Recipe of the week

Protein Brownie Bites

SERVES: 6

TOTAL TIME: 20 minutes CALORIES PER PORTION: 212 INGREDIENTS

250g mashed banana

125g nut butter

1 scoop chocolate protein powder (vegan if required)

1 tbsp cacao

1 tbsp maple syrup

INSTRUCTIONS

Preheat the oven to 180°C/350°C/Gas 4. Line a mini muffin tray with mini muffin liners and lightly spray with olive oil cooking spray.

Next, blend all ingredients in a food processor or blender. Pour the brownie mixture into the muffin tins and place in the oven for 13 minutes or until a skewer comes out clean.

Keep in the refrigerator or freezer.

NHS health advice:

The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.

If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight.

You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs.

It's recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). Most adults in the UK are eating more calories than they need and should eat fewer calories.