One basic pantry staple - 10 recipes

2. High Protein Oat Bread

Serves 12

Ingredients

• 4 eggs, whisked
• 2 cups plain Greek yoghurt
• 3 cups oat flour 
• ½ cup Zing Vanilla protein powder
• 2 tbsp baking powder
• ½ tsp salt 

Method

1. Preheat oven to 175C. Grease a loaf pan and line it with baking paper. Using a stand mixer or hand whisk, mix eggs & yoghurt.
2. In a separate bowl combine the dry ingredients and mix well. Fold the dry ingredients into the wet ingredients until combined.
3. Pour the mixture into the loaf pan and bake for 45 minutes or until golden and cooked through.
4. Let the bread cool before turning out and slicing.

Benefits

This bread is full of protein from multiple sources including eggs, yoghurt, oats and high quality vegetable based protein powder from Zing. Yoghurt also delivers probiotics for gut health and the oats are a great source of calcium and B vitamins which are essential for nervous system health.

Nutritional value per Serve

• 190 Kcal 
• 6g Fat 
• 23g Carbs
• 3g Fibre
• 12g Protein 

3. Apple Crumble

(Serves 6)

Ingredients

For the Filling:
•    4 medium green apples (Granny Smith preferred, ~600g peeled and diced)
•    1 tsp cinnamon 
•    1 tbsp lemon juice 
•    1 tbsp honey or maple syrup 

For the Crumble Topping:
•    1/2 cup (50g) rolled oats   
•    1/4 cup (25g) almond meal 
•    1/4 cup (25g) whole-wheat flour 
•    2 tbsp (20g) ground flaxseeds  
•    2 tbsp (30g) coconut oil or olive oil 
•    1 tbsp (15g) coconut sugar or brown sugar (optional, for caramelised flavour)

Method

1. Preheat your oven to 180°C (350°F).
   
2. In a medium bowl, toss the diced apples with cinnamon, lemon juice, and honey or maple syrup (if using).
   
3. Spread the apple mixture evenly in a baking dish.
   
4. In a separate bowl, mix rolled oats, almond meal, whole-wheat flour, ground flaxseeds, and coconut sugar (if using).
   
5. Add the coconut oil and mix with your fingers until the mixture forms a crumbly texture.
   
6. Sprinkle the crumble mixture evenly over the apples.
   
7. Bake in the preheated oven for 25-30 minutes, or until the topping is golden brown and the apples are tender.
   
8. Allow to cool slightly before serving. Enjoy as is or with a dollop of unsweetened Greek yogurt for added probiotics.

Benefits

For Tummy Fat Reduction:
1.    Low-Glycemic Ingredients: Green apples, oats, and almond meal help stabilise blood sugar and reduce fat storage.
2.    Healthy Fats: Coconut oil or olive oil supports hormone regulation and promotes satiety.
3.    Cinnamon: Helps regulate blood sugar and enhances fat metabolism.

For Gut Health:
1.    Fibre-Rich Ingredients: Apples, oats, and flaxseeds promote digestion and support a healthy microbiome.
2.    Prebiotic Benefits: Flaxseeds and whole-grain ingredients feed beneficial gut bacteria.
3.    Optional Greek Yogurt: Adds probiotics to support gut health.

Nutritional value (Per Serving) 
•    Calories: 203 kcal
•    Protein: 3.5 g
•    Carbohydrates: 30.6 g
•    Fat: 8.2 g
•    Fibre: 4.8 g
 

4. Granola Bars

Servings: 24 

Ingredients:
•    5 cups rolled oats (opt for alternative V, DF or GF if required)
•    4 tbsp ground flaxseed
•    2 cups smooth peanut butter (use tahini for a nut free option)
•    1¼ cups maple syrup
•    ⅔ cup mini dark chocolate chips (opt for alternative V, DF or GF if required)
•    ⅔ cup freeze-dried strawberries, chopped
•    Pinch of salt

Method
1.    Mix oats and flaxseed in a large bowl.
2.    Stir in peanut butter and maple syrup until combined.
3.    Fold in chocolate chips and strawberries.
4.    Press into a lined baking tray and refrigerate for 1 hour.
5.    Slice into bars and store in an airtight container.

Macros per bar:
•    Protein: 4.4g
•    Carbs: 16.7g
•    Fibre: 2.1g
•    Fat: 6.3g
Calories per bar: 137

Health Benefits:
•    Gut Health: Oats and flaxseed support digestion with soluble fibre.
•    Hormone Balance: Peanut butter and flaxseeds provide healthy fats.
•    Sustained Energy: A great snack to keep energy levels stable.

 

5. Nutty Muesli bars

Serving: 6

Ingredients

• 1 cup rolled oats
• 1/4 cup almonds, chopped
• 1/4 cup pumpkin seeds
• 1/4 cup dried cranberries
• 1/2 cup peanut butter 
• 3 tbsp honey (VG if required)
• 1 tsp vanilla extract
• 100 grams Dark chocolate, melted (DF and VG if required)

Method: 

1. In a mixing bowl, add all the ingredients and combine. 
2. Press into your prepared container or a loaf pan. 
3. Drizzle with chocolate all over and sprinkle more nuts if you like. 
4. Place in the fridge for at least 2 hours to set and then slice to enjoy! 

Macros per serve

Calories 280

Protein 7

Carbs 20

Fat 18

Fibre 5

6. Banana Date Breakfast Cookies

Serving: 15

Ingredients

Dry ingredients

• 1 cup rolled oats
• ½ cup wholemeal flour 
• 1 tsp cinnamon
• ½ tsp ground ginger
• ½ tsp nutmeg
• ½ tsp baking powder
• ½ tsp baking soda
• ½ tsp salt
• ½ cup walnuts chopped
• ½ cup sunflower seeds
• ½ cup hemp seeds
• 5 dates finely chopped
• ½ cup flaxseed

Optional: Serve of vanilla protein powder 

Wet ingredients

• 1 egg 
• 2 bananas, mashed
• ¼ cup coconut oil
• ½ cup almond butter 
• 1 tsp vanilla extract

Method

1. Preheat the oven to 170C and line a sheet pan with parchment paper.
2. In a large bowl, mash bananas and add egg, olive oil, almond butter and vanilla.
3. Whisk to combine until smooth and add dry ingredients. Combine well. 
4. Scoop the dough using an ice cream scoop. 
5. Flatten the cookies and then bake for 15 minutes or until lightly browned.

Macros per serve

Calories 190

Protein 6 (extra 23g with added protein powder)

Carbs 14

Fat 12

Fibre 6

7. Baked blueberry & white chocolate oats 

Serving: 6

Ingredients 

• 3 bananas
• 3 eggs
• 60 ml almond milk
• 1 ½ tsp baking powder
• 150g rolled oats
• 1 scoop vanilla or sstrawberry protein powder 
• 60g White chocolate melts
• 70 grams Blueberries 

Method: 

1. Preheat the oven to 180C. 
2. Add the bananas to a baking dish and mash with a fork. 
3. Add the 3 eggs and the milk. Mix until fully incorporated.
4. Add the dry ingredients: oats, baking powder, and protein powder. Mix well.
5. Add some blueberries and white choc chunks and stir to combine. 
6. Finally sprinkle more blueberries and chocolate on top if desired. 
7. Bake at 180C for 30 mins or until cooked.
8. Let it cool down and slice to serve!

Macros per serve

Calories: 310

Protein: 11g 

Carbs: 39g 

Fat: 8g 

Fibre: 3.5g

8. Banana pancakes

(serves 1 - makes 6 small pancakes)

INGREDIENTS

• 1 banana, mashed
• 2 eggs
• 1/4 cup rolled oats

METHOD

• In a bowl, mash the banana.
• Add eggs and rolled oats, and mix well.
• Heat a non-stick pan over medium heat.
• Pour batter into the pan to form small pancakes.
• Cook until bubbles form on the surface, then flip and cook until golden brown.

CALORIES + MACRO NUTRIENTS per serve
FAT 11.8g
CAL 320
PROTEIN 16.3g
FIBRE 5.1g
CARBS 41.5g

Benefits:
Eggs provide high-quality protein for muscle maintenance.

Bananas and oats are rich in fibre, aiding digestion and promoting satiety. Bananas are also a good source of vitamins B6 and C, supporting skin and immune health.

Eggs provide essential minerals like selenium, beneficial for hair and nail health.

9. High Fibre Protein Energy Balls

Ingredients (makes 12 balls)

• 1 cup rolled oats

• ½ cup natural peanut butter

• 2 tbsp chia seeds

• 2 tbsp ground flaxseed

• 2 tbsp honey (VG if preferred)

• 30 g vanilla protein powder

• Optional: 2 tbsp dark choc chips

Method

1. Combine all ingredients in a bowl until a dough forms.

2. Roll into balls and chill for 30 minutes.

Macros (per ball): 

Cals 120 cal

Protein 6 g 

Carbs 11g

 Fat 6 g

Fibre 4 g