healthy eating Archives - Tony Larkman Personal Trainer in Bath Wed, 29 Jul 2026 10:27:14 +0000 en-GB hourly 1 https://wordpress.org/?v=7.1.4 https://tonylarkman.com/wp-content/uploads/2025/06/cropped-TLPT-Personal-trainer-bath-32x32.png healthy eating Archives - Tony Larkman 32 32 Organic High-Protein Recovery Bars Recipe https://tonylarkman.com/organic-protein-bars-recipe/ Sat, 25 Jul 2026 14:37:32 +0000 https://tonylarkman.com/?p=8314 Learn how to make delicious organic protein bars using whole-food ingredients. This easy no-bake recipe provides around 23g of protein per bar, making it the perfect healthy snack or post-workout recovery food.

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Homemade organic high-protein recovery bars made with whey protein, oats, almonds, chia seeds, flaxseed and Medjool dates.
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Organic High-Protein Recovery Bars (Naturally Sweetened)

Course Snack
Cuisine Healthy / Sports Nutrition
Keyword High Protein Bars, Homemade Protein Bars, Organic Protein Bar, Protein Bars, Recovery Snack
Prep Time 15 minutes
1 hour
Total Time 1 hour 15 minutes
Servings 12 bars
Calories 225kcal

Equipment

  • Food processor or blender
  • large mixing bowl
  • Silicone spatula
  • Kitchen scales
  • Loaf tin or 20cm square tin
  • baking parchment

Ingredients

Dry ingredients

  • 240 g Organic Protein Company Grass-Fed Whey Protein (Natural)
  • 120 g organic oat flour (or blend organic porridge oats)
  • 80 g ground almonds
  • 40 g chia seeds
  • 30 g organic cacao powder
  • 1 tsp ground cinnamom
  • ¼ tsp sea salt

Wet ingredients

  • 180 g organic smooth almond butter (or peanut butter)
  • 120 g Medjool dates, pitted
  • 60-80 ml organic whole milk
  • 1 tsp vanilla extract

Optional Extras

  • 30 g chopped walnuts
  • 20 g pumpkin seeds
  • 1 zest of organic orange
  • 20 g freeze-dried raspberry powder
  • 30 g chopped 90-100% dark chocolate

Instructions

  • Line a loaf tin or square baking tin (approximately 20cm x 20cm) with baking parchment.
  • Soak the Medjool dates in warm water for 10 minutes if they are firm. Drain well.
  • Blend the dates with the almond butter, vanilla and milk until smooth.
  • In a large mixing bowl combine the whey protein, oat flour, ground almonds, flaxseed, chia seeds, cacao powder, cinnamon and sea salt.
  • Pour the wet mixture into the dry ingredients.
  • Mix thoroughly until a firm dough forms.
  • If the mixture feels too dry, add a tablespoon of milk at a time.
  • Fold in any optional ingredients.
  • Press firmly into the prepared tin using the back of a spoon.
  • Refrigerate for at least 2 hours until firm.
  • Slice into 12 equal bars.
  • Store refrigerated.

Notes

Nutrition (Approximate Per Bar)

  • Calories: 225 kcal
  • Protein: 23g
  • Carbohydrates: 13g
  • Sugars: 6g
  • Fibre: 6g
  • Fat: 10g
  • Saturated Fat: 1.5g
  • Sodium: 120mg
 
  • Keeps in the fridge for up to 7 days.
  • Freeze individually for up to 3 months.
  • Remove from the freezer around 20 minutes before eating.
  • Excellent after endurance or strength trainin

    Recipe Tips

    ✔ Use fresh Medjool dates for the softest texture.
    ✔ Press the mixture firmly into the tin to stop the bars crumbling.
    ✔ For a firmer bar, refrigerate overnight before slicing.
    ✔ Wrap bars individually for an easy grab-and-go snack.

    Frequently Asked Questions

    Can I make these vegan?

    Yes. Replace the whey protein with a high-quality plant protein such as pea and brown rice protein and use oat milk.

    Can I bake them?

    No. This recipe is designed as a no-bake bar. Baking can dry out the protein and alter the texture.

    Can I reduce the carbohydrates?

    Yes. Reduce the dates to 80g and increase the almond butter slightly. The bars will be less sweet but lower in sugar.

    Can children eat these?

    Yes, although they are designed as a high-protein sports snack. They make an excellent healthy alternative to many shop-bought cereal bars.

    Are these good after exercise?

    Yes. Each bar provides approximately 23g of high-quality protein, enough to maximise muscle protein synthesis in most adults, alongside carbohydrates to support glycogen replenishment.
    Stack of homemade organic protein bars with storage tips, freezing advice and healthy ingredient information.
    Learn how to store homemade organic protein bars to keep them fresh, freezer-friendly and ready for healthy snacking.

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]]> Roasted Salmon and Vegetable Traybake https://tonylarkman.com/roasted-salmon-and-vegetable-traybake/ Fri, 02 Dec 2022 13:39:32 +0000 https://tonylarkman.com/?p=5499 A simple recipe, yet very nutritious - an abundance of vegetables that your gut will love, topped with Omega-3 rich salmon for your brain.
Choose any vegetable that you like - most will taste great cooked this way.

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roasted salmon on roasted vegetables
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Roasted Salmon and Vegetable Traybake

This recipe is so simple, yet very nutritious - an abundance of vegetables that your gut will love, topped with omega-3 rich salmon for your brain. Choose any vegetables that you like - most will taste great cooked this way.
Prep Time 10 minutes
Cook Time 30 minutes
Servings 4 people
Calories 462kcal

Equipment

  • 1 Chopping Board
  • 1 Chopping Knife
  • 1 Peeler (for carrots)
  • 1 food scales
  • 1 Roasting Tin

Ingredients

  • 2 red onions, peeled and cut into wedges
  • 1 red pepper, deseeded and cut into chunks
  • 1 yellow pepper, deseeded and cut into wedges
  • 1 large courgette, sliced
  • 1 large carrot, peeled and sliced
  • 250 g butternut squash, deseeded and cut into chunks (do not peel for more fibre!)
  • ½ tbsp olive oil
  • 1 tsp cumin seeds
  • 1 tsp freshly ground black pepper
  • 35 g kale, chopped
  • 6 cherry tomatoes, halved
  • 1 tbsp pumpkin seeds
  • 4 150g salmon fillets

Instructions

  • Place the onions, peppers, courgette, carrot and butternut into a large roasting tray. Sprinkle with the olive oil, cumin seeds and pepper.
  • Put the tray in the oven and heat to 220°C, 200°C fan, Gas Mark 8 (no need to pre-heat the oven as this wastes energy). Roast for 20 minutes, tossing the vegetables just once.
  • Stir in the kale, tomatoes and pumpkin seeds and place salmon fillets on top. Return to the oven for another 8-10 minutes, until the salmon is cooked to your liking and the vegetables are tender.

Notes

Recipe courtesy of Joy Skipper, Registered Nutritionist, Consultant and Food Health Writer (www.joyskipper.co.uk)

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