Chocolate Perfection Protein Ice Cream Recipe

Chocolate Perfection Ice Cream

Chocolate ice cream is good but healthy chocolate ice cream is even better. Made with 100% Whey Chocolate Perfection protein powder, you can get your macros and your sweet fix at the same time from this recipe.

Chocolate Perfection Protein Ice Cream

Serves 4

Ingredients

Method:

1. Combine all the ingredients in a blender

2. Pour into a container

4. Freeze for at least 2 hours

Enjoy!

We’d love to see your creations – follow us and tag us in your pictures on FacebookTwitter and InstagramInterested in more Reflex Nutrition recipes? Head over to our blog

Pre-Workout Tropical Fusion Juice

Tropical juice

Made with Amino Fusion, this refreshing, tropical juice will kickstart any workout session. With caffeine, amino acids and minimal carbs it’s a great pre-workout drink.

Ingredients:

tropfush

  • 1 serving Amino Fusion Fruit Punch
  • 1 handful of frozen mixed fruit (Mango & berries work best!)
  • Mint for decoration (optional)
  • Enough water to fill a glass

Method:

1. Mix the amino fusion with cold water until the powder is fully dissolved.

2. Add a handful of your favourite frozen fruit in place of your ice cubes and some mint if you’re feeling decorative.

3. Enjoy!

What is Amino Fusion?

Amino Fusion is a pre-workout made up of amino acids. Amino acids are often described as the building blocks of protein and contribute to the growth of muscle. Amino Fusion contains research supported amino acids – including citrulline malate, beta alanine and l-carnitine tartrate. With zero calories and a caffeine kick, Amino Fusion is for anyone who wants to support their gym or exercise routines with a convenient source of amino acids. It is a great pre-workout and energy drink, and has virtually no carbs!

We’d love to see your creations – follow us and tag us in your pictures on FacebookTwitter and Instagram. Interested in more Reflex Nutrition recipes? Head over to our blog

Banana, Coconut and Vanilla Protein Ice Cream Recipe

Banana, coconut and vanilla ice cream

After a tropical taste of summer with all the benefits of protein? Here’s the QUICKEST and HEALTHIEST ice cream recipe that will definitely cure those cravings!

Banana, Coconut and Vanilla Protein Ice Cream

Serves 4

Ingredients

Method:

1. Combine all the ingredients except the desiccated coconut in a blender

2. Pour into a container

3. Add the coconut

4. Freeze for at least 2 hours

Enjoy!

We’d love to see your creations – follow us and tag us in your pictures on Facebook, Twitter and InstagramInterested in more Reflex Nutrition recipes? Head over to our blog

My Day on a Plate: Jonny Stephens

11am snack

Whatever your training or fitness goal, your workouts need to be complemented with the right nutrition. But, we all know that diet inspiration can be hard to find at times. So, with this in mind, we talk to Reflex Ambassador and Fitness Coach Jonny Stephens to get his typical day-to-day diet plus some of his go-to recipes. Here’s his day on a plate:

First thing

I’m not the biggest fan of eating in the morning, especially the days when I’m in the gym for 5.30am, so I play with a variation of intermittent fasting. I will have a black coffee or a cup of tea before I head in, but I won’t eat anything until the morning finish at about 11am.

11am

Because it’s important to get a good whack of protein into the first meal of the day, to break my fast, I’ll always have a double serving of Instant Whey Pro and a selection of fruit. This works really well for me, it will keep me ticking over until lunch time, it’s high protein and really low in calories so I can have two larger meals at lunch and dinner and still put myself in a small calorie deficit or at maintenance calories.

Lunch

Jonny's Lunch

For lunch check out this summer steak salad, which is a tasty little number. It’s full of colour and spice yet well balanced, low in calories and high in protein.

All the ingredients in here make this dish a great nutritional powerhouse. A rule I’ve been trying to live by is always having at least three different colours on my plate. The greens, reds and oranges guarantee a whole host of vitamins and minerals. The oil-based drizzle on the salad, the avocado and a lean cut of steak provide a great balanced fat profile.

And, of course with 38g of protein, it is smashing your leucine threshold and is a nice big step towards your daily protein intake goal. For those trying to trim up for summer, piling on lots of low calorie dense foods like salad leaves and pepper, teamed with the citrus zest and chilli flakes is guaranteed to banish any hunger that might be lurking. 

Calories – 550, Protein – 38g, Carbs – 32g, Fat – 30g

lunch ingredients

 Here’s what you need on your shopping list: 

  • Flat iron rump steak
  • Sweet potato
  • Mixed salad leaves
  • Avocado
  • Lime
  • Roasted red pepper
  • Chilli flakes
  • Garlic
  • Paprika
  • Cumin

Dinner

Jonny's dinner

Dinner is one of my favourite meals of the day so it is always my biggest meal of the day.

This Tandoori Chicken, Rice and Slaw is a popular one for me. I love the flavour of the higher fat chicken thigh, but if you’re trying to save a few calories youcan easily swap the thighs out for chicken breast.

Also you can cut the rice out and just wilt the rainbow chard if you want to go lower carb.

If you look at the ingredients you can see all the different colours that can be found in this dish, promising vitamins and minerals.  And, the spices are an easy way of adding flavour without adding loads of calories to your plate.

Calories – 638, Protein – 38g, Carbs – 63g, Fat – 26g

dinner ingredients

 The shopping list: 

  • Chicken thigh
  • Brown rice
  • Rainbow chard
  • Red cabbage
  • Apple
  • Coconut yoghurt
  • Lemon
  • Tandoori spice

The story behind the diet…

As many of you know my mindset and training has had to shift slightly. Having being quite ill and inactive for six months, elite sport, chasing personal records and smashing it in the gym has had to be put on hold…

The focus for me now is moving well, getting better and eating and exercising for my physical and mental health.

This has been a fabulous journey (so far) and has led me to explore more lower calorie, high flavour and fun recipes. If I do say so myself, I’m a bit of a dab hand in the kitchen these days!

To get more recipes head over to our blog. Want to keep up to date with Jonny? You can follow him on Instagram

Strawberry & Coconut Vegan Breakfast Smoothie

smoothie

Getting out of bed and finding time for breakfast can be struggle but our strawberry and coconut vegan breakfast smoothie is worth getting out of bed for and it’s quick to make. Made with Vegan Protein, this smoothie will make it easier to achieve your daily protein goals by getting ahead first thing.

Ingredients:

  • Handful of frozen strawberries
  • 1 banana
  • Handful of rolled oats
  • 250ml coconut milk
  • 25g of Vegan Protein Strawberry
  • Strawberries and desiccated coconut for decoration (optional)

Method:

1. Chop the fruit

2. Blend all the ingredients

3. As an optional extra, add strawberries inside the glass and on top of your smoothie, alongside some desiccated coconut.

About Vegan Protein:

Vegan Protein is made with protein from fresh peas. It’s also made using renewable green energy and it’s free from genetic modification, nitrogen fertilisers, gluten, soy and chemicals making it the ultimate clean option. Find out more and shop now.

We’d love to see your creations – follow us and tag us in your pictures on FacebookTwitter and Instagram. Interested in more Reflex Nutrition recipes? Head over to our blog

Power Apple Juice Recipe

Power apple juice

Fresh apple juice is good but fresh apple juice with a punch is even better. Made with Amino Fusion, this refreshing juice will get you pumped for the gym, making it an ideal pre-workout drink.

Ingredients:

  • 1 serving Amino Fusion Green Apple
  • 2 x juiced apples (if you don’t have a juicer, you can leave the apples out or use a little shop-bought apple juice)
  • 8-12 fresh mint leaves
  • 1 lime
  • Sparkling water
  • Ice

Method:

Power apple juice

1. Cut and core the apples and put them through a juicer (if you’re using apples)

2. Add to a glass with the Amino Fusion powder, mint leaves and a squeeze of one half of lime.

3. Use a spoon to squash and mix the ingredients together to release and combine the flavours

4. Add a fresh wedge of lime and enjoy!

What is Amino Fusion?

Amino Fusion is a pre-workout made up of amino acids. Amino acids are often described as the building blocks of protein and contribute to the growth of muscle. Amino Fusion contains research supported amino acids – including citrulline malate, beta alanine and l-carnitine tartrate. With zero calories and a caffeine kick, Amino Fusion is for anyone who wants to support their gym or exercise routines with a convenient source of amino acids. It is a great pre-workout and energy drink, and has virtually no carbs!

We’d love to see your creations – follow us and tag us in your pictures on FacebookTwitter and Instagram. Interested in more Reflex Nutrition recipes? Head over to our blog

Strawberries & Cream Protein Ice Cream Recipe

Strawberries & Cream Ice Cream

It’s hard to beat a classic combination like strawberries and cream but what about if you put it in a guilt-free ice cream? There’s no denying it’s a winner.

Strawberries & Cream Protein Ice Cream

Serves 4

Ingredients

Method:

1. Combine all the ingredients except the strawberries in a blender

2. Pour into a container

3. Add the chopped strawberries

4. Freeze for at least 2 hours

Enjoy!

We’d love to see your creations – follow us and tag us in your pictures on FacebookTwitter and InstagramInterested in more Reflex Nutrition recipes? Head over to our blog

Chocolate Protein Pancake Recipe

Chocolate Protein Pancakes

Fabrizio Gargiulo is a Reflex Nutrition Ambassador, Sports Nutritionist and Personal Trainer. In other words, an expert when it comes to knowing what nutrition helps you look and feel great. So, when he shared his protein pancake recipe with us, we just had to pass it on!

Give Fabrizio’s pancake recipe a try and don’t forget to tag us in your snaps on Facebook, Twitter and Instagram!

Ingredients:

Makes 6 pancakes

Method:

1. Mix together the Instant Whey Pro, flour, eggs and milk

2. Add the butter to a non-stick pan on a medium heat

3. Ladle the pancake mix into the middle of pan and swirl the pan so the mix reaches the edges

4. Cook for 1 minute or until set

5. Flip the pancake

6. Repeat until golden brown on both sides

7. Serve immediately with your choice of healthy breakfast items; natural yoghurt, berries and a touch on honey is my favourite.

Pancake Macros: per pancake

  • 154Kcals
  • 15g Protein
  • 15g Carbs
  • 4g Fat

To make Fabrizio’s pancakes, shop Instant Whey Pro. And, to stay updated with Fabrizio, AKA @FitFab21, follow him on Facebook, Twitter and Instagram.

When pea meets cookie, you won’t believe the results – Protein Cookies

Protein Cookies in pile - Reflex Nutrition recipe

Putting pea protein into a cookie recipe might surprise some, but we believe that the results are fantastic – Reflex Vanilla Protein Cookies with Chocolate Salted Caramel Stuffing Recipe

Plant Based Diets

Plant based food protein alternative


Plant based eating has grown in popularity lately and is widely regarded as one of the healthiest approaches to fueling your body. Our resident dietitian, Rachel Hobbs, explains the benefits and practicalities of replacing meat with two veg.

 

What is a Plant Based Diet?Plant based - rice, beans, advocado and seeds

Plant based diets are a bit of trend in the nutrition world at the moment. The media claims they can do anything from cure cancer, to prevent heart disease and reverse diabetes; but what is all the fuss about and do they actually benefit us at all?

As a dietitian I define a plant based diet as a diet that aims to maximise the consumption of … you guessed it, plant foods, whilst minimizing processed foods, oils and animal produce. Sounds identical to a vegetarian or vegan diet? Similar, yes but the main difference is that often individuals choose to become vegetarian out of ethical or environmental reasons. Meat, fish and animal products such as milk, cheese and eggs are not banned from a plant based diet, but they are minimized.

A plant based diet encourages individuals to consume lots of vegetables, fruits, beans, pulses, seeds and nuts and is generally low in fat; this can seem impossible and confusing for many, especially as for the past 10 years the fitness industry has hammered into the general public they should be eating chicken breasts, tuna and other high protein foods to be healthy.

 

 

What are the Benefits?Plant based - oats, raisins, seeds and nuts

There are many benefits of a plant based diet if it is followed correctly; science says that they are better than meat heavy diets for weight management and fat loss. This is hypothesised to be because they are higher in fibre and therefore make us feel fuller for longer; but also they are more nutrient dense, therefore contain more vitamins and minerals, allowing our bodies to work more efficiently. Research also shows they may prevent heart disease and diabetes too. Due to the increased fibre intake of a plant based diet, scientists suggest that they decrease the risk of getting some cancers, especially those associated with digestion such as colon and stomach cancer.

The jury is still out as to whether it is the increased consumption of fruit and vegetables that decrease disease risk or the reduced intake of meats and processed foods, personally I believe it is a combination of the two.
When discussing a plant based diet with my clients there are a few questions which are commonly asked; I will answer these now.

 

 

“Where will I get my protein from?”Plant based - vegetables, peppers, cabbage, green beans, chick peas and advocado

Many of my clients come to me with elevated protein levels in their diets without a balanced consideration of the role of other nutrients, often carbohydrates

Instead of focusing so strictly on grams of protein per day, I ask my clients to focus on food quality- if they consume foods of high quality or nutritional density, they will automatically meet their protein needs.

The only concern is to ensure adequate essential amino acids are consumed, these are amino acids which cannot be produced by the body. This can easily be achieved by pairing foods with differing amino acid sequences such as beans and rice or hummus and pitta bread.

 

 

 

 

“What does a typical day’s food intake look like?”Plant based - oats, almond milk, soya yoghurt, nuts and fruit

To meet average requirements, a typical day could look like:

Breakfast: Overnight oats made with almond milk and yoghurt, topped with nuts and fruit

Lunch: Falafel, hummus and avocado wrap with spinach and rocket.

Snack: Peanut butter on toast.

Dinner: Lentil dahl with rice and peas.

Sometimes it takes a little while for the gut to adapt to the higher fibre intake so a pea protein shake such as Reflex Nutrition’s Vegan Protein would be a great supplement to take. This would also be ideal post workout or to add into a breakfast smoothie.

 

 

“Should I not eat any meat now?”

A plant based diet is exactly as it sounds, it is based around plants, which doesn’t mean all meat and animal products are banned. I actually recommended my clients to have two portions of oily fish a week such as salmon or mackerel to ensure they consume adequate Omega 3.

 

Plant based salad

 “Where do I start?”

I think it is important to take a step by step approach when making dietary changes, so I often prescribe my clients to just start with a “Meat Free Monday” and to experiment with different meal choices every week so they can increase the variety of plant based foods in the diet and feel more confident to try two days of plant based eating.

So, all in all, I think plant based diets are positive for many individuals. They increase fibre intake, they increase vitamin and mineral intake and they decrease processed food intake. So next week, why don’t you give “Meat Free Monday” a go?