Vegan Protein Fruit Smoothie Ice Lollies

vegan protein fruit smoothie ice lollies recipe berry healthy popcicles

The summer days are pretty sweltering at the moment, but I refuse to complain about it (whenever I'm tempted to, I just think back to our last winter's cold, dark, wet days, then count my blessings)! Instead, I'm trying to make the most of the summer fun by getting outdoors, swimming in rivers or the sea as much as possible, and I've been making these really healthy vegan fruit smoothie ice lollies - they're incredibly refreshing and taste so good! Plus, they're packed with antioxidant and vitamin-rich berries, with only 38 calories per popsicle. The added vegan protein powder is optional, but by adding it these healthy summer treats also provide a little protein hit to help you recover and repair from your exercise and help you on your way to your fitness goals! All you need is an ice lolly mould and some fresh fruit! 

vegan protein fruit smoothie lollies recipe healthy nutrition weight loss muscle

Vegan Protein Fruit Smoothie Ice Lollies Recipe

Ingredients (makes 10 lollies):

Method:

Wash the berries and remove leaves from the strawberries, then chuck along with the peeled banana into a food processor or blender. Top up about half way with water (better to start with less water as you can always add more depending on how thick you like it). Add the Vega protein powder, then blitz everything until smooth. Pour into lolly moulds then pop in the freezer for a few hours until set. 

vegan protein fruit smoothie lolly recipe healthy nutrition lean muscle weight loss 
vegan protein berry fruit smoothie lolly recipe healthy quick easy nutrition

Nutrition (per lolly):

  • Protein: 2.4g  (Women: 4.8% / Men: 4.4%)
  • Iron: 0.4mg  (Women: 2.7% / Men: 4.6%)
  • Calories: 38  (Women: 1.9% / Men: 1.5%)
  • Sugars: 3.4g  (Women: 3.8% / Men: 2.8%)
  • Total Fats: 0.5g  (Women: 0.6% / Men: 0.5%)
  • Saturated Fat: 0.1g  (Women: 0.5% / Men: 0.3%)
  • Salt: 0.1g  (Women: 1.7% / Men: 1.7%)
  • Fibre: 1.8g  (Women: 6.0% / Men: 6.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

vegan protein fruit smoothie lollies recipe healthy quick easy nutrition plant based

Vegan Chocolate Orange Pots

vegan chocolate orange tofu pots recipe

You'd never know these chocolate orange pots are vegan. They're rich, thick, creamy, and have just the right amount of zesty orange flavour to complement the rich chocolate. And the secret ingredient to get the mousse-like consistency? Silken tofu! So, they're much lower in saturated fat and much higher in protein than traditional chocolate pots made with dairy cream.

Vegan Chocolate Orange Pots

Ingredients (makes 6 pots):

  • 600g silken tofu
  • 150ml fresh orange juice
  • 50ml fresh water
  • 200g dark chocolate (50-65% cocoa)
  • 150ml maple syrup
  • Pinch of salt
  • Zest of one orange for topping
  • 1 Tbsp cocoa for topping 

Method:

First of all, wrap the tofu in a clean kitchen towel and wring as much of the water out as possible. Then tip the drained tofu into a blender, add the juice and water, and blend until smooth. 

Now gently melt the dark chocolate in a bowl set over a pan of lightly simmering water. Add the maple syrup to the melted chocolate, then pour into the blender along with the tofu, and blend until fully incorporated. 

Divide the mixture between six pots / glasses / ramekins, then place in the fridge for at least an hour until set. When ready to serve, dust with cocoa powder and garnish with a little orange zest. 

Nutrition (per pot):

  • Protein: 9.0g  (Women: 18.0% / Men: 16.4%)
  • Iron: 3.2mg  (Women: 21.6% / Men: 36.8%)
  • Calories: 320  (Women: 16.0% / Men: 12.8%)
  • Sugars: 29.9g  (Women: 33.2% / Men: 24.9%)
  • Total Fats: 15.5g  (Women: 22.1% / Men: 16.3%)
  • Saturated Fat: 7.7g  (Women: 38.5% / Men: 25.7%)
  • Salt: 0.2g  (Women: 3.3% / Men: 3.3%)
  • Fibre: 2.8g  (Women: 9.3% / Men: 9.3%) 

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Vegan Protein Chocolate Mug Cake

These vegan chocolate mug cakes are delicious and high in protein 

Mug cakes are ingenious - simply mix a few staple ingredients in your favourite mug, pop in the microwave for 90 seconds, and in no time at all you can be curled up on the sofa enjoying this delicious cake-for-one. No leftovers to worry about going stale. No preheating the oven. No mixing bowls or whisks to wash up. So next time you're craving something sweet but are short for time, this incredibly simple vegan chocolate mug cake is sure to hit the spot - it's rich, sweet, and VERY chocolatey. And with nearly 10g of protein it can really help towards your fitness and recovery!

Vegan Protein Chocolate Mug Cake

Ingredients (serves 1):

Method:

Mix all the dry ingredients (flour, cocoa, sugar, protein powder, bicarbonate of soda, and salt) together in the microwavable mug using a fork. Now add the nut milk and vegetable oil and stir to combine. Pop in the microwave on high for 90 seconds until the cake has risen (OR pop in a 180C oven for 12-14 minutes). Allow to cool slightly, then enjoy straight from the mug! Get creative with the toppings - fresh fruit, grated dark chocolate, vegan cream / ice cream, chopped nuts etc all work really well. 

*You can swap the protein powder for 1 Tbsp extra flour if you don't have any handy.

Nutrition (per serving):

  • Protein: 9.8g  (Women: 19.6% / Men: 17.8%)
  • Iron: 3.5mg  (Women: 23.6% / Men: 40.2%)
  • Calories: 411  (Women: 20.6% / Men: 16.4%)
  • Sugars: 24.5g  (Women: 27.2% / Men: 20.4%)
  • Total Fats: 23.9g  (Women: 34.1% / Men: 25.2%)
  • Saturated Fats: 2.5g  (Women: 12.5% / Men: 8.3%)
  • Salt: 0.5g  (Women: 8.3% / Men: 8.3%)
  • Fibre: 5.4g  (Women: 18.0% / Men: 18.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Vegan Plum and Apple Crumble

Vegan plum and apple crumble recipe 

This vegan crumble is the perfect food at this time of year - seasonal fruit that becomes sweet and sticky, warming spices, and the decadent oat crumble topping make it a proper feel-good dish. It's the type of dish that reminds you that the fact we're heading into winter isn't so bad after all. 

I had loads of apples to use up so wanted to make a crumble that freezes well too - I layered into four enamel pie dishes so we have a supply of this winter warmer for whenever the time calls. So I made the crumble topping a wet mixture instead of dry so it doesn't go soggy when defrosting it. Just take it out the freezer in the morning and heat as below that evening. 

vegan plum & apple crumble

Ingredients (makes 8 portions):

For the filling:

  • 8-9 plums
  • 2-3 apples
  • 1/3 cup maple syrup
  • 3 Tbsp cornflour
  • 1 tsp ground cinnamon

For the topping:

  • 1 cup oats
  • 1/2 cup ground almonds
  • 1 tsp cinnamon
  • 1/2 tsp ground ginger
  • pinch salt
  • 1/3 cup maple syrup
  • 4 Tbsp vegetable oil
  • 2 Tbsp almond milk

Method:

Heat your oven to 180C (350F). Mix the filling ingredients together in a bowl then distribute into four small enamel dishes or one 9"x9" or 10"x8" baking dish.

Mix all the dry topping ingredients together to combine, then stir in the maple syrup, oil, and almond milk and mix thoroughly until it's all damp. 

Top the fruit mixture with the crumble mixture. No need to cover all the fruit, the uncovered bits go extra sticky! Bake for 35-40 minutes for a small enamel dish or 45-50 minutes if made into one larger baking tray. 

Nutrition (per serving):

  • Protein: 7.2g  (Women: 14.4% / Men: 13.1%)
  • Iron: 1.5mg (Women: 10.1% / Men: 17.2%)
  • Calories: 271 (Women: 13.6% / Men: 10.8%)
  • Sugars: 23.6g (Women: 26.2% / Men: 19.7%)
  • Total Fats: 11.6g (Women: 16.6% / Men: 12.2%) 
  • Saturated Fats: 1.0g (Women: 5.0% / Men: 3.3%)
  • Salt: 0.2g (Women: 3.3% / Men: 3.3%)
  • Fibre: 4.2g (Women: 14.0% / Men: 14.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Black Bean Brownies!

Vegan black bean brownie recipe 

If you've never heard of these before, don't switch off just yet.

They sound bizzare, but they taste incredible - they have this rich, chocolate / praline flavour, plus an amazing fudgey, dense texture with some added crunch from the hazelnuts. I've tried some black bean brownie recipes before that were a little bland, but these ones even passed the ultimate taste test of serving them up to friends and them having no idea they were healthy or had black beans in them. These are also mega quick and easy to make, and pack some serious protein, iron, and fibre. 

vegan black bean brownies

Ingredients (makes 12 brownies):

  • 250g (drained weight) tinned black beans
  • 40g oats
  • 2 Tbsp cocoa powder
  • 125g Maple syrup
  • 2 tsp vanilla extract
  • 45g melted coconut oil
  • 1/2 tsp baking powder
  • 100g dark choc chips
  • 75g crushed hazelnuts
  • Pinch of salt

Method:

Preheat the oven to 180C (350F). First make a quick oat flour by tipping your oats into a food processor and blitzing until they are a rough flour texture. Then place all remaining ingredients apart from the hazelnuts and choc chips in with the oats in the food processor and blitz thoroughly until completely smooth. Stir in the hazelnuts and the choc chips, then tip into a small greased tin (roughly 9x9 inches) and bake for 15-18 minutes. Let cool for at least 10 minutes before cutting - if they're still too soft, place in the fridge for a while and they will firm up perfectly! 

Nutrition (per brownie):

  • Protein: 3.9g  (Women: 7.8% / Men: 7.1%)
  • Iron: 2.1mg  (Women: 14.2% / Men: 24.1%)
  • Calories: 191  (Women: 9.6% / Men: 7.6%)
  • Sugar: 10.0g  (Women: 11.1% / Men: 8.3%)
  • Total fats: 11.6g  (Women: 16.6% / Men: 12.2%)
  • Saturated fat: 5.8g  (Women: 29.0% / Men: 19.3%)
  • Salt: 0.1g  (Women: 1.7% / Men: 1.7%)
  • Fibre: 3.8g  (Women: 12.7% / Men: 12.7%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Reese's Chocolate and Peanut Butter Cups

Vegan Reese's chocolate and peanut butter cups recipe 

Guess how many ingredients are required for these bad boys?... TWO!! They are so easy to make, but taste even better than the shop bought version which is pumped full of sugar. Because they're made with dark chocolate and natural peanut butter, they're much lower in saturated fat and sugar, and are a much better source of iron! 

Vegan Chocolate & Peanut Butter Cups

Ingredients (makes 12 cups):

  • 200g vegan dark chocolate (55-70% cocoa best)
  • 9 tsp natural peanut butter

Method:

Break up the dark chocolate into a bowl and place over a small pan of simmering water. It's always best to melt chocolate slowly to prevent it splitting (remember, chocolate can melt in your pocket, so it doesn't need much heat!). Meanwhile, place 12 paper cupcake cases on a tray. When the chocolate is melted, drizzle half a tablespoon into each of the cupcake cases (using about half the chocolate). Tap them on the tray to ensure the chocolate spreads evenly into the corners of the cases. Now place the cases in the fridge for 10 minutes to set, leaving the chocolate bowl over the hot water (you can turn the hob off now though) to keep it melted. Then remove the cases from the fridge and spread 3/4 of a tsp of peanut butter on the set chocolate, as flat as possible so the remaining chocolate can cover it. Now drizzle over another half a tablespoon of melted chocolate, tap on the tray again to even it out, and pop back in the fridge for another 10 mintues until set. Remove from the fridge before serving as they taste best at room temperature.

Nutrition (per cup):

  • Protein: 2.0g  (Women: 4.0% / Men: 3.6%)
  • Iron: 1.2mg  (Women: 8.1% / Men: 13.8%)
  • Calories: 120  (Women: 6.0% / Men: 4.8%)
  • Sugars: 6.4g  (Women: 7.1% / Men: 5.3%)
  • Total fats: 8.4g  (Women: 12.0% / Men: 8.8%)
  • Saturated fats: 3.7g  (Women: 18.5% / Men: 12.3%)
  • Salt: 0.1g  (Women: 1.7% / Men: 1.7%)
  • Fibre: 1.6g  (Women: 5.3% / Men: 5.3%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Sweet and Tangy Vegan Plum Tart

vegan plum tart recipe easy healthy quick

This tart is so incredibly tasty and it's seriously easy to make, even for a baking novice like me! Delicious on it's own as an afternoon treat, or served with vegan ice cream as an impressive dessert, this tart is definitely a winner! As you can see from the photos at the bottom, the plums can be swapped with other fruit like apples, peaches or apricots.

Sweet and Tangy Vegan Plum Tart Recipe

Ingredients (makes 8 slices):

  • 200g plain flour (+ 1 Tbsp for filling)

  • 65ml olive oil

  • 65ml cold water

  • Pinch of salt

  • 100g light brown sugar

  • 3 Tbsp ground almonds

  • 8-10 juicy red plums

Method:

Mix the olive oil and water, using a whisk to thoroughly combine until cloudy (this is the oil emulsifying). In a separate bowl, combine 200g flour with the salt, then gently pour the oil / water mixture into it.

Knead the ingredients for a few minutes with your hands until it comes together. Roll out the dough into a round shape on a lightly floured surface with a rolling pin (or a bottle of wine!) until just bigger than your tart dish. Lightly grease your dish with olive oil, then carefully transfer the flat dough to the dish and spread it out so it neatly covers all the edges. Place the dish with the dough in the fridge to chill for 20 minutes.

Meanwhile, preheat the oven to 200C (390F) and prepare the filling. Wash the plums then cut into thin wedges (roughly 8 wedges per plum).

In a bowl, mix the ground almonds with 50g of the sugar and 1 Tbsp of the flour. Take the base out of the fridge and spread the almond mixture on the dough. Then arrange the plum wedges on top, and sprinkle with the remaining 50g of sugar.

Bake in the oven for 40-45 minutes, or until the plums are caramelised and soft, and the edges of the base are golden. Allow to cool for 10 minutes before slicing up. 

Nutrition (per slice):

  • Protein: 3.9g (Women: 7.8% / Men: 7.1%)

  • Iron: 1.6mg (Women: 10.8% / Men: 14.2%)

  • Calories: 262 (Women: 13.1% / Men: 10.5%)

  • Sugar: 19.7g (Women: 21.9% / Men: 16.4%)

  • Total Fats: 10.2g (Women: 14.6% / Men: 10.7%)

  • Saturated Fat: 1.3g (Women: 6.5% / Men: 4.3%)

  • Salt: 0.3g (Women: 5.0% / Men: 5.0%)

  • Fibre: 1.9g (Women: 6.3% / Men: 6.3%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

vegan plum apple tart recipe easy
vegan plum apple tart recipe healthy easy

Chocolate, Banana, and Peanut Butter 'Nicecream'

Vegan chocolate, banana, and peanut butter nicecream recipe 

This recipe is also posted under breakfasts, because believe it or not, 'nice cream' is a perfectly acceptable and healthy thing to have in the mornings! It makes for a very quick and easy dessert - ready to serve up in just a few minutes - perfect if you have an insatiable sweet craving. Compared with reaching for a Mars Bar Duo, a filling bowl of this nicecream comes in at fewer calories, three times the protein, less than half the sugar and saturated fat, and has way more fibre. 

That's because the only ingredients in this 'nicecream' recipe are bananas, cocoa powder, peanut butter, and almond milk. Plus, no ice cream machines necessary, it's ready instantly just using a blender. The trick is freezing the bananas the night before - when blended with the other ingredients, churning up the high pectin content of the banana creates an incredibly smooth texture, just like soft service ice cream. Add some cocoa powder and peanut butter and you have one of the best flavour combinations known to man. 

Vegan Chocolate, Banana & Peanut Butter 'Nicecream'

Ingredients (serves 2):

  • 2 bananas (ripe with black spots is critical)
  • 2 Tbsp cocoa powder 
  • 2 Tbsp peanut butter
  • 4 Tbsp almond milk

Method:

Peel and chop the banana up into 1cm slices and pop in the freezer the night before. In the morning, take out your frozen banana, separate the slices, and chuck in a food processor or chopper container attached to handheld blender (high speed blenders like nutribullets are too fast for this) along with the almond milk. Pulse a couple of times, until the banana begins to smash up. Scrape down the sides and pulse again - it will look crumby at first, then turn gooey, then after a couple of minutes, magically transform into an amazing soft-serve consistency. You may have to scrape down the sides a few times during the process. Add the cocoa and peanut butter and pulse a couple more times to thoroughly mix and aerate the nicecream. 

And that's it! You can eat this straight away, or put back in the freezer for 20 minutes or so until firmed up a bit - but beware, this doesn't keep very well in the freezer, so just make enough for now and eat it up! 

Nutrition (per serving with 2 Tbsp granola sprinkled on top):

  • Protein: 10.4g  (Women - 20.8% / Men - 18.9%)
  • Iron: 2.5mg  (Women - 16.9% / Men - 22.1%)
  • Calories: 352  (Women - 17.6% / Men - 14.1%)
  • Sugar: 21.9g  (Women - 24.3% / Men - 18.3%)
  • Total Fat: 16.0g (Women - 22.9% / Men - 16.8%)
  • Saturated Fat: 2.9g  (Women - 14.5% / Men - 9.7%)
  • Salt: <0.1g  (Women - <1.0% / Men - <1.0%)
  • Fibre: 8.6g  (Women - 28.7% / Men - 28.7%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Sharp and Sweet Apple Sauce

Vegan apple sauce recipe&nbsp;

Apple Sauce is so quick and easy to make. Much cheaper and tastier than the shop bought stuff, plus you know there's no preservatives or other nasties in it. It's really versatile too, use it:

  • To replace eggs in baking to bind ingredients together
  • Stirred into porridge for a natural sweetener
  • Dolloped on your pancakes
  • Served with savoury dishes such as nut roast

Vegan Apple Sauce Recipe

Ingredients (makes 2 cups)

  • 4 large apples
  • 3 Tbsp caster sugar
  • Squeeze of fresh lemon juice
  • 1 cup water

Method:

Peel, core, and chop the apples into small chunks. Chuck in a pan with the water, sugar and lemon and simmer on a medium heat, stirring occasionally, until the chunks are soft and becoming sludgy (10-20 minutes depending on apple variety and size of chunks). Then mash with a potato masher, or if you prefer the sauce completely smooth, whizz up in a blender. This is very freezable too so keep one cup in the fridge to use now and another in the freezer for next time your baking recipe calls for apple sauce! 

Nutrition (per Tbsp):

  • Protein: 0.2g  (Women - 0.4% / Men - 0.3%)
  • Iron: 0.1mg  (Women - 0.6% / Men - 0.9%)
  • Calories: 44.7  (Women - 2.2% / Men - 1.9%)
  • Sugars: 9.9g  (Women - 11.0% / Men - 8.3%)
  • Total Fat: 0.1g  (Women - 0.1% / Men - 0.1%)
  • Saturated Fat: 0.0g  (Women - 0% / Men - 0%)
  • Salt: 0.0g  (Women - 0% / Men - 0%)
  • Fibre: 0.9g  (Women - 3.0% / Men - 3.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

 

Warming Autumn Apple Loaf Cake

Vegan apple loaf cake recipe&nbsp;

It's the time of the year where there are apples everywhere. I'm lucky enough to have an apple tree in my parent's garden that produces loads of delicious but hardy cooking apples (no idea what variety they are!), and they bring me bags full of them every autumn. But even at the supermarkets and local grocers they are often seasonal and local at this time of year, so go and buy a bag and try this warming apple loaf, which can be made with any variety of apple. Best enjoyed with a cuppa and a good book. 

This recipe calls for apple sauce which acts as a binder instead of eggs. Find the easiest quick recipe for sweet and tangy apple sauce here (you can make a big batch and freeze portions ready for when baking requires it, or just keep it in the fridge to stir into porridge, dollop on pancakes, or serve with nut roast!). 

Vegan Autumn Apple Loaf Cake

Ingredients (makes 1 loaf / 10 slices):

  • 1 1/2 cups plain flour
  • 1 cup brown sugar
  • 1 cup apple sauce
  • 1 cup vegan butter
  • 1 1/2 tsp cinnamon 
  • 2 tsp baking powder
  • 1 Tbsp vanilla extract
  • 1/2 cup almond milk
  • 2 apples, peeled and finely diced

Method:

Preheat oven to 180C. Beat the butter with 3/4 of the sugar until creamy. Next add the apple sauce, almond milk, and vanilla, and mix until completely combined and smooth. In a separate bowl, mix the flour, cinnamon, and baking powder, then add this to the butter mixture and stir until combined. Then mix in 2/3 of the apples, and pour mixture into a lightly oiled 9x5 inch loaf tin. Stir the remaining apples with the remaining sugar, then sprinkle on top of the batter. Bake for about 30-35 minutes, or until a toothpick comes out clean. 

Nutrition per slice:

  • Protein: 2.3g  (Women - 4.6% / Men - 4.2%)
  • Iron: 1.2mg  (Woman - 8.1% / Men - 10.6%)
  • Calories: 257  (Women - 12.9% / Men - 10.3%)
  • Sugars: 25.5g  (Women - 28.3% / Men - 21.3%)
  • Total Fat: 7.5g  (Women - 10.7% / Men - 7.9%)
  • Saturated Fat: 1.4g  (Women - 7.0% / Men - 4.7%)
  • Salt: 0.3g  (Women - 5.0% / Men - 5.0%)
  • Fibre: 1.5g  (Women - 5.0% / Men 5.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.