High Protein Cheesecake

This is a basic cheesecake recipe and is then easily adaptable to suit your individual flavours, toppings and alike you may want to add. This will give you a basic non biscuit base and a fluffy dense moist cheesecake mixture!

What you'll need! 

300g chobani 0% fat greek yoghurt (or similar)
200g low fat cream cheese
100g egg whites (not from a carton)
50g oats
20g buckwheat flour (any type will do)
1/2 tspn vanilla essence
1/2 tspn baking powder
1/4 tspn cream of tartar
150ml boiling water

Method

Step 1- Blend oats to a fine powder and combine with flour and baking powder. Add the boiling water and continue to blend in mixer until a thick consistency is achieved. At this stage you can add sweetener, cinnamon or whatever flavours you would like your base to take on.

Step 2- Spread evenly on the base of a lined spring form tin and bake for approx 20min at 180 degrees. (Wrapping the tin in aluminium foil at this stage will ensure it is water tight for baking in a water bath later) While baking separate the egg whites and allow to reach room temperature before beating.

Step 3- Mix greek yogurt, cream cheese and vanilla essence together in a large bowl. At this stage you can add things just as lime zest, lemon juice for a citrus flavor cheesecake,  or a shot of espresso for a mocha style cheesecake, options are endless.

Step 4- Begin to beat your egg whites to form stiff peaks, once they begin to form a froth add the cream of tartar and beat until consistency is achieved. Fold egg whites into the cream cheese mixture and pour on top on the cooked base.

Step 5- Have a large dish in the bottom of the oven filed with water and place the wrapped cake tin inside (water bath) and bake for 50min at 170 degrees. After 50min turn oven off and allow it to slowly cool for an additional 2 hours inside the oven, transfer to fridge overnight for best result!

Hope this sounds easy enough and you have as much success with the recipe as I regularly do! If you have any questions hit me up on instagram as I'm always happy to help! @love_lifting

Macros for whole cake.
780cals - 71P/67C/14F

ENJOY! 

Coconut Caramel Cake! #Cakeaday

Alright people! This will be short and sweet........sweet just like this cake!!

This cake is just small tweak to the original Brownie cake recipe, but achieves a huge flavor and texture difference!

What you will need!

1 Tin drained chick peas (250g)
25g Vanilla whey protein
20g Coconut flour
75ml Egg whites
100ml Unsweetened coconut milk
1 Tsp baking soda
1 Tbsp Waldens caramel dip (or similar)
1/2 Tspn cinnamon & dash of Peppermint essence
Liquid stevia/sweetener to taste

MACROS - 580 Calories - 22F/45C/43P

Method.

Step 1. Drain and rinse the chick peas. Combine all ingredients and mix with a spoon, add the chickpeas and blend using a stick mixer until smooth thick batter is achieved.

Step 2. Transfer to a oiled or lined 20cm cake tin. Bake at 160 degrees for 25-30min.

Step 3. Cool on a rack and either remove and serve or enjoy straight out of the tin!

I use 100g of 5% fat cream cheese and mix it with cocoa or waldens choc and use that as a topping!

Told you it would be quick and easy! Be sure to enjoy and feel free to request a recipe through Instagram!!

Jelly Oat Cake - High Volume Oats

Alright! This shit is going to knock your socks off if you love eating large amounts of food, and not to mention for great macros and amazing taste and texture.

Here is what you'll need.

1 Large ceramic/baking dish
80g Rolled oats (Can be more if you're not on shit macros)
1 teaspoon Psyllium husk - not critical but does help with the texture
250ml almond milk/coconut milk
300ml water
60-100ml egg whites
200g Fat free Greek yogurt
1 Packet sugar free jelly - whatever flavor you want
15g Cocoa powder
Liquid stevia
Vanilla essence + flavor drops or anything you want to add to give it a kick

Let's do this!

Step 1: Add oats and psyllium husk to the dish and add the milk and water and stir well, add in the stevia and vanilla essence and give it another stir and let sit for a few minutes.

Step 2: Chuck it in the microwave for up to 10minutes on  a moderate power (if you can adjust it, then say around 70-80%, if not then just keep an eye on it) that's why the large dish is important, in a normal bowl this will boil over leaving a bloody mess.

Step 3: Take it out and give it a mix and add the egg whites and stir in thoroughly, add some more water (up to 100ml) if required and chuck back in microwave for another 10min, keeping an eye on it.

Step 4: Take out of microwave and set to the side until it has cooled down quite a bit and firmed up, once happy with that chuck in 100g of Greek yogurt and mix it all around and flatten it out again, put in fridge to totally cool.

Step 5: Mix the packet of jelly as per normal and then add the cocoa and remaining 100g of Greek yogurt, here I use a stick blender and use that to blitz the shit out of it and also to add some air to the mixture. Once happy it is all combined take oats out of fridge and pour the jelly on top and back in the fridge it goes to set completely overnight!

Step 6: Fight the urge to eat it before it sets!!!!

Step 7: Whack whatever toppings and sauces on top and enjoy. The consistency should be thick and as you can see I could even cut the bloody thing with a nice and call it a cake, since I'm all about that #Cakeaday lifestyle!!

Hope you enjoy this as much as I do guys! Once you nail it, play around with it and reduce the oats and add some tapioca pearls (sago) and create new exciting ways to make it! I have tried it that way and it adds a whole different texture and sweetness to the dish!

Macros for the whole damn tray are - 645cals 15F/73C/48P

Do you even Breakfast!?.............Meal of Champions!

To get start started I just have to say how much I love breakfast! Every night I finish my last meal of the day just before going to bed, and before my head even hits the pillow I'm looking forward to the next morning already so I can have Breakfast! :)

regardless if you follow a weight training regieme or are cardio/circuit orientatied with goals of weight loss then breakfast in both cases is a meal you should NEVER skip. People will say they are to busy or have some excuse..........I just don't buy it, Oats take 90 seconds to cook in the microwave, and eggs/egg whites take about 3 minutes to scramble. So if you have an excuse, I don't want to hear it.

Breakfast should always be more dense in calories then most of your meals throughout the day, it will give you sustained energy during the day, and you wont be going to work hungry which then just leads to binge eating or snacking of junk food throughout the day!

I'll go over my breakfast this morning:

So here it is, 1 cup of Oats, 1 Large egg, 1 Cup Egg whites and 1 Kangaroo Pattie (110g)

Let's go over the macro nutrients for this meal.
1 Large egg - 100 calories - 7g fat, 7g Protein
1 Cup egg whites - 125 calories - 28g Protein
1 Kangaroo Pattie - 90 calories - 20g Protein
1 Cup Oats - 300+ calories - 65g Carbs

Total Calories - 615~ Calories - 53g Protein, 65g Carbs, 10g Fat

Oats are a great source of slow release energy, they are absorbed by the body slowly not giving you spikes in your insulin leading to energy slumps and crashing out early in the day.
Egg whites are a 'light' protein and rapidly absorbed by the body, hence why I have a heavier source of protein to sustain my body for longer. Overall the ingredients in this breakfast are ideal for any person with any goals in mind, you just have to change the portioning.

And there it is, less then 10minutes to prepare and cook! Add some blueberries to the oats and you can also add cacao powder for flavour. I also use Smokey Tabasco sauce on my omelet for a bit of bite :) then wash it all down with a large glass of water and a black coffee (sweetened with Stevia) and my Multi-Vitamin, 3000mg of Fish oil and a Super Kelp tablet (packed with natural Iodine for thyroid function and health)

Well I hope you enjoyed this and gave you insight into what a healthy and tasty breakfast is! Feel free to hit me up for any advice when it comes to nutrition or training!! Off to gym shortly for a killer back workout. Stay tuned!!