My Morning Weight Gain Smoothie

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Recently, I’ve been trying to gain weight mostly through healthy calories and eating more carbs as I have been advised! I really find this smoothie a brilliant way to gain weight, as it packs 1161 calories, so knowing that I’ve already packed at least 1000 calories in the beginning of my day, makes it so much easier to reach my calorie goal per day. This smoothie is also very handy and quick to make, and fits great into my daily work routine. I have seen good results with this smoothie, in a good amount of time. These are the main ingredients I use..

  • 3 bananas : 300 calories, 60g carbs, 3g protein
  • 3 tbsp honey: 192 calories, 52g carbs,
  • 4 tbsp olive oil: 477 calories, 54g fat
  • 1 tbsp peanut butter: 105 calories, 4g protein, 8g fat,
  • 1 scoop protein powder (I use ON whey protein): 120 calories, 24g protein
  • water to achieve desired consistency and to add hydration to my morning meal (you can add any liquid of your choice perhaps adding even more calories).

1161 calories, 124 carbs, 64g fat, 31g protein

Additional ingredients I sometimes add:

  • 1 avocado: 240 calories
  • 2 scoops protein powder instead of 1: 240 calories

Let me know if this was beneficial to you or if you want more weight gain tips! ♥

 

 

 

 

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High Protein Low Sugar + Fat Cake Baked By My Mum ❤️

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My beautiful mama made this recipe because of her dietary preferences, she wanted a cake that would be high in protein, and low in fat as well as sugar. In addition, she wanted to cut out processed bread from her diet and replace it with something that would still provide her with energy, carbohydrates, in addition to being lovingly homemade! This is not a ‘typical’ cake, due to the low absence of fat so it is more dry and almost bread-like. Whole-meal flour was also used to boost the nutritional content of the cake!

  • 1.5 cups of flour (0.5 cup whole meal and 1 cup white flour)
  • 1 scoop Optimum Nutrition vanilla protein powder
  • 5 eggs
  • 1/3 cup sugar
  • 1 tsp baking powder
  • pinch of salt
  • 1 tsp vanilla
  • 1 cube of unsalted butter at room temperature (my mum didn’t really measure the exact amount of butter, she said it’s around a 1/4 cup)

Preheat the oven to 160 C/320 F/Gas 3. Line a baking tin with grease proof paper and oil it up.

Whisk together the butter and the sugar. Add the eggs, vanilla, salt and mix well. Then add the protein powder and the milk. Make sure the mixture is well blended before gradually adding in the flour. Sift the flour and baking powder in the batter (the wholemeal flour is a bit hard to sift!) fold it in the flour mixture with a spatula gradually so you don’t add too much at a time and the batter turns too thick. Making sure the batter is still runny, keep adding the rest of the flour. Try to reach a consistency where if you pick up the spatula, the mixture should drop back down in the bowl within two seconds (if the mixture is too thick, you can simply add a bit more milk, or if it is too runny, add a bit more flour). After all the flour is folded into the mixture, gently pour the mixture into the baking tin and leave in the oven for 45 minutes until golden brown. Once cooked, remove the tin from the oven and leave to stand for a minute. Run a round-bladed knife around the inside of tin to loosen the sponge, then turn out onto a wire rack and leave to cool. Once it’s cooled, it’s ready to eat! ♥

You can also add some blueberries or nuts to the batter for added nutritional content!

 

 

Super Healthy Plant Protein Pancakes

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This is a super healthy, energising, protein filled recipe and I love eating it for breakfast! It does not look very appetising but it is very delicious! Especially if you’re craving something sweet, at the same time, want something nutrious and filling, this is perfect!

  • 1-2 bananas (I usually use 2!)
  • 1 scoop of hemp protein powder (provides around 14g of protein, all the essential amino acids, fibre, and lots of omega 3 and 6!)
  • 2 eggs (around 12g of protein and high in vitamins A, E, K, B, and folic acid)
  • Around 1 tbsp of honey (or less/more depending on your taste buds! You can substitute honey for any liquid sweetener that you would like)
  • Oats (I usually add enough so the batter is at a thicker consistency, but this also adds good complex carbohydrates as well as more protein!) I usually like to add 95g to have more calories and carbohydrates.
  • Coconut oil to fry

Start off with mashing the bananas well with a fork and add the eggs. Mix well but be careful not to mix too harshly as this can breakdown some of the nutrients in the eggs. Next, mix in the hemp protein powder, and the honey. Then gradually add in the oats so the batter reaches a thicker consistency so it sticks together while frying. Pour a bit of the pancake mixture in a hot, oiled pan (but be careful because this pancake can burn quickly!) and flip it to the other side when it is golden brown. Serve with anything that you like or you can eat it plain as this pancake is a filling, nutritious meal! Enjoy ♥♥

 

Chicken and Wild Rice with fried Apple…

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I completely made this recipe up as I went along (there wasn’t much ingredients at home). I fried a white onion and a red onion in olive oil until soft and almost clear in colour then I rubbed the chicken in a Moroccan infusion of spices called Ras El Hanout and finally added it to the onions. As the chicken was turning white, I seasoned it with black pepper and salt. Meanwhile, I made a blend of a little bit of chocolate powder and brown sugar mixed with a bit of boiling water and added it to the chicken (I wanted to add vanilla too to add to the experimental aspects but I couldn’t find it – maybe next time). So far, the chicken was very juicy which was exactly what I want and then I put it in the oven until it fully cooked. I already had the wild rice cooked and I fried a diced apple in butter until golden. Finally, I added all the ingredients together on the plate making it look colourful and pretty (and of course I added greens!)

Healthy Skin Smoothie

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This smoothie is a real burst of antioxidants, the ingredients in it are specially designed to take care of your skin for a more smoother, renewed appearance. Blueberries, baobab, and honey are full of detoxifying properties, while the collagen provides the necessary protein needed for skin regeneration. In addition, flax seed oil and coconut oil supply your skin with lots of vitamin E, to properly hydrate your skin!  Continue reading

Long Healthy Nails – Update!

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I posted my number one tip a while ago that would transform any nails into super fast growing healthiness! From a nutritional perceptive, nails love biotin, omega-3, protein, and zinc! I found that increasing foods rich with these nutrients in my diet really helped increase the strength of my nails, because usually they would grow to a certain length and then gradually start to chip away. This is a list of foods rich in these nutrients in addition to what worked for me… Continue reading

Avocado Hair Mask

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Avocados are full of vitamin E, and B, as well as protein which helps to strengthen your hair. In addition, they’re full of fat, which protects hair from breakage. Honey is incredibly hydrating, to quench the thirst of dry hair, and finally olive oil, again, containing fatty acids, and vitamin E, to make sure your scalp and hair strands are well moisturised. This mask also encourages hair growth, but it’s essentially a great moisture boost, if used weekly. Continue reading

Collagen Maca Smoothie…

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This smoothie is protein rich (it contains around 20g of protein, which is about half your recommended daily intake!). It contains collagen, which is beneficial for your skin, providing elasticity and hydration, increases metabolism through improving thyroid function, in addition to strengthening bones and joints, as collagen makes up 90% of bone mass. Another super ingredient in this smoothie is maca, which is an indigenous Peruvian food that helps to boost energy, brain function, and fertility.

12g Hydrolysed Collagen powder

10g Maca powder

1 tbsp Honey

2 Bananas

1 Avocado

A little milk for a thicker smoothie

I added ice cream too!

…Enjoy the yumminess!