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Yes you did read that title correct, no your eyes do not deceive you. Cinnamon roll pancakes! Ok so I never used to like cinnamon until I started having turmeric lattes and cinnamon rolls (jeez I sound like an LA kid, am I lost?!). But true, cinnamon was never my thing but actually maybe the foods it was in was not my thing, so yeah basically I like cinnamon now! But only when in something super sweet. Like a cinnamon roll. Or cinnamon roll pancakes!

Now do not be fooled, these may look and sound unhealthy but in fact they are super healthy, made with a few simple ingredients and packed with plant protein … yeah I sold it didn’t I?

INGREDIENTS:

8 TBSP FLOUR OF CHOICE

60G PROTEIN POWDER (VANILLA – shop here using code STEFUK to save 20%)

1 TSP CINNAMON

1 TBSP COCONUT SUGAR (shop here using code STEFUK to save 20%)

1/2 BANANA

1 CUP ALMOND OR NON DAIRY MILK

1 TSP BAKING POWDER

1 TBSP MAPLE SYRUP ( shop here using code STEFUK to save 20%)

METHOD:

NOTE: THESE PANCAKES ARE VERY THICK AND FLUFFY DUE TO THE QUANTITY OF PROTEIN POWDER PRESENT

THE MIX SHOULD APPEAR SCOOP-ABLE RATHER THAN POURABLE FROM YOUR BLENDER

BLEND ALL THE INGREDIENTS TOGETHER MINUS SYRUP, SCOOP INTO PAN AND COOK EITHER SIDE UNTIL BROWN (MAKES AROUND 5 LARGE PANCAKES)

FROSTING:

1/2 SCOOP OF VANILLA PROTEIN POWDER

1 TBSP ALMOND BUTTER

1 TBSP SUGAR

ALMOND MILK TO GET THE RIGHT CONSISTENCY

STACK ALL PANCAKES AND LAYER WITH FROSTING, SPRINKLE WITH MORE CINNAMON AND SYRUP

 

Hi Guys!
My Name is Natalie Matthews.  I am an NFF bikini Pro, NPC Nationally Qualified bikini athlete, and Certified Vegan Chef.
I would love to share one of my favorite breakfast and post workout snacks that I have almost every day during prep. You can follow me on instagram here!
I enjoy starting my morning off with oats, berries, or a green smoothie, but lately, I’ve been combining everything into smoothie bowls.  I seem to never get tired of them.  They don’t take long to make and are packed with healthy ingredients to help you start the day off right.  This smoothie bowl is also perfect as a pre/post workout snack.  Eat this and conquer your day!
Green Boost Smoothie Bowl
Makes one bowl
Ingredients
3 oz of spinach (about 1 cup packed)
2 frozen bananas
2 pitted dates
2-3 tbsp peanut butter powder
1 tbsp flax or chia seeds
1 scoop vegan protein powder
Optional toppings:
berries: strawberries, raspberries, blueberries, or blackberries
dried fruit
granola
coconut chips
cacao nibs
oats
cereal
vegan chocolate chips
nuts or seeds
Instructions
Start by adding spinach to the bottom of a high-speed blender or food processor.  On top of the spinach, add bananas, dates peanut butter powder, flax seeds, and protein powder in that order.  Add some water if needed.
Blend thoroughly on high until you have a thick Ice cream consistency.
Pour the smoothie into a bowl and get creative with your favorite toppings.
This recipe could also be left as a smoothie by adding a half a cup of water or vegan milk and pouring it into a glass.  This is an excellent way to get a ton of nutrients on the go!

Hola amigas! I hope you are all having a really good week 🙂 I am bringing you something so exciting and trust me there will be plenty more recipes like this … healthy desserts with a protein punch twist! Oh yes. Healthy . Dessert . Protein packed. Need I say anymore?

I bought pretty much all ingredients from Myprotein, you guys know I am sponsored by them and this is because I LOVE their products, their vegan range is second to none. I got fancy in the kitchen today and went for this cookie dough recipe that was not only healthy but also bursting with protein to make it extra healthy .. i.e. post workout worthy if we were really going that far!

To shop any products from MyProtein please click here, and use code STEFUK for 20% off, 100% commission made the month of August is being donated to Jubilee House, a home here in Glasgow for women and children escaping domestic abuse 🙂

INGREDIENTS:

3 TBSP FLOUR

30G VANILLA PROTEIN POWDER

2 TBSP NUT BUTTER (I USED PEANUT)

2 TBSP LIQUID SYRUP

4 TBSP ALMOND MILK (ADJUST TO OWN CONSISTENCY LIKING)

2 TBSP DAIRY FREE CHOCOLATE CHIPS OR NIBS

 

 

METHOD:

  1. COMBINE ALL INGREDIENTS TO FORM YOUR COOKIE DOUGH!
  2. REFRIDGERATE AND KEEP FRESH FOR 2 DAYS
  3. ALTERNATIVELY ROLL OUT INTO ONE LARGE COOKIE AND BACK FOR 8 MINUTES (SHOULD STILL BE SOFT AND LET TO COOL FOR 10 MINUTES TO SLIGHTLY HARDEN) – COOK AT 175 DEGREES FAN OVEN

 

Hello everyone! Welcome back to Naturallystefanie.com. I hope you have all had a good week and are ready for the weekend … I know I am! I am bringing you a super healthy and tasty meal for you to try over this hopefully sunny weekend, Zahtar Tofu with fragrant rice in collaboration with HelloFresh! HelloFresh have launched a Flavour Generator which will help bring you some tasty new food ideas!  https://blog.hellofresh.co.uk/flavour-generator/

The HelloFresh Flavour Generator allows you to pick your cuisine of choice and then a flavour such as spicy, tangy, sweet etc! The generator then outputs an amazing recipe that I bet you have never thought of yourself! I opted for middle Eastern and spicy and it came out with this Zahtar Tofu and rice! Well the recipe actually called for Salmon but I veganized it and made tofu instead! The generator is a great tool and highly convenient when you just do not know what to make! I will definitely be using it in the future for new recipe inspiration 🙂

Check out the recipe below!

1 unit(s) Courgette

 1 unit(s) Garlic Clove

175 grams Basmati Rice

350 milliliter(s) Water

1 unit(s) Vegetable Stock Pot

 1 block tofu (firm)
1.5 tsp Zahtar Spice
 1 bag(s) Baby Spinach 

1.5 tsp Lemon

METHOD:

  1. Remove the top and bottom from the courgette. Cut the courgette into four long strips. Chop each strip into 1cm chunks. Peel and grate the garlic
  2. Heat a frying pan over medium heat and add a splash of oil. When the oil is hot, add your courgette and cook for 3 mins. Add your garlic and cook for 1 minute more before adding the basmati rice. Stir to coat your rice in the garlicky oil.
  3. Add the water (amount specified in the ingredient list) to the pan along with the vegetable stock pot and bring to the boil. Stir to make sure your stock pot dissolves. Once boiling, reduce the heat to medium, pop the lid on and cook for 10 mins.
  4. Whilst your rice cooks, get on with the rest of your prep. Place the TOFU on a foil lined baking tray and sprinkle over half of the zahtar spice. Use your hands to make sure the zahtar spice is evenly spread over each salmon fillet. Season each TOFU SLICE with a pinch of salt and keep to one side. Preheat your grill to its highest setting.

  1. When your rice has been cooking for 10 mins, remove the pan from the heat, pop in the baby spinach and put the lid back on. Leave the pan to one side for 10 mins. The steam in the pan will finish cooking your rice and wilt your spinach.
  2. Zest and juice the lemon. Mix the remaining zahtar spice with a pinch of lemon zest and 1 tbsp of oil per person. Season with a pinch of salt and stir well.Finish your rice by mixing through the ground coriander. Taste and season with salt and black pepper if you feel it needs it. Add a dash of lemon juice and a pinch of lemon zest if it needs a bit of zing!
  3. Serve your TOFU on top of a bed of your fragrant rice and finish with a drizzle of your zahtar dressing. Enjoy!

CHECK OUT THE FLAVOUR GENERATOR HERE 

 

 

Hi Naturally Stefanie Crew! My name is Ivy and Im obsessed with Mangos and Green juice! To make a long story short about 11 years ago I was really really sick. I was in and out of the hospital, put on awful prescription medications that only seemed to make things worse. It was in that time that I wanted to take back control over my health and dive deeper into connection with my body. I did not want other people to communicate the messages my body was after all, sending me! It was around this time I fell in love with juice and the way it made me feel. As I began to get more clarity and understanding my love for juice grew and my knowledge of the depth and complexity of the body grew also. I wanted to help everyone around me and if I didn’t know how, I wanted learn for them, so I could them help others in their similar situation. 
Here I am 5 years into owning my own juice company, and now a certified herbalist, my crazy concoctions are still developing and my love affair with ” the green stuff” continues. Below are some of my most favorite juicing tips.
Plan a head: So much easier said than done. But know you will need to make  a mess in your kitchen. Purchase produce ahead of time, when your feeling great and focused. You WILL have days when you JUST DONT FEEL LIKE IT. Plan a head for those, and be prepared.
Storing Juice: Store juice in sealable glass containters, and make sure the containers are FULL to the top so air cannot kill the enzymes and create bacteria. Mason jars work great, old komchua bottles work awesome, or even old cleanse drinkbar bottles, just make sure everything is clean to prevent spoilage. Juices should be stored no more than three days, however, lemon acts as a preservative and can give your juices a little bit longer in the fridge. Also remember, KEEP THEM COLD. ALWAYS. ALWAYS ALWAYS.
Eating and Juicing. Remember Juice is best on an empty stomach and by itself. Sometimes, however that is just not possible. In our #30daysofjuice there is NO RULES.  Drink your juice with a bowlof ice cream or a burger, we don’t care. JUST GET IT IN.  This is a judge free challenge and a chance for you to create great habits. The likely hood of you consuming your juice while dowing fries is not high, however, should it happen, ITS OK. ITS CALLED LIFE AND A WAY TO GET THAT JUICE IN AND A POTATO, its  a vegetable, right?
FRUIT/ VEGETABLE RATIO. Now I know I said there was no rules, and THERE IS NOT. But, try to get your juices at least 70% vegetable or higher. If you get in all apple and carrot, THAT IS OK. Just when you CAN focus on it, or are preparing for a few days worth of juice, stick to cucumber and celery as your base, and add in fruit AT THE END, making sure you got in all your leafy greens.
Purchasing Juice: Now we all know making juice at home is best, but sometimes it is not practical and that is what drinkbar is for! When you are out in about, try to get vegetable based juices, NONHPP, and ALL ORGANIC. It is extremely important to reach for organic, as juicing pesticides is never a great idea!

GREEN JUICE RECIPE:
ORGANIC Is so important!! Try your best when juicing at home to buy all organic and if you cannot find it, try to substitute when possible, I.E. spinach for kale. etc.

1 medium FUJI APPLE 

4-5 kale Leaves, ( STEM AND ALL)

2-3 celery stalks

1-2 medium cucumbers ( peel included, unless not organic then peel)

1 half lemon, cut off peel.

knuckle size of ginger. ( I like alot, 🙂 but if this is your first time, start very very small, nickle size or less.)

It is important to follow the kale with a base, i.e. cucumber or celery. This will help push the juice out from the leafy kale. You can add more apple to your liking, although less is best when we are discussing a daily green juice!
Also, add a plastic grocery bag into pulp shoot for easy clean up. Making this easy, will make you more likely to do it.
Juicing enough for several days is also recommended, but make sure you close them in tightly sealed jars. Canning jars work great, but so does other bottles. Glass is best, but anything to make juicing easy IS GOOD.
Juicing 101 EBOOK. A How To Juice At Home. Plus shopping guides, recipes and More.

We all want to eat healthier, but sometimes the thought of making extravagant raw meals that take 5 hours is just not an option. Fear not humans. I have your back. Easy meal prep of 3 meals that you can make on Sunday night and will last you for breakfast lunch and dinner Monday-Wednesday.

  1. OVERNIGHT OATS

1 SERVING (MAKE NIGHTLY OR PREP ALL 3 IN ADVANCE):

60G OATS

300ML ALMOND MILK

1 TBSP COCONUT SUGAR

1 TBSP CACAO NIBS

1 TBSP CHIA SEEDS

15G VANILLA PROTEIN

20G NUT BUTTER

ADD ALL INGREDIENTS TO A JAR AND MIX. REFRIGERATE OVER NIGHT

2. LENTIL BOLOGNESE

3 SERVINGS:

300G PROTEIN PASTA

3 X 400G TIN LENTILS

300G SALSA

BUNCH CILANTRO

COOK PASTA ACCORDING TO INSTRUCTIONS

MIX IN COOKED LENTILS (USE TINNED AND WASH)

MIX IN SALSA AND CILANTRO

SALT AND PEPPER TO TASTE

DIVIDE INTO 3 TUBS

3. MEXICAN BOWL

3 SERVINGS:

225G QUINOA

3 X 400G TIN MIXED BEANS

1.5 TINS SWEETCORN

1.5 AVOCADOS

300G SALSA

JUICE OF 3 LEMONS

600G LETTUCE

BUNCH CILANTRO

COOK QUINOA ACCORDING TO INSTRUCTIONS

MIX IN TINNED AND WASHED BEANS AND CORN

MIX IN SALSA

DIVIDE MIXTURE BETWEEN 3 TUBS

ADD SLICED AVOCADO, LETTUCE AND SOAK IN LIME TO FLAVOUR AND PRESERVE

SALT, PEPPER AND CILANTRO TO TASTE

Can brunch be your favourite meal or is that cheating since it is technically classed as two meals put together? Either way it is my fave. In case you have not noticed. I am addicted to sweet food, yes I know how dare I drink maple syrup by the gallon, but it is true. I make up for this addiction by making healthy recipes of typically not so healthy foods // french toast, pancakes? Usually high in fat and processed sugar and not to mention crammed with unhealthy animal products like eggs, milk, butter and other dairy items not too friendly on the arteries .. or the waist line! So I bring you wonderful people some healthy vegan brunch ideas! PS the french toast is my favourite.

CHOCOLATE RASPBERRY PROTEIN WAFFLES 

INGREDIENTS:

  • 70 grams of oats (or 100 if omitting the protein powder)
  • 30 grams protein powder ( I used chocolate smooth by Myprotein)
  • 1 tsp baking powder
  • 1/2 banana
  • 120-150 ml liquid depending on how dry mixture looks with protein used

METHOD:

  1. Blend all ingredients until smooth and immediately place in a waffle maker as mixture dries out fast
  2. Toast for5 minutes or until cooked and top with raspberries, coconut and syrup.
  3. Delightful.

 

CHOCOLATE CHIP BANANA PANCAKES 

INGREDIENTS:

  • 90 grams oats (or 120 if omitting protein)
  • 30 grams vanilla protein powder
  • 1 tsp baking powder
  • 1/2 banana
  • 1 and 1/4 cup almond milk
  • 1-2 tbsp chocolate chips

METHOD:

  1.  Blend all the ingredients except the chocolate chips
  2. Let mixture sit and thicken up for 10-15 minutes
  3. Pour into a heated and and cook either side for 3-4 minutes or until small holes appear in pancakes
  4. Stack, top with banana, chocolate chips and syrup

FRENCH TOAST

INGREDIENTS:

  • 4 slices of bloomer style bread
  • 1 cup Almond milk
  • 1/2 tsp Vanilla Extract
  • 1/2 tsp Ground Cinnamon
  • 1/2 tbsp Maple Syrup
  • 1 tbsp Chia Seeds
  • Strawberries sliced
  • Stevia blended to powdered sugar
  • Alpro or other non dairy pouring cream
  • Syrup

METHOD:

  1. Mix together the almond milk, cinnamon, syrup, chia seeds and refrigerate for 15-20 minutes until eggy texture forms
  2. Dip the bread and coat each side
  3. Cook in a pre heated pan and cook either side for 3-4 minutes or until looking well done
  4. Top with strawberries, syrup, sugar and cream

 

SEE YOUTUBE VIDEO BELOW

Hey guys! In line with the youtube video I just uploaded talking about my experience with intermittent fasting please see the 3 recipes below that I would eat in a typical day! Intermittent fasting is not a diet, not a fast, not a calorie restriction method or anything like that. It is merely a way of eating. Thus you eat 2-3 large meals per day within a 6-8 hour window versus 5-6 small meals per day over 10-12 hours. Personally I naturally eat this way and love it. Please see my youtube video here for more and check out the recipes below!

CASHEW CACAO OATS:

70grams oats

200ml almond milk

1 tbsp raw cacao powder

(shop here using code STEFUK)

20grams cashew or other nut butter

1 tbsp raw cacao nibs

2-4 tbsp maple or agave syrup

  1. Start by mixing the oats, cacao and almond milk until well combined
  2. Microwave for 2 minutes or stove cook
  3. Top with cashew butter, syrup and nibs

CHOCOLATE SMOOTHIE: 

2-3 bananas

1 cup almond milk

1 scoop my protein vegan blend chocolate smooth

(shop here using code STEFUK)

2 tbsp raw cacao powder

(shop here using code STEFUK)

1 tbsp maca powder

(shop here using code STEFUK)

1 scoop creatine (optional)

(shop here using code STEFUK)

ICE ICE BABY

  1. Blend

RED LENTIL SWEET POTATO CURRY:

100grams lentils

1 onion chopped

2 garlic cloves minced

1 chilli (optional)

2 x 400g tins hoped tomatoes

1 litre vegan stock

2-3 large sweet potatoes washed, cubed, steamed in advance

1 tbsp each cumin, coriander, chilli flakes, curry powder, turmeric, black pepper, paprika

  1. Fry the onion, garlic and chilli until cooked through
  2. Stir in the spices to coat and create a paste like consistency
  3. Add in the chopped tomatoes and bring to the boil
  4. Add in lentils, potato, stock
  5. Cover and reduce to simmer for 30 minutes or until lentil are cooked
  6. Serve over rice and add black pepper, Sriracha or other hot sauce