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How to: Pizza Omelette 🍕

You had me at pizza.

Pizza is often seen as a taboo food item, comprised of all the ingredients that are seemingly seen as ‘bad’. But, is pizza bad? Not really. Eaten in moderation, it can be enjoyed as part of a balanced diet but the problem lies in understanding how to include this delicacy as part of your intake.

For me, its hard to include a whole pizza into my daily calorific needs unless i don’t eat much all day which is VERY unlikely because i like to eat regularly throughout the day. So, this really takes away those pizza cravings without the added calories (or guilt).

If this is you too, then heres how to:

1. Prepare your base.

You can make your base with egg whites (as i did) or with eggs like you would a normal omelette. I just choose to do it with egg whites only (because I would much rather have all the fat content from cheese).

In an oven-safe pan make your omelette, leave it cooking on medium heat until cooked through without flipping it over. Then remove from heat and move to step 2.

2. Choose your sauce.

Here we used some Biona Passata sauce which we had left over from some pasta but i like using tomato puree or zero bbq sauce (when i don’t fancy tomato). There is no wrong way about it, just use whatever you like and get creative!

Pour the sauce over your omelette base, and before you move to step 3… pre-heat oven to 180 Degrees C.

3. Topping time!

We used fresh spinach leaves, turkey slices and cheddar but you can make any variation you like. The only thing you have to be wary of is the cheese! Its easy to overdo it so make sure you weight out a decent portion rather than loading it on. This was just 40g grated cheddar and it was more than enough. I prefer using Mozzarella, it melts better and imo, is much nicer + has a better nutritional content… but we were out and had to improvise.

Pack your toppings onto the sauced omelette base and proceed to step 4.

4. Bake it!

Now, this part might get you by surprise but you’ll need to bake it in the pan! Yes, just as it is… put the pan with your ready made pizza omelette and bake until your cheese is deliciously melted and golden.

5. ENJOY!

You’ll have to wait for it too cool a little bit, then transfer onto a plate and BOOM, omelette pizza. Ready to satisfy your cravings!

Honestly, don’t diss this recipe until you try it! Everyone who has tried it, has loved it – especially as it means you can enjoy ‘pizza’ more often than not.

Heres the exact recipe:

Ingredients:
200g Egg whites (approx 5-6 egg whites)*
40g Tomato passata
100g turkey slices (chopped)
30g Spinach leaves (chopped)
40g Light Cheddar cheese
1 Tsp oregano
1 Tsp olive oil
Sprinkle of salt

*I hadn’t had much protein all day and needed to make up for it so packed on the egg whites, you don’t need to use this much.

Method:
Add olive oil to a med-large pan and heat on med heat.

Once oil is hot, add egg whites and leave to cook as mentioned in STEP 1.

Pre-heat oven to 180 Degrees C. Add sauce to omelette base, then toppings, oregano and salt. Alternatively you can add the salt to the omelette while cooking.

Bake in oven (in the pan) until cheese melts and is deliciously golden.

The beauty of this recipe is that you can get really creative and make it suit your exact taste preferences – no matter how wild.

Don’t forget to tag or share. We love to see 🙂

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Recipe: Choc Chunk Cookies 🍪 (Gluten-Free)

Nothing says I love you like warm, freshly baked cookies.

I dont really need an excuse to bake, in fact I am a THE biggest procrastibaker – will bake/ cook before doing anything that needs done round the house (or in life). So, instead of doing something productive I decided to make freshly baked cookies to greet my boyfriend when he got back from work. Logical right?

They turned out to be the best healthified cookie recipe I have made to date sooooo no regrets! 😛

Try them yourself:

Ingredients:
150g Cashew butter
(or any alternative – I just like the taste of cashew in cookies)
50g Ground almonds/ almond flour*
20g Whey protein powder
(Any you prefer will be fine. I alternate between Combat Cookie or Bulk Vanilla).
25g Brown sugar**
15g Xylitol (or preferred granulated sweetener)
1/2 Tsp Baking powder
1 Tsp melted coconut oil
1 Tsp vanilla extract / flavouring
2 Egg Whites
Chocolate chunks of choice (I used some chocolate that was still lingering in the cupboard from xmas which is Morrisons Cookie Milk Chocolate. Chopped it into chunks and was perfect – just use whichever you like best.)

* If you don’t have ground almonds I would suggest ground oats, however almonds will give you a MUCH better texture for cookies, oats will dry up more.
** You can omit the sugar and replace with granulated sweetener but the brown sugar will give it the perfect cookie texture (crispier on the outside) + perfect taste. Alternatively, use coconut sugar.

Ive created a shopping list on iherb with all the products needed for this recipe if you prefer buying it online, remember to use code: JCB887 for exclusive discounts.

Method: Line a baking tray with greaseproof baking paper and pre-heat oven to 170 Degrees C.

In a bowl, combine your dry ingredients then fold in wet ingredients leaving chocolate chunks for last. Place in freezer for 10 minutes – this will help roll the cookies onto the baking paper.

With a tablespoon, grab a spoonful and roll into a ball with your hands then place onto baking sheet. Repeat until all mix is used.

Dip fingers into a tiny bit of water and flatten/ shape your cookies.

Bake for approximately 10 minutes (until cookies have began to go golden brown around the edges).

Leave to cool completely.
Recipe yielded approx 12 cookies.

Enjoy with (or without) the boyfriend but definitely with a nice cup of tea or coffee.

Each cookie was approx 137cals / 8F / 9.8C / 5P (and I piled on the milk choc in this one, so play around with the amounts and you can get even better macros!)

Don’t forget to tag us if you try it 🙂

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Recipe: Better than Snickers spread 🍯

Promise, better than Snickers (branded) peanut butter spread…not that it would be hard to make a better one.

I was SO disappointed in the lack of flavour, you would never think a trusted brand like Mars Company would get this sooooo wrong. Its meant to be a caramel flavoured peanut butter with chocolate pieces BUT it tastes of neither. How is that even possible? At first I rated it a 5/10 but it doesn’t even get that… its a 1/10.

I wanted to re-create the spread using supermarket products, so that you could get the same (more flavourful) edition at the same price.

You will need:
1 Jar (label optional)
60g Dates (pitted)
1 Tbsp agave nectar
1 Tsp oil of choice (I used olive oil because coconut oil solidifies, however you can use any you like. You can also add more oil if you’d like to make the spread creamier)
400g Natural peanut butter (100% peanuts)
100g Milk chocolate spread
For a vegan alternative use this one by Plamil.
Sprinkle of salt

Method:
First you have to soak dates in boiling water until they soften. Then, in a high speed blender (or using a hand held blender) blitz together with 100g of peanut butter, agave, oil and sprinkle of salt.

Pour into a bowl and mix together with a spoonful of chocolate spread.

Grab your jar and layer the date mix, chocolate spread and peanut butter until all peanut butter is used up.

Mix slightly and done!

To make this recipe, the cost was approx £3-£3.50 which is the same price as the Snickers spread. Alternatively you can omit the dates… even the natural peanut butter with chocolate spread is still nicer 😆

My spread went a bit pasty overnight, this is normal due to the dates – you can blend or mix in more oil and it will go creamy again.

Hope you enjoy it, try not eat it by the spoonful!

Don’t forget to tag/ share if you make it 🙂

Recipe: Carrot & Apple Cake 🥕

It was a rainy day and i REALLY fancied something heartwarming, with lots of cinnamon and apples – to enjoy with a frothy coffee and the sound of the rain. Unsure whether to make pancakes or cake, i handed the decision making to my boyfriend and (obviously) he chose cake.

Im glad that he did though because its one of the most delicious cakes I have made to date and that says a lot coming from someone who’s profession is baking! Hope you enjoy this recipe:

Ingredients:
2 Small/medium apples (cubed)
160g Rye flour
40g Vegan protein powder*
250g Carrots (frozen is also fine)
1 Banana (mashed)
3 Egg whites
1/4 Cup light olive oil
50g Brown sugar (or coconut sugar)
50g Xylitol
2 Tbsp Cinnamon
+ a bit of grated carrot (optional)
1/2 Tsp Baking powder
1/2 Tsp Baking soda
1 Tsp Cider vinegar
*I used this one by Bulkpowders in Apple Strudel flavour and it worked perfectly, however a vanilla flavour one will work well too. Alternatively, omit completely and add more flour.

I used brown sugar in this recipe because i like the taste it gives recipes like this (with cinnamon) but you can also sub for more xylitol/ any other granulated alternative. As for flour, i presume it could be done with oat flour if you don’t have/ can’t have rye, but I have not tried this myself – so can’t vouch for it.

Method:
First, you need to sautée apples. Do this by heating a pan on med-high heat (no oil) and add 1 tbsp cinnamon until apples soften, stirring apples over regularly.

Then, make your carrot puree. You can use ready made puree OR to make your own, boil carrots with water and then blend together in a Nutribullet or with a handheld blender. I made my puree a bit chunky as i like it with carrot pieces, but you can simply blend more or with more water for a smooth puree.

Preheat oven to 170-180 Degrees C.

Now, chuck all the remaining ingredients in a bowl and mix until well combined. Pour mix into a round 8inch baking tray and bake for 20-30 minutes (until a knife comes out clean when poked in centre).

Leave to cool completely before eating. Recipe yielded 8 slices.

We enjoyed it with a sprinkle of icing sugar and cream cheese frosting and it was absolutely delicious! We also shared it with some friends and they gave it raving reviews too!

Don’t forget to tag / share if you try this recipe, we love to see! 🙂

Review: Straits Apparel 🏋️‍♀️

Straits Apparel, born and bred in Gibraltar is an up and coming sportswear brand who hope to create sportswear fit for everyone.

Im excited to be an ambassador for this brand because its not often you get to work with people with so much energy and zest like its owner:Christina. She has so many great ideas for the brand and I can’t wait to watch it grow.

Fun fact: each set is named or inspired by local history: Keys, Defence, Castle sets are to name a few.

CASTLE SET – PISTACHIO

This set is my favourite one to date, the cut on the leggings is really high and figure hugging and everything is held in place tightly (important) even though the material isn’t ‘compression.’ – basically, te aguanta la barriga guys que es lo que cuenta.

The bra is really comfortable and also holds everything in place wonderfully. It has removable padding but i like leaving them in because it makes them twins look a bit nicer *hides face*

I usually i wear size 8-10/S-M on top (bra size: 36DD) and a size 8/S on bottom – these are both size S.

As you can see from the pictures, the colour is truly gorgeous – this one is called Pistachio but it also comes in 3x other colours: Azur, Black & Mauve. (The azur one is also so beaut and definitely have my eyes on that one next).

The highlight of this set for me is the back pocket which is big enough to hold your phone – i went as far as to test this set on a run with my phone in the back pocket and I give it a 10/10!

FORTRESS SET – SAND

This set is lovely, the cut on the leggings is a little bit lower which made it a bit more uncomfortable for me (i like them super high) but the material is far tighter and has more of a compression feel. So much so, that i had to upsize on this one and get a size M instead.

The bra is comfortable but doesn’t have a strong hold, i would say that its perfect for weight training – rather than high intensity workouts.

On both the bra and leggings I’m wearing a size M.

The colour is really nice, however I much prefer darker colours for training because i always stain all my lighter colour leggings, so if you’re like me… buy a darker colour in this range. These come in Sand, Mocha and Graphite colours.

These sets are just 2x of the new 2021 collection which are NOW AVAILABLE on Straits Apparel. Tune into their instagram for regular updates and exclusive discounts.

+ get a 15% discount, using code: ELKE15 🙂

Any other questions or queries feel free to get in touch, you can do so via the comment section OR find me on instagram as @themusclebaker.

Recipe: ‘Bollycao’ Fit

I wish i had a whole essay as to why i decided to make these but i don’t, it started off with wanting to use up leftover xmas chocolates and escalated to stuffed protein rolls? muffins? bollycao fit?

Bollycao is a soft bread-like bun, filled with chocolate cream and is traditional to Spain – produced by Bimbo. However, due to our close proximity to Spain it’s a treat most of us (Gibraltarians) grew up with and loved!

Anyways, I hate recipes where you have to scroll for an eternity to get to the important bit so i won’t faf any longer:

Ingredients:
65g Ground oats or oat flour
1 Scoop Vanilla Whey (approx 30g)
2 Tbsp Xylitol
100g Non-fat greek yoghurt ( I used Fage 0% as its my fave)
1 Egg white (approx 40g)
1 Tsp Vanilla essence
1/4 Tsp baking powder
1/4 Tsp baking soda
Spread of choice (for filling)

Note: you can use any silicone mold of preference, I tried the same recipe in a dome mold, ice-cream mold (pictured) and muffin mold – and they all worked.

Method:
Preheat oven to 180 Degrees C.

In no specific order, chuck all the ingredients into a bowl and mix until well combined.

Grab your desired silicone mold of choice and using a small spoon, place a bit of mix in each fill and spread upwards against the sides. Place a teaspoon-full of chosen spread in the centre of each and cover with more mix, making sure all the spread is covered.

Bake for approximately 10mins (until the sides have started to brown).

Break open (while scalding your hands) to see the inside chocolate ooze out. OR just leave to cool and enjoy like a normal person. Upto you.

Yields approximately 6 pcs (depending on size of mold you use).

Head to @themusclebaker instagram, for a video reel on how to do this recipe or check out how to make your own macro-friendly spread here.

This was a second batch using the macro friendly spread recipe. It worked perfectly just not oozy as using an actual spread (like Nutella).

Don’t forget to tag / share if you try this recipe, we love to see! 🙂

Recipe: Peanutella

Most spreads are usually packed with maximum calories (which isn’t a bad thing) but it just means you get less amount for your calories. With this recipe you get to eat MORE for the same amount of calories… now thats winning!

This recipe is best enjoyed immediately but if you prefer making in bulk and storing for future use, note that the coconut oil will solidify – to use again simply heat a little beforehand.

Ingredients:
1/4 Cup peanut powder – approx 25g (I use PB2 brand)
10g Cocoa powder
40g Ground granulated stevia or alternative sweetener
25g Coconut oil (melted)
4 Stevia hazelnut drops* (I used Better Stevia brand)
*You can use any sort of flavour drops, some other favs are Skinny Co or Bulkpowders drops.

Method:
In a bowl mix all your dry ingredients, then fold in coconut oil until combined.

Then spread onto toast, pancakes or whatever else you may fancy.

I calculated about 8 servings, which totals to approximately 54 cals. However, you may get more servings (or less) out of your mix. Depends on your greedy levels 😛

Don’t forget to tag / share if you try this recipe, we love to see! 🙂

Follow @themusclebaker for recipe video reels and more.

Use code: JCB887 on iherb for exclusive discounts.

Recipe: Easy Protein Waffles

Santa (me) gave the boyfriend a waffle machine for xmas, it may have just been a rouse so i can make waffles all the time but we won’t go into that right now.

Instead lets talk about this recipe; I wanted to create an easy enough recipe which he can make without me… and here it is! The easiest (boyfriend-safe) protein waffles, made with oats, low-fat yoghurt, whey protein and chia seeds.

Ingredients:
1 Egg
2 Egg whites
1 Tbsp non-fat greek yoghurt (I used Fage brand)
1 Tbsp agave (or alternative like honey or coconut nectar)
2-3 Tbsp milk of choice
1 Tsp chia seeds
1/4 Tsp Baking Soda
1 Scoop vanilla whey protein powder (I used Bulk vanilla)
50g Readybrek porridge oats*
*This type of oats is different to ground oats/ oat flour as its less dry, you may need to amend accordingly if using ground oats/ oat flour.

Method:
Combine all wet ingredients in a bowl and then fold in seeds + dry ingredients. Leave to set for 5 minutes while your waffle machine heats up. Then, make according to waffle machine instructions (as instructions may vary). Yields 4 waffles.

Not sure what waffle machine to buy? This is the one I got.

Don’t forget to tag / mention me if you try this recipe – you can find me on instagram as @themusclebaker. You can find a video reel of this exact recipe on my profile 🙂

Recipe: Fluffy Pancakes

Its been a while since we shared a recipe with you guys, not because we didn’t want to but we’ve mainly been trying to survive this covid pandemic… I’m sure you can relate.

*FLUFFY PANCAKES TO THE RESCUE*

Ingredients:
80g Gluten-Free Flour (or alternative – not coconut flour)
30g Protein powder of choice (we used Bulkpowders Vanilla flavour)
25g Oat Flour (alternatively, if you can have gluten Ready Brek also works)
2 Tbsp Xylitol
2 Tsp Baking Powder

The above recipe will make your dry pancake mix, an approximate 160g. You will need half of this for the pancake batter.

Batter ingredients:
80g Pancake Mix
5 Egg whites (beaten until stiff peaks form)
1/2 Cup milk of choice (we used unsweetened almond milk)
2 Tbsp Zero syrup
1/2 Tsp Baking Soda (for fluffiness)

Method:
You may not think that the beaten eggs are important but they are, trust me… they will make your pancakes so fluffier. Mix all your ingredients then fold the egg whites in. If your mix is still too runny, add more pancake mix. If too dry, add a little more of your chosen milk.

Heat a non-stick pan with low-cal spray oil on medium heat and once hot enough (be patient enough to wait) pour spoonfuls of batter to make your pancakes, cooking for several minutes per side.

Stack them up, grab your syrup and enjoy…

Hope you enjoyed this recipe! Please tag us if you make it, we love seeing you re-make our creations! 🙂

How to: Quinoa 🍚

If you don’t like quinoa, we can’t be friends.

Quinoa {keen-wa} – is it a seed? Is it a grain? A debate we are not here to discuss because there is a more pressing issue: eating it.

Its my favourite thing to eat at home, so i collated my favourite ways to eat them…get ready to jazz up your plain quinoa.Life changing.

EGG-FRIED QUINOA

Ingredients:
1 Cup Cooked Quinoa
5 Egg Whites
2-3 Tbsp Soy Sauce (Or Tamari if needed gluten-free)
Sprinkle of salt

Method:
1. Heat a pan on medium heat with a bit of spray oil.
2. Once hot, pour the egg whites and salt and cook like you would scrambled egg, moving around until egg is mostly cooked.
3. Add quinoa and soy sauce and mix together, keep moving until egg has fully cooked through.
4. Remove from heat and enjoy.

LENTIL MEATBALLS WITH QUINOA

Follow our Lentil ‘Meat’ Ball recipe and enjoy on a bed of your ready made quinoa.

RICE WRAPS WITH VEGGIES & QUINOA

Ingredients:
2 Rice Wraps*
40g Avocado (Sliced)
50g Roasted Sweet Potato Cubes
50g Spiced Tofu (optional) 1 Tbsp Spicy Brava Sauce
Sprinkle of salt
Large bowl with lukewarm water
*You can find these in the chinese food section in most supermarkets or grocery stores.

Method:
1. Prepare all your ingredients and a large chopping board next to your bowl of lukewarm water
2. Grab a rice wrap and immerse it into the lukewarm water until fully covered for about 3 seconds so that it goes a bit soft but still manageable.
3. Lay carefully onto chopping board and repeat (2.) with second rice wrap. Place second wrap with half of it overlapping the first.
4. Layer ingredients as you please.
5. Roll wrap together carefully, tucking in the edges before wrapping fully.
6. Drizzle with the spicy brava sauce and enjoy!

LENTIL STEW WITH QUINOA

Ingredients:
500g (Cooked) Pardina Lentils
100g Mixed Frozen Peppers
1 Chopped Onion
1 Tbsp Frozen Garlic
Handful Chopped Basil
4 Tbsp Marigold Vegan Stock
6 Tbsp Smoked Paprika
2 Tbsp Italian Herbs
2 Tbsp Olive Oil
1.5 Ltr Water (Boiling)
100g Roasted Sweet Potato Cubes
2 Cups Cooked Quinoa
Sprinkle of salt & pepper

Method:
1. We pre-cooked the lentils for this recipe, but you can also use can or jar lentils which come ready made.
2. In a large sauce pan bring olive oil to heat on a medium setting, then add onions and garlic. Once onions have softened slightly, add mixed frozen peppers and keep moving until peppers have softened too.
3. Add all the remaining ingredients, except for the quinoa and bring to a boil.
5. Reduce heat and leave simmering for approx 15mins.
6. Fold in quinoa and leave simmering for another 10mins.
7. Remove from heat and leave to settle, then enjoy or pack it up for the next day.

Note: The lentils will settle even more if you store them for the next day, so dont worry if you think they have perhaps come out too liquid(ey).

This recipe is made to suit my preferred tastes, but you can add/ swap ingredients and flavours as you see fit.

Hope you enjoyed these recipes! Please tag us if you make them, we love seeing you re-make our creations 🙂

Recipes created by @themusclebaker