MIND AND BODY 
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Recipes

AMY’S CHOCOLATE PROTEIN BALLS

Ingredients:
* 1 cup almond meal
* 1 tbls maple syrup
* 1/3 cup coconut oil
* 1/3 cup cacao powder
* 1/2 cup shredded coconut
* 1 serve protein powder (usually around 30g)

Method:
1. Mix everything in a bowl until mixture is sticky. Roll into balls and roll in coconut.
2. Place in fridge until cool.
3. Enjoy

Fell free to add mashed banana, goji berries, hey even rum for some sneaky Christmas rum balls

Amys Chocolate Protein Balls

Mel’s 12 awesome healthy snacks

1. Protein ice based smoothie

1 serving protein powder

1 cup water

1 cup ice

1 cup frozen mixed berries

1/2 banana

1 teaspoon cinnamon

1 tablespoon honey

Method – mix all ingredients in blender

 

2. Protein shake + piece fruit

1 serving protein powder

1 cup water

1 piece fruit

 

3. Apple & cinnamon cakes with cottage cheese

2 x apple & cinnamon rice cakes

2 table spoons cottage cheese

 

Method – spread cottage cheese onto rice cakes

 

4. Boiled egg & piece of fruit

1 x egg

1 x piece of fruit

 

Method – boil egg in morning and chill in fridge

 

5. Nuts and fruit

1 x handful of raw unsalted nuts

1 x piece of fruit

 

6. Carrot & cottage cheese

1 x carrot

2 x table spoon cottage cheese

 

7. Natural Earth Protein Mix with Water/Yoghurt

1 serve of protein

¼ water or 50g Yoghurt

 

8. Body Nourish Protein Mousse

1 serve of protein

¼ water or 50g Yoghurt

 

9. Date balls (2 only) (makes approx 18)

1 1/2 cups of mixed nuts Pecan nuts, walnuts

1 cup almond meal
1 cup of chopped pitted date’s
3 scoops protein powder
1 dessert spoons cocoa powder
1 table spoon honey
1 teaspoon cinnamon

Coconut or LSA

Process all ingredients except for coconut in the blender or food processor unit smooth.
Place in the fridge for 30 minutes then roll/squash into walnut sized balls, and then roll in coconut or LSA

Method – Dip cut up carrot into cottage cheese

 

10. Mel’s banana/blueberry/protein jumbles (1 only, makes approx 25)

1 cup oats
1 cup chopped pitted dates
1/3 cup crushed walnuts
1/3 cup crushed pecan nuts
1/3 cup almond meal
3 scoops chocolate flavour protein powder (optional)
1 table spoons olive oil
1 table spoon honey
3 bananas
1 handful blueberries

1 teaspoon cinnamon

Method – Mash all up, place tablespoon size on baking paper in oven and bake 20mins 180c
Delicious…. protein, good fats, keeps you fuller for longer, great morning or afternoon tea snack…..

 

11. Protein cookies

1 egg

1 cup natural peanut butter

11/2 scoops protein powder

1tbs honey

1/2 cup almond meal

1tsp carb soda

1/2tsp vanilla

Makes 15-20 servings

mix all, bake in oven approx @120 for about 9-10mins, better under booked then over cooked

 

12. Protein bars

2 cups oats or Quinoa

1/2 cup nut butter

4 scoops protein powder

1/2 cup apple sauce

1/4 cup almonds

1/4 cup macadamias

1 tbs honey

Makes 12 bars

Mix all together and set in container in fridge

 

Simple, healthy, lunch on the run…

Chicken Wrap

1 x mountain rye wrap

60g chicken breast

1 teaspoon Moroccan spice

3 Cherrie tomatoes

¼ cucumber

Handful rainbow salad mix

¼ avocado

 

Method – cook chicken in pan with lightly sprayed olive oil, sprinkled with spice, put all ingredients into wrap

 

Tuna Salad

1 x can tuna in spring water

1 handful baby spinach

4 Cherrie Tomatoes

½ Cucumber

¼ Capsicum

Handful rainbow salad mix

¼ avocado

½ lime

 

Method – mix all ingredients into a bowl

 

Vegie Stack (Serves 8)

2 x Mountain Rye Wrap

1 x Sweet potato

1 x Pumpkin

2 handful baby spinach

8 Cherrie Tomatoes

1 Capsicum

2 Zucchini

2 Table spoons Tomato mild salsa

2 clove garlic

 

Method – pre heat over 180, lightly spray pan, layer mountain wrap and all veggies thinly sliced, top with salsa and tomato and cook in oven approx 40minutes

 

 

3 healthy dinner recipes you can sink your teeth into

1. Warm Beef Pumpkin Salad

80grams lean beef

1 handful baby spinach

4 Cherrie Tomatoes

½ Cucumber

1 cup pumpkin

¼ Capsicum

½ cup walnuts

1 pear

1 clove garlic

 Method – cook beef in pan with lightly sprayed olive oil, bake pumpkin on baking paper in oven with fresh garlic, mix all ingredients with salad while beef and pumpkin is still warm

2. Honey Mustard/Macadamia nut Chicken

1 chicken breast

1 table spoon balsamic vinegar

4 macadamia nuts

1 handful baby spinach

1 Sweet potato (take out and add more greens if reducing carbs)

4 Cherry Tomatoes

 

Method – cook chicken in oven dish covered, with lightly spray with olive oil, cut chicken down the middle, place 2 tea spoons honey mustard, then macadamia nuts and drizzle with balsamic vinegar, steam sweet potato, mash it, serve layered sweet potato, then baby spinach, then tomato, then chicken on top

3. Grilled Fish & Steamed Greens

1 piece fish

1 teaspoon coriander

1 clove garlic

1 teaspoon pepper

8 Green Beans

1 cup broccoli

1 Zucchini

 

Method – cook fish in pan with lightly sprayed olive oil, sprinkled with spices, steam greens.

 

5 healthy quick breakfast ideas

1. Cold Oats/Protein/Yoghurt/Blueberries

½ cup oats

Serving protein powder

2 tablespoons Yoghurt

1 teaspoon hysium husk

1 teaspoon chia seeds

½ cup blueberries

½ banana

1 teaspoon cinnamon

1 tablespoon honey

Method – add boiling water to oats (enough to just soak in) (optionally to do the night before and put in fridge overnight) add all ingredients and mix up,

 

2. 1 Poached egg on wholemeal toast

1 egg

1 piece wholemeal bread

 

Method – Poach egg in boiling water, toast bread, no butter

 

3. Protein shake + piece fruit

1 serving protein powder

1 cup water

1 piece fruit

 

Method – mix protein powder with water

 

4. Protein ice based smoothie

1 serving protein powder

1 cup water

1 cup ice

1 cup frozen mixed berries

1/2 banana

1 teaspoon cinnamon

1 tablespoon honey

 

Method – mix all ingredients in blender

 

5. Natural Earth Protein mix with blueberries

1 serving protein Natural Earth Protein Mix

1/4 cup water

1 handful of blueberries

 

Method – mix all ingredients in a bowl and enjoy

 

 

 

Adventures as seen on
Glasshouse Mountains Discovery Adventure as seen on Great South East
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