Recipes

Protein Bean Brownies

Protein Bean Brownies

  • Servings: 8
  • Difficulty: Easy
  • Rating: ★★★★★
  • Print

I discovered this yummy recipe when I was looking for ideas to use up a pack of beans that was about to expire. The beans are an excellent source of fibre and together with the cocoa powder make a perfect meal for our gut microbes. Other than being beneficial for our microbiome, this recipe is also mineral and protein packed - both from the beans and eggs as well as the protein powder. Oh, and those gooey melted chocolate chunks are just heavenly delicious!



Tips: These brownies can actually freeze pretty well! Just cut them into individual servings and pop into a freezer bag. Using canned beans which are softer will make the batter more smooth & consistent.

Ingredients

  • 1 1/2 cups black beans (canned or pre-cooked)
  • 3 eggs
  • 3 tbsp coconut oil, melted
  • 2 tbsp cocoa powder
  • 2 tbsp chocolate pea protein powder
  • 2 tbsp vanilla protein powder (I used Dr. Amy Myers beef protein)
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • 1/2 cup dark chocolate chunks (dairy-free)

Directions

  1. Preheat oven to 350 degrees F (180 C). Blend black beans in food processor into a rough paste. Transfer to a large mixing bowl and add eggs and melted coconut oil. Mix well.
  2. Mixing well after each ingredient add cocoa, protein powders, baking powder and salt one by one into the mixing bowl. Then stir in chocolate chunks (you can just crush 1/3 of a dark chocolate bar).
  3. Using extra coconut oil, grease a 25x10cm loaf tin, then line with baking paper. Pour in batter and bake for 30 to 40 minutes, or until the edges are visibly cooked and the center doesn’t jiggle much when you shake the tin (if using the a toothpick test, it may still come out a little wet and that’s ok – we want these brownies moist!).
  4. Transfer to a cooling rack and allow to cool before cutting into individual brownies.

Nutrition


Per Serving: 175 calories; 10g fat; 8.5g carbohydrates; 13g protein; 5g Fibre; 24% DV for copper; 17% DV for iron; 18% DV for manganese; 16% DV for phosphorus.

Recipes

Salmon fishcakes

Salmon fishcakes

  • Servings: 12
  • Difficulty: Medium
  • Rating: ★★★★
  • Print

These salmon patties are great for entertaining family and friends. They are gluten-free and dairy-free, and work wonderfully well as a healthy main dish with a side of steamed or roasted veggies. I love that they can be batch-cooked and frozen, making meal prep deliciously easy!


Tips: You can save time by using canned or pre-cooked salmon, pre-boiled potatoes and pre-diced frozen onions, carrots, garlic and parsley. Swap white potatoes with sweet potatoes for a lower glycemic index.

Ingredients

  • 500g white potatoes
  • 2 fresh salmon fillets (450g)
  • 5-6 tbsp olive oil
  • 1 medium onion, finely diced
  • 1 small carrot, diced
  • 1 garlic clove, minced
  • 1 cup frozen peas, defrosted
  • 2 eggs, beaten
  • 1/2 cup sunflower or almond flour
  • 1/3 cup fresh parsley, finely chopped
  • 2 tbsp. fresh dill, finely chopped
  • Salt & pepper to taste

Directions

  1. Fill a large saucepan half-way with water, add a pinch of salt and bring to boil. Peel the potatoes and cut them into large chunks. Once the water is boiling, add the potatoes, bring to boil, and then cook on medium heat for 10 mins (until cooked through). Drain the potatoes and set aside to cool off.
  2. As the potatoes boil, preheat oven to 220°C. Place salmon on unbleached baking paper and drizzle 1 tablespoon of olive oil, salt and pepper and bake for 10-13 mins (until cooked through).
  3. Meanwhile, dice and chop vegetables. Once the salmon is cooked, place it in the fridge for 5-10 mins to cool off.
  4. In a large pan, add 1 tablespoon of olive oil, onion, garlic and peas; cook on medium heat for 6-8 mins. Remove from the heat and let cool.
  5. Mash the cooled potatoes with a masher, add olive oil if necessary.
  6. In a large bowl flake the salmon (without the skin) and add the cooked onion, garlic and peas, as well as the potato mash, fresh herbs, flour and eggs. Mix well with a wooden spoon or with your hand.
  7. Make small patties from the mixture and place on a plate. In the same large pan used earlier, heat the rest of the olive oil on medium heat. Add the salmon patties and cook for 3-4 minutes on each side.
  8. When removing the patties from the pan, place them on a plate with a few paper towels to absorb the excess oil.
  9. Serve them warm or cold – your choice!

Nutrition

Per Serving: 218 calories; 13g fat; 10g carbohydrates; 13g protein; 1g Omega-3s; 68% DV for vitamin D; 49% DV for vitamin B12; 36% DV for vitamin A; 37% DV for selenium.