Dr Zak’s Vegan Peanut Butter Cups


Before I started following a plant based diet I was partial to a Reese’s in any form- Cups, Pieces, Nutrageous bars. What I’m trying to say I guess is that I have a long standing love affair with Chocolate and Peanut Butter. In my opinion they’re a match made in heaven so when Dr Zak’s sent me some of their powdered peanut butters I knew exactly what I was making.


I chose to use powdered peanut butter because it’s lower in fat than your run of the mill jar of nut butter. It’s also really convent as you just mix it with water and ta-dah peanut butter. Have a look at the comparison below mine is the chocolate powdered peanut butter so it is higher in carbs but just look at the difference in fats per 100g.


If you’re following a low carb, high fats diet then this probably wouldn’t be substitution for you, just stick to your fave nut butter but for the rest of us the substitution is great. They’re super yummy so here’s the recipe:

Serving size- 1 cup


2 heaped tablespoons Dr Zaks Chocolate Powdered Peanut Butter
Dash of water
1 bar Sainsburys Basics Dark Chocolate (easy peasy and cheap!)
You will also need 4 cupcake cases


1. Melt your dark chocolate
2. Make up your peanut butter to a thick consistency
3. Spoon some dark chocolate into each cupcake case and draw the chocolate up the sides also
4. Spoon in your Peanut butter on top of the chocolate dividing the mixture equally
5. Using the rest of the chocolate, spoon into each case so that all nut butter is covered
6. Place either in the fridge over night or in the freezer for a couple of hours to set

Voila! Easy peasy, lower in fat and far cheaper than shop bought peanut butter cups!

In comparison to a Giant Reese’s Peanut Butter cup

Macros: (each)


Kcal- 153
Carbs- 13.4g
Fat- 8.5g
Protein- 4g


Kcal- 190
Carbs- 22g
Fat- 11g
Protein- 4g


Love Char xxx





A couple of weeks ago the lovely guys over at Up Your Matcha sent me a pouch of their ‘Super Power Green Tea’ and asked for me to create some recipes using their product. The idea was that Matcha Lattes have already been done, and just plain Matcha Green Tea is everywhere, but how could I incorporate it into other recipes in the kitchen to boost my food.

I decided that my first recipe to try the Matcha in was my protein pancakes. Anyone who knows me will know that protein pancakes are my absolute favourite so if I can boost the nutritional value of them or make them more beneficial to my diet and training then why wouldn’t I?!

Now, I know some people get nervous at the idea of adding things like Matcha powder to their food because it’s green and green pancakes don’t exactly float everyone’s boat and no one wants their food tasting like garden either… You’ll be pleased to know that my pancakes were neither green, nor tasted like garden. You couldn’t even taste the green tea, you just get all the benefits from it by adding it to the pancake recipe!

I chose to make Blueberry and Cinnamon, Matcha Pancakes. This is quite the power house recipe! Blueberries are full of antioxidants, Cinnamon along with tasting great, speeds up your metabolism, protein is great for refuelling my muscles after training and matcha green tea has 10x the benefits of normal green tea, speeding metabolism and giving you energy without a horrible caffeine crash after.  Here’s my recipe:


Ingredients: (Makes 6-8)

  • 3/4 tsp Matcha
  • 30g protein powder
  • 50g self raising flour
  • 10g cacao powder
  • 1 tsp baking powder
  • handful blueberries
  • 1 tsp cinnamon
  • about 200-250ml Almond milk
  • Peanut Butter Sauce Topping optional- 2 heaped tbsp PB2 and almond milk



  • Mix all dry ingredients together
  • add in the milk until you reach a thick but smooth pancake texture
  • Add in the blueberries
  • Fry in your preferred oil as you would normal pancakes
  • Top with Peanut Butter Sauce- or topping of your choice!




So why is Matcha green tea better than normal green tea? The idea is that Matcha Green Tea is made of the whole leaf of green tea, rather than steeping leaves in water and drinking that water, the whole leaf that is powdered, dissolves in the water so you ingest the whole leaf rather than just what the water can draw out! One cup of Matcha has the nutritional and health benefits of 10 normal cups of green tea. So if green lattes aren’t quite your thing, try adding it to your other dishes like these pancakes and get the benefits in a delicious way!

You can order Up Your Matcha green tea here. Use code CHARLCLARKE for 10% off your order!

Let me know how you use yours and keep your eyes peeled for more recipes on how i’m using it in my cooking and baking!

Char x

Protein Haus- Review

Hey Guys,

Anyone who follows my instagram will know that I’ve made a few trips to Protein Haus now and I thought I would let you know what all the fuss is about!


 Protein Haus is what is says on the tin! A fitness food hub in Canary Wharf. There is a really cool pop up just outside Canary Wharf tube station and then a newer site/cafe inside the shopping centre. ‘[…] the Protein Haus brand encompasses everything from a grab and go green shake to individually tailored fitness plans’ (Carli Wheatly, Founder of Protein Haus). Both sites offer an array of fitness meals to accommodate your goals, with the macros worked out for you and labelled. This is one of the brilliances of Protein Haus, I can enter my meal straight into My Fitness Pal and it’s all accurately included in my macros- Wonderful!

Now, a lot of people will now probably be questioning the fact that I am vegan. This is why I absolutely LOVE Protein Haus, they are VERY vegan friendly. They have numerous vegan snacks, a couple of vegan meals and strictly vegan shakes, or you can ask for one of their other shakes just with a vegan protein instead of whey. How great is that?!

On my first trip, they only had the pop store at the station but I was still like a child in a candy store. I stood at the counter for ages unable to choose what I wanted because I just wanted everything! In the end I went for:

M8- Vegan Muscle: Tofu, Brown Rice and Greens. £4.50

Benefits: Vegan, Protein, Good carbs, Good greens, Energy meal, High Fibre, Weightloss

P:10.3g C:47.2g F:3.9g kcal: 265

PH-9 #NaturallyStephanie Vegan Shake £4.50

Bananas, Spinach, Almond Milk, Vanilla Vegan Protein, Chia Seeds

P:13.6g C:36g F:3g kcal: 233

I also picked up a Pumpkin Spice Lenny and Larry’s Complete Cookie and some Savoury Protein Pancakes too. TO DIE FOR!


I found it so difficult to choose what I wanted but I was very happy with my selections. I have since been back to visit their new store in the shopping centre twice. One of these occasions, I was on a Fitness shoot and dragged the photographer and assistant there because I just couldn’t waste the opportunity since we were shooting in Canary Wharf! They loved it too! This time around I had the second vegan meal option called M11- Tofu Gym Bunny: Tofu Sweet Potato and Green Beans. Gorgeous and just what I needed mid-shoot! I also stocked up on more Lenny and Larry’s Complete Cookies in three flavours- Double Chocolate, Chocolate Chip and Snickerdoodle.


In some respects it is very fortunate that I live very North London and work in the West End and rarely near Canary Wharf, so my bank account is safe for now… It does mean that going there though is a treat- quite exciting when going out for fitness food and protein shakes is a treat!

I urge anyone with any interest in fitness food, fitness as a whole or looking for a very nutritious meal/snack/shake/juice to head to Protein Haus in Canary Wharf.

Take a look at their website here. They also offer fitness bootcamps, meal plans, juice detoxes, PT services and much more!

So, Protein Haus I love you and you’ll be seeing me back very soon!

Char x