Category Archives: Recipe

No bake pumpkin protein crispie treats


As far as whey protein innovations go, the invention of whey protein crispies (aka protein puffs) has to be the most fun. Think puffed rice, or rice crispies, but instead of being made with rice, they are made with pure whey protein. For those of you who regularly use whey protein powder, this offers a nice alternative, allowing you to get your protein fix through more interesting means than shakes and smoothies.

Pumpkin protein crispie treats

I’ve already written about protein crispie granola. Lately, I’ve been experimenting with pseudo rice krispie treats to take with me on walks. This iteration is inspired by the flavours and ingredients of autumn! Pumpkin puree, along with honey and nut butter, make a great alternative to marshmallow as a binder. I include a hefty hit of pumpkin spice mix, and pecans, because pecans are delicious!  If you want to give these a try, you can pick up protein crispies from Pulsin, and fortunately UK shops are starting to stock tinned pumpkin. Otherwise, you can always make your own pumpkin puree!

No bake pumpkin protein crispie treats

Makes 8 bars

  • 1/4 cup almond butter or peanut butter
  • 1/4 cup + 2 Tbsp pumpkin puree
  • 1/4 cup honey (or more if you have a sweet tooth!)
  • 15g coconut butter or cacao butter
  • 2 tsp pumpkin spice
  • 1 tsp vanilla extract
  • 2 cups protein crispies
  • 1 cup pecans


  1. Line a standard loaf tin with clean film or parchment.
  2. In a saucepan, combine the nut butter, pumpkin puree, honey, coconut (or cacao) butter, pumpkin spice, and vanilla extract. Warm on a low heat and stir until everything is combined.
  3. Allow the mixture to cool to room temperature – this is important otherwise your crispie treats will not be crispy at all!
  4. Mix the wet mixture with the protein crispies and pecans. Press firmly into the loaf tin, pushing down on all the sides.
  5. Chill in the refrigerator for at least 30 minutes.
  6. Remove from the refrigerator, turn out onto a cutting board, and cut into 8 pieces using a sharp knife. Enjoy!

Autumn Apple & Blackberry Breakfast Smoothie

Autumn blackberry and apple protein breakfast smoothie with oats, pecans, cinnamon, oats, and protein powder

This apple and blackberry smoothie tastes like autumn and is super substantial making it the perfect on-the-go breakfast (hence why I’ve photographed it in a shaker cup!). I like to make this smoothie when the apple orchard is in full swing, which seems to be timed just after blackberries are at their prime, and I’ve picked baggies-full to store in the freezer. You could of course buy all this stuff at the store but it’s just a little more rewarding when you’ve picked the fruit yourself! This recipe includes protein powder – I use Pulsin Whey Protein but it also works well with their Sunflower Protein for a vegan version.

Autumn Apple & Blackberry Smoothie

  • 1 apple, core removed and cut into pieces
  • handful of blackberries
  • 1/2 banana
  • handful of pecans
  • 80g jumbo oats
  • 25g protein powder (I use Pulsin whey or sunflower protein for a vegan version)
  • 1/2 tsp cinnamon
  • small pinch of salt
  • coconut water

Put everything in a blender (I use a Froothie G2.1 power blender) with enough coconut water to blend. Add more coconut water to achieve your desired thickness (I like mine super thick!).

For more great smoothie ideas, check out my Smarter Fitter Smoothies book!

High Protein Bircher Muesli

High Protein Bircher Muesli

I’ve written before about the wonderful world of Bircher Muesli so I won’t belabour the point toooo much but this stuff seriously is one of the best ever breakfasts! Because the oats are soaked overnight and served cool along with tasty fresh ingredients like yoghurt and fruit, it’s so much more refreshing than bog standard porridge oats. This version includes whey protein powder. The result is a perfect balance of carbs and protein that makes this an ideal breakfast to follow tough workout. (Indeed, it’s my go-to morning breakfast after CrossFit if I don’t fancy making protein pancakes). I use unflavoured Pulsin’ Organic Whey Protein but you can substitute any protein powder of your choice.

High Protein Bircher Muesli

This recipe serves two Monica-sized portions but if you’re a big dude this will probably serve just one. Adapted from the overnight oats recipe from The Body Coach’s 90 Day Plan

Serves 2

  • 80g jumbo oats
  • 50g protein powder (I use unflavoured Pulsin Organic Whey)
  • 10g flax seeds
  • 10g pumpkin seeds
  • 1 tsp cinnamon
  • a pinch of salt
  • 200g Greek Yoghurt
  • 100g berries (I like blueberries and blackberries)
  • 30g honey
  • 10g nuts (I like pecans or walnuts)


  1. Combine the oats, protein powder, flax seeds, pumpkin seeds, cinnamon and salt in a large bowl. Mix together thoroughly. Add just enough water to barely cover and mix again. It might be a little lumpy but don’t worry! Leave to soak overnight or for at least an hour.
  2. Add 50g of the yoghurt and mix thoroughly. Divide into two bowls. Add a 75g dollop of yoghurt to each of the bowls. Garnish with the berries, honey, and nuts.

Quick tips for a speedy breakfast:

  • I like to have most of my yoghurt on the side and use the yoghurt and fruit as garnish but if you want to make this grab-and-go, just mix it all together the night before and go. You can make big batches of this stuff ahead of time which should keep for a few days in the refrigerator.
  • You can also chuck all of the ingredients into a blender and blitz it all up to make an awesome smoothie!

See also:

Protein Puff Granola – High Protein, Low Sugar

Protein Puff Granola - Pulsin Protein Crispies

Most granola is filled with lots of carbs and sugar that make it anything but a health food. This high protein granola uses Pulsin Whey Protein Crispies combined with jumbo oats to pack a protein punch and an awesome crispy texture. This isn’t super sweet – I use a bit of honey and no sugar or dried fruit – but seriously you won’t miss it.

High Protein Granola

Makes about 6 servings

  • 1 large egg white, lightly beaten
  • 1.5 cups jumbo oats
  • 1.5 cups protein crispies
  • 1.5 cups chopped nuts (such as almonds, pecans, pistachios, or walnuts)
  • 1.5 cups coconut shavings
  • 1/2 cup honey or agave syrup
  • 1/4 cup olive oil or warmed coconut oil or cacao butter
  • 1/4 cup sesame seeds
  • 1/2 teaspoons salt
  • ½ teaspoon ground cinnamon
  • a pinch each of ground ginger and nutmeg
  • 1.5 cups coconut shavings


  1. Preheat oven to 300 F / 150 C.
  2. On a big baking sheet or roasting tin, mix together the oats, protein crispies, nuts, sesame seeds, salt, cinnamon, ginger, and nutmeg.
  3. Whisk together the egg white, honey or agave, and the oil. Pour over the dry ingredients, mix thoroughly, and spread evenly across the baking sheet.
  4. Bake for 30-40 minutes, stirring every 10 minutes, until the granola is golden brown and dry.
  5. Let cool (it will crisp as it cools). Mix in coconut and serve.

Protein Puff Granola - Pulsin Protein Crispies

You’ll notice that this recipe uses Pulsin’s Cacao Butter Buttons for the oil (don’t go eating them like chocolate drops as we did when they first arrived). You can of course substitute coconut oil, olive oil, or other fat of your choice.

Protein Puff Granola - Pulsin Protein Crispies

If you do have a sweet tooth, you can always do as Andrew does and just add chocolate! (Bonus: Pulsin’s chocolate drops have no added sugar.)

Protein Puff Granola - Pulsin Protein Crispies

I personally like to have my granola with yoghurt and sliced banana!

Protein Puff Granola - Pulsin Protein Crispies

 For a more traditional granola recipe, checkout my awesome Christmas granola!


Stuffed Tomatoes for British Tomato Week

Tomates Farcies - French Stuffed Tomatoes

This week is British Tomato Week, timed to coincide with the arrival of fresh British greenhouse tomatoes in the nation’s supermarkets, farm shops, and farmer’s markets. If there’s any food to convince you to “buy local”, then tomatoes are it (just buy a tomato during the winter months if you don’t believe me). So for those of us in Blighty who’ve been forgoing our tomato fixation during the long winter, it’s time to celebrate the return of this marvellous Mediterranean veg and get cooking with tomatoes that have been grown on our home turf.

Where to begin? There are a few staples you could go for: tomato soup, tomato salsa, or even straight up sliced tomatoes with salt, pepper and olive oil. Great British Chefs has a fantastic collection of tomato recipes (you really can’t go wrong with gazpacho).

Heirloom tomatoes for British Tomato Week

For me, the ultimate way to celebrate tomatoes is with this recipe for Tomates Farcies, a stuffed tomato dish that originates from Southern France and which I learned on a cookery holiday with Demuths Cookery School. It’s truly a celebration dish, perfect for serving a crowd. The key is, of course, to use the ripest, tastiest tomatoes you can find. The filling is based on rice, but you can adapt the veggies to suit what you have to hand.

Tomates Farcies (Stuffed Tomatoes)

Recipe courtesy of Demuths Cookery School
These are vegan without the cheese.

  • 200g Camargue red rice (or whatever red rice you have on hand)
  • 250ml white wine
  • 750ml hot vegetable stock
  • A few sprigs of bay, rosemary, thyme and oregano (or a pinch each of dried)
  • 6 ripe but firm large tomatoes
  • 1 onion, finely chopped
  • 1 garlic clove, finely chopped
  • 350g finely chopped vegetables (red pepper, mushrooms, leek, carrot, kale, whatever you have around)
  • 4 tbsps olive oil, plus extra for drizzling
  • Salt and freshly ground black pepper
  • 1 tbsp tomato puree
  • 3 tbsps chopped fresh basil
  • handful of chopped fresh flat leaf parsley
  • 100g Parmesan, or similar cheese, grated (optional)
  • salt & pepper


  1. Preheat the oven to 200C/390F.
  2. Cook the rice in a medium saucepan with the vegetable stock, the glass of wine and herbs. Stir occasionally and simmer until just cooked through, which takes about 15 minutes for red rice, make sure the rice isn’t over cooked as it is cooked again inside the tomatoes. Drain. Set the rice aside.
  3. Cut a thick slice off the top of each tomato; leaving on the stalk if you can and reserve the tomato tops. Cut and scoop the seeds, pulp, and juice from each tomato into a small saucepan. Simmer the tomato pulp for 15 minutes and then strain through a sieve, reserving the pulp and discarding the seeds.
  4. Oil the bottom of a baking dish, big enough to fit the tomatoes snugly, with 2 tbsps of the olive oil. Place the hollowed tomatoes in the prepared dish.
  5. To make the filling. In a frying pan fry the onion gently in the remainder of the olive oil, until soft and starting to caramelise. Add the garlic and fry for a minute before adding the vegetables with a little salt and pepper. Gently fry for five minutes and then add the strained tomato pup. Cook for a couple of minutes and then add the parsley, some of the cheese and rice (add as much so that the rice to veggie ratio is just as you like – you might have some rice leftover). Combine well. Add the tomato juice to achieve a moist filling. Taste and season well.
  6. Spoon the rice mixture into the hollowed tomatoes, mounding slightly. Sprinkle leftover stuffing on the bottom of the pan. Drizzle entire dish with olive oil and the remaining cheese. Place the reserved tomato slices on top the tomatoes. Bake until the rice is heated through, about 20 minutes.

Salsa Macha

Salsa Macha - Mexican condiment of awesome!

Salsa macha has become a coveted kitchen staple of mine. This magical combination of dried chilies, garlic, nuts and olive oil is highly addictive, and the perfect vehicle for discovering the world of dried chillies out there.

When I first came across the recipe, I almost didn’t make it because it calls for 500ml (two cups) of olive oil. But when all was said and done, I ended up with a “salsa” that has completely blown my mind and changed my world. I’m not exaggerating!

It began with a recent good fortune: a while back I won a “goody bag” of dried chillies from the Cool Chile Company. I rarely enter competitions, and win them even less, so I was pretty psyched to receive a weighty parcel of dried pasilla, ancho, guajillo and chipotle chillies, and a bonus sack of masa harina.

Chiles from Cool Chile Co

Ever since, my mind’s been reeling over what to do with them. One of my objectives is to use this opportunity to get to know the unique flavours of these chillies. I’m very familiar with chipotles and their wonderful smokiness, but the others are a bit of a mystery to me.

I first made the ancho lentil tacos, where I discovered that anchos (dried poblano peppers) are milder than chipotles, though still a touch smokey, and sweeter. I’ve also made tortilla soup, which includes pastilla chilli, which seems similar to ancho to me, except is possibly milder.

Moving on from these recipes I wanted to take advantage of something that was really all about the chillies, so started hunting for salsa and sauce recipes. Rick Bayless’ salsa macha caught my attention because it was suited for any one or a mix of dried chillies, and also included some interesting ingredients like almonds and sesame. I only noticed the oil quantity after I’d mentally decided to make it. But I’m so glad I pushed on.

Salsa Macha

This isn’t a “salsa” like the kind you find in jars at the grocery star. It doesn’t contain tomatoes or lime or cilantro. This is more like chile pesto, a puree of dried chillies with nuts, seeds, garlic and a little salt, vinegar and Mexican oregano. And the flavour is out of this world.

I used six guajilla chillies and four chipotle chillies, plus some of my homemade apple cider vinegar. The resulting “salsa” has an awesomely sweet and smokey aroma with a flavour to match. There’s only a little bit of vinegar in the recipe, but it’s just enough to make the puree seem almost “fresh”, despite all the oil. The nuts and seeds, which have been fried in the oil, add further depth of flavour and balance out the chillies.

Guajillo and Chipotle Salsa Macha

So it’s good, but game-changing? Well yes, for someone who was until recently a vegetarian and unaccustomed to eating foods that are so deep, rich and satisfying. Although I didn’t eat meat at the time, I can now understand why some meat-eaters would find it difficult to go vegetarian because it’s very difficult to duplicate meat’s, well, meatiness in vegetarian food (meat-eaters, maybe you can explain this phenomenon?).

Guajillo and Chipotle Salsa Macha

Still, eating this salsa made me feel very much like one feels after eating a good steak. I used the salsa macha in something very simple: a bowl of sautéed onions, potatoes and greens (a bit of egg would have been good here, too). I included some of the salsa in the saute pan, and then added a little more at the end. The flavours were so intense and wonderful that I finished the meal with a weird satisfaction that I’m not really used to.  It had nothing to do with spiciness – in fact, the guajillo and chipotle combo resulted in a pretty mild heat – but pure flavour.

Potatoes and greens con salsa macha. Inspired by @coolchileco @rick_bayless. (A little macha goes a long way.)

I think the phrase “awesome sauce” is appropriate here. I see myself using this all over the place – potato, eggs and tofu come to mind. I can also see adding it to other salsa and sauce recipes to add deeper flavour. Rick has a recipe for Slow-Cooked Fennel where salsa macha is used almost as a baste. He also does lamb chops with salsa macha for any meat eaters who are keen to give this a try. And you should, because it really is a life changer. And I can’t stop opening the jar just to have a whiff.

Salsa Macha

Salsa Macha


  • 60g dried chillies (I used about 6 guajillos and 4 chipotles)
  • 40g (1/3 cup) almonds (or other nut)
  • 1 Tbsp sesame seeds
  • 4 garlic cloves, peeled and halved
  • 500ml (2 cups) olive oil
  • 1 Tbsp cider vinegar
  • 1 tsp salt
  • A generous 1/2 teaspoon dried Mexican oregano


  1. Stem the chiles, then break or cut them open and remove most of the seeds; break the chillies up roughly into thumb-sized pieces.
  2. In a large saucepan, combine the almonds, sesame seeds, garlic and oil. Set over medium-high heat and cook until garlic and sesame seeds are golden, about 5 minutes. Remove from the heat and stir in the chiles. Let cool 5 minutes.
  3. In a small bowl, mix the vinegar with the salt until the salt dissolves, then add it to the pan along with the oregano. When the mixture has cooled to room temperature, pour it into a blender and pulse until everything is chopped into small pieces (I use a Froothie Optimum 9400 power blender for this). You don’t want a super smooth puree – leave some texture in there.
  4. Pour into a jar and store in the refrigerator until you’re ready to use.

Hummus diaries: Chickpeas with red chillies and cumin

Hummus with Red Chillies and Cumin Seed

First in a series of blog posts that explore the various types of hummuses (hummi?) one could put together.

Here we riff on a fairly basic recipe: chickpeas, tahini, garlic, lemon. This probably all sounds familiar to someone who’s made hummus before. But wait, we throw in some red chilli and toasted cumin seed and suddenly everything changes. You’ll want some fairly hot red chillies (around 100,000 Scoville Heat Units – a cayenne pepper would be fine). Don’t skip a step by using ground cumin – take the minute or two to toast whole cumin seed and grind them after toasting in a mortar and pestle. But most importantly, don’t be afraid to experiment. Taste and adapt as you go. And don’t forget your garnishes! We love giardiniera, but you could equally garnish with good olive oil, smoked paprika, dukkah, whatever strikes your fancy. Top tip: serve with fresh chapati.

Hummus with Red Chilli and Cumin

  • 2 cups chickpeas
  • 2 heaped Tablespoons tahini
  • juice of 1 lemon
  • 1-2 red chillies (to taste)
  • 1 clove garlic
  • a generous teaspoon of cumin seed, toasted in a dry pan
  • water as needed
  • a good pinch of salt


  1. Put everything in a good blender and blitz to a smooth consistency, adding more water as needed.
  2. Taste. Does it have enough salt? Lemon? Tahini? Chilli? Add more ingredients to suit your tastes.
  3. Serve with your favourite garnishes, and make sure you make enough for several days – you’re not going to want to stop eating this!


Rum and Persimmon Punch

Rum and Persimmon Punch

If you’re like me and spend a lot of time in the fruit aisle at the grocery store, then you’ve probably noticed the arrival of Spanish persimmons, a delicious fruit with a sweet delicate flavour akin to mango. They are available from mid-October until January which makes them all the more precious, and their sweet orange flesh can provide a much welcome burst of sunshine on dark winter days.

For this reason, I decided to showcase them at my recent supperclub in a welcome cocktail featuring rum, lots of lime, and ginger ale. The result is undeniably festive and, when garnished appropriately, looks as beautiful as it tastes. Something to consider for your Christmas and New Year parties. At my party, it even inspired some artwork!


For more information and recipe ideas for persimmons, visit

Rum Persimmon Punch

Make it a mocktail by skipping the rum and ginger wine!

Preparation: 10 minutes | Serves: 8-10


  • 3 Spanish persimons
  • 3 limes, thinly sliced
  • Juice of 6 limes
  • 2 cinnamon sticks
  • 2 tbsp dark muscovado sugar
  • 350ml dark rum
  • 150ml ginger wine
  • Ice cubes
  • 1 litre ginger ale
  • Mint sprigs, to decorate


  1. Remove the leafy tops from the persimons, slice the flesh thinly and add to a large punch bowl with the sliced limes, lime juice, cinnamon sticks and muscovado sugar. Allow a few minutes for the sugar to dissolve.
  2. Pour the rum and ginger wine into the punch bowl. Add the ice cubes, then top up with the ginger ale.
  3. Serve in punch glasses or tall glasses, decorated with mint sprigs.

Cook’s tip: You could make this with light golden Barbados rum instead of dark rum – either way, it packs a punch!

Healthy Fermented Gazpacho Soup

Healthy Fermented Gazpacho Soup

The folks from Great British Chefs (for whom I occasionally write) have recently launched a new website called Great Italian Chefs featuring inspiring recipes from the chefs behind Italy’s best restaurants, most of which are admittedly outside of my price range. So it’s reassuring to have some of their recipes collated on one website so that I might try them for myself.

One such recipe was this Healthy Fermented Gazpacho Soup by Fabrizio Marino, head chef at Italy’s only Michelin-starred vegetarian restaurant Joia. I’ve already been having fun experimenting with fermented foods, but my pursuits have largely been limited to sauerkraut, kefir and sourdough.

This soup, made with carrots, beets and celery fermented with umeboshi plum, gave me the opportunity to push my fermentation boundaries. And with the added bonus of smoked celeriac, I learned a bit about about home smoking, too (news flash: it’s easy).

The result? Totally delicious. I served the soup to friends who described it as “amazingly good”. You could serve either the soup on its own or the smoked celeriac on its own – both our amazing in their own right. But the two together are truly a case of the sum being more than the parts.

I definitely recommend having a browse through Great Italian Chefs for Italian inspiration beyond the usual pizza and pasta. These are recipes that will push your boundaries, impress your friends, and reward you with outstanding edible creations that are as beautiful to look at as they are delicious to eat.

Healthy Fermented Gazpacho Soup

  • 200g of carrots, grated
  • 200g of celery, grated
  • 500g of beetroot, raw and grated
  • 1/2 sprig of rosemary
  • 2 sprigs of thyme
  • 2g of salt, plus extra to season
  • 2g of sugar
  • 4g of umeboshi
  • 600g of tomatoes, de-seeded and chopped
  • white wine vinegar
  • extra virgin olive oil

Celeriac croutons

  • 1kg celeriac, peeled and grated
  • 70g of extra virgin olive oil
  • salt
  • 50g of wood chips, cherry wood
  • 8 slices of wholemeal bread, thinly sliced

To plate

  • cress, to garnish
  • 1 stick of celery, diced
  • 1 carrot, diced
  • 4 strawberries, sliced
  • extra virgin olive oil


  1. Place the grated vegetables into a bowl along with the herbs, salt, sugar and umeboshi. Transfer the mixture into a vegetable mill and push down to compress the vegetables. Leave to ferment in the fridge for at least two days, until the vegetables develop a slight acidity
  2. Once the fermentation process has finished, remove the vegetables from the fridge and blitz in a blender (I use my trusty Froothie Optimum 9200). Add the seedless tomatoes and blend until you obtain a smooth mix. Pass through a fine sieve and season to taste with a little vinegar, extra virgin olive oil and salt
  3. Place the celeriac in a saucepan and cook for 10 minutes with the lid on. remove from the heat and add a little extra virgin olive oil, salt and allow to cool. When cool, blend the celeriac to a smooth purée and transfer to a metal bowl
  4. Place the wood chips into the bottom of a deep metal tray, then place a wire rack over the top. Rest the bowl of celeriac puree on the wire rack and cover with another metal tray acting as a lid. Transfer this to the hob and heat until the wood chips begin to smoke, then remove from the heat and leave to cool with the bowl still covered
  5. Grease the bread with a little extra virgin olive oil and season with salt. Lightly toast on each side in a hot pan, then spread the celeriac purée onto the bread ready to serve
  6. To serve, pour the gazpacho into a bowl or deep plate. Balance the croutons on tops of the soup and garnish with cress, vegetable cubes, strawberry and a drizzle of extra virgin olive oil

Andy K’s No Bake Protein Bars


Easy and versatile, these no bake protein bars are perfect fodder for experimentation. Try amping up the spices or adding different dried fruits, nuts and seeds. Be creative! I like a combo of Willie’s 100% Cacao, cranberries, and pecans, with a coating of cacao nibs. Sometimes we even add chilli (dry or fresh).

Credit to my CrossFit Cirencester friend, Andy K, for introducing me to this recipe!

Andy K’s No Bake Protein Bars

  • 2 cups oatmeal
  • 1 cup protein powder (I use Pulsin’s Organic Whey Protein)
  • 1/4 cup almond butter or peanut butter
  • 1/4 cup honey or maple syrup
  • 1/3 cup dried cranberries (or other dried fruit)
  • 1/4 cup almonds (or other nut)
  • 1/4 cup milk (dairy or non-dairy)
  • 1/4 cup apple sauce
  • 1/4 cup dark chocolate chunks
  • 1/2 tbsp cinnamon
  • 1 tsp vanilla
  • pinch of salt


  1. Mix together dry ingredients in a large bowl.
  2. In a medium saucepan, warm the wet ingredients and stir until combined.
  3. Mix the dry mixture and the wet mixture together (you can let the wet mixture cool a bit if you don’t want the chocolate to melt).
  4. Place into 8×8 container lined with clingfilm. Use your hands to press flat. Refridgerate until firm, then cut into 6-10 pieces. Keeps for a week.