The perfect mid-morning/afternoon guilt-free snack packed with protein…
Recently I have been upping my consumption of protein as I start my training for The London Triathlon.
Your body can really only absorb around 20g of protein at any given time but it’s essential for muscle growth and repair. As your exercise intensity level goes up, so does the amount of protein you need added to your daily diet. It means looking at ways to drip feed your body additional protein throughout the day through snacks. I don’t want to have to constantly use meat either as a protein source so for my snacks I opt for vegan protein powder. Always opt for organic varieties because they may be more expensive but the quality of protein will be so much better!
I was inspired to create my own brownie having spent a stonking £3.50 on a protein rich brownie when I was last in town. I decided to make my own that I can store in the freezer and have as a mid-morning or afternoon snack. Granted it’s never as good as those filled with chocolate, sugar and butter but your body will be more thankful in the long run as they are packed with goodness to help you build a leaner, better functioning bod. Enjoy!
Makes about 12 servings (nutritional value at the bottom of the page)
• 100g Sun Warrior vegan protein powder
• 50g Tiana organic coconut flour
• 30g Dr Zak’s powdered chocolate peanut butter
• 25g Pink Sun raw cacao powder
• 2 tbsp of coconut flakes
• 1 tsp bicarbonate of soda
• 100g dates (blended in hot water)
• 1 egg
• Unsweetened almond milk (you will add this in stages to get the right consistency)
• 2 tbsp coconut oil (melted)
• 1 large tsp Stevia
How to cook
1) Preheat oven to 200 degrees
2) Put dates into nutribullet cup. Cover with boiling hot water to about 5mm above the level of dates. Whizz up the dates in the nutribullet to create a paste that is a bit like a milkshake consistency. You may need to add more water to achieve this.
3) Mix all the dry ingredients in a bowl: vegan protein powder, coconut flour, cacao powder, powdered chocolate peanut butter, stevia, bicarbonate of soda, coconut flakes
4) Add date paste, the egg and about 100ml of almond milk. Start to beat the mix and gradually add more almond milk until you have a cake mix that is a thick batter consistency
5) Add the melted coconut oil
6) Cover a baking tray with parchment paper and spread on the batter mix. It should be around 1.5cm in height and rectangular in shape
7) Put into the oven and cook for 20 mins. When you take the brownies out it will seem that the mix is still quite wet. That’s fine. You don’t want the mix to dry out
8) Place in the fridge. Once cooled, cut into about 12 pieces.
N.B Stick in the freezer and defrost for a mid-morning or afternoon snacks.
Nutritional value based on brownie weighing around 65G. This is approximate.
• 12g carbs142 kcals
• 12g carbs
• 13g protein
• 5g fat