Now don't get me wrong, I'm the kind of person who can eat the same breakfast
every single day and somehow not get bored of it. I think at one point I ate
the same protein oats for like 4 months in a row and I was fine with
it, but when it comes to the rest of the
meals in the day I can't do it. I need variety and I thought how many of you
guys are the same. I came up with these new snack options recently, well, one's not
too new - I posted it on my Instagram a little while ago but I don't think I've ever
shared it on here so I wanted to do that. And these snacks are gonna be far more
interesting and delicious for you rather than just slapping some peanut butter on
a rice cake. I did also want to thank Squarespace for sponsoring today's video -
they are my chosen web host and if you do decide to jump on over check out my
blog and see all my other recipes. That site has been hosted by them for the
last five years but I will talk more about them at the end of the video. Okay,
let's start off with a high-protein bean dip recipe. It's not just beans, don't
worry! Um, so with this one, I really love savoury foods.
I love crunch, I love salt, I love savoury, that's just like my thing. Back in the
day I used to love having chicken Twisties, I don't know why and I think it
was just like the crunch and the salt. Not that this will taste anything like
that but it still has the saltiness and it will still have the crunch if you
like those two factors. So for this recipe you're going to need access to
either a food processor or a really high-powered blender. I'm just going to
use my nutribullet for this. Ingredients wise I'll pop them on the screen as well
so you can see them and also if you do decide to check out the blog post which
I'll leave linked in the description box I'll have all the macronutrients,
calories, all of that kind of information over on the blog too. Now, you can choose
what you want to use for a dipping utensil.
For this if you like, but I'm just gonna use chopped carrots because
they give me that crunch that I really want. For the dip itself I'm going to use
a tin of cannellini beans, I'm going to use some olive oil, some salt, lemon juice,
tuna and spring onion. And basically what you're going to do is throw it all into
a high speed blender / food processor / whatever floats your boat
and blend it all up. This will keep in the fridge as well. The longest that I've
kept it for was three days and it was okay
potentially it could last longer but it didn't last longer in my fridge because
we ate it. I should mention as well you might not want to blend the spring onion
through I use that just as a garnish on top.
Ok next, we've got protein waffles. Now I haven't included any toppings in the macros for
this recipe but here are some ideas for you. You could go with the basic fruit,
you could go with some sugar-free maple syrup, you could go with a stevia based
chocolate sauce (they exist). I made this recipe one morning when I woke up and I
really wanted waffles and we had a little waffle maker and I just
experimented. I was very happy with how they turned out. I would recommend
though, pairing them with some kind of liquid or puree whether even it's like
blending up fruit and putting that on top something like that. The flavour of
them will actually depend on what type of protein powder you use. You don't want
anything that is too granulated, so I know some of the proteins like a
Tropeaka one will not work in this. A good example of one that will work in
this is what I've been using which is an ISO 100. I believe the, how do you say
that brand name, Alani Nu plant-based protein would work in this as well and
it depends on the flavor that you have too so I used a gourmet vanilla iso 100.
The kind of protein powder that we're looking for in this recipe, I like to
base it off the consistency, so the consistency you're looking for is if you
mix one scoop of protein with the water it's a very smooth thin drink, not the
kind... you know the kind when you mix them with water and it's granulated? We don't
want that or you mix it with water and it gets really
thick and really creamy we also don't want that. So you're looking for one that
has a very watery consistency when it's mixed. So for this recipe we're going to
need two scoops. Now I have a small Urban Outfitters waffle maker so this amount
of ingredients makes 8 small waffles. If you're using a full proper sized waffle
maker I'd say it would make two pretty large ones. We're going to need whey
protein, egg whites or liquid egg whites depending on what you have access to,
cinnamon, baking powder, vanilla extract, oats, banana and a coconut oil spray for
the waffle maker. Again, I'm just gonna use my nutribullet. I'm gonna put
everything except for the coconut oil spray into the blender cup thing. We're gonna
blend it up and then we're gonna pour the batter onto the waffle maker. Allow
them to cook and then serve with toppings of your choice.
Do you remember how I said that I love crunchy and I love salty? Well we are baking some kale chips
now and we're gonna pair it up with some homemade salsa. The tip for keeping the
chips crunchy here is after you've washed your kale - which yes you need to
do or otherwise this potentially could be full of dirt because kale grows in
dirt - you want to dry the kale extremely well. So what I'm gonna use to make
the kale chips is kale, spray olive oil, garlic powder and salt.
We need to preheat our oven to 180 degrees Celsius which is around 350
Fahrenheit. To make kale taste better we want to actually massage the leaves. If
you rub them too much you'll overdo it and they'll fall flat. Before we massage
the leaves, we're going to be tearing a few bits and pieces off - we don't want
that middle stem. We do just want the leaves. Put them into like a ziplock bag
or on some paper towel or something, we're going to massage them with the
spray olive oil. Then we're going to transfer the kale over onto a baking
tray which is already lined with baking paper.
Try not to overlap it too much, we do want to make sure that there is a
little bit of space between and we're going to season with the salt and the
garlic powder. Now we're going to bake for between 10 to 13 minutes, this is
going to depend on the kind of oven that you use. So just make sure you're
checking on them now and again to make sure that they're getting crisp. For the
homemade salsa, um, you can sort of put in whatever you really like for this one.
And you can either chop it by hand or again you can save time and throw it in some
kind of blender situation. So I'm going to use diced tomatoes, green chilies,
garlic, onion, jalapeños, coriander, salt and lime juice.
You only need to blend it for about 30 seconds and then it's ready to serve
with your kale chips.
I finally, I know you guys went absolutely bananas over my chocolate
granola recipe that I put up a little while ago - I've so many of you recreate it
which is really cool. I know I really like it and we just eat through it so
fast if we ever make it. So I want to share with you my goji granola recipe. If
you're baking your kale chips you can bake this right after because we need
the same oven temperature and again we're going to line a baking tray with
baking paper and the ingredients that you'll need for the granola are
old-fashioned oats, linseed (which is super high in omega-3 -
there are so many fantastic benefits to including linseed in your diet
particularly if you follow a plant-based diet you're not likely to be getting any
omega threes because you're not having like fish based products - throw some
linseed in. It's fantastic. I'm also gonna be using lemon zest, flaked almonds, salt,
cinnamon, sugar free maple syrup (I have one by the brand called Queen, there's
also another really good one that I also recommend to clients, the brand is called
Walden Farms, that's another good one. And then I'm going to be using some dried goji
berries. You can use any kind of dried berry that you want in this so even if
you wanted to switch it up to like dried raspberries or dried blueberries... I know
a lot of health food stores do stock them. The reason that I chose to use a
sugar free maple syrup is because we're already getting a lot of our sugars from
the dried berries and we're getting a good serving of carbohydrates from
the rolled oats as well. In a bowl we're just gonna combine all of these
ingredients. Mix it together well - you want to make sure everything has the
maple syrup on it. Once it's mixed through well put it onto the tray and
then we're gonna bake it. Keep an eye on it when you are baking it but it might
need up to 20 minutes. You wanna make sure that it does go a little bit golden,
even slightly brown - you just don't want to burn them. Once it's cooled down
you can store it in a pretty glass container in your pantry and it
will keep in your pantry for a few weeks or you can even freeze it if you have
extra freezer space which I don't and you guys know me I love to serve this
with some Greek yoghurt. Proper Greek yoghurt is going to have live cultures in
it and be fantastic for your gut. Plus it will give you a really
good serving of protein to mix in with your granola. All right, let me show you
where you can find these recipes. So this is the back end of my blog so you can
see all the little menu and everything which is where I go through to upload
these recipes. You can find them all under the recipe index tab and can you
believe them from next month I've been using Squarespace to host my website for
six years?! It's such a long time and it's because the platform is so good and it's
so simple to use. You can see how easy it is for me to put together a blog post.
The, the formatting is very simple, they've got handy menus there for you
and they've even got templates set out already so that you can just take their
templates and customize them. I'll put a URL on the screen as well because if you
have thought about starting a blog or you want a new place to move your
website which is really easy to use jump over to that URL and it will give you
10% off your first purchase with Squarespace.
They've also inbuilt the ability to use it to book calendar appointments, send
out your posts to social media and even do your email campaigns all in the one
place. Hope you guys enjoyed this video! If you do end up trying any of the recipes
let me know - share with me on Instagram if you like. My tag is at @rachelaust. I
hope you're well and I hope you have fun preparing some of these - I'll catch you
guys next time, bye!