These raspberry-roons are a real treat. The contrast between the tanginess of the raspberries and bitterness of the dark chocolate on top of the crumbly oat base, is nothing short of delicious. They are a good source of fat and protein, which will be sure to keep you satisfied between meals or on the go.
Ingredients
- 50g oats
- 100g desiccated coconut
- 2 tbsp coconut oil (melted)
- 2 scoops whey protein (vanilla flavour)
- 1 tbsp honey
- 50-70ml milk (plus more if needed)
- For the toppings:
- 100g raspberries
- ½ tbsp honey
- 40g 85% dark chocolate
- ¼ tsp coconut oil
- Sea salt
- Preheat the oven to 200 degrees.
- Mix the oats, coconut and protein powder together.
- Add the coconut oil and honey and mix well.
- Add the milk bit by bit and mix well until the mixture starts to stick together without becoming too wet.
- Empty the mix on to a baking tray lined with parchment paper. Press down well, it should be about 1cm thick.
- Place in the oven and blind bake for 8-10 minutes.
- Heat some oil in a small pot.
- Mash up the raspberries in a small bowl using the back of a fork.
- Add the raspberries to the pan and mix a teaspoon of honey through them. Leave to simmer for 3 minutes before removing from the heat.
- Leave the raspberries to cool.
- Remove the coconut base from the oven and leave to cool.
- Spread the raspberry mix over the coconut base.
- Melt the dark chocolate in the microwave with half a teaspoon of coconut oil for about 60 seconds.
- When the chocolate is melted, pour it evenly over the layer of raspberries and spread using a blunt knife.
- Sprinkle some sea salt and coconut flakes on top and leave to set in the fridge overnight.
The science
Protein and fat are the most satiating macronutrients which will keep you satisfied between meals and contribute to your total caloric intake. Manganese is a trace mineral, which your body needs in small amounts for the normal functioning of your brain, nervous system as well as your body’s enzyme systems. Magnesium plays an important role in muscle contraction, protein synthesis and maintaining heart health. Research has indicated an association between high levels of plasma magnesium and improved muscle performance. Athletes require greater amounts of magnesium than the general population to allow for muscle development and repair following exercise.
Each portion provides:
- Calories 212 kcal
- Carbs 8g
- Protein 7g
- Fat 17g
- Fibre 4g
- Manganese 27% of the RI (0.54 mg)
- Copper 17% of the RI (0.17 mg)
- Magnesium 8% of the RI (29 mg)
