Health & Nutrition By Vicki

Health & Nutrition By Vicki I’m a Level 5 RSPH Nutrition coach with a focus on helping others to live a healthier lifestyle

I made a healthier version of a chocolate gingerbread cake today, if you love ginger this is it 👌🏻120g oat flour 30g gro...
02/03/2025

I made a healthier version of a chocolate gingerbread cake today, if you love ginger this is it 👌🏻

120g oat flour
30g ground flaxseed (I used Linwoods flax, brazil, walnut CQ10 mix)
25g cacao powder
1 tsp baking soda
¼ tsp salt
1 tsp ground cinnamon
3 tsp ground ginger ( or 1.5 tsp if you don’t like the spice)
¼ tsp ground nutmeg
50ml maple syrup
30ml sweet freedom caramel syrup
60ml low fat Greek yoghurt
2 large eggs
20ml unsweetened almond milk (amount varies depending on consistency needed)
1 tsp vanilla extract
30g brown truvia

Instructions
Preheat oven to 180c fan
Line a loaf
pan.
Mix Dry Ingredients: In a bowl, whisk together oat flour, flaxseeds, cacao powder, baking soda, salt, cinnamon, ginger, and nutmeg.
Mix Wet Ingredients: In another bowl, whisk eggs, maple syrup, Greek yoghurt, sweet freedom, vanilla extract, milk, and brown truvia
Combine: Gradually fold the dry ingredients into the wet ingredients. Stir until just combined.
Bake: Pour the batter into the lined cake pan and bake for 25-30 minutes or until a toothpick inserted in the center comes out clean.
Cool & Serve: Let the cake cool before slicing. Enjoy as is or top with a sweet freedom choc shot
Serves 8
148 kcal per slice 21g carbs 5g protein 5g fat

A healthy version of banana & walnut breadIngredients3 ripe bananas, mashed (250g)2 large eggs50ml sweet freedom caramel...
20/02/2025

A healthy version of banana & walnut bread

Ingredients
3 ripe bananas, mashed (250g)
2 large eggs
50ml sweet freedom caramel syrup
60g low fat Greek yoghurt
2 tsp vanilla extract
100g rolled oats
125g whole wheat flour
1/4 tsp salt
1 tsp baking powder
½ tsp baking soda
2 tsp cinnamon
60g chopped walnuts
Instructions
Preheat Oven: Preheat to 180c and grease and line a loaf pan

Mix Wet Ingredients: In a bowl, whisk mashed bananas,
eggs, SF caramel syrup, yoghurt, and vanilla extract.
Mix Dry Ingredients: In another bowl, combine oats, flour,salt, baking powder, baking soda, and cinnamon.

Combine & Fold in Walnuts: Gently mix the wet ingredients into the dry ingredients. Fold in chopped walnuts.
Bake: Pour the batter into the baking pan and bake for 25-30 minutes or until a toothpick inserted comes out clean. Put foil over & cook for another 5-10 minutes if not cooked enough
Cool & Serve: Let cool slightly before slicing. Enjoy as is or drizzle with honey or nut butter!

Serves 9
197 cal 7g protein 26g carbs 7g fat

Pizza pocket made using chicken mince as the pizza base! Tastes so good and you can use whatever fillings you like 418 k...
12/02/2025

Pizza pocket made using chicken mince as the pizza base! Tastes so good and you can use whatever fillings you like
418 kcal 44g protein 23g carbs 14g fat
190g chicken mince seasoned with salt, pepper, Italian herbs, garlic granules, peri peri salt, chilli flakes, smoked paprika, roll or flatten it out, spread tomato puree and fill with veg, 20g grated mozzarella, fold up and coat with 10g of season panko breadcrumbs. Air fry for 10 minutes, I served with homemade fries and the rest of the veg that didn’t fit in the pizza

This dinner was a true masterpiece! The flavours are spot on!Chicken shish kebab 417 kcal 55g protein 14g carbs 16g fat ...
04/02/2025

This dinner was a true masterpiece! The flavours are spot on!

Chicken shish kebab
417 kcal 55g protein 14g carbs 16g fat
Season 200g of boneless skinless chicken thighs with salt, pepper, paprika, Italian herbs, peri peri salt. Then make a marinade using 1 tbsp low fat natural yoghurt, 1 tsp chilli oil, 1/2 lemon rind grated & juice, 1 garlic clove grated, 1 small red onion chopped in large pieces, add the chicken and refrigerate for 2 hours (I only did half hour for time purposes) add to a kebab stick with thinly sliced pieces of lemon on each end and in between the 2 thigh pieces.
Air fry for approximately 15-18 minutes turning halfway. I also cooked chickpeas at the same time in the air fryer with the chicken so they got seasoned & crispy 👌🏻

I think I excelled myself with this recipe! It’s so chocolatey and fudgey 👌🏻99 kcal per square (serves 9) 8g protein 13g...
04/02/2025

I think I excelled myself with this recipe! It’s so chocolatey and fudgey 👌🏻
99 kcal per square (serves 9) 8g protein 13g carbs 3G fat
Mix together 3 overripe bananas 330g of bananas
Add 35g cacao powder (not cocoa) 1 egg, 2 tsp baking powder, 30g brown truvia, 20g dark chocolate chips, 100g pbfit peanut butter powder. Add a little unsweetened almond milk or water to get a thick but pourable consistency and then put in a lined brownie tin and bake for approximately 20-25 minutes at 180c fan oven. Check its springy but not overcooked for the perfect fudgey texture

Blueberry oatmeal protein squares, perfect paired with Greek yoghurt for extra protein hit Serves 9 129 kcal 8g protein ...
29/01/2025

Blueberry oatmeal protein squares, perfect paired with Greek yoghurt for extra protein hit

Serves 9 129 kcal 8g protein 13g carbs 4g fat

140g porridge oats (not instant packets)
20g caramel syrup
1 egg
1/2 cup unsweetened almond milk
150g frozen blueberries
1 tsp vanilla extract
1 tsp ground cinnamon
1/4 tsp salt
1 tsp baking powder
6 drops toffee drops
30g unflavoured pea protein powder

Preheat your oven to 180C and line a 9x9-inch baking dish with baking paper
In a bowl, whisk together caramel syrup, egg, almond milk, and vanilla extract until smooth, combine oats, cinnamon, baking powder, and salt, Roger drops, protein powder. Stir until well combined.
Combine & Add Blueberries
Pour the batter into the prepared baking dish and smooth the top with a spatula.
Bake for 20 minutes approximately

I just love this healthier version of apple crumble, it’s perfect with some Greek yoghurt 👌🏻 Serves 6Per serving 176 kca...
25/01/2025

I just love this healthier version of apple crumble, it’s perfect with some Greek yoghurt 👌🏻
Serves 6
Per serving 176 kcal 4g protein 29g carbs 4g fat

3 pink lady apples cut into cubes, skin left on
3 teaspoon cinnamon
¼ teaspoon nutmeg, ¼ teaspoon ginger
1 tablespoon cornstarch
1 tablespoon vanilla extract
2 tablespoon lemon juice

For the topping
100g rolled oats
50g oat flour (blend up oats)
2 teaspoon cinnamon
½ teaspoon nutmeg
3 tablespoon caramel syrup
10 drops toffee drops
10g butter melted

Preheat the oven to 170c and thoroughly grease a 10 inch round pie dish.
In a medium bowl, add diced apples and sprinkle with cinnamon, nutmeg and corn starch. Drizzle with lemon juice and vanilla extract. Mix to coat.
Once the apples are fully coated in the spices, add the apples to the greased pie dish. Gently press down to ensure they are in an even layer (all of the apples should fit in the dish).
Make the crumble topping: in a medium bowl add oats, oat flour, cinnamon and nutmeg. Form a well in the center of the dry ingredients and add sweet freedom syrup and melted butter. Use a fork to mix the wet ingredients into the dry, forming a crumble.
Gently press the crumble topping on top of the apples. There should be enough crumble topping to cover all of the apples in a thin layer.

Easy red pepper & tomato soup 👌🏻 I’m normally an eggs for lunch girly but I fancied some soup today. 3 classic tomatoes,...
25/01/2025

Easy red pepper & tomato soup 👌🏻 I’m normally an eggs for lunch girly but I fancied some soup today.
3 classic tomatoes, 1 red pepper, 1 medium red onion, 2 garlic cloves, add to the air fryer for 10 minutes and then put in a blender with 1/2 chicken stock cube mixed with small amount of water, 1 basil stalk and leaves, garlic granules, Italian herbs, salt, pepper, peri peri salt & chilli flakes. I served it with protein toast
224 kcal 34g carbs 6g protein 6g fat

I made a twist on a carbonara so that it still had the classic carbonara flavour but also a veggie hit! Really good 👌🏻10...
04/01/2025

I made a twist on a carbonara so that it still had the classic carbonara flavour but also a veggie hit! Really good 👌🏻
100g uncooked chicken seasoned with salt, pepper, garlic granules, peri peri salt & Italian herbs. Put in the air fryer with 30g smoked bacon lardons, 1/6 red pepper, 80g peas, 1/2 red onion & 2 mushrooms. Grate 2 garlic cloves & spray with 1cal cooking spray. Cook for 8 minutes. Meanwhile boil 50g pasta, in a bowl add 2 egg yolks & 25g Parmesan, mix with small amount of pasta water. Add the pasta to the air fryer draw and add the sauce, cook for a further 30 seconds to 1 minute and serve with black pepper
637 kcal 47g protein 56g carbs 25g fat

I made this hot honey feta crispy chicken for dinner and it was so good 😅 180g chicken breast butterflied in half Season...
02/01/2025

I made this hot honey feta crispy chicken for dinner and it was so good 😅
180g chicken breast butterflied in half
Season with salt, pepper, garlic granules, paprika, peri peri salt & dip in flour, shake off excess. Dip into egg mixture and then 20g of panko breadcrumbs (I used Sainsbury’s chilli panko mix but you can use plain & add the seasonings above) then spray with 1 cal spray & air fry for 17 minutes approximately
Meanwhile mix 1/2 lemon juices with 5g honey & some chilli flakes. Once the chicken is cooked top with the sauce & then 15g feta cheese. I served it with homemade chips & veggies
370 kcal 42g protein 20g carbs 7g fat

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