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You are here: Home / Archives for recipe

recipe

Phat Fudge – What is it and how to get it to taste like chocolate gingerbread

Zoey · December 6, 2016 · Leave a Comment

phat-fudge-1

I think I first became aware of phat fudge as an invention of the LCHF (Low Carb High Fat) community and didn’t pay that much attention because more power too them but I’m a believer in carbohydrates to fuel most athletic endeavours. But I’m not actually sure if that’s where it came from. But in recent months as I’ve been predominantly vegan and grain free (apart from my cheat day where I eat all the bread), I’ve been looking further afield for recipes and this is one of those things that I thought would be great to try. Once I’d converted from full fat milk lattes to bulletproof coffee it wasn’t much of a stretch.

What do I use it for?

I use it for meal replacements or between meal boosts when I’m too busy to eat properly but want to stop myself from getting too hungry where I inevitably end up eating all the wrong things. I also use it as a fuel source pre-workout and I really liked it as an option before my last half marathon. And I often have it as a bit of a dessert, because I do like something sweet after dinner. So I’ll either have that or have some frozen raspberries with coconut yoghurt or coconut cream (and probably some maple syrup as well!).

The only thing is, sometimes it’s hard to stop yourself from eating it all at once. So you’ve been warned.

I originally got the recipe from here because I was looking for a phat fudge option that didn’t have ghee in it given I’m trying to avoid dairy where I can. And while I personally love turmeric, the other day I was out because I’d just made about 5 litres of curry, so I substituted for another anti-inflammatory: ginger and the result was pretty awesome.

What do you need?

1/2 Cup of Coconut Oil (I learnt the hard way that the liquid coconut oil I buy because it has higher MCT in it for my bulletproof coffee doesn’t work as well as the kind of coconut oil that solidifies because we are making fudge and the liquid oil makes it melt almost as soon as it’s out of the freezer. I smart person would have worked that out sooner, but hey it still tastes awesome).

1/2 Cup of Tahini

2 Tablespoons of Honey or the sweetener of your choice to taste

1 Teaspoon of Cinnamon

1/2 Tablespoon of Ginger (or Turmeric)

1/2 Tablespoon of Maca Powder

2 and 1/2 Tablespoons of Cacao or Cocoa Powder

1 Teaspoon of Vanilla Extract

Salt for sprinkling on top.

How do I make it?

On a low heat whisk together the tahini and coconut oil until combined.

Then add in the honey and continue to whisk.

Whisk in cinnamon, ginger, maca powder and cacao

Once all combined, take it off the heat and add in the vanilla.

Pour your mixture into moulds. I find ice cube trays work well

phat

Once it’s in the tray, I grind salt over the top – but you can skip that if salt in chocolate isn’t your thing. Then put it into the freezer for a few hours to set.

phat-2

And that’s it! Super easy. And yummy!

Does it fit my macros?

For those who are interested if you have an ice cube tray and divide it into 14 portions that results into the following nutrition breakdown

10g Carbohydrates, 14g Fat, 2g Protein (145 Calories per serve)

On Your Plate: Lentil Shepherds Pie Recipe

Zoey · December 1, 2015 · Leave a Comment

shepherdspie-oven

One thing about being vegetarian is that my protein pretty much comes from one place: legumes. Sure cooking with eggs and dairy helps, but the vast majority of my protein comes from beans, lentils and tofu. And one of the bad habits that you can get into is cooking yourself the same thing over and over again until you get bored and end up in some kind of potato chip/chocolate binge fest. In the interest of expanding my weekly cooking I badgered my mum for her shepherds pie recipe. And here it is. Keep in mind that I’m a  very go by feel kind of cooks so my I don’t tend to measure, so much as taste.

Ingredients:

1 Tablespoon of Olive Oil

2 Onions

5 Cloves of Garlic

2 Tablespoons of Paprika

1 Teaspoon of Crushed Chilli

1 Tablespoon of Cumin Powder

6 Cups of Vegetable Stock

2 Cups of Lentils

1 Cup of Mushrooms (Diced)

2 Cups of Sweet Potato (Diced

2 Cups of Celery (Diced)

2 Cups of Carrot (Diced)

1/2 Cup of Tomato Paste

1 Tablespoon of Soy Sauce

1 Tablespoon of Rice Vinegar

Salt (to Taste)

10 Potatoes

Butter and Milk (to taste)

2 Tablespoons of Whole Egg Mayonnaise.

 

shepherdspie2

Method:

Put the lentils in the vegetable stock and bring to the boil – simmer for 45 minutes and set aside.

Fry up the onions with the spices and the garlic until translucent and then add in the vegetables, tomato paste, soy sauce, vinegar and salt to taste. Once the vegetables are tender, mix through the drained lentils and put the mixture at the bottom of your baking dish.

Boil the potatoes to make the mashed potato topping, when cooked – strain and mash with butter milk, mayonnaise and salt to taste. Put on top of the lentil mixture in your baking dish.

Put the pie in the oven at 180 degrees for about 45 minutes until the potato is golden on top.

I made this so I could make up three of my baking dishes which would probably serve 3-4 each. So you can reduce the ingredients if you don’t quite want to make that much. I like it because now I’ve cooked dinner and have a couple of emergency dinners in the freezer for when I can’t be bothered to cook.

 

Home made power-packed protein bars – and they are delicious!

OperationMove · February 15, 2014 · 2 Comments

chocolate protein bars recipe

 

This is one of those recipes where I threw some things together and just hoped for the best.

Luckily for me, they worked out BRILLIANTLY and the bars have become my go-to for breakfast which is loads better than just my usual brekkie of coffee. I’m also thrilled to bits that my beige-diet little boy (who has autism) has been enjoying these as well, because I know how many goodies are in them and he does not. Winning!

I’m loving them as a pre and/or post run snack too, heavy enough to be satisfying but not sitting all stodgy in my belly.

 

You need:

8 dried pitted dates

1/2 cup sultanas

1/2 cup plain flour (spelt, organic, wholemeal are good!)

1/2 cup coconut flour

1/3 cup rapadura sugar

2 heaped tablespoons cacao powder

1 teaspoon allspice

4 scoops protein powder of your choice.

1/3 cup each of: sunflower seeds, walnuts, pepitas, goji berries, quinoa (seeds preferable to flakes), chia seeds. You can chop and change all sorts of ingredients here according to your own tastes.

2 leaves kale (if you have it, regular spinach or silver beet is fine too), torn up with stalk removed

2 eggs

Warm water

 

What to do:

Preheat oven to 180 Celsius

Place all ingredients aside from the eggs and water in your blender or Thermomix and pulse until the mixture has a fine grainy consistency.

Crack in the eggs and set to mix. Drizzle in warm water until it all starts to stick together.

Line a slice tin with baking paper then press in the mixture. Place in the hot oven and bake for 30 minutes.

Allow to cool then slice into bars. Enjoy!

If you are counting macros
16 serves makes up:
Calories: 217
Protein: 13g
Carbohydrate: 24g
Fat: 6g
Fibre: 6g

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