Women_Health_and_Fitness_Magazine_October_2016

PHOTOGRAPHY: THINKSTOCK

eat

fit food

NUTRITION INFO

DONUTS WITHOUT GLAZEPer serve/per 100g

Energy (kJ) 245/1170 | P (g) 3.3/15.8 | F (g):

3/14.3|C(g)4.3/20.3

DONUTS WITH GLAZE*Per serve/per 100g

Energy (kJ) 656/1560 | P (g) 8.7/20.7 | F (g):

9.7/23|C(g)8.1/19.2|Sug (g) 6/14.2

Chocolate

MINI

PRONUTS

Makes: 18 (22g)

RECIPE: NICOLE FRAIN

NEED

» 4 tbsp flour of choice (if using

coconut flour, reduce quantity

and increase milk to offset

extra absorbency)

» 4 tbsp hazelnut meal

» 1 tbsp coconut sugar

» ¼ cup water

» 2 tbsp coconut milk (lite)

» 2 scoops (60 g) chocolate or

mocha whey protein powder

» 1 egg

» 1 tsp vanilla essence

» 70 g dark organic chocolate,

melted

» 1 tbsp coconut oil, melted

» 1 tsp baking powder

» 2 tbsp cocoa powder

CHOCOLATE

»100 g dark chocol

melted

»2 tbsp coconut oi

»1 scoop (30 g) wh

hot chocolate

VANILLA

»1 scoop (30g) van

whey

»4 tbsp coconut oi

melted

»2 tbsp water

PEANUT BUTTER

»5 tbsp high-prote

butter powder (w

The Nutty Whey)

»2 tbsp coconut oi

melted

»2 tbsp water

GLAZES

PRONUTS

IF YOU HAVE TO WIPE THE DROOL

OFF YOUR PHONE EACH TIME YOU

SEE A DOUGHNUT POST, BEAT

THE BAKED GOODS CROWD AT

THEIR OWN GAME WITH THESE

HIGH-PROTEIN, LOW-CARB, LOW-

KJ RECOVERY DOUGHNUTS.

TOPPINGS

Cac

peanu

shredde

get

DO

Set oven to 180C. Combine all dry

ingredients in one bowl and wet ingredients

in another. Combine the two and mix well.

The mixture should resemble a cake batter

and run off the spoon. You may need to

add another egg yolk. Spoon a tablespoon

of mixture into mini cupcake silicon cases

or donut baking trays. Bake for eight to

10 minutes until the centre is set. Remove

from the oven and allow to cool before

removing from cases and cooling fully on

a wire rack. Continue with remaining mix.

You may use a corer to remove the centres

or carefully cut with a knife. Store in an

airtight container until ready to glaze.

GLAZES

Combine each mix in a bowl. The mixes

should be reasonably runny so that they

coat the back of a spoon. If too runny they

will thicken as they begin to set. Place in

the fridge for five-minute intervals to speed

this up. If too thick, add additional liquid.

Dip each donut into your glaze of choice

top side first. Allow to stop dripping before

placing onto a wire rack to begin setting.

Sprinkle with your choice of toppings.

GLAZE (20G)

Chocolate: kJ 458|P4.8g|F6.7g|C7.3g

Vanilla: kJ 421|P4.8g|F8.6g|C1g

Peanut Butter: kJ 318 | P 5.9 g | F 4.7 g | C 2.6 g

*Nutritional information based on the glazes

being an average of the three.

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PPINGS

cao nibs,

ut pieces,

ed coconut...

creative.