WHAT YOU NEED WHAT YOU NEED TO DO

TREATS
RECIPE
COLLECTION
Enjoy these healthy and nutritious dessert
and treat recipes everyday.

www.GymRyan.com
 WHAT YOU NEED WHAT YOU NEED TO DO

CHIA SEED PUDDING

CHIA SEED PUDDING
WHAT YOU NEED WHAT YOU NEED TO DO

• 4 tbsp. chia seeds Place the chia seeds, maple syrup and the coconut yoghurt in
Serves: 2
Prep: 5 mins
• 1 cup coconut milk a jar or bowl and pour in the milk. Stir everything together,
Chill: 6-8 hrs (250ml) cover and place in the fridge.
• 1 tbsp. maple syrup
• 2 tbsp. coconut yogurt Store in the fridge overnight (or approx. 6-8 hours). Once the
• raspberries, to serve pudding reaches a jelly like texture, divide between 2 dishes
and serve with fresh raspberries.
Nutrition per
serving:
214 kcal
12g Fats
21g Carbs
6g Protein

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WHAT YOU NEED WHAT YOU NEED TO DO

MATCHA CHIA
PUDDING
MATCHA CHIA PUDDING
WHAT YOU NEED WHAT YOU NEED TO DO

• ¼ cup (30g) chia seeds Mix the chia seeds and almond milk and place in the fridge. After
Serves: 2
Prep: overnight
• 1 ½ cup almond milk an hour, mix and place in the refrigerator to chill overnight.
Cook: 0 mins • 2 tsp. maple syrup
• 3 tbsp.(40g) unflavoured The next morning, mix in the maple syrup, protein powder, and
soy protein isolate (or matcha.
vanilla)
• 1 tsp. matcha Divide between two bowls and serve with berries.
• 1 cup (100g) fresh or
Nutrition per
serving:
frozen berries, to serve
275 kcal
9g Fats
19g Carbs
23g Protein

GF DF

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WHAT YOU NEED WHAT YOU NEED TO DO

STRAWBERRY PROTEIN
CHIA PUDDING
STRAWBERRY PROTEIN CHIA PUDDING
WHAT YOU NEED WHAT YOU NEED TO DO

• ½ cup (100g) frozen Blitz the strawberries, milk, whey and maple syrup in a speed
Serves: 2
Prep: 0 mins strawberries blender or food processor.
Cook: 10 mins • scant ½ cup (100ml) milk,
dairy or coconut Add the chia seeds and mix well. Leave to thicken in the
• 1 tbsp. vanilla whey fridge for 10 minutes, mixing 2-3 times, to ensure it thickens
• 1 tbsp. maple syrup evenly. Serve straight away or store in a refrigerator.
• scant ⅓ cup (50g) chia
seeds Pro tip: if you leave the pudding in the fridge overnight, you
Nutrition per
serving:
might want to add some extra milk to it before serving as it will
243 kcal become more thick as the chia seeds absorb the liquid.
16g Fats
22g Carbs
7g Protein

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 WHAT YOU NEED WHAT YOU NEED TO DO

PROTEIN
FRUIT BOWLS
PROTEIN FRUIT BOWLS
WHAT YOU NEED WHAT YOU NEED TO DO

For the mango bowl: Spoon the quark into serving bowls or glasses. Garnish with
Serves: 2
Prep: 10 mins
• 7 oz. (200g) natural quark the toppings and serve.
Cook: 0 mins • ¼ mango, chopped
• 1 tbsp. granola

For the strawberry bowl:

• 7 oz. (200g) natural quark
• 5 strawberries, halved
Nutrition per
serving:
• ½ banana, sliced
250 kcal • 1 tbsp. coconut chips
4g Fats
30g Carbs
25g Protein

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WHAT YOU NEED WHAT YOU NEED TO DO

QUARK WITH POMEGRANATE,

COCONUT & DARK CHOCOLATE
QUARK WITH POMEGRANATE, COCONUT & CHOCOLATE

WHAT YOU NEED WHAT YOU NEED TO DO

• ⅝ cup (150g) quark Divide the quark between bowls. Sprinkle with the chopped
Serves: 4
Prep: 5 mins • ¼ cup (25g) walnuts, walnuts, chocolate, pomegranate seeds and coconut.
Cook: 0 mins chopped
• ¼ cup (25g) dark Serve straight away or store in the fridge until required.
chocolate (80%), chopped
• 2 tbsp. pomegranate
seeds
• 1 tbsp. shredded coconut
Nutrition per
serving:
128 kcal
9g Fats
6g Carbs
6g Protein

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WHAT YOU NEED WHAT YOU NEED TO DO

PROTEIN
YOGURT TRIFLE
PROTEIN YOGURT TRIFLE
WHAT YOU NEED WHAT YOU NEED TO DO

• ¾ cup (200g) raspberry Divide the yogurt between 2 small bowls. Top with muesli, dates,
Serves: 2
protein yogurt (like Arla and raspberries. Serve immediately.
Prep: 5 mins
Cook: 0 mins Skyr)
• 2 tbsp. muesli
• 2 dates, chopped
• ⅜ cup (50g) raspberries

Nutrition per
serving:
376 kcal
1g Fats
24g Carbs
12g Protein

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WHAT YOU NEED WHAT YOU NEED TO DO

COCONUT-BANANA
MILLET CUSTARD
COCONUT-BANANA MILLET CUSTARD
WHAT YOU NEED WHAT YOU NEED TO DO

• ⅓ cup (75g) raw millet Before cooking the millet rinse it thoroughly in hot water, then
Serves: 2 bring to the boil with ½ cup of coconut milk and ¼ a cup of
Prep: 5 mins • 1 cup (240ml) coconut milk
• 1 tbsp. honey water. Simmer for about 15 minutes, until the liquids are
Cook: 15 mins
• 1 banana completely absorbed.
• 1 tbsp. of lemon juice
Place the soft groats in the blender or food processor, add the
remaining coconut milk, honey, peeled banana and lemon
juice. Mix for a perfectly smooth mousse (about 1-2 minutes of
Nutrition per high-speed mixing).
serving:
144 kcal
2g Fats
To obtain a very smooth consistency, you might need to mix it
32g Carbs for a longer period of time, so be patient.
2g Protein
Serve warm or cold.

Serving suggestions:
- maple syrup, passion fruit, pomegranate seeds, mixed
GF DF
berries, jam.

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 WHAT YOU NEED WHAT YOU NEED TO DO
CHOCOLATE
MILLET PUDDING
CHOCOLATE MILLET PUDDING
WHAT YOU NEED WHAT YOU NEED TO DO

• ½ cup millet (3.5 oz./ Put the millet in a saucepan, add the milk, cover and bring to
Serves: 3
Prep: 5 mins
100g) boil. Reduce the heat and cook covered for about 15 minutes
Cook: 15 mins • 2 cups plant milk until the millet is soft and absorbs all the liquid.
(475ml) + more if
necessary Add in the cocoa powder and honey. Mix thoroughly until the
• 2 tbsp. natural cocoa cocoa dissolves.
powder
• 2 tbsp. honey Blend in a food processor or blender until smooth for about 2
Nutrition per
serving:
• handful berries minutes. At this point, you can add more milk to achieve the
212 kcal desired consistency.
3g Fats
40g Carbs Serve hot or cold, topped with berries.
6g Protein

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VEGAN ORANGE
CHOCOLATE MOUSSE
VEGAN ORANGE CHOCOLATE MOUSSE
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 cup sweet potato, peeled and Place cooked sweet potato and peanut butter in a food
Serves: 4
Prep: 10 mins
cooked (225g/0.5 lb sweet processor. Process until smooth and, then add cocoa powder,
Cook: 20 mins potato) maple syrup, and orange zest, blend again until smooth.
• ½ cup (125g) smooth peanut
butter Place chickpea brine in a clean bowl. Add lemon juice and
• ½ cup (50g) natural cocoa whip with a hand mixer until you achieve stiff peaks (this can
powder take around 3-6 minutes) – you should be able to invert the
• 6 tbsp. maple syrup bowl, and the whipped brine should not move an inch.
Nutrition per
serving:
• 1 tsp. orange zest
354 kcal • ½ cup (120ml) chickpea brine Fold whipped chickpea brine into the chocolate and mix until
17g Fats • ½ tsp. lemon juice well combined. The mixture will deflate slightly. Spoon the
39g Carbs mixture between 4 small serving glasses and place in the
13g Protein fridge for 8 hours (or overnight) for the mousse to set.

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 WHAT YOU NEED WHAT YOU NEED TO DO

LOW-CARB CHOCOLATE
LAVA CAKE
LOW-CARB CHOCOLATE LAVA CAKE
WHAT YOU NEED WHAT YOU NEED TO DO

• 1.5 oz. (50g) 85% dark Preheat the oven to 400°F (200°C) and grease 4 small
Serves: 4
Prep: 10 mins
chocolate, chopped ramekins with butter.
Chill: 5-7 mins • 1.5 oz. (50g) butter
• ½ tsp. vanilla extract Place the chocolate in a saucepan, add butter and slowly melt
• 2 eggs together.

Add the vanilla extract and stir until smooth, then set aside.
Allow the chocolate to cool slightly.
Nutrition per
serving:
205 kcal Crack the eggs into a bowl and beat with a hand mixer until
19g Fats fluffy. Pour in the melted chocolate and mix well.
3g Carbs
5g Protein Transfer the batter into the greased ramekins and place in the
oven. Immediately lower the heat to 350°F (175°C). Bake for
5 minutes, then remove from the oven and serve lukewarm
with a dab of crème or ice cream (optional and not included in
nutrition info).
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VEGAN CRÈME
BRULEE
VEGAN CRÈME BRULEE
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 vanilla pod Cut the vanilla pod with a knife lengthwise. Scrape the marrow
Serves: 4
Prep: 10 mins
• 6.7 fl. oz. (200ml) canned out with the tip of the blade and set aside.
Chill: 1 hr coconut milk, full fat
• 13.5 fl. oz. (400ml) almond In a pot, bring the coconut milk, almond milk, half of the brown
milk, unsweetened sugar, agar-agar, the vanilla pod and the marrow to the boil
• 4 tbsp. brown sugar while stirring often. Remove from heat as soon as it boils and
• 2 ½ tsp. agar-agar allow to cool in room temperature.
Nutrition per
serving:
Remove the vanilla pod. Divide the mixture over 4 dishes and
138 kcal leave to set in the refrigerator for 1 hour.
9g Fats
15g Carbs Sprinkle the crème with the rest of the brown sugar and
1g Protein caramelize it with a burner torch.

GF DF

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 WHAT YOU NEED WHAT YOU NEED TO DO

COCONUT
CUSTARD
COCONUT CUSTARD
WHAT YOU NEED WHAT YOU NEED TO DO

• 3 eggs In a bowl, beat together the eggs, vanilla, and stevia until
Makes: 4
Prep: 5 mins
• 1 tsp. vanilla extract fluffy. Fold in the coconut and add the milk. Mix well and
Cook: 45 mins • 2 tbsp. stevia transfer into 4 small ovenproof ceramics. Bake for 45 minutes,
• 1 cup desiccated coconut, until the top, is slightly browned.
unsweetened
• 1 ⅔ cup (400ml) coconut In the meantime, prepare the sauce by mixing the jam with
milk, unsweetened 2-4 tbsp. of water.
• 2 tbsp. strawberry jam
Nutrition per
serving:
Serve warm with strawberry sauce on top.
163 kcal
12g Fats
8g Carbs
6g Protein

GF DF

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WHAT YOU NEED WHAT YOU NEED TO DO

PEANUT BUTTER &

JAM OAT MUFFINS
PEANUT BUTTER & JAM OAT MUFFINS
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 ½ cups (140g) rolled oats Heat the oven to 350°F (180°C). Line a muffin tray parchment
Serves: 8
Prep: 10 mins
• 1 tsp. baking powder with muffin liners.
Cook: 25 mins • ¼ cup (60ml) honey
• 1 egg In a large bowl, mix all ingredients, apart from the jam into the
• 1 cup (235ml) almond milk muffin liners.
• ½ cup (120g) natural peanut
butter Bake for 20-25 minutes, until lightly golden. Cool completely
• 8 tsp. raspberry jam before storing.
Nutrition per
serving:
288 kcal Store in a sealed container at room temperature for up to 4
11g Fats days or freeze for up to 3 months.
41g Carbs
7g Protein

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LEMON & POPPY

SEED MUFFINS
LEMON & POPPY SEED MUFFINS
WHAT YOU NEED WHAT YOU NEED TO DO

• scant 1 ½ cups (180g) Preheat oven to 375°F (190°C). Line a muffin tin with 9 muffin
Makes: 9
Prep: 15 mins
buckwheat flour liners.
Cook: 15 mins • 1 ½ tsp. baking powder
• ½ tsp. baking soda In a medium bowl, whisk together the flour, baking powder,
• ½ tsp. salt baking soda, salt, and poppy seeds.
• 2 tbsp. poppy seeds
• zest from 2 lemons In a separate bowl, add lemon zest and sugar, and rub the
• ⅓ cup (65g) coconut sugar lemon zest into the sugar with your fingers. Next add in eggs,
Nutrition per
serving: • 2 large eggs yogurt, lemon juice and almond extract; mix until smooth and
192 kcal • ⅝ cup (150g) vanilla soy well combined.
9g Fats yogurt
23g Carbs • juice from 1 lemon Fold in the dry ingredients until almost combined, then stir in
5g Protein • ½ tsp. almond extract melted and cooled coconut oil.
• ¼ cup melted coconut oil
Divide batter evenly between the 9 muffin cups. Bake in the
oven for 15-20 minutes or until toothpick comes out clean.

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 WHAT YOU NEED WHAT YOU NEED TO DO

CARAMEL MUFFINS
CARAMEL MUFFINS
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 ⅞ cups (225g) buckwheat Preheat the oven to 370°F (190°C).

Makes: 12
Prep: 10 mins flour
Cook: 25 mins • 3 eggs Mash the banana with a fork in a large bowl. Then add the
• 1 tsp. cinnamon buckwheat flour, eggs, cinnamon, baking powder, milk, apple,
• 1 banana and mix well.
• 1 apple, peeled, cored and
chopped Grease a muffin tin and evenly fill 12 molds with the batter.
• 1 ½ tsp. baking powder Bake in the oven for about 25 minutes. Leave to cool before
Nutrition per
serving: • ⅔ cup (150ml) coconut or serving.
146 kcal almond milk
6g Fats • ½ cup (100g) 75% dark
21g Carbs chocolate
5g Protein

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 WHAT YOU NEED WHAT YOU NEED TO DO

BROWNIESS WITH
CASHEW ICING
BROWNIES WITH CASHEW ICING
WHAT YOU NEED WHAT YOU NEED TO DO

For the brownies: Preheat oven to 350°F (176°C) and grease an 8x8 inch
Makes: 9
Prep: overnight
• ½ cup (115g) coconut oil, baking tin with a little coconut oil.
Cook: 30 mins melted
• 2 eggs Place the melted coconut oil in a large bowl, then stir in the
• ½ cup (95g) coconut palm eggs, sugar, maple syrup, vanilla extract, baking powder, salt
sugar and cocoa powder. Next, add the flour and mix well.
• 3 tbsp. maple syrup or honey
• 1 tsp. vanilla extract Scoop the batter into the greased baking tin and bake for
Nutrition per
serving:
• ¾ tsp. baking powder about 25-30 minutes. Once ready, remove from the oven and
296 kcal • pinch salt let cool completely (about 1 hour) before covering with icing.
19g Fats • ½ cup (50g) unsweetened
32g Carbs natural cocoa powder To make cashew cream icing combine all of the icing
6g Protein • 1 cup (120g) buckwheat flour ingredients together in a high-speed blender and blend until
smooth. Add more milk, as needed, to thin the icing and more
For the icing: salt or sweetener to taste.
• ½ cup (75g) raw cashews,
soaked* Once brownie has cooled spoon the frosting on top, cut into 9
GF DF • juice of ½ lemon squares and enjoy.
• 1 tbsp. maple syrup
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• 1 tbsp. plant milk *Soak cashews in a large bowl covered with a few inches of water for at
• 1 tsp. vanilla extract least 6 hours or overnight
• pinch of salt
WHAT YOU NEED WHAT YOU NEED TO DO

GLUTEN-FREE
ZUCCHINI BLONDIES
GLUTEN-FREE ZUCCHINI BLONDIES
WHAT YOU NEED WHAT YOU NEED TO DO

• 5.2 oz. (150g) buckwheat Preheat the oven to 360°F (180°C) and grease a 23 cm
Makes: 12
Prep: 10 mins
flour square brownie tin.
Cook: 35-45 mins • 1 tsp. gluten-free baking
powder In a bowl, mix together flour, baking powder and salt.
• ½ tsp. salt
• 7 oz. (200g) zucchini, finely In a separate bowl, combine the grated zucchini, soy yogurt,
grated vanilla extract, honey and sugar. Mix until well blended.
• 3 tbsp. soy yogurt
Nutrition per
serving:
• 1 tsp. vanilla extract Gently add the dry ingredients into the wet ingredients, then
130 kcal • 2 tbsp. honey, or maple fold in the chopped dark chocolate. Transfer the batter into the
5g Fats syrup brownie tin and bake for 35-45 minutes, until the top is firm
20g Carbs • 2.5 oz. (70g) coconut sugar and brown.
3g Protein • 3.5 oz. (100g) dark
chocolate, roughly chopped Remove from the oven and let cool completely in the pan. Cut
into 12 pieces and serve.

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GLUTEN-FREE
BANANA BREAD
GLUTEN-FREE BANANA BREAD
WHAT YOU NEED WHAT YOU NEED TO DO

• 3 medium ripe bananas Preheat the oven to 350°F (180°C). Line a 9x5-inch loaf tin
Serves: 12
Prep: 10 mins
• 1 banana, halved to top with parchment paper.
Cook: 60-75 mins (optional)
• ½ tsp. vanilla extract Mash bananas in a large bowl, then add the remaining
• 1 egg ingredients (apart from the flours) and mix well until smooth.
• 3 tbsp. coconut oil, melted Finally, add the almond and buckwheat flour. Mix well until
• ¼ cup (50g) coconut palm combined.
sugar
Nutrition per
serving:
• 2-3 tbsp. maple syrup Transfer the batter into the loaf tin and top with the halved
247 kcal • 3 ½ tsp. baking powder (gluten banana (optional). Bake in the oven for 60-75 minutes, until
12g Fats free) firm and golden.
31g Carbs • ¾ tsp. sea salt
6g Protein • 1 tsp. ground cinnamon Remove from the oven and let cool completely before serving.
• ¾ cup (180ml) unsweetened
almond milk
• 1 ¼ cup (150g) almond flour
• 2 cups (240g) buckwheat flour
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VEGAN LEMON &

COCONUT CAKE
VEGAN LEMON & COCONUT CAKE
WHAT YOU NEED WHAT YOU NEED TO DO

Wet ingredients: Heat the oven to 180°C (355° F).

Serves: 12
Prep: 30 mins
• 1 cup (240ml) almond milk,
Cook: 45 mins at room temp. Line a 1 kg/2 lbs. tin with baking paper.
• ⅓ cup (80g) coconut oil
• ⅔ (125g) coconut sugar Whisk softened coconut oil and sugar together with an electric
• 2 tbsp. lemon juice whisk. Add in the lemon zest, lemon juice and room
temperature almond milk and mix well with a spatula. Next,
Dry ingredients: add in the desiccated coconut.
Nutrition per
serving: • zest of 4 lemons
207 kcal • 1 cup (80g) desiccated In a small bowl, mix the flour with the baking powder and
11g Fats coconut baking soda. Next, fold in the flour into the wet ingredients
24g Carbs • 1 ¾ cups (210g) all-purpose and mix well, then transfer the batter to the prepared baking
2g Protein white flour, sifted tin.
• 1 tsp. baking powder
• ¾ tsp. baking soda Bake for about 45 minutes, until a toothpick comes out clean
and the top is nicely browned. Allow to cool completely before
serving.
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Once cool you can sprinkle the cake with some icing sugar
(optional).
 WHAT YOU NEED WHAT YOU NEED TO DO

FIERY GINGER
COCONUT MACAROONS
FIERY GINGER COCONUT MACAROONS
WHAT YOU NEED WHAT YOU NEED TO DO

• 3 eggs Preheat the oven to 360°F (180°C).

Makes: 8
Prep: 10 mins
• 1 cup (200g) of coconut
Cook: 20 mins sugar Meanwhile, use a hand mixer to beat the eggs with the sugar
• 2 ½ cups (225g) desiccated until thick, white and airy. This takes about 4 minutes. Mix the
coconut, unsweetened shredded coconut, ginger and chili pepper through.
• 2 tbsp. crystallized ginger,
finely chopped Using the ice cream scoop, scoop the balls of the mixture and
• 1 tsp. red chili pepper, finely place on a baking sheet covered with parchment paper.
Nutrition per
serving:
chopped
310 kcal Bake in the oven for about 20 minutes until golden brown.
19g Fats
30g Carbs
4g Protein

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 WHAT YOU NEED WHAT YOU NEED TO DO

PEANUT BUTTER
GRANOLA BARS
PEANUT BUTTER GRANOLA BARS
WHAT YOU NEED WHAT YOU NEED TO DO

• ⅓ cup (100g) honey Prepare an 8x8 inch baking tray by lining it with baking paper.
Serves: 12
Prep: 20 mins • ¼ cup (65g) peanut butter
Chill: 2 hrs • ¼ cup (50g) coconut oil In a medium saucepan, mix together the honey, peanut butter
• 1 tsp. vanilla extract and coconut oil. Heat over low heat, until everything is melted.
• pinch salt Bring to a simmer and cook for 1 minute. Remove from the
• ½ cup (70g) almonds, chopped heat and allow to cool for 10 minutes.
• 2 cups (185g) rolled oats
• ⅜ cup (65g) dark chocolate, Once cooled slightly, stir in the almonds, rolled oats and most
Nutrition per of the chocolate (leave some to top the bars).
serving: chopped
204 kcal
11g Fats Transfer the mixture into the lined tray and firmly press it
21g Carbs down.
4g Protein
Tops with the remaining chocolate, then refrigerate for
minimum 2 hours.

Once chilled, cut into 12 bars and store in a air tight container
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WHAT YOU NEED WHAT YOU NEED TO DO

FIT ALMOND
ENERGY BALLS
FIT ALMOND ENERGY BALLS
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 cup (120g) almond meal Place the almond meal into a bowl, add honey and oil and mix
Makes: 6
Prep: 10 mins
• 2 tbsp. of honey (or maple well using your hand, pressing firmly. Form 6 balls.
Cook: 0 mins syrup)
• 1 tsp. coconut oil, melted You can also add half a teaspoon of lemon juice to break the
• ½ tsp. lemon juice (optional) sweetness.
• 2 tbsp. desiccated coconut
or poppy seeds Roll the energy balls in coconut poppy seeds.
Nutrition per
serving:
178 kcal
14g Fats
8g Carbs
6g Protein

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WHAT YOU NEED WHAT YOU NEED TO DO

VANILLA & COCONUT

TRUFFLES
VANILLA & COCONUT TRUFFLES
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 cups (200g) desiccated Slightly heat the oils and coconut milk in a pot over low heat.
Makes: 10
Prep: 10 mins
coconut + 3 tbsp. Add the 200g desiccated coconut, vanilla extract and maple
Chill: 60 mins • ¼ cup (60ml) coconut milk, syrup, then mix well. Transfer into a container and chill in the
canned fridge for 1 hour.
• ¼ cup (50g) coconut oil
• ½ tsp vanilla extract Once the batter is firm, form around 10 balls and roll them in
• 3 tbsp. maple syrup the extra coconut, eat straight away or store in the fridge
until necessary.
Nutrition per
serving:
222 kcal Pro tip: add more milk if the batter is too dry and does not
21g Fats want to roll into balls.
6g Carbs
1g Protein

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CHOCOLATE AND SEA

SALT NUT CLUSTERS
CHOCOLATE AND SEA SALT NUT
CLUSTERS
WHAT YOU NEED WHAT YOU NEED TO DO

• ½ cup(100g) 75% dark Melt the chocolate in a bowl bath or in the microwave.
Makes: 30
Prep: 15 mins
chocolate
Cook: 10 mins • 90 almonds (around 3 oz./90g) Place the almonds in the melted chocolate and mix well until
• sea salt all the almonds are covered.

Using a fork take out 3 almonds at a time and transfer onto a

sheet of baking paper, stack them on top of each other.
Repeat until you have used all the almonds, making 30
Nutrition per
clusters.
serving:
38 kcal
3g Fats Sprinkle with sea salt when the chocolate is almost dry, then
2g Carbs place into the fridge for 10 minutes.
1g Protein

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 WHAT YOU NEED WHAT YOU NEED TO DO

TAHINI STUFFED DATES

IN DARK CHOCOLATE
TAHINI STUFFED DATES IN DARK CHOCOLATE
WHAT YOU NEED WHAT YOU NEED TO DO

• ⅓ cup (50g) chopped dark Melt the chocolate in the microwave or in a water bath.
Makes: 9
Prep: 20 mins chocolate
Cook: 0 mins • 9 pitted medjool dates, Fill the dates with tahini and cover with the dark chocolate.
pitted Place on a chopping board covered with a sheet of baking
• 3 tbsp. tahini paper and sprinkle with desiccated coconut (optional).
• 1 tbsp. desiccated coconut
(optional) Finally, place the dates on the chopping board in the fridge
for 10 minutes to allow the chocolate to set, then remove
Nutrition per
serving:
and enjoy.
126 kcal
6g Fats
13g Carbs
3g Protein

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CHOCOLATE
HUMMUS DIP
CHOCOLATE HUMMUS DIP
WHAT YOU NEED WHAT YOU NEED TO DO

• 12.7 oz. (360g) chickpeas Drain and rinse the chickpeas. Put all the ingredients in a food
Serves: 8
Prep: 10 mins
• 2 tbsp. natural processor or a high-speed blender and blend into a smooth
Cook: 0 mins unsweetened cocoa paste. Add more water if necessary to achieve the desired
powder consistency.
• 2 tbsp. maple syrup
• 1 tbsp. tahini Serve as a dip with fruit.
• ½ tsp. cinnamon
• 1 tsp. vanilla essence
Nutrition per
serving:
• 2 tbsp. water
93 kcal
3g Fats
11g Carbs
5g Protein

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GRILLED PEARS WITH

LEMON YOGURT
GRILLED PEARS WITH LEMON YOGURT
WHAT YOU NEED WHAT YOU NEED TO DO

• 4 pears, halved If you are using the BBQ, heat it up. If not, then prepare a
Serves: 4
Prep: 10 mins
• zest of 1 lemon non-stick grill pan.
Cook: 5 mins • ½ tsp. ground cardamom
• 1 tbsp. honey Halve the pears and remove the core with a spoon.
• 8.8 oz. (250g) natural yogurt
• 1 oz. (30g) pecans Mix the lemon zest, cardamom, and honey with the yogurt.
• 8 biscoff biscuits Chop the pecan nuts coarsely. Break the biscuits into pieces.
Nutrition per
serving:
Grill or BBQ the pears for 5 minutes.
163 kcal
12g Fats Spread the grilled half pears over the plates, top with a
8g Carbs spoonful of yogurt, sprinkle with the pecan nuts and decorate
6g Protein with a few pieces of biscuit.

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PROTEIN CREPES
PROTEIN CREPES
WHAT YOU NEED WHAT YOU NEED TO DO

• ½ cup (65g) buckwheat flour In a bowl, combine all ingredients and mix well.
Serves: 4
Prep: 5 mins
• 1 scoop (0.8 oz./25g) vanilla
Cook: 10 mins whey powder Heat a pan and grease with some coconut oil. Pour batter into
• ¼ tsp. baking soda skillet and move it around so it spreads out thin.
• 2 eggs
• 2 tsp vanilla paste Once the batter starts slightly bubbling flip the crepe and cook
• ½ cup plant based milk on the other side for another minute. Transfer on a plate and
• 1 tbsp. coconut oil repeat the process until you use up all the batter.
Nutrition per
serving:
152 kcal Stuff with your favorite toppings and serve.
7g Fats
12g Carbs
10g Protein

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CHERRY SORBET
CHERRY SORBET
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 ¾ cups (400g) frozen Blitz the frozen cherries in a food processor or high speed
Serves: 4
Prep: 10 mins
pitted cherries blender with the honey, 1 tbsp. of lemon juice, 4 tbsp. of yogurt
Cook: 1 hr • 2 tbsp. honey and 4 tbsp. of water until smooth.
• 1 tbsp. lemon juice
• 4 tbsp. vanilla soy yogurt Spoon into a freezer-proof container then freeze for 1 hour.
(e.g. Alpro)
• 4 tbsp. water Scoop out the sorbet into serving glasses, top with mint and
• mint leaves, to serve serve immediately.
Nutrition per
serving:
109 kcal The ingredients will make approx. 8 scoops of sorbet (2 per
1g Fats serving).
24g Carbs
2g Protein

GF DF

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WHAT YOU NEED WHAT YOU NEED TO DO

CURRIED NUT MIX

CURRIED NUT MIX
WHAT YOU NEED WHAT YOU NEED TO DO

Makes: 14 oz. • 1 cup of each cashews (150g), Preheat oven to 300°F (150°C). Line a baking tray with baking
(400g) almonds(140g), pecans (100g) paper.
Prep: 10 mins • 4 tbsp. coconut oil
Cook: 30 mins • 2 tsp. coconut palm sugar In a small saucepan, melt the oil with brown sugar, curry
• 4 tbsp. curry powder powder, salt, cumin and cayenne powder. Stir for a few
• ½ tsp salt minutes until the sugar has dissolved.
• 1 tsp. cumin
• cayenne pepper, to taste Pour this mixture over nuts and stir well to coat. Spread the
Nutrition per
serving:
nuts out on the lined baking sheet and bake for 25 to 30
106 kcal minutes until golden brown.
10g Fats
4g Carbs Let it cool and store in an airtight container.
3g Protein
This recipe makes around 14 oz. (400g) and the nutrition
value is approximate for ½ oz. (15g).

GF LC

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