IF THERE’S ONE THING WE KNOW, IT’S PROTEIN!

RECIPE BOOKLET

MINI STRAWBERRYprotein cheesecakesINGREDIENTSBase:80g almonds3 mejdool dates1 tsp cinnamonCheesecake:150g light cream cheese (I use Philadelphia lightest)75g greek yoghurt (I use Total 0%)2 scoops Efectiv Dessert Whey Strawberry Cheesecake5 strawberries5g powdered gelatin

Per Cheesecake kcals fat carbs sugar fibre protein 181 8g 15g 11g 3g 16g

METHOD 1. Start with the base – add almonds, cinnamon and

mejdool dates into a blender or food processor and blitz to combine into a crumbly sticky mixture.

2. Line a muffin pan with a little bit of coconut oil or non-stick cooking spray (using a silicone pan makes them much easier to remove later!)

3. Press some of the base mixture into the bottom of each muffin hole to form 6 even cheesecake bases and set aside.

4. Now combine the cream cheese and greek yoghurt by beating with a mixer or blender.5. Add 2 scoops of Efectiv Strawberry Cheesecake and 3 chopped strawberries and

continue mixing until smooth and creamy.6. In a separate bowl or jug, dissolve the gelatin in 40ml of hot water.7. Once fully dissolved, mix in the water in with the rest of the cheesecake mixture.8. Now pour some of the mixture over each base to fill each of the 6 muffin holes.9. Place the mini cheesecakes in the fridge and leave to set overnight.10. Once the cheesecakes have set, remove from the muffin pan and finish them

off by topping with some strawberry slices.

INGREDIENTS50g Efectiv Vanilla Crème 100% Micellar Casein150ml unsweetend almond milk150g greek yoghurt (I use Total 0%)½ Tbsp creamy peanut butter1 Tbsp honey20g dark chocolate chips

METHOD 1. Add all of the ingredients - apart from the

chocolate chips - into a blender.2. Mix it all together until combined into a thick

and creamy batter.3. Carefully stir in about ¾ of the dark chocolate chips.4. Transfer the ice-cream batter into a bowl or

container and place in the freezer.5. Leave to set for several hours (ideally overnight).6. When ready to eat, remove from the freezer, sprinkle

over the remaining chocolate chips and enjoy.

Per serving kcals fat carbs sugar fibre protein 260 9g 2g 13g 2g 30g

PROTEINCookie doughice cream

INGREDIENTS1 large sweet potato, cooked (approx. 250g)1 large egg2 large egg whites2 scoops Efectiv Whey Dessert Mint Chocolate30g unsweetened cocoa powder20g coconut flour1 Tbsp coconut oil200 ml unsweetened almond milk

Mint Swirl:30g greek yoghurt (I use Total 0%)½ tsp peppermint extractOptional: 2-3 drops of green food colouring

Per brownie kcals fat carbs sugar fibre protein 105 3g 8g 2g 2g 11g

MINT CHOCOLATEproteinbrownies

Note: The sweet potato can be cooked by baking in the oven for 30-45 mins or simply by nuking in the microwave for around 10 minutes. Cook it whole and just make sure to remove the skin before adding it to the recipe.

METHOD 1. Pre-heat your oven to 180 celcius.2. Add the sweet potato flesh together

with all of the remaining brownie ingredients into a blender.3. Blend away until you end up with a thick smooth brownie

batter.4. Line a baking tray with a little bit of coconut oil and pour in

the brownie batter.5. In a separate bowl, mix greek yoghurt with peppermint

extract and green food colouring.6. Using a spoon, swirl the green minty yoghurt over the top of

your brownie batter to create a patterned effect.7. Transfer to the oven and bake for 20-25 mins.8. Leave to cool completely, then slice into 8 brownies.

INGREDIENTSCupcakes:60g oats60g egg whites40g Efectiv Whey Dessert double chocolate20g unsweetened cocoa powder50g greek yoghurt (I use Total 0%)50ml unsweetened almond milk1/2 Tbsp steviaFrosting:80g light cream cheese (or greek yoghurt)1 scoop Efectiv 100% Micellar Casein - Strawberry Creme1-2 strawberries

DOUBLE CHOCOLATE

WITH STRAWBERRY CASEIN FROSTINGprotein cupcakes

Per cupcake kcals fat carbs sugar fibre protein 105 2g 9g 1g 3g 14g

METHOD 1. Preheat the oven to 180 degrees celcius.2. Place oats in a blender and blitz into a

fine flour.3. Now add the remaining cupcake ingredients

and mix everything together into a smooth batter.4. Pour your batter into a muffin pan, distributing evenly between 6

muffin holes and leaving a bit of room for each cupcake to rise.5. Transfer to the oven and bake for 12-15 mins.6. Set the cupcakes aside to cool.7. Meanwhile, prepare the strawberry frosting by mixing light cream

cheese (or greek yoghurt) with 1 scoop of Efectiv Strawberry Creme Micellar Casein until thick and creamy.

8. Once the cupcakes have cooled down, top each one with some of the strawberry casein frosting.

9. Finish off the cupcakes by topping with freshly sliced strawberries.

INGREDIENTS30g oats180ml unsweetened almond milk1 scoop Efectiv Dessert Whey Vanilla Cinnaswirl1 apple1 tsp cinnamonOptional: small handful of almonds

Per serving kcals fat carbs sugar fibre protein 366 8g 40g 15g 0g 34g

APPLE PIEproteinoatmeal

METHOD

1. Place the oats in a microwavable bowl and pour in the almond milk.

2. Microwave on high for 1 minute, then remove and stir.3. Now add 1 scoop of Efectiv Vanilla Cinnaswirl and grate half of the

apple into the bowl.4. Add half a teaspoon of cinnamon and stir it all together to combine.5. Microwave for a further minute, until the oats are thick and creamy.6. Remove the warm oats from the microwave and finish by topping

with slices of the remaining apple, a sprinkling of cinnamon and some chopped almonds.

INGREDIENTS30g oats30g ground almonds40g peanut butter2 scoops Efectiv Whey Dessert Vanilla Cinnaswirl1large egg20ml unsweetened almond milk10g honey1 tsp cinnamon30g dark chocolate (I use Lindt 70%)

Per Cookie kcals fat carbs sugar fibre protein 102 6g 5g 2g 1g 8g

CHOCOLATE CHUNKproteincookies

METHOD 1. Preheat the oven to 180 degrees celcius.2. Add oats to a blender or food processor and blitz into a fine flour.3. Mix the oat flour together with the ground almonds and 2 scoops of Efectiv

Whey Dessert Vanilla Cinnaswirl.4. Now add in the egg, almond milk, peanut butter, honey and cinnamon and

mix it all together to combine into a smooth and sticky dough.5. Break up the dark chocolate into large chunks and mix these through the

dough, distributing them evenly.6. Time to get your hands dirty! Grab handfuls of the cookie dough and roll into

balls, before pressing each one down and flattening on a lined baking tray. Repeat the process until no more cookie dough remains.

7. Transfer to the oven and bake for 12-15 minutes, until the cookies are golden brown.

8. Leave to cool completely and enjoy!

INGREDIENTS60g coconut flour2 scoops Efectiv Whey Dessert – Strawberry Cheesecake50g greek yoghurt (I use Total 0%)60ml unsweetened almond milk4 large strawberriesCoating:70g dark chocolate (I use Lindt 70%)2 tsps dessicated coconut

Per slice kcals fat carbs sugar fibre protein 152 7g 7g 5g 4g 13g

STRAWBERRY COCONUTproteinbars

METHOD

1. Add all of the bar ingredients into a blender or mixer and mix until combined into a thick dough.

2. Mould the dough into 6 bars and place in the fridge to firm up a bit.3. Meanwhile, carefully melt the dark chocolate in a bowl.4. Take each strawberry bar and dunk it in the chocolate, ensuring to

get an even coating of chocolate over each bar.5. Sprinkle some dessicated coconut over each coated bar.6. Place the bars in the freezer until the chocolate has set and

hardened again.7. The bars can now be kept in the fridge until ready to be eaten.

INGREDIENTS1 scoop Efectiv 100% Micellar Casein - Vanilla Creme100g egg whites30ml unsweetened almond milk1-2 tsps stevia30g raspberries (fresh or frozen)

METHOD 1. Whip up the egg whites until they become

super light and fluffy - you can do this in a blender, using an electric beater or, alternatively, get those arm muscles working!

2. Carefully mix in almond milk and 1 scoop of Efectiv Micellar Casein in Vanilla Creme.

3. Sweeten the mixture to taste.4. Fold in 30g of raspberries.5. Place the mousse mixture in a bowl and leave

to set in the fridge for several hours. Alternatively, you could speed up the process and place it in the freezer for 1 hour.

6. Once set, top with a few more raspberries and enjoy!

Per serving kcals fat carbs sugar fibre protein 191 1g 6g 3g 2g 37g

VANILLA RASPBERRYproteinMousse

www.EfectivNutrition.comEfectivNutri

Ashleigh is a foodie and fitness freak from Gibraltar who

is on a journey from skinny to strong.Combining her passions for fitness,

cooking AND eating, she set out to prove that healthy eating doesn’t have to boring, by creating her own simple recipes for healthy and high-protein treats. You can find all

of Ashleigh’s recipes on her blog at: www.myglutenfreegluttony.com

Stay StrongTeam EFECTIV