• 1 Fig
  • 50g cut oats
  • 3 teaspoons chia seeds
  • 2 teaspoons vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 120g yogurt (I used Tesco protein yogurt but natural or Greek yogurt is fine)
  • Shredded coconut
  • Whole Milk
  • Honey


I always add a couple of splashes of whole milk to the oats before adding everything else as I find it softens them better than yogurt alone. Mix the milk with the oats, add the yogurt and combine with the oats.

Add 3 teaspoons chia seeds, 2 teaspoons vanilla extract and the 1/2 teaspoon cinnamon. Mix to combine and add a little more milk if it is a bit too thick for you liking. Remember the chia seeds swell and absorb a lot of the moisture leaving a gell texture overnight.

In the morning or following day depending on when you want to eat the proats, slice the fig and place on top, scatter a few shards of the coconut and drizzle a healthy amount of honey on top.

Mix to combine then sit back and enjoy with a nice cuppa.

I was a late starter on peanut butter as it wasn’t as popular in the UK as it is in the US and it has had more of a serge in the UK over the past couple of years due to Reeses peanut butter chocolates being more widely available and due to the increased knowledge of nutritional benefits and protein content for gym goers.

I didn’t really fancy it at first but tried my first experience of peanut butter with Reeses chocolate on a trip to Cancun and been a lover since. I’ve started to take a bit more interest in my fitness over the past two years since being introduced to Crossfit and always looking for alternative protein sources. I’m not the biggest fan of protein shakes as I always forget to take them plus i like to mix up my sources of food all the time as i do tend to get bored very easily eating and drinking the same thing all the time.

I’d tried the standard peanut butter from Tesco’s on oat cakes, rice cakes and topped on slices of apple and although ok I did get bored and never seem to finish a whole jar. I then came across almond butter on GO Nutrition and bought a bucket even though the smallest size they did was 1kg. I’ve used the almond butter like i had with the peanut butter but also tried it with a recent recipe i found for kale crisps and then as a seasoning on vegetable stir fry to give ti a satay like flavour instead of using unhealthy sauces that i haven’t a clue whats in them. It’s taken me quite some time to finish my bucket of almond butter so i sought out to find some new alternatives.

I was ordering some Strength Wraps for Crossfit from Cardiff Sports Nutrition and came across the Nuts n More range of nut butter and was quite intrigued by the varieties on offer that i’d not seen anywhere else especially having chocolate in a lot of them, which might tempt me from raiding the chocolate cupboard we have in work in the afternoon when i’m needing a pick me up.

On a quick browse online Cardiff Sports Nutrition seemed to do some of the cheapest prices for the Nuts n More nut butters too so I decided to get one of each of the peanut butter and almond butter and opted to cover both my bases when it came to sweet treats, which is chocolate and caramel/toffee. I went for the Nuts n More Peanut Toffee Crunch along with the Nuts n More Almond Chocolate butter out of the ones available on the Cardiff Sports Nutrition Website.

I thought i was going to like the Chocolate Almond flavour Nuts n More the best but it wasn’t as tasty as the Peanut butter toffee crunch one i bought as it’s a lot sweeter i think. I’ve tried it with the previous options such as oat cakes, apple, rice cakes but i’ve used it on my Oatabix in the morning for breakfast too and had a dollop of each along with a little bit of honey just to sweeten up the chocolate too. It’s given me another option for consumption and good source of protein for breakfast as opposed to me having 2-3 boiled or fried eggs every morning,w which gets a bit repetitive.


I’ve nearly finished my two tubs now which come in 454g portions with 14g protein per serving of two tablespoons so i’m just deciding on what other flavour to get but leaning towards the Nuts n More Almond Chocolate Coconut butter as i do really like coconut i just hope it’s a bit sweater than the standard chocolate almond butter.

To get the cheapest Nuts n More nut butters online and to see the whole range then take a look on Cardiff Sports Nutrition website.

If you have got your ass in shape after piling on the pounds after Christmas or you have been good to your body for a bit longer with your fitness and nutrition and are looking for the cheapest chicken breasts to compliment your new regime for a high quality low fat protein hit then look no further than Muscle Food.

You can get the cheapest chicken breasts online for just £25 for 5kg smashing any deal in your local supermarket meaning you pay just £5 per kilo instead of the normal £10 per kilo you usually have to fork out in the likes of Tesco so it’s around half the price.

cheapest-chicken-breast-online at Muscle Food

Muscle food are an online butcher for all your protein and fitness needs sending your meat feast out in special insulated packages that stay fresh for up to 3 days in transport. They don’t just do meat you can do most of your weekly shop on the Muscle Food website with dairy, nuts and oils, supplements and high protein snacks.

Chicken is the ultimate paleo ingredient and a great source of protein for building muscle and feeding them after a tough WOD in Crossfit. Just bake them in the oven for 25 minutes on 200C for a low fat protein hit or top it with your favourite rub or seasoning to it if like me you just can’t stand your chicken bland.

For the cheapest chicken breasts online and to see some of the other offers they have on lean meats from beef, poultry and exotic meats on the menu then head over to the Muscle Food website.

For those on a strict Paleo diet they also have a good selection of grass fed beef on the website too