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Raw Chocolate Beetroot Cake

Vegan | All natural ingredients

Serves 12-16

Ingredients

For the base:

  • 2 scoops (60g) Bioflex Nutrition BioLife in Chocolate
  • 1 beetroot
  • 1 carrot
  • 1/4 cup cacao butter – melted
  • 1/4 cup macadamia oil, almond oil or coconut oil
  • 1/2 cup no added sugar maple syrup
  • 1 cup almonds
  • 1 cup desiccated coconut
  • 1/3 cup currents
  • 1/2 cup cocoa powder
  • 8 medjool dates
  • 1 tablespoon psyllium husk
  • 1 tablespoon coconut sugar
  • Pinch of salt

For the creamy layer:

  • 75g cacao butter – melted
  • 2 teaspoons vanilla bean paste
  • 1 tablespoon no added sugar maple syrup
  • 1 can coconut cream – thick component
  • 3 tablespoons coconut oil

For the chocolate topping:

  • 75g cacao butter – melted
  • 1/2 cup cashew nuts
  • 1/2 cup no added sugar maple syrup
  • 1/2 cup cacao powder
  • 1/2 cup water
  • Pinch of salt

Directions

  1. To make the base: Line a standard 8 x 8 inch cake tin with baking paper and set aside.
  2. Grate carrot and beetroot in a food processor.
  3. Add almonds and coconut and blend until well combined.
  4. Add all other ingredients and blend well.
  5. Stir by hand in needed. Taste and if it requires more salt or sweetness add additional ingredients.
  6. Press mixture into the cake tin and set aside.
  7. To make the creamy layer: Combine all creamy layer ingredients in a processor and blend until smooth. Taste and sweeten if required.
  8. Pour over the base.
  9. Set in the fridge for two hours before making the chocolate topping.
  10. While this sets, cover the cashews for the chocolate topping with melted cacao butter and maple syrup to soften.
  11. To make the chocolate topping: Place all topping ingredients in a blender (except the water) and process until smooth.
  12. Pour in the water, this will loosen the mixture.
  13. Pour chocolate mixture over the creamy layer.
  14. Return back to fridge to set overnight.
  15. Remove from the fridge and slice with a hot, sharp knife.
  16. Drizzle with optional toppings if desired.

*Optional toppings: Chocolate drizzle, coconut, blueberries and raspberries

Nutritional Information

Per serve 100g (based off 12 slices per cake)

Energy (kJ): 2656 | Protein (g): 4.7 | Fat (g): 30g | Saturated Fat (g): 18.9 | Carbohydrates (g): 9.3 | Sugar (g): 7.4 | Sodium (mg): 70

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Changes to Country of Origin Labelling in Australia

Did you hear about the Country of Origin labelling changes here in Australia?

In case you’ve AWOL recently, we’ll give you a quick update on the changes that affect our packaging!

New Country of Origin Labels

As you probably know, Australia has had country of origin labels for years.

Does “Made with Australian and Imported Ingredients” ring a bell? These kinds of statements were the extent of our country of origin labels, until now.

From this financial year, The Australian Competition and Consumer Commission (ACCC) have changed the way foods need to be labelled in Australia and it allows greater transparency about where ingredients come from.

This hasn’t happened all of a sudden but has been a two-year transition period to an improved labelling system. Now all food packaged in and imported to Australia from July 1st are required to comply with the Country of Origin Food Labelling Information Standard 2016.

Why has it changed?

The changes have been made to better disclose where food and ingredients used in food products are grown, sourced, packed and made with easy to read labels.

These Country of Origin Labels contain a statement about where the food was produced, grown, made or packaged, and Australian food carries the kangaroo symbol and an indication of the proportion of Australian ingredients by weight through a statement and a bar graph. See these table below for examples…

A few different Country of Origin labels Source: choice.com.au

Do the new laws affect how Bioflex products are made?

Nope! Our products continue to be manufactured at our factory in southern Tasmania and we still use the same high-quality ingredients we always have.

The only change is a new label included on our packaging which informs you of where ingredients are sourced and tells you that each of your favourite products are packed right here in Australia.

You may notice a subtle change that bags now say ‘Packed In’ rather than ‘Made In’. This change in wording is due to the new legislation requirements, but once again all our products are still (and always will be) manufactured here in Australia.

As a local Aussie company we choose local wherever possible. From ingredients such as oats and flavours to our team working onsite in Tasmania to create your favourite products.

In the future

With the legislation rolling out, more and more companies will be making the switch to new Country of Origin labels. You’ll find them on all packaging, including everything you buy at the supermarket and sports and nutritional supplements you buy elsewhere.

Not all companies are compliant as of yet as they implement the changes. We expect to see a few companies that are claiming ‘Made In’ when by the new law they should say ‘Packed In’. However, the ACCC has stated they’ll be conducting market surveillance checks on 10,000 food products to ensure businesses are correctly displaying the new labels.

We hope you feel better informed of the new Country of Origin labels on our products. For more info, head to the ACCC website or get in touch with our team!

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Chocolate Banana Tart

Makes 4 

Ingredients

For the base:

  • 1 scoop (30g) Bioflex Nutrition Proflex in Chocolate
  • 1 tablespoon cocoa powder
  • 1/4 cup almond meal
  • 1 tablespoon almond spread
  • 1/4 cup coconut milk
  • 1 teaspoon vanilla essence
  • 1/4 cup desiccated coconut

For the filling:

  • 1 banana
  • 4 medjool dates
  • 1 tablespoon maple
  • 1 teaspoon natural sweetener
  • 1 teaspoon vanilla essence
  • 3 tablespoons coconut cream

Directions

  1. To make the filling: Place all base ingredients in a food processor and blend to combine. If too wet, add extra protein powder and stir in. If too dry, add extra water/milk.
  2. Press into the four tart cases evenly and set aside. 
  3. To make the base: Combine all filling ingredients in a food processor and process until smooth.
  4.  Spoon filling into tart cases. 
  5. Place in the fridge to set for one hour before serving.
  6. Best kept for two days in the fridge. Not suitable for freezing.

Nutritional Information

Per serve (86g) / Per 100g
Energy (kJ): 884/1030 | Protein (g): 9/10.4 | Fat (g): 12.2/14.1 | Sat.Fat (g):  7.2/8.3 | Carbohydrates (g): 14.6/17 | Sugar (g): 11.9/13.8 | Sodium (mg): 34/40
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Honey Almond Protein Bites

Makes 10

Ingredients

  • 1 scoop (30g) Bioflex Nutrition Proflex in Salted Caramel or Vanilla
  • 40g almond meal
  • 1 tablespoon honey
  • 70g almond spread
  • 3 tablespoons water or almond milk
  • 1 teaspoon vanilla essence

Directions

  1. Place all dry ingredients in a bowl and mix well.
  2. Heat almond spread, honey and water in the microwave for 30 seconds. Mix well.
  3. Add to dry ingredients and mix well.
  4. Roll into 10 equal sized balls and roll through shredded coconut if desired.
  5. Best stored in an airtight container in the fridge or a cool environment.

Nutritional Information

Per serve (23g) / Per 100g

Energy (kJ): 375/1640 | Protein (g): 4.6/20.4 | Fat (g): 6.2/27.2 | Saturated Fat (g): 0.7/2.8 | Carbohydrates (g): 3.8/16.6 | Sugar (g): 3/13.3 | Sodium (mg): 6/27

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Spiced Banana Protein Smoothie

Makes 1-2

Ingredients

  • 1 scoop (30g) Bioflex Nutrition BioFurnace in Banana
  • 1 banana – pre-frozen bananas work well
  • 1 cup almond milk
  • 1 scoop (35g) low fat ice-cream – we used Halo Top
  • 1/2 teaspoon ground cinnamon
  • 1/4 teapsoon ground cloves
  • 1/2 tablespoon honey

Directions

  1. Place all ingredients in a blender and process until well combined and creamy.
  2. Pour into a glass and enjoy immediately.

Nutritional Information

Per serve / Per 100g

Energy (kJ): 2440/572 | Protein (g): 36.2/8.5 | Fat: 29/6.8 | Saturated Fat (g): 3.9/0.9 | Carbohydrates (g): 41.5/9.7 | Sugar (g): 30.7/7.2 | Sodium (mg): 102/24

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Protein Apple Crumble

Serves 2 – 3

Ingredients

For the apple filling:

  • 8 peels and sliced apples – we used granny smiths
  • 1 tablespoon coconut sugar
  • 2 cloves
  • 1 teaspoon vanilla bean paste or essence
  • 1 teaspoon cinnamon or 1 cinnamon quill

For the crumble:

  • 1 scoop (30g) Bioflex Nutrition Proflex in Salted Caramel or Vanilla
  • 2 cups whole oats
  • 1/2 cup shredded coconut
  • 1/2 cup almond slivers
  • 1 cup almond meal
  • Pinch cinnamon
  • 3 tablespoons coconut oil – melted

Directions

  1. Pre-heat oven to 170 degrees Celsius.
  2. Place apples in a pot with water and spices and stew until cooked through. Remove any pieces of spice like clove and cinnamon once cooked.
  3. While stewing the apples, make the crumble topping.
  4. Combine all crumble ingredients in a bowl and stir well. Place on a lined baking tray and bake for 15-20 minutes or until golden, stirring on occasion.
  5. Place warm apple mix in a bowl and top with toasted crumble mix.
  6. This is delicious served with some lightly sweetened yogurt.
  7. Note: You can swap in other fruits, like berries, pears and stone fruits to suit.

Nutritional Information

Per serve (200g) / Per 100g

Energy (kJ): 2700/1340 | Protein (g): 21/10.4 | Fat (g): 43/21.4 | Saturated Fat (g): 15.1/7.5 | Carbohydrates (g): 42.3/21 | Sugar (g): 11.8/5.9 | Sodium (mg): 24/12

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Raw Protein Banana Cake

Makes 10 – 12 slices

Ingredients

For the base:

  • 2 scoops (60g) Bioflex Nutrition Proflex in Salted Caramel or Vanilla
  • 120g peanut pieces
  • 120g almond meal
  • 40g coconut oil – melted 
  • 50g peanut butter
  • 5g coconut sugar
  • 1 teaspoon vanilla essence
  • 60ml almond milk

For the filling:

  • 1 scoop (30g) Bioflex Nutrition BioFurnace in Banana
  • 2 bananas
  • 150g coconut cream – thick component
  • 2 tablespoons no added sugar maple syrup
  • 50g almond spread
  • 1 teaspoon vanilla essence
  • Pinch of salt

For the topping:

  • Peanut pieces
  • Shredded coconut
  • Handful white chocolate pieces
  • 1 tablespoon coconut oil

Directions

  1. Line an 8 x 8 inch baking tin or cake tine with baking paper.
  2. To make the base: Combine all dry ingredients in a bowl and combine all wet ingredients in a separate bowl. Mix the wet ingredients to combine.
  3. Pour wet ingredients in with dry ingredients and mix well.
  4. Pour into the base and press down evenly.
  5. To make the filling: Place all ingredients in a processor and blend well.
  6. Pour the filling mix over the base mix and spread evenly.
  7. To make the topping: Melt the white chocolate and coconut oil together.
  8. Pour over the filling and sprinkle peanut pieces and shredded coconut over the top if you wish.
  9. Allow to set for two hours minimum in the fridge.
  10. Slice with a sharp knife. Best stored in the fridge.

Nutritional Information

Per serve (82g) / Per 100g

Energy (kJ): 1700/2050 | Protein (g): 15.3/18.5 | Fat (g): 36.1/43.5 | Saturated Fat (g): 18.1/21.9 | Carbohydrates (g): 5.6/6.7 | Sugar (g): 2.7/3.3 | Sodium (mg): 29/35

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Protein Snickers Slice

Ingredients

For the base:

  • 2 scoops (60g) Bioflex Nutrition BioLife, BioFurnace or Proflex in Chocolate
  • 120g peanuts – chopped
  • 120g almond meal
  • 40g coconut oil – melted
  • 50g peanut butter
  • 5g coconut sugar
  • 1 teaspoon vanilla essence
  • 60ml almond milk

For the filling:

  • 180g dates – soaked and drained
  • 100g peanut butter
  • 100g almond spread
  • 1 teaspoon vanilla essence
  • 20g no added sugar maple syrup
  • 60g coconut oil
  • Pinch of salt

For the topping:

  • 150g dark chocolate
  • 1 tablespoon coconut oil

Directions

  1. Line an 8 x 8 inch baking tin with baking paper.
  2. To make the base: Combine all dry ingredients in a bowl, and combine all wet ingredients in a separate bowl. Mix both bowls separately to combine.
  3. Pour wet ingredients in with dry ingredients and mix well.
  4. Pour into the base of the tin and press down evenly.
  5. To make the filling: Combine all ingredients in a processor and blend well.
  6. Pour the filling mix over the base mix in the tin and spread evenly.
  7. To make the topping: Melt the chocolate and coconut oil together in a saucepan on the stove or in the microwave.
  8. Pour over the filling in the tin.
  9. Sprinkle additional peanut pieces and coconut if desired.
  10. Allow to set for a minimum of two hours in the fridge.
  11. Slice with a sharp, hot knife. Best stored in the fridge.

Nutritional Information

Per serve (87g) / Per 100g

Energy (kJ): 1900/2170 | Protein (g): 14.4/16.4 | Fat (g): 33.5/38.5 | Saturated Fat (g): 11.5/13.1 | Carbohydrates (g): 22.8/26.1 | Sugar (g): 18.6/21.2 | Sodium (mg): 23/26

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Breakfast Oat Slice

Ingredients

  • 2 packets Bioflex Nutrition BioCake in Creamy Banana
  • 150g whole oats
  • 50g shredded coconut
  • 30g seeds of choice
  • 40g nuts of choice – chopped
  • 100ml coconut oil – melted
  • 30ml no added sugar maple syrup
  • 100g almond spread

Directions

  1. Line an 8 x 8 inch brownie tin.
  2. Combine all dry ingredients in a bowl. Mix to combine.
  3. Add all liquid ingredients to the bowl and stir well.
  4. Pour the mixture into the tin and press down.
  5. Set aside in the fridge for 1 – 2 hours to set before slicing.
  6. Best stored in an airtight container for up to 1 week.

Nutritional Information

Per serve (57g) / Per 100g

Energy (kJ): 1340/2320 | Protein (g): 9/15.6 | Fat (g): 26.1/45.2 | Saturated Fat (g): 12.3/21.4 | Carbohydrates (g): 11.6/20.2 | Sugar (g): 1.5/2.6 | Sodium (mg): 34/59

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Nutty Vegan Spread

Makes 9 serves

Ingredients

  • 30g Bioflex Nutrition BioLife Vegan Protein in Salted Caramel
  • 100g peanuts
  • 100g almonds
  • 1 tablespoon cocoa powder
  • 30ml coconut oil – melted
  • 2 teaspoon sweetener or coconut sugar
  • 1 teaspoon vanilla essence
  • Pinch of salt

Directions

  1. Combine nuts and coconut oil in a food processor and blend to a paste.
  2. Add all other ingredients and process until combined.
  3. Store in an airtight container in the fridge.
  4. Use as a spread on rice cakes, toast, in smoothies or straight off the spoon!

Nutritional Information

Per 30g / Per 100g

Energy (kJ): 1140/3790 | Protein (g): 6.9/22.9 | Fat (g): 15.5/51.7 | Saturated Fat (g): 4.2/14.2 | Carbohydrates (g): 2.2/7.2 | Sugar (g): 1.2/4 | Sodium (mg): 10/32

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High Protein Chocolate Popcorn Slice

Serves 16

Ingredients

  • 2 scoops (60g) Bioflex Nutrition Proflex or BioFurnace in Chocolate
  • 70g popped popcorn
  • 200g chocolate – melted
  • 30ml coconut oil
  • 60g almond spread
  • 80g shredded coconut
  • 1 teaspoon sweetener of choice
  • Pinch of salt

Directions

  1. Line an 8 x 8 inch baking tin with paper.
  2. Pop the popcorn if required.
  3. Melt the chocolate and coconut oil together on 30 second intervals using the microwave.
  4. Once melted, stir in the almond spread.
  5. Combine popcorn, protein powder and coconut in a separate bowl.
  6. Pour over chocolate mix and stir until well coated and mixed.
  7. Press into the lined tin. You may need to apply some pressure.
  8. Place in the fridge to set.
  9. Break up or slice once set.
  10. Store in an airtight container in the fridge for up to 5 days.

Nutritional Information

Per serve (30g) / Per 100g

Energy (kJ): 675/2250 | Protein (g): 5.2/17.3 | Fat (g): 10.7/35.6 | Saturated Fat (g): 6.3/21.1 | Carbohydrates (g): 10.5/35.1 | Sugar (g): 6.9/22.9 | Sodium (mg): 476/1580

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Maple Cheesecake Smoothie

Makes 1-2

Ingredients

  • 30g (1 scoop) Bioflex Nutrition Proflex in Vanilla
  • 150ml milk of choice
  • 1 teaspoon vanilla essence
  • 2 tablespoons light cream cheese
  • 1 tablespoon no added sugar maple syrup

Directions

  1. Place all ingredients into a blender and process until well combined.
  2. Pour into a glass and drink immediately.

Nutritional Information

Per serve (250ml) / Per 100g

Energy (kJ): 1250/501 | Protein (g): 31.4/12.6 | Fat (g): 11.5/4.6 | Saturated Fat (g): 8/3.2 | Carbohydrates (g): 12.4/5 | Sugar (g): 11.9/4.8 | Sodium (mg): 338/135

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Blueberry Protein Cheesecakes

Makes 6

Ingredients

For the base:

For the filling:

  • 100g blueberries
  • 100g low fat cream cheese
  • 100g low fat ricotta
  • 100g coconut cream – thick component
  • 2 teaspoons sweetener of choice

Directions

  1. To make the bases: In a bowl, combine all base ingredients. Press into six cupcake cases and set aside.
  2. To make the filling: Place all filling ingredients into a food processor and blend until well combine.
  3. Pour into the cases, on top of the base.
  4. Place in the fridge to set. Best left overnight.
  5. Decorate with chocolate and coconut.

Nutritional Information

Per serve (93g) /Per 100g

Energy (kJ): 917/977 | Protein (g): 10.3/10.9 | Fat (g): 16/17 | Saturated Fat (g): 9.9/10.6 | Carbohydrates (g): 7.3/7.8 | Sugar (g): 4.8/5.1 | Sodium (mg): 107/114

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Toasted Nut Bites

Peanut free | Soy free | Gluten free | High protein

Makes 10 bars

Ingredients

For the nut bars:

  • 110g almonds – roughly chopped
  • 75g cashew nuts – roughly chopped
  • 50g shredded coconut
  • 40g buckinis
  • 40g sunflower seeds
  • 30g coconut oil
  • 40g honey or rice malt syrup
  • 1 teaspoon coconut sugar
  • 2 tablespoons almond spread
  • 30g butter
  • 2 teaspoon vanilla
  • 20g cacao nibs

For the chocolate drizzle:

Directions

  1. To make the nut bars: Toast the almonds, cashew nuts, buckinis, coconut and sunflower seeds until golden brown. We did this in a large pan but you can also do this in the oven.
  2. In a pot place all nut bar liquids (coconut oil, butter, rice malt syrup, nut butter and vanilla). Simmer until golden in colour, well combined and bubbling.
  3. Remove from the heat and stir through toasted nut mix and cacao nibs.
  4. Press into a lined tin using the back of a spoon.
  5. Place in the fridge to set for a minimum of one hour.
  6. Remove from the fridge and slice into desired pieces.
  7. To make the protein chocolate: Melt the chocolate and coconut oil together in the microwave or over the stove. Add protein powder and mix well.
  8. Drizzle chocolate over the nut bars.
  9. Allow to set before enjoying.
  10. Best consumed within two weeks.

Nutritional Information

Per serve (50g) / Per 100g

Energy (kJ): 1160/2310 | Protein (g): 6.7/13.3 | Fat (g): 24/48.3 | Saturated Fat (g): 8.7/17.4 | Carbohydrates (g): 10/21 | Sugar (g): 4.8/9.7 | Sodium (mg): 4/8

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Caramel Coffee Mousse Cake

Makes 1 cake (serves 8)

Ingredients

For the base:

  • 2 sachets Bioflex Nutrition BioCake in Creamy Banana
  • 1/4 cup almond meal
  • 30g nuts of choice – we used walnuts
  • 4 tablespoons coconut flour
  • 4 tablespoons milk of choice
  • 1 tablespoon peanut butter or almond butter
  • 1 tablespoon no added sugar maple syrup
  • 1 tablespoon coconut oil or organic butter

For the mousse:

  • 300g silken tofu
  • 1 shot of espresso coffee – can use 1 teaspoon of instant coffee dissolved in 30ml boiling water
  • 1 teaspoon gelatin – dissolved in 1 tablespoon boiling water
  • 2 tablespoons coconut cream – thick component
  • Pinch of salt
  • 2 tablespoons no added sugar maple syrup
  • 20 dates – chopped
  • 1 teaspoon vanilla essence

Directions

  1. Line a medium cake tin with baking paper.
  2. To make the base: In a bowl combine maple syrup, coconut oil or organic butter, milk and nut butter. Heat for 20 seconds in the microwave to help with mixing.
  3. Add remaining base ingredients and stir well.
  4. Press into prepared cake tin.
  5. To make the mousse: Soak dates in milk and maple syrup for 10 minutes after heating for 20 seconds in the microwave.
  6. Place all mousse ingredients in a food processor and blend until smooth.
  7. Pour over the cake base.
  8. Place in the fridge to set completely for approximately 2 to 3 hours.
  9. Best consumed within 2-3 days and stored in an airtight container in the fridge.

Nutritional Information

Per serve (97.5) / Per 100g

Energy (kJ): 884/907 | Protein (g): 9.2/9.5 | Fat (g): 13/13.4 | Saturated Fat (g): 4.7/4.9 | Carbohydrates (g): 11/11.4 | Sugar (g): 8.3/8.6 | Sodium (mg): 47/48

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Assorted Protein Chia Puddings

Serves 1 per variation

Ingredients

Rocky Road

  • 1 scoop (30g) Bioflex Nutrition Proflex in Rocky Road
  • 3 tablespoons chia seeds
  • 1/4 cup mixed berries
  • 1 tablespoon shredded coconut
  • 1 cup milk of choice

Cookies and Cream

  • 1 scoop (30g) Bioflex Nutrition BioFurnace in Cookies and Cream
  • 3 tablespoons chia seeds
  • 1 tablespoons chocolate chips
  • 1 teaspoon coconut sugar
  • 1 cup milk of choice

Peanut Butter Banana

  • 1 sachet Bioflex Nutrition BioCake in Creamy Banana
  • 3 tablespoons chia seeds
  • 1 tablespoon peanut butter
  • 1 cup milk of choice

Directions

  1. Place all ingredients for each individual flavour in three separate bowls.
  2. Stir each until well combined and pour into individual jars or containers.
  3. Place in the fridge to set overnight.
  4. Once set, load with toppings of your choice. We used crushed peanuts, mini marshmallows, additional shredded coconut and chocolate chips.

Nutritional Information

Rocky Road

Per serve (204g)
Energy (kJ): 1730 | Protein (g): 35.5 | Fat (g): 18.1 |Saturated Fat (g): 8.5 | Carbohydrates (g): 22.8 | Sugar (g): 10.1 | Sodium (mg): 82

Cookies and Cream

Per serve (174g)
Energy (kJ): 1600 | Protein (g): 35 | Fat (g): 14.3 |Saturated Fat (g): 4.9 | Carbohydrates (g): 26.1 | Sugar (g): 12.6 | Sodium (mg): 86

Peanut Butter Banana

Per serve (206g)
Energy (kJ): 2400 | Protein (g): 38 | Fat (g): 36 |Saturated Fat (g): 6 | Carbohydrates (g): 27.4 | Sugar (g): 9.9 | Sodium (mg): 167

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Crunchy Nut Bites

Makes: 10

Ingredients

  • 1 sachet Bioflex Nutrition BioOats
  • 1 tablespoon butter
  • 30g walnuts – chopped
  • 2 tablespoons almond meal
  • 2 tablespoons almond spread
  • 1 tablespoon no sugar added maple syrup
  • 1 tablespoon milk of choice

Directions

  1. In a pan on medium-high heat melt butter and then stir through BioOats.
  2. Toast in pan until golden, stirring continuously to prevent burning.
  3. In a separate bowl combine almond spread, maple syrup and milk.
  4. Add toasted oats to wet mix.
  5. Stir well and roll into equal sized bites.
  6. bets stored in the fridge for 3-5 days.

Nutritional Information

Per serve (18g) / Per 100g

Energy (kJ): 333/1820 | Protein (g): 2.3/12.8 | Fat (g): 5.9/32 | Saturated Fat (g): 0.5/2.6 | Carbohydrates (g): 3.7/20.3 | Sugar (g): 0.5/2.6 | Sodium (mg): 1/3

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How To Win Your Next ICN Competition

Thanks to ICN judge and natural bodybuilding champion, Bridget Freeman for providing us with this blog.

Need some help in setting yourself up for success this season? Read on.

Bridget has obtained her INBA/PNBA Pro Card and also judges ICN competitions. Below she offers some great tips on how to improve your look and aura on stage.

She has based these constructive tips off observations she has made during her time judging, which she believes competitors often overlook.

Bridget’s 7 winning tips

1. Make sure you enter the right division for your body

There are plenty of examples of people who could have won or placed top three if they had been in the correct division, but as it was they were unplaced.

There are many, many opportunities for you to receive advice on which division would suit you best, whether it be at posing clinics, comparing yourself to the example photos provided by the federation you are competing in, or contacting a well known person in the organization and sending them your photo and asking for their advice.

You could also use these options when you are trying to decide if you are lean enough leading in to comp day.

2. Be a perfectionist with your choice of bikini or suit

There are plenty of different cuts and colours to choose from.

Don’t just pick a colour because you like it, pick one that will stand out on stage and that complements your colouring.

Personally I don’t really like red or dark pink on stage as they tend to blend into your tan too much.  Have a look at lots of different line ups and see which colours stand out the most and suit girls with the same colouring as you.

I also don’t particularly like asymmetrical bikini bottoms, where one side is different to the other – A lot of what you are judged on is symmetry and this can look a bit unbalanced.

Black doesn’t stand out much either for girls, although it is fine for guys.  Girls, think about the cut of the bottoms at the back as well – some can be too straight across, a dip down at the back is best.

Different federations have different rules about how skimpy the backs can be; be sure to check the rules of your federation before ordering and also think about which amount of ‘cheek’ coverage suits your physique best.

Accessories also matter – Let them enhance, not overpower your physique.

3. Make sure your tan is dark enough

In most divisions, particularly Figure and Bodybuilding, it is very hard to have a tan that is too dark!

A deep, dark tan is a must to show off all your hard earned muscle and one that is too light detracts from your overall appearance and can cost you placings.

If you aren’t sure whether or not your tan is dark enough, it probably isn’t dark enough!

Seek feedback from supporters in the audience, check out the divisions before yours and see how the lights are effecting the tans and compare yours to others in your division.

If you are in multiple divisions, you could pop another coat on backstage before your next showing if required.

On a side note for guys – Faces also need to have smooth and even tan application. I have seen a few faces that have been very patchy or had obvious hand prints. Also don’t forget your ears.

4. Practice posing

You can never practice posing too much.

I know you are probably told it over and over again and became sick of hearing it, but you must practice your posing consistently and from a long time out, no matter how tired you are, how good you think you are or how much you hate it.

The art of presenting yourself in the best light takes time, effort, practice and more practice.

Different federations have different required poses and T-walks so be sure you are practicing the correct poses and walks for the federation you will be competing in.

You need to find the best way to pose to highlight your strong points and minimize your weak points, personalize it, don’t just copy someone else.

Your posing needs to look smooth and confident, not stressed or strained, hands should be relaxed, not claws, you need to work on your mind/muscle connection so you can bring out every one of your muscles as much as possible, and you need to look relaxed and happy the whole time, whilst constantly flexing, even in the ‘relaxed’ pose.

Don’t forget how important your transitions between poses are, and your walk as well!  Posing training is hard work, and apart from giving you confidence on stage it can also enhance your muscle separation and density, so if you are struggling to find the time to practice then think of it as part of your training, just as important as every other exercise you do in the gym.

There are a lot of people at comps who shake very noticeably on stage and of course some of this is nerves but a lot of it is from not having practiced holding poses long enough and therefore the muscles fatiguing.

5. Don’t forget to smile

What a difference smiling made to people’s overall presentation!

You need to practice smiling when you practice your posing. It most likely won’t just happen on stage without you thinking about it, it needs to be worked on!  And don’t look down.

6. Be confident, not arrogant

Yes in the pose down put your personality out there and seek the front and centre position. Even go head to head with a rival if that is your style, but in line ups and comparison posing have some respect for your fellow competitors and don’t pose in front of them, knock them or try and put them off.

Especially girls in bikini and fitness model where there is a line at the back waiting while an individual competitor does their T-walk. Every one of you will have your special moment to shine and show off all your hard work, so show respect and don’t constantly be seeking to distract the judges from the person on the T-walk by excessive movement and attention seeking.

When it is your turn, take your time, don’t rush – This is your time to shine.

7. Don’t be a diva backstage

Although this doesn’t actually apply to the stage, don’t be a diva backstage either.

Everyone working backstage is a volunteer and is giving up their precious time to help you.  And your fellow athletes are just that, fellow athletes deserving of respect and consideration.

You could well make friends for life backstage and it can certainly be one of the most fun and memorable parts of competing to share in the experience with like-minded people.

So relax as much as you can, take a positive friendly attitude with you, grab heaps of photos and enjoy the ride as much as possible!

Best of luck!

I hope these tips help out at future competitions!

No matter whether you place or not, or where you place, competing can be a truly amazing experience and all you need to be is your best and remember that you have accomplished something that very few people can.

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Cookie Dough Protein Bars

Makes: 6-8 bars

Ingredients

  • 6 tablespoons Bioflex Nutrition Proflex in Vanilla
  • 6 tablespoons coconut flour
  • Pinch of salt
  • 1 teaspoon vanilla essence
  • 1 teaspoon coconut oil – melted
  • 130ml milk of choice
  • 1/2-1 teaspoons natural sweetener – we used Bulk Nutrients’ Sweetvia
  • 2-3 tablespoons mini chocolate chips

Directions

  1. Line a brownie tin or loaf pan with baking paper.
  2. Combine all dry ingredients in a bowl.
  3. In a separate bowl, combine all wet ingredients.
  4. Add wet ingredients to dry ingredients and mix well.
  5. Press into lined tin.
  6. Chill in the fridge for approximately two hours before slicing into bars.
  7. Best stored in the fridge for up to one week.

Nutritional Information

Per serve (35g) / Per 100g

Energy (kJ): 513/1460 | Protein (g): 7/20 | Fat (g): 9/25.4 | Saturated Fat (g): 6.3/18 | Carbohydrates (g): 3.4/9.7 | Sugar (g): 2.5/7.1 | Sodium (mg): 61/174

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Rich Chocolate Protein Fudge Cake

Serves: 8

Ingredients

For the base:

  • 2 sachets of Bioflex Nutrition Some Like It Hot in Chocolate
  • 4 tablespoons almond meal
  • 30g nuts of choice – we used walnuts
  • 1 tablespoon cocoa
  • 1 tablespoon milk of choice
  • 1 tablespoon peanut butter or almond butter
  • 1 tablespoon no sugar added maple syrup
  • 1 tablespoon coconut oil or organic butter

For the mousse:

  • 300g silken tofu
  • 200g dark organic chocolate
  • 2 tablespoons milk of choice
  • Pinch of salt
  • 2 tablespoons cocoa powder
  • 1 teaspoon vanilla essence

Directions

  1. For the base: Line a medium cake tin with baking paper.
  2. In a bowl combine maple syrup, coconut oil (or organic butter), milk and nut butter. Heat for 20 seconds to help with mixing.
  3. Add remaining base ingredients and mix to a firm dough.
  4. Press into lined cake tin.
  5. For the mousse: Melt chocolate and milk together.
  6. Place in a food processor with all remaining mousse ingredients and blend until smooth and creamy.
  7. Pour over the base.
  8. Place in the fridge to set for approximately 2-3 hours.
  9. Best consumed within 2-3 days and stored in an airtight container in the fridge.

Nutritional Information

Per serve (87.5g) / Per 100g

Energy (kJ): 1090/1250 | Protein (g): 10.5/12 | Fat (g): 16.7/19 | Saturated Fat (g): 8.2/9.4 | Carbohydrates (g): 17.2/19.6 | Sugar (g): 13.6/15.6 | Sodium (mg): 47/54

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7 Tips For Starting Out At The Gym

Do you want to get fit and healthy but are too intimidated to get going at the gym?

We have some tips on how you can beat this gym anxiety and start smashing your goals!

We understand most people’s fears when starting out on their fitness journey come down to a lack of understanding of equipment, exercises and the feeling of being judged as a newbie. But remember everyone is a newbie at some stage and we’ve all been through gym phobia before.

What is gym phobia?

It wasn’t until recently that we discovered this fear is a real and documented occurrence.

In a research paper by Curves Australia they found 46% of Australians experience anxiety while working out around others. Of this group one third said this is what has stopped them from joining a gym.

So we’re here to tell you that while gym phobia is real, it’s also quite common and can be overcome. You’re not alone.

Here are our top tips for beating gym anxiety and smashing your fitness goals.

Gym phobia is real and can be beaten!

1. Go with a friend

Like many things, going to the gym is more fun with a friend. It can also be less intimidating when there are two of you exploring a new gym and trialing new equipment.

Head along with a friend who is at a similar fitness level to you and you can encourage each other along the way.

2. Pick a gym that suits your needs

There are so many different gyms to choose from these days. We’re talking 24/7, power-lifting, cross fit, boxing, group fitness training, female only and many more.

Choose one which best suits your needs and vibe. It’s always best to pick one which isn’t too far from home and has the equipment and classes you’d enjoy doing.

3. Train outside of peak hours

If you want to avoid training in front of other people, try to hit the gym before or after peak times. Question the staff and personal trainers about the quietest times of day. That way you’ll feel more comfortable testing out the equipment and building up confidence.

Don’t be afraid to trial new equipment at the gym with the help of a PT.

4. Workout in public parks first

If you’re not quite up to exercising around people in a confined space, try working out in public parks and spacious areas first. Mix up your regular routine by going for a jog or bush walk.

Even try doing a circuit at home with body weight exercises. This will help you to build up your confidence in exercising and have you along at a gym in no time.

5. Hire a PT

Personal trainers are an excellent tool to use if you’re new to a gym. They know exactly what the equipment is for and can set you up with a great program. PT’s also have the right knowledge to be able to put your goals on paper and help you start working towards them.

6. Don’t be intimidated by others

Most people at the gym are far too absorbed in their own training to look and judge others. While you may feel as though you stand out as the newbie to the gym, most likely others won’t notice and will keep going with their own workout.

7. Remember everyone starts somewhere

Remember everyone starts in the same place. No one was born at the gym. Don’t worry about others and just be proud of yourself for starting out at the gym and working on your fitness.

The first day can be daunting, but be consistent and it’ll only get better from there!

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Choc Weetbix Bites

Ingredients

  • 1 scoop (30g) Bioflex Nutrition Proflex in Vanilla
  • 2 Sanitarium Weetbix crushed
  • 1 tablespoon honey
  • 2 tablespoon speanut butter
  • 1 tablespoon almond spread
  • 1 teaspoon vanilla essence
  • 1 tablespoon almond meal
  • 1 tablespoon milk of choice
  • 1 tablespoon choc chips

Directions

  1. Melt together nut butters and honey.
  2. Stir through remaining ingredients.
  3. Roll into 8-10 equal sized bites.
  4. Roll through coconut if desired.
  5. Best stored in the fridge for up to four days.

Nutritional Information

Per serve (25g) / Per 100g

Energy (kJ): 318/1280 | Protein (g): 9.9/40 | Fat (g): 4.7/19 | Saturated fat (g): 0.6/2.4 | Carbohydrates (g): 3.7/15 | Sugar (g): 2.9/11.8 | Sodium (mg): 16/63

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Protein Chocolate Coated Strawberries

Ingredients

Directions

  1. Melt chocolate with coconut oil either over the stove or in the microwave.
  2. Allow to cool slightly and stir through protein powder.
  3. Cut off the stalks of the strawberries.
  4. Dip the pointy ends of the strawberries into chocolate mix. Allow excess chocolate to drip off.
  5. Place on a lined tray in the fridge to set.

Nutritional Information

Per serve (22g) / Per 100g
Energy (kJ): 159/723 | Protein (g): 2.1/9.6 | Fat (g): 1.5/6.7 | Saturated Fat (g): 0.9/4 | Carbohydrates (g): 3.8/17 | Sugar (g): 3.2/14.6 | Sodium (mg): 44/201
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Lemon Poppy Seed Protein Bars

Makes: 6 – 8 bars

Ingredients

  • 2 scoops (60g) Bioflex Nutrition BioLife in Vanilla
  • 30g coconut flour
  • Pinch of salt
  • 1 teaspoon vanilla essence
  • 1 teaspoon coconut oil – melted
  • 130ml milk of choice
  • 1/2-1 teaspoon natural sweetener – we used Bulk Nutrients’ Sweetvia
  • 1 teaspoon poppy seeds
  • 75ml lemon juice
  • Zest of 1 lemon

Directions

  1. Combine all dry ingredients in a bowl.
  2. Combine all wet ingredients in a bowl and add to dry ingredients. Mix well.
  3. Press into a lined tin (a brownie or loaf tin works well).
  4. Chill for two hours in the fridge before slicing into bars
  5. Best stored in the fridge for up to one week.

Nutritional Information

Per serve (41g) / Per 100g

Energy (kJ): 405/987 | Protein (g): 6.8/16.5 | Fat (g): 6.1/15 | Saturated fat (g): 3.8/7.7 | Carbohydrates (g): 3.2/7.6 | Sugar (g): 2.5/6 | Sodium (mg): 61/148

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Meet Australian Spartan Competitor Carrie Mill

We’re stoked to introduce you to our latest Bioflex Nutrition ambassador – Carrie Mill.

Carrie has always been a lover of health and fitness, but has just taken her fitness journey to a whole new level!

Carrie takes on Channel Seven’s Australian Spartan

That’s right! Carrie is one of this year’s Australian Spartan competitors! This brand new strength and agility show airs for the first time at 7pm this Sunday the 25th of February on Channel Seven and you’ll find Carrie right up in the action!

This challenging show hosts a series of heats and semi-finals which will see ten grand finalists battle it out in an extended Spartan course where only two teams will succeed. After that the final two race simultaneously in the grand final, with the winning team scoring $150,000.

Carrie’s part of Team VP Vanguard from Queensland. She’s joined forces with gym owners Phil and Stacey to battle it out against the other 35 teams!

Hosted by Edwina Bartholomew and Hamish McLachlan, Australian Spartan tackles an epic obstacle course of both wet and dry areas. Featuring a 90kg tyre swing and a 14 metre long obstacle course filled pool, this high skill course is sure to challenge even the fittest of teams.

More about Carrie

Carrie is a 37 year old, full time primary school teacher and mother of two by day and an Australian Spartan by night.

She’s always been an active person, playing state level basketball for 18 years and still coaching kid’s basketball teams now.

Carrie describes herself as honest, funny and a bad loser.

She tends to eat very healthily most of the time, but has a weakness for wood-fired pizza and lollies.

Carrie also uses supplements to aid in her recovery from intense training sessions and loves our BioFurnace for Women in Chocolate and BCAA Pro in Lemonade.

Carrie (middle) with Team VP Vanguard from Queensland.

Q & A with Carrie before Australian Spartan

We had a chat to Carrie recently about her upcoming stint in Australian Spartan. To say she’s excited for the show to begin would be an understatement.

Have you always had a passion for health and fitness?

I have always been insanely competitive, I love winning and competing in anything. My fitness and training level has always been driven by this. I love looking and feeling strong and healthy!

You’re a teacher and mother of two, how do you find time to fit in your training?

To fit it all in I start my days at 4:00am! Making my day start that little bit earlier gives me the extra time I need to train. Don’t look at training as a chore! I use my gym time for “me time” playing my favourite music and zoning out, not answering any questions, not looking after anyone. It’s just me kicking some ass!

What’s your current workout schedule like leading up to Australian Spartan?

My training leading into Australian Spartan really has gone to the next level. I am training twice a day, six days a week. A mix of cardio, HIIT training, weights, long distance running and also a little bit of gymnastics and calisthenics type training.

Have you changed up your diet leading up to Australian Spartan?

My food varies based on my training for that day or the next day. I eat a high protein, low fat diet with an amazing breakfast! I love what I eat because it’s easy to prepare and delicious!

Carrie with her favourite Bioflex supps.

We wish Carrie the best of luck in Australian Spartan. Look out for her when it first airs this Sunday at 7pm on Channel Seven.

To follow Carrie’s journey in the show, check out her Instagram.

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Cookie Dough Protein Balls

Makes: 15-18

Ingredients

  • 1 scoop (30g) Bioflex Nutrition Proflex in Vanilla
  • 2/3 cup chickpeas – rinsed and drained
  • Pinch of salt
  • 1 teaspoon vanilla essence
  • 2 tablepsoons nut butter of choice – we used almond spread
  • 1 tablespoon oat flour or flax
  • 1 tablespoon maple syrup or coconut sugar
  • 1/4 cup dark choc chips

Directions

  1. Combine all ingredients but choc chips in a food processor and blend until smooth. This may take a while.
  2. Mix in by hand the dark choc chips.
  3. Roll into 25-30g sized balls (about 1 tablespoon) and roll through coconut if desired.
  4. Best eaten within 3-5 days.

Nutritional Information

Per serve (30g) / Per 100g

Energy (kJ): 371/1240 | Protein (g): 5.4/18 | Fat (g): 5.5/18.5 | Saturated Fat (g): 2.8/9.4 | Carbohydrates (g): 3.2/10.7 | Sugar (g): 0.5/1.8 | Sodium (mg): 50/166

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Prevent DOMS And Increase Gains With BCAAs

If you train regularly, you may have heard of BCAAs and their recovery properties.

While most people tend to take a post workout shake, many people neglect intra workout supplements which can be very useful in delaying DOMS and building muscle.

What are BCAAs?

BCAA stands for Branch Chain Amino Acids. They are made up of three essential amino acids – Leucine, Isoleucine, and Valine. These amino acids help to promote protein synthesis in the body and therefore help with muscle growth and recovery.

BCAAs are found in all foods or supplements containing protein. However, many people – particularly vegetarians and vegans – don’t get enough of them from food. Therefore supplementing with BCAAs during exercise can be very beneficial.

Supplementing with BCAAs intra workout can improve muscle growth and recovery.

Here’s why you should take BCAAs

Many studies have looked into the benefits of supplementing with BCAAs during training.

When taken at this time, they can help to build muscle and prevent muscular fatigue during strenuous workouts.

Research has also proven they can also help prevent DOMS – Delayed Onset Muscle Soreness. A past study found that consuming BCAAs while training squats dramatically decreased DOMS in the following days.

How do BCAAs work?

BCAAs have excellent muscle building properties. They have an anabolic effect on protein metabolism by increasing protein synthesis and decreasing protein degradation.

The muscle building properties of BCAAs come largely from the inclusion of Leucine. Leucine has been found to increase muscle growth as it induces muscle protein synthesis.

During intense cardio, BCAAs in the body decline, which causes Leucine levels and glycogen stores to decrease. This brings on fatigue. Therefore by consuming BCAAs intra workout, protein degradation is decreased and both mental and physical performance is enhanced.

An added bonus for people who don’t consume much protein is that BCAA supplementation can assist in promoting muscle protein synthesis and increase muscle growth over an extended period of time.

Research has found that men given 14g of BCAAs daily for eight weeks along with a weightlifting plan, lost more fat (2.2% body fat) and gained more lean muscle (4.2kg) than those given 28g of whey protein (2.1kg lean mass and 1.2% body fat) or 28g of carbohydrates (1.4kg lean mass and 0.6% body fat).

BCAAs can decrease DOMS post training.

How to supplement with BCAAs

As BCAAs help prevent fatigue and encourage muscle recovery, they are best taken intra workout.

Or if you find it hard to consume enough protein in your diet, they can be sipped on intermittently throughout the day.

Bioflex BCAA Supplements

BCAA Pro

We believe that BCAAs are an essential item in any gym goers supplement routine.

Our recently reformed BCAA Pro is the perfect intra workout supplement. A standard serve contains a scientifically verified dose of BCAAs as well as electrolytes to aid in hydration during strenuous activity.

Our BCAA Pro also incorporates a high dose of Citrulline Malate. This has been proven to help reduce muscle soreness and aid in training performance and endurance.

BCAA Capsules

Supplementing with BCAA Capsules is an easy and convenient way to get in BCAAs during training.

Our BCAA Capsules contain Leucine, Isoleucine and Valine, at 2:1:1 ratio, which is backed up by science as being the best formulation.

For further information

If you have any more questions about our BCAA Pro or BCAA Capsules, comment them below or find us on social media.

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Honey Walnut Protein Bites

Makes 8

Ingredients

  • 1 scoop Bioflex Nutrition Proflex in Vanilla
  • 60g walnuts
  • 40g cashews
  • 40g almond spread
  • 2 tablespoons honey
  • 1/2 tablespoon coconut oil – melted
  • 1/2 teaspoon vanilla essence

Directions

  1. Place all ingredients in a food processor and blend until well combined. The mix may appear crumbly but should come together when pressed in hands.
  2. Shape into balls and roll through desiccated coconut if desired.
  3. Best stored in the fridge for up to five days.

Nutritional Information

Per serve (28g) / Per 100g

Energy (kJ): 633/2230 | Protein (g): 6.3/22.3 | Fat (g): 10.5/37 | Saturated Fat (g): 1.8/6.3 | Carbohydrates (g): 7.3/26 | Sugar (g): 6.7/23 | Sodium (mg): 10/35

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Choc Cookie Dough Cups

Makes: 8-10 cups

Ingredients

For the filling:

  • 1 scoop (30g) Bioflex Nutrition Proflex in Vanilla
  • 2/3 cup chickpeas – rinsed and drained
  • Pinch of salt
  • 1 teaspoon vanilla essence
  • 2 tablespoons nut butter of choice – we used almond spread
  • 1 tablespoons oat flour or flax
  • 1 tablespoons maple or coconut sugar

For the coating:

  • 150g dark chocolate + 1 teaspoon coconut oil – melted together

Directions

  1. Combine all filling ingredients in a processor and blend until smooth. This may take a while.
  2. If too wet, add an extra 1 tablespoon at a time of oat flour. If too dry, add an extra 1 tablespoon at a time of milk of choice.
  3. Melt together the dark chocolate and coconut oil either in the microwave or over the stove.
  4. Add 1-2 teaspoons of melted chocolate mix to the base and sides of cupcake cases, ensuring the chocolate is spread evenly, with no gaps up the sides. Allow to set.
  5. Please 1 tablespoon of cookie dough mix onto of the set chocolate and spread evenly.
  6. Place up to 1 tablespoon additional melted chocolate on top of the cookie dough mix and spread evenly to cover. Tap lightly on the bench to allow any air bubbles to be removed.
  7. Place in the fridge to set fully.
  8. Best eaten within 3-5 days.

Nutritional Information

Per cup (63g)/ Per 100g

Energy (kJ): 717/1140 | Protein (g): 7.5/11.9 | Fat (g): 11.5/18.3 | Saturated Fat (g): 4.4/7 | Carbohydrates (g): 6.6/10.5 | Sugar (g): 0.7/1.1 | Sodium (mg): 1.4/166

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Strawberry Cheesecake Dip

Makes: 1-1.5 cups

Ingredients

Directions

  1. Place all ingredients except strawberries in a processor and blend until smooth.
  2. Add diced strawberries and stir through.
  3. Serve with your choice of dipping foods.
  4. Best used within 1-2 days.

Nutritional Information

Per serve (30g) / Per 100g

Energy (kJ): 159/529 | Protein (g): 5/16.6 | Fat (g): 1.4/4.8 | Saturated Fat (g): 0.9/3 | Carbohydrates (g): 1/3.5 | Sugar (g): (0.9/3.1 | Sodium (mg): 50/166

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Spiced Carrot and Blueberry Cake

Makes: 1 loaf  or 10-12 serves

Ingredients

  • 1 scoop (30g) Bioflex Nutrition Proflex in Vanilla
  • 1 scoop (30g) Micellar Casein in Vanilla – we used Bulk Nutrients 
  • 500g grated carrot
  • 3 whole eggs
  • 2 teaspoons vanilla essence
  • 2 teaspoons cinnamon
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon clove
  • 350g almond meal
  • 100ml milk of choice
  • 50ml oil of choice
  • 1/3 cup maple syrup
  • 1 cup (150g) blueberries
  • 2 teaspoons baking powder

*Optional toppings: Ricotta with honey drizzle, cinnamon and walnuts.

Directions

  1. Preheat oven to 180 degrees.
  2. Combine all ingredients, excluding blueberries, and mix well.
  3. Fold in blueberries.
  4. Bake for 1-1.5 hours or until cooked through. Cover with foil if needed.
  5. Cool completely in the tin.
  6. Store in the fridge.

Nutritional Information

Per serve (122g) / Per 100g

Energy (kJ): 1070/874 | Protein (g): 13.9/11.4 | Fat (g): 20/16.4 | Saturated Fat (g): 5/4.1 | Carbohydrates (g): 7.3/6 | Sugar (g): 4.9/4 | Sodium (mg): 44/36

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Nutty Protein Muesli

Serves 1 – 2

Ingredients

  • 1/2 scoop (15g) Bioflex Nutrition Proflex in Vanilla
  • 3 tablespoons almond spread
  • 2 tablespoons honey
  • 2 teaspoons MCT Oil – We used Bulk Nutrients
  • 1/4 cup shredded coconut
  • 1 cup oats
  • 1 teaspoon vanilla essence
  • 2 tablespoons ground flax seeds
  • 2 teaspoons cinnamon
  • Pinch of salt

Directions

  1. Pre-heat oven to 180 degrees celsius.
  2. Combine in a bowl oats, flax seeds, salt, cinnamon and shredded coconut.
  3. In a separate bowl place almond spread, honey, essence and MCT Oil. Heat in the microwave for 20-30 seconds and stir well to combine.
  4. Pour liquid mix into dry mix and combine well to ensure all dry mix is coated.
  5. Evenly spread on a lined baking tray and place in the oven for 15-20 minutes until golden brown.
  6. Allow to cool completely before storing in an airtight container for up to one week.

Nutritional Information

Per serve (125g) / Per 100g

Energy (kJ): 4240/1850 | Protein (g): 33.5/14.6 | Carbohydrates (g): 98.5/43 | Sugar (g): 45.7/20 | Fat (g): 55.3/24.1 | Saturated Fat (g): 17.9/7.8 | Sodium (mg): 36/16