Pre workout

Raw Banana Ice Cream

/ Frankie Mouche / 3 Comments

Since Swedish Glace was brought out by Unilever last year, I’ve been searching for another ultimate treat. In case you don’t know, Unilever still tests chemicals and cosmetics on animals so I won’t support them, which is a shame because SG is delicious and available everywhere. Of course there is always the Booja Booja raw ice cream which is super tasty, but mega expensive. You can pay up to £8 a tub for that stuff and I’m not a wealthy person so I needed to come up with an alternative.

So here’s what I did: I got a whole bunch of bananas, peeled and chopped them and froze them for 24 hours. In the meantime I stewed a whole punnet of plums in water with cinnamon. This created a 100% fruit jam with no added sugar.

Then I threw the bananas into my food processor and pulse blended them, (turn the blades high and then off in bursts) until they looked like this:

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Then you know, I munched my amazing new ice cream creation with the plum jam.

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Do it and do it now. You won’t regret it and it tastes like soft scoop ice cream. 🙂

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Green Goddess Smoothie

/ Frankie Mouche / Leave a comment

This is a very simple smoothie recipe that I eat on an almost daily basis. It is full of protein, b12, iron, vitamin c and potassium. I use it as a pre and post workout food. You can also add and subtract ingredients as you see fit without altering the flavour too much. (Be careful about nutrition though.)

Ingredients:

2 bananas

A handful of fresh baby leaf spinach

A sprinkle of spirulina

A sprinkle of barley grass powder

A scoop of raw hemp protein powder

A large glass of non-dairy milk such as hazelnut milk or you can use water.

(When I’m skint, I make it with just bananas, hemp protein and water.)

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Method:

Blend until smooth.

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The great thing about this recipe is that you don’t need a high powered, super expensive blender. I have a five year old Kenwood and it does just fine. It’s approximately 300 calories a serving so you can also have it as a full meal and I often do that too.

 

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Vegan Low Calorie, Low Fat Pancakes

/ Frankie Mouche / 4 Comments

Most people are under the impression that you can’t have pancakes that aren’t laden with eggs, milk and white processed flour. One of the first things I did when I went vegan in 2006, was to make pancakes. The floury and stodgy 900 calorie delights, smothered with golden syrup. If that’s what you want, I can give you the recipe right now:

Flour

Soya milk

Oil

That’s it. Whisk it up and fry in some olive oil. Then you can cover it in any sugary delight you like.

Personally I like my food to be full of nutrients and low in fat. If you’re like me, the below recipe adapted from Brendan Brazier’s Thrive book will be right up your street.

  1. 2 dates
  2. 128g blueberries
  3. 340ml non-dairy milk
  4. 240ml water
  5. 68g buckwheat flour
  6. 43g quinoa (cooked or sprouted)
  7. 1 tsp baking powder
  8. 1 tsp baking soda

Mix all the ingredients together in a food processor and either fry in olive oil for a couple of minutes on each side, or bake in a warm oven for 20 minutes.

For 2 pancakes that’s a total of 227 calories and 4 grams of fat. Enjoy!

Mango & Coconut Energy Bombs

/ Frankie Mouche / 1 Comment

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Ingredients:

  • A whole mango, peeled and de-seeded.
  • A large handful of dessicated coconut (or fresh, chopped coconut if you want to make this raw.)
  • 5 tablespoons of cooked quinoa (or sprouted if you want to make it raw.)
  • A teaspoon of sesame seeds.
  • A teaspoon of hemp oil.
  • A teaspoon of milled flaxseed.

Method:

  • If you have cooked your quinoa (20 mins in boiling water), let this cool first.
  • Place all ingredients into a high powered food processor and blend until a relatively smooth, but not liquid consistency has been achieved.
  • Pour into cupcake holders to serve.

This recipe makes four energy bombs. I tend to eat one straight away and freeze the rest. They will last for several days in the freezer.

I use this snack as a pre workout boost because it’s full of protein, complex and non-complex carbohydrates and plenty of other nutrients. This will keep me fuelled up and on form for at least an hour of heavy cardio and weight lifting. They can also be used as a post workout snack, as the flax, hemp and quinoa contain all 9 essential amino acids and therefore will help with muscle repair and recovery.