Month: July 2016
Do you have a soft spot for scones? Try these wheat and sugar free, high-protein scones for your next high tea.
What you’ll need
1 cup oat flour (ground quick oats)
½ cup vanilla protein powder
¼ cup rolled oats
½ tsp baking soda
¼ tsp sea salt
3 tbsp coconut oil
1 egg white
¼ cup strawberry Greek yogurt
2 tbsp almond milk
3 sachets Stevia
3 tbsp dark chocolate chips
Mixed berry jam
1 cup frozen mixed berries (thawed)
2 sachets of Stevia
2 tsp chia seeds
Natural fat-free whipped ‘cream’
½ cup non-fat dry milk
½ cup ice water
1 egg white
1 tsp lemon juice
¼ cup powdered sugar, sifted (you can use Stevia, quarter teaspoon or to taste)
½ tsp vanilla extract
What you’ll do
Preheat the oven to 220ºC.
Mix all the dry ingredients together and all the wet ingredients together.
Add the wet to the dry and fold together.
They say the last two kilograms are the hardest to lose, but we’ve found a loophole.
Calculate your baseline
Basal metabolic rate (BMR) is the number of calories you’d burn per day if you were to lie in bed 24/7. It’s based on various factors including your height, age and body composition (a higher muscle to fat ratio will burn more calories even at rest). To calculate your BMR, plug your deets into this equation (known as the Harris-Benedict equation):
BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)
e.g. a 30-year-old female measuring 167 cm tall and weighing 54.5 kg would compute 655 + 523 + 302 – 141 to get a maintenance level daily calorie need of 1,339, or 5,624 kJ, per day (multiply calories by 4.2 to convert to kJ lingo).
STEP 2. …
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