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Orange and Cranberry Chocolate Brownies

14th May 2020 By Admin

Orange and Cranberry Chocolate Brownies

Probably the easiest & lowest calorie brownies ever!

Ready in less than 30 minutes!

OIL FREE – VIRTUALLY FAT FREE – LOW CALORIE – FLOURLESS – NO ADDED SUGAR

If you like the taste of dark chocolate with high cocoa solids then these are for you, but to worry if you’re not so keen as there are plenty of options to sweeten these up.

These brownies contain NO added sugar so will be slightly bitter, but if you add some optional add-ins your get some sweetness from that or when you have a slice you could always drizzle with a healthy syrup, or dust with a little icing sugar, even serve with some fresh strawberries and your favourite ice-cream.

All you need to make these delicious moist brownies is a food processor and a set of measuring cups and spoons

Makes 9 brownies

37 calories each without cranberries

47 calories with cranberries

Optional add-ins you could try are chocolate chips, nuts, dried fruit, even mini marshmallows but remember the calories will go up!

I thought when making this recipe it would be better to keep the brownies with as few calories as possible and let you sweeten them to your taste

These brownies (in my opinion) are far tastier once the have been refrigerated, plus they are a lot less crumbly/messy

INGREDIENTS

¾ cup fat free Greek yoghurt (like fage)

¼ cup semi skimmed milk

¼ cup cocoa powder or slightly less depending on your taste

½ cup oats

1 egg

1 tsp baking powder

1 ½ orange extract

1 pinch of salt

OPTIONAL

¼ cup dried cranberries

¼ cup chocolate chips

1 tbsp honey

METHOD

Preheat oven 200ºC / 180º FAN

Grease and line a square baking dish approx (8″x 8″)

Place all your ingredients (except the cranberries) into your food processor and blend for approx 1 minute until everything is smooth

Pour your mixture into your prepared baking dish and bake for about 15 minutes

Allow to cool completely before attempting to slice

Store in plastic container in the fridge

Recipe courtesy of Annika @simplysoscrumptious

See her wonderful website here

Training in Isolation – Solutions

11th April 2020 By Admin

In these difficult times what can we do to maintain and increase our fitness? Plus news of special indoor challenges…

Our latest newsletter is here

Isolation Solutions

9th April 2020 By Admin

There’s so much uncertainty at the moment with so many events having been postponed or cancelled that it can be hard to stay motivated. The goal that you have been working towards is suddenly a long way off! As well as being ready for when the events are back on, it’s also really important for your health and mental well being that you continue to train and stay fit!

The best way to stay motivated in these uncertain times is to focus on some short term and intermediate goals. What is effectively an unexpected break in your season can be turned to your advantage. It allows you to take stock and see where you are now in terms of all the different aspects of your fitness and performance. Consider the demands of your goal events, and with this in mind take some time to rate yourself subjectively and to look at your data objectively, to identify your current strengths and limiters and thus the key areas for you to work on. Then set yourself some short term and intermediate goals that will keep your fitness progressing at a sustainable rate towards those big goals.

People are already taking advantage of our indoor challenges with medals to motivate, and using them as short term and intermediate goals. For instance for those locked down and isolating entirely in the home, our indoor challenges are ideal for those getting used to regular indoor training and riding for longer indoors.

In some countries we’re allowed outside for exercise but even where we are it’s usually suggested that we stay local and exercise for a short time only. However in many countries no cycling outside is allowed. This has seen a massive increase in indoor trainer sales, indoor training and the use of platforms such as Zwift, Rouvy, Bkool, RGT etc. The graphics and social aspects of the most popular indoor training platforms can really help your motivation when training indoors, but it’s easy to fall into the trap of ‘just riding’ or doing too much indoor racing! By all means enjoy the social and competitive sides of these platforms, but if you want to maintain your fitness and improve on those areas that are limiting your performance you’ll need some structured smart training. Structured training doesn’t have to be too rigid – I know this perception puts plenty of people off. It doesn’t mean you can’t enjoy social rides on these platforms, it doesn’t mean you can’t race on Zwift, but by carefully blending smart workouts with indoor group rides and races you can still train smart and work towards your personal goals.

At KOM coaching we have devised some specific Fitness Maintenance Training Plans for you to maintain your aerobic fitness whilst working a little on specific component of fitness. These indoor workouts are specifically designed to integrate with Zwift, Rouvy, Trainer Road, ICW and other 3rd party apps.

For those looking for more personalised training, tailored to you, based on your personal training history and lifestyle, with feedback, performance and data analysis we offer Coaching Packages and Fully Personalised Coaching. Find out all about our levels of coaching here.