One of my food loves – PB2


One of my kitchen cupboard favourites is PB2 or PB2 with dark chocolate at the moment.

You can make it runny and have over pancakes, mix it in with your overnight oats etc it is delicious.

Another plus point is if you are cutting back the calories (I am on a cut as going to get that 6 pack popping) then this is 85% less fat then normal nut butters and I can still enjoy it.

1 serving PB2 Macros is:

Calories 45, Fat 1.5g, Carbs 5g, Fiber 2g and Protein 5g

Happy Days!

The Importance of Sea Otters


Something to make you smile from my beautiful sister Rachel.

Here is a lovely fact for you:  Sea Otters have a favourite rock which they will keep with them at all times.  You should look up a picture of some sea otters because they are super cute and will make you smile regardless of anything.

She is or course right – Sea Otters truly are wonderful.

So if anything goes down Sea Otters come to our minds 🙂

Banana, Date and Oat Muffins

BDO first

These little muffins are great, easy to make and you could have them for breakfast.  Scatter Kindness and share them at work.

This mix makes 12 muffins.

Macros per muffin:

Calories 180, Fat 9.7g, Carbs 18.5g, Fiber 4.9g and Protein 5g


  • 2 Large Very Ripe Bananas (around 200g)
  • 2 Large Eggs
  • 100g Rolled Porridge Oats
  • 100g Ground Almonds
  • 50g Pecans (optional)
  • 100g Medjool Dates
  • 3 Tbsp Maple Syrup
  • 60ml Coconut Milk
  • 2 Tsp Baking Powder

You will need:

  • Preheated Oven to 200C Conventional or 180C Fan
  • Large Bowl
  • Masher
  • Spatula
  • Scales / Measuring Spoons / Measuring Jug
  • Sharp Knife
  • Chopping Board
  • Muffin Tray for 12 Lined with 12 Muffin Cases
  • Peel your bananas and place in your large bowl

  • Mash them

  • Crack your eggs and add to the bowl

    Stir in well

  • Add your oats and stir in well

  • Add your ground almonds and stir in well

  • Break your pecans and add to the mix

    Chop your dates (make sure you de-stone them) and add to mix

    Add your maple syrup and your baking powder, stir in well

  • Add your coconut milk and stir in well

  • Add your nutmeg and stir in well

  • Fill your muffin cases evenly with your mix

    Each muffin case should be about 2/3 full

    Pop in oven and bake for 20 minutes

  • Until golden

    Leave in tray for 10 minutes

    Then remove from tray and place on a cooling rack until completely cooled (unless you wish to eat one straight away)

    Store in an airtight container


Already Perfect Campaign

To be beautiful means to accept yourself.  You don’t need to be accepted by others.  You need to accept yourself. – Thich Nhat Hanh


You will have seen all the bare faced selfies going around on Facebook to help raise funds for Breast Cancer.

This has raised over a million pounds in additional funds to help beat a hideous disease. An amazing achievement!

Lets take a moment to reflect on how we are progressing against this disease.

Half of the people diagnosed with cancer now survive their disease for at least five years.

Cancer survival rates in the UK have doubled in the last 40 years.

Three-quarters of children are now cured of their disease, compared with around a quarter in the late 1960s.

So on this level it has been fantastic.

What has also been fascinating has been the almost apologetic tone from women about having their photos published without make up.  You sense this underlying feeling that to be perfect, acceptable and accepted we must only present ourselves fully made up.

I was asked by Ditch The Diet as one of it’s coaches to go 5 days without make up and photograph myself morning, noon and night to evidence this.  I must confess I gulped on reading this request (not least because I don’t like having my photo taken).  I was scared.  I have not presented myself in public without make up since I was 16.

I don’t wear make up on sundays these days as generally pottering around my home and it’s good to let your skin breathe. However as soon as I leave home you can guarantee make up will be applied.

Make up is great, I love playing with it for different looks and for if I need a little confidence boost but I feel it’s a sad reflection of me if I have to rely on it to function with any confidence.

So I agreed to be sponsored to do this.  It will raise funds for a fab cause and hopefully show that we can go out and just be.

Here is the link if you wish to show support and donate:

The coaches and I will be going from Monday – Friday this week without make up.

Here is the first of my make up free selfies


Something for the weekend – How will you do yours? (GF)


Blueberry and Ricotta Pancakes.  Little fluffy, juicy clouds that burst with flavour. Will you have yours with Vanilla Honey Butter and Fruit or Crispy Bacon and Maple Syrup?  Rather depends on my mood which I choose.


This pancake batter should serve 4 but if you are hungry 2 people can manage 🙂

Macros Per Serving (4) Pancakes;

Calories 258, Fat 11.7g Carbs 31.3g, Fiber 1.4g and Protein 6.6g

Macros Per Serving (4) Vanilla Honey Butter;

Calories 191, Fat 15.4g, Carbs 14.7g, Fiber 0.1g and Protein 0g

Ingredients for Pancakes:

  • 75g Gluten Free Flour (100g plain flour if not gluten intolerant)
  • 25g Golden Caster Sugar
  • Pinch of Salt
  • 1 Large Egg
  • 25g Melted Unsalted Butter
  • 75ml Buttermilk
  • 175g Ricotta
  • 40ml Whole Milk
  • 1Tsp Bicarbonate of Soda
  • 1 Tsp Baking Powder

Ingredients for the Vanilla Honey Butter:

  • 75g Soft Unsalted Butter
  • 3 Tbsp Clear Honey
  • 1 Tbsp Vanilla Bean Paste

You will need:

  • 1 Large Mixing Bowl
  • 1 Small Bowl
  • Fork
  • Scales / Measuring Spoons / Measuring Jug
  • Electric Whisk
  • Wooden Spoon or Spatula
  • Frying Pan
  • Fish Slice
  • Dessert Spoon
  • Preheated oven about 60C to keep pancakes warm
  • Plate or Baking tray in oven to put pancakes on


  • If you are having the vanilla honey butter now is the time to make it as it needs 30 minutes in the fridge to set

    Put your soft butter, honey and vanilla bean paste together into a bowl.

  • Mash and mix together with a fork until thoroughly combined.

    Once done pop in fridge whilst you make your pancakes

  • Pop your flour, sugar, and salt into your large mixing bowl.

    Stir and then make a well in the middle

  • Add your egg, buttermilk, ricotta, melted butter, baking powder and bicarbonate of soda to the bowl and whisk

  • Then add your milk and whisk again until you have a thick smooth batter

  • Stir in your blueberries with a wooden spoon or spatula

  • Melt a little butter into your frying pan

  • Add around a dessert spoon of mix per pancake to the pan

    Cook over a medium heat

  • When your pancakes have a firmer outside and you can see they have bubbles all over then turn them over

    Cook the other side for a minute

    Pop cooked pancakes in pre heated oven and repeat above 2 stages.

    Whilst pancakes are cooking you can cook your bacon or prep your fruit depending on what you would like

  • Crispy Bacon and Maple?

  • Or Vanilla Honey Butter with Fruit?

    Sometimes I like to add some PB2 as well but then I do love my nut butters 🙂

Protein Donuts



These little protein donuts are a lovely little post work out treat!

This mix makes 14 donuts

Macros per donut is:

Calories 152, Fat 9.8g, Carbs 4.8g, Fiber 0.6g and Protein 11.1g


  • 300g Bagged Butternut Squash
  • 4 Large Eggs
  • 4 Scoops Whey Protein Powder (I use Cellucor cookies and cream or peanut butter marshmallow)
  • 1/4 cup / 50g Ground Almonds
  • 1 Vanilla pod
  • 1 Tsp Baking Powder
  • 1 Tsp Bicarbonate of Soda

You will need:

  • Pre heated Oven 170C Conventional / 150C Fan
  • 3 x 6 donut ring baking trays (or like me you bake 6 at a time)
  • Microwave
  • Blender
  • Large Bowl
  • Whisk
  • Scales and Measuring spoons
  • Sharp knife
  • Chopping board
  • 2 Dessert Spoons
  • Baking Tray
  • Greaseproof paper


  • Steam your butternut squash

    If like me you don’t have a steamer, prick bag and pop in microwave for 4 minutes

  • Once cooked, blend the butternut squash until smooth

  • Crack your 4 eggs into the large mixing bowl and whisk

  • Add your 4 scoops of protein powder and whisk

  • Add your pureed butternut squash and whisk

  • Add your ground almonds and whisk

  • Split your vanilla pod with a sharp knife

  • Scoop out the seeds and add to your donut mix

  • Measure out your baking powder and bicarbonate of soda, add to mix and whisk until well combined

  • Grease your donut ring tray (I like Dr Oetker Cake release spray)

  • Add your mix to tin with dessert spoons.  Each donut ring should be about two thirds full

    Pop in Oven and bake for 12 minutes

  • Until golden and risen

  • Turn them out onto cooling rack to cool

  • Break up your dark chocolate and place in a bain marie

    (A bain marie is a saucepan with warm water in, place a glass bowl into this)

  • Melt all the chocolate

    Prepare a baking tray by placing greaseproof paper on it

  • Dip your donuts into dark chocolate then place on your prepared baking tray.

    Pop in fridge for 10 minutes until chocolate solidifies.

    These keep well in an air tight container in the fridge.

    Can also be frozen.


Oven Baked Chicken, Kale and Pea Risotto


This is a fabulous One Pot Wonder!  Ideal for mid week when you want something quick and tasty.  It’s also stunning cold, so great for a packed lunch – make plenty. It will not go to waste.

This Serves 8 (You can halve to make 4 portions etc)

Macros per serving:  Calories 407, Fat 12g, Carbs 45g, Fiber 2g and Protein 22.5g


  • 1 Large Onion
  • 1 Tbsp Ghee
  • 3 Cloves of Garlic
  • 400g Risotto Rice
  • 200ml Dry White Wine (Sainsburies House Dry White is good)
  • 1.4 Litres of Hot Chicken Stock
  • 6 Skinless Chicken Breast Fillets
  • 100g Kale
  • 100g Peas
  • 100g Parmesan Cheese
  • 100g Mascarpone
  • Large handful of freshly chopped Parsley

You will need:

  • Pre heated oven 180C Conventional / 160C Fan
  • Large Cast Iron Casserole Dish with Lid
  • Spatula
  • Vegetable Chopping Board and Meat Chopping Board
  • 2 Sharp Knives
  • Measuring Jug
  • Scales
  • Chop your onion

  • Pop you ghee into your casserole dish and place on a medium heat

    Chop your garlic cloves

  • Add the onions and gently cook for 8 minutes stirring occasionally

  • Add your chopped garlic cloves

  • Add your risotto rice to the pan and stir in thoroughly and gently cook for 2 minutes


  • Add the kale and peas and stir in thoroughly

  • Add the white wine an cook until wine has evaporated

    Chop your chicken breasts into small pieces

  • Add the hot chicken stock and stir in thoroughly

  • Add your chopped chicken breast and stir in.

    Pop lid on your casserole dish and and pop in pre heated oven and bake for 35 minutes

  • Whilst risotto is baking grate your parmesan cheese

    Finely chop your parsley

  • When the risotto has baked for 35 minutes add your grated parmesan cheese and mascarpone.

    This will give it a lush creamy sauce

  • Add your chopped parsley

  • Ensure it is all well combined and serve

You will never be able to escape from your heart.  So it is better to listen to what it has to say  – Paul Coleho    The Alchemist


The Unapologetic Abs Cheesecake – A Lovatt Speciality


This cheesecake is an unapologetic protein punch.  It was created to tame the inner beast with a post work out sweet treat.  It was also created with it’s namesake in mind 🙂

This Cheesecake makes 12 slices, is great to share and keeps well in an airtight tub in the fridge or freezes

Macros per slice: Calories 398, Fat 24g, Carbs 8.2g, Fiber 3.6g and Protein 36.6g

Ingredients for the base:

  • 200g Grated Butternut Squash
  • 170g Almond Butter
  • 5 Scoops of Chocolate Whey Protein Powder (I use Cellucor)
  • 1 Tbsp Chocolate Coconut Milk

Ingredients for the cheesecake:

  • 300g Mascapone
  • 250g Ricotta
  • 4 Large Eggs
  • 450ml Coconut Milk
  • 2 Vanilla Pods
  • 8 Scoops of Vanilla Protein Powder (I use Cellucor)

You will need:

  • Preheated Oven 180C Conventional / 160C Fan
  • 2 Large Mixing Bowls
  • Grater
  • 2 Spatulas
  • Large Springform Tin with Base wrapped in foil
  • Scales / Measuring Spoons / Measuring Jug
  • Electric Whisk
  • Sharp Knife
  • Chopping Board
  • Pop your grated butternut squash into a large mixing bowl, add your almond butter and mix in thoroughly

  • Add you protein powder and chocolate coconut milk and mix in thoroughly

  • Get your prepared springform cake tin

  • Add your base mix and pat evenly across the base.  Pop it in oven 180c Conventional 160C Fan

  • In a separate large bowl add your mascarpone and your ricotta and whisk together

  • Crack your eggs into the mix and whisk together

  • Add your coconut milk in and whisk together

  • Split your vanilla pods

  • Scrape out the seeds and add to the mix

  • Add your protein powder and whisk until thick and creamy

  • When base is done take out of oven. If base risen beat it with spatula back flat

    Turn oven down to 170C Conventional and 150C Fan

  • Add cheesecake mix to the base

    Pop in oven and bake for 50 – 60 mins until golden and top does not wobble when gently shaken

  • When done place on cooling rack for 10 mins and then remove sides of tin.

    Careful it might still be hot.