Category Archives for "Recipes & Food"

What do You Really Know About Fitness and Nutrition?

fitness and nutrition quiz

Fitness and nutrition are topics that create so many myths and misinformation.

Everyone seems to have an idea that is the latest and greatest way to lose weight, build muscle and generally turn yourself into an amazonian woman. 

But do you really even have a basic knowledge of fitness and nutrition? 

Take this quick ten question quiz and find out how your knowledge rates.

You might be surprised!

If you passed this test, you should find out what your food personality is as well. 

Click the image below and learn what it is;

fruit basket

Once you're finished here check out these super easy clean eating recipes, that you can mix and match to serve your food personality.

What are Macro Nutrients and Why You Should Care!

what are macro nutrients

What are macro nutrients?

You might think that the question, what are macro nutrients is pretty boring, but you'd be wrong.  You really should care!

So many people think they are eating healthy, but because they miss understand, or don't even think about macro nutrients, their body is actually becoming really unhealthy. 

Those who have no time for healthy eating will sooner or later have to find time for illness. - Edward Stanley

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Mostly, the word nutrition is linked with 'whatever we eat' but in the real sense, the word has a wider perspective and implication.

Sports nutrition is a topic that can be sub-categorized under the broader topic of Nutrition.

The feature that sets apart sorts nutrition from its parent category is that it is different, a lot different.

Have you ever compared the physical structure of a 100 m sprinter with that of an average student who doesn't indulge in sports much? 

There are distinct differences that exist. The extent to which each person's body can perform varies dramatically.

what are macro nutrients - sprinting

The sprinter can run a distance of 100 m in around 12 seconds but that isn’t possible for the skinny college student without any experience in sports.

In the same way, the sprinter can accelerate quickly to high speeds; she can use the power of her shoulders and upper torso to thrust her entire body forward. She is able to do so because her body is physiologically much different from the other college student.

The runner has a higher muscle mass, a properly developed lower body which includes powerful quadriceps, gluteus, hamstring and calves. Her upper body complements with whatever her lower body does.

She has a properly toned body with minimal fat percentage so she has to haul a minimum 'extra' weight at a high speed.

This is just the outer physical features we can observe. What about the internal features? Her lung capacity? Her VO2 threshold? Her lactic acid threshold?

This has to be different as well. What about her energy system? Shouldn't that be different as well? Tweaked and mastered to deliver maximum energy? To produce this explosive energy, shouldn't her food intake be different from that of the other college student?

The answer to all these questions is yes.

Her internal and external physical features are much different and her body behaves, anticipates and works in a much different way as compared to any non-athletic person.

This behavior of her body demands different type of nutrition.

leg workouts for women

This is where sports nutrition sets itself apart from regular nutrition. Regular FDA recommendation may tell you to eat 2200 calories. But 2200 calories doesn't do justice to a weight-lifter who lifts 60 Kg in snatch and clean!

Her requirements, her bodies working capacity is much different from that of the average woman.

The same holds true for people who are active and want to sculpt their body. Their energy demand is much different than that of an average person living a sedentary lifestyle.

Since we're already on the topic of 'energy', this is where we can start our discussion of macro nutrients. Our body needs energy to survive, it is a simple concept. Our bodies have been tuned to extract energy from different resources. These resources include:

  • The food we eat (macro nutrients)
  • The fat we store
  • Our body's lean mass (Muscle and bone)

Our body's prime function is to continue to provide us with energy in order to perform vital bodily tasks.

The energy is mostly extracted from whatever we eat.

This 'food we eat' or better put, 'macro nutrients' are responsible to provide us with basic energy (Hence the name 'Macro'). Macro nutrients come in three broad categories.

They are known as Proteins, Carbohydrates and Fats.

Each of these macro nutrients can be subdivided into a hundred different subcategories!

Each macro nutrient has a particular function and purpose in the body.

Broadly speaking, the general purpose is to provide our body with energy. How much energy does each macro nutrient provide? It is quite simple.

sports nutrition macronutrients

This is merely an oversimplification of how our body produces energy from the supplied macro nutrients.

There are hundreds of different variables and considerations that the body silently takes care of and then switches back and forth to different energy systems.

There are countless hormones, chemical reactions involved and the biochemistry can easily overwhelming.

However, I've made an attempt to simplify all the topics that need to be explained for your understanding of 'Nutrition, for body sculpting and recomposition.'

Let's start by taking a brief look on each of these macro nutrients.

What are macro nutrients; the different types

what are macro nutrients


No one likes them, everyone avoids them yet they are responsible for many important bodily functions.

One quality of fats that sets them apart from Carbs and proteins is their energy density.

Unlike carbs or proteins, 1 g of fat yields 9 calories of energy.

This may seem spectacular but fats are the hardest to burn for energy.

They are energy-efficient yet slow, meaning that they are an ideal candidate for energy storage. This energy store comes in handy on a rainy day when there aren't enough calories present from carbs and proteins.

Under such circumstances, the body burns fat for energy. Other functions of fats include:

  • Protects vital organs
  • Act as a solvent for absorption of many vitamins and minerals
  • Important for formation of hormones (Testosterone!)

Fats can be subdivided into 4 categories.

These subcategories are made on the basis of the double bond present between carbon atoms.

My apologies for diving deep into the world of biochemistry but this knowledge will come in handy when you are looking for healthy fats to consume during your weight training regimen.

Saturated Fats: These fats are saturated, meaning, they have no double bonds. This tells us that the fat is already fully saturated with Hydrogen atoms.

These kind fats are usually solid at room temperature.

Examples include animal fat, Lard, fat found in cheese. Saturated fats are important as they are a basic building block of a variety of hormones and cell membranes.

The downside is that an excess of these fats can raise blood cholesterol levels.

Monosaturated Fats: These fats only have a single double bond. These fats are usually liquid at room temperature. Examples include  olive oil and canola oil.

The specialty of Monosaturated fats is that they help us protect against heart disease and blood cholesterol build up. 

Polyunsaturated Fats: Polyunsaturated fats have two or more carbon double bonds.

 Polyunsaturated fats are known to reduce the risk of Coronary heart disease. They are liquids at room temperature as well. 

Polyunsaturated fats can be subdivided into 2 important subcategories:
  • Omega 3 Fatty Acids: Have a positive impact on cardiovascular health. Sources include Oily fish (Salmon, Mackerel), Soybean and rapeseed.
  • Omega 6 Fatty Acids: Have a positive impact on brain function and normal growth. Sources include seeds and nuts (Peanuts, walnuts, Cashews)

We will further explore Omega 3 & 6 essential fatty acids in the section 'Essential fatty acid supplementation.'

Trans Fatty Acids: Trans Fatty acids are chains of unsaturated fats combined together in a Trans configuration.

This is done mainly by hydrogenation of vegetable oil. This is a seriously unhealthy type of fat that must be avoided at all costs.

It is usually found in foods like margarine and baked goods (biscuits, cakes). Trans fat intake elevates the risk of heart disease.

what are macro nutrients - avocado


The favorite macronutrient of anyone who weight trains!

Proteins are made up of smaller biological units called amino acids.

Amino acids come together to form polypeptide chains of varying shape, size and compactness.

A typical protein may consist of 20 Amino Acids, other Proteins may contain thousands of these Amino Acids.

Protein is present abundantly in the body. It is present in your hair, tendons, muscles, ligaments and even skin.

Talking about dietary protein; this protein has multiple functions:

  • Improves Immune system function
  • Required for growth
  • Required for tissue repair
  • Needed for the production of enzymes & hormones
  • Needed for lean muscle mass

In total there are 20 known Amino Acids.

Out of these 20, the body can synthesize (Make on its own using dietary Protein as a source of Amino Acids) almost 11 of them.

The rest of the 9 Amino Acids cannot be synthesized by the body and as a result, they must be included in the diet.

These Amino Acids are known as essential amino acids. The list of essential Amino Acids includes:

  • isoleucine
  • threonine
  • tryptophan
  • valine
  • leucine
  • methionine
  • phenylalanine
  • histidine
We often hear the phrases 'Animal Protein' and 'Plant Protein'. 

Have you ever wondered what the difference is between the two? 

Animal protein is called a high quality Protein or complete Protein because it contains all essential amino acids. 

On the other hand, plant protein doesn't contain the complete profile of essential amino acids. But that doesn't mean animal protein is useless.

Taken with a combination of sources, the amino acid profile can be easily completed. 

For example, rice together with lentils contains the complete essential amino acid profile.

Similarly, chickpeas with bread or potatoes with lentils complete the essential amino acid profile in the same way a grilled beef steak does.

Proteins can also be utilized by the body as a source of energy; however, proteins are hard to break down.

The energy required by the body to break down Proteins is relatively high and for this reason, body's preferred source of fuel isn't Protein.

How much Protein does a healthy person require? We'll calculate that in the section 'Determining ratios of macro nutrients for your diet'.

what are macro nutrients - steak


Next up we have the self sacrificing Carbs! To keep things simple, we'll divide the Carbohydrates group into 2 categories:

Simple Carbohydrates: Simple Carbohydrates or mono-saccharides are ready made sugars. These types of carbohydrates cannot be further broken down into simple sugars.

Examples of simple sugars include glucose and fructose.

Complex Carbohydrates: Complex Carbohydrates or poly-saccharides contain strings of simple sugars.

This means that these Carbohydrates need to be broken down in order to get digested or to be used as fuel.

Some examples of complex carbohydrates include lactose, maltodextrins and amylopectin.

The human body is a master of converting carbohydrates into energy.

Carbohydrate is the body's preferred source of fuel. The brain constantly needs glucose, the liver needs and stores glycogen, the muscles store glycogen as well.

This way, carbohydrates are needed by the entire body in one form or the other. Basic functions of Carbohydrates include:

  • A major energy source for the body
  • Helps to maintain bodyweight
  • Prevents Fat accumulation
  • Helps in digestion and bowel movement
  • Involved in organ repair
  • Food for brain

Dietary fiber is another form of Carbohydrates.

Dietary fiber is a form on non-starch Carbs. Dietary Fiber consists of indigestible parts of plant food (Cellulose).

This property of dietary fiber helps us with our gastro intestinal track.

The indigestible fiber ensures a good transit time (Time interval between eating a particular food and excreting it!), avoids problems like constipation and protects us from serious problems like colon cancer.

How much Carbs does a healthy person require? We'll calculate that in the section 'Determining ratios of macro nutrients for your diet'

what are macro nutrients - spaghetti

What are macro nutrients - calculating macros in your diet;

So now you know what are macro nutrients, but we're not finished yet, because you still need to know how to calculate them in your diet. 

Depending what you are wanting to achieve from your diet, i.e maintain weight, lose weight, gain weight, and how active you are in daily life and training, you will need a different amount of total calories, because, well, everyone is different!

If you really want to to understand the hows and whys of calculating your total caloric requirements, I suggest you take a look at, how to determine your daily caloric needs, by free dieting. 

But, if you'd just like to know the answer, without having to worry about all the scientific stuff, go straight to their free and easy daily caloric needs calculator here.

what are macro nutrients calculator

Daily Caloric Calculator

Once you know your total daily caloric needs, that needs to be broken down into how much of each macro nutrient your body needs. 

Determining the right ratio of Carbs, protein and fats from your diet isn't less than a work of art!

A person consuming 2200 calories in a certain ratio could be losing weight but alter the mix while keeping the calories constant, he/she may start to gain weight.

You can never underestimate the effectiveness of the proportions by which you take your macro nutrients.

Another thing to remember is that macro nutrients are sometimes very unforgiving. 

An extra 100 calories of fat consumed daily adds up to 36500 calories a year which can be translated into 4.7 Kg of fat!

what are macro nutrients - extra fat

And who wants that!!

Of course, the body has its own regulatory system which will resist it gaining this exact 4.7 Kgs as fat but a 2 Kg gain resulting from 36500 excess calories annually doesn't seem like a far-fetched assumption. After all, the human body has a limit to its resilience. 

To give you a summary of all the steps, this is what we are going to do:

  • 1
    Find your recommended protein intake (g/kg) and multiply it by your total weight to get your protein requirement in Calories.
  • 2
    Multiply your total caloric intake (Calculated earlier) and multiply it by 0.3 (Range is 0.25 – 0.35) to get your fat requirement. This is based on the assumption that 25 % - 35 % of your calories should come from fat.
  • 3
    Total Calorie intake – Value in step 1 – Value in step 2 = Calories from Carbohydrates!

What are macro nutrients - Protein calculation

I usually start off with my favorite macro nutrient (The protein). RDA recommends a meager 0.8 grams per Kg of body weight for an individual.

This usually works fine for a couch potato who doesn't do much throughout the day.

For athletes and people who train/workout daily, this recommended dose of Protein isn't enough.

Let's look at another table that categorizes Protein intake for different people:

Category Type

Activity List

Protein Requirement

Category 1

Sedentary Lifestyle. Sitting, talking. Little /Almost no physical activity throughout the day.

0.8 g/kg

Category 2

Sedentary lifestyle 2. Little walking but no exercise. Some physical activity but nothing that can be labeled as ‘Exercise’.

0.8 – 1.2 g/kg

Category 3

Moderately active. Weight training with light weights for 30 – 45 minutes daily.

1.2 - 1.8 g/kg

Category 4

Active Lifestyle. Hitting the weights hard for 45 – 60 minutes + 20 minutes of Cardio training

1.6 – 2.2 g/kg

Category 5

Intense physical activity. Weight training for 60 and over minutes, hitting the weight really hard. 30 - 45 minutes of Cardio Conditioning.

2.2 - 2.8 g/kg

    Pick out a numerical value from column 3 based on the activity list that best describes you and then multiply it with your weight. This will give you the grams of Protein. Multiply this with 4 and you will get calories from Protein. Confused? Here’s an example:

  • If I weigh 60 Kgs and I’m moderately active, this is what I’ll do to calculate my protein requirement:
  • Select Category 3 and my magic number becomes around 1.6
  • Grams from protein: 92 x 1.6 (Weight x Multiplier) = 96 g
  • Calories from Protein: 147.6 g x 4 (Because 1 gram = 4 calories for Protein) =384

What are macro nutrients - Fat calculation

This one is simple. Whatever your daily caloric intake is (As calculated above), multiply it by 0.3. This will be the number of calories you require from fat.

For example, if 2400 calories is your magic number

  • Multiplying it by 0.3 gives:

720 Calories.

  • 720 Calories out of 24 00 Calories should come from Fats.

Let’s put it in another way:

720 / 9 = 80 grams

80 grams of fats are allowed ( 1 gram of fat = 9 calories )

What are macro nutrients - Carbohydrate calculation

Whatever number you’re left behind is the amount of calories you need from carbohydrates.

Carbohydrate Requirement =

Total Calorie intake – Protein Calculation – Fat Calculation = Carbs required.

What mix of macro nutrients is right for you?

Again, that's a question that needs a really personalised answer.  

It depends on your current conditioning, life style, training, and what your goals are. 

Here is another helpful macro nutrient calculator which you can use to help you get your macro mix right. Try this best macro calculator

If losing some weight, and achieving a toned physique sounds like what you are looking for, then I've covered a lot more detail in this blog on sports nutrition for the body you want.

weight training

Even once you've worked out what mix of macro nutrients is correct for you, it can still be a hard task to come up with meal plans that keep your diet healthy.

clean eating recipe, garlic chicken

These 31 clean eating recipes will really help out, giving you easy to make choices for healthy lunch or dinner meals.

Choosing the right balance of macro nutrients will keep your body fueled, with good energy levels to perform at its best, and keep your system functioning and healthy. 

Selecting foods that are rich in nutrients just makes sense, and can have a huge impact on your health.

So, happy eating, and remember;

Your diet is a bank account. Good food choices are good investments - Bethenny Franke

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31 Healthy Dessert Recipes For 2018

healthy dessert recipes

Healthy Dessert Recipes For 2018 That won't Ruin Your Resolutions!

Good for you .... You made your health and weight loss resolutions for 2018, and remembered to include healthy dessert recipes? 

That's a really smart choice!

At this time every year, so many people try to follow a clean eating diet and fail, because it ends up being too boring, and not giving their taste buds enough treats to keep life interesting. 

That's a real shame. 

There are so many healthy options which you can include in a balanced clean eating diet, that will satisfy your cravings for something sweet, and won't affect your waist line. 

Following are 31 of the best healthy dessert recipes that you can follow in 2018.  yes, that's a new recipe for every day of the month.

Click on each healthy dessert recipes title for the full recipe.

healthy dessert recipes

With just 23 calories, no sugar, melted chocolate or heavy cream involved, you wouldn't think this would be such a tasty treat.  

Just trust me, it is!

Only four ingredients needed to make this oh so simple recipe.  It's easy to make, and a great guilt free healthy treat. 

If you take a look at Amy's blog while you're there, you'll see that she's a real chocolate lover, and has some great recipes for tasty chocolate treats, that are healthy as well. So, I'm a fan!

healthy dessert recipes - oatmeal cups

At just 15 minutes baking time, and only a couple of minutes prep time, this healthy dessert recipe won't keep you waiting. 

It's a great treat to cook, because you can really add whatever you would like as a topping on the oatmeal, so you can add your favourite fruits or other flavorsome treat, to add some variety.  

breakfast desserts

Some countries actually have a second breakfast tradition, which I think is really cool. 

Even if you only have one breakfast, you should make sure that it gets your day started well.  

Ensuring that there is a good serving of protein included, will keep you feeling full, satisfied and with good energy for longer.  

This recipe ticks all those boxes, with a good dose of protein in the yogurt (I use high protein yogurt) and healthy grains which add fibre to your diet and help with good digestion. 

healthy dessert recipes -chocolate pancakes

Packed with 18 grams of protein and a good dose of fibre in every serving this is one satisfying healthy treat. 

Sugar free, gluten free, keeps you guilt free!

Just make sure you don't top them with too much cream if that's what your taste buds are telling you to do.  These are full of flavour already, and are great on their own. 

Healthy dessert recipes - Banana Cake Recipe

Bananas are a great food if you are into fitness, as they help recover electrolytes, and prevent cramps, and are a source of long lasting energy.

So baking a cake that contains a few bananas is a great idea for a healthy treat.  

Bake a good size cake, as it keeps for a while, and is a handy treat to have on hand.

healthy dessert recipes - baked apples

This is such a simple healthy recipe, with just seven minutes of prep, and 20 to 30 minutes cooking. 

I just love the taste of cinnamon with the cooked apples, it's got a bit of zest with the lovely smooth apple texture. 

I like to eat these hot or cold.

healthy dessert recipes

Another recipe with apples, just has to be healthy. Remember the saying? An apple a day keeps the doctor away. 

Well this simple recipe gives you a healthy treat that is super tasty as well. 

healthy dessert recipes - blueberry

With 18.6 grams of protein per serving, this healthy dessert recipe is a great choice to keep you feeling satisfied for longer. 

When I tried this recipe, I added custard on top with some chopped bananas and it was even more filling and gave me a great energy boost. 

Try it with your favourite added topping as well. 

healthy dessert recipes - fried pie rolls

My husband loves baked apple pie, and I was worried that this recipe from eating well just wouldn't pass muster with him. 

It was actually a great hit. The wanton pastry just changes the taste experience, and compliments that apples so well. 

These are great eaten on their own, but adding some healthy yogurt is yummy as well.

healthy dessert recipes - banana split

With 23 grams of protein and some great long lasting energy from the bananas this healthy treat is sure to satisfy both your appetite and taste buds.

I actually swapped the ricotta cheese out with high protein yogurt as a healthy option, that actually increases the protein content as well. 

healthy dessert recipes - protein pudding

This is another option for a breakfast dessert, to get your day started the right way. 

In fact recent studies have shown that eating breakfast desserts can be good for weight loss.  See the scientific study here.

And for those people who are including an extra protein supplement in their diet, this is a great way to include it as part of a meal. 

You can top this with any chopped fruits that you like.  I like to have it with chopped strawberries or whole blueberries. 

healthy dessert recipes - vegan peanut butter fudge

Such a simple recipe with only two ingredients. 

As someone who loves peanut butter, now that I've tasted this healthy treat, I can't believe that I never thought of making a fudge like this myself.  I'm so glad that I found Laura's recipe!

If you love dessert recipes then you should spend some time on her site, because she's like the queen of healthy desserts.

healthy dessert recipes - banana cheescake

This is another great recipe from Laura. Desserts are really her passion, and the recipes that she comes up with I think are just divine. 

Bananas are a great food for sustained energy, and I just love nuts, so given this recipe contains almonds, walnuts and cashews it's like it was just made for me:) 

healthy dessert recipes - mango rice

Mangoes are one of my favourite fruits, and rice is a great source of lean carbs, so as far as healthy dessert recipes go, this one definitely keeps me happy. 

I use brown rice, and I actually replace the brown cane sugar with a tablespoon of honey.  

I just love honey as a natural sweetener, which I believe contains so much goodness for our bodies. 

healthy dessert recipes - banana nut muffins

Annie's healthy desert recipes are a real treat. She seems able to find some of the yummiest, healthy fresh ingredients and combines them  to create recipes that will have your taste buds singing her praises too. 

I love the chopped walnuts, as I'm nuts about most nuts really:) 

These are great on their own, or you could try them with some healthy high protein yogurt, or protein ice cream for an extra good treat.

healthy dessert recipes - apples bars

I think that these are a great healthy dessert alternative to an apple pie.

These bars are really quick and easy to make, are super tasty either on their own, or sometimes I like to have them with a high protein yogurt or protein ice cream.

Just note that they should be eaten at home, as they get soft and so don't travel well. 

healthy dessert recipes - coconut puddng

Who doesn't love some coconut?

Erin's recipe is super simple to make, with some really healthy ingredients and you can make a big enough serve to keep for several days.

Who doesn't love chocolate cake? 

Problem is that usually when looking for healthy dessert recipes, you won't find a chocolate cake recipe that's actually going to create a truly delicious taste experience for you. 

When I tried this recipe from Mary's blog, barefeet in the kitchen, it was just the best.  With a lovely smooth moist texture and fully flavoured, this is healthy, but real, chocolate cake, so try it and enjoy!

healthy dessert recipes - peanut butter ice cream

Ice cream has to be one of the all time favourite desserts.  Most people wouldn't think of it being healthy for you, but with some creative twists it can be. 

This recipe from cookery author Roz Purcell ticks lots of boxes.  With high protein bars, banana's for a long lasting energy boost, and honey for energy and a shot of pure goodness, this dessert is really tasty and the energy hit leaves you feeling great.

healthy dessert recipes - yogurt pie

This is probably one of the simplest healthy dessert recipes that you will ever find. 

It's just two ingredients mixed together and frozen.  I use a high protein vanilla yogurt, and add some cinnamon spice for some extra taste.

The original recipe doesn't include the pastry base shown, but I just use a simple biscuit base pastry in a pie dish for this. 

healthy dessert recipes - chocolate mint slice

Chocolate and mint together are an awesome combination, that's sure to give your taste buds a blast of satisfaction.

I found this recipe on the Sarah in shape blog, and couldn't wait to try it for myself. You will find on Sarah's blog that she has been through her own journey developing an interest in healthy but tasty desserts. I'm so glad that she came up with this one, because it's just so decadent, but doesn't ruin your diet.:)

healthy dessert recipes - workout brownies

If you like chocolate then you should do yourself a favour and check out more of the healthy dessert recipes from this cook.  Her blog is actually called "Chocolate covered Katie", and if that isn't enough to convince you that she truly is worth following, then what if I told you that she believes in eating dessert every day. 

That certainly convinced me to try some of her recipes!

This recipe for workout brownies sounded just right for me, and it has become one of my favourite recipes. It's great to keep some of these on hand, as they are a good protein snack if I'm feeling peckish. 

healthy dessert recipes

I really love nuts!

So finding this recipe from Lauren Kelly made my day. Lauren is a nutritionist so I knew I could trust her saying that this was a healthy recipe, and I knew that I'd love the taste with the pecan nuts included. 

I like to add about double the cinnamon, but that's only because I really like it's flavour, so I'm adding extra to the original recipe.

healthy dessert recipes - chocolate avocado pudding

I love avocados, and they contain healthy fats which are an important inclusion in your diet. 

I use honey in the recipe, which I also consider to be a healthy way to add sweetness. 

Surprisingly the end dessert doesn't taste like avocado, but still contains all the goodness.  Not that I'm against the taste of avocado's, it's just surprising given that's the main ingredient.

healthy dessert recipes

Chocolate and coconut are such a great combination of tastes, and they really make this dessert a divine healthy treat. 

This recipe contains a good serve of protein and fiber.  Fiber is really important for your digestion and gut health, so I'm loving the combination. 

I add a spoon of natural bush honey to add some extra sweetness to the recipe as well.

healthy dessert recipes - peanut butter cookies

I often get caught eating peanut butter straight out of the jar.  I know, that's not a real healthy snack, and I'm  being naughty. 

So, I was really happy to discover this recipe by Lee.  She's obviously into fitness as well, so knows what it feels like to have to fuel your body properly. 

Containing protein and an egg, these healthy treats will keep you feeling satisfied, with a good energy boost.

healthy dessert recipes - cookies

This recipe by Faith is truly one of my favourites, because you get to use up those over ripe bananas.  Let's face it, they are always getting over ripe. 

These are super tasty, and I love to have them as a small guilt free treat with my coffee.

protein yogurt ice cream

Ice cream is such a treat especially during summer, but it's usually a guilty treat.  

This protein yogurt ice cream recipe is completely guilt free.  With a healthy serve of protein for long lasting energy, you can eat it on it's own or with your favourite fruit. 

healthy dessert recipes - chocolate bars

Chocolate, coconut and peanut butter.  Can you think of any three treats better than these together? 

I love this recipe by Shelly of Two Healthy Kitchens. It's loaded with taste with a great texture, and is gluten free, which is great for me because gluten can really mess with my stomach.

healthy dessert recipes - almond bites

I love almonds and coconut, both of which give you a serve of healthy fats in your diet, so this recipe by Kelly of Life Made Sweeter is a great choice if you are looking for a healthy treat.

With no baking required, this is a super simple recipe, and you can make up a batch and keep them refrigerated to have one with a coffee whenever you feel like a quick treat.

healthy dessert recipes - fig cake

Another gluten free paleo recipe which is kind to my stomach, I just love these cakes. 

I came across this recipe on A Healthy Life For Me, and Amy has done wonders with this recipe, that's healthy but still has heaps of flavor and a great texture.  There's lots of great recipes on her site, so do yourself a favor and take a look around once you've read how to make this cake.

I like being able to make the several small cakes and keeping them to eat as snacks when my sweet tooth calls. 

There's your healthy dessert recipes to enjoy

I love trying new recipes, and I just love healthy food in general.  I'm so glad that I also love to workout.

A lot of the "diets" that people are following, thinking that they are doing the right thing in their quest for weight loss, or the perfect body, I think are just depriving them of both proper nutrition, and the joy of good eating. 

I hope that sharing these healthy dessert recipes with you, will help show that you can really enjoy eating tasty treats, while still maintaining great levels of fitness.  I know that I do:) 

These are really some of the easiest to make, but most enjoyable to eat recipes that I have tried, and I hope that you enjoy some of them too.  

If you've got any other healthy dessert recipes that are personal favourites, please share them with me in the comments below.  I'm always happy to try new sweet treats!

Protein Yogurt Ice Cream

protein yogurt ice cream

Give your taste buds a treat with protein yogurt ice cream

Protein yogurt ice cream makes a great snack, or healthy dessert, that won't ruin your training goals.

Sometimes when you're chasing new health and fitness goals, whether they are related to weight loss, or gaining muscle and strength, you can start to feel that your meal plans are a bit bland. 

That leads to cravings, which leads to unplanned cheat snacks, which leads to feelings of guilt and affects your progress.  That's a bad path to follow. 

It's much better to plan to include some healthy treats in your diet, so sweet tooth cravings are taken care of, while still eating clean. 

If you need any extra convincing that yogurt is great for you, see all the details here.

This protein yogurt ice cream recipe is a perfect healthy dessert, as it's full of protein, which actually keeps you feeling full and satisfied for longer, and helps with muscle recovery from your workouts. 

Protein yogurt ice cream ingredients

  • 1 serve of vanilla yogurt (I use high protein yogurt)
  • 1 banana
  • 1 scoop of vanilla protein powder
  • 1/2 teaspoon of cinnamon spice
  • 1/2 glass of water
protein yogurt ice cream ingredient prep

Making your yogurt ice cream

This is a really easy recipe to make, with just a couple of minutes prep time, and pop the ice cream into the freezer.

Just a few easy steps;

  1. Chop the banana into slices
  2. Add the yogurt, banana and water into a blender
  3. Add protein powder
  4. Add cinnamon spice
  5. Blend until smooth
  6. Pour mixture into plastic cups and freeze
protein yogurt ice cream ingredients

I really like the cinnamon spice, but you can consider that optional if you just like a really pure vanilla taste.

The protein yogurt ice cream will freeze really hard, so I usually shift a cup into the fridge for about 15 minutes before eating, so it's a bit softer.

My husband has a real love affair with ice cream, and always has a tub of it in the freezer, so this recipe has given us a great healthy option so he still has a tasty treat that he can enjoy, while getting a good hit of healthy protein and yogurt.  That keeps everyone happy:)

If you are looking for some healthy dinner recipe ideas as well, then you'll enjoy these 31 clean eating recipes.

Enjoy, and stay healthy!

Breakfast Desserts Healthy Treat Recipe

breakfast desserts

Breakfast desserts recipe for a healthy start

Breakfast desserts might sound strange, but it's actually a great idea!

Why start the day being boring? 

In some countries within Europe including Bavaria, Hungary, Poland, Vienna and Austria, they traditionally even have a second breakfast.  So if they can create a tradition like that around breakfast, why can't we start our own?

I vote that we all start creating breakfast desserts, to get our days underway with a tasty treat.

Anyhow, fire up your taste buds with this super tasty and simple recipe, which is also great for your digestive health and keeps you feeling full for longer with a hit of extra protein. 

Breakfast desserts ingredients;

  • 1 portion of high protein yogurt
  • serve of fresh sliced strawberries
  • serve fresh sliced mango
  • 1/2 cup of healthy grains mix
breakfast desserts ingredients

Making your breakfast desserts

Soak the 1/2 cup of grains in 1/2 cup of water kept in the fridge overnight, to activate the grains so that they are easy for your stomach to digest quickly. 

Prepare a serve each of sliced mango and strawberries.  I include a fairly generous serve of both, because I just love sweet fruits, and they provide a real burst of flavour combined with the vanilla yogurt. 

Place a serve of high protein yogurt in a bowl

Add the healthy grains.  They will have absorbed the 1/2 cup of water and have swelled up a bit.  

mix the yogurt and grains together till the grains are well blended into the yogurt. 

add the sliced fresh fruit on top, and your healthy breakfasts desserts recipe is complete and ready to enjoy. 

How quick and easy is that! 

While I've called this a breakfast recipe, it's actually really handy to make this up and keep some in a container to eat as a filling snack throughout the day as well.

It's a tasty treat, that due to the high protein yogurt, will keep you feeling satisfied, with good energy, for longer.

If you are constantly craving sweets in your diet, it's a good indicator about your food personality.  if you'd like to find out more about your own food personality, try taking the simple test below;

Food Quiz: Food Preferences and Personality

fruit basket

Food Quiz; What do your preferences say about You?

A food quiz can tell you a lot about your food persona, and how you really relate to food. 

Are you really a healthy eater? 

Or do you cave in to emotional hunger occasionally. 

Take the quick food quiz and find out!

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Why your food preferences are important;

Cravings for different types of food, whether it's spicy, salty, sweet, fast food or natural organic can have as much to do with your personality as it does your taste buds. 

But whatever the reason, you can be very sure that your food preferences are going to have a major impact on your life. 

The foods you choose to eat will have an affect on;

  • Your energy levels
  • Your body fat
  • Your digestive health
  • Your strength / muscle density
  • Your weight
  • Your sleep
  • Your bone health
  • Risk of diseases including heart disease, cancer and diabetes to name a few.
  • Your mental health
  • Your immune system
  • Blood pressure
  • Your teeth 
  • Your skin / Acne
  • Cholesterol 
  • And many more; 

You get the idea.  What you eat will to a very large degree influence what kind of health and enjoyment you achieve in life. 

Food has an affect on us all, physically, mentally and many would say spiritually as well. 

food quiz

Food and your spiritual balance;

In Ayurvedic medicine practice there is a strong belief in eating to balance your dosha.  The spiritual nutrition principles are based around three doshas;

  • Vayu
  • Pitta
  • Kapha

By eating the correct foods for the dosha which is in most alignment with your shakra, you maintain harmony within the body, by soothing the dosha. 

Recommendations for each are;

Vayu - warm foods with moderately heavy texture. See more here

Pitta - cool or warm with moderately heavy texture and bitter, sweet and astringent tastes. See more here

Kapha - warm and light foods without much water. See more here

Have you taken the food quiz yet?

I hope that you're convinced that it's worth having an understanding of your food personality, and you've taken the quiz to find out. 

If not, jump back to the top of the page and start the quiz.  Whether you are really serious about it, or just curious, it only takes a couple of minutes to do, and just might help you to understand why you eat the way you do.

If you're ready for some great healthy eating, check out some of the easy to prepare dishes in these clean eating recipes.

Banana Muffins Recipe

banana muffins

Banana muffins treat;

My best banana muffins recipe is so easy, you have to try it!

In my home we have bananas all the time as part of our diet and for all the benefits they have, so cooking up a batch of banana muffins just seems natural.

Let’s begin by looking at the banana’s benefits; To mention few of them, the potassium we can get eating a banana every day, another attribute is the soluble fiber to support the digestive system, and other great benefits are the vitamins B6 and C we obtain from this great fruit, without mentioning the amount of energy for our body eating bananas.

Bananas are available during all seasons, because they don’t have specific time of the year to grow, therefore we can rely on them to cook any recipe.

Before I share my Banana Muffins recipe with you, I would like to tell a little bit more about why I like them. I enjoy having a cup of coffee every afternoon when I am reading as a hobby, although coffee by itself it is not as good as with something to eat. So I cook a healthy snack to have my cuppa with, without any worry to gain weight and at the same time satisfy my sugar craving.

Let’s share with you an easy Banana Muffins recipe. This recipe is healthy and easy to cook, even Banana Muffins are a great option for kids take to school.

This Banana Muffins recipe is to prepare six muffins.

Muffins Ingredients;

  • 1 Cup of gluten free flour
  • 1/2 Cup of walnuts
  • 1/4 Cup of vanilla or banana protein powder
  • 1 & 1/2 Table spoons of honey
  • 1/4 Cup of coconut oil
  • 1/2 Tablespoon of baking powder
  • 2 Ripe Bananas 
  • 1 Egg
  • Pinch of salt
  • Now we have all the ingredients ready to prepare Banana Muffins!

    Turn the oven on to preheat at 170 centigrade, while we are mixing all the ingredients.

    Get a plate and smash both bananas with a folk until they are completely creamy.

    In the main mixing bowl, blend with a whisk the gluten free flour, protein powder, baking powder, salt and crash walnuts until all of them are entirely mixed.

    The bowl where you smash bananas add the coconut oil, then the honey and keep stirring. And last add the egg and mix all the ingredients to combine them completely.

    banana muffins

    Now, we put the combination of the smashed bananas with the other ingredients into the dry mixture, and mix both mixtures with the whisk until we have blended them completely. I use a spatula to not waste any mixture.

    We have the mixture done to fill the liners up, distribute the liners in a muffin tin, then with a help of two spoons place the mixture inside of the six liners.

    The oven has been heating from the start of preparation of our banana muffins mixture, therefore we are ready to place the muffin tin into the oven for around 15 mins.

    When the 15 mins are over, we insert a knife in one of the banana muffins to be sure they have cooked well. It should come out dry.

    That’s it. How easy was that!

    Eat a Banana Muffin with your favourite hot drink. Put your feet up, get a book as your company and enjoy them!

    I had fun making these muffins; Watch me throw the recipe together below, and let me know in the comments if you enjoy them too, or even if they make you laugh too:)

    If you're looking for some healthy options for main meals as well, give these 31 easy clean eating recipes a try.

Chocolate Muffin Recipe

Chocolate Muffin

Chocolate Muffin Recipe for a special treat!

I love chocolate in any form, especially in cold weather when I want to have a cup of black coffee with something sweet to complement each other.

Dark chocolate is one of the best options, because it has different properties which help with your mood, contains antioxidants, antidepressant properties, etc.

For these reasons I decided to make my own chocolate muffin, gluten free and also with some protein for longer satisfaction and less cravings during the day.​

I like training, and eating, and I have to find the way that I can enjoy eating in a healthy way. So, a this recipe is great alternative to have at home, with your friends, take it with you for you morning or afternoon tea, and why not to prepare for a party to share with your guests.

Chocolate muffin is easy to make it please see below the recipe and share it with your friends.​

This recipe is to prepare six muffins.


  • 1 Cup of gluten free flour
  • 1/2 Cup of dark chocolate chips
  • 1/4 Cup of protein powder preferable chocolate
  • 2 Tablespoon of chocolate powder with no sugar add it
  • 1 1/2 Tablespoons of honey
  • 1/4 Cup of coconut oil
  • 1/2 Tablespoon of baking powder
  • 1 Egg
  • Pinch of salt
  • 1/3 Cup of water mixed with a 1/2 Tablespoon of instant coffee
Chocolate Muffin

Let’s prepare this delicious treat!

Turn the oven on to preheat at 170 centigrade.

In a bowl mix all the dry ingredients including the gluten free flour, protein powder, chocolate powder, baking powder and a pinch of salt. Mix all of them with a spoon or a whisk.

If your coconut oil is hard you can melt it in the microwave for 20 seconds. Then mix in a new bowl, the honey with the coconut oil until both of them are combined, add the egg and keep mixing it.​

Now, add the coconut oil mixture to the dry ingredients prepared before to combine them, then add the dark chocolate chips with the coffee (cold coffee) and mix well.​

Get the muffin tin and spray it with oil if you don’t want to use the muffin liners. This time I used muffin liners, because It is easy to take the finished muffins with me, when I go out.

With a spoon, get the mixture and fill up the muffin liners, or oiled baking tray to distribute for six muffins. Then place the tin in the oven and leave them to bake for around 15 minutes to be fully baked.

After the 15 minutes check one of the muffins with a little knife in the middle to be sure it is cooked. They knife should come out dry, without any sticky mixture on it.

If they’re done, take them out, prepare your black coffee or tea, and enjoy a delicious chocolate muffin for afternoon or morning tea.

I think that this will be a real great recipe, because of how popular muffins have become in the last few years for different events such as birthday parties, weddings, baby shower; etc.

One of the reasons is they look fantastic and attractive depending on the party theme.

Muffins make it easier for the guests and the host to get their own portion of the cake. This means no-one has to cut the cake and no-one has to wait!

If you decorated the muffins they will look very inviting for kids’ eyes, and will look great in photo’s.

In my case, I try to make them healthier and so I didn’t put any frosting on. Although I put the mixture in a beautiful muffin liner, and trust me they looked fantastic.​

I can host a party with clean eating recipes including the cakes!

Gluten Free Scones – Healthy Snack For You

Gluten Free Scones

Protein packed gluten free scones

Scones have been a popular snack to have with a cup of tea. Originally known as quick bread in Scotland, it became part of the afternoon tea tradition in England and extended to other countries.

Scones became popular when one afternoon Anna, the Duchess of Bedfords (1788-1861), servants brought some sweets and bread including scones, and she was delighted by them.

My mother in law lived in the country for long time, and as a country woman she used to cook everything to feed her family. Within her recipes were scones, which was like a tradition in her family.

My husband told me how much he enjoyed having scones with black tea with his dad in a winter afternoon, while they were working on the cattle station.

These were nice memories for my hubby from his time growing in the bush. Mums usually know their kids who-ever they are, and my mother in law is not an exception so she wrote a scone recipe for her son to prepare.

I enjoy so much asking people for different recipes, and I organised all the recipes from my mother in law and kept them in a safe place. The reason I like them so much is that everything looks so easy to make including great baking recipes, and scones are not an exception.​

This afternoon there was a really cold snap here, and I cooked some gluten free scones to have with my husband for an afternoon tea treat.​

I made the scones lactose free, as I am intolerance to gluten and lactose, so I followed the original recipe, but I did a few changes to suit my diet and healthy lifestyle.

We really enjoyed the gluten free scones and I want you have a healthy snack for cold weather or for any day really. Gluten free scones recipe is easy and quick to make.

I hope you like it as well.

Gluten Free Scone Recipe


  • 2 Cups of gluten free flour
  • 1/2 Tsp of bicarbonate of soda
  • 1/2 Tsp of baking powder
  • ¾ Lactose free ticked cream
  • 1 Tsp of organic honey (optional)
  • ¼Lactose free milk
  • Pinch of salt
Healthy Snack

The first step is to put your favourite music on, before you start to bake the gluten free scones, that way it’s really relaxing to cook.

Then preheat the oven at 150 degrees.

In a bowl, mix the gluten free flour, protein powder, bicarbonate of soda, baking powder and pinch of salt. I mixed with my wooden spoon that my father made for me.

In a separate bowl, put the thickened cream, coconut oil and the honey, and with the mixer combined them until they all become one texture.

Put the dry ingredients into the mixture and mix slowly until it becomes a dough. If you find it very dry, add the lactose free milk to moisturize the dough to the point than the dough doesn’t stick in the mixture and becomes easy to work with.

Get a baking tray and spray it with olive oil or cover it with baking paper. I usually do the last option, as I like cooking with as little oil as possible.

Then get the dough, put it on the bench (I through some flour on the bench before hand to prevent the dough sticking on the bench) and roll the dough to get a measure of two centimetres thick.

To get the shape of the gluten free scones I got a glass and greased it around the rim with coconut oil to make easy get every scone. Just push it into the rolled mixture, to cut out each scone.

Tip: When you put the glass into the dough, don’t twist it around. The reason for this is, it makes the gluten free scone mixture tough when cooked. Just put the glass into the dough to get the shape and place the scones on the tray.

Now, we have all the gluten free scone’s cut, put all of the them on the tray, with one and a half centimetre’s between each scone, and place the tray into the oven for 10 mins at 150 degrees. Then turn the oven to 100 degrees, and leave the scones baking for 10 more minutes.

I usually check one of the scones with a knife before taking them out of the oven to be sure if they are cooked properly.

And finally, get your gluten free scone, cut it in the middle put a spoon of honey and thickened cream, and enjoy them with a cup of tea or coffee.

I have them with cup of ginger tea.

I hope you enjoy cooking gluten free scones with protein and sharing them with your family or friends, or why not with yourself and the music?

For another easy to cook, healthy snack, check out my gluten free banana cake recipe

Gluten Free Banana Cake Recipe

Gluten Free Banana Cake Recipe

Easy to make gluten free banana cake recipe

What inspired me to come up with a Gluten Free Banana Cake Recipe?

Well, I went to the markets with my hubby, and we bought a big box of bananas for a great price, as my husband loves them and the price was just so great, he decided to get the whole box.

Then I had to work out how we were going to eat them all before they went off.

I often follow recipes from my family, books or the internet. I decided this time to create my own gluten free banana cake recipe, with the healthy ingredients, to surprise my hubby for his birthday.

And it’s even better to be able to have this banana cake as a healthy snack without getting sick or feeling guilty for this treat.

Bananas have a lot of benefits. They are rich in potassium, B6, help to combat depression, etc.

Also, bananas are a great fruit for sports people, because it helps to recover the electrolytes, and prevent cramps.

In addition bananas are easy to find all year round, and anyone can eat easily.

OK, now, I’ll share with you all, my amazing gluten free banana cake recipe.

Banana Cake Ingredients:      

  • 6 Medium ripe bananas
  • 4 Eggs
  • 1 Cup of almond meal
  • 1/4 Cup husk psyllium
  • 1/4 Cup poppy seed
  • 1/4 Cup sesame seed toasted previously
  • 1/4 Cup flax seed toasted prevously
  • 3/4 Cup of protein vanilla powder
  • 1/4 Cup of peanuts or any nuts
  • 1/2 Cup of honey or malt
  • 3/4 Cup of coconut oil
  • 1/4 Cup unsweet almond milk
  • 1 Teaspoon of cinnamon
  • 1 Teaspoon of nutmeg
  • 1 Teaspoon of bicarbonate of soda
  • 1 Teaspoon of baking powder
  • Preheat the oven at 175O before you start to prepare your delicious gluten free banana cake!

    Put 4 bananas into the blender with all the eggs and the flax seed (that have been toasted in a pan previously without any oil and at low temperature) blend these three ingredients until you get a smoothie.

    Put the smoothie into a bowl and add the coconut oil and mix them with the mix master.

    Then add the honey or maple syrup and keep mixing until the honey and the coconut oil have been combined with the smoothie.

    In a separate bowl, mix the almond meal, husk psyllium, poppy seeds, sesame seed (toasted in a low heat in a pan without oil), protein vanilla powder, cinnamon, nutmeg, bicarbonate of soda and the baking powder.

    I mix all the ingredients with the wisk, although some people may prefer to use a wooden spoon.

    Gradually, mix the dry ingredients into the banana smoothie previously prepared. Just a bit at a time, and keep mixing with the mix master.

    Repeat the same process until all the ingredients have been combined, and then add the almond unsweet milk to moisturize the mixture.

    When all the ingredients are mixed put all the peanuts or the nuts that you want to use into the mix, I use peanuts and mix with the wooden spoon.

    The mixture is ready to put into a tin, measuring 20 cm by 20 cm.

    Take the other two bananas, cut them into slices and put one of them at the end of the tin. Then add the mixture and the other sliced banana. Put them in the top of the mixture and your gluten free banana mixture is ready to put into the oven.

    I bake the cake at 175 Degrees for 45 minutes, then I turn the temperature down to 150 and leave for one hour.

    I check the cake by inserting a knife in the middle to look it is ready. You will know it is cooked enough, when the knife comes out clean.

    Leave the cake to cool down, before putting it on the tray, and enjoy a gluten free banana cake!

    Banana Cake Recipe

    Some ideas about how we eat it are for breakfast, heated up with butter or as a dessert after dinner.

    This Gluten free banana cake lasts for just 5 days, so enjoy while it’s fresh.

    My hubby really loved this cake, and it’s so healthy, being full of natural ingredients, that I didn’t even feel guilty feeding it to him.

    This is a great recipe for a treat or dessert, although if you are looking for a main meal check out my 31 easy clean eating recipes.

    And I love it too. It’s so easy to make, really clean healthy eating. I should have called it my really lovely guilt free healthy cake!

    I hope that you try it, and I’d love you to leave me a note in the comments below, to let me know if you enjoyed it too?​