Homemade Creamy Chicken Curry

Whoever thought that you could fit a curry into the macros? Well here it is – full of the spice, creaminess and satisfaction that your favourite local usually provides you, but with just 2g of fat and costing you less than £1.50 per serving – perfection for a meal in with the flat mates!

With some great macros to fit, ginger to increase nutrient absorption and some heat to kick-up that metabolism, our take one of Britain’s favourite takeaways will leave your mouth watering full of flavour and ensure that you’re still on track to reach your goals any time throughout the day!

With little adaptations here and there, you can create a perfectly flavoured curry to meet your taste buds’ needs – so scratch around in the spice cupboard, get your pans out and get cooking!

We’d love to see your spicy results – be sure to send in your photos and opinions via email or social media.

To see the full recipe, head over to our friends at (click here >>) TrainEatGain, where we will be posting the majority of our future recipes for full. Whilst you’re there make sure you give them a follow.

TrainEatGain are a relatively new and rapidly growing company, with fresh ideas and takes on exercise and nutrition. Ranging from training programmes to recipes to professional articles and more, these guys are the business and will be sure to help you on your way to achieving your goals! Tell them we sent you!

Don’t worry, we shall still be posting exclusive content here too, just the majority of our recipes will be in full on their site! Lots to come, exciting things!

Eat well, train well, live well.

#studentnuts 💪🍓

 

Homemade Banana Bread

Dessert is served! Homemade, moist, sweet and healthy banana bread ideal with a helping of fresh berries or even delicious on its own. Excellent ‘treat’ after a hard workout. Most banana bread recipes include the use of cupfuls of sugar, wedges of butter or the addition of other non-desirable ingredients. Below is our take on it, which granted isn’t perfect, but is much better for you than other ones we’ve seen.

Time Duration: Preparation 10 mins, Cooking 55 mins.

---

Nutritional Information: per slice (taken from myfitnesspal)

Calories 81kcal

Fat trace (of which saturates/trans, 0g/0g)

Carbohydrate 18g (of which fibre/sugar, 2g/6g)

Protein 2g

The macronutrient split (c/p/f) for this dessert is 87/10/3. If you’re not looking for so many carbs and more protein, you could substitute some of the flour for protein powder. This with slightly affect the rise but still work well.

---

Monetary Costs: (taken from my supermarket)

Cost of products: Bananas £0.48, Wholemeal Flour £0.99, Fat Free Natural Yoghurt £0.55, Agave Nectar £2.50, Bicarbonate of Soda £0.69. Total £5.21.

The estimated cost of this recipe: £1.07 per loaf. In other words, you will have wholemeal flour, natural yoghurt, agave nectar and bicarb to spare.

*The costs here are calculated as a close as possible value, taking the cheapest price from a comparison of various supermarkets.

---

Ingredients and Kitchen Utensils:

• 4 medium bananas
• 1 1/2 cups/188g wholemeal flour
• 1/4 cup/63g natural yoghurt
• 2 tbsp/42g agave nectar (if you don’t own this you can substitute it straight for honey or 3/8 cup/70g sugar)
• butter for greasing
• pinch of salt
• 1tsp bicarbonate of soda

A mixing bowl, spoon, kitchen roll and a baking tin.

---

The Method: (makes one loaf/15 slices)

• Preheat the oven to 155 degrees centigrade.
• Peel bananas and mash with a spoon in the mixing bowl until a pulp (small lumps are ok). This is easier if the bananas are overripe. If they are quite firm, you can always put them in the microwave for a short blast to soften.

                                                                           

• Add in all of the other ingredients, minus the flour and mix until even.
• Gradually add the flour whilst mixing to create a smooth mixture and until all of the ingredients have combined fully.
• Grease the loaf tin with a small amount of butter to ensure that the loaf doesn’t stick to the tin.
• Pour the ingredients into the tin and spread until the mixture is evenly distributed.

• Place the tin in the oven on the middle shelf and leave the door closed for the entire length of the baking process to ensure that the rise isn’t affected.
• Bake for 55 minutes until the loaf is a golden brown colour and remove carefully from the oven with oven gloves.
• Leave to rest for 15 minutes, tip upside down and remove the loaf. Leave to rest for another 5 minutes.
• It’s as simple as that!

---

Recommendations:

Wholemeal flour has a lower GI than standard white flour, more fibre and is vitamin packed. Agave nectar has a low GI, whereas its substitutes pure sugar and honey have a much higher GI. Banana is full of vitamins and has a medium GI and the natural yoghurt has a low GI in contrast to standard yoghurt. Using these healthier variations as ingredients you can see has a big impact on the nutritional values and health benefits. We recommend serving this loaf post-workout with a handful of fresh berries to source your body with carbohydrates releasing at all different rates, making it an ideal post-workout carbohydrate source.

                         

---

Give this healthy dessert option a try, as part of a post-workout meal or just as a snack to fuel you throughout the day! As always, lots of this can be adapted to fit your macro goals, it’s cheap and incredibly easy to make!

Thanks for reading, we hope you give this a go and enjoyed the recipe!

Eat well, train well, live well.
#studentnuts

Bicep & Tricep Arm Workout | Hypertrophy Training

Number two of our German volume training section brings us to a bicep busting and tricep thrashing arm workout. This workout will leave you with an unbelievable pump and you’ll be leaving the gym feeling like popeye! Working the biceps brachii, brachialis, brachioradialis and both the short and long head of the triceps brachii.

As before, the following workout really isn’t for the light hearted, taxing both the aerobic and anaerobic system, antagonistic pairs and your ability to produce a large amount of force in volume.

View this post on Instagram

Bicep & Tricep Arms GVT Workout!💪 Guaranteed to leave you walking out of the gym feeling like popeye, massive pump! The second of our GVT workouts, hard work pays off. Have a read, give it a go and let us know your thought and results, if you still have the energy to type that is! www.studentnuts.wordpress.com Eat well, train well, live well. #studentnuts💪🍓

A post shared by STUDENT NUTS (@studentnuts) on Sep 25, 2014 at 2:19pm PDT

---

Workout:

GVT
Repititions – 10
Sets – 10
Exercises – 2
Rest Period – 60 secs

Finisher Exercises
Repititions – 10
Sets – 6
Exercises – 2
Rest Period – 0 seconds

Total Reps in Workout – 320
Total Workout Length – 60-90 mins

---

GVT

EZ Bar Preacher Curl – perform on a preacher rest with an EZ barbell. Position supinated hands with a medium grip and start at the top of the movement. Controllably extend at the elbow until the angle is just below 180 aiming for a tempo of 3 seconds. Powerfully contract the biceps brachii group until the forearm is just below vertical to maintain tension on the muscle.

Tricep Dips – perform weighted or just body weight on a dip bar. Start at the top of the movement with elbows just off ‘locked out’. As your triceps brachii eccentrically contract, slowly lower yourself with a 3 second tempo until the elbow to forearm angle is at least at 90 degrees. Pause for a split second and explosively contract to return to the starting position, just off locked to ensure constant tension on the muscle.

Finisher Exercises

For this workout we slightly changed up the finisher exercises and did 6 sets of 10 with no rest. Your training partner chooses the resistance for each set, so be as mean or kind as you like!

Standing Cable Curls – perform with a rope on a cable machine. The use of the rope further incorporates the brachialis muscle to develop a longer length bicep muscle. Start at the bottom of the movement and powerfully contract up past 90 degrees. Hold for a split second and lower the weight back down with a 3 second tempo. Ensure you do not fully extend to maintain tension on the muscle.

Standing Cable Pushdown – perform with a straight bar attachment on a cable machine. Start at the top of the movement with slightly bent legs and leaning slightly forward (this prevents kyphosis of the spine during the exercise). With the elbows tucked and used as the pivot point explosively contract and push the bar down to just below fully extended. Hold for a split second and then eccentrically allow the bar to come back up with a 3 second tempo. Don’t allow the bar to travel much higher than past 90 degrees to maintain tension.

---

Remember before and after workouts to fully stretch out the muscles around and involved in the exercises and do warm up sets to allow a full range of movement during the workout, reduce likelihood of injury and minimise the effect of lactate in the body (DOMS).

If this workout has interested you, let us know what you think, give it a try and post your results back to us!

Eat well, train well, live well.

#studentnuts💪🍓

 

Homemade Chilli Chicken Burgers

Put down your greasy McDonald’s and listen up! We guarantee you our tongue tingly succulent chilli chicken burgers will leave you never looking to a takeaway again for your cheat meal. These burgers require just 4 base ingredients and can be made for less than £0.90 per burger! With just 12g of fat per burger and a whopping 24g of protein it’s pretty hard to call it a cheat meal, but hey… a burger is a burger and it should be enjoyed the same way a cheat meal would!

Time Duration: Preparation 10 mins, Cooking 15 mins.

---

Nutritional Information: per burger (taken from myfitnesspal)

Calories 238kcal

Fat 12g (of which saturates/trans, 4g/0g)

Carbohydrate 8g (of which fibre/sugar, 1g/1g)

Protein 24g

The macronutrient split (c/p/f) for this meal is 18/55/27, and can be slightly altered to anyones macro targets with additions and removals of certain things. This is also why we may call this a cheat meal, due to it’s slightly higher fat content, yet it isn’t too obvious when added to a full meal.

---

Monetary Costs: (taken from mysupermarket)

Cost of products: Chicken Mince £3.00, Chilli Peppers £0.50, Onions £0.39, Free Range Eggs £0.89, Wholemeal Flour £0.99, Chilli Powder £0.49. Total £6.16.

The estimated cost of this recipe: £0.82 per burger. In other words, you will have chicken mince, chilli peppers, onions, chilli powder, eggs and wholemeal flour to spare. To save even more money you could substitute the chicken mince with turkey, use more chilli powder instead of buying chilli’s etc.

*The costs here are calculated as a close as possible value, taking the cheapest price from a comparison of various supermarkets.

---

Ingredients and Kitchen Utensils:

• 120g chicken mince
• 1/2 egg white
• 1 tbsp diced onion
• 1 tbsp diced chilli pepper
• 1 tsp knob of butter
• sprinkling of wholemeal flour
• 1 1/2 tsp chilli powder
• 1/2 tsp salt and pepper
• small knob of butter

A chopping board, sharp knife, frying pan and a spatula.

The base ingredients are the chicken, egg, chilli (powder or fresh) and flour. The rest adds extra flavour but is not essential.

---

The Method: (makes 1 burger)

• Finely dice the fresh chilli and onion, measure out the spices and seasoning and add to a bowl with the chicken mince and half an egg white.
• Combine all the ingredients evenly and mould into a rough spherical shape.

• Sprinkle a thin layer of the flour on a base and place the burger patty in the middle.
• Carefully flip and mould the burger in the flour until it is fully covered and a flat disk shape.
• The flour in necessary to maintain the patties structure and entraps the moisture in the mince to ensure a juicy burger is made!

• Add the small knob of butter to the pan and pre-heat to a moderate-high temperature.
• Carefully place the burger patty in the pan and continue to mould with a spatula.
• Flip the burger every so often to ensure an even fry and so that it is crispy on both sides yet juicy in the middle!

---

We suggest serving this kick-ass burgers with some homemade sweet potato and parsnip chips and a generous helping of greens! Enjoy!

---

Simple! The easiest, tastiest homemade burger to kick up your metabolism whilst giving you a sense of satisfaction as a ‘cheat meal’ treat. As always, give this recipe a try, let us know what you think and how you got on and share it with your friends and family!

Eat well, train well, live well.

#studentnuts 💪🍓

( WE APOLOGISE FOR THE POOR PICTURE LAYOUT AND AMOUNT OF PICTURES, WE HAD A SLIGHT TECHINCAL ISSUE 😦 )

 

Cinema Food | Healthy Snack

September, the month of university and freshers where everything gets messy! Whether your taking your loved one out for a goodbye cinema trip, looking to watch your food intake through university or even just wanting a cheap and tasty snack to keep you going through freshers, give these a try!

Popcorn, banana cookies and root vegetable crisps! (You can find our recipe and walkthrough of our cookies here).

---

Popping corn contains a large amount of antioxidants (more than most vegetables), fibre, medium GI carbohydrates, a moderate amount of protein and is low in both unsaturated and saturated fat. It especially contains a huge amount of the polyphenol antioxidant. There is almost 300mg per serving which is around double that of lots of fruit and vegetables. Polyphenols are associated with the combat of cancer and heart disease.

It has also been found that microwaving your popping corn does not effect the nutritional benefits at all, so there is no excuse to go out and buy the sugar injected overpriced stuff!

We suggest coating your popping corn with a dash of liquid sweetener such as agave nectar and a sprinkle of salt.

Cost of popping corn (kernels): £1.00 for 500g (15 servings)
Cost of 100g bag of Metcalfe popcorn: £1.00 (1 serving) = £15 for 15 servings.

---

Root Vegetable Crisps such as parsnip, sweet potato, carrot and butternut squash are another healthy snack full of antioxidants and fibre. They also release energy quite slowly being low on the GI scale, so keep you satisfied for much longer than a bag of regular Walker’s potato crisps.

It couldn’t be more simple than this:

• Finely slice your vegetables into thin crisp shapes
• Sprinkle with your personal choice of flavour (paprika, chilli, cumin, salt, pepper, vinegar)
• Place on a baking tray topped with baking paper
• Oven cook for 30-45 minutes on a low temperature (130-150 degrees)

Cost of 1 sweet potato and 1 parsnip: £0.52 (4 servings)
Cost of Walker’s crisps: £0.55 (1 serving) = £2.20

---

   

With a little bit of extra time for preparation, but a large sense of satisfaction afterwards, these little snacks can really make a difference when it comes to your nutrition plan and looking and feeling good.

Give them a try, post your results and opinions, be creative and enjoy!

Eat well, live well, train well.
#studentnuts 💪🍓

HIIT vs. Classic Cardio | Fat Loss Training

A question that has been and is still asked every day within the fitness industry, how can I lose fat fast? A shiny foil encased strawberry and chocolate dream flavoured diet bar? No. A secret ancient middle eastern belly fat dissolving manoeuvre? No. A Moroccan herbal tea infused with diamond crystal shavings… Ok, maybe we’re going a bit far, but you get the picture! There is NO real ‘quick’ or ‘easy’ way around it. Good nutrition and a good exercise programme is about the best you can do.

Anyway, to the topic.

For decades classical cardio exercises such as treadmills, exercise bikes and cross-trainers was used to burn fat. This is because it has been scientifically researched and accepted that working out at a low intensity for lengthy time durations ideally promotes the metabolism of fat within the body to create energy in the form of ATP – burning calories though fat metabolism during exercise.

However, within the last decade or two a new form of exercise called HIIT (high intensity interval training) has been introduced to the fitness industry with promises of up to 9 times better results than classic cardio. Scientific research has even proved this and HIIT is now backed by many high profile icons within the health community.

Spicy Chicken & Root Vegetable Soup

With summer not feeling too summery anymore, we decided to create a recipe to match the weather and warm everyone up a little. Soup! Below is our own delicious recipe filled with goodness and packing a little punch to kick start the metabolism on a cold summers day.

As always, this recipe is simple, cheap, tasty and versatile to match anyones macronutrient needs, enjoy!

Time Duration: Preparation 20 mins, Cooking 30 mins.

---

Nutritional Information: per serving (taken from myfitnesspal)

Calories 360.5kcal

Fat 7.25g (of which saturates/trans, 2g/0g)

Carbohydrate 34.5g (of which fibre/sugar, 10.85g/10.9g)

Protein 17.95g

The macronutrient split for this meal is 58/30/12, yet this can be altered to anyones macro targets with additions and removals of certain things.

---

Monetary Costs: (taken from mysupermarket)

Cost of products: Sweet Potato £0.28, Carrot £0.08, Parsnip £0.22, Onion £0.15, Chicken Breast £2.19, Cumin £0.49, Chilli Powder £0.49, Root Ginger £0.27, Garlic £0.25, Semi-Skimmed Milk £0.79. Total £5.00.

The estimated cost of this recipe: £2.09, £1.05 per serving. In other words, you will have chicken breast, milk, cumin, chilli powder, root ginger and garlic to spare.

*The costs here are calculated as a close as possible value, taking the cheapest price from a comparison of various supermarkets.

---

Ingredients and Kitchen Utensils:

• 150g / 1 medium sweet potato
• 150g / 1 large carrot
• 150g / 1/2 large parsnip
• 150g / 1 medium onion
• 200g / 1 chicken breast
• 2 tsp extra virgin olive oil
• 5g root ginger (optional)
• 1 garlic clove / 1 tsp garlic powder
• 1 tbsp cumin
• 1 tbsp chilli powder
• 200ml semi-skimmed milk
• 500ml water

A chopping board, knife, large pan, hand/standing blender and measuring jug.

---

The Method: (makes 2 large servings)

• Chop all of the vegetables up, grate the ginger and measure out the spices with a tablespoon.
• Save the peel from the vegetables and add half to 500ml of boiling water

• Pour in 1tsp of the oil into a pan and heat to a medium/high heat.
• Add in the onion, garlic and ginger and fry until golden for 5 minutes.
• Add in the remaining veg and leave for another 5 minutes. In the last two minutes sprinkle in half of the cumin and garlic and mix within the veg.
• Drain the boiling water through a sieve to separate it from the peel and add the water to the pan.
• Turn the pan up to high to ensure the water is boiling and leave for 25 minutes.

         

• Dice the chicken breast into small pieces and rub on the remaining cumin and chilli powder spices.
• Pour the other teaspoon of olive oil into another pan and turn up to high.
• Add the chicken and fry off until a golden brown colour is seen and the chicken is cooked through.

         

• After the 25 minutes, add the whole soup mix into a blender or jug to hand blend and pulse with the milk until a smooth consistency is seen.
• Add an extra splash of water if needed, personal preference decides the thickness!
• Pour the soup back into the original pan and bring back to the boil.
• Add the chicken and season the soup with some salt and pepper and give it a good stir.

                                                                                   

• Ladle out half of the soup into a bowl.
• You could add some natural yoghurt to the bowl to give it an extra creaminess and cool down the spicy kick!

                                                         

---

Recommendations:

Batch produce this soup and freeze in individual containers to defrost for another cold and wet day! With a high carbohydrate content consisting of predominantly low GI carbs, this could be used as a post workout meal. The soup also fits a good bodybuilding macro aim of 50/30/20 pretty well so is a great meal alternative to steak and rice!

---

Give this healthy comfort soup a try, be adventurous and try your own spice blend and let us know how it goes! As always, lots of this can be adapted to fit your macro goals, add more meat for more protein, use less milk for less fat etc etc.

Thanks for reading, we hope you give this a go and enjoyed the recipe!

Eat well, train well, live well.
#studentnuts

 

Chest & Back Workout | Hypertrophy Training

GVT. German Volume Training, the type of training to leave you gazing at the ceiling, or in the bathroom puking up your pre-workout! This type of training is traditionally a 10×10 workout (reps x sets) with 60 seconds rest. 1 major exercise should be performed for each large muscle group in the workout, no more!

The workout we describe below is certainly not an easy one, testing an antagonistic pair through high reps, high intensity and low rest leaving you with an unimaginable pump!

---

Workout:

GVT
Repititions – 10
Sets – 10
Exercises – 2
Rest Period – 60 secs

Finisher Exercises
Repititions – 12
Sets – 3
Exercises – 2
Rest Period – 60 secs

Total Reps in Workout – 272
Total Workout Length – 90 mins

---

GVT

Incline/Decline Barbell Bench Press – perform with a barbell in rack on barbell bench. Position hands just past shoulder width apart on bar. Perform 5 sets with an explosive contraction up to just below extended elbows and a slow eccentric movement back down until the barbell just touches the chest. Perform 5 sets on an incline bench (3o/45 degree angle) and 5 sets on a decline (-20/-35 degree angle).

Bent Over Barbell Rows – perform with a barbell on the floor or stood on a bench. In pronation, rotate the positioning of the hands on the bar between sets to target different muscles in the back. Slightly bend the knees and lean over with a neutral spine at around 45 degrees. Row with the bar powerfully up to the bottom of your chest and slowly back down to starting position. Perform stood on a bench to further test stability and eliminate using your momentum.

Finisher Exercises

Incline/Decline Cable Crossover – perform with a bench in the cable machine. Position the bench in the middle of the cables and fly from horizontal arms up to vertical. Focus on tempo for the eccentric portion of the movement controlling the weight down as slowly as possible.

Lat Pull Down – perform on cable pull down with a wide grip bar. Explosively contract the bar down with a neutral spine and stable torso until below the chin. Again, focus on tempo for the eccentric portion back up to the starting position. Focus on pulling the weight down with your latissimus dorsi and not your biceps group.

---

Remember before and after workouts to fully stretch out the muscles around and involved in the exercises and do warm up sets to allow a full range of movement during the workout, reduce likelihood of injury and minimise the effect of lactate in the body (DOMS).

If this workout has interested you, let us know what you think, give it a try and post your results back to us!

Thanks to Jack Inchmore for planning this workout with us. A top personal trainer with fresh ideas about living a healthy and active lifestyle, make sure you give him a shout and let him know that we sent you!

Sleeping For Students | Health Tips

One word every student in the whole world is familiar with and seems to have a large connection to – sleep! Well, you’ll be even happier to hear that getting lots of sleep is good for your health! Well, not too much – 7.5 hours to be precise (recommended daily duration). Below, we discuss just a few of many benefits that sufficient sleep is related to.

---

Weight Management:

Psychologically and biologically, research shows sleep is related to fluctuation in weight. Psychologically, sleep deprivation causes a lack of energy and this can lead you to snacking on high calorie comfort food to try and give you that boost and pick-me-up. Furthermore, you may decide after a long day to skip the gym, or choose the easy route such as taking the car down the road to work instead of walking.

Biologically, two enzymes help to regulate metabolism and interconnect sleep and weight. Ghrelin (hunger hormone) is a hormone produced in the stomach when the body is suppressed from sleep which stimulates an appetite, promotes fat storage and therefore increases food intake. The opposite of ghrelin is a hormone called Leptin (fat controller) which is predominant when sleep is sufficient. This hormone is secreted from the adipose tissue in fat cells and sends generates signals to the hypothalamus in the brain to reduce food intake and burn calories inside the body – therefore causing fat loss.

---

Muscle Growth and Recovery:

We’ve all had that one time where we’ve missed the workout in the morning so decided to head to the 24hr gym at 2am to break a sweat. Well, this can actually have neutralising effects rather than beneficial ones. Sleep is thought of as the most important time period in muscle growth, the anabolic period! A lack of sleep has been found to be related to muscle atrophy, minimised hypertrophy, increased activity of degradation pathways (nerves pathways causing catabolism) and slower muscle recovery and repair. – So, next time you think to have a late one at the gym, get into bed instead and set an earlier alarm for a session in the morning!

---

Stress Levels:

Sleep deprivation and stress levels have been heavily researched over the years and there is firm evidence that to two factors are related. The brain releases a hormone called CRH (corticotropin-releasing hormone) as a result of reduced sleep which promotes the production of ACTH (adrenocorticotropic-hormone) from the pituitary gland. This hormone acts as the messenger for the adrenal gland to secrete adrenaline into the blood stream along with other stress related hormones. Over a long period of time, excessive exposure to these hormones can cause long term stress-related illnesses.

---

There were just a few factors that sleep can have effects on, we hope this interested you and educated you all into how important sleep can be for your health. Maybe lying in every so often and being lazy isn’t all that bad eh!? Please give this a like and share it to your friends if you enjoyed it.

Eat well, train well, sleep well.

Student Nuts.

---

Below are just a few of the research papers we have used information from to provide some of the information in this post.

Sleep deprivation on weight management: http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2869.2008.00662.x/full
Sleep deprivation on muscle atrophy: http://onlinelibrary.wiley.com/doi/10.1002/mus.22322/full
Sleep deprivation on stress levels: http://consumer.healthday.com/encyclopedia/stress-management-37/stress-health-news-640/sleep-deprivation-and-stress-646063.html

 

 

Stupidly Simple Oat & Banana Bites | Healthy Snack

Ever feeling peckish between meals but don’t want to scoff chocolate, crisps and cake? Yeah, we know the feeling…. The problem is, most ‘snack’ foods contain a lot of sugar, or a lot of fat. We know that consuming excess fat and sugar can be stored readily as an energy source if we aren’t metabolising them through exercise, but did you know that these foods (especially the sugar filled ones) can cause your blood sugar levels to spike, then take a catastrophic drop to leave you even hungrier and rather fatigued in as little time as two hours?! Well you do now, so luckily we’ve devised a recipe full of low GI carbohydrates to overcome this and leave you satisfied longer to overcome those cravings.

Below, we have some incredibly simple oat cookie bites that you can customise as far as your creativity takes you, with just 2 base ingredients to set you off and costing less than £1!!!. These cookies taste great on their own or combined with your favourite healthy snacks such as seeds, berries and protein powder! Let’s get to the fun stuff.

Time Duration: Preparation 10 mins, Baking 15 mins.

---

Nutritional Information: per naked cookie* (taken from myfitnesspal)

Calories 34.25kcal

Fat 0.44g (of which saturates/trans, 0.09g/og)

Carbohydrate 6.70g (of which fibre/sugar, 0.94g/1.84g)

Protein 0.95g

*this information is for the base of the cookie only (which still tastes great!). If you want to add other ingredients, the nutritional info would obviously change accordingly.

---

Monetary Costs: (taken from mysupermarket*)

Cost of products: Porridge Oats £0.75, Bananas £0.24. Total £0.99

The estimated cost of this recipe is£0.32. In other words, you will have oats left over!

*The costs here are calculated as a close as possible value, taking the cheapest price from a comparison of various supermarkets.

---

Ingredients and Kitchen Utensils:

• 1 cup/90g porridge oats (or any preferred oat form)
• Two medium overripe bananas

A mixing bowl, a fork and a baking tray.

---

The Method: (makes 16 cookie bites)

• Peel two bananas and mash up to a smooth pulp with a fork in the mixing bowl.
• Measure out 1 cup/90g of oats and add to the mixture.
• Stir until the two ingredients have bound evenly.

   

• Add any extra ingredients you desire into the mixture and mix to allow an even distribution.
• Mould into 16 round ball shapes (approximately 18g each) and place on a lined baking tray evenly spread out.
• Place in the oven at 350 degrees (F) or 180 degrees (C) for 15 minutes or until brown and crisp on the outside.

• Carefully remove the tray from the oven and place each cookie on a cooling rack for about 10 minutes.

   

---

Recommendations:

As stated, this can be a great healthy snack for when you’re feeling that little bit peckish in between meals. It is full of low glycemic index carbohydrates to provide the body with energy over a long period of time. This could also be used as a good breakfast to prepare the body for a days work. Remember, this recipe is incredible versatile, you can make bigger cookies, flatter cookies, add more protein by substituting some of the oats for protein powder, add more fats with good oils etc etc.

---

As always, give this recipe a go, it’s a no brainer! So cheap, so tasty and so easy to make. There are no excuses for snacking uncontrollably with these. Let us know how you get on and send us a picture on any of our social networking sites (@studentnuts)! Like and share if you enjoyed the post.

Eat well, train well, live well.
#studentnuts