Spicy Beef Jerky

As If I didn’t already LOVE my dehydrator, enough!

I decided to put it to the test and make some beef jerky. Now I absolutely love beef jerky, it’s one of my all time favourite snacks (and it’s super healthy!) But it really is soooooo expensive in the supermarkets here. Even more so in motorway service stations!!

It was beyond simple and I’m so pleased and slightly amazed by the results! Everyone who’s tried my first batch has said:

“Wow, that’s better than the packaged stuff!”

It’s not as chewy as the pre packaged stuff you can buy, so doesn’t taste like your fighting your way through the sole of an old shoe.

Ingredients:

(as usual, whatever I found in the cupboard)

∙A few drops of Tabasco sauce (to personal taste)

∙Worcestershire Sauce

∙Light Soy Sauce

∙Fillet Steak (obviously)

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Step 1

Slice thinly the steak into bite size pieces

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Step 2

Pour the marinade into a shallow dish

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Step 3

Layer the meat in the dish so that it’s only one layer if possible

 

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Step 4

Cover with cling film and get all the bubbles out so that the marinade gets the top of the jerky

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Step 5

Leave for at least 2 hours, overnight if possible in the fridge

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Step 6

Pat dry the steak with kitchen roll until all of the excess marinade is gone

 

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Step 7

Layer in the dehydrator, and set it to the lowest setting, (I used 40C) and leave for 24 hours

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Step 8

Congratulations. You now have Jerky.

 

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Love Flash xXx

Chocolate Protein Pancakes

In a word: NOM!

 I'm on a strict diet just now so my breakfast consists of: Whey protein, 50g Oats and 6 egg whites.

 Which I've been eating all separately since I've been offshore, but, now that I'm home... 

I thought I'd translate the above into pancakes and throw some fruit in for some vits and mins :)

So, below, we have:

1 Scoop of Chocolate Whey
30g Oat Flour

20g Mixed fruits

4 Egg Whites

100ml Water

I get about 10 pancakes outta this.

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Step 1:

 Mix the wet and Mix the dry

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Step 2: 

Mix both together

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Step 3: 

Make Pancakes! Duh

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Step 4: 

Admire my action shot 

(Yes I cook in my running gear...I was hungry)

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Step 5: 

Create a B-E-A-Utiful stack and top with: 

Bananas and Manuka

Or make like me the next day, and microwave some frozen berries and serve HOT!

The whole mix makes:

414 Calories

50g Carbs (21g of fruit sugars)

45g Protein

6g Fat (2g of Sats)

 

 You know you wanna ;)

Love Flash xXx

Vanilla Marshmallow Protein Muffins

Vanilla Marshmallow Protein Muffins

 

 

These are great little snack muffins! I freeze mine so I always have them to hand... A great alternative to bread when I need something to put my PB on.... I dont always eat it off the spoon ;) They are great hot and they only take 1 minute in the microwave to defrost.

 

 

Ingredients

 

Ingredients above: 

130g Wholemeal Self Raising Flour

½ tsp Baking Powder

½ tsp Vanilla Flavouring

50ml Water

10 Sachets of Truvia

4 Egg Whites

20g (2 Scoops) Vanilla Soya Powder

20g (1 Scoop) Vanilla Muscle Fury Whey

2 Jars of Fruit Babyfood

30g (1 tub) Chocolate Phillidelphia

15g Mini Marshmallows (optional)

(You could use chocolate/banana whey and chocolate/banana flavouring instead)

 

 

The Vanilla Whey I use is Muscle Fury.

 

Muscle Fury

Nutritional Breakdown

 

Whisk the egg whites in a bowl and stir in the babyfood and water.

Add the flour, truvia, baking powder, soya and whey protein to another bowl and mix well.

 

Slowly add the wet mixture to the flour bowl and stir until everything is in corporated. Then add the Philidelphia... 

 

 

Then add the marshmallows if using...

 

 

I managed to get 1 tbsp per case (about 40g of mix) with enough left over to make a small loaf too.

 

Bake in the oven at 180C for 20-25 minutes, or until the tops go brown and the marshmallows and bubbling!

 

  

If using silicon then allow to cool fully before attempting to remove (unlike me, I burnt my fingers on the hot mallows in the middle!! haha)



I sliced the loaf for freezing. But...60s in the microwsve, and topped with almond butter = Heaven!

I worked out the nutritional values of the muffins (@40g) and the loaf (@200g)
Using the ingredients shown above:

Per Muffin: 73 Calories / 5.5g Protein / 9.9g Carbs / 0.2g of Sugars / 0.7g Fat / 0.27g of Saturated / 1.2g Fibre

Per Loaf: 366 Calories / 27.7g Protein / 49.8g Carbs / 1.16g of Sugar / 3.9g Fat / 1.2g of Saturated / 6.5g Fibre