Month: September 2012

It’s Recipe Time Again – The “Cakiest” Protein Cake EVER!


It’s been a while since I posted a recipe for you, so I’m here this week with what I am calling the “cakiest” protein cake you’ve probably ever had!

The cake, “Almond Protein Cake”, is based on one of the recipes in Easy Tasty Clean, with a few ingredients switched in or out. When I made this version of the cake I wanted to make something a low in carbs, high in protein and tasty off the scale. I knew my Cherry Bakewell recipe was a winner, but it contains fruit, which is high in fructose, a natural sugar, and I know some of you are very careful on how much sugar you put into your bodies. So what if I took the fruit away, added some extra fibre and some more healthy fats, and made it in a loaf tin instead of a shallow cake tin? Would that work? The answer was YES, so here is the finished recipe! I dare you not to try it.

Easy Tasty Clean’s Almond Protein Cake

Ingredients:

  • 2 eggs
  • 2 egg whites
  • 1 small pot (170g / 6oz) 0% fat Greek yogurt
  • 1 tsp. almond extract
  • ⅓ cup water
  • 1 tbsp. coconut oil
  • ½ cup ground almonds
  • ¼ cup ground flax seed
  • 2 scoops vanilla protein powder (if you don’t have protein powder you can use 60g / 2 oz oats, oat flour, brown rice flour or wholemeal flour with 1 tsp. vanilla essence but this will lower the protein content and increase the carbohydrates)
  • 2 tsp. baking powder
  • 2 tbsp. stevia
  • 1 tbsp. flaked almonds to decorate

Directions:

Mix all the wet ingredients in a blender, add the dry ingredients (apart from flaked almonds) and blend on high speed for half a minute or so, until combined.

Pour mixture into a pre-greased loaf tin, sprinkle over the flaked almonds, and bake in a pre-heated oven at 180C / 350F / gas 4 for 25-30 minutes, turning half way through cooking time. Slide a butter knife into the cake to test if fully cooked, if it comes out clean it’s done.

Cut into 6 generous slices, serve warm or cold.

This cake contains no sugars to preserve it so please keep it in the fridge and use within 3-4 days.

Nutritional breakdown: 174 calories, 17g protein, 6g carbohydrates, 10g fat (2g of which is saturated but this is from the coconut oil, which is actually a healthy fat too!)

And here’s the finished product! Moist, cakey, dee-licious!!!

Almond Protein Cake. Easy Tasty Clean style.

Easy Tasty Clean Almond Protein Cake

Hope you enjoy it as much as I did!!

Until next time, keep it clean and healthy…

Janice.

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Spreading the Word


Easy Tasty Clean is 2 weeks old! Seems a little crazy to celebrate, right?! But it honestly I feel like the idea behind the book is catching on and the word is spreading amongst like-minded people, so that’s nice.

Today I had my first online review of the book published, courtesy of Linzi Barrow at Lancashire Food Blog. She not only reviewed the book but chose to cook the Stuffed Walnut-Topped Mushrooms from the book, which she said she loved as they were a great snack meal and she served them with steamed homegrown green beans. Click on the LF logo to read the review. And for those overseas who are wondering what ‘Lancashire’ is – it’s the English county I live in! It covers an area of about 50 miles by 30 miles and includes places such as Preston and Lancaster, and is not far from Manchester.

So with that review under my belt I was excited to be asked by a different blogger (a fellow health & fitness addict!) if I would like to be interviewed and the book featured on her blog. The owner of the blog is actually a proper real life reporter, appearing on NBC in America and various other channels, so I expect the sort of questions she might ask to be quite probing and I’m looking forward to seeing how that one turns out! Stay tuned!

Today I want to share something with you that I put up on my Facebook page a few days ago, it’s the big blue sign on the right here.

I created this sign after being asked for some diet advice by someone I know through Facebook. This person sent me a sample of their daily food and asked what could they do to improve things and lose a few pounds. So of course I pointed out the sugar that was included in a couple of things and saw that some carbs might need to be added earlier in the day to avoid the fatigue and cravings later on, but the main thing I noticed was that there was hardly any fat in the foods being consumed. This got me thinking about how I used to view fats. All we hear on television and in magazines is that we need a low fat diet.

Only eat low fat products.

Cut out fat and you’ll lose weight.

Eating fat will make you fat.

And I suddenly realised that although it’s obvious to me now that these statements are far from being wholly true, maybe there’s a whole section of the population that only hear what they’re told and are literally avoiding ALL fat. So this is what I posted onto Facebook, in an attempt to dispel a couple of these myths:

Who is afraid of the ‘F’ word – FAT??? You shouldn’t be! Fat is essential to our bodies to ensure proper function and when taken in the right quantities can provide us with energy, keep our minds in tip-top condition, reduce our blood pressure and keep our skin and hair full of life. But it is the healthy, unsaturated fats such as olive oil or nut & seed oils that we need to consume, rather than the saturated fats such as butter. So yes, if you eat too much fat, even healthy fat, this will contribute to weight problems, but similarly if we don’t eat enough fat then we are not providing our bodies with enough of the essential fatty acids it needs to function properly. As a guide, we should eat around 35% of daily calories from fat. Healthy fat. That’s around 20% of our diet by weight. So don’t be afraid to add a little olive oil to your salads or have a handful or walnuts or almonds as a snack, and make sure you consume two portions of oily fish per week, to keep your motor running smoothly!

I hope reading the above helps even one person here. Hands up if you learnt even one little thing.
Interestingly, one of the replies to this post correctly pointed out that so-called low-fat products in the supermarkets are inevitably full of sugar. But the marketing people conveniently forget to tell us this. It shows how irresponsible the food industry can be and only proper education can help us successfully navigate the supermarket shelves in today’s society. Ok, end of lecture 😉
So the title of the post is ‘Spreading the Word’, and that’s what I’d like you all to do now. If you have purchased the ‘Easy Tasty Clean’ book and have enjoyed it, or if you just like reading this blog, please share. Tell your friends, put it on your Facebook, point them in the right direction and let’s get people eating healthier and living the lives they deserve. I will be adding more educational posts in the near future.
Have a great, healthy week everyone.
Janice.

A Successful Book Launch!


Is it really only one week since I flicked that cyber switch and release my e-Book Easy Tasty Clean to the world? It feels like a lot longer to be honest!

This first week began with a lovely flurry of buyers, eager to get their hands on the book, which had been much anticipated by Nancy Reinhardt’s coaching clients, my own fitness friends and many clean living fans too. The rest of the week didn’t disappoint either, with a steady flow of would-be clean-eaters ready to improve their eating habits and widen their repertoire of go-to recipes. So I thank everyone who has got themselves a copy of the book up to now, I appreciate you all!

I’ve had a great response from people reading the book too, comments such as these:-

“I love this book – thank you so much!! Already prepping for a grocery run so I can make several recipes the week.”

“I love it already! Had a quick peruse, beautifully presented, the recipes look amazing. There isn’t one I don’t want to try which impresses me sooo much. All are affordable too which makes clean eating so much easier and I love that you provide nutritional breakdown too.”

“I have just downloaded the book and the only thing that I can say is “WOW”!!!!  I expected it to be a very nice and useful book, but you have blown my expectations out of the water!  Nice job and congratulations on putting out such a fantastic book.”

So, I was very pleased to hear this type of reaction. And I should just add that none of the above were from family or friends 😉

The true test, however, is of course in the cooking. How would the recipes be received when they were actually made and eaten? Again I’ve had several great comments, these two both came in last night:-

“Made the Vanilla Protein Pancakes with Greek Yogurt & Fruit from the cookbook this morning, they were great! Even my girls liked them!! :)”

“I made the turkey meatloaf, but put it all in muffin tins….. It was awesome!!! Should have made the big meatloaf as its all gone!!”

The testimonial that I’m most proud of this week came from Sarah Laurie, who is an amazing girl who has transformed herself into a fitness goddess, she certainly knows all there is to know about clean eating and hitting the gym! I’ve put her full review at the bottom of the home page of the website so please go and have a look what she had to say, I still read it and smile. Thanks Sarah!

Easy Tasty Clean on Facebook

Join Easy Tasty Clean on Facebook

Last night I had a great message from Leigh, who says she has just planned out a whole week of meals based on the recipes in the book, and that she would be feeding her whole family of 7 the same! I told her I was honoured that she was using the book to fulfil the dietary requirements of herself and her family, and I am. This is exactly how I wanted to help people to cook delicious food that is also clean and very healthy. Go Leigh!

The last thing that I have done this week is get the Easy Tasty Clean Facebook ‘Like’ page up and running. On there I will share clean eating tips & recipe ideas, so please click on the big ‘f’ to the left there and click ‘Like’ on the page if you would like to keep up to date with me that way.

I wish you all a great up-coming week, keep it clean!

Janice.

Launch Day Is Finally Here!


Easy Tasty Clean has finally been launched!!! I almost can’t believe it!  Almost 3 months ago I cooked my first dish for the book, which I had no idea would turn out as big as it has. 162 pages, 60 recipes, thousands of words and not 1 but 2 e-Books (for the price of one)!!! I think I should be proud of myself. Ok, I am. www.easytastyclean.com is live!!

Strangely, when I flicked the switch to make the ‘Buy Now’ buttons live this morning, I felt like I wanted to do it quietly, so no one noticed, just let it slip out into the ether of the worldwide web when no one was watching. Maybe it’s the knowledge that actual real living people with opinions and sometimes harsh words may get their copy and I’d be open to public opinion. I know I shouldn’t worry because I’ve had my little team of testers making the recipes, my close friends reviewing the words in the introductory chapters for me, and I know I’ve cooked and photographed every single one of the recipes myself, so I should have confidence that all is well.

Since you last saw the book, the cover has been enhanced slightly to include Nancy Reinhardt, who has kindly written a great foreword for the book and also shares her clean eating tips in the book too. Nancy is featuring the book on her own website too as she believes passionately that there is a need for a book like this, for people who want to create truly clean meals and who are working towards a goal of a fitter and leaner body. This is the new cover anyway, what do you think?

Lately I’ve also been investigating the possibility of getting the book printed as a full-colour book, just an idea at the moment but who knows, I could be sending out signed copies of those soon! Hee hee.

So, what’s next for the Easy Tasty Clean inventor? I don’t want to say too much but what I will say is that I couldn’t resist buying a couple of nice-looking dishes the other day, and they don’t feature in this book. That’s all.

Personally, I have received my September workout Challenge pack from Nancy Reinhardt this morning, so I will be giving it some welly in the gym later. And maybe now I have all this spare time on my hands, maybe I’ll have time for a little fun!!!

This is not the end of the blog now the book is out there on sale, I will be keeping you updated on how it’s going, so please stay with me if you can!

Janice.