December 23, 2025
Choc Protein Christmas Brownies
Ingredients
- 70 g chocolate protein powder
- 2 tbsp raw cacao powder (replace cocoa 1:1)
- 170 g smooth peanut butter
- 5 tbsp milk of choice (add 1 extra tbsp if mixture feels too thick)
- 3 tbsp maple syrup
- Optional: ½ tsp vanilla extract or a pinch of salt (helps balance cacao’s bitterness)
For the Chocolate Topping
- 100 g dark chocolate (70% or higher)
- 1 tsp coconut oil
Instructions
Step 1
Mix the peanut butter, maple syrup and milk in a large bowl.
Step 2
Add the protein powder and cacao and mix to form a smooth dough.
Step 3
Roll out between two pieces of baking paper to your preferred thickness. Use a Christmas tree cookie cutter to cut out Christmas tree shapes. Freeze for 30-60 minutes
Step 4
Break up the dark chocolate into a heat-proof bowl and add the coconut oil. Melt in the microwave, then drizzle on top of the chilled brownies ensuring the sides are covered.
Step 5
Freeze again for around 10 minutes or until the chocolate is set.
Nutrition and Cooking Times
Prep time: 30 minutes | Freeze time: 60 minutes | Total time: 1 hour 30 minutes
Nutrient Value: Calories: 210kcal | Protein: 10g | Fat: 18g | Carbohydrates: 13g
Barbell & Trap Bar Training
In this bulletin we discuss Lactate & Brain Health. . .
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates