Category: Recipes

Melted Chocolate Oats

by Nutrition 4 Fighters, posted in Recipes, Uncategorized

This is an absolute favourite morning brekkie option for me and an absolute perfect option for those who get a sweat craving in the morning.

One of the standout ingredients here is dark chocolate with a cacoa content over 70%. Personally, the darker the better for me. I’ll happily go 90-100% in the choc and switch out the Nesquick for raw cacoa powder. I know this isn’t everyone’s cup of tea though and from a calorie perspective, lower % chocolate really won’t make a difference, (and may well be less calories!). There is however a few reasons that opting for higher % cacao chocolate could be beneficial for health.

 Cacao has a number of qualities that support it being placed alongside so called “superfoods”. Cacao has a high concentration of flavonoids which are compounds that can lower blood pressure, improve blood flow to the heart & brain, and also fight cell damage. 

Cacao is also rich in prebiotic compounds that feed the microbes that occupy your digestive system. These support digestion, destroy harmful bacteria and help to control your immune system. 

Ingredients

  • 45g oats
  • 1 scoop/25g of unflavoured whey protein
  • 2 x squares of Lindt 70% plus dark chocolate (or similar dark chocolate 70% or above)
  • 125ml semi skimmed milk
  • 1 x tbsp of chocolate flavoured Nesquick

Method

  • Preheat oven to 180 degrees
  • Snap chocolate pieces up evenly
  • Combine all dry ingredients in small oven proof bowl apart from chocolate
  • Add milk and stir thoroughly
  • Add chocolate pieces evenly throughout bowl
  • Place mixture in the oven for around 15-17 minutes
  • Remove from oven and give 3-5 minutes to cool. Now serve and enjoy! 👌

Calories: 486Kcal

Protein: 36g

Carbohydrate: 29g

Fat: 13g

If you’re a big porridge fan, also give this recipe for Banging Baked Oats a try. Here we replaces chocolate for peanut butter and add banana, making it a great pre training breakfast https://nutrition4fighters.co/2022/03/17/banging-baked-oats/

Banging Baked Oats

by Nutrition 4 Fighters, posted in Recipes

This is a super tasty breakfast option that brings a little variety to the standard porridge. We’ve got all your macronutrient needs covered with adequate amounts protein, carbohydrates and fats. 

Adding an additional source of carbohydrates makes it a great pre workout meal also if you have a more strenuous training session planned. I’ll include calorie calculations with and without the banana. 

If you’re not having to be too regimented with your calories, I’d also recommend getting a little creative and try including different berries, seeds and nuts for example. 

Ingredients:

  • 45g plain unprocessed oats
  • 90ml of semi skimmed milk
  • 25g scoop of whey protein (or protein source of choice, note possible variations in calories)
  • 1 tbsp of unsweetened peanut butter
  • 1 medium banana (optional)
  • Pinch of sea salt

Method:

  • Preheat oven to 170 degrees
  • If using banana, mash it using fork or processor and combine it with oats in an oven proof bowl
  • Add milk, protein & salt. Stir ingredients till there’s an even consistency
  • Make small well in the middle of the mixture and add peanut but before covering back over with the oats mixture
  • Allow to heat for 15 minutes, allow to stand, cool down and enjoy!

Calories (without banana) 417kcal

Calories (with medium banana) 522kcal

Healthy Chocolate Chip Muffins

by Nutrition 4 Fighters, posted in Recipes

Another sweet treat for you today. These muffins are probably simpler to make than the ‘real’ ones. There’s a good mix of protein, unprocessed carbohydrates and healthy fats.

Give them a shot and let me know your thoughts!

Ingredients

– 2 medium bananas

– 2 large eggs

– 1 cup or peanut butter

– 2 tbsps of honey

– 3 tbsps of cacoa nibs

– 1/2 tsp of baking powder

Method

– Pre heat oven to 175c

– Simply blend all ingredients together, ensuring bananas are completely blended.

– Either grease muffin tray or put in cases

– Fill trays between 1/2 and 3/4 for each muffin

– Allow to cook for 12-15 minutes

– Remove from oven and let muffins stand for 5 minutes 👌

Energy density: 199kcal each muffin (12 muffins)