sarah mackay 💗
@liftwsarah • 583,000 subscribers
Videos
Healthy sweet potato brownies: an easy homemade brownie recipe sweetened with date syrup sweet treats to make at home | Cooking the Cupboard ep 5 I’m not buying any more food until I’ve used up what’s in my cupboard. This week: four bags of white sweet potatoes I don’t even like (sigh), and the 5kg bag of chocolate chips I’ve been working through for a year. SWEET POTATO BROWNIES (20cm square tin, makes 9–16) Cut into 16: 90 cal, 12C, 3F · 2P · 1g fibre each 350g roasted white sweet potato, skin on (about 420g raw) 60g dark chocolate (70%), chopped, or dark chocolate chips 2 large eggs 80g date syrup 1 tsp vanilla extract 30g oat flour (blended oats) 40g cocoa powder (I used 18g dark, 22g regular) 1/8 tsp bicarbonate of soda 1/4 tsp fine sea salt 40g dark chocolate chips Flaky salt to finish (optional) About 30 minutes to prep and bake, plus roasting the potatoes and chilling overnight. Full method is on my Patreon! Save this for when you need a brownie, and follow for episode 6. #sweetpotatobrownies #healthybrownies #healthydessert #cookingthecupboard #easyrecipes
sarah mackay 💗80,800 views • 5 days ago
How to eat to build muscle without tracking everything: 4 healthy eating habits for beginners | nutrition and health tips for women | Built from Scratch ep 2 If I had to start again and learn how to eat healthy and build muscle, these are the four habits I’d start with: EAT ENOUGH Stop hopping between diets. Your body uses everything you eat, so aim to eat enough to fuel your body and your training. ADD, DON’T CUT Ask yourself how you can add more fruit, veg or complex carbs to your plate. An apple here, some salad there. Work up to half your plate being high in fibre, with no rush to get there. A PALM OF PROTEIN AT EVERY MEAL Double up when you can. DON’T FEAR FATS Cook with olive or avocado oil, add nuts and seeds, put avocado on your toast, and have salmon a few times a week. Want easy recipes that fit all four? My cookbooks are on my website!. Follow for more Built from Scratch! #healthyeatingtips #nutritiontips #buildmuscle #healthylifestyle #beginnerfitness
sarah mackay 💗89,900 views • 6 days ago
High(er) protein tiramisu: an easy, healthier tiramisu recipe with 22g protein per serving | high protein dessert No rice cakes were harmed in the making of this tiramisu. Just real ladyfingers, strong coffee, and a lighter cream made with ricotta instead of mascarpone. Apologies to Italy in advance. HIGH(ER) PROTEIN TIRAMISU (serves 2) 421 cal · 34C · 21F · 22P per serving (made with sweetener) 200g ricotta 100g labneh (or blended cottage cheese, or cream cheese) 1/8 tsp almond extract (optional) 10 ladyfingers (savoiardi biscuits) 6 tsp strong brewed coffee 2 eggs 20g egg whites 30g sweetener or caster sugar (15g for the yolks, 15g for the whites) Cocoa powder, for dusting Full method is on my Patreon! The eggs in tiramisu aren’t cooked, so use British Lion eggs. They’re safe to eat raw in the UK. Save this for your next dinner party, and tell me: would Italy forgive me? #tiramisu #highproteindessert #healthydessert #proteinrecipes #dessertrecipe
sarah mackay 💗65,700 views • 8 days ago
Overnight Weetabix, the high protein breakfast version: 27g protein in the base, no protein powder, and absolutely nothing to do with cheesecake (thank god) THE BASE 293 cal · 38C · 2F · 27P · 5g fibre 200g egg whites 150ml milk of choice ~50-100ml water pinch of salt 1 tsp vanilla a dropper of stevia or sweetener to taste 2 Weetabix 1. CARROT CAKE 490 cal · 53C · 12F · 37P 1 × base 60g grated carrot 10g raisins or sultanas 1 tsp cinnamon a small sprinkle each of cloves, nutmeg and ginger, a tiny crack of black pepper 15g brown sugar or sweetener Top: 80g ricotta or 5% Fage with sweetener and a squeeze of lemon 10g chopped walnuts or pecans, and the rest of the carrot 2. BANANA COCONUT CAKE 483 cal · 59C · 13F · 28P · 7g fibre 1 × base 1 small very ripe banana mashed (about 50g) 1 tsp cinnamon 10g brown sugar or sweetener Top: 80g coconut yoghurt with 1 tsp sweetener or syrup and a pinch of salt, 10g toasted coconut flakes Full methods are on my Patreon ❤️ Save this for tomorrow morning x #overnightweetabix #weetabix #highproteinbreakfast #breakfastideas #mealprepbreakfast
sarah mackay 💗116,600 views • 24 days ago
3 day full body workout at home with dumbbells | home workout for women to build muscle without exercising every day | Built from Home ep 6 MONDAY: FULL BODY A Bulgarian split squat (quads, glutes) Romanian deadlift (glutes, hamstrings) Dumbbell row, elbows at ~45° (upper back) Push ups or a regression (chest, triceps) Lateral raise (side delts) Weighted crunch (abs) WEDNESDAY: FULL BODY B Heel-elevated goblet squat (quads) Dumbbell hip thrust (glutes) Single-arm row, elbows tucked (lats) Close-grip push ups (chest, triceps) Rear delt fly (rear delts) Supinated curl (biceps) FRIDAY: FULL BODY C Dumbbell step up (quads, glutes) Slider hamstring curl (hamstrings) Dumbbell row (upper back) Push ups or a regression (chest, triceps) Single-leg calf raise (calves) Lateral raise (side delts) 2–3 sets of 6–12 reps for every exercise. Add a rep or a bit of weight each week. Weekends off, with steps if you like. My full workout plans are on my website! Save this for your next home workout, and follow for Built from Home ep 7: back day. #homeworkout #fullbodyworkout #dumbbellworkout #workoutroutine #workoutforwomen
sarah mackay 💗16,400 views • 3 days ago
High protein breakfast: how to make egg white oats that don't taste like scrambled eggs. Three things go wrong: 1. NOT ENOUGH WATER don't cook the oats down completely. You want them still sitting in a little starchy liquid before the egg whites go in, so the whites distribute evenly and thicken gradually instead of catching in the oats and scrambling. 2. HEAT TOO HIGH pour egg whites into boiling oats and you have made scrambled eggs. Turn the heat right down first. Pour them in while whisking, until it's frothy and combined. Then back up to medium and cook until thick. 3. COOKING TOO LONG once they're thick and creamy, off the heat. THE BASE (~30g protein, no protein powder):30g oats, 100ml water, 200ml oat milk, pinch of salt, 200g egg whites, 1 tsp vanilla, ⅛ tsp pure stevia (or 20g sweetener of choice)Simmer the oats. Drop the heat right down. Whisk the egg whites in until foamy. Back up to medium, whisk until thick. Off the heat, then flavour and top however you like. Done properly they should be thick, and delicious!! Egg white oats e-book full of every recipe I’ve done on my website! #eggwhiteoats #highproteinbreakfast #highprotein #breakfastideas #proteinoats
sarah mackay 💗233,700 views • 2 months ago
EGG WHITE OATS aka the best high protein breakfast with no protein powder 🥹💕✨ recipe: 30g Cooked Oats 200g Egg Whites Splash Amond Extract 1tsp Vanilla Extract 1/2 Banana (added near end so it goes caramelised but stays mostly in tact) optional:1-2tsps sweetner of choice (honey, syrup, alternative sugar) steps: 1. cook oats until thick 2. add in egg whites whisking CONSTANTLY until thickens (if using microwave put it in for like 15-30 seconds at a time and stir in between) 3. serve!! #highprotein #breakfast #eggs #eggwhites #recipe #highproteinbreakfast
sarah mackay 💗804,300 views • 1 year ago
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