PBB Giveaway from Hale Naturals

You may recently recall I did a post on Hale Naturals Powdered Peanut Butter.

No? Then have a look here to refresh your memory.

Well the lovely folks over at Hale Naturals have sent me 3 more tubs so I am going to give them away to you, my readers!

Each worth £6.50, flavours include

To be in with the chance of winning simply comment with a recipe for how you would use the PBB and which flavour you would like to try.

Hale Naturals Powdered Peanut Butter

Cake for a cause

On Sunday, Sugar, Spice n All Stuff Iced at Sowerby Bridge hosted a fabulous afternoon tea on behalf of Casey’s Crew.

We managed to raise (so far) over £100 for Tommy’s the baby charity. but as the raffle is still open there is still much more to come!

It was a fabulous afternoon – the afternoon tea was completely amazing – so much choice! Plus the kids also got to decorate their own little cupcakes which kept them happy.

Additionally from Thursday (if you happen to be passing Sowerby Bridge) there will be Casey’s Crew & Tommy’s branded cupcakes on sale! Pop down and treat yourself!

Afternoon Tea Afternoon Tea3 Afternoon Tea4 Afternoon Tea2

Itsu tasty

I popped into my Sainsbury’s local and lunchtime and always like to have a look which healthy treats they have on offer.

Their healthy snacking range is certainly growing for a busy village and a few products by a company called Itsu really stood out to me – especially the dark chocolate covered edamames. I however opted for something a little lower in calories and went for the Wasabi flavoured Crispy Seaweed Thins (£1)

These were a perfect little treat for a mid afternoon slump – although I was expecting the seaweed to be slightly saltier – which is one of the reasons I purchased as I effectively had a salty carb craving!

Instead they did taste a little fishy with a hint of wasabi but after the first thin they went down a treat and I would eat again – although I would probably keep an eye out for them being on offer as £1 is a little on the steep side for 5 pieces of seaweed.

The brand however got me a intrigued so I did a little research on them and it would appear that they have some restaurants / shops in London that sell healthy meal options with an Asian influence so expect plenty of noodles, soups and interesting ingredients and flavourings. So if you are London pop by… if you are from Itsu, get opening up North (specifically Yorkshire)!

Additionally they have an online store where you can purchase various goodies – you can also purchase a mixed box which includes the snacking range, seaweed, miso soup and rice cakes. Additionally the prices are reasonable for a health food range with thai noodle pots retailing at £12 for a pack of 6 and with decent nutritional stats they certainly are worth investigating!

Additionally you can purchase Itsu products from Sainsburys, Waitrose, Whole Foods, Patridges and Revital so I will keep an eye out

Itsu Crispy Seaweed Thins

Itsu Crispy Seaweed Thins

Powdered Peanut Butter (PPB) Review

I was recently sent some samples of Powdered Peanut Butter to try – I have been wanting to try Powdered Peanut Butter for a good while but it is just something I never got round to. So when Hale Naturals – the company behind PPB® got in touch to ask if I would like to try their products I jumped at the chance!

Hale Naturals Powdered Peanut Butter

A lot of you are probably aware of PB2 – a US Version that has pretty much dominated the market when it comes to Powdered Peanut Butter – but now with Hale Naturals, we have our very own UK product, which is based in none other than the fabulous Yorkshire!

Hale Naturals offer three different versions of the PPB®. All priced at £6.50.

So why opt for Powdered Peanut Butter?

As we know Peanut Butter although high in protein is also quite high in fat (good fats mind!) so it means that we can only enjoy in very small quantities. Also the Peanut Butter brands that you are likely to pick up from supermarkets have added oils, salt, sugar and other nasties – I now buy Peanut Butter that is made from 100% Peanuts and nothing else and the taste is sensational!

BUT – having come across PPB® it now means I can enjoy a little more peanut goodness!

PPB® is made from ground roasted peanuts, with nearly all of the oil removed.. aka ‘a low fat powdered peanut butter’! PPB® is much lower in calories and fat than peanuts or peanut butter, yet it is higher in protein. This is great news for people trying to lose weight as protein helps people to feel fuller for longer and promotes the maintenance of lean muscle mass.

PPB® is very versatile. It can be used to add flavour to baked goods such as cookies and pancakes, as well as in marinades, sauces and dressings.

PPB® is naturally gluten free and it is good source of vitamin E, folate, fibre, niacin, magnesium and phosphorus. PPB® is low in carbohydrates which means that when blended with other flours, is perfect for making lower carb baked goods. PPB® is also a natural thickener and can be added to smoothies, stews, sauces and gravy.

To make peanut butter from PPB® simply mix 2 tbsp of peanut flour with 1 tbsp of either milk or water and mix. It tastes delicious on it’s on or with a dash of cinnamon, stevia or cocoa. PPB® plus milk or water doesn’t taste exactly like peanut butter but it’s pretty close, and some people actually PREFER the taste! Adding milk/water to PPB® also means that you are in control of how thick/creamy you make the consistency.

What does this mean in terms of nutritional value?

  • 100g of 100% Peanut Butter: 564 calories, 25.6g protein, 46.4g fat (8.2g saturated fat)
  • 100g of ‘Brand’ Peanut Butter: 614 calories, 25g protein, 48.9g fat (9.4g saturated Fat)
  • 100g of PPB: 445 calories, 41.9g protein, 13.6g fat (1.6g saturated fat) – flavour dependent

So as you can see PPB® comes out pretty well in the stats!

The only thing to consider is that the process has removed 70% of the oils (specifically good oils i.e. Vitamin E) and that small amounts of salt and sugar have been added. However, PPB® is a fabulous source of protein and is low in calories – so I say everything in moderation!

Round up

I was a little concerned to see salt and oil listed within the ingredients list after converting to 100% natural peanut butter (I have an avid dislike for unnecessary salt in foods) but after weighing up against eating far too much fat or having as a replacement product within cooking, PPB® does really come up trumps. I will still continue to use my regular 100% PB within my protein shakes as I love the crunchy texture which is what PPB® lacks and I want to ensure I am getting essential fats, but I will use PPB® when it comes to any recipes that require the addition of peanut butter in order to keep the overall fat content down.

Where can you buy PPB®?

You can PPB® either buy direct from the Hale Naturals website or alternatively from Amazon.

So how did I use it?

Well today I made some of the deserts listed on the Hale Naturals website.

I started with the Soft Protein Cookies – unfortunately mine looked nothing like the image on the Hale Naturals website and didn’t taste that great either but this could be down to the fact I used ground almonds instead of flaxseed as that is all I had.

PPB Protein Cookies

I shall try again!

Finally I made some Frozen Chocolate, Banana & PPB® Bites – these turned out a little better and are delish – perfect for a little treat when the munchies hit. Mine worked out at 59 calories per bite. The only thing I would suggest is pouring chocolate over the bites as opposed to rolling them in the chocolate as after 2 it started to destroy the chocolate and I ended up having to spoon chocolate onto the top of the bites – which means although edible the presentation doesn’t look as good!

PPB Bites

They have plenty of other recipes on the site – tomorrow I plan to try the Prawn Stir-Fry – this was tomorrows meal anyway but I’m looking forward to trying with PPB®!

Mushroom Stroganoff

So day 4 of my slow cooker challenge and I’ve been really enjoying it! Everything just feels a little more organised and there is much less cleaning up to do too!

So tonight we had mushroom stroganoff or rather the adults did as neither kids are fans of mushrooms and Stevie had swimming so had her chicken and sweetcorn pizza.

We served this up with a portion of brown rice to make a quick, easy, delicious low calorie meal.


  • 400g Mixed Mushrooms
  • 2 shallots chopped
  • 200ml Vegetable Stock (I used Knorr reduced salt Vegetable Stock – 1 tbsp. mixed with 200ml water)
  • 2tsp Paprika
  • 1 Can Condensed Mushroom Soup
  • 4 garlic cloves crushed

Literally throw everything into the slow cooker – that really is all the prep you need! Perfect if you are in a rush and pop on low for 4-5 hours. Note: If you will be out of the house for longer than that it is worth investing in a timer plug so you can set it to come on when required! So there really is no excuse not to take advantage of using a slow cooker!

I also purchased a Fungi Fusions Ensalada from Asda which was £2 and meant I could have a variety of different mushroom types in this dish without too much messing around.

Mushroom Stroganoff

Overall absolutely delicious! I am really surprising myself! Although Friday we are supposed to be having lentil dhal but I think the hubby might be treating me with something different… we shall see!


  • 246 Calories
  • 13.8g Fat (of which 1.5g saturates)
  • 21.2 Carbs (of which 13.3g dietary fibre)
  • 9.3g Protein
  • 72.8% Vitamin A
  • 10.2% Vitamin C
  • 3.2% Calcium
  • 9% Iron

Sweet Asian Chicken

So I’m into day 3 of my slow cooker challenge and I have to say I am really enjoying it.

I was up early this morning to have breakfast with the husband as we have been like ships passing in the night recently, so the early start gave me chance to get this dish prepped before the school run.


  • 400g Chicken breast (I used Muscle Food Chicken breast as they aren’t pumped full of water – you may need to increase the weight if using supermarket bought)
  • 4tbsp Light Soy Sauce
  • Small Onion Chopped (I always use red just because I prefer them)
  • 250ml Fresh Orange Juice (I used my Sage Juicer to get really fresh juice)
  • 200g (approx. 2 carrots) cut into batons
  • 15g (approve 1tsp) Corn Flour made into a paste
  • 1/2 tsp Coconoil (or 1 tsp Olive Oil)
  • 2 Garlic Cloves Crushed
  • 4 tbsp. Honey
  • Sprinkle of crushed chillies
  • Additionally I added 30g Linwoods Ground Flaxseed, Sunflower, Pumpkin & Sesame Seeds

Literally put everything into the slow cooker – no pre-cooking required and pop the slow cooker on low for 6-7 hours.

I served with brown rice and an extra portion of veggies.

Although this was a really nice dish I didn’t get the taste of ‘sweet Asian’ that I was expecting. The sauce came out a little more like the one you get with Hunter’s Chicken. Perhaps next time I will add some lime juice and some palm sugar to sweeten up a little more.

Well you have the basics so go experiment!

p.s. The kids both ate it – I just gave them with a little less sauce

Sweet Asian Chicken


Serves 4

  • Calories 265
  • Fat 5.3g of which 1.3g saturates
  • Carbs 30.3 of which 4.7g dietary fibre
  • Protein 26.1g
  • Vitamin A – 2.5%
  • Vitamin C – 56.8%
  • Calcium – 3.8%
  • Iron – 3.8%

Additionally on Monday night I had a little baking session (I will sit down and relax one day!) using recipes from one of my favourite health and food bloggers Nic’s Nutrition. Cue a lovely little stash of Chocolate Protein Brownies and No Bake Peanut Butter Protein Balls to keep me on the straight and narrow and keep my sugar cravings at bay!

Sweet Potato Chocolate Brownies

Peanut Butter Protein Balls

Related articles

No Bake Health / Protein Bar – Cashew Cookie Style

Since I originally tested out this recipe back in November I have managed to perfect it and with the addition of a scoop of protein powder turned it into a healthy protein bar perfect for pre or post workout or as part of your breakfast!

I am a massive fan of Nakd bars – especially the Cashew Cookie variety! However, as I work from home it can be hard grabbing one of these especially as the local shops only stock the chocolate variety.

Nakd state they only contain two ingredients, how hard could it be?

The answer to that… not at all!

So all you need are some dates and some cashew nuts – you could perhaps substitute for peanuts although I haven’t tried this!


  • 55g Chopped Dates
  • 50g Cashew Nuts
  • Few tablespoons of water if the mixture is too thick – add slowly one at a time and keep mixing.


Cashew Cookie Ingredients


  • Throw into a food processor. My Kenwood has a mill attachment that allows me to chop nuts easily so as I was only making a small quantity for testing purposes I decided to use this. My dates were dried so I was a little worried it wouldn’t work but as the Kenwood worked it’s magic I could see that the desired consistency was starting to take effect! If you are using protein powder add this too.
  • Once all chopped up and it represents a doughy consistency scoop out and pop onto a chopping board that has been lined with cling film – you may find you need to add a little drop of water to help shape the dough. I did so make sure you do this whilst still in the mill a little at a time.
  • Pat it down until it is rectangular in shape by placing some cling film on top – this prevents your hands getting covered! Additionally use a rolling pin to shape!

Cashew Cookie Mix

  • Transfer across to some greaseproof paper and allow to dry out a little – this will make it easier to cut (I allowed mine to dry out overnight).
  • You may need to flip over to allow the bottom to dry if you have needed to add water to the mixture so do this half way through!
  • Slice into 5 and serve!
  • Much quicker than heading to the shop though 🙂
  • Delicious and nutritious! Enjoy!

If you want to purchase some Protein Powder I recommend The Protein Works Diet Whey Complex – don’t forget to use my referral code KC18322 in the registration form to get your free protein!

Cashew Bar


Serves 5

Without protein powder

  • Calories 89
  • Fat 4.7g (of which 0.9g saturates)
  • Carbs 9g (of which 0.6g dietary fibre)
  • Protein 2.4g

With protein powder

  • Calories 110
  • Fat 5.1g (of which 1.1g saturates)
  • Carbs 9.9g (of which 0.6g dietary fibre)
  • Protein 6.1g

Chickpea & Courgette Tagine

So we’re into day 2 of my slow cooker challenge (and being organised) and here is today’s recipe for Slow Cooker Chickpea & Courgette Tagine. This recipe is packed with nutritious veg ensuring that you get your 5 a day whilst also dosing you up with plenty of vitamins. It is in fact packed with over 80% of your daily requirement of Vitamin C per serving! Great for keeping those colds at bay!

If you don’t have all the ingredients you can substitute for something else – don’t be afraid not to make a dish just because you don’t have all the exact ingredients – many of my dishes have been born from not having what the recipe books say!

I think this recipe would also be perfect as a baby / toddler food – all you would need to do is puree or mash up a little once cooked and there you have some perfect healthy meals for your little one which can be frozen and used at a later date!

Tagine Ingredients


  • 400g/14oz can chickpeas in water, rinsed and drained
  • 1 red pepper, deseeded and thickly sliced
  • 1 onion, chopped
  • 2 Sweet Potatoes – peeled and cut into bite sized pieces (alternatively you could use a small butternut squash)
  • 2 courgettes, cut into bite-sized pieces
  • salt and freshly ground black pepper
  • 1 tbsp. Coconoil (or 2 tbsp. olive oil)
  • 2 garlic cloves, crushed
  • 2 tsp paprika
  • 1 tsp ground gingers
  • 1 tsp ground cumin
  • 500g/1lb 2oz carton passata
  • 12 Dried Apricots
  • 2 tsp honey, plus a drizzle to serve
  • 1 tsp harissa paste
  • handful fresh mint or coriander
  • Total Greek Yoghurt – to serve
  • Crushed chillies to spice up if desired.


  1. Place the chickpeas, pepper, onion, potatoes and courgetted into the slow cooker and season with salt and pepper if desired.
  2. Heat the oil in a frying pan and fry the garlic and spices until fragrant for about a minute. Add the passata, honey and harissa and bring to the boil.
  3. Pour the sauce into the slow cooker and mix.
  4. Cover with the lid and cook on low for 6-7 hours – perfect to pop in first thing in a morning so it’s ready for the evening. Alternatively if you want to speed things up pop it on high for 4-5 hours.
  5. To serve – season to taste. Tear up the mint or coriander leaves (I only had dried coriander) and stir through. Drizzle with a little oil if desired and honey.
  6. Top with a little more honey.
  7. If you want to make this dish go further serve with some couscous on the side.
  8. Overall even with the spices this is not a spicy dish and is perfect for kids (the 8 year old ate it and she is the fussiest out of the two – the youngest didn’t have any as she had not long eaten at nursery) so for those who like their dishes a little hot and don’t have kids to think about chuck in some more spices such as crushed chillies (you can also do this after!)


tagine serving

Finally, the quantities of this dish made far more than we needed as a family of 2 adults and 2 kids aged 8 and 2 so with the remaining dish I chucked into my new Kenwood Food Processor and whizzed it up into a winter warming soup by adding some crushed chillies and some extra water to thin it out! That’s tomorrow’s lunch sorted! Although I think I need some new soup friendly Tupperware!

The bonus was cleaning up after dinner was done in record time… I’m starting to love this slow cooking business!

tagine soup


  • Serves 6 (this was enough for me with some pitta breads)
  • Calories 161
  • Fat 2.4g of which 0.8g saturates
  • Carbs 25.9g (dietary fibre 6g, sugars 9.5g)
  • Protein 6.4g
  • Vitamin A – 38.7%
  • Vitamin C – 81%
  • Calcium – 4.7%
  • Iron – 8.3%

Peanut Butter Turkey

This dish reminds me a little of satay chicken and it certainly doesn’t disappoint. And it’s packed with over 40g of protein per serving so will keep you fuller for longer or repair muscles after exercise.


It’s quick and easy to make and even better you can throw it in the slow cooker which I am really getting into using at the moment so its ready when you’re ready to eat it and fits perfectly around hectic lifestyles when it’s not always possible for everyone to eat at the same time.

Ingredients – Serves 3

  • 340g Diced Turkey
  • 1/2 tsp Coconoil
  • 1/2 onion – chopped (I used my new Kenwood Food Processor to chop – saves the eyes!)
  • 2 tbsp. peanut butter (I use The Protein Works because I find it to be the best PB out there!)
  • 4tbsp lime juice
  • 120ml chicken stock
  • 1tbsp soy sauce
  • 1tsp ground cumim & coriander / cilantro
  • 1/2 tsp paprika


  • In a pan brown the turkey with the coconoil.
  • Add all the ingredients to the slow cooker and cover and leave to cook on low for 4-5 hours. Alternatively add to a casserole dish and pop it in the oven.
  • Serve with noodles and plenty of fresh green vegetables!

Nutritional Info

  • Calories – 283
  • Fat – 10.8g of which 2.9g saturates
  • 6.6g Carbs
  • 40.8g Protein!!!!
  • 6.7% Vitamin A
  • 4% Vitamin C
  • 1.8% Calcium

Don’t forget it you are a new customer at The Protein Works by using my referral code KC18322 you will get 250g of free protein (subject to a £10 spend)

Muscle Food Review

I have been wanting to try MuscleFood products for a good while and upon my return from Bangkok I did just that.

I have a Protein Discount Card and one of the offers included a MuscleFood Super Lean Meat Bundle for £55 – usual price £85!

This included the following…

• 2kg-2.3kg Chicken Breasts (15-18 breasts)
• 4 x 6-7oz Irish Grass Fed Sirloin Steaks
• 6 x 6-7oz Hache Steaks
• 1 x 500g Extra Lean British Beef Mince
• 1 x 500g Diced Turkey Pure Breast
• 1 x 400g Diced Lean Great British Beef
• 4 x 100g Prime Pork Loin Steaks
• 1 x  Award Winning Corn Fed Chicken 1.3kg

I also got a free 1L carton of Egg Whites using Protein Cards unique discount code too! RRP £4 (you can pay this for a pack less than half the size!) and a free pack of Sweet Thai  Protein Crisps RRP £1.75.

MuscleFood Order

Of course, MuscleFood promise to beat the supermarkets when it comes to value, so I did a little costing up…

For all the items I got above I had a look to see how much this would cost me at ASDA. I was able to source everything aside from the Hache Steaks which are available to buy in Waitrose. The total cost of this shop came to £88.04! £3.04 more than it would have cost at MuscleFood had I have not got the discount. So I actually saved a lot more by only paying £55 for this bundle – over £33 in fact! This does not include the free items!

BUT there is more…

The meats that come from MuscleFood have no added salt or water and therefore what you see is what you get and it means the meat goes a long way when it comes to cooking for a family or batch cooking. The chicken breasts are huge for example!


The delivery comes at a day to suit you and are delivered in a tough exterior box with an insulated inner box which also have hydrated ice blocks placed within the order. Mine was delivered early on in the day but it was later in the evening before I was unable to unpack and still the ice packs were cold and in most parts still frozen. Delivery is within 24 hours but the boxes are designed to stay cool for 72 hours – just in case of any issues (which I haven’t experienced).

The items are also delivered in vacuum sealed bags aside from the hache steaks, which results in much less room needed in the fridge / freezer and a lot less packaging waste which means ordering from MuscleFood is a great way to stock up and made even more savings!

MuscleFood Box

MuscleFood Inner Box

MuscleFood also offer free delivery when you spend over £75, therefore I added an extra carton of egg whites and some duck breasts.

So far we have tried the following…

Minced Beef

We have been having minced turkey in our lasagnes as we were finding that supermarket mince beef was gristly and chewy. I made up a lasagne using MuscleFood‘s minced beef and it was amazing – the husband can be quite fussy when it comes to meat, but no complaints – he had a double helping!

Hache Steaks

The order arrived upon my return from Bangkok and looking for something tasty, quick and nutritious to make I opted for these. Served with grilled mushrooms and sweet potato wedges! The steaks didn’t lose any size whilst cooking and were unbelievably tasty! They were actually huge and I could have settled for half of one!

Duck Breasts

Again, a great size, didn’t shrink whilst cooking and had I have not cooked it for too long I imagine it would have tasted a million times better! The husband is better at cooking things like duck breasts and steak so I have asked him for a lesson!

Corn Fed Chicken

I admit I felt a little hesitant when receiving the chicken. I have never purchased a corn fed chicken before so obviously the colour of it looks a little strange to what I expect as standard from a chicken and also the fact that it was vacuum packed made the chicken look a little squashed. Although it tasted perfectly edible I’m not sure I can get my head around the colour and I kept checking whilst eating to ensure it was cooked through. Also it’s a push to feed a family of 4 from the breast, so I think I’ll be sticking to all the other meats from MuscleFood.

Corn Fed Chicken

Protein Crisps

I wanted to really enjoy these but unfortunately didn’t. I felt that they were quite dry and to some extent left a powdery texture in the mouth. It was only when getting to the bottom of the pack (I was hungry) that the taste of the Sweet Thai started to come through. Unfortunately they won’t be on any future orders so I’ll be sticking with the meat!

Protein Crisps

Egg Whites

Today I made some protein pancakes and used the carton of egg whites! Just as good as another brand available in Sainsbury’s and Tesco and much better value!

Fancy trying Muscle Food?

Click on any of the MuscleFood referral links or enter Referral Code KC13301 and you can choose from the following for free…

  • x4 Chicken Breasts
  • x4 Protein Crisps
  • x1 Protein Ready Meal OR
  • x1 Protein Bread

Give them a go… you won’t be disappointed!