December 8, 2022
Christmas Chocolate Lava Cake
Christmas Chocolate Lava Cake
INGREDIENTS
- 30g Chocolate Protein Powder (Quality Gourmet Chocolate Powder - you will find here at the gym)
- 5g Cacao Powder
- 4g Baking Powder
- 130g Low Fat Greek Yoghurt (Plain or flavoured)
- 15g Sweetener (you can use any sweetener such as stevia, erythritol etc)
- 190ml Water
Sauce Ingredients
- 15g Chocolate Protein Powder
- 60ml Unsweetened Almond Milk (may need to use more or less depending on your protein powder)
- 3g Cocoa Powder
METHOD
- Microwave for 2 - 4 minutes taking it out every 30 seconds to avoid overflowing. Leave it out for 10 - 15 seconds and continue.
- Or bake in the oven at 180 degrees Celsius for 15 - 20 minutes (depending on the oven)
- It is important to use a HIGH quality protein powder & make sure to keep an eye on it while it’s baking especially if you’re using a microwave.
- Brands & certain ingredients can be substituted to your own liking if needed.
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