News

WINNER! Best Nut-Free Protein Snack Brand - UK

LUX Magazine Announces The Winners of the 2019 Food & Drink Awards

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United Kingdom, 2019- LUXlife magazine announces the winners of the 2019 Food & Drink Awards - Getbuzzing Nut Free Oat Bars!

 

Jammy Christmas Biscuits

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Ingredients

  • 1 cup butter, at room temperature
  • 3/4 cup icing sugar, sifted
  • 1/4 tsp salt
  • 1/2 tsp vanilla essence
  • 2 cups all-purpose flour, sifted
  • 1/2 cup Jam (you can use any flavour of jam)
  • Extra flour to roll out the dough
  • Extra icing sugar for dusting

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Instructions

  1. Preheat oven to 160°C. In a mixer, beat together butter, icing sugar, salt and vanilla until light and fluffy. Continuing with the mixer, add flour to the mixture until just combined. At this point, a ball of dough will begin to form.

  2. Remove dough from mixer, and knead with your hands until a full ball forms. Wrap in plastic wrap, and place in fridge for at least 30 minutes. This will allow the dough to harden so it’s easier to roll out.

  3. Roll out dough with a rolling pin, adding extra flour to your rolling surface and rolling pin if dough begins to stick. Roll out to 1/4 inch thickness.

  4. Using 3 inch circle cookie cutter, cut out circle shapes, rerolling and cutting scraps.

  5. Using 1 1/2 inch Christmas cookie cutter, cut out shape in center of half of the circle cookies.

  6. Arrange whole and cutout cookies on parchment-lined baking sheet.

  7. Bake on top and bottom racks, rotating and switching pans halfway through, until edges are light golden, about 20 minutes.

  8. Remove cookies from the oven and let them cool.

  9. Spread jam over bottom of each whole cookie. Dust icing sugar over cutout cookies. Place on cookie with jam filling, sugar side up.

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Protein Cherry and Blueberry Smoothie

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Ingredients

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Directions

1. Add all ingredients to blender. 

2. Blend until smooth

3. Enjoy!

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Ginger Cake

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Ingredients 

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  • 100ml Oat Milk
  • 3 Tablespoons coffee granuals 
  • 2 cloves
  • 90g butter
  • 180g honey
  • 1 large egg
  • 80g all-purpose flour
  • 80g rye flour, or whole wheat flour
  • 2 tsp baking soda
  • 1 tsp cinnamon, ground
  • 1/2 tsp ginger, ground

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Directions

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  1. In a saucepan, melt the butter and honey. Let cool slightly for about 2 minutes, then add the egg, whisking vigorously to prevent from cooking the egg.
  2. In measuring cup placed in the microwave, heat the milk with the coffee. Infuse the cloves, and set aside.
  3. In a medium bowl, mix both flours, baking soda, salt, and spices.
  4. Pour the butter-honey mixture into the dry ingredients, then slowly pour in the milk, stirring well.
  5. Preheat the oven to 340°F (170°C) and grease a 9×4-inch (24 x 10 cm) loaf pan.
  6. Pour the batter into the loaf pan and bake for 40 minutes. Let cool completely into the loaf pan before serving.

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GetBuzzing Cherry Dessert Pizza

Recipe By - Tiff Afflick 

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Instagram - @thecookingyam
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Ingredients:

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Method:

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  1. Break up 2 of the Getbuzzing High Protein Cherry Bars in a mixing bowl and heat in the microwave for 45-60 seconds until softened 
  2. Spread the mixture onto a lined baking tray and shape into a large circle of around 2cm thickness 
  3. Bake the base for 10 minutes at 200degC 
  4. Leave the base to cool, then spread over the Greek yoghurt
  5. Slice the strawberries and use them to decorate the outside of the dessert pizza, then crumble the remaining Getbuzzing High Protein Cherry bar over the rest of the pizza. You can also use any additional toppings (e.g. seeds, extra fruit) that you prefer
  6. If using jam, add a few tablespoons of hot water and mix to a pourable consistency, before drizzling over the dessert pizza
  7. Divide into 8 portions and serve!
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Another simple but delicious recipe, hope you like it! 
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Cherry Pie Protein Bars

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Ingredients

  • For the crust and crumble:
  • 1 ½ cups oat flour (gluten free oat flour)
  • 1 cup old-fashioned rolled oats, gluten free if desired
  • Getbuzzing Cherry High Protein Bar
  • ½ cup coconut sugar (or brown sugar)
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon baking soda
  • ¼ teaspoon salt
  • ½ cup butter or vegan butter
  • 2 teaspoons vanilla extract

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  • For the filling:
  • 2 1/2 heaping cups frozen Montmorency tart cherries
  • 3 tablespoons pure maple syrup
  • 1 tablespoon cornstarch or arrowroot starch, plus 1-2 teaspoons more if necessary
  • Pinch of salt

Instructions

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  1. Preheat oven to 180oC. Line an 8x8 inch pan with parchment paper and generously spray with nonstick cooking spray. Set aside.
  2. Make the base + topping: In a large bowl, use a fork to mix together the oat flour, oats, Getbuzzing cherry bar, coconut sugar, cinnamon, baking soda and salt. 
  3. Add in melted butter and vanilla extract and stir until a nice crumble forms and dough begins to clump together. Place 1 ½ cups of the mixture into the prepared pan and place the remaining mixture into the fridge (the remaining mixture will be used for the topping). Use your hands to evenly press the dough to the bottom of the pan.
  4. Next make your cherry pie filling: place a medium pot over medium heat. Add in tart cherries, maple syrup, cornstarch (or arrowroot) and salt. Use a wooden spoon to press down and break down the cherries just a bit. 
  5. Bring to a boil, then reduce heat and cook for 5 more minutes until mixture is thickened up and nicely coats the back of a spoon without being too drippy. If it’s too drippy stir in 1-2 teaspoons more cornstarch or arrowroot. 
  6. Pour mixture over the crust and use a spoon to evenly spread.
  7. Take the remaining topping out of the fridge. By now there should be some nice crumbles that have clumped together. Sprinkle the topping over the tart cherry filling. Bake for 30 minutes or until filling is bubbly and topping is golden. 
  8. Allow bars to cool completely on a wire rack before transferring to the fridge to chill. Bars are delicious served at room temperature or straight out of the fridge. Use a sharp knife to cut into 16 bars before serving.

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WOWBUTTER GRANOLA

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Ingredients 

  • ⅓ cup Honey
  • ⅓ cup Wowbutter
  • 1 tsp Vanilla Extract
  • ½ tsp Salt
  • 1 tbsp Cinnamon
  • 2 cups Oats
  • ½ cup Pumpkin Seeds
  • ½ cup Coconut Flakes
  • ⅓ cup Dried Fruit or Chocolate Chips of Choice (Optional)

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Directions

  1. Preheat the oven to 180oC. Add the Honey, Wowbutter, Vanilla Extract, Cinnamon, and Salt to the base of a large bowl. Whisk until evenly incorporated.
  2. Pour the Oats, Pumpkin Seeds, and Coconut into the bowl and fold them into the wet mixture, until all pieces are evenly coated. Transfer this mixture to a greased or lined baking tray and press it into a thin, even layer using a spatula.
  3. Bake for 20 minutes on the bottom rack of the oven, then remove and use a spatula to toss/flip the granola. Return to the oven and bake for an additional 6-7 minutes, then remove.
  4. Immediately sprinkle the Chocolate Chips or Dried Fruit over the Granola, using a spatula to gently toss the mixture. Let the Granola and Chocolate cool completely on the tray before removing.

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A day in the life of...

Tiff Afflick - The Cooking Yam

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Instagram - @thecookingyam
Twitter - @thecookingyam
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It's hard for me to get a daily routine when each day is so different for me, but here's a taste of my typical day as a Nutrition Advisor and Recipe Developer...

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7:00am - Rise and shine! 

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I normally start the day with 15 minutes of yoga and mobility at home to wake me up. I find that it's a great way to start the day, and it helps me warm up for any morning exercise I want to do. 

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I like to get an early morning exercise session in - whether it's a swim or a gym session - I think it's the best way to start the day as it kickstarts your metabolism and naturally gets your energy levels up! 
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Post-exercise 

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If I'm at home I'll take the time to make a really special post-exercise breakfast to refuel me - I normally go for a hearty bowl of oats with chia seeds, almond milk, berries and nut butter. One of my favourite toppings has to be GetBuzzing 'granola' which I make by baking crumbled GetBuzzing bars until they're crispy. 

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A lot of the time I eat breakfast out and about, so one of the easiest post-workout breakfasts on-the-go is a simple smoothie and a GetBuzzing protein bar (choc coconut is my favourite!).

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At work...

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I always start my working day with general admin to keep on top of the work I do for the different clients and companies I work with. A lot of the time this involves social media work and networking - it's a hard life!

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I'll normally have a few meetings throughout the week, which normally involve planning for a nutrition workshop over a nice cup of coffee. After this I'll spend a bit of time planning a presentation and the snacks that I'll make as part of the workshop - food is definitely the way to a happy crowd! 

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I cook and bake every day, it's a passion! I really enjoy varying the foods I eat and hardly ever eat the same meal twice in one week! But this means I have to spend a bit of time planning recipes. So some days I have a brainstorming session to create my new recipes - Pinterest, BBC Food and travel experiences provide me with a lot of the inspiration.

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Ready, steady, cook!

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Most of the time I'll know ahead of time what I'll be making and plan a rough recipe. I'll start with the main ingredients that I know are essential to give me the texture and base flavours I'm looking for. Then the creativity comes in! I like to change things up by adding in other ingredients to give my bakes a nutritious boost - my favourite ingredients are cacao nibs, milled seeds, nut butter or protein powder if I'm making a sports snack. My speciality is healthy treats, and I do my best to bring those indulgent flavours to my healthy bakes! Chocolate is always a winner!

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Time to taste...

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I always sample my creations first, and I'm a tough critic! If I'm happy with how it's turned out, I'll take samples around to my friends and colleagues for them all to try. The swimmers at the British Swimming Breakfast Club always get to sample my sporty snacks, so the high protein, nutrient-dense snacks are all theirs! I'll also share my bakes with friends and colleagues in the office where I work part-time - I think everyone expects delicious treats when they see me now!

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I really do love my job because it helps me show people how delicious healthy food can be. By getting creative and putting in a bit of time it's possible to make nutritious meals and snacks that are so tasty too. So if you'd like a bit of inspiration, make sure you keep an eye on the GetBuzzing blog for all of my GetBuzzing recipes and check me out on Instagram! 

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Chocolate Chip Wowbutter Muffins

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Ingredients

  • 4 tablespoons unsalted butter
  • 3/4 cup wowbutter (available on amazon)
  • 2 medium ripe bananas
  • 1/3 cup honey
  • 2 eggs
  • 2 teaspoons vanilla extract
  • 1 cup milk oat milk
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 cups white whole wheat flour or all purpose flour
  • 1/2 cup chocolate chips

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Instructions

  • Preheat oven to 180oC. Grease your muffin trays. This recipe serves roughly 6 muffins
  • Melt the butter in your microwave in a large microwave-safe bowl (or melt in a pan on the stove).
  • Add the wowbutter to the bowl with the butter and whisk until smooth.
  • Add the bananas to the bowl and mash with a fork.
  • Whisk in the honey, eggs, vanilla and milk.
  • Add the baking soda and salt and whisk until everything is well combined.
  • Add the flour and use a rubber spatula to mix until just combined. Fold in the chocolate chips.
  • Scoop the batter into the greased muffin pans. Bake for 16-17 minutes, or until knife comes out clean. Let muffins cool in the pan for 5 minutes and then transfer to a wire rack to finish cooling.

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PRO-AM DAY WITH AMBASSADOR DANNY WILLETT

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Twitter - @Danny_Willett
Instagram - @danny.willett
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No alarm this morning as I’ve got an afternoon tee time, although my boys are generally 6am starters!!!  Right on queue, they come and wake us up. I get up with them to get their milk sorted and make myself a strong coffee. 
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8am - I make porridge with oats and like to sprinkle on a Chocolate Coconut High Protein Bar to get some extra calories for the day ahead but it also tastes pretty awesome!!! I have another coffee with this and try to get some water on board. 
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9am - meet at the European Tour media trucks for a Q&A with Andrew Cotter...always good fun. 
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10am - I head to the gym where I’ll do 30 mins cardio, followed by some movement bits.
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11.30am - I’ll make my way to the player lounge for a quick bite for lunch, then I’ll meet my caddie Sam on the putting green, I’ll squeeze in a Wowbutter Getbuzzing Bar
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I’ll do 30 mins on the putting green before heading to the driving range for 45 mins. 
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1.10pm - Head to the tee and meet my amateur partners for the day. 
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1.20pm - Tee off - I generally try to eat another 2 getbuzzing bars in the round along with a protein shake and maybe 2 bananas to keep my energy levels high.
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6.20pm - shake hands on the 18th green and then I head straight for dinner with the family to Michel Roux’s XIX restaurant, steak and chips were amazing!! 
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Finally get back to the apartment and put my feet up and watch Netflix ahead of my 1.40pm tee time on Thursday for round one. 
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Rachael Burfords Food Diary

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Women’s England Rugby Player

Twitter - @Rachaelburf12
Instagram - @rachaelburf12
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It always is interesting to know how athletes full themselves for training and playing and if it is any different! Get Buzzing fuel me for my sessions and so I thought I would share an insight to what I do on both and match day and training days. I’m not an expert but over the years I have learnt what works for me and what doesn’t. I have also done a DNA profiling to really understand my body and what my body needs and responds well to from a nutrition point of view. Muhdo have given a greater insight to this area. Most athletes will stick to foods and a routine, consistency is key, your see with my food diary below I eat the same type of foods over and over! This is some peoples worst nightmare but it works for me. That’s what is key to nutrition you need to find what works for you as an individual.

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Game day feed… I always eat the same things… unless it’s a different Kick off timing.

Our match day times are around 2:30. I will also have a large breakfast fuelled with protein, carbs and fats. If we have a later Kick off, my go to lunch meal would be a peanut butter and banana wrap.

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Match day breakfast

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Breakfast 1: 3eggs either scrabbled or pouched with avocado and bacon

Breakfast 2: Followed by a big bowl of porridge, made with milk, topped with honey and berries.

I am usually stuffed by the end but it’s unlikely I will eat again before Kick-off, I might have a snack such as a Getbuzzing Bar or a banana. Along with my breakfast I will have a electrolyte I use Phizz and will consume around 2L before the game. My other fuel is coffee, most days I normally have 3 coffees before 10 am., but on match days I will hold off having a  coffee because I would rather have them closer to the game.

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  • Pre game or on route I will have either Wowbutter or Mint choc chip Get Buzzing bar… I try and only have half but sometime nervous energy kicks in and I eat the whole bar.
  • Half time I will have Carbohydrate gel (usually half) Depending on how I’m feeling to give me a boost for the next half.
  • Postgame straight after the game I will consume a protein shake along with a bottle of water to begin the recovery process.

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Heavy Training days

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  • Breakfast - 3 Eggs, bacon and avocado and mushrooms
  • Lunch - Various, chicken and halloumi wrap , salads or leftovers from dinner the night before
  • Dinner – Generally will always contain a meat source and vegetables. Broccoli mash is one of my favourites right now!
  • Snacks - Yoghurt, fruit, nuts, rice cakes, Getbuzzing bar, Smoothies or protein shakes 

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Light training days

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  • Breakfast - 3eggs pouched or scrabbled ( on their own)
  • Lunch – Various, chicken and halloumi wrap , salads or leftovers from dinner the night before
  • Dinner – Vegetables and a meat source
  • Snacks - Yoghurt, fruit, Getbuzzing bar, protein shakes 

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Days off

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Even when I’m not training I don’t change what I have too much because in these days I’m still active I have 2 dogs which I take on long walks, often coaching so on my feet a lot. These days are also about recovering and preparing for you next session so it’s still just as important to get a balance of Carbohydrate, fats and protein. The only thing I do slightly change is I try not to snack between meals as much on training days.

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Hydration

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What I try to make sure is I’m drinking plenty of water every day no matter what type of training day it is. My aim is 2.5L.

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Treats

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It’s all about balance! You have to enjoy what you eat and feed the soul some chocolate or whatever your guilty pleasure is…… This is why I love the Mint Choc Chip and wowbutter bars! Peanut butter is my weakness and so it’s dark chocolate! So these hit the spot daily for me!

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A few takeaway points that everyone can easily apply :

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  1. Stay hydrated, Drinks lots of water
  2. Basis Food prep can really help. Plan your weekly meal and shop- helps save money too!
  3. Ensure every meal has a colour
  4. Have a balance to your plate, fats, carbs, protein
  5. Enjoy food! Have that bit of cake just not the whole thing

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GetBuzzing Wowbutter Donuts

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Recipe by - Tiff Afflick AKA @thecookingyam

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Ingredients
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  • 1 ripe banana
  • 1 egg
  • 1/2 cup Bam Organic Vanilla Protein Milk
  • 3/4 cup wholemeal flour
  • 1/2 tsp baking powder
  • 2 tbsp syrup or honey
  • 1 1/2 Getbuzzing Wowbutter bars
  • 4 cubes dark chocolate (melted)
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Method
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  1. Mash the banana until smooth, then beat in 1 egg
  2. Add in the milk and syrup
  3. Mix in the flour, baking powder and 1 crumbled Wowbutter bar
  4. Pour the mixture into silicon donut moulds and bake for 15 minutes at 200oC until golden and firm
  5. Leave donuts to cool, then dip the top in melted chocolate to cover
  6. Finish with a sprinkle of Wowbutter bar, then leave to chill until the chocolate has set

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Chocolate Protein Banana Loaf

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Ingredients 

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200g Flour 

50g ground almonds (Use coconut flour if unable to have nuts)

25g Cocoa Powder

1 tsb baking powder

1/4 tsp bicarbonate of Soda

3 bananas

2 eggs

125g butter

100g chocolate protein powder

50g soft brown sugar

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Directions

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1. Pre heat oven to 170oC and line a loaf tin.

2. Melt the butter in a large mixing bowl and add all ingredients. Mix until well combined. 

3. Add the batter to the loaf tin and place in the oven for 50 minutes or until a knife comes out clean.

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Cherry Muffins

Recipe by Tiff Afflick

@thecookingyam

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Ingredients:

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  • 1 1/5 Getbuzzing Cherry Protein bars
  • 2 cups wholemeal self-raising flour
  • 2 eggs
  • 100ml milk of choice
  • 2 tbsp oil
  • 50g agave/maple syrup
  • 1 tsp baking powder

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For the compote filling:
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  • 1 cup cherries (stones removed)
  • 1tsp syrup
  • Splash of water
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Method:

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  1. Whisk the eggs, milk and syrup together in a mixing bowl
  2. Fold in the flour and baking powder
  3. Crumble 1 of the bars into the mixture
  4. Divide the mixture between 8 muffin cases or greased muffin moulds
  5. Top each muffin with an extra bit of crumble, then bake for 18-20 mins until golden and firm
  6. Make the cherry compote by simmering the ingredients together for 10 mins, then blend to a thick puree (you can leave some chunks in if you prefer)
  7. Use a piping bag and nozzle to pipe the cherry compote into the centre of each muffin
  8. Store in an airtight container for up to 4 days or freeze on the day of baking

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Vanilla Crumble Bar

Ingredients

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Cake 

  • 100g Butter
  • 100g Plain Flour
  • 100g Honey or Brown Sugar
  • 3 Eggs

Crumble Topping

  • 4 Getbuzzing Vanilla and Seed Bar
  • 50g Desicated Coconut 

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Directions

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1. Line a rectangular baking tin (or any shape) 26x16cm. Pre heat oven to 180oC.

2. To make the cake, place all ingredients into a bowl and mix until well combined. Pour into the prepared tin. 

3. In a bowl crumble the 4 Vanilla and Seed Getbuzzing bars and add the desicated coconut. 

4. Add the the crumple onto the mixture until all the batter is covered. 

5. Place in the oven and bake for 20- 25 minutes or until golden.

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Banoffee Crepes

 

Recipe by Tiff Afflick AKA @thecookingyam

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Ingredients:

  • 1 egg
  • 1 cup Bam Organic Banoffee
  • 1 cup wholemeal flour
  • 1 GetBuzzing banana bar

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Method:

  1. Mix all ingredients together in a food processor/blender
  2. Pour batches of the mixture onto a crepe pan or frying pan (brushed with a little oil before hand) one at a time. Spread the mixture to make a large circle
  3. When the top of the pancake is dry (cooked), flip and cook for a further 30secs
  4. Repeat until all of the mixture is used up
  5. Top the pancakes with your favourite additions - a generous spoonful of Greek yoghurt, banana slices and crumbled GetBuzzing banana bar work well

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Mixed Berry Cheesecakes

Recipe by - @thecookingyam

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Ingredients

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  • 4 Mixed Berry GetBuzzing bars
  • 300g quark
  • 1/4tsp vanilla flavour drops, or 1/2 tsp vanilla extract and 2tbsp maple syrup
  • A few strawberries to decorate

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Method

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  1. Crumble the bars into a mixing bowl, then microwave for 30s
  2. Mix in 50ml hot water until the mixture becomes sticky
  3. Divide the mixture between 8 greased muffin moulds and press into a cup shape around each mould
  4. Bake for 10mins 
  5. Leave the oat cups to cool
  6. Mix the vanilla/vanilla + syrup together, then divide between the flapjack cups
  7. Top with slices of strawberry to decorate 

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Chocolate Peanut Butter Protein Brownies

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Ingredients

  • 2 scoops of chocolate protein powder (60ml scoop)
  • 2 tbsp cocoa powder
  • 3 eggs
  • 1 tsp vanilla extract
  • 2-3 tbsp peanut butter or wowbutter spread
  • 1/2 cup of oat milk
  • 1 tsp of baking powder
  • Dark chocolate chips for decoration

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Instructions

  1. Preheat the oven to 180 oC and prepare a brownie tin for baking.
  2. Measure out the protein powder, cocoa powder and baking powder and place in a bowl. Mix in the eggs, vanilla extract and oat milk and stir until well combined. Stir well before pouring into a prepared tin. Add dollops of peanut butter randomly to the mix and swirl with a spoon then sprinkle over some dark chocolate chips for decoration. Bake for 15-20 minutes until cooked. Allow to cool for 10 minutes before cutting - devour and enjoy!

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Banana Butter Muffins

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  • 1 Cup plain flour
  • 1 Egg
  • 3 Mashed bananas
  • 70g Honey
  • 50g Wowbutter 
  • 1 tsbp baking soda
  • 1tbsp Vanilla essence 

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1. Pre heat oven to 175oC and lay out muffin cases on to a tray.

2. Add all ingredients to a bowl and mix until well combined. 

3. Fill half the muffin cases up with the mixture. 

4. Bake for 20-25 mins or until golden brown.

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Dark Chocolate and pistachio babka buns

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Ingredients

  • Plain flour 500g, plus extra for dusting
  • Caster sugar 30g
  • Salt 1 tsp
  • Dried yeast 7g
  • Lemon 1, zested
  • Oat milk 275ml
  • Unsalted butter 75g
  • Eggs 2, 1 beaten to glaze

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Filling

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  • Unsalted butter 75g
  • Dark chocolate 75g
  • Icing sugar 2 tbsp
  • Cocoa powder 2 tbsp
  • Pistachios 75g, roughly chopped, plus extra for decoration*

*Coconut flakes can be used to replace.

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Directions 

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1. Dough - put the flour, sugar, salt, yeast and lemon zest into a large bowl and mix together. Put the milk and butter into a small pan and heat gently until the butter has melted, then set aside to cool to lukewarm. Add the milk mixture and 1 egg to the flour mixture, gradually, and mix to form a tough dough (you may not need all of the liquid). Knead until the dough is smooth and elastic (10-15 minutes). Put the dough into an oiled bowl, cover with clingfilm and allow to rise for about an hour, or until doubled in size.

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2. Filling - put the butter and chocolate into a small, heatproof bowl set over a pan of simmering water, heating until fully melted. Remove from the heat and use a small whisk to mix in the icing sugar and cocoa powder. Set aside until thickened to a spreadable consistency.

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3. Put the dough on a lightly floured work surface and roll out into a rectangle, roughly 40 x 60cm. Spread the filling over half of the dough and top with the pistachios and sea salt flakes. Fold the uncovered dough over the filling and gently press together. Using a sharp knife or a pizza cutter, cut into thin strips between 2 and 2.5cm thick. Twist each strand of dough a few times then, gripping one end between your thumb and forefingers, coil the dough around the fingers to form a bun shape, finishing by folding the end of the dough over and under.

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4. Put each bun onto a baking paper-lined tray, leaving 5cm of space between each bun. Cover the tray lightly with a piece of clingfilm and set aside until risen and puffy (about 45 minutes – 1 hour).

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5. Heat the oven to 190C/fan 170C/gas 5. When ready to bake, brush the buns with beaten egg. Bake for 20 minutes or until golden brown.

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Recipe from - https://www.olivemagazine.com/recipes/baking-and-desserts/chocolate-and-salted-pistachio-babka-buns/

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MEDICINE BALL WORKOUT

Using just 1 medicine ball try this killer AB circuit!

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5 ROUNDS

1 Minute rest between rounds

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TOE TOUCH x 20

Great for targeting those upper abs.

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  • Lie on your back and being careful of your lower back, lift your legs until they’re perpendicular to the mat. 
  • Hold the medicine ball in both hands and extend your arms, so it is directly above your chest. Keeping your legs as still as possible, lift your chest and shoulders off of the floor and reach the medicine ball towards your toes. 
  • Carefully roll back to the starting position

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MOUNTAIN CLIMBERS x 50

Great way to build your core strength. 
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  • Start in a high plank position, put the medicine ball underneath both of your hands. 
  • Engage your core and then begin to bring one knee in towards your chest, then follow this with the opposite knee. 
  • Once you’ve got the hang of it, you want to slowly begin to increase the pace while keeping your core engaged, your hips level and your spine neutral.  

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MEDICINE BALL TWISTS x 20

Perfect all-rounder ab exercise.

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  • Begin in a seated position with your knees bent and your feet flat on the floor. 
  • Grab your medicine ball and hold it a few inches away from your chest. 
  • Next up, slightly lean back ensuring you keep a neutral spine, and lift your feet a few inches off of the floor. 
  • Keeping your body centred, twist the ball to your left hip bone and then to your right.

Ensure that your core remains engaged throughout. 

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WOOD CHOPPERS x 20

Great for strengthening you obliques.

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  • Stand upright with your feet hip-width apart, a neutral spine and soft knees. 
  • Begin by bringing the medicine ball up to the right side of your body, fully extending your arms at the top without locking out. 
  • Bring the ball down and across to the left side of your body, bending your knees slightly rotating your torso. 
  • You want to finish the movement with the ball at about the height of your left knee. 

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REVERSE PLANK x 1 MIN

Great way to advance your core workout. 

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  • Get yourself into a high plank position with the medicine ball near your feet. 
  • Carefully place one foot on top of the ball, ensure your core is stabilised and then place the other foot next to it ensuring that they are balanced. 
  • Remain as stable as possible and keep your core engaged. 

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Make sure to refuel with plenty of water and a getbuzzing bar!

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CHERRY MAY OFFER

*While stocks last
Limited time only 
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Grab 40% off our Cherry Protein Bars!

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Cherries are a good source of fibre, vitamins and minerals, including potassium, calcium, vitamin A and folic acid. They are also well known for their antioxidant properties. A portion of 14 cherries counts as one of your five a day.

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Dark Chocolate and Date Brownie

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Ingredients 

1/2 Cup Coconut Flour

200g Dark Chocolate Chunks

4 Eggs

1 tsb Gluten Free Baking Powder

10-12 Dates, pitted and diced 

1/2 Cup date syrup or Honey

1/4 Cup Cocoa Powder

1/2 Cup Coconut Oil

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Directions

Pre heat oven to 180oC and line a 9 inch cake tin, or loaf tin.

Add all dry ingredients to a bowl followed by eggs, date syrup, melted coconut oil, dates and dark chocolate, mix together.

Add to your cake tin and bake for 20-25 mins. 

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Easter Magic Bars

Chocolate Chunk Protein Banana Bread


RECIPE (makes 8 large slices)

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Ingredients

  • 2 large ripe bananas, mashed with a fork (approx. 250g)
  • 70g spelt flour
  • 50g ground almonds
  • 30g vanilla/chocolate protein powder
  • 1 egg
  • 30ml coconut oil, melted
  • 30g honey
  • 30g walnuts, optional
  • 30g dark chocolate, broken into chunks 
  • 2 tsp baking powder
  • 1 tsp cinnamon
  • 1 tsp vanilla extract

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Method

1) Preheat oven to 180 degrees and line a loaf tin with baking paper

2) In a large mixing bowl, mix together all the dry ingredients

3) Then add all the wet ingredients and beat with a wooden spoon until well-combined

4) Stir through the dark chocolate and chopped walnuts (saving a bit for the toppings)

5) Pour mixture into the prepared loaf tin and sprinkle with the leftover chocolate and walnuts

6) Bake in oven for 50 minutes - 1 hour (or until the skewer comes out clean)

7) Leave to cool for 15 minutes and then slice carefully... and eat!

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Chocolate, Date and Seed Pinwheels

Chocolate, Date and Seed Pinwheels (Makes 6)

Recipe by: Tiff Afflick

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Ingredients: 

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  • 3 Date and Seed GetBuzzing bars
  • 50ml hot water + 3 tbsp for the cocoa filling
  • 2 tablespoons cacao/cocoa powder
  • 1tbsp honey
  • 3tbsp milk (dairy or plant-based)

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Method:

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  1. To make the chocolate topping, mix the cacao powder, honey and milk together to make a smooth, thick paste
  2. Break the bars down into small chunks, then microwave for 60 seconds to soften
  3. Mix the water into the bar mixture and stir to combine
  4. Flatten the mixture onto greaseproof paper, then shape into a small square around 20cm x 20cm
  5. Spread the cocoa mixture onto the square, leaving a 1cm gap on one edge to allow for the filling to spread out
  6. Lift the baking paper at one end and carefully roll to form a cylinder out of the bar/cacao mixture (like a swiss roll)
  7. Allow the roll to chill for at least 1 hour, then divide into 6 portions
  8. Keep in an airtight container in the fridge to enjoy for up to 5 days

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Coconut Loaf Cake

Coconut Loaf Cake

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Ingredients

100g Butter 

100g Soft Brown Sugar

150g Self Raising flour 

50g Desicated Coconut 

1 tsp Baking Powder

2 Eggs

1 tsp Vanilla Essence

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Topping

100g Natural Yogurt

1 tsp Honey

Desicated Coconut 

Vanilla Essence

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Method 

1. Pre heat oven to 160oC and line a loaf tin.

2. Add all cake ingredients to a large bowl and mix well. Once well combined add to lined loaf tin and cook for 25 minutes or until slightly brown or a knife comes out clean. 

3. While the loaf is baking mix together the topping ingredients and place in the fridge until the loaf is out and has cooled. 

4. Once the loaf has cooled add the topping. If placed on while the loaf is hot the topping will slide off.

5. Slice and enjoy!

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WOWBUTTER CHOCOLATE PANCAKES

Wowbutter Chocolate Pancakes (Makes 6-8)

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Recipe by Tiff Afflick

@thecookingyam

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Ingredients:

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  • 1 large ripe banana
  • 1 egg
  • 1 heaped tbsp cocoa powder
  • 1 tsp baking powder
  • 1/2 cup milk
  • 1 cup oats
  • 1 Wowbutter GetBuzzing bar

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Method:

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  1. Blend the banana, oats, egg, cocoa powder, milk and baking powder together until smooth
  2. Heat a frying pan with a little drizzle of oil
  3. Crumble the Wowbutter bar into small chunks
  4. Add 3-4 tablespoons of the pancake batter to the pan for at a time - you choose the size! 
  5. Top with a light crumble of Wowbutter bar, followed by an extra tablespoon or two of pancake batter to coat
  6. When the edges have cooked through, flip the pancake and cook for a further 45-60s until risen
  7. Plate up the pancake, then repeat with the remaining batter
  8. Serve up the pancakes with your choice of toppings - a good helping of Greek yoghurt with crumbled Wowbutter bar and chocolate sauce are a delicious combination! 

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Healthy Banana Bread

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INGREDIENTS 

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  • 3 medium mashed very ripe bananas
  • 2 eggs
  • ¼ cup coconut oil, melted and cooled (can also use melted butter or avocado oil)
  • ⅓ cup honey
  • 1/2 cup nonfat plain greek yogurt
  • 1 teaspoon vanilla extract
  • 2 cup whole wheat flour
  • 1 teaspoon baking soda
  • ½ teaspoon cinnamon
  • ½ cup Added extras - dried fruit/chocolate chips/walnuts/coconut flakes

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INSTRUCTIONS

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  1. Preheat oven to 180 degrees C. Line a 8x4 inch pan with parchment paper and grease the inside of the pan to prevent sticking.
  2. Add mashed banana, eggs, coconut oil, honey, greek yogurt and vanilla extract to a blender and blend until smooth and well combined. Pour into a large bowl.
  3. Next add in the dry ingredients: flour, baking soda, cinnamon and salt. Mix well until just combined. Do not overmix. At this point you can fold in any of the following: ½ cup chopped walnuts, ½ cup chocolate chips, ½ cup coconut flakes or 3/4 cup dried fruit.
  4. Pour batter into prepared pan. Split a banana down the middle then add on top of the batter or just add banana slices on top, side by side. Bake for 55-65 minutes or until a tester inserted into the middle comes out clean or with just a few crumbs attached. Allow bread to cool in the pan for 10 minutes, then remove and transfer to a wire rack to finish cooling.
  5. Once bread is cool, cut into 12 slices. Enjoy!

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NUT ALLERGIES - THE FACTS!

Nut allergies are now becoming extremely common in todays world with many airlines and schools becoming 'nut free'. Here at getbuzzing all our delicious bars are 100% Nut Free using the 9 Nut Test to ensure there is not a trace of nuts in any of our bars which gives peace of mind to all our customers.

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Peanut allergy and tree nut allergy can sometimes result in severe allergic reactions and understandably this can cause intense anxiety among those affected and their families.

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How common are peanut allergy and tree nut allergy?

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Research has shown that peanut allergy among children increased significantly during the 1990s. In 2002 a medical team on the Isle of Wight found that around 1 in 70 children across the UK was allergic to peanuts, compared with 1 in 200 a decade before. (Grundy et al, 2002).

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The high rates of peanut allergy were acknowledged in a UK Government report in 2004, which put the figure among children in England at around 250,000 (House of Commons 2004). Similar trends for peanut allergy have been noted in the USA (Sicherer et al, 2010).

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How do I reduce risks?

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Shopping - Always read food labels, even if you are buying a product you have eaten many times before as recipes and manufacturing methods sometimes change. Check both the inner and outer wrapping of multipacks.

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All pre-packaged food sold within the EU, including the UK, must declare and highlight the presence in the ingredient list of 14 major allergens even if they appear in small quantities. These 14 allergens include:

Peanuts and common tree nuts (almonds, hazelnuts, walnuts, cashew nuts, pecan nuts, Brazil nuts, pistachio nuts, macadamia nuts and Queensland nuts).

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“May contain” warnings (sometimes known as advisory labelling) are used by food companies where there is a risk of cross-contamination during the production process. 

Food tips:

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1. Watch out for:

Satay sauce (made with peanuts)
Pesto sauce (which can contain tree nuts or pine nuts) 
Marzipan and praline (confectionery products made with nuts).
Salad dressings may contain nut oils.

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2. Foods likely to contain peanuts or tree nuts include the following:

Cakes
biscuits
pastries
cereal bars
confectionery
ice cream
desserts
vegetarian products
salads
salad dressings

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This list is not exhaustive.

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3. Roasting and heat treatment do not reduce the allergenicity (capacity to produce an allergic reaction) of peanuts or tree nuts. In fact laboratory experiments have suggested that roasting and heating peanuts (but not boiling) may actually increase their allergenicity (Maleki et al 2000).

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4. Be careful when others share food with you. For example, a member of the Anaphylaxis Campaign reports that her son suffered a severe allergic reaction after drinking from a classmate’s bottle. The classmate had eaten peanuts.

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Key message: The question of what else to avoid is one that must be discussed with your allergy doctor. All individuals are different and require specific advice.

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About the Anaphylaxis Campaign: Supporting people with severe allergies The Anaphylaxis Campaign is the only UK wide charity to exclusively meet the needs of the growing numbers of people at risk from severe allergic reactions (anaphylaxis) by providing information and support relating to foods and other triggers such as latex, drugs and insect stings.

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Our focus is on medical facts, food labelling, risk reduction and allergen management. The Campaign offers tailored services for individual, clinical professional and corporate members.

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Visit our website www.anaphylaxis.org.uk and follow us on Twitter @Anaphylaxiscoms.

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Getbuzzing Valentines Heart Recipe

Recipe made by Tiff Afflick - @thecookingyam

https://thecookingyam.wordpress.com/

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Sharer Berry Heart (Serves 8) 

Ingredients: 

 

  • 2 Cherry Protein GetBuzzing bars + 2 Mixed Berry GetBuzzing bars (or 4 of one single flavour) 
  • 50ml hot water
  • Tablespoon cacao/cocoa powder
  • 1tsp honey
  • 3tbsp milk and a splash of hot water
  • 2 heaped tablespoons of Skyr/Greek yoghurt
  • 3 strawberries to decorate

 

Method:

 

  1. To make the chocolate topping, mix the cacao powder, honey and milk together to make a smooth, thick paste
  2. Break the bars down into small chunks, then microwave for 60 seconds to soften
  3. Mix the water into the bar mixture and stir to combine
  4. Flatten the mixture onto a lined baking tray, then shape into a large heart
  5. Bake at 200C for 20 minutes until completely firm
  6. Remove from the oven and leave to chill completely
  7. Decorate by spreading the Skyr on top, adding slices of strawberry to the outside of heart, then finishing with a drizzle of the chocolate sauce

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Mint Choc Mini Hearts (Makes 5-6)

Ingredients:

 

  • 2 Mint Choc GetBuzzing bars
  • 50ml hot water
  • 2 tablespoons Skyr/Greek yoghurt
  • Extra chocolate drizzle to decorate (reserved from above)

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Method:

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  1. Break the bars down into small chunks, then microwave for 60 seconds to soften
  2. Mix the water into the bar mixture and stir to combine
  3. Place small handfuls of the mixture onto a lined baking tray, then shape into a mini heart using a small heart-shaped mould - repeat until all of the mixture is used up
  4. Bake at 200degC for 12-15 minutes until completely firm
  5. Remove from the oven and leave to chill completely
  6. Decorate by spreading the Skyr/yoghurt on top, then finishing with a drizzle of the chocolate sauce

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Training in Tenerife with...

OLIVIA BREEN

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Paralympic Athlete

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Instagram - @livvy_breen
Twitter - @BreenOlivia
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So after a lovely Christmas at home celebrating with family and friends I flew out to Tenerife for some warm weather training in the sunshine. It is so amazing to feel the sun at this time of the year. Having cerebral palsy means my muscles get much stiffer in the Winter so it’s really important for me to get some warmth.
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The facilities in Tenerife for training are also excellent and everything is so close together and convenient. Having an opportunity to completely focus on training away from all the distractions at home is also really helpful. I am here with my coach and our training group and there are also quite a few of other British athletes over here which makes it good fun aswell.
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It’s also been great being able to have Get Buzzing bars before and after training. I have been having some of the banana flavoured flapjack bars sprinkled on yogurt with some fruit for breakfast which is so delicious and a great way to start the day.
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The training over here is intense and hard so it is really helpful to recover with Get Buzzing. My favourite flavour are mint choc ones which in addition to really helping recovery are absolutely delicious and feel like a real treat.
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Anyway I hope everyone at home isn’t too cold - I hear it’s freezing!
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GetBuzzing Thumbprint Cookies

GetBuzzing Chia-Berry Jam Thumbprint Cookies

Recipe by - @thecookingyam

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Ingredients 

  • 2 Mixed Berry GetBuzzing bars
  • 50g mixed berries
  • 1tsp honey
  • 2tbsp chia seeds
  • 50ml hot water + 25ml for the chia seeds

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Method

  1. To make the chia jam, leave the chia seeds to soak in 25ml hot water for 5 minutes, then add in the berries and honey. Mix well, then microwave/cook on the hob for 3 minutes until the mixture is thick and the berries have softened. (You’ll need to stir regularly through the cooking process)
  2. Break the bars down into small chunks, then microwave for 60 seconds to soften
  3. Mix the water into the bar mixture and stir to combine
  4. Form 4-5 balls from the mixture, then flatten onto a lined baking tray
  5. Use your thumb to create a well in the middle of each cookie and fill with a spoonful of the chia jam mixture
  6. Bake at 200C for 10 minutes
  7. Remove from the oven and enjoy warm or leave to chill

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GetBuzzing Choco-Banana Thumbprint Cookies

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Ingredients

  • 2 Banana and Date GetBuzzing bars
  • 50ml hot water
  • 15g cacao/cocoa powder
  • 1tsp honey
  • 3tbsp plant-based milk

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Method

  1. To make the chocolate topping, mix the cacao powder, honey and milk together to make a smooth, thick paste
  2. Break the bars down into small chunks, then microwave for 60 seconds to soften
  3. Mix the water into the bar mixture and stir to combine
  4. Form 4-5 balls from the mixture, then flatten onto a lined baking tray
  5. Use your thumb to create a well in the middle of each cookie and fill with a spoonful of the chocolate mixture
  6. Bake at 200C for 10 minutes
  7. Remove from the oven and enjoy warm or leave to chill

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Make sure to check out all the amazing Getbuzzing recipes by Tiff Afflick AKA thecookingyam!

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https://thecookingyam.wordpress.com/getbuzzing-blog/

 

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Wowbutter, Banana and Weetabix Bars

The perfect healthy breakfast bar for those on-the-go!

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Ingredients

  • 5 weetabix, crushed
  • 2 cup of oats
  • 3 tbsp golden syrup
  • 50g butter
  • 3 tbsp wowbutter (peanut butter)
  • 3 bananas, mashed

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Instructions

  1. Pre-heat oven to 160C. Grease and line a 20cm square tin with baking parchment.
  2. Heat the peanut butter, butter and golden syrup in a pan until melted. Tip the mixture into a large bowl.
  3. Add the mashed banana, oats and weetabix. Mix well until the mixture is evenly coated.
  4. Tip the mixture into the tin and level the surface.
  5. Bake for around 30 minutes, until golden. Cut into 8 pieces and store in an airtight container.

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WORKOUT WORKOUT WORKOUT

Giving you a couple of workouts to smash this weekend!

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Workout 1 

AB ATTACK

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20 Russian Twists
20 Leg Raise
20 Mountain Climbers 
1 Minute Plank
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5 Rounds 
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30 seconds rest between sets
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WORKOUT 2

BODY BLITZ

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10 Burpees
12 Jump Lunges
14 DB Thrusters
16 KB Swings
20 Calorie Bike
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5 Rounds for time
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Refuel and hydrate with a Getbuzzing bar and water!

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A DAY IN THE LIFE OF

Amy Shaw MSc

AFC Wimbledon Head Coach

SHAW FIT Complete Coaching

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My days are ultra-busy working as the Lead Academy Sport Scientist at AFC Wimbledon and running an online personal training business too. So, for me having the right balance of nutrition and training is essential, I have to plan my days and prepare food in advance to get the most out of myself.
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On a Tuesday, I am in all-day at the academy. I make sure my bag and food has been packed/prepped the night before so waking up I have time to exercise before leaving for work. My typical day is below:
05:15am - My alarm goes off: I wake up to a daylight lamp so getting up when it’s a dark wintery morning doesn’t affect me so much. A glass of water upon waking and a black coffee sets me up for the first part of the day.
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05:20am – Time to exercise! I will normally go outside and run for 20-25 minutes, grab a set of dumbbells to complete a full body circuit or jump on the boxing bag at home. With limited time on a Tuesday morning I have to be efficient with my training, then it’s time for a quick shower and I leave for work at 6am.
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07:10am – Quick stop at a local coffee shop: Time to catch up on emails, client messages, updating training plans, social media and reading with a cup of tea and glass of water. I love getting stuck into personal development books that help take myself and my clients to the next level.
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07:45am – I normally arrive at the training ground and it’s time for breakfast. I’ll normally have scrambled eggs and smoked Salmon, or protein porridge oats prepared with another glass of water. Breakfast has to fuel me until lunch time so it’s important I get the right amount of nutrients into my body.
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12:00 noon – After a morning of testing and training with players, it’s time for lunch. It varies but I normally have a source of lean protein, carbohydrate and lots of colour through vegetables – very filling and nutritious.
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15:30pm – After going to the gym with the U18s, I’m back in the office so I have a mid-afternoon snack. I normally mix a whey protein shake and eat a Get Buzzing bar which keeps me fuelled until the early evening.
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16:30pm to 19:30pm – Practical session delivery in the gym with individual players, then it’s time to deliver group sessions in the gym or pitch side from 17:45pm to improve physical performance with the U13-14s. After training has finished, I’ll normally have some fruit to snack on with a glass of water before the long journey home.
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21:00pm – I get home and prepare my dinner, whilst it’s cooking, I’ll prepare everything for the next day. Productivity at its finest! For dinner I’ll normally have a balanced meal of protein, fats and carbohydrates with a drink of water. One of my favourites that takes no longer than 15 minutes to cook is grilled seasoned chicken, avocado, rice and mixed vegetables with some Greek yogurt for pudding.
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22:00pm – I always aim to be in bed for 10pm, this allows at least 7 hours sleep each night. Sleep is so important for recovery, it allows your body to regenerate, repair and be ready to go for the next day ahead. 
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Tuesday is a long day for me, but I love keeping busy and having plenty of things to get on with! I enjoy my work and that certainly helps too! If you’d like any help with training or nutrition go to getshawfit.co.uk and send me a message!
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Amy Shaw

Twitter: @getshawfit
Instagram: @getshawfit
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Banana and coconut slices

The perfect on the go, healthy snack for the new year!

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Ingredients

3 ripe bananas

300g Oats

50g Butter

200g Coconut oil

200g Honey

200g Self raising flour

30g Coconut flakes

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Directions

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1. Pre heat oven to 180oC and line and butter a rectangle baking tin (18cm)

2. Melt the butter and coconut oil in a large bowl. Add in the honey, flour and 200g oats and mix together. 

3. Add half the mixture to the baking tin and pat down. Mash the ripe bananas in a seperate bowl and add on top to the mixture already in the tin.

4. With the remaining mixture add 30g coconut flakes and the remaining 100g oats. This should be thicker than the last batch.

5. Add this evening to the banana layer but do not pat down.

6. Bake in the oven for 20-25 minutes or until golden on top.

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A day in the life of...

 James Ledger T12 100m sprinter 

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Twitter - @jamesledger93

Instagram - @jamesledger93

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At the moment we are right in the middle of winters training! This is where our highest volume of training takes place, we look to improve a number of physical aspects this time of the year as we are not racing we can push our bodies to it’s limits! Not only do we try to make the technical improvements but look to improve speed endurance, overall endurance, explosive power, speed and many other physical attributes associated with 100m sprinting. As we are working hard each session to make these adaptations it’s important to recover well!

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Our week is broken down into a 6 day week;

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Monday - Gym/mobility

Tuesday - Track

Wednesday - Gym/mobility

Thursday - Track

Friday - Gym

Saturday - Track

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A typical Breakfast would be...

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Breakfast for me starts the night before as I like to make overnight oats! I like to have;

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  • 5-6 tbsp of raw oats
  • Coconut sprinkles
  • Banana
  • Raspberries
  • Broken up GetBuzzing high protein nut free cherry bar
  • Almond milk
  • Sealed in a jar overnight in the fridge

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This is something I particular like to have before gym sessions as it provides me with the energy I need for the day!

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Track sessions

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We have 3 track sessions a week all with a purpose to develop different things, on Tuesdays for example is our big volume day an example of a session would be 2x6 200m in set times not only does this develop speed endurance but also developed rhythm which is important for 100 and 200m sprinting. After a session like this it is so important to recover so I’d always have a Chocolate Coconut Nut Free High Protein Flapjack in my bag to have straight after!

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After track I find food isn’t as readily available like at the gym so it is important to make sure I have a good protein snack after a tough session and the GetBuzzing bars are perfect for a nutritious, quick and easy snack. 

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It is so important to put the hard work in to reach your goals and ambitions! It is also important to recover and fuel your body correctly too! 

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Gooey Protein Brownies

 

RECIPE (makes 16)

Ingredients:

- 1 cup/125g wholemeal spelt flour

- 1/2 cup/50g cacao powder

- 20g chocolate whey protein powder

- 1 egg & 50ml egg whites (or 2 eggs)

- 1/4 cup/50ml coconut oil, melted

- 100ml coconut milk

- 2 tbsp/40g wowbutter/peanut butter

- 1 tbsp/25g honey

- 40g (4 squares) dark chocolate, broken into chunks

 

Method:

1) Preheat oven to 180 degrees (fan) and line a brownie tin with baking paper

2) In a large mixing bowl, mix together all the dry ingredients

3) In a separate bowl, whisk together the wet ingredients and then add them to the bowl with the dry ingredients

4) Stir through dark chocolate chunks

5) Pour batter into prepared tin and bake for 20-25 minutes (you want them to still be slightly gooey in the centre but cooked enough to hold together)

6) Leave to cool slightly before cutting into squares

 

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A Day in the life of...

OLIVIA BREEN

Paralympic Athlete

Instagram - @livvy_breen

Twitter - @Breenolivia

Annoyingly I am always an early riser so no matter what time I go to bed I will almost always wake up early. I like to start each day doing a few stretches and some core exercises to get my body moving before I have my breakfast.

 

My nutritionist and I have just come up with new nutrition plan for me with the aim of maximising my strength sessions. We are in the middle of winter training which is when we build up strength. I am also coming to the end of rehabbing tendonopathy in my right knee so building strength to support this knee is even more important than ever.

 

What I eat before, during and after these training sessions will help to maximise these sessions and protein is particularly important.

 

Breakfast

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8am - Generally I like to train in the mornings. I find this is when my body is at its best. To fuel this morning session I will have a breakfast of berries, natural yogurt with a GetBuzzing Chocolate and Coconut Nut Free High Protein Flapjack sprinkled over the top.

Chocolate and coconut are two of my favourite things so to have them together at breakfast feels like a real treat.

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Morning Training

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This will normally start around 10 and during the winter this will start with a track session. As I said in Winter we are building me up so we are working on endurance which is exhausting! A typical session in Winter will mean me running 16 x 60m back to back! After such a gruelling track session I either feel sick or starving! Either way, I always make sure that I have got a banana and  a GetBuzzing Banana Flapjack to give me the energy to face my gym session. I also drink lots of water throughout the sessions.

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Post- training

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After such a tough session it is really important for me to eat things which help my muscles recover. As I said I love chocolate so to be able to eat a Get Buzzing Mint Chocolate High Protein bar a start of this recovery makes something essential feel like a treat rather than a necessity!

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Lunch

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After training I will have a late lunch which will be something like a chicken and salad wrap, again making sure that I have plenty of protein to allow my muscles to recover but at the same time it is light, so that I stay light and lean which is important for a sprinter.

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Dinner

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Dinner will be something equally healthy and light like fish with vegetables and rice.

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Snack

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My evening snack will tend to be natural yogurt and fruit but if I feel that I have worked really hard I will allow myself a treat of a couple of squares of dark chocolate - all work and no play…!!

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As you can see, my diet is very healthy which is important to enable me to maximise my sessions. Being able to eat GetBuzzing bars really helps because unlike a lot of other “protein bars” they taste delicious and natural. It It is also reassuring to know that there are no issues with any banned substances as the products I use are approved and batch tested by Informed Sport.

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A Day In The Life Of A Racing Driver…..

British Formula 3 Racing Driver: Pavan Ravishankar

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Hi, I'm Pavan Ravishankar, a Singapore born racing driver competing in the BRDC British Formula 3. Throughout my career my diet was always something I struggled with, this was due to the difficulty of finding healthy snacks or food at a Racetrack. It wasn't until August this year that I tried my first Get Buzzing bar (Date and Seed) at my gym before a big session. I was blown away with the health content and incredible taste of this snack. It provided me with the energy I needed for my physical training session and I believe Get Buzzing have the perfect compromise between health benefit and satisfying taste. Now I take Buzzbars with me everywhere I go!

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Day in the of a Racing Driver at a typical testday...

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5:30am: Rise and shine! Quick check through my phone and straight into the shower!

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6.30am: Head to breakfast (almost always in a hotel!) Straight to the continental spread to mix myself some cereal with yogurt and top that off with some delightful berries. Straight after, head to the egg counter to get myself a plate of Scrambled Eggs and a wholemeal toast.    

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7:00am: Head to the track with the team. 

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7:30am: Unpack and prepare all my gear. Run through with my engineer the plan for the day and what we aim to work on.

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8:00am: Start warming up with some skipping and dynamic stretches to warm up my muscles and get my heart pumping.

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9:00am: Open pit lane! Testing begins. 

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11:30am: Morning testing ends. Get back into the pit lane and go through data with my engineer, figuring out what exactly we need to work on for the next session.  

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12:00pm: Usually test days are very hectic and we can't have a big lunch. So I have a light lunch and snack on my favourite Get Buzzing bar (Banana) frequently which provides me the fuel and required energy to perform well throughout the day. 

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1:30pm: Head back out for afternoon test session

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4:30pm: Back into the pits and once again go through data with my engineer and figure out what went well and what to work on next time that we are out on track. 

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5:00pm: End of test day! Get all my gear packed up, say goodbye to everyone in the team and head back home. 

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8.30pm: Arrive back home in Oxford and head in for a much needed hot shower!

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9:30pm: Hit the bed to catch some greatly desired sleep after a very long day!! 

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Healthy Carrot Cake

The best healthy carrot cake recipe!

RECIPE 

Ingredients:

Cake

- 2 carrots (250-300g), grated

- 1 & 1/2 cup (220g) wholemeal spelt flour

- 1/4 cup (60ml) coconut oil, melted

- 2 eggs

- 2 tbsp honey

- 4 tbsp coconut sugar 

- 1 tsp baking powder

- 1 tsp cinnamon

- 1 tsp nutmeg

- 1 tsp salt

- 1 tsp vanilla extract

- 30g walnuts, chopped (optional)

- 50g sultanas

 

Icing

- 100g plain greek yogurt

- 1 tbsp honey

- 1 tbsp Betty Crocker Vanila Icing 

 

Method:

1) Preheat oven to 180 degrees and line a cake tin with baking paper

2) In a large mixing bowl, combine grated carrots and spelt flour

3) In a separate bowl, whisk together eggs, honey & coconut oil before adding to the carrot mixture

4) Mix through the rest of the ingredients (spices, baking powder, sweetener of choice, walnuts and sultanas) until well-combined

5) Pour mixture into prepared cake tin and bake for approx. 45 mins -1 hour (or until skewer comes out clean)

6) Whilst the cake is cooking, prepare the icing by combining all the ingredients. Leave in fridge 

7) Once cake is cooked, remove from oven and leave to cool before icing (otherwise it will melt) and decorate.

8) Cut cake and eat!

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A day in the life of....

Hannah Martin

Great Britain and England Hockey Player

Instagram - @hkmartin7 

 

As a GB squad, we train on Mondays, Tuesdays, Thursdays and Fridays, then I play my club hockey on Mondays (training) and Saturdays (game day). Given the high intensity nature of our sessions we use Wednesdays as a recovery and dual aspiration day.    

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I will take you through my normal Monday 😊

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7:45am: Wake up, have a shower and get ready for the (long!) day ahead.

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8.00am: Go down and make my breakfast. Every training day I will have a bowl of porridge with berries and bananas. I will also make myself a smoothie for in-between sessions using my NutriBullet, which consists of spinach, kale, berries, 0% fat greek yogurt, banana and water. I then enjoy eating my breakfast in front of BBC Breakfast.

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8:40am:  Take a cup of coffee with me for the drive and leave for training.

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9:15 - 9:45am: Daily prep. This involves stretching, foam rolling, activation, resistance and explosive exercises.

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10:00 - 10:30am: Team meeting. We will get a run down of what the week will look like from a hockey training perspective, as well as what we will be doing in the session that day.  I often have something to snack on during the meeting - the mixed berries getbuzzing bar is a personal favourite as it is full of carbohydrate and perfect fuel for the session ahead!

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10:30 - 12:30pm: Training (med-high intensity).

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12:30pm: Shower and change into gym clothes for the afternoon.

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1:00pm: Lunch - normally a wrap I will have made the night before (chicken, humous, avocado, pepper and spinach in a wholemeal wrap). I’ll normally grab a coffee and have a catch up with a few of the girls too!

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2:00pm: Players meeting. All the players meet and discuss any topics of note.

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3:00 - 4:30pm: Gym.

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4:30pm: Post gym I will drive home and eat a mint chocolate high protein getbuzzing bar. These are both yummy and brilliant on the move as their high protein content allows me to recover quickly after a hard lifting session.

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6:15pm: Leave for club training. I play for Surbiton HC along with 6 of the GB other girls so we are able to lift share.

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7:30 - 9:30pm: Club training.

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10:15pm: Arrive home, and will most likely have a quick bowl of pasta before bed. It’s safe to say, I sleep very well on Mondays!

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Getbuzzing Pumpkin Pie

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Ingredients:

Base:

2 Date and seed GetBuzzing Bars

1/2 cup oats

1tbsp pumpkin seeds

50ml hot water

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Filling:

250g pumpkin puree 

1 egg

20g maple syrup

1tsp cinnamon

1tsp vanilla extract

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Topping:

Either 20g melted chocolate or a mixture of 1tbsp cacao/cocoa powder, 1tbsp maple syrup and 3tbsp hot water 

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Method:

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1. Chop the pumpkin into chunks and boil/microwave until cooked through

2 .Blend the pumpkin to a puree, along with the maple syrup, vanilla and cinnamon, then leave to cool

3. Whilst the filling is cooling, make the base by crumbling up the bars in a microwavable bowl and heating in the microwave for 45-60s until softened.

4. Blend the oats and seeds together, then add to the bars, along with the hot water - mix together until well-combined

5. Spread the mixture out into a greased flan dish to make a pie base (sides of the dish should also be covered), then bake for 15mins at 200C

6. Beat the egg, then whisk into the pumpkin mixture

7. Pour the pumpkin mixture onto the pie base and return to the oven for 30mins until the mixture is firm

8. Allow the pie to cool slightly then use the chocolate/cacao mixture to make a web on-top to decorate

9. Enjoy warm or leave to cool 

Recipe by Tiff Afflick (The Cooking Yam) 
Instagram - @thecookingyam
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Lets get moving!

Another workout for you all to try in or out the gym!

Burpees x 10
Squat jumps x 15
EMOM 15
(Every minute on the minute for 15 minutes)
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Side Skaters x 20
Jump Lunge x 20
Mountain Climbers x 20
200m run
AMRAP in 15 minutes
(As many rounds as possible)
Refuel with one of delicious high protein bars!
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Coconut Wowbutter Cookies

INGREDIENTS

  • 1 ½ cups rolled oats
  • ½ cup oat flour
  • ½ cup coconut flour
  • 1 cup unsweetened coconut flakes or shreds
  • ¾ teaspoon baking soda
  • ¾ teaspoon baking powder
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon salt
  • 1 cup wowbutter spread
  • ¼ cup melted coconut oil
  • 1/2 cup honey
  • 2 tbsp flaxseed
  • 1 teaspoon pure vanilla extract
  1. Preheat oven to 180°C. Line a baking tray with parchment paper or greased foil. Set aside.
  2. In a medium bowl, whisk together the dry ingredients: oats, oat flour, almond meal, coconut, baking soda, baking powder, cinnamon and salt.
  3. In a large bowl, whisk together all the wet ingredients: wowbutter, coconut oil, sugar, maple syrup, flax eggs and vanilla.
  4. Add the dry mixture to the wet mixture. Using a rubber spatula, stir and fold until well combined. Add oat milk of water if mixture is dry.
  5. Scoop 2 tablespoon-sized dough balls onto the baking tray, spaced evenly apart. Using a fork, flatten cookies to desired thickness—they won’t spread much during baking.
  6. Bake for 10-14 minutes. Using a heatproof spatula, gently lift and transfer cookies to a cooling rack. Allow to cool completely. Enjoy! Storing instructions below.

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Chocolate Chip Banana Bread

The simplest, tastiest banana bread we have ever tried!

RECIPE 

Ingredients:

- 2 medium (roughly 225g) ripe bananas, mashed

- 1 & 1/4 cups coconut flour

- 2 eggs (or 1 egg & 60ml egg whites)

- 1/4 cup coconut oil, melted

- 2 tbsp honey

- 1 tsp vanilla extract

- 1 tsp salt

- 1 tsp baking powder

- 1 tsp cinnamon

- 50g dark chocolate, broken into pieces

Method:

1) Preheat oven to 180 degrees and line a loaf tin with baking paper

2) In a large bowl whisk together eggs, coconut oil, honey & vanilla

3) Add the mashed banana to the wet ingredients

4) Add the coconut flour, baking powder, salt & cinnamon and mix to combine

5) Fold through the dark chocolate chunks (leave a few to sprinkle on top)

6) Pour mixture into prepared loaf tin and sprinkle with remaining dark chocolate

7) Bake in oven for 40 mins or until edges are browned

8) Remove from oven and leave to cool before removing from tin.

 

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Superfood Breakfast Cookies

A great grab and go breakfast or a quick snack if you have a busy day! Try these super tasty, nutritious cookies and let us know what you think :)

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Ingredients

  • 1 cup oats
  • 1 Getbuzzing date and seed bar (crumbled)
  • ½ cup oat flour
  • ½ cup dried cranberries raisins, or other dried fruit
  • ½ cup pumpkin seeds or any other seeds
  • ¼ cup ground flaxseed
  • 1 tbsp chai seeds 
  • 1 tbsp cinnamon
  • ½ tsp baking powder
  • ¼ tsp salt
  • 1 large mashed banana
  • 3 tbsp melted coconut oil 
  • 3 tbsp honey
  • 2 tbsp coconut milk

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Instructions

  1. Pre heat oven to 180oC. Combine dry ingredients in a large mixing bowl (oats, oat flour, dried fruit, getbuzzing bar, seeds, flaxseeds, chai seeds, cinnamon, baking powder and salt)
  2. Stir in mashed banana, coconut oil, honey and coconut milk until well blended. Let the mixture rest until flaxseeds and chair seeds are combined. Add extra milk if dough is to thick. 
  3. Spoon mixture into balls evenly on baking tray. These cookies do not spread much during cooking so lightly press down each one onto baking tray. 
  4. Bake for 15-18 minutes or until golden around the edges. 

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Oats Oats Oats

Things you may not know about oats!

By Kate Wallace

Getbuzzing Owner and Founder

Oats are incredibly Nutritious with the nutrient composition being very well-balanced.
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They are a good source of carbs and fiber, including the powerful fiber beta-glucan (1, 2, 3).
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They also contain more protein and fat than most grains (4).
Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains (5):
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Manganese: 191% of the RDI
Phosphorus: 41% of the RDI
Magnesium: 34% of the RDI
Copper: 24% of the RDI
Iron: 20% of the RDI
Zinc: 20% of the RDI
Folate: 11% of the RDI
Vitamin B1 (thiamin): 39% of the RDI
Vitamin B5 (pantothenic acid): 10% of the RDI
Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories.
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This means that oats are among the most nutrient-dense foods you can eat. Yay!
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Our bars are full of oats and less than 7 ingredients just clean eating food.  Try one today and you will never look back.  100% NUT FREE too!!

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A day in the life of...

DANNY WILLETT

English Professional Golfer

2016 Masters Winner

04.45 - Alarm goes off and it’s time for a much needed coffee! 
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05.00 - start doing stretching exercises to get loose and my body warm. 
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05.30 - shower and get ready for golf 
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05.45 - leave hotel for golf course
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06.15 - Arrive at Abatross golf club, have breakfast. Usually look to get some carbs & protein in to fuel my day.  I enjoyed a bowl of fruit, yoghurt and sprinkled a High Protein Chocolate Coconut Getbuzzing bar over the top which I love.
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06.30 - head to the putting green to start my warm up. I’ll putt for around 25 minutes, then head to the chipping green for 25 minutes and driving range for 25 minutes, before heading back to putting green for around 5 minutes to get a feel for the pace of the greens then off to the first tee!! 
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07.55 - tee off for first round of Czech Masters. 
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09.00 - I always keep grazing on the course, High Protein Mint Chocolate Getbuzzing Bar on the 9th Tee is always one of my favourite treats!! 
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12.30 - sign score card for -4, not a bad start. 
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12.45 - Go for lunch with my friends who’ve come to watch this week. Enjoyed a grilled pork loin with chips! 
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13.30 - head to the driving range to do some practice and work on some things in my game that weren’t good enough, my stats team have looked at the Data and informed me that my iron play from 125-175 has cost me a couple of shots against the field so that’s the area I work on.
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14.30 - get mic’d up for a golf clinic on the driving range with Lee Westwood for the sponsors. Play some fun games with some good young amateur golfers.
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15.15 - finish the clinic and head to do a 20 minute photo shoot for Premium Golf Magazine
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15.45 - Leave the golf course and head back to the hotel. 
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16.15 - head to the gym to do some more movement exercises for 30 minutes then I see my physio for some soft tissue massage and to just reset the body. 
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18.00 meet in the hotel lobby and have a coffee with friends before heading out to meet Matt Wallace for Dinner in Prague...steak and chips and enjoyed a glass of red wine.
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21.00 - get back to the hotel and head to bed after a long day!! 
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