Ask The Protein Powder Chef: What’s Your Recipe For Protein Bread? – Approved by “Power Foods Fitness”


This Protein Bread recipe is gluten free and perfect for those that are nut allergic or intolerant. The Protein Powder Chef’s specialty is cooking with protein powder. This recipe is easy to make, versatile and tastes delicious.

So you may prepare the best version of this Protein Bread recipe to remedy your food allergic, intolerance and absorption needs please keep reading:

  • replace buckwheat flour with sunflower seed flour or coconut flour; and/or
  • replace milk with rice milk or coconut milk.

Source: Ask The Protein Powder Chef: What’s Your Recipe For Protein Bread?

Enjoy this high protein and low carb Protein Bread inside or outside the metabolic window of intense exercise. xx


Top 10 Foods Highest in Iron endorsed by “Power Foods Fitness”


Iron is an essential mineral used to transport oxygen to all parts of the body. A slight deficiency in iron causes anemia i.e. fatigue/weakness, and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to production of harmful free radicals, and also interferes with metabolism, causing damage to organs like the heart and liver. The body is able to regulate uptake of iron, so overdose is very rare and usually only occurs when people take supplements. has written a great post detailing the best types of iron. Read more:

“ Iron from natural food sources, like the ones listed below, are considered safe and healthy. While iron is better absorbed from heme (meat) sources, non-heme (plant) iron is better regulated causing less damage to the body. High iron foods include clams, liver, sunflower seeds, nuts, beef, lamb, beans, whole grains, dark leafy greens (spinach), dark chocolate, and tofu. The current daily value (DV) for iron is 18 milligrams (mg). Below is a list of high iron foods. For more high iron foods see the lists of high iron foods by nutrient density, iron rich foods (heme and non-heme), and the list of fruits and vegetables high in iron.”

#1: Squash and Pumpkin Seeds

Iron in 100g 1 cup (227g) 1 ounce (142 seeds) (28g)
15mg (83% DV) 34mg (188% DV) 4mg (23% DV)

Other Seeds High in Iron (%DV per ounce (28g)): Sesame (23%), Sunflower (11%), and Flax (9%). Click to see complete nutrition facts.

#2: Liver (Chicken)

Iron in 100g 1 Liver (44g) 1 ounce (28g)
13mg (72% DV) 5.7mg (32% DV) 3.6mg (20% DV)

1 tablespoon of chicken liver pate provides 7% DV. One ounce of liverwurst sausage provides 10% DV. Click to see complete nutrition facts.

#3: Seafood (Oysters, Mussels, Clams)

Iron in 100g 3oz (85g) 1 Medium Oyster (25g)
9.2mg (51% DV) 7.8mg (43% DV) 2.3mg (13% DV)

More Seafood High in Iron (%DV per 3oz (85g)): Cuttlefish (51%), Whelk(48%), Octopus (45%), Mussels (32%), Abalone (18%), and Scallops (14%). Click to see complete nutrition facts.

#4: Nuts (Cashew, Pine, Hazelnut, Peanut, Almond)

Iron in 100g 1 cup (129g) 1 ounce (18 cashews) (28g)
6.1mg (34% DV) 7.8mg (43% DV) 1.7mg (9% DV)

Other Nuts High in Iron (%DV per ounce (28g)): Pine nuts(9%), Hazelnuts (7%), Peanuts (7%), Almonds (7%), Pistachios (7%), and Macadamia (6%). Click to see complete nutrition facts.

#5: Beef and Lamb (Lean Chuck Roast)

Iron in 100g 1 lb roast (454g) 3 ounce serving (85g)
3.8mg (21% DV) 17mg (96% DV) 3.2mg (18% DV)

A Rib-Eye Steak (10oz, 281g) provides 41% DV. A serving of Lean Lamb Roast (3oz, 85g) provides 13% DV. A Lamb Chop (4oz, 155g) provides 10% DV. Click to see complete nutrition facts.

#6: Beans and Pulses (White Beans, Lentils)

Iron in 100g 1 cup cooked (179g) 1 Tablespoon (11g)
3.7mg (21% DV) 6.6mg (37% DV) 0.5mg (2% DV)

Other Beans High in Iron (%DV per cup cooked): Soybeans (49%), Lentils (37%), Kidney beans (29%), Garbanzo beans (Chickpeas) (26%), and Lima beans (25%), Navy (24%), Black Beans (Frijoles Negros) (20%), Pinto (20%), and Black-eyed Peas (20%). Click to see complete nutrition facts.

#7: Whole Grains, Fortified Cereals, and Bran

Iron in 100g of Quinoa 1 cup of Quinoa (185g)
1.5mg (8% DV) 2.8mg (15% DV)

Other Grains High in Iron (%DV per cup cooked): Oatmeal (12%), Barley (12%), Rice (11%), Bulgur (10%), Buckwheat (7%), and Millet (6%). Fortified cereals provide up to 140% DV of iron per cup. Check nutrition facts, and also be careful of the high sugar level in commercial cereals. Bran from whole grains can harm absorption of iron supplements, while whole grains are a good source of iron, they should not be consumed with iron supplements. Click to see complete nutrition facts.

#8: Dark Leafy Greens (Spinach, Swiss Chard)

Iron in 100g 1 cup of Cooked Spinach (180g)
3.6mg (20% DV) 6mg (36% DV)

Other Greens High in Iron (%DV per cup): Cooked Swiss Chard (22%), Cooked Turnip Greens (16%), Raw Kale (6%), and Raw Beet Greens (5%). Click to see complete nutrition facts.

#9: Dark Chocolate and Cocoa Powder

Iron in 100g 1 cup grated (132g) 1 Square (29g)
17mg (97% DV) 23mg (128% DV) 5mg (28% DV)

1 cup of cocoa powder provides 66% DV. A 1.5oz (44g) candy chocolate bar provides 6% DV. Click to see complete nutrition facts.

#10: Tofu

Iron in 100g 1 cup of firm tofu (126g) 1/4 Block (81g)
2.7mg (15% DV) 3.4mg (19% DV) 2.2mg (12% DV)

Calcium can interfere with non-heme iron absorption. Try to buy tofu without added calcium for greater iron absorption. Click to see complete nutrition facts.

Eat your way to optimum health and happiness xx

Egg in a Mug – QUICK, EASY & SO VERY ADAPTABLE BREAKFAST by “Power Foods Fitness”

190714 Egg In A Mug

5-minute microwave breakfast recipe and this includes the preparation and cooking! Say “Good Morning” with protein-packed scrambled egg whites, broccolini, bacon and black quinoa microwaved in a mug. Quinoa can be substituted for most cereals and is a good replacement for rice. It has a subtle flavour with a fluffy, creamy and slightly crunchy texture.

This recipe is a fool-proof, quick and easy way to power-up for the day with a blend of first class proteins, right carbohydrates and good fats.

Single serve

  • 1/3 Cup x diced Broccolini
  • ½ Cup x Egg Whites
  • 2 Tablespoons x finely chopped Bacon
  • 2 Tablespoons x Black Quinoa
  • Salt and Black Pepper to taste
  • Flaxseed Oil


  1. Spray inside of a large microwave-safe mug* with non-stick cooking spray.
  2. Stir in egg whites, broccolini, bacon, quinoa, salt and pepper with a fork.
  3. Microwave on HIGH for 1 minute. Stir, then microwave 30 seconds longer or until eggs are set.
  4. Drizzle very lightly with flaxseed oil. My favourite is Waltanna Farms certified organic flaxseed products.

*Use a mug that holds at least a 2-cup glass measuring cup.


  • Substitute smoked ham, turkey ham or smoked deli turkey for bacon. Use whatever meat you have on hand… Just chop it up and stir into the egg whites.
  • Using butter-flavour cooking spray is especially tasty.
  • Depending on the mug used, eggs may rise up over the top of the mug, but don’t worry they won’t overflow. The eggs deflate quickly once the mug is removed from microwave.

This is a basic “egg in a mug” recipe with infinite possibilities and only takes a minute or two to deliver fluffy yumminess. xx

Your beliefs become your destiny! Mind Training to reset your life.

170714 Brain Blog

Do you contently plod or are being awake to the fullest potential of your life? Many people wander through life content with average and don’t even realise they are choosing to live this way. Now consider this: if you’re average, 50% of everyone else is better than you. Mmm.

Is that really good enough?

More than likely this is the same mentality with which you approach your training or nutrition?

When we change our thoughts, we change how we “show up” in situations, and this changes our actions and overall outcome.

As stated by Michelle Adams – Director Science and Education “The simple fact is that 50% of the people who start an exercise program drop out within 6 months.”

So, even if you just simply stick with your program but never push yourself, you’re still at the average 50% mark aren’t you?

At what point will you start to:

  1. Expect more of yourself?
  2. Take responsibility for your thoughts?
  3. Strive for excellence?

Rather than ask yourself what you want to accomplish, the question you need to answer is:

What is the plan to get there?

Visualise success, emotionally expect to succeed and be willing to make the tough decisions to create new habits to reach these goals.

Average means you give into your cravings and are contently plodding through life. 

Excellence is being awake and means you find a sustainable alternative and have the discipline necessary to get you to the next level.

Read the full article by Michelle Adams explaining the mind dynamics by clicking the link below:

Signing-off with love for each of us to grow are these famous words from Mahatma Gandhi:

“Your beliefs become your thoughts, 
Your thoughts become your words, 
Your words become your actions, 
Your actions become your habits, 
Your habits become your values, 
Your values become your destiny.” 


Fennel, Orange, Avocado & Spanish Onion Salad – WINTER SALAD by “Power Foods Fitness”



Fennel is your Winter go-to vegetable for salads, soups, roasts, pasta dishes and risotto. It’s crunchy and invigorating but also slightly sweet with a black liquorice flavour and scent…

Everything in this salad is refreshing – crisp fennel, juicy citrus, sweet spanish onion and creamy avocado. The only dressing is flaxseed oil, as the orange adds enough sweet acidity.

Fennel is super healthy and contains its own unique combination of phytonutrients that gives it strong antioxidant activity. Fennel bulb is an excellent source of Vitamin C. As a very good source of fiber fennel bulb may help to reduce elevated cholesterol levels. And since fiber also removes potentially carcinogenic toxins from the colon, fennel bulb may also be useful in preventing colon cancer. In addition to its fiber, fennel is a very good source of folate and potassium.


Makes 4 – 6 serves

1 x medium bulb Fennel

1 x large (or 2-3 x small) Navel Orange/s

1 x ripe Avocado

1 x medium Spanish Onion

Flaxseed Oil

Salt (Optional)

Black Pepper (Optional)


  1. Cut the stems off the fennel and trim the bottom of the bulb. Shave/slice off any brown spots on the outside of the bulb. Slice the bulb in half lengthwise. Use two diagonal cuts to slice out the triangular wedge of core at the base of each half.
  2. With the cut side down, slice each half horizontally, shaving off slices as thin as you can manage.
  3. Place the shaved fennel in a large bowl.
  4. Slice the onion ‘the intuitive way’ and you’ll end up with some really big half moons and some really small half moons.
  5. Add sliced onion to the bowl and toss through the shaved fennel.
  6. Cut oranges by firstly taking a slice off the top and bottom of the orange. Then with the orange standing up on its flat end, cut off the peel in curved strips, working your way around the orange.
  7. Halve the orange vertically. Placing each half cut side down, cut into thin slices. (Note: Use a serrated knife to avoid squeezing out all the juice). Add the oranges to the fennel and toss gently.
  8. Cut the avocado into slices. Follow this guide if your not quite sure how to cut and slice an avocado.
  9. You can toss the avocado with the salad and it will look a bit messy. If you like to keep things neat (I must confess ‘like me’), you can plate the salad, placing a few avocado slices on a plate and topping with a heap of the fennel-orange-onion mix.
  10. Top the salad with a drizzle of flaxseed oil*. You may want to sprinkle some salt or pepper to taste.

* The only flaxseed oil I use is Waltanna Farms PURE GOLDEN FLAXSEED OIL – This flaxseed oil has a delicious nutty taste, is Australian made and certified organic.

To make this a metabolic precise meal “outside the window” of intense exercise serve this salad as a generous side to your salmon steak or tuna steak/tin; baked chicken breast or thigh fillet; or rump steak.

To serve this salad “inside the metabolic window” of intense exercise add black quinoa. A bit earthier and sweeter than white quinoa, black quinoa keeps its striking black colour when cooked and will add texture as well as flavour to this gorgeous Winter salad.

Enjoy this versatile salad that took only 15 minutes to prep and make, will last for days in the fridge as well as travel/store crisp and is nutritious for eating on the road or in the office. xx


Slow-Cooker Noodleless Eggplant Lasagna – DELICIOUS & NUTRITIOUS FAMILY RECIPE by “Power Foods Fitness”

020714 Eggplant Lasagne

I love the convenience of  making this vegetarian version of lasagne that is still high in  protein given the array of cheeses in the recipe… The “Slow-Cooker Noodleless Eggplant Lasagna” is the best-fit for those days when you or the whole family is  just returning home on dinnertime and in need of a warm, nutritious meal that you will ALL enjoy! What could be easier than a meal prepared in the morning and cooks itself all day? 


Serves six

1/3 Cup x grated Parmesan Cheese
1 Cup x Low-fat Ricotta Cheese
1 Cup x Low-fat Cottage Cheese
2  x large cloves Garlic, peeled
1  x Egg
1  x Egg White
½ x Cup packed fresh Basil Leaves
¼ Teaspoon x Black Pepper
½ Teaspoon x Salt
½ Cup x grated Low-fat Mozzarella Cheese
3 Cups x jarred Marinara Sauce

Marinara Sauce PDF

½ Teaspoon x Crushed Red Pepper Flakes*
1  x large Eggplant, trimmed and sliced into ¼ c. thick rounds
*If you enjoy a spicier variation, sprinkle crushed red pepper over each sauce layer.


1. Spray the inside of the slow-cooker with nonstick spray.
2. In a food processor or blender, puree parmesan cheese, ricotta cheese, cottage cheese garlic, egg, egg white, basil, pepper and salt until smooth consistency.
Then stir in mozzarella cheese and set aside.
3. Pour enough sauce to coat the bottom of the slow-cooker and cover with eggplant rounds, overlapping.
4. Spread half of the cheese mixture over eggplant, then cover with sauce and another layer of eggplant.
Repeat with the rest of the cheese mixture and a final layer of eggplant. Cover with the rest of your sauce and cook on low, for about 7 hours.
5. Thirty minutes before serving, turn heat to high and remove lid – cook until liquid evaporates.
6. Serve, topped with more cheese and torn fresh basil leaves, if desired.

Note: The basil turns army green once heated, especially if heated for six or more hours. So if you are serving this dish to someone other than yourself, garnish with parmesan and fresh basil leaves.

Nutrition Information:

Per serving

Calories: 225

Protein: 19.3g

Total Fat: 9.9g fat (including 5.2g saturated fat)

Cholesterol: 56mg

Sodium: 679mg

Sugar: 7.1g

Dietary Fibre 3.8g

To make this a METABOLIC PRECISE MEAL just add ‘greens with quinoa drizzled with flaxseed oil’ or ‘bean salad drizzled with flaxseed oil.’

Be Kind, Be Grateful xx