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mariajumps

The Easiest No Bake Protein Bar

The Easiest No Bake Protein Bar

Protein bars are awfully convenient. There's a catch: most of them are full of sugar and additives, comparable to a candy bar! I came up with a no bake protein bar recipe that uses five ingredients. You probably already have these in your kitchen, too. Use this recipe as a base for your no bake protein bar and add the extra ingredients of your choice if you want to play around with the flavour and texture. These protein bars are incredibly easy to make, completely customizable, and can be made vegan-friendly.

Crunchy Roasted Chickpeas : Sweet and Savoury

Crunchy Roasted Chickpeas : Sweet and Savoury

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I decided to try something slightly different than usual — I made something savoury. But worry not, friends with sweet tooth syndrome.  You have the option to transform these crunchy roasted chickpeas into something sweet!This is a much healthier alternative to potato chips. The crunchy roasted chickpeas will for sure satisfy your cravings for something with a bit more bite. They require only two ingredients, in addition to whichever spices you prefer! They're super easy and better yet, they're sky-high in fiber and protein. These crunchy roasted chickpeas are the perfect snack for those on a plant-based diet.

Crunchy Roasted Chickpeas - The perfect healthy snack. It can be made sweet or salty. Toss those potato chips and eat these instead! // The PumpUp Blog

Crunchy Roasted Chickpeas - Savoury Version

  • 300g can of chickpeas (drained)
  • ½ teaspoon olive oil
  • ½ teaspoon garlic powder
  • ½ teaspoon turmeric powder
  • ½ teaspoon cayenne pepper (feel free to omit if you can’t handle spicy food!)
  • Pinch of sea salt

Crunchy Roasted Chickpeas - Sweet Version

  • 300g can of chickpeas (drained)
  • ½ teaspoon coconut oil
  • ½ teaspoon cinnamon
  • 1 tablespoon honey
  • Pinch of sea salt

Instructions:

  1. Preheat oven to 400°F
  2. Rinse and drain chickpeas, place onto a parchment-lined cookie tray and dry with a paper towel.
  3. Bake the chickpeas in the oven for about 20 minutes.
  4. Remove from the oven and toss them in the oil and spices, coating them evenly.
  5. Place the tray back into the oven for 15 to 20 minutes until crispy.
  6. Let them cool a bit before enjoying.

 

This recipe for crunchy roasted chickpeas was created by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

Creamy Raw Peanut Butter Pie

Creamy Raw Peanut Butter Pie

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One of the first ‘clean’ dessert recipes I ever tried was something similar to this raw peanut butter pie. After one bite, I was completely hooked. I tried that first pie over a year ago. Recently, I decided that I’d make my own version of it. This raw peanut butter pie has way fewer ingredients than the original recipe, but it’s equally as delicious!You know the drill: it’s simple, raw, vegan, gluten-free, and free of refined sugar. All good stuff! We'll be using some of our old favorites: bananas and peanut butter (best combo ever, I know) for the filling. Next, we’ll use dates, almonds and cacao powder for the crust. We'll also be making my cacao drizzle to decorate the pie.

Easy creamy and raw peanut butter pie - The only dessert recipe you need! // The PumpUp Blog

Raw Peanut Butter Pie

Crust Ingredients:

  • 1 cup dates
  • 1 cup sliced almonds
  • 1 tablespoon cacao or unsweetened cocoa powder
  • Pinch of sea or himalayan salt

Mix all ingredients in a food processor until well combined. The mixture should have a sticky consistency. Press the mixture into a pie pan (I used a 9" non-stick pan).

Filling Ingredients:

  • 3 bananas (can be fresh or frozen)
  • 1 cup peanut butter
  • Pinch of sea or himalayan salt

Mix all ingredients in a food processor until creamy. Pour the filling into the pan and smoothen it out evenly with a spoon or spatula.

Chocolate Drizzle:

  • 1 tablespoon coconut oil, melted
  • 1 tablespoon cacao/unsweetened cocoa powder

Easy creamy and raw peanut butter pie - The only dessert recipe you need! // The PumpUp Blog

Mix coconut oil and cocoa powder together and drizzle on top of the pie. Put the pie in the freezer for at least an hour until it's ready to cut into slices. Enjoy, and don't forget to share with your loved ones (Only if you want to... or eat the whole thing by yourself, I won't judge!)

This recipe for creamy raw peanut butter pie was created by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

5 Ingredient Raw Brownies

5 Ingredient Raw Brownies

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A couple weeks ago I went to a vegan café and ordered the most amazing raw brownie with a cup of tea. I haven't been able to get that glorious chocolatey treat out of my mind since then. You see, brownies were my everything when I was a little girl. My Mom would make them all the time from scratch, then she stopped making them for no reason, so I'd save up money to buy the pre packaged mixes so that I could make them myself. I was around eight years old, and I absolutely sucked at baking.

 

Flash forward eleven years and I'm trying out recipes to re-create that one raw brownie. Who would've thought? Well, good news is... I managed to re-create it. These 5 ingredient raw brownies are even more delicious than the one at the café!
Fudgy, rich, decadent, healthy, vegan, gluten free, refined sugar free... You know the drill. Only the absolute best for you guys!

We'll be needing no more than five ingredients, a food processor and your fridge to make these simple yet unbelievable raw vegan brownies.


Raw vegan brownies // Recipe from the PumpUp Blog

5 ingredient raw brownies

Ingredients:
  • 1 cup almonds
  • 1 cup walnuts
  • 1 cup dried dates (soak them if they're not very rich)
  • 1/4 cup cacao or unsweetened cocoa powder
  • Pinch of sea salt, if desired.
  1. Pulse almonds and walnuts in the food processor until ground.
  2. Add in your dates, process until a dough is formed.
  3. Add the cacao/cocoa powder and the salt. Process again until the dough becomes all brown and chocolatey.
  4. Place the sticky dough into a pan (I used a loaf pan) and press. Now put it into your fridge or freezer for 10-15 minutes to chill before cutting into squares and enjoying.
  5. Keep in fridge.
Raw vegan brownies // Recipe from the PumpUp Blog
And there you go! 5 ingredient raw brownies for chocolate lovers. You can even top it with some nut butter or a ball of banana ice cream... Or both! Enjoy!
This recipe for 5 ingredient raw brownies was created by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

Vegan Strawberry Nice-Cream Sandwich Bars

Vegan Strawberry Nice-Cream Sandwich Bars

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Craving a cold snack? I have your back! Here's my little take on the not-so-healthy (but always tempting) ice cream sandwich. This has no added sugar, it's vegan, and I promise that it's just as satisfying and delicious as the real thing (if not better!).

Bananas are our main ingredient. I also incorporated a few fitness community favorites: peanut butter, oats, coconut oil and cacao powder. We're making the cookie layer base, the ice cream and a chocolate sauce to top it all off.

Vegan strawberry nice-cream sandwich bars // Recipe from the PumpUp Blog

Vegan strawberry nice-cream sandwich bars

Vegan strawberry nice-cream sandwich bars // Recipe from the PumpUp Blog

Oatmeal Cookie

  • 1 cup oats
  • 1 ripe banana
  • 1 tablespoon peanut butter

Simply mash the banana and mix with the oats and the peanut butter until they're well combined. You can shape them into cookies, although I recommend using some kind of mold or tin for brownies or cupcakes. We'll be using the same tin for the banana ice cream too, so that the cookies and the ice cream have the same shape. Place the cookies in the oven and bake at 350F for 10-15 minutes. Leave to cool on a wired rack. Try not to eat any!

Strawberry Nice-cream

Vegan strawberry nice-cream sandwich bars // Recipe from the PumpUp Blog

  • 1 frozen banana
  • 5-6 frozen or fresh strawberries

Mix both ingredients in a food processor or high speed blender until it has a creamy consistency. Pour the mixture into the same tin that you used to shape your cookies. Place in the freezer until the ice cream hardens. Once the ice cream bars are set, take the tin out and top the bars with cacao syrup:

Cacao Syrup

  • 1/2 tablespoon coconut oil, melted
  • 1/2 tablespoon cacao powder

Mix both together with a spoon until well combined. Drizzle the cacao syrup on top of the strawberry nice-cream bars and return to freezer for a couple minutes, until the syrup has set. Carefully take the bars out of the tin by dipping a sharp knife in hot water, then slice the strawberry nice-cream bars into squares.

Vegan strawberry nice-cream sandwich bars // Recipe from the PumpUp Blog

Time to put your strawberry nice-cream sandwich bars together! Grab a cookie and place a square-shaped piece of nice-cream on top. Eat it as is, or place another cookie on top to make it look like a real ice cream sandwich. There you have it: simple, vegan, and refined-sugar free strawberry nice-cream sandwich bars. Perfect to have as snack or dessert (or just for whenever you feel like it, let's be honest here). Enjoy!

This recipe for vegan strawberry nice-cream sandwich bars was created by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

Gourmet Layered Chia Pudding

Gourmet Layered Chia Pudding

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Confession: this was my first time trying chia pudding. I can't believe I've been missing out on this my entire life!  Nevertheless, I spruced the popular dessert up a bit and gave it a fancy touch. You can eat this awesome, gourmet layered chia pudding for breakfast or snack!


Layers make everything more fun (and pretty!).  Start from the bottom with the chia pudding, place mango nice cream in the middle and finish everything up with a garnish of blackberries and muesli.


Full of antioxidants, omega 3, fiber and protein, this gourmet layered chia pudding will keep you full and energized until your next meal. I was careful to make it 100% suitable for our vegan friends, but I also didn't add any extra sugar. It would have been unnecessary: the mangos make this healthy treat sweet enough!


 Gourmet layered chia pudding // the PumpUp Blog


Layered Chia pudding

  • 3 tablespoons chia seeds
  • 1/2 unsweetened almond milk
Mix together and place in fridge for at least an hour or overnight.


Mango nice cream

  • 1 frozen banana
  • 1/2 cup frozen mango


Blend together on food processor or blender until it reaches a creamy consistency.


Gourmet layered chia pudding with mango nice cream // A perfect dessert or sweet treat for the summer // Recipe from the PumpUp Blog
Top the chia mixture with the nice cream to create the layered chia pudding, then top everything blackberries (or any fruit you like!) and handful of muesli, nuts or seeds of your choice. Enjoy!
This recipe for gourmet layered chia pudding was created by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

Apple Chai Quinoa Porridge

Apple Chai Quinoa Porridge

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The first time I attempted to make this delightfully sweet quinoa porridge was a couple of weeks ago, and I haven't been able to stop experimenting with different spices, nuts and fruits since! It was just a matter of time before I tried a chai tea version, because I'm THAT obsessed.
This quinoa porridge is absolutely perfect to make as a quick, warm and yummy dinner on a cold night, but it's just as good on a sunny morning for breakfast. It won't take you more than twenty minutes to put together and I promise it'll keep you full while curbing those sugar cravings thanks to all the protein and fiber it holds!
You can even make it the night before and keep it in the fridge overnight to grab the next morning for breakfast or as a snack. Quinoa porridge is one of those very versatile dishes that you can eat whenever you want and spice up with whatever toppings you like!

Quinoa Porridge Ingredients

  • 1 cup non dairy milk
  • 1/2 cup quinoa
  • 1 medium apple chopped in small pieces
  • 1 teaspoon cinnamon powder
  • 1 teaspoon cardamom powder
  • 1 teaspoon ground ginger
  • 2-3 anise stars
  • Honey or sweetener of choice
1. Pour milk into a pot and bring to boil.
2. Once the milk is boiling (bubbling), add in your quinoa.
3. Add in your spices and sweetener.
4. Stir everything together and let it sit, keep an eye on it at all times and stir from time to time to avoid sticking.
5. Once you see that your quinoa's almost done (there should be some of the milk still, almost like a rice pudding consistency) add in your chopped apples and combine them into the mixture. Let it all sit for around two minutes or until they tender.
6. Once it's done, pour into a bowl and top with your favorite nuts and seeds. Enjoy!
Apple chai quinoa porridge
This recipe for apple chai quinoa porridge was created by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

5 ingredient vegan peanut butter cups

5 ingredient vegan peanut butter cups

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What's your favorite kind of chocolate? Finding healthy chocolate alternatives can get pretty difficult. Convenience store chocolate is usually loaded with ingredients that I wouldn't even know how to pronounce! Though some reckon that 70% chocolate bars are better, even those can be filled with nasty chemicals and refined sugar. I've come up with a healthy version of Reese's Peanut Buttercups.  You'll only need 5 ingredients, and you can probably find most of these in your pantry. Ready for some chocolatey goodness?
You can adjust the proportion of these ingredients depending on what you like. You can also replace the nut butter with different fillings: date paste, berry jam or banana ice cream (do this and you won't be sorry)!

Recipe: 5 ingredient vegan peanut butter cups

Ingredients:
  • 2 tablespoons coconut oil
  • 1 1/2 tablespoons cacao powder
  • 1/2 tablespoon nut butter (I used peanut butter)
  • Sweetener of choice (I used honey)
  • Pinch of salt, if desired
Directions:
1. Melt coconut oil in the microwave for 30-40 seconds.
2. Mix together coconut oil, cacao powder and honey, or the sweetener of your choice.
3. Pour half of the mixture in a silicone baking cup (you can use paper liners or any small container)
4. Place the baking cup in the freezer until hardened.
5. Get the baking cup out of the freezer and add in your nut butter of choice.
6. Return to freezer for a couple minutes to help the nut butter set a little bit.
7. Get it out once again, and pour the rest of the cacao mixture.
8. Return to freezer. Once it's completely hardened you can get it out, garnish if you want and and enjoy!
5 ingredient vegan peanut butter cups - Taste's just like Reese's, but it's pretty great for you.
This recipe for 5 ingredient vegan peanut butter cups were created by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

4 Ingredient Salted Caramel Tahini Cubes

4 Ingredient Salted Caramel Tahini Cubes

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I'm a firm believer that you can healthi-fy ANY kind of food, you just gotta get creative to come up with a "fake" but WAY better version of it. So this time it's salted caramel candy's turn. I transformed it  into something our bodies would actually be grateful for! They used to be a childhood favorite of mine, and let me tell you: this healthy version is even better than the real thing! They're sweet, salty, fudgy, they melt in your mouth and all you need are four ingredients and a food processor/blender! Literally glory in a cube!

Ingredients:

  • 1 cup dates
  • 1/2 cup tahini
  • 2 tbsp coconut oil
  • Pinch of sea salt (to sprinkle at the end)
Directions: You simply mix everything together with a food processor until smooth. Then pour the mixture on a pan, and place in freezer for an hour or until hardened. Once they're done, get them out and with a sharp knife cut into cubes: you gotta be quick because they will melt if you wait too long. That's it, they're ready to be enjoyed!

4 ingredient salted caramel tahini cubes from the PumpUp Blog

This 4 ingredient salted caramel tahini cube recipe is by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

Ferrero Rocher Energy Balls

Ferrero Rocher Energy Balls

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If you don't like Ferrero chocolates you're probably lying to yourself.  So guess what: I came up with a recipe that will satisfy your chocolate cravings and is, better yet, filled with fibre, protein AND healthy fat. My 'Ferrero Rocher' energy balls will surely will keep you full and energized until your next meal!
These babies are raw, vegan, paleo, gluten-free and nutrient dense, so you can allow yourself to indulge without guilt! You can have them as your post-workout snack, or just whenever you feel like having a treat... Or you can eat them as a topping for your banana icecream, like I did! Either way, you'll absolutely LOVE them.
 Ferrero Rocher Energy Balls

Directions

For the filling
  • 1 cup dried dates, soaked
  • 1/2 cup cashews
  • 1/3 cup almond flour (ground almonds)
  • 1 tablespoon nut butter (I used peanut butter)
  • 1 tablespoon cacao powder
  • 1/4 tablespoon vanilla extract
In a food processor combine all ingredients until nicely blended, consistency should be soft and sticky.
Grab your mixture and start shaping it into balls in the size of your choice, I recommend making the diameter of the balls a little over an inch. Once you're done shaping them, set aside.
For the chocolate coating
  • Melted coconut oil
  • Cacao powder
  • Desiccated coconut (optional)
Eyeball all of the ingredients taking into consideration the amount you'll need to coat the balls and your desired chocolate taste.
Mix the coconut oil, cacao powder and desiccated coconut together.
Dip the ferrero rocher energy balls into the chocolate goodness, get them out and place them in a plate covered with parchment paper before putting them in the freezer. You can dip them as many times as you desire to make the coating thicker, place them back in the freezer for a minute or until the coating has set before dipping again.
Once your happy with the thickness of the chocolate coating the ferrero rocher energy balls are ready to be enjoyed!
This is a post by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!