Protein Powder Made Simple – The Organic Protein Company


A couple of years ago, I decided to start using a calorie tracker to keep on top of what I was eating. (I no longer count calories as I found it very restrictive…ย I’ll delve further into this in a separate blog post as it’s worthy of it’s own ๐Ÿ˜‰ ) Anyway, back to this blog post…the calorie tracker also tracked my macro-nutrients ย (fat, carbs and protein) which I found utterly fascinating. I learnt quite quickly that the macro I wasn’t getting enough of, was protein.

All of the macro-nutrients (along with micro-nutrients) are important to incorporate into your diet and protein is important for a number of reasons: –

  • Vital for building strong muscles, bones, cartilage, skin and blood
  • Builds and repairs tissue
  • A component of every cell in the body including hair, skin and nails
  • Helps to make chemicals, enzymes and hormones

Unlike fat and carbohydrate, our bodies don’t store protein so when it runs out there is nothing to draw on when needed, therefore we have to ensure we are getting the right amount daily. This doesn’t mean constantly eating large amounts of steak or chugging on protein shakes all day. For the average person, protein should make up roughly 20% of our daily diet.ย 

As a food source it’s not asย readily available as carbs and fat. I for one, am guilty of reaching for a wholemeal pitta or slice of toast when the hunger pangs hit and this is definitely partly to blame for my lower levels of protein intake.

To increase my consumption of protein, I decided to add some protein powder shakes into my diet and my search for a good, pure protein source began.

If you have ever searched for a protein powder, you’ll know that there are thousands on the market… I mean literally thousands. All with different flavours and different additives. Some of them are diet protein powders, some are bulking powders, the list of different types is endless and very confusing.

My husband uses one that is a diet whey powder so I decided to try that. BIG MISTAKE! His diet protein contains a whole host of things that are meant to help speed up your metabolism and supply energy etc. and all it did was make me really anxious and jittery.

So I then moved on to a strawberry flavoured protein powder from a popular brand and found that this one gave me a really horrible aftertaste ๐Ÿ˜ฆ Sooo frustrating!

I decided to really consider what I was looking for. I sat back and thought, ‘I just want an organic clean and simple whey protein powder that hasn’t been tampered with, has nothing added and no flavours so it will go well with anything I put in a smoothie or in my baking experiments and doesn’t make me anxious or give me a bad taste in my mouth!’ย 

So that was what I searched for and I finally came across The Organic Protein Company

These guys have got what I was looking for and more. Their protein powder is not only creamy and delicious with anything I put it with, they only use one ingredient; organic whey protein. Nothing else! Finally! The powder is additive free, gluten free, soy free, gm free and hormone free and they care about where they source their product from. More info on them can be found via the link to their website above ๐Ÿ™‚

I add it to smoothies, porridge, pancakes and in lots of my baking recipes.

I highly recommend it as a pure alternative to some of the other protein powders on the market.

You can order via Amazon or direct from their website.

Hope you like it as much as I do ๐Ÿ™‚

With love, Tash x

Creamy Protein Smoothie


A delicious smoothie combination made using nourishing ingredients thatย keep you full and fuel your bodyย ๐Ÿ™‚


  • 1 scoop – protein powder – I used The Organic Protein Companyย Whey Protein
  • 1/2-3/4 cup – unsweetened almond milk
  • 1/3 cup water
  • 3 tbsp – honey Greek yogurt – I used Rachel’s Organic Greek Yogurt
  • 1 tbsp – chia seeds – ย I used Chia Charge seeds
  • 1 pack – frozen smoothie mix – kale, spinach, mango & kiwi – available in most supermarkets

Whizz up in a blender and then top with granola and dried raspberries for a delish crunch ๐Ÿ˜€

With love, Tash x




Healthy Blueberry, Banana & Chia Muffins


I love making muffins – as you can tell ๐Ÿ˜€ they are so easy to make! These refined sugar free and dairy free blueberry, banana and chia muffins are really good and as always with my recipes, they are made using one bowl, one tablespoon, one teaspoon and one cup (along with muffin cases and a baking tray of course ๐Ÿ˜‰ ) so it’s super easy to follow the recipes and make them ๐Ÿ™‚


  • 3 x mashed bananas
  • 2 tbsp. coconut oil
  • 1/2 cup blueberries
  • 2 x egg yolks
  • 1/3 cup maple syrup
  • 5 tbsp. honey
  • 5 tbsp. sugar free caramel syrup
  • 3 tbsp. coconut sugar
  • 1 cup oats
  • 1.5 cups of self raising wholemeal flour
  • 2 tsp. vanilla extract
  • 1 tsp. baking soda
  • 1 tsp. salt
  • 1 tsp. bicarbonate of soda
  • 1/2 cup dried cranberries
  • 2-3 tbsp. flaked almonds
  • 2-3 tbsp. walnut pieces
  • 4 tbsp. chia seeds


  1. Pre heat the oven to gas mark 5 / 190 degrees
  2. Pop some muffin cases into a muffin tray
  3. Add all the ingredients in the order of the list into a mixing bowl mixing after each item has been added
  4. Pour the mixture into the muffin cases either from the bowl or transfer the mixture into a large jug if easier
  5. Bake in the center of the oven for 30-40 mins – keep checkingย them
  6. You can check whether they are done by inserting a knife into the middle of one and when it comes out clean, they’re done ๐Ÿ™‚
  7. Leave to cool and then devour ๐Ÿ˜€

Hope you enjoy them ๐Ÿ™‚

With love, Tash x

Super Green Gammon & Veggie Soup


If it’s green it’s either mouldy or good for you, right? ๐Ÿ˜‰ Well this is good for you soย no need to worry ๐Ÿ˜‰ *giggle* ๐Ÿ˜€

I love soups in the Winter but I find that whenever I buy shop bought ones, they are always laden with either cream or potato which for the health conscious among us,ย are not great ingredients. Potato for most people is ok in small doses but it really doesn’t agree with me unless it’s sweet potato. So if I want a nice warming bowl of soup, I have to make my own. And it’s soo easy, there’s really no reason not to. It also means there aren’t any additives or nasty preservatives in it and it’s as fresh as you can getย ๐Ÿ˜€

Made with an abundance (I can always hear David Attenborough’s voice when I say ‘abundance’ and feel like it should be followed with something about wildlife…just me? ๐Ÿ˜‰ ) of veggies and goodness, this soup is definitely a winner for the cold Winter months ๐Ÿ™‚

Ingredients for 2 ppl

  • Gammon – pre-cooked x 1 cup
  • Spinach x 2 cups
  • Peas x 1 cup
  • Broccoli x 2 cups
  • Reduced salt bouillon x 3 tsp (or chicken / vegetable stock cube if you prefer)
  • Black pepper x 1 tsp
  • White pepper x 1 tsp
  • Water x 1.5 cups
  • Coconut cream x 200g


  1. Dice and pop the gammon in a saucepan on a low heat on the hob
  2. Add the water, spinach, peas and broccoli and leave until the veggies have softened
  3. Add the bouillon, black and white pepper and coconut cream
  4. Leave to simmer gently until thickened
  5. Serve with aย slice of wholewheat bread and butter (soup isn’t soup without bread and butter ๐Ÿ˜‰ )

Enjoy ๐Ÿ™‚

With love, Tash x


Healthy Rocky Road


Food porn alert!! These are amazing! ๐Ÿ˜€ We couldn’t stop eating it and went through almost the entire batch in one day ha ha!:D


  • Coconut oil (melted) – 1/2 cup
  • Cacao powder – 1/2 cup
  • Honey – 1/4 cup
  • Sugar Free Caramel syrup – 1/4 cup
  • Vanilla extract – 2 tsp
  • Coconut sugar – 2 tbsp
  • Mini marshmallows – handful
  • Raisins – handful
  • Dried cranberries – handful
  • Mixed nuts – handful
  • Cacao nibs – handful


  1. Mix the melted coconut oil in a pan with the cacao powder, honey, caramel syrup, vanilla extract and coconut sugar
  2. Add in the other ingredients and stir well
  3. Spoon the mixture into a dish
  4. Pop into the freezer for 20 minutes
  5. Take out and cut up into chunks and devour!!!

Enjoy ๐Ÿ™‚

With love, Tash x

Peanut Butter, Blueberry, Almond & Dried Raspberry Toast


If you are a fan of Instagram, (I am obsessed), you’ll know there is such a thing as #toasttuesday ๐Ÿ™‚ I love toast so the fact that it has it’s own day has made me very happy HAHA ๐Ÿ˜€

This is a yummy toast recipe that is fab for breakfast or as a snack anytime during the day ๐Ÿ™‚


  • Wholemeal seeded bread (or any bread of your choice)
  • Peanut butter
  • Frozen blueberries (defrosted in a pan or the microwave)
  • Sliced almonds
  • Freeze dried raspberries


  1. Toast the bread
  2. Add the peanut butter first
  3. Spoon on the blueberries
  4. Sprinkle the almonds and freeze dried raspberries

Enjoy ๐Ÿ™‚

With love, Tash x

Caramel, Cacao & Chocolate Protein Oat Bakes


These little squares of heaven are so delicious, it’s hard to believe there’s no refined sugar in them ๐Ÿ™‚


  • Oats – 2 cups
  • Coconut oil (melted) – 2 tbsp
  • Cacao powder – 4 tbsp
  • Caramel syrup – 1/2 cup
  • Almond milk – 1/2 cup
  • Chocolate protein powder – 1 scoop
  • Sliced almonds – 1/4 cup
  • Raisins – 1/4 cup
  • Cacao nibs – 1/4 cup


  1. Line a baking tray with grease proof paper or grease a baking dish with coconut oil
  2. Pre-heat the oven to gas mark 5 / 190 degrees
  3. Mix the oats with the coconut oil to ensure even coverage
  4. Add in the caramel syrup and almond milk and stir well
  5. Add the cacao powder, protein powder, sliced almonds, raisins and cacao nibs
  6. Spoon mixture into the baking dish and pat down
  7. Bake in the oven for 25-35 mins or until the top has become harder

Enjoy ๐Ÿ™‚

With love, Tash x

Peanut Butter Cookies


If you love peanut butter (let’s face it, unless you have an allergy, who doesn’t love PB???), you are going to love these cookies ๐Ÿ™‚ They didn’t last long in my house! ๐Ÿ™‚

Minimal ingredients and so quick to make, these are the perfect healthy treats ๐Ÿ™‚


  • Oats – 1 cup
  • Melted coconut oil – 2 tbsp
  • Peanut butter – 5 tbsp
  • Cacao nibs – 1 tbsp
  • Sliced almonds – 1 tbsp


  1. Grease a baking tray
  2. Pre-heat the oven to gas mark 5 / 190 degrees
  3. Mix the oats and the coconut oil in a bowl
  4. Add in the peanut butter and ensure even distribution
  5. Add the cacao nibs and sliced almonds
  6. Mould into cookie shapes and place on a greased baking tray
  7. Pop in the oven for 30-35 minutes or until firm to the touch

Enjoy ๐Ÿ™‚

With love, Tash x

Egg & Veggie Fried Rice


Who doesn’t love egg fried rice? Is there anyone?ย Nope, didn’t think so ๐Ÿ˜‰

This version of egg fried rice is healthier because i’ve used wholewheat basmati rice instead of plain white rice and I’ve thrown in so many veggies, it simply has to be good for you ๐Ÿ™‚



  • Tilda wholewheat basmati rice – 1 microwaveable pack
  • Spinach – handful
  • Peas – handful
  • Green beans – handful
  • Sweetcorn – handful
  • Cajun spices – 2 tbsp
  • Soy sauce – 2 tbsp
  • Worcester sauce- 1 tbsp
  • Salt & pepper – to taste
  • Coconut oil – 1 tsp


  1. Follow the instructions on the microwaveable pack of rice (open one corner and pop in the microwave for 2 minutes usually)
  2. Heat the coconut oil in a pan or wok
  3. Pop the rice in the pan and add the other ingredients mixing well
  4. Serve

Enjoy ๐Ÿ™‚

With love, Tash x

Banana, Apple, Cinnamon & Raisin Breakfast Muffins


These muffins are made with oats as well as wholewheat flour so they are perfect for a filling and nutritious breakfast ๐Ÿ™‚ Also yummy eaten any other time of the day too, I should add… (as my hubby will confirm) ๐Ÿ˜‰ HA HA!

Ingredients (for 6-7 large muffins)

  • Mashed bananas x 3
  • Melted coconut oil – 1/3 cup
  • Egg yolks x 2
  • Maple syrup – 1/2 cup
  • Honey – 3 tbsp
  • Caramel syrup – 2 tbsp (I use Monin sugar free syrup that I also put in my coffee sometimes) ๐Ÿ™‚
  • Apple puree – 5 tbsp
  • Cinnamon – 2 tsp
  • Coconut sugar – 3 tbsp
  • Gluten free apple and cinnamon porridge oats (if you don’t have these, just add some chopped apple and more cinnamon and use normal oats) – 1 cup
  • Wholemeal self-raising flour – 1.5-2 cups (until a thick dough like consistency)
  • Bicarbonate of soda – 1 tsp
  • Baking powder – 1 tsp
  • Salt – 1 tsp
  • Vanilla extract – 1 tsp


  1. Pre-heat the oven to gas mark 5 / 190
  2. Pop some muffin cases into a muffin tray ready to be filled
  3. Add all of the above ingredients into a mixing bowl in the order they are written in stirring thoroughly whilst adding them
  4. Pop the mixture into a jug
  5. Pour into muffin cases
  6. Bake in the oven for 35-40 mins or until a knife comes out clean when poked into the centre

Enjoy one warm with a nice cuppa and keep the rest in a sealed containerย for brekkie / snacking ๐Ÿ˜€

With love, Tash x

Healthy Recipes | Nutrition | Lifestyle | Fitness | Beauty

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