Ultimate High Protein Porridge Recipe

We’re becoming increasingly concerned with the importance of a high-protein diet, but it can be a struggle for some to incorporate protein into their breakfast. Maybe you can’t face eggs or meat first thing in the morning, maybe you’re vegetarian, or maybe you’re just stumped for ideas. 

The ‘easy’ way is to just simply add a scoop of whey protein into your oats – and that’s great! But it’s not for everyone. I struggle with protein powders – I can drink them after a workout but if I add them to anything I feel like it ruins the food I’ve added it to! 

I’ve come up with my own little recipe that I’ve become obsessed with, and my boyfriend loves it also! 

What You’ll Need: 

  • Oats (your desired amount) 
  • 1tblspn powdered peanut butter 
  • 1-2tblspn chia seeds 
  • Almond milk (desired amount) 
  • 1 egg white 
  • Walden Farms Caramel Syrup 
  • Optional – bananas, blueberries, strawberries, chopped up protein bar or any desired toppings 

Okay, the thought of adding egg white into your oats might sound a bit scary if you’ve never tried it before but TRUST me you can’t taste egg and it just makes it creamy and amps up the protein! 

You can purchase the powdered peanut butter (I use Dr Zak’s) and the caramel syrup from Muscle Food and you can even use code HM498301 to get some extra FREE goodies at the checkout like a loaf of high protein bread, protein pizza, chicken breasts….. 

The chia seeds were picked up from Tesco for just £1 a pouch – a steal when you look at chia seeds in Holland & Barrat for instance which cost around £15 for the same product! 

Method: 

  • Add your oats and almond milk to the saucepan on a medium heat (to your desired consistency – some like theirs thin, I like mine gloopy!) 
  • After 1-2 minutes when it’s all stirred in, add your powdered peanut butter and chia seeds 
  • Continue cooking and stirring for a further 4-5 minutes 
  • Add your egg white and stir well
  • Continue cooking and stirring for around 3 minutes or until fully cooked 
  • Place in a bowl and drizzle Caramel Syrup 

Voila! High protein oats without the whey protein taste! Full of goodness to keep you going for the day! 

Hels xxx

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Clean GF Egg-Filled Hashbrown Baskets 

Like so many others, I suffer with IBS which causes major bloating. It’s actually made you can go from a little 24inch waist to practically looking full-term pregnant. Food can be a massive trigger and a specific one I’ve found to cause irritation is gluten. Therefore I’ve adopted a (pretty much*) gluten free diet which has seemed to keep my bloating attacks down! 

*I say ‘pretty much’ because I’m still eating the odd bit if I want it, I just suffer after sometimes! 

So, I’ve been experimenting in the kitchen, making some nice clean, high protein recipes. I’ve started with a new trainer now so going all out on the nourishing food that will compliment my intense workouts. 

That’s when I came up with these little beauties. They’re great for any meal of the day or even as a snack, as they’re such general ingredients. They’re really filling and comforting whilst still remaining clean and nourishing. It’s highly likely you’ll have all of the ingredients at home already, so give them a go! 

Here’s what you’ll need 

  • One large potato (peeled and grated) 
  • 2 whole eggs 
  • 1/2 table spoon of flour (ordinary, GF or any alternative) 
  • Seasoning – I used garlic powder, dried chives, pink Himalayan salt, ground black pepper and mild chilli powder (you can use anything you like) 
  • Cooking spray e.g FryLight 
  • Muffin tray
  • Kitchen roll 

Method 

  • Pre heat your oven to 180• 
  • Remove all excess moisture from your grated potato using kitchen roll. This will help make them crispy and not fall apart! 
  • Add flour and seasoning and coat evenly 
  • Coat the muffin trays in oil spray to avoid them sticking 
  • Add a heaped spoonful of the mixture to each muffin space and press firmly with a table spoon, compacting the potato mixture and creating a groove where you’ll add the egg later (I made 4) 
  • Pop in the oven for around 15 minutes, or until slightly firm. 
  • Remove from the oven
  • Crack your eggs inside (2 will be just egg white and 2 will have the yolk due to the eggs being too big to add one to each!) I sprinkled a little chilli powder on at this point. 
  • Bake for a further 10/15 minutes or until egg is completely cooked. 
  • Voila! Enjoy warm. 

Let me know if you give them a try and also feel free to share any GF recipes with me! Hit me up on Instagram for more. 

Hels X 

EatCleanTea – Matcha Green Tea Review. 

I’ve been a huge fan of Matcha since my favourite local cafe began serving Matcha Latte’s. I hadn’t initially realised just quite how versatile Matcha was until I began seeing it EVERYWHERE. Fruity iced matcha, matcha icecream, matcha energy balls…. Anything you can think of, within reason. 

I’m very much into looking after my body and remaining as natural as possible. I personally believe that keeping natural in food, drinks, skincare etc is the best possible thing you can do for your body – keep it as nature intended. The world today is full of nasty toxins and everything is becoming processed, which goes a long way in explaining the poor health many face. 

Anyway, I was so excited about this package as I’ve been reading up all about the benefits of matcha. I’m obsessed with green tea as it is, and matcha amplifies all of the health benefits of ordinary green tea, as it is made from the ground leaves. Here’s a few of the many health benefits: 

  • It is packed with antioxidants
  • It boosts metabolism and burns calories
  • It calms the mind and relaxes the body, whilst boosting memory and concentration 
  • It’s rich in fibre and many vitamins such as Vitamin C, selenium, chromium, zinc and magnesium 
  • It prevents disease
  • It lowers cholesterol and blood sugar 
  • It increases energy levels and endurance 
  • It’s all natural (when bought from a reliable source such as EatCleanTea) 
  • It tastes amazing! 

So EatCleanTea have three flavours: Original, Matcha and Mint, Matcha and Ginger. All three are totally natural and of the highest quality but I opted for Original this time as I know I love the taste. I can’t wait to try the other flavours though! Since receiving the package, I have religiously drank Matcha Latte’s with either soya milk or almond milk. I prefer the sweeter milks than the original, but I’ve also tried adding a little agave nectar which added a really nice natural sweetness. 

I’m yet to try my matcha cold, but tomorrow at some point, I’ll be throwing some ice and water into my nutribullet to give it a go! I think it’ll be amazing with a little apple juice and maybe some fruits soaked in. There’s so many recipes online and on the EatCleanTea website and Instagram (@eatcleantea) so even if you’re not a fan of hot drinks, it’s still a must-have purchase! 

Below, I’ll tell you how I make the perfect Matcha Latte using soya milk and the EatCleanTea whisker (which makes it so much easier not to get pesky lumps!) 

  1. Add two scoops of matcha to your favourite mug 
  2. Add a small amount of hot water and use the whisker to blend away any lumps
  3. Full the mug with your milk of choice
  4. Pop in the microwave for 1 minute (you don’t want it piping hot as it will ruin the tea) 
  5. Whisk once more to create a froth
  6. Enjoy 


You can purchase yours at EatCleanTea and do let me know if you think of any interesting recipes for your Matcha! #TeamMatcha 

High protein, clean, vegetarian breakfast ideas. 

Breakfast is probably my FAVOURITE meal of the day. I can’t be the only one who decides what they’re having for breakfast whilst lying in bed the night before? Not only is breakfast my favourite meal, it’s also the most important. You’re setting yourself up for the rest of the day’s diet and mindset – if you start the day off badly you’re more likely to make bad food choices throughout the day. Also, you’re fuelling yourself for a busy day ahead. 

My mum is embarking on a new high-protein diet plan, however as a vegetarian, it can be hard to get the protein in. Therefore, we’ve started experimenting with different ideas. 

I always try to get a good balance and protein and fruit/veg and also add a few good carbs into the mix. Understandably, most people don’t have the time to create beautiful breakfasts each morning but you can take inspiration to adapt to your lifestyle, and remember you can always prep the night before! 

   

 Protein Porridge 
I use the sachets of vanilla protein porridge from MyProtein – these are great if you’re on the go as well! I use almond milk and add a tablespoon of chia seeds for some extra nutrition. I like to add some fruit or have some on the side as well. These sachets pack 16g of protein per serving so you’ll have plenty of slow releasing energy throughout the day. A simple alternative is just adding a scoop of protein powder to your usual oats. You could prepare this the night before or take a sachet to work to pop in the microwave! 

  Protein Pancakes
These Maple pancakes are another MyProtein product that adds ease to breakfast making. I simply add 1 1/2 scoops of pancake mix to almond milk, give it a stir and fry in coconut oil. Simple! You can sweeten if desired with honey, agave nectar or any syrup you fancy, or top with fresh fruit and nuts. The pancake mix packs a whopping 34g protein per serving and taste like an absolute treat. These can be made the night before and eaten cold or heated up in the microwave. 

  Scrambled Eggs and Avocado on Ryvita 
Simple and fast! Half an avocado mashed, 2 eggs scrambled, on top of ryvita, a sprinkle of black pepper. Sorted! I teamed it up with some frozen berries and passion fruit. 

  Chia Seed Pudding
I’ve spoken all about the wonders of Chia Seeds in a previous post. These magical littles seeds absorb liquid to create a pudding-like consistency that can be flavoured all sorts of ways. Add different nut milks, vanilla or almond essence, fruit, syrups, nut butters, anything! 

Enjoy! 

Hels X 

Cloud Bread: Carb-Free Gluten-Free Bread Alternative! 

Just yesterday I stumbled across what I thought must be ‘click bait’ when I saw a link on Facebook claiming there was a carb-free gluten-free bread alternative…

Upon opening the link, I discovered IT’S TRUE. Well, it appears to be anyway. So of course I MUST try it. I adore bread but my stomach doesn’t agree with the gluten so if I can pull this off I will be amazed! A quick scan of Pinterest bought up a range of pictures, and you’ll probably agree they look amazing with sweet or savoury versions! 

   
   
I’ve decided to go with garlic and rosemary to season mine. They’re in the oven as I type and smell amazing so I hope they turn out well…. Whilst I wait, il give you a few facts I’ve found. 

So, they’re carb and gluten free as I mentioned so great if like me, your stomach doesn’t really agree with gluten or you’re on a low carb diet. However, they do contain more fat due to the cream cheese (I’ll tell you the full ingredients further down) but fats aren’t the enemy so don’t be too concerned about this. Also, they lack fibre but that’s not a problem as long as your overall diet is balanced. 

What you’ll need:

  • 4 eggs
  • 3tbspns cream cheese 
  • Half tsp sweetener 
  • 1tspn bicarbonate of soda 
  • Any seasoning you wish (I used garlic powder and dried rosemary) 

Simple as that. 

Method: 

  • Pre-heat oven to 140•
  • Line trays with parchment paper. 
  • Separate egg whites and yolks and put in two separate bowls. 
  • To the yolks, add the cream cheese, sweetener and bicarbonate and mix until smooth. (I also added the garlic powder)
  • Whisk the egg whites until they create stiff peaks. 
  • Fold the yolk/cheese mixture into the whites gently. 
  • Spoon the mixture into discs on the parchment paper lined trays. 
  • Sprinkle with rosemary if desired. 
  • Pop in the oven for 15 minutes, check, leave for longer if necessary until golden brown. (Mine took around 25 minutes) 
  • Gently peel from the parchment paper and cool on a rack. 

     

 Ta daaaaa! I had been really sceptical but they turned out well. They have a slightly eggy taste to them and a soft inside. Try adding some chicken and rocket for a light version of a sandwich! Let me know in the comments if you have/do try this! 

Hels x

Protein Shakes |Fitness Goals|Exclusive Discount

How is everyone getting on in their New Year fitness goals? 

I find that when I let myself relax on the fitness and clean-eating over Christmas etc, I really struggle for the first few days of trying to get back into it. That’s why I was so thankful to receive a lovely package from my friends at Nudey Tea. 

They’ve started a new range of supps to promote good health as well as fitness and aesthetic goals. I received their new multivitamins and protein shakes and a handy little protein shaker bottle. 

  Nudey Shake in Skinny Coconut. 

Women often worry about protein shakes making them bulky or fat – that’s REALLY not the case and if you’re trying to build lean muscle, a protein shake after a workout is a great addition to your diet. You absolutely can’t get fat from protein – your body uses what it needs and simply gets rid of what it doesn’t. Don’t think of it as 150 extra calories because 150cals of chocolate in comparison will have a majorly different effect on your body. It’s all about nutrition. 

Nudey Shakes contain a massive 31g of protein per serving and only 1g of fat and 3.9g carbs. This makes it super lean. Not to mention, it also contains CLA and green tea which are great fat burners.  

 Nudey recommend one scoop after a workout or as a snack, or alternatively 2 scoops as a meal replacement. I don’t personally recommend skipping meals in favour of shakes so prefer to take mine after a workout. However, if your trainer or doctor recommend this to you, then go for it! 

  Post workout shake. 
The shakes come in two amazing flavours – Coconut and strawberry (with more flavours coming soon!) and they both taste amazing. I’ve mentioned their detox tea’s many times – they work perfectly together for a massive kickstart on your new bod. 

My followers can now get an exclusive 20% discount on their ENTIRE order! Simply add your items to your cart and enter the code HELEN at checkout. There, your 20% discount will be applied to your goodies. Shop Here.

Hels xxx

New health craze: TreeVitalise

There’s always a new health craze on the go, most of them… Questionable. So it’s always great when you find a product that not only tastes AMAZING but is also really good for you. 

The post man bought me this beautiful little package this morning with 3 bottles of TreeVitalise Organic Birch Water – lemon, mint and original. 

  
Birch Water has been hailed as the new health and beauty saviour, topping the coconut, aloe, cactus ‘super waters’ that we all rushed out to snap up. 

It comes from a tree commonly found in British gardens – the birch tree and the naturally sweet water is tapped from the trees without damaging them. 

There’s claims that birch water can treat all sorts of ailments from flu, headaches and dandruff, to eczema, cellulite and liver disease. However, the most common benefits are hydration, improved immune system, and it’s antioxidants and diuretic properties allow it to flush out toxins, uric acid and excess water. 

The drink is widely used across the world, particularly in America, Eastern Europe and China but it’s now becoming available here in the UK thanks to TreeVitalise

As my readers know, I’m a big health lover and like to try anything that can contribute to my health and well-being. So I was DELIGHTED to receive this package today and it’s SO prettily packaged with sky blue tissue paper on a bed of matching shredded paper. Each bottle tied with string and a little heart for good measure. 

  
They’re so nice to grab from the fridge after a workout and my favourite flavour (lemon) will be accompanying me to Yoga tomorrow! All three are delicious and refreshing and of course guilt free at just 4 calories per 100ml. 

Check out TreeVitalise at www.treevitalise.com and follow them on Twitter/Instagram @TreeVitalise. 

  
  

The Yard On The Edge

You know that feeling when you wake up on a Monday morning and feel ready to go and make some positive choices for a productive day? Today was one of those days for me. 

I met up with my friend Amy at the gym for a workout. Honestly, we usually end up doing more chatting than working out so when people came into the studio to start a class, we decided to stick around and try it out. It turned out to be HIIT (high intensity interval training) and absolutely killed us! It was cardio and full body weights – literally every muscle was targeted! So we thought we deserved a guilt free treat. 

There’s not that many places where you can get REAL health food, not just limps salads and smoothies full of additives. So we headed down to Alderley Edge to visit The Yard. Everything is made with the finest ingredients and there’s plenty of creative, flavoursome choices of cold-pressed juices, health shots, smoothies, tea’s, meals and snacks. 

Amy went for a salmon salad with kale and sweet potato that looked and smelt amazing, along with a cold-pressed juice with beetroot and carrot amongst other ingredients. I just wanted a snack so opted for an avocado and lime chia seed pudding and a raw ‘snickers’ ball. To wake me up, I also ordered a ginger, orange and turmeric shot – it literally blew my head off!! 

  
They also have a shop full of health products and supplements, healing and chakra crystals, insence and Organic beauty products. My kind of shop! I could browse these sort of things for hours on end. I ended up purchasing some wheatgrass that I plan to add to my smoothies and soups. 

  
Definitely pay it a visit if you’re looking for wholesome and healthy food and drinks that certainly don’t lack in flavour! 

Clean Baking: Banana Avocado Loaf

Hey! I’ve finally finished writing my dissertation for my Events Management degree, so I’ve got much more time to do nice things like bake, work out and blog! 

I decided to do a spot of baking before my pilates class today, and wanted to try something simple with ingredients I already have lying around the house. I’m currently training for Miss Scuba UK – a beauty pageant with a difference! The top 5 from the UK competition head to Cyprus to scuba dive and take part in some marine conservation. The winner is then chosen based on the scuba diving, the willingness to try and how well you work as a team….. The winner then travels to MALAYSIA for the Miss Scuba international finals where again, she will dive and participate in marine conservation. So of course, I’m wanting to eat right and train hard to make the most of this oppurtunity! 

The ingredients of this loaf make it super moist and filling – it’s great as a quick snack or with a cup of tea! 



What you’ll need:

  • 3 ripe bananas mashed
  • 1 ripe avocado mashed
  • 1 egg 
  • 250g Wholewheat flour 
  • 1.5 tsp baking powder
  • 1 tsp vanilla essence 
  • 1 tbsp natural honey or agave nectar 
  • 4 tsp natural unrefined sugar 
  • Almond milk 
  • Cocoa Nibs optional 
  • A loaf tin (preferably silicone) 

Method:

  • Pre-heat your oven to 200•
  • Mix together your avocado and 2 1/2 bananas (set aside the other half). 
  • Add the egg, honey, sugar and vanilla essence and mix well. 
  • Sift the baking powder and half of the flour to add air into the mixture and avoid any lumps. The consistency should be thick but sticky. Continue to add flour until you get to this firm consistency. 
  • Add a dash of almond milk to create a thick but smooth consistency. 
  • Pour the mixture into the loaf tin and top with the remaining half banana and a sprinkle of cocoa nibs. (One of mine slipped!) 
  • Bake in the oven for around 45 minutes or until a tooth pick inserted comes out clean. 
  • Pop out of the tin onto a cooling rack and leave to cool before slicing. 



…Enjoy!

I’d love to hear if anyone tries this recipe or if you have any of your own clean baking recipes in the comments! 

Hels x