Strawberry chip protein scone recipe

Do you have a soft spot for scones? Try these wheat and sugar free, high-protein scones for your next high tea.

What you'll need

The scones

• 1 cup oat flour (ground quick oats)
• ½ cup vanilla protein powder 
• ¼ cup rolled oats
• ½ tsp baking soda
• ¼ tsp sea salt
• 3 tbsp coconut oil
• 1 egg white
• ¼ cup strawberry Greek yogurt
• 2 tbsp almond milk
• 3 sachets Stevia
• 3 tbsp dark chocolate chips

Mixed berry jam

• 1 cup frozen mixed berries (thawed)
• 2 sachets of Stevia
• 2 tsp chia seeds

Natural fat-free whipped 'cream' 

• ½ cup non-fat dry milk 
• ½ cup ice water 
• 1 egg white  
• 1 tsp lemon juice 
• ¼ cup powdered sugar, sifted (you can use Stevia, quarter teaspoon or to taste)
• ½ tsp vanilla extract

What you'll do

The scones

Preheat the oven to 220ºC.

Mix all the dry ingredients together and all the wet ingredients together.

Add the wet to the dry and fold together.

Stir in chocolate chips.

Add heaped tablespoon amounts to a parchment-lined cookie sheet and bake for 12 to 15 minutes. Be careful that the tops reach golden, not brown. Enjoy with tea or cold almond milk.

The jam

Thaw frozen berries and, when thawed, puree. Add the berry puree to a small saucepan and add the Stevia and chia seeds.

Keep stirring the jam over low heat for 5 to 6 minutes – never leaving it unattended or to stick to the saucepan.

Let cool and serve with protein scones or your favourite toast or muffin. 

The cream

Put the ice water, egg white, and non-fat dry milk in the bowl of a stand mixer fitted with the whip attachment. Beat on high for 4  to 5 minutes until it starts to thicken. Stop the machine to scrape down the sides of the bowl to get the milk powder incorporated.

 

Add the lemon juice and continue whipping on the highest speed for another minute or two until thick.

Lower the speed and slowly add sugar or Stevia, then vanilla. Beat until well mixed. 

 

Serve immediately with scones and jam.

 

Cream recipe adapted from Betty Crocker’s Pie and Pastry Cookbook.

Recipe by lifestyle blogger Kris Bitton of I Heart Wellness. 

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Strawberry chip protein scone recipe

 

Do you have a soft spot for scones? Try these wheat and sugar free, high-protein scones for your next high tea.

What you'll need

The scones

• 1 cup oat flour (ground quick oats)
• ½ cup vanilla protein powder 
• ¼ cup rolled oats
• ½ tsp baking soda
• ¼ tsp sea salt
• 3 tbsp coconut oil
• 1 egg white
• ¼ cup strawberry Greek yogurt
• 2 tbsp almond milk
• 3 sachets Stevia
• 3 tbsp dark chocolate chips

Mixed berry jam

• 1 cup frozen mixed berries (thawed)
• 2 sachets of Stevia
• 2 tsp chia seeds

Natural fat-free whipped 'cream' 

• ½ cup non-fat dry milk 
• ½ cup ice water 
• 1 egg white  
• 1 tsp lemon juice 
• ¼ cup powdered sugar, sifted (you can use Stevia, quarter teaspoon or to taste)
• ½ tsp vanilla extract

What you'll do

The scones

Preheat the oven to 220ºC.

Mix all the dry ingredients together and all the wet ingredients together.

Add the wet to the dry and fold together.

Stir in chocolate chips.

Add heaped tablespoon amounts to a parchment-lined cookie sheet and bake for 12 to 15 minutes. Be careful that the tops reach golden, not brown. Enjoy with tea or cold almond milk.

The jam

Thaw frozen berries and, when thawed, puree. Add the berry puree to a small saucepan and add the Stevia and chia seeds.

Keep stirring the jam over low heat for 5 to 6 minutes – never leaving it unattended or to stick to the saucepan.

Let cool and serve with protein scones or your favourite toast or muffin. 

The cream

Put the ice water, egg white, and non-fat dry milk in the bowl of a stand mixer fitted with the whip attachment. Beat on high for 4  to 5 minutes until it starts to thicken. Stop the machine to scrape down the sides of the bowl to get the milk powder incorporated.

 

Add the lemon juice and continue whipping on the highest speed for another minute or two until thick.

Lower the speed and slowly add sugar or Stevia, then vanilla. Beat until well mixed. 

 

Serve immediately with scones and jam.

 

Cream recipe adapted from Betty Crocker’s Pie and Pastry Cookbook.

Recipe by lifestyle blogger Kris Bitton of I Heart Wellness. 

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Read more ...

Strawberry chip protein scone recipe

 

Do you have a soft spot for scones? Try these wheat and sugar free, high-protein scones for your next high tea.

What you'll need

The scones

• 1 cup oat flour (ground quick oats)
• ½ cup vanilla protein powder 
• ¼ cup rolled oats
• ½ tsp baking soda
• ¼ tsp sea salt
• 3 tbsp coconut oil
• 1 egg white
• ¼ cup strawberry Greek yogurt
• 2 tbsp almond milk
• 3 sachets Stevia
• 3 tbsp dark chocolate chips

Mixed berry jam

• 1 cup frozen mixed berries (thawed)
• 2 sachets of Stevia
• 2 tsp chia seeds

Natural fat-free whipped 'cream'

• ½ cup non-fat dry milk 
• ½ cup ice water 
• 1 egg white  
• 1 tsp lemon juice 
• ¼ cup powdered sugar, sifted (you can use Stevia, quarter teaspoon or to taste)
• ½ tsp vanilla extract

What you'll do

The scones

Preheat the oven to 220ºC.

Mix all the dry ingredients together and all the wet ingredients together.

Add the wet to the dry and fold together.

Stir in chocolate chips.

Add heaped tablespoon amounts to a parchment-lined cookie sheet and bake for 12 to 15 minutes. Be careful that the tops reach golden, not brown. Enjoy with tea or cold almond milk.

The jam

Thaw frozen berries and, when thawed, puree. Add the berry puree to a small saucepan and add the Stevia and chia seeds.

Keep stirring the jam over low heat for 5 to 6 minutes – never leaving it unattended or to stick to the saucepan.

Let cool and serve with protein scones or your favourite toast or muffin. 

The cream

Put the ice water, egg white, and non-fat dry milk in the bowl of a stand mixer fitted with the whip attachment. Beat on high for 4  to 5 minutes until it starts to thicken. Stop the machine to scrape down the sides of the bowl to get the milk powder incorporated.

Add the lemon juice and continue whipping on the highest speed for another minute or two until thick.

Lower the speed and slowly add sugar or Stevia, then vanilla. Beat until well mixed. 

Serve immediately with scones and jam.

Cream recipe adapted from Betty Crocker’s Pie and Pastry Cookbook.

Recipe by lifestyle blogger Kris Bitton of I Heart Wellness.

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Pumpkin and feta chicken salad

 

No more boring lunches! This pumpkin and feta chicken salad will bring the life back into work-day lunches.

What you'll need (serves 2)

• 1 cup pumpkin, diced
• ¼ cup cold-pressed extra-virgin coconut oil
• 1 bunch brocollini200 g chicken thigh
• Sea salt, to taste
• Pepper, to taste
• 1 large handful spinach
• 1 tbsp kim chi or sauerkraut(fermented vegetables)
• 30 g goat's feta1 small handful walnuts, chopped
• 2 tbsp extra-virgin olive oil
• 2 tbsp apple cider vinegar
• Preheat oven to 180°C

Method

Peel and dice pumpkin, coat in coconut oil and bake in oven until soft.

Boil a small saucepan of water and steam broccoli. Set aside to cool.

In a pan with 1 tbsp of coconut oil, add chicken, season with salt and pepper and cook over a high heat, flipping halfway.

Place the spinach mix as the base in a large bowl or plate. Add fermented vegetables, roasted pumpkin, and diced broccoli. Crumble goat's feta on top, sprinkle walnuts and dress with extra-virgin olive oil and apple cider vinegar.

Top with diced chicken before serving.

First published in nourish magazine. Recipe and image by The Natural Nutritionist, Steph Lowe.

Browse more healthy eating recipes and kick-start your journey to health and wellness.

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How to lose the last two kilos

 

 

They say the last two kilograms are the hardest to lose, but we’ve found a loophole.

STEP 1.

 

Calculate your baseline

Basal metabolic rate (BMR) is the number of calories you’d burn per day if you were to lie in bed 24/7. It’s based on various factors including your height, age and body composition (a higher muscle to fat ratio will burn more calories even at rest). To calculate your BMR, plug your deets into this equation (known as the Harris-Benedict equation): 

BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)

e.g. a 30-year-old female measuring 167 cm tall and weighing 54.5 kg would compute 655 + 523 + 302 – 141 to get a maintenance level daily calorie need of 1,339, or 5,624 kJ, per day (multiply calories by 4.2 to convert to kJ lingo).

STEP 2. 

Body audit

If your numbers come in low, don’t panic. In addition to what you burn to maintain basic bodily functions, you need to add your other energy usage. What you want to work out how many kJs you’re burning on average per day, and how many kJs you need to cut to lose your target kilos, is your total daily energy expenditure (TDEE), which comprises BMR (65 per cent), physical activity and thermic effect of food. 

To calculate your TDEE, multiply your BMR by your activity level according to these numbers.

Sedentary = BMR x 1.2 (little or no exercise, desk job)

Lightly active = BMR x 1.375 (light exercise / sports 1–3 days/week)

Moderately active = BMR x 1.55 (moderate exercise / sports 6–7 days/week)

Very active = BMR x 1.725 (hard exercise every day, or exercising 2 times/day)

Extra active = BMR x 1.9 (hard exercise 2 or more times per day, or training for marathon, or triathlon, etc.)

e.g. If your BMR is 1,339 calories, or 5,624 kJ, and you’re lightly active, your activity factor is 1.375, making your TDEE 1.375 x 1,339 or 5,624, or 1,841 calories/7,733 kJ. In theory consuming 7,733 kJ each day (or 54,129 kJ a week – there’s no penalty for zig-zagging to accommodate a dinner party) will maintain your current weight.

STEP 3. 

Budget crunch

Based on the 0.5 kg a week deemed optimal, you’ll need a cumulative deficit of 14,700 kJ a week (there are 14,700 kJ in half a kilo of body fat). A weekly deficit of 7,350 kJ will translate to loss of 0.25 kg per week. Aim to eat approximately the same amount of kJs each day, but don’t get obsessive. If you want to go out for parma (around twice the kJs in a Lean Cuisine dinner), shoot for 1,000 kJ less than your loss needs the following day and you’ll come out square. 

STEP 4. 

Loophole phase 

You can’t out-train a bad diet because it’s so much easier to consume calories than burn them. (A flavoured milk packs in more than an hour’s workout burn in a few gulps.) Yet exercise can give you an extra food allowance. By burning 400 calories in spin class, you can still eat 7,080 kJ and lose your half a kilo a week.

Looking for more weightloss tips? Check out Alexa Towersey's top fat loss tips. 

 

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Fish taco bowls with three salsas recipe

 

Get your Mexican fix with this fish taco recipe by pro surfer Sally Fitzgibbons. 

 

What you'll need (serves 4)

• 8 flour tortillas
• 600g white fish fillets
• Canola oil spray
• Flour (for dusting)
• Butter (for frying)
• 1⁄2 iceberg lettuce, finely chopped

 

Guacamole

• 2 ripe avocados 1⁄2 red onion, finely diced 1⁄2 red chilli, deseeded, pith removed, finely sliced 1⁄2 cup coriander leaves, finely chopped
• Juice of 1⁄2 lime Juice of 1⁄2 lemon.

Tomato salsa

• 4 fresh tomatoes, diced 1⁄2 cup coriander leaves, finely chopped 1 red chilli, deseeded and pith
• removed, nely sliced

Mango salsa

• 1 ripe mango, diced 1⁄2 red chilli, deseeded and pith removed, finely sliced Juice of 1 lime 1⁄2 cup mint leaves, finely chopped

Method

1. To shape the tortilla bowls, preheat your oven to 180°C. Wrap four of the tortillas in foil and place on oven tray for 10 minutes just to warm them up.

2. Remove tortillas from foil and spray lightly with oil. Place them between the holes of an upside-down muffin tray, lightly pressing them down in the centre to form the base of the bowl. Repeat with three remaining tortillas. Bake for 10 minutes or until golden. Remove from oven, allow to cool, and repeat with the other four tortillas.

3. To fry the fish, coat both sides of the fillets with our. Heat 2 tbsp of butter in a pan and cook 2 fillets at a time on medium-high heat, 2 minutes per side. The fillet will fall apart when cooked.

4. Serve fish in the tortilla cups with chopped lettuce and salsas.

*If you prefer to a hit of chilli, add the chilli as you go to suit your tastes. 

Catch Sally at the Perth Fitness & Health Expo, August 20-21 at the Perth Convention & Exhibition Centre and the Brisbane Fitness & Health Expo, October 22-23 at the Brisbane Convention & Exhibition Centre. For more information visit the official website.

 

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Discovering complementary therapies

 

There's no denying complementary therapies are on the rise. We've taken the guesswork out of discovering what these therapies mean and how they can be of benefit to you.

 

Osteopathy: Using observation and manipulation, the practitioner addresses any structural difficulties of movement which may affect the body and works towards realignment. May help with back or neck pain.

Acupuncture: Traditional Chinese therapy uses needles on specific meridian points, or ‘energy lines’, to address specific ailments and diseases. Based on the opposing forces of yin and yang. Can be used for a range of conditions including arthritis, allergies, asthma and insomnia.

Homoeopathy: Uses extremely diluted organic extracts. Based on the philosophy of ‘like cures like’ (not dissimilar to vaccines), homoeopathy is concerned with the underlying causes rather than the immediate symptoms. Has had good results in the treatment of colds, eczema, nausea and obesity.

Iridology: Analysing a person’s health by an examination of a person’s eye, specifically the iris. Often used by naturopaths and herbalists to identify the cause of a person’s illness.

Kinesiology: A system of muscle testing linked to the functions of organs and energy. Has been used in the treatment of allergies, depression, tiredness and back pain as well as identifying any vitamin or mineral deficiency.

Naturopathy: Looks at diet and lifestyle and may use numerous treatments including herbs, essential oil, extracts and natural supplements. The focus is on prevention and self-help.

Herbal Medicine: A sophisticated ‘complete’ medical approach that has many branches including traditional Chinese medicine (TCM) as well as traditional Western methods. Has been popularly used in Australia to treat skin conditions such as eczema as well as treating digestive problems and sexual difficulties.

Chiropractic: Similar to osteopathy but uses more direct thrusting movements to realign the body rather than gentle manipulation. May also employ X-rays for diagnosis. Most commonly used for back and neck pain and sports injuries.

Hypnosis: The patient is placed in a ‘trance-like’ state where the practitioner is able to address any hidden problems. Has been used as part of an effective treatment for phobias and addiction, particularly smoking.

Looking for more natural ways to combat certain health issues? Discover how to reduce bloating naturally.

 

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