Choc Peanut Butter Fudge / Spread

I’m always trying to come up with ways to get little treats into my diet. My motto is never deny yourself. I strongly believe in this and this is why I do not class my weight loss journey as a diet. I do not want to restrict myself from anything, I just want to learn how to be a little more self controlled and make healthier choices.

So I decided to make some fudge.

Using the ingredients below I almost achieved fudge! But I just don’t think it has a chewy enough consistency to be classed as fudge, but I will continue to experiment to see if I can crack it.

However, even better I realised this actually makes a pretty awesome spread to go on Protein Pancakes and much healthier than shop bought chocolate spreads too!

So you need

  • 125g Peanut Butter (I used The Protein Works Super Crunchy)
  • 60g Coconut Oil (I used KTC but once run out will probably try other brands)
  • 4tbsp Cocoa Powder (I may consider using chocolate protein powder in future)
  • 2 tbsp honey
  • 1/2 tsp vanilla extract

Mix all the ingredients together and put into a container lined with grease proof paper. Alternatively you can put into tiny individual cake cases if you want a posh little treat.

Sprinkle with a little dessicated coconut if desired, then pop in the freezer until it hardens. It is likely that you will need to continue to keep the fudge / spread in the fridge.

I have been enjoying these as a little individual treat (90 calories per serving) when I have fancied something sweet. But having made some up in a pot with the aim of cutting into squares, I have established it is much nicer as a spread on protein pancakes!

Choc FudgeAltogether this mixture made approx 18 little sweets (see my choc peanut butter cups for sizing).

Don’t forget that if you are a new customer of The Protein Works you can use Referral Code KC18322 in the Registration page (not checkout) to be gifted with a free pouch of protein powder! Perfect for trying out new flavours!

Nutritional Information (per sweet)

  • 90 calories
  • 7.1g fat
  • 4.3g saturates
  • 1g polyunsaturated
  • 1.5g monounsaturated
  • 4.1g carbs
  • 0.5g fibre
  • 2.3g protein

Protein Pancakes Recipe

Now I have a number of ways I make protein pancakes which is dependent on the ingredients I have available.

Today I had a carton of Two Chicks Egg White to use up and various flavours of The Protein Works Protein Powder so I thought I would get a little creative and also try save myself some time during the week.

What you will need.

  • 1 x Scoop Protein Powder (I use The Protein Works and today did in Banana, Butterscotch and Chocolate Mint)
  • 75g Two Chicks Egg White (you can always de-yolk your eggs)
  • 1 x Large Banana
  • 50g Superfast Oats
  • 20g Flax Seed (I used Linwoods Flax, Sunflower, Pumpkin Seeds & Goji Red Berries)
  • 1 teaspoon Ground Cinnamon (I left out for the Butterscotch & Choc Mint varieties)

Protein Pancakes - Process

Put all the ingredients in a blender and mix until smooth – add a little water if you feel the mixture is too thick. I would say the mixture makes up a good 8 American style pancakes but it depends on how big, small, thick you want them.

Then taking a large frying pan, use whichever oil you like. I used Flora Sunflower Spray but sometimes use KTC Coconut Oil but I was using some of that to put on top so went for the low cal option to make up.

Once the pan is warm put a few dollops of mixture in the pan. I use a fairly large one so manage to get 4 pancakes in all at once.

Allow to cook for about a minute on one side then flip over and cook for about another minute. Depending on the heat of the pan you may need to leave a little longer, but you’ll know when its ready as the pancake will lift easily from the pan.

Then serve!

Today I served mine with a Chocolate Peanut Butter Coconut Oil (I’ll pop the recipe another time). I had made some fudge up earlier in the week and thought this would go rather nicely! It was divine!

Alternatively I tend to have with fruit and perhaps a little honey.

As you can see I have made a rather huge batch up, sometimes I just don’t have enough time in the morning so being able to get these out of the freezer and popping them in the toaster will certainly help free up some time.

Don’t forget if you purchase from The Protein Works to enter referral code KC18322 into the Registration Page to be gifted with a free pouch of Whey Complex 80 (this is how I got my Butterscotch flavour!)

Plus I just want to give a little shout out to Nics Nutrition, her site is where I first came across recipes for Protein Pancakes and along the way I have adapted to suit my taste.

Batch Protein Pancakes

Nutritional Information (I have done this based on the whole mixture as it depends on how many you would like although I reckon this mixture would do me 2-3 times)

  • 410 Calories
  • 12.7g Fat (2.5g Saturates, 4.5g Polyunsaturated, 3.1g Monounsaturated)
  • 41.2g Carbs
  • 12.1g Fibre
  • 12.9g Sugars
  • 33.7g Protein
  • 1.1% Vit A
  • 14.5% Vit C
  • 12.9% Calcium
  • 22.5% Iron

Herbalife Chocolate Peanut Protein Bar Review

I came across Herbalife whilst at my gym, they had a stand where you could try various products they had on offer.  I’m not going to go into the Herbalife plan or what other products they have on offer because to be honest I don’t really know much about it and two I could not live off shakes and supplements without REAL food! I’m a foodie, I love my food and always will so for someone like me a plan like this wouldn’t work.

However, when it comes to their Chocolate Peanut Protein Bars now that is another matter entirely!

I am generally a lover of all things Chocolate and Peanut, usually in the form of Chocolate Covered Peanuts or Peanut M&M’s though so maybe this was some way to get my fix and still be relatively healthy!

I have to say these are one of the most amazing protein bars I have ever tried! You would honestly think that you are eating something a little more naughty!Herbalife

The Nutritional Stats

  • 1 bar contains 140 calories which is pretty reasonable in the Protein Bar stakes, I’ve known other bars to be over 200 cals for the same size!
  • 4g of Fat (2g Saturates)
  • 15g of Carbs (10g sugars)
  • 10g Protein

I know Protein bars should generally be eaten after a good workout, but these are just too nice to save for a post-gym treat and if you compare this to a Snicker bar (although you get an extra 20g) you get 296 calories, 16.4g Fat, 31g Carbs and just 5.5g Protein plus a whole load or sugars and other undesirable ingredients! I know which one I am choosing!

For a pack of 14 they cost £12 which works out at 85p per bar! Other protein bars can cost around £2 per bar! A Snickers RRP is approx. 60p to compare – The Herbalife bar will however leave you feeling satisfied but safe in the knowledge you kept it relatively healthy!

To find a Herbalife distributor click here or if you are in Huddersfield and want to get hold of some then contact Matt Firth on 07979 227820 and tell him you got his details from Katrina.

Absolutely A-Whey-zing

Tonight I demolished a tub of ice cream…. a tub of Whey Hey Protein Ice Cream.

At 150ml a tub and packed with 22.5g of Protein this certainly isn’t any ordinary ice cream treat – it’s a healthy one! And perfect for after the gym!

I opted for their Vanilla flavour, they offer Chocolate and Strawberry too, however I am not a lover of Chocolate or Strawberry Ice Cream so I have to stick to the ‘plain’ flavours (unless I am eating really bad stuff), although the Vanilla WheyHey is absolutely delicious!

I was expecting WheyHey to perhaps be a little on the ‘bitty’ side – you know that aftertaste you get when drinking protein shakes – well not with this, you would honestly think you were eating actual naughty ice cream. It is creamy, definitely tastes of vanilla and not in a ‘fake’ way! It really is something amazing, in fact I have had bad ice creams that don’t taste anywhere near as good as WheyHey does!

This will definitely be on my shopping list in the future, if only we had the summer to go with it!

Just as an end note – It would be lovely if WheyHey could extend their flavour options at some stage in the future such as Mint Choc Chip or even Rum & Raisin! A bigger tub might also be a good idea for hardcore WheyHey fans! Overall though it certainly makes a pleasant change from downing the Protein Shakes and means you can treat yourself whilst trying to have a healthy diet!

You can find WheyHey in the freezer cabinet of your local Holland & Barrett store, although other outlets (depending on your location) also sell it. Check the WheyHey website for more information.

Nutritional Stats – 150ml Tub

  • 6.8g Fat (of which 1.5g Saturates)
  • 7.5g Carbs (6g Fibre, 1.5g Sugar)
  • 22.5g Protein


Can’t get hold of some WheyHey? Check out my recipe for Banana & Peanut Butter Protein Ice Cream below!

Banana & Peanut Butter Protein Ice Cream

Well I promised the recipe for the Banana Protein Ice Cream using my new protein powder from The Protein Works, so here it is!

This is surprisingly easy to make and it’s likely you will already have all the ingredients required to make this tasty little treat.


  • 1 Banana – I used a fairly large one
  • 85g Cottage Cheese (I used Sainsbury’s Be Good to Yourself)
  • 1x Scoop The Protein Works Banana Diet Whey
  • 2 tbsp. Peanut Butter (I used Smooth Organic)

The addition of peanut butter is optional so there will be no issue with the ice cream should you decide to leave out. For my next batch I plan to add coconut!

Overall this makes 3 smallish tubs of ice cream i.e. around 90g of ice cream per pot. Which in my opinion is just enough to satisfy a sweet craving!

Put all in a blender and whizz up until smooth then transfer into suitable freezer containers and leave for about an hour for a easy scoop option or leave a bit longer if you like you’re ice cream fairly hard.

This takes less than five minutes to whizz up so perfect if you are in a rush but fancy a protein packed treat on your return from the gym!

Don’t forget if you use referral code KC18322 in the registration page of The Protein Works they will gift you with a free 250g pouch of their Whey Protein 80 in whichever flavour you fancy!

Nutritional Information (per individual serving)

  • 153 Calories (without peanut butter = 90 calories, whole quantity with PB = 457 calories)
  • 6.5g Fat (of which 1.7 Saturates)
  • 13.8g Carbs
  • 12.1g Protein



The Protein Works – Diet Whey Complex

On Wednesday I took delivery of some protein powder from The Protein Works.

Having tried the USN Diet Fuel, although I liked it, I was keen to try another brand. My problem however, is that I don’t like Strawberry or Chocolate flavour shakes and unfortunately it seems like a lot of other brands – especially those aimed at women, seem to offer these flavours. Not The Protein Works – they seem to have every flavour you can imagine including Rhubarb and Custard, Jaffa Cake, Cherry Bakewell, Choc Mint Brownie, Apple Cinnamon Swirl amongst many others along with the standard Vanilla, Chocolate, Strawberry and Banana.

I opted for the Banana variety from their Diet Whey Complex range. I however had a referral link which also gifted me a free 250g serving of one of their Whey Protein 80 products, so I took the opportunity to try out a different flavour. Not straying too far from vanilla I opted for Butterscotch Ripple although I really fancied the Cherry Bakewell. I was just too concerned that it would taste too synthetic like a lot of the strawberry shake’s in the market today (this also includes the likes of Nesquik which I hated as a kid!) and that it would end up wasted.

I ordered on Monday and received free delivery which claimed to take 3-5 working days, however the delivery arrived within 48 hours!

What I initially liked about The Protein Works is the packaging – no bulky tubs of protein powder which only ever seem to be half filled taking up space in my cupboard! Instead the powder is contained in nice, small re-sealable packs which take up much less space and uses up most of the packaging in an effort to reduce waste.

So why did I choose The Protein Works?

Well I am still very new to Protein Powders and with my current exercise regime along with wanting to rid my diet of items that contain a lot of fat and carbs, protein powders just seemed the way to go. I started on the USN Diet Fuel after seeing a friend use it, but have since been on the look out for even better quality products. I also use protein powders in my cooking so a chocolate variety may come in useful in the future when baking chocolate protein cakes or perhaps chocolate protein pancakes!

Having come across The Protein Works and reviewing the nutritional content I decided to give it a go. Although the banana is slightly higher in calories than the Vanilla USN, it has better nutritional qualities such as more protein, less carbs etc.

Upon delivery I was desperate to try, but I just wasn’t hungry after having a huge serving of protein pancakes for lunch that I decided to wait it out until I was either a) hungry or b) had been to the gym. Hunger came first!

Originally I made up with the recommended amount of water, but as I like quite thick shakes I think I will reduce the amount of water in future. One thing that is different from the USN is the use of flax seed so the shake can be a little bitty – this doesn’t bother me but worth being aware of. I have also just used a scoop when making some Banana Protein Ice Cream ready for after I have been to the gym this evening so I will post on that later and let you know my thoughts (and if any good) the recipe!

So what is Diet Whey Complex?

It is a unique formulation of the finest quality ingredients designed to promote weight loss and lean muscle definition. Combining an optimal ratio of three premium grade proteins, Diet Whey Complex is ideal for anyone looking to develop a lean and cut body profile.

Research proven ingredients include green tea extract, CLA & acetyl l carnitine to support lean muscle goals, while flax seed provides a high source of fibre to keep hunger at bay.

  • Over 35g of quality protein per serving
  • High in dietary fibre and low in sugar
  • Helps promote lean muscle definition

A 2 scoop serving provides…

  • 207 Calories
  • 3.4g Fat (of which 1.9 Saturates)
  • 9.3g Carbs (of which 4g sugars)
  • 36.5g Protein

So if you fancy trying products from The Protein Works – use the referral code KC18322 where you will be gifted 250g free of Whey Protein 80 which will allow you to try out additional flavours – or have a pouch to keep with you in your gym bag!

Make sure you enter the code during registration – not at checkout!!!


Super Low Calorie Fish Dinner

I’ve never been a big fan of fish that is of course unless its fish and chips but I am really keen to change that as I change my diet for good!

I decided to start with cod, yep I know it’s not really different but it’s a start!

So feeling a little creative I opted for a Garlic Lemon Herb Crust with a side serving of kale and asparagus and smashed mustard new potatoes (a posh version of fish and chips if you like, and much healthier at just 345 calories!). If you wish to reduce the amount of carbs in the dish leave out the potatoes (which came in at 118 Calories) and just up your serving of veg.

Before moving on to the fish put about 3 baby new potatoes into a pan or steamer to cook through. We’ll come back to them later.

I created the herb crust by breaking up some stale wholemeal bread (I left a fresh slice on the windowsill in the sun to harden up), zested a lemon, added some garlic cloves and mixed herbs into a blender until they resembled fine breadcrumbs.

I used Total Greek Yoghurt to secure in place, but if you don’t have any to hand you could brush the fish with a little olive oil. This was so simple to do and I was quite impressed with just how easy it was!

I then popped the fish in a slightly oiled baking dish and popped into the oven for 10-12 minutes on 190C.

Whilst the fish is cooking using a griddle (I didn’t oil it) put in the asparagus and rotate whilst cooking. When you think the asparagus is almost ready throw in some kale.

As the kale is cooking, drain you potatoes and smash with a fork. Add in some wholegrain mustard and a little olive oil and mix well.

Pop the vegetables in a bowl and add the juice of 1/4 a lemon, a tablespoon of wholegrain mustard and a little drizzle of olive oil.

The fish should now be ready, so just plate up and enjoy!

Fish-PrepLemon Garlic Herb Crust Fish Dinner

Ingredients (Serves 1 – just double up quantities for more servings. I made 2 but have just done this as a single serving option if cooking for one)

For the fish

  • 100g Cod Fillet (Skinless & Boneless)
  • 30g Total 0% Fat Free Authentic Greek Yoghurt
  • 0.2 tbsp. Mild & Light Olive Oil (I used Filippo Berio) to grease the dish
  • 1/2 Wholemeal Bread (I used Warburtons)
  • 1/2 Lemon Zest
  • 1/2 tsp Mixed Herbs
  • 1 Garlic Clove

For the Potatoes

  • 2 Baby New Potatoes
  • 1/2 tsp Wholegrain Mustard (Maille)
  • Drizzle of olive oil

For the Veg

  • 3 Asparagus Spears
  • 25g Curly Leaf Kale
  • 1/4 Lemon Juice
  • 1/2 tsp Wholegrain Mustard

Nutritional Information

  • 345 Calories
  • 10g Fat
  • 50g Carbs
  • 37g Protein
  • Vit A – 16%
  • Vit C – 63%
  • Calcium – 9%

Without the potatoes this would reduce the dish to 227 Calories. (6g Fat, 5g Carbs, 27g Protein)