Muscle & Fitness Hers South Africa – July-August 2019

Carrot Cake

Protein Balls

MAKES: 24 BALLS

INGREDIENTS

1 cup quick oats

¾ cup vanilla whey protein

½ tsp cinnamon

½ tsp nutmeg

¼ tsp cloves

⅓ cup raisins

½ cup finely shredded

carrots

½ cup nut butter

2 tbsp sugar-free honey

or additional sweetener

(optional)

2 tbsp milk

Frosting (optional):

¼ cup yoghurt chips

1 tsp coconut oil

DIRECTIONS

1.Inalargebowl,combineall

dryingredients.Addnut

butter,honey,andmilk;mix.

2.Rolldoughinto 24 balls

andplaceonabakingsheet

linedwithparchmentpaper.

3.Refrigeratefor 1 hour

beforeserving.

4.Forfrosting,inabowl

combineyoghurtchipsand

coconutoil,thenmicrowave

in30-secondincrements

untilmelted.

PERSERVING

(1BALL,NOFROSTING)

Calories:66,Fat:3g,Carbs:6g,

Fibre:1g,Protein:5g

RecipecourtesyofKristine

Fretwell,busybuthealthy.com.

5 PORTABLE

PROTEIN TREATS

Looking for a healthy snack that will fityourhectic

schedule and still help power you up foryourworkout?

These low-calorie, protein-rich goodieswillsatisfyyour

sweet tooth and are perfect when you’reonthego.

Peanut Butter

and Chocolate

Chip Cookies

MAKES: 15 COOKIES

INGREDIENTS

• 100g rolled oats


• 100g plain white flour


• 150g crunchy peanut butter


• 120ml honey
  1 tsp vanilla extract
  ½ egg, beaten


• 60g dark chocolate chips

DIRECTIONS

1. Preheat oven to 190°C. Line a
   cookie sheet with parchment
   paper.


2. In a large bowl, combine oats
   and flour. In a separate bowl,
   combine peanut butter, honey,
   vanilla, and egg; add to the flour
   mixture and mix together until
   dough is smooth and fairly stiff.
   Fold in chocolate chips, reserving
   a few.


3. Roll dough into 15 balls,
   approximately 3cm in diameter.
   Place balls on cookie sheet, then

flatten lightly with hand. Gently

press remaining chocolate chips

on top.

4. Bake 10 to 12 minutes, or until
   cookies are lightly golden. Cool
   for a few minutes before
   transferring to a wire rack.
   PER SERVING (1 COOKIE)
   Calories: 159, Fat: 7g, Carbs: 18g, Fibre:
   2g, Protein: 5g

Recipe excerpted from The

Runner’s Cookbook, © 2018 by

Anita Bean. Reproduced with

permission by Bloomsbury Sport.

All rights reserved.

COURTESY OF THE RUNNER'S COOKBOOK; COURTESY OF KRISTINE FRETWELL

NUTRITION CLEAN KITCHEN

30 | M&F HERS | JUL/AUG 2019