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19 superfoods to add to your regime

 

Eat your way to happiness with these top feel-good super foods.

Clinical dietitian Dr Sarah Schenker and psychologist and nutritional therapist Dr Christy Fergusson share their insights:

Pumpkin seeds (pepitas)

Dr Sarah Schenker says: Pumpkin seeds contain tryptophan – the amino acid needed to make several important hormones including the mood-regulating neurotransmitter serotonin. Serotonin plays a role in fighting anxiety, promoting good moods and producing the hormone melatonin to help regulate your sleep pattern.

Dr Christy Fergusson says: A handful of pumpkin seeds could be all you need to give your body the building blocks it needs to make serotonin and wave goodbye to cravings and the blues, especially as the tryptophan helps to produce important B-vitamin niacin, needed for good mental health and to prevent depression.

Work it: Sprinkle pumpkin seeds on salads, breakfast cereals, porridge and stir into yoghurts. 


Chia Seeds 

Dr Sarah Schenker says: Chia seeds are rich in fibre, calcium, potassium, iron, phosphorus and magnesium. Just one tablespoon of chia seeds contains five grams of fibre. So adding a tablespoon of chia seeds to your breakfast is a great way to increase your fibre intake and stabilise blood sugar levels. 

Dr Christy Fergusson says: Chia seeds are also rich in protein and packed full of tryptophan, an amino acid that encourages good mood, sleep and a sense of calm. 

Work it: Soak chia seeds in coconut water or yoghurt overnight and then mix with fruit for a nutritious breakfast.


Salmon 

Dr Sarah Schenker says: Salmon is a rich source of omega-3 fatty acids. Omega-3 fatty acids are vital for good mental health, brain function, energy production, oxygen transfer and immunity. Salmon contains omega-3 fats DPA (docosapentaenoic acid) and EPA (eicosapentaenoic acid), which can help to reduce inflammation. High levels of inflammation may be linked to depression. 

Dr Christy Fergusson says: Salmon is rich in DHA (docosahexaenoic acid). A lack of DHA increases corticotrophin, the hormone that is responsible for your day-to-day emotions. Without this your hypothalamic–pituitary–adrenal axis can become imbalanced and affect your ability to stay cool and calm, leaving you irritated, anxious and moody. 

Work it: Serve pan fried with steamed vegetables or flake into basmati rice.


Wholegrain Basmati rice 

Dr Sarah Schenker says: Fluctuations in blood sugar levels are usually associated with what we eat and drink but can also be caused by changes in mood and energy. After eating sugary foods or refined carbohydrates, your blood sugar levels can rise rapidly, which may cause feelings of stress and anxiety, only to crash soon after, which can then leave you feeling lethargic or in low spirits. Low-GI foods such as wholegrain basmati rice contain the type of carbohydrate that releases energy slowly, keeping your blood sugar levels steady and maintaining a more balanced, calm mood. 

Dr Christy Fergusson says: Many of us spend our days riding the blood sugar rollercoaster. We feel happy one minute, and then the next we are spiralling down towards irritability and anxiety. Wholegrain basmati rice could be just what you need to jump off the rollercoaster and feel calm and content from morning until night. 

Work it: Serve wholegrain basmati rice with curries, stews, casseroles, tagines and use in pilafs and kedgeree. 


Quinoa 

Dr Sarah Schenker says: Quinoa provides complex carbohydrates and fibre, which helps to maintain stable blood sugar levels. With a higher amount of protein than most grains, quinoa can help to control your appetite and reduce cravings for sugary and fatty snacks between meals. Feeling more in control of your appetite can reduce stress levels and help you make healthier choices at meal times. 

Dr Christy Fergusson says: To make feel-good happy chemicals, known as neurotransmitters, we need to provide the body with the building blocks in the form of amino acids found in complete proteins. Quinoa – a complete protein – can therefore provide us an abundant supply of amino acids. Just what our body needs to keep our brain brimming with feel-good brain chemicals.

Work it: Use quinoa in risottos and add to soups and salads.


Chickpeas 

Dr Sarah Schenker says: Chickpeas contain substances known as phytoestrogens, which can help to balance hormones such as testosterone, found in both men and women. When the level of this hormone rises, mood can be affected and increased feelings of stress and anxiety can occur. The fibre in chickpeas can prevent blood sugar fluctuations, which are associated with irritability.

Dr Christy Fergusson says: If you have been struggling with hormone havoc, nutritional superstars phytoestrogens could be just what your hormones need to go from haywire to harmonious. They lock into your hormone receptor sites and offer your body a more natural and gentler form of oestrogen. Over time, this can help to correct hormone havoc and make any monthly moods more bearable. 

Work it: Add chickpeas to salads, soups and stews and use to make hummus. 


Coconut 

Dr Sarah Schenker says: Coconut flesh is high in protein and fibre. The saturated fat in coconut oil supports the thyroid gland and the nervous system, both of which are important for maintaining your energy levels and help keep you in a positive mood. 

Dr Christy Fergusson says: The fatty acids in coconut oil are excellent for killing harmful pathogens (disease) and so potentially help prevent infections – which are both physically and mentally wearing. 

Work it: Add coconut to curries, grate into yoghurt and serve with fruit salad. 


Asparagus 

Dr Sarah Schenker says: Asparagus is one of the richest sources of B vitamin folate available, a lack of which has been linked to poor mood. 

Dr Christy Fergusson says: Folate is one of the key ingredients your body needs to make the feel-good mood chemical serotonin, without which you can’t properly metabolise what your body needs to feel upbeat and smiley. 

Work it: Serve steamed with fish or chicken dishes, use in omelettes and risottos. 


Blueberries 

Dr Sarah Schenker says: Blueberries contain large amounts of vitamins, including vitamin C and antioxidants that can help you feel more energetic and promote a healthier mood. 

Dr Christy Fergusson says: Blueberries are also full of seeds packed with the nutrient zinc – essential for hormone balance. 

Work it: Throw a handful of blueberries into your porridge or blend with yoghurt to make smoothies. 


Spinach 

Dr Sarah Schenker says: Spinach contains important vitamins including vitamins A, C and E, which are needed for the healthy production of thyroid hormones. Energy, appetite, mood, weight and body temperature are all governed by hormones that are produced by the thyroid gland and any hormone imbalance can produce a wide variety of symptoms. 

Dr Christy Fergusson says: If you have been struggling with low energy, weight gain and suspect your thyroid could be crying out for help, spinach will help give your system the ingredients it needs to make your thyroid hormones.

Work it: Use in salads, stir fries and soups. 


Avocado 

Dr Sarah Schenker says: Avocado is one of the highest sources of tryptophan, which is converted into serotonin, promoting feelings of happiness and relaxation. Avocados also contain omega-3 fatty acids, which can reduce your risk of depression. 

Dr Christy Fergusson says: Omega-3 fatty acids are vital for optimal brain function and will keep mood steady. 

Work it: Slice or mash avocado and add to wraps and pitta instead of mayonnaise. Add avocado to any smoothie for a creamy, dairy-free taste. 


Chicken/Turkey 

Dr Sarah Schenker says: Chicken and turkey are good proteins and a source of tryptophan, which is important for digestion, skin, nerves and serotonin production, promoting healthy sleep. What’s more, these foods also provide chromium, a dietary mineral that can help the body use insulin more effectively, improving energy levels. They also contain amino acid tyrosine, used to make the hormone adrenalin; aiding optimism, motivation and alertness. 

Dr Christy Fergusson says: Serotonin is by far one of the most important brain chemicals for determining our mood and regulating our sleep. Of the approximately 40 million brain cells, the majority are influenced by serotonin either directly or indirectly. In particular those cells that make us experience happiness, attraction, memory, appetite, sleep and even social behaviour.

This rich source of tryptophan is most effective when enjoyed with carbohydrate. This helps your body to absorb the tryptophan and boosts happy chemical, serotonin, more quickly. 

Work it: Use chicken or turkey in wraps and pitta pockets. Use turkey mince instead of beef or lamb mince in cottage pie or chilli con carne.


Pomegranates 

Dr Sarah Schenker says: The phytochemicals found in pomegranates stimulate the oestrogen and serotonin receptors in your body, so great news for mood boosting. 

Dr Christy Fergusson says: Pomegranate boosts serotonin levels and can help to lessen feelings of depression. 

Work it: Add pomegranate to tagines and couscous or sprinkle pomegranate seeds on your salad. Pomegranate seeds are also great for snacking. 


Ginger 

Dr Sarah Schenker says: Ginger contains a potent antioxidant, gingerol, which helps neutralise the harmful chemicals our bodies produce when we experience stress. Ginger can also help calm anxiety and can settle a nervous stomach. 

Dr Christy Fergusson says: Ginger is believed to have anti-inflammatory qualities. (Inflammation has been linked to depressive symptoms.)

Work it:  Grate some ginger into your soups and stir-fries and use to make tea. 


Bananas 

Dr Sarah Schenker says: Bananas contain tryptophan and vitamins A, B6 and C, fibre, potassium, phosphorous and iron as well as carbohydrates to get past the blood brain barrier. The body uses tryptophan to make serotonin and melatonin – mood-boosting and sleep-regulating chemicals respectively. 

Dr Christy Fergusson says: The average banana’s 12 milligrams of tyrosine combined with the banana’s vitamin content helps the brain manufacture feel-good brain chemicals. 

Bananas are also packed with mood-boosting minerals magnesium and potassium.

Work it: Slice half a banana onto wholemeal toast in the morning or blend into your smoothie. 


Beetroot 

Dr Sarah Schenker says: Beetroots contain a nutrient known as betaine, which can improve the production of the natural mood-enhancing serotonin, which plays a part in fighting anxiety, promoting good moods and producing the hormone melatonin to help regulate your sleep pattern. 

Dr Christy Fergusson says: Beetroot is not only your liver’s best friend, it is also perfect for calming your nerves and boosting your mood. 

Work it: Add beetroot raw or cooked to salads and use to make beetroot hummus or even beetroot brownies. 


Yoghurt 

Dr Sarah Schenker says: Probiotic bacteria in yoghurt has been shown to improve mood due to the presence of serotonin receptors in the gut; an imbalance in good and bad bacteria can disrupt the production of serotonin. Probiotics keep levels of bad bacteria down. Yoghurt is also a good source of calcium, which helps to reduce stress and anxiety. 

Dr Christy Fergusson says: Around 95 per cent of serotonin is located in your gut. If your gut contains too much yeast and pathogens (disease), your mood could suffer. 

Work it: Use yoghurt in recipes instead of cream and enjoy with cereal instead of milk.


Brazil Nuts 

Dr Sarah Schenker says: Brazil nuts are the richest source of the mineral selenium, containing 10 times more than the next richest source. Selenium-rich food helps to combat depression and studies have shown that eating a small handful of Brazil nuts every day can help to improve mood. 

Dr Christy Fergusson says: The thyroid, which is integral to mood, relies on mineral selenium. Research shows that people with low levels of selenium are more prone to depression and anxiety. One review paper published in Nutritional Neuroscience found at least five studies linking selenium deficiency with depression. You only need three a day to reach the recommended daily allowance for this mineral. 

Work it: Eat a small handful of Brazil nuts between meals; chop and sprinkle into yoghurt with grated dark chocolate.


Beans 

Dr Sarah Schenker says: The fibre, protein and complex carbohydrates in beans can reduce the amount of insulin needed after eating. Insulin is released to regulate blood sugar levels, so if too much is produced, mood and energy levels can be negatively affected.

Dr Christy Fergusson says: To balance blood sugar levels, beans are the ultimate slow-releasing energy-packed food. 

Work it: Replace half the quantity of red meat in dishes such as bolognaise, cottage pie or chilli con carne with beans. Butter beans are also a great way to add protein to salads.  

For more information visit tilda.com.au.

Struggling to combat overeating? Here are three factors that may be contributing to over-indulging. 

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7 Black Workout Leggings Health Editors Swear By

There’s no shortage of bold and bright workout leggings out there—but sometimes, all you really want is a basic black pair. Black tights slim the legs and hips, match all your other workout apparel, and can easily go from your sweat session to running errands. We asked our editors what their go-to pair of black leggings were for all of their workout needs and here are their favorites.

Onzie Track Leggings ($69; zappos.com)

“I have a relatively slim waist compared to my hips, and despite all those squats I’ve been doing at the gym, my butt’s still kind of flat. My shape makes it hard for me to find leggings that don’t slide down during my workouts. So I was thrilled with I tried Onzie leggings and realized that not only do I look and feel amazing in them, they stay put! This pair has mesh cutouts around the knees that add a fun little extra to basic black.” —Christine Mattheis, deputy editor

Photo: Zappos.com

Photo: Zappos.com

Champion Shape Women’s Tights ($50; hanes.com)

“I LOVE the Champion Shape tights. They used to only make them in a crop style, but they have full-length leggings now. Woo! The name says it all: The seams are in places that almost help contour your hips, thighs and butt, so they look super-flattering on any body type. They are also affordable, yet don’t get destroyed in the wash.” —Jacqueline Andriakos, associate editor

champion-leggings

Photo: Hanes.com

Old Navy Go-Dry High-Rise Compression Leggings ($30; oldnavy.com)

“I’m addicted to Old Navy activewear. The price is always agreeable (there’s always a sale!) and they always have a wide selection of black leggings that can range from plain to something with more flair like cutouts or a subtle pattern. I’m loving the high waist on this pair because it keeps me tucked in and I don’t have to worry about exposing my belly when I’m moving about.” —Dwyer Frame, contributing editor

old-navy-leggings

Photo: Oldnavy.com

Lululemon Pace Rival Crop ($88, lululemon.com)

“I can’t live without my Lululemon Pace Rival crops. I have numerous pairs, and they have never failed me (even if they rip, Lululemon will replace them). I wear them on my runs and when I go to the gym. There is mesh behind the knee that gives you extra mobility and keeps you cool, and big pockets on the sides for gels, keys, or a phone. They fit perfectly—not too low or high—and the fabric is moisture-wicking and quick-drying, and they have plenty of stretch while hugging you in at the same time.” —Alison Mango, editorial assistant

lululemon-leggings

Photo: lululemon.com

 

Fabletics Winn Mid Rise Capri ($50; fabletics.com)

“I tried the Kate Hudson/Fabletics intro offer for a full workout outfit for $25 a few months back. After it arrived, I decided that the concept of subscribing to monthly fitness outfits wasn’t really for me, BUT I did end up loving the pair of black capri leggings that came with the outfit. They’re also sold on the regular Fabletics site (so you don’t need to sign up for a monthly membership to buy them).” —Kathleen Mulpeter, senior editor

fabletics-capris

Photo: fabletics.com

 

Brooks Running Women’s Streaker Tight ($105; brooksrunning.com)

“They’re seamless and feel amazing!” —MaryAnn Barone, social media editor

brooks-leggings

Photo: Brooksrunning.com

REI Lucy Hatha Leggings ($89; rei.com)

“I love the Lucy Hatha Leggings at REI because they make my legs look tight. They’re comfortable and they are moisture-wicking—I’ve worn them to yoga, on hikes, and as thermals under my clothes in the winter.” —Janet Lawrence, senior video editor

lucy-hatha-leggings

Photo: REI.com




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Basic boxing guide

 

Boxing can be integrated into various exercise genres including cardio, HIIT, plyometric, reflex training and stamina training. Reap the benefits of this all-rounder with Tiffanee Cook, Boxing Trainer from Fightfit Boxing Centre's boxing basics.

 

It is important that before starting a boxing workout, your body, joints and muscles are nice and warm. The best way to do this is a boxing-specific warm-up: e.g. shadow-boxing.

 

When shadow-boxing, make sure you move around, keeping your boxing stance with light feet; remember to “float like a butterfly”. As you do this, throw punches such as jabs, crosses and hooks. Start slowly and pick up the pace and intensity as you feel your body warming up.

Shadow-boxing/sparring is often done in front of a mirror, which enables you to check that your stance is on cue and hands are up. 

More advanced punches such as the rip and the upper cut require good timing and a strong core. Alternatively, visit https://www.youtube.com.

 

1. Stance

boxingstance.jpg

 

 

Stand with feet approximately shoulder-width apart with your preferred back leg roughly 30 cm back. Keep light on your feet with your back heel off the ground to help you float around the bag/ring. Staying flat-footed will make you slow and an easy target! Keep your knees slightly bent.

2. Cross 

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The stronger straight punch using the back hand. This is most boxers’ power punch.

3. Jab

boxingjabb.jpg

 

 

This is a straight punch using the front hand. Often used as a set-up punch for the stronger backhand, to measure distance or in some rare cases as a power shot. 

4. Hook 

boxinghook.jpg

The hook can be thrown by either hand and is executed by twisting the hips and shoulders quickly as your hand comes around to strike the side of the bag (or in your imagination, your opponent’s jaw).

Discover more ways to improve your cardio fitness here.

 

 

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Black forest protein smoothie

 

Get your protein fix with this delicious smoothie - we swear it tastes just like a liquid cherry chocolate bar! 

Ingredients

  • 2 scoops chocolate protein powder
  • ½ cup fresh or frozen cherries, pitted
  • ½ frozen, ripe banana
  • 1 heaped tbsp Well Naturally Rich Dark Chocolate, roughly chopped
  • ¾ cup coconut or almond milk 
  • 4 ice cubes
  • 1 tsp Natvia, or 1–2 drops of liquid Stevia (to taste)
  • Well Naturally Rich Dark Chocolate shavings and a cherry to garnish

Method

1.Place all ingredients into a high-speed blender and blend to a smooth, thick consistency.

2.Garnish with chocolate shavings and enjoy!

Recipe by @nourishedhabits. 

 

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Source : Diet & Nutrition http://ift.tt/2gjvFtS

Crank up your core strength with plank variations

 

Boost your results with these plank variations by Holly Barker.

 

Side plank with knee touch

 

sideplankelbowknee_H3A1539hries.jpg

 

Elevate your side plank by dropping your top elbow and raising your top knee towards each other. Perform 10 reaches per side, holding at the crunch and coming back to side plank each time.

 

 

 

Basic plank with mountain climber

 

plankmountain_H3A1543hires.jpg

 

Elevate the basic plank by dropping your body down to a push-up position, elbows bent, and reaching one knee towards the same side elbow. Repeat one side after the other. Perform 10 touches per side with quick switches from side to side.

 

 

 

Looking for more ab workouts? Grab a bench and try these workouts.

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Dynamic warm up routine

 

Warm up your muscles with September cover model Alexa Towersey's favourite warm up sequence.

 

Alexa always incorporates a structured dynamic warm-up before every training session. It’s the perfect opportunity to prime the nervous system and prepare the muscles, reinforce correct movement patterns and identify and address any structural imbalances or weaknesses. Learning how to switch ‘off’ the wrong muscles, and switch on the ‘right’ muscles, for the workout to come is the key to making your workouts more efficient and effective.

HOT TIP

 

If your hip flexors are tight, they can inhibit the glutes from firing, so you need to include a dynamic warm-up that focuses on opening up the hips first and then isolating and activating the glutes.

Overhead Reverse Lunge x 10

Alexa-Overhead-Reverse-Lunge1.jpg

Alexa-Overhead-Reverse-Lunge2.jpg

 

Step back into a reverse lunge, bringing the knee down to graze the ground as you reach your arms up and out of your hips towards the ceiling. Emphasise driving the pelvis underneath you to create length along the front of the hip. Alternate legs.

Photographer: James Seneviratne (@jamesjoel)

Dressed in: P.E. Nation

Shot at: F45 Bondi


 

 

 

 

 

Band-resisted lateral monster walk x 20 each way

Alexa-Band-Lateral-Walk-`.jpg

 

 

Place the band under your mid foot, cross it over and bring it up around the front of your shoulders. Feet are hip-distance apart with hip, knee and second toe lined up. Without compensating with the upper body, exaggerate a step to the side – essentially stepping with one foot and resisting with the other. You can perform variations with feet facing forwards, turned out and turned in to make sure you hit the glutes from all angles.

Photographer: James Seneviratne (@jamesjoel)

Dressed in: P.E. Nation

Shot at: F45 Bondi

 


 

 

 

Single-leg glute bridge 15 each leg

Alexa-Single-Leg-Glute-Bridge-1.jpg

Alexa-Single-Leg-Glute-Bridge-2.jpg

Set your heels up in line with your sit bones, having the hip, knee, second toe in alignment – you should be able to touch your heels with your fingertips. Pull one knee into the chest, drawing the thigh towards the ribs. Hold it tight as you drive the hips up towards the ceiling, pushing the heel of your foot through the ground. The knee drawn in helps to disengage the lower back, allowing you to isolate the glutes.

Photographer: James Seneviratne (@jamesjoel)

Dressed in: P.E. Nation

Shot at: F45 Bondi

 

 

Check out Alexa's top three training tips here.

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Raspberry coconut protein truffles

 

Treat yourself with these delicious raspberry coconut protein truffles by Heidi Cannon. 

Ingredients (makes 12)

 

  • ¼ cup fresh raspberries
  • 1 cup shredded coconut
  • ¼ cup shredded almonds
  • 2 scoops vanilla protein
  • ½ cup coconut oil
  • 4 dark chocolate squares
  • Cocoa, crushed cacao nibs, crushed nuts or desiccated coconut (optional, for coating)

 

Method

Mash raspberries in mixing bowl.

Mix shredded coconut, almonds and vanilla protein and add mashed raspberries.

Melt coconut oil in microwave and add to mixture.

Blend all ingredients, scoop mixture into small balls and place balls on foil-covered tray.

Melt dark chocolate in bowl and pour over each ball. Roll in nuts, cocoa or other coating if desired.

Place balls in freezer for 10 to 15 minutes and remove for a high-protein treat or recovery snack.

Nutritional info

*Nutrition (per ball, excluding optional coatings) 

kJ 294   Fats 4.4 g  Carbs 4.95 g  Protein 5.9 g

Looking for more healthy recipes? You need to try these sweet potato brownies.

 

 

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Breakfast berry smoothie bowl recipe

 

Kick-start your day with this antioxidant powerhouse breakfast bowl.

 

There’s only half a cup of regular milk in this recipe, which serves two to three people; however, the milk can easily be swapped for low-lactose if desired.    

Ingredients

  • ½ cup ice cubes
  • 2 frozen, peeled bananas, sliced 
  • 1 cup natural yoghurt 
  • ¾ cup frozen berries
  • ½ cup milk 
  • 1 tbsp chia seeds (optional)
  • 2 tsp honey 
  • ½ cup oven-toasted fruit muesli 
  • Fresh blueberries, to serve 

Method

Blend or process the ice, banana, yoghurt, berries, milk, chia seeds and honey until smooth. Scrape down the sides of the blender, if required. Add an extra tbsp or two of water if you need a little extra moisture in the blender to keep the ingredients moving. (This will depend on your blender). Pour smoothie into two or three chilled bowls and top with muesli and fresh blueberries. Serve immediately.

Tips 

Stock your freezer with peeled bananas sealed in an airtight container or bag. They will keep for about four weeks. If you don’t have frozen fruit, your smoothie bowl won’t be quite as thick. Try adding a few more ice cubes. 

Looking for more healthy breakfast ideas? Here's how to make your own homemade bowls.

 

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Quinoa, chicken and feta salad recipe

 

Looking for more healthy lunch ideas? This quinoa, chicken and feta salad has it all.

 

Ingredients (Serves 4)

  • 2 tbsp chopped flat-leaf parsley
  • 2 tbsp chopped mint
  • ⅓ cup lemon juice
  • 1 tbsp olive oil
  • Freshly ground black pepper, to taste
  • 500 g skinless chicken tenderloins or thigh fillets
  • 200 g quinoa, rinsed, drained
  • Olive oil spray
  • 1 bunch broccolini or asparagus, cut into 4cm lengths
  • 250 g reduced-fat feta, crumbled
  • 4 spring onions, thinly sliced
  • 50 g baby rocket leaves
  • 1 pomegranate, seeds removed

Method

Whisk together parsley, mint, lemon juice and oil; season to taste. Pour half of the dressing over the chicken and allow to marinate while cooking quinoa. Reserve remaining dressing for salad. Boil quinoa for 12 to 15 minutes, or until just tender but still firm to the bite. Drain well, and transfer to a large bowl. Set aside to cool. Spray chicken and broccolini or asparagus lightly with oil, BBQ or char-grill over high heat until cooked through and tender.

Rest for five minutes and slice chicken. Add the sliced chicken, broccolini or asparagus, feta, spring onions, rocket and pomegranate seeds to the quinoa and drizzle with reserved dressing. Toss to combine and arrange in a serving platter. If preparing this salad ahead of time for a work lunch, omit the rocket and refrigerate. Toss through the rocket at the last minute to prevent it from wilting. 

Recipe by Bianca Cheah.

 

 

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Source : Diet & Nutrition http://www.womenshealthandfitness.com.au/diet-nutrition/recipe-finder/2133-quinoa-chicken-and-feta-salad-recipe

Sweet potato cupcakes with peanut butter frosting

 

If you're looking for a sweet alternative to your regular cupcakes, this sweet potato creation is a must-try.

 

 

Ingredients (makes 18)

Cakes 

  • 2 eggs 
  • 1 cup vanilla protein powder 
  • 1 cup mashed sweet potato
  • 2 tsp baking soda 
  • 4 packs Stevia sweetner

Frosting

 

  • 2 tbsp peanut butter
  • ¼  low-fat cream cheese
  • 1 tsp vanilla extract 

 

Method

Blend ingredients and pour into non-stick muffin tins. Bake at 175°C for about 25 to 30 minutes or until lightly brown on top.

 

For the frosting blend ingredients with hand mixer or beater and spread on top of cupcake when cool.

 

Nutrition info (per cake, including frosting)

530 kJ

5.5 g fat

21 g carb 

9 g protein 

 

 

 

Based on recipe by Heidi Cannon. For more low-carb, high-protein treats her official website.

 

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Source : Diet & Nutrition http://www.womenshealthandfitness.com.au/diet-nutrition/recipe-finder/2135-sweet-potato-cupcakes-with-peanut-butter-frosting