Cheddar & Lentil Burger
• 750ml water
• 250g dried lentils
• 2 bay leaves
• 1 teaspoon olive oil
• 1 cup finely chopped onion
• 125g finely chopped carrot
• 125g shredded cheddar cheese
• 125g dry breadcrumbs
• 2 teaspoons chopped fresh thyme
• 1 teaspoon salt
• 3/4 teaspoon garlic powder
• 3/4 teaspoon paprika
• 1/2 teaspoon freshly ground black pepper
• 3 large egg whites, lightly beaten
• Cooking spray
• 8 wholemeal baps
• 8 slices tomato
Directions1. Place water, lentils and bay leaves in a saucepan and bring to the boil. Cover, reduce heat, and simmer for 30 minutes or until tender. Drain and discard bay leaves. Place the lentils in a bowl and partially mash. Then, leave to cool.
2. Heat the oil in a medium non-stick pan over medium-high heat. Add the onion, carrot and sauté for 5 minutes or until tender. Cool slightly.
3. Add the onion mixture, cheese, breadcrumbs, thyme, salt, garlic powder, paprika, black pepper and egg whites to the lentils. Stir well to combine. Cover and chill 45 minutes. Divide mixture into 8 equal portions, shaping each into a 1/2-inch-thick burger.
4. Heat a pan coated with cooking spray over medium to high heat. Add four of the burgers, and cook 5 minutes on each side or until done. Repeat with the remaining four burgers. Spread 1 teaspoon mustard on top half of each bun. Place 1 burger on bottom half of each bun, and top each serving with 1 tomato slice and top half of bun.
Per burger and bap
Carbohydrate – 50g
Protein – 20g
Easy to make, high protein treats.
Ingredients• 120g rolled oats,
• 100g almond butter
• 60g whey protein powder (or soya protein powder)
• 125-150g skimmed milk (or non-dairy alternative)
• 15g manuka honey.
• Extra Virgin Olive Oil Spray or Coconut Oil
1. Place the whey and oats into large bowl and mix together.
2. Add the milk and almond butter and mix together. Add honey and stir evenly throughout the mixture.
3. Line a baking tray with grease proof paper and spray with olive oil or add coconut oil. Spread mixture onto paper (thickness is up to you),
4. Pre-heat oven to 190 degrees C (gas mark 5) and cook for 10-12 minutes.
5. Remove, slice, leave to cool and enjoy!
Banana Protein Pancakes
A quick and filling health breakfast choice
• 250g rolled oats (rolled oats or quick-cooking oats will work)
• 1 banana
• 125g cottage cheese
• 60g egg whites
• 50g whey protein powder (or Soya Protein)
• 2 to 3 tablespoons almond milk
• 1/2 teaspoon cinnamon
• 1/2 teaspoon baking powder
• Toppings as desired, for example: chocolate chips, syrups, jam, etc.
1. Place all ingredients into a blender and blend until smooth. Pour batter onto a greased pan.
2. Cook until the batter starts to form little bubbles and you can easily get under the pancake with a spatula. Flip pancake and cook for another 2-3 minutes or until pancake is cooked through.
3. Top as desired and serve.
Nutrition (excluding toppings)
Macadamia Protein Balls
A home-made version of a popular snack sold in many health food shops.
• 125g shredded coconut
• 60g whey protein (or soya protein)
• 250g almond butter
• 125g crushed macadamia nuts
• Sweetener (Sucralose or Stevia, for a natural option)
1. Place shredded coconut, whey protein, almond butter and macadamia nuts in a bowl and mix together into a batter (may need a blender to mix).
2. Roll the batter into balls – size is up to you
3. Store in the fridge and enjoy when needed!
Fat – 195g
Carbohydrate – 40g
Protein – 120g