8 Quick and Healthy Treats

Sarah Ravindran is the owner of small Australian online health... read more

Hunger strikes and you’re looking for something delicious? No need to cheat on your diet – our favorite Australian fitness foodie Sarah Ravindran, better known as FitandFiesty, shares 8 of her most yummmm treats. 

1. Cookies and Cream Mug Cake

Cookies And Cream Mug Cake

Serves: 1


2 tbsp Coconut Flour (find on fitandfiesty.com)
1/2 scoop Balance Sports Nutrition Australia Whey Protein (Cookies and Cream or Vanilla) 
2 tbsp Chobani Plain Greek Yoghurt 
2 tbsp Milk of Choice (I used Blue Diamond Almond Breeze) 
1 egg white 
Pinch of Baking Powder 
Sweetener if desired 


  1. Combine all ingredients in a mug. 
  2. Microwave for 2 minutes,until cooked through checking every 30 seconds. The end result should spring back when pressed. 
  3. Top with more Greek Yoghurt, a Cookies and Cream Quest Bar or an Oreo- if it fits your macros  

2. Chocolate Chip Cookie Dough Icecream

Chocolate Chip Cookie Dough Icecream

Serves: 1


1 large Banana, frozen
1 scoop Chocolate Protein Powder (I used Balance Sports Nutrition WPI)
2 tbsp Almond Milk (or any milk of choice)
1/2 Double Choc Chunk Quest Bar OR 1/4 cup Cacao Nibs, both of which you can find here
Sprinkle of Coconut Shreds

Peanut Butter Sauce (Optional)

1 tbsp Chocolate Protein Powder
1 tbsp Almond Milk
1 tbsp Peanut Butter


  1. In a strong blender, blend chopped banana pieces, protein powder and almond milk. It should end up in an icecream/smoothie like texture but if it’s too thick, add more almond milk.
  2. Pour mixture into a bowl and freeze while you prepare the other ingredients.
  3. Chop up Quest bar or Cacao Nibs.

 For PB Sauce

  1. Microwave the Almond Milk for 10 secs. While it is still warm, stir in PB and protein powder. 
  2. Take Icecream Mixture out of the freezer, top with Cacao Nibs/Questbars and then drizzle with the Peanut Butter Sauce.
  3. Sprinkle Coconut Shreds on top, just to be a little fancy.

3. Dark Chocolate Peanut Butter Cups

Dark Chocolate Peanut Butter Cups

Serves: 6 Cups


1 cup Coconut Oil
6 tbsp Agave Syrup or other liquid sweetener 120g Cacao Powder
1 tsp of Peanut Butter PER cup (or any other nut butter) Toppings of choice


  1. In a saucepan, over a low heat, melt the Coconut Oil.
  2. Take the pan off the stove and stir in the Agave and Cacao Powder.
  3. Pour 3-4 tbsp each into a lined muffin case then leave to set in the fridge for 10mins or until hardened. You should only have used half the batter.
  4. Remove from the fridge and place the tsp Peanut Butter in the middle of the cups. I used closer to a tablespoon (#sorrynotsorry).
  5. Top the cups with the remaining chocolate batter and place back into the fridge for 15mins.
  6. Just before the cups are fully hardened, top with desired toppings. I used Goji Berries, Desiccated Coconut and Seed Mix.

4. Protein Yoghurt “Wake-Me-Up”

Wake Me Up Protein Yogurt


Greek Yoghurt- No Fat, No Sugar Added
Chopped up Questbar of Choice (I used Strawberry Cheesecake)
Any of your favourite fruits (I used Grapes and Berries)


  1. Combine all ingredients and devour!

5. Sweet Potato Fries

Sweet Potato Fries

Serves: 4


1 Large Sweet Potato
Olive Oil
Sweet Paprika (or ground paprika)
Cayenne Pepper (can omit if you’re not a fan of hot stuff)


  1. Preheat oven to 450F/220C
  2. Cut Sweet Potato into strips
  3. Toss with Olive Oil and spices, to taste.
  4. Lay out on a tray lined with baking paper and put into oven for 15mins.
  5. Take tray out and flip pieces onto the other side and place back in for 10-15mins.

Tips: When baking the fries, spread them out to ensure that they become crunchy.

6. Protein Chocolate Pavlova

Protein Chocolate Pavlova

Serves: 6-8


8 egg whites
4 tsp. Sweetener (e.g stevia or agave)
4 tsp. Cacao Powder
1/2 c Cacao Nibs or Dark Chocolate

For topping

1 can coconut cream, chilled
1 scoop @balancesportsnutrition WPC/WPI Chocolate or Vanilla
Fruit of your choice
Dark Chocolate


  1. Preheat oven to 150C.
  2. Beat egg whites until peaks form and continue beating while gradually adding in sweetener,
  3. Fold cacao powder and nibs into egg mixture then spoon onto a lined baking tray.
  4. Place the baking tray in oven and reduce heat to 140C.
  5. Bake for 30 mins.
  6. Reduce heat again to 120C and bake for a further 25 mins.
  7. Turn heat off and leave oven door closed until completely cooled.
  8. TOPPING: whip coconut cream and add protein powder until soft peaks form.
  9. Spread onto meringue just before serving and top with berries and crumbed chocolate. If you don’t have protein powder, that’s totally cool- just add a little sweetener into the cream and Greek yoghurt.

7. Rice Paper Rolls

Rice Paper Rolls

Serves: 1


Canned Springwater Tuna, from a can
Cucumbers, julienned
Carrots, julienned
1 Avacado, sliced
Leafy Green Mix
Soy or Sweet Chili Sauce
Rice Paper Rolls


  1. Combine all ingredients in a rice paper roll.
  2. Wet the edges with water and fold together.

8. Healthy Chicken Salad Wrap

Healthy Chicken Salad Wrap

Recipe and Photo Credit: www.facebook.com/effortlyss

Serves: 1


1 large whole wheat tortilla wrap
Slices of grilled chicken, cut into thin slices
2 large tomatoes, chopped into small pieces
1 cup lettuce
1 ripe avocado, sliced
1 cup of plain non-fat Greek yogurt (optional!)


  1. Spread all ingredients onto your whole wheat wrap and fold.
  2. Slice into two and enjoy!