

½ (125ml) cup coconut oil (melted)

1 tsp vanilla

DRY INGREDIENTS

1 cup desiccated (shredded) coconut (reserve ¼ cup)

1 cup coconut flour

¾ cup coconut palm sugar

1 tsp baking powder

2 tbsp chia seeds (optional)

1 tsp sea salt (to taste)

2 tsp cinnamon (to taste)

1 cup coarsely chopped walnuts or almonds (optional)

Method

1. Preheat oven to 180C/350F and prepare a medium size baking pan by lining with baking paper and rubbing generously with coconut oil.

2. In a large bowl mix all the wet ingredients together well and then add the dry ingredients and mix well until combined. Add any additional things like chocolate pieces or dried fruit and mix well.

3. Pour the mixture into the baking pan and spread evenly and sprinkle with ¼ cup reserved desiccated (shredded) coconut . The place in the oven and bake for 25 —35 minutes or until golden brown and the center is set, but not hard. If it begins to brown too quickly cover loosely with baking paper and continue baking until done.

I look forward to hearing from you and send “The Flavor of JOY!”

And the second is:

This recipe makes guilt-free fudge that good for you too. It’s so delicious it may never make it to the fridge!!!!! It’s full of protein, healthy fats and antioxidants.The base recipe is great and I’ve shared a few delicious additional suggestions you can add to the recipe. Get creative and have fun making your own signature treats. It’s one of the healthy treat recipes in our book Lunchbox Solutions that you can find at www.chefkate.me

NOTE: I’ve used Chocolate Vital Protein in this recipe, but you can also use Plain or Vanilla Vital Protein www.vitalgreens.com or other protein powders for the fudge too. If using plain or vanilla protein powders just add 2-3 tablespoons more cocoa powder and 2-3 tablespoons honey.

MAKES approx 2½ cups

PREP TIME 10 – 15 minutes (If rolling balls add 15 minutes)

Ingredients

1 cup macadamia nut or almond butter (or *Niulife coconut cream)

½ cup cocoa powder (to taste)

½ cup Chocolate Vital Protein

½ cup honey (to taste)

2 tbsp melted coconut oil

1 tsp vanilla (optional)

¼ tsp sea salt or Himalayan salt (the salt makes it really yummy…like salty chocolate caramels)

Optional Additions

1 cup coarsely chopped chocolate

½ cup raisins or goji berries

½ cup finely chopped nuts

1 cup toasted finely ground desiccated (shredded) coconut (for topping)

½ cup coconut sugar (for topping or mix in the fudge)

Method

1. Prepare a small baking pan with sides by lining with baking paper. You will not be baking the fudge this is just where you need to let it set.

1. In a medium size bowl mix all the ingredients together by hand until well combined. Then evenly spread onto the baking pan and smooth the top with a spatula.

NOTE: You can sprinkle with finely ground toasted coconut and coconut sugar or cocoa powder or leave it plain on top

2. Serve while still soft or refrigerate to set the fudge until ready to serve and cut into bite size pieces.

NOTE: You can roll bite size pieces of the mixture in your hands while still soft to make fudge balls and then roll them in cocoa powder. You can also add desiccated (shredded) coconut and or chopped nuts into the ball or roll them in it.

*Coconut cream and other great coconut productswww.niulife.com

I love sharing recipes with all of you and enjoy hearing from you too so please leave a comment and also join my facebook page Chef Kate McAloon. Have the best week!!!

Sending joy until next time.

Have fun!!! Chef Kate

Back and treats day.

Today I went for an hour and forty min walk along the beach. Nothing like a beach walk, best feeling ever!

After I hit the gym and did a back workout. I do want to post pics, but not yet!! I’m not ready but when I am look out! Hahaha.

I went home, watched “My Big Fat Gypsy Wedding” – such a guilty pleasure! I LOVE trashy tv, and this is only the tip of the iceberg!

For dinner, I was looking for something different to do with Chicken breasts, which are a staple in my household. I found a recipe on  bodybuilding.com for tangy thai chicken. I LOVE thai food, and if I can get the healthy versions of yummy thai flavours, that’s awesome, right? Wrong. Epic FAIL with capital letters! The balance of flavours was all wrong, I added a bit of brown sugar, which helped but still wasn’t the best. Even the man didn’t finish his dinner – and that’s saying something! It is good to experiment with different recipes, and weekends are when I have the time to do it. Weeknights I get home and want good, wholesome, healthy food that tastes great and isn’t too calorific! I have my go-to’s which I rotate. I’ll post some of those recipes, one’s I know are good!

Anyways, to the treats. I allowed for some treats today, but again didn’t want to blow out the calories. I tried a slim secrets cookies and cream bar. YUM! It was good. I recommend. I’ve tried the mint one and liked it, but this is a new flavour and it’s better. I also had ‘Cloud 9’ Frozen Yoghourt  – Vanilla Heaven flavour and heavenly it was. Raspberry coulis and choc fudge pieces. Small serve at 142 calories, don’t mind if I do. It’s got pro-biotics which is a bonus, but let’s be honest – I wasn’t in it for healthy bacteria! It’s so yummy. Tomorrow I’m going to bake, and post one of the recipes I use as a weeknight go-to. Simple, high protein, low fat and calorie, cheap and delish (unlike tonight!)

 

Food Conversion charts

Food Conversion Chart

CUPS to MILILITERS (cup to ml)
1 cup = 16 tablespoons = 48 teaspoons = 240 ml
3/4 cup = 12 tablespoons = 36 teaspoons = 180 ml
2/3 cup = 11 tablespoons = 32 teaspoons = 160 ml
1/2 cup = 8 tablespoons = 24 teaspoons = 120 ml
1/3 cup = 5 tablespoons = 16 teaspoons = 80 ml
1/4 cup = 4 tablespoons = 12 teaspoons = 60 ml
1 tablespoon = 15 ml
1 teaspoon = 5 ml
CUPS to FLUID OUNCES (cup to fl. oz)
1 cup = 8 fl oz
3/4 cup = 6 fl oz
2/3 cup = 5 fl oz
1/2 cup = 4 fl oz
1/3 cup = 3 fl oz
1/4 cup = 2 fl oz
1 tablespoon = 0.5 fl oz
1 fl oz = 2 tablespoons = 6 teaspoons
FAHRENHEIT to CELCIUS (F to C)
500 F = 260 C
475 F = 245 C
450 F = 235 C
425 F = 220 C
400 F = 205 C
375 F = 190 C
350 F = 180 C
325 F = 160 C
300 F = 150 C
275 F = 135 C
250 F = 120 C
225 F = 107 C
FLOUR (CUP to GRAMS)
1 cup flour = 140 grams
3/4 cup flour = 105 grams
2/3 cup flour = 95 grams
1/2 cup flour = 70 grams
1/3 cup flour = 50 grams
1/4 cup flour = 35 grams
1 tablespoon flour = 10 grams
* Weights may change according to method used. Above are according to ‘dip and sweep’ method.
BUTTER (CUP to STICKS to OUNCES to GRAMS)
1 cup butter = 2 sticks = 8 ounces = 230 grams
GRANULATED SUGAR (CUP to GRAMS)
1 cup sugar = 200 grams
3/4 cup sugar = 150 grams
2/3 cup sugar = 135 grams
1/2 cup sugar = 100 grams
1/3 cup sugar = 70 grams
1/4 cup sugar = 50 grams
1 tablespoon sugar = 15 grams
BROWN SUGAR (CUP to GRAMS)
1 cup sugar = 220 grams
3/4 cup sugar = 165 grams
2/3 cup sugar = 145 grams
1/2 cup sugar = 110 grams
1/3 cup sugar = 75 grams
1/4 cup sugar = 55 grams
1 tablespoon sugar = 15 grams
COCOA (CUP to GRAMS)
1 cup cocoa = 105 grams
3/4 cup cocoa = 80 grams
2/3 cup cocoa = 70 grams
1/2 cup cocoa = 55 grams
1/3 cup cocoa = 35 grams
1/4 cup cocoa = 25 grams
1 tablespoon cocoa = 7 grams
* Weights may change according to method used. Above are according to ’spoon and level’ method.
CORNSTARCH (CUP to GRAMS)
1 cup cornstarch = 125 grams
3/4 cup cornstarch = 95 grams
2/3 cup cornstarch = 85 grams
1/2 cup cornstarch = 65 grams
1/3 cup cornstarch = 40 grams
1/4 cup cornstarch = 30 grams
1 tablespoon cornstarch = 8 grams
* Weights may change according to method used. Above are according to ’spoon and level’ method.
POWDERED SUGAR (CUP to GRAMS)
1 cup powdered sugar = 160 grams
3/4 cup powdered sugar = 120 grams
2/3 cup powdered sugar = 105 grams
1/2 cup powdered sugar = 80 grams
1/3 cup powdered sugar = 55 grams
1/4 cup powdered sugar = 40 grams
1 tablespoon powdered sugar = 10 grams
* Weights may change according to method used. Above are according to ’spoon and level’ method.
EGG
1 egg (without shell) = 50 grams
1 egg yolk = 20 grams
1 egg white = 30 grams
POUNDS to GRAMS
1/4 pound = 112 grams
1/2 pound = 225 grams
3/4 pound = 340 grams
1 pound = 450 grams
1,25 pound = 560 grams
1,5 pound = 675 grams
2 pound = 900 grams
2,25 pound = 1 kilogram
3 pound = 1,35 kilograms
4,5 pound = 2 kilograms
OUNCES to GRAMS
1 oz = 28 grams
2 oz = 56 grams
3,5 oz = 100 grams
4 oz = 112 grams
5 oz = 140 grams
6 oz = 168 grams
8 oz = 225 grams
9 oz = 250 grams
10 oz = 280 grams
12 oz = 340 grams
16 oz = 450 grams
18 oz = 500 grams
20 oz = 560 grams
24 oz = 675 grams
27 oz = 750 grams
36 oz = 1 kilogram
54 oz = 1,5 kilograms
72 oz = 2 kilograms