Creamy Vanilla Chai Protein Shake

Creamy Vanilla Chai Protein Shake

Creamy Vanilla Chai Protein Shake

I just love the beautiful spicy flavours and aromas of chai tea and so versatile too.

For me I find a chai drink the perfect substitute for coffee. Especially during winter when you are looking for something warming and cosy.

Recently I read that to promote better more restful sleep, it is recommended not to drink coffee after 2pm so that any stimulant effect has left your body by the time you are ready for sleep. So I have been enjoying experimenting with this and trying all sorts of teas and I have been finding my sleep is more restful.

The idea for this creation came from feeling like having an iced coffee after training but not wanting something thick like a smoothie. I have been enjoying this Twinings Chai Vanilla Tea so I thought I would use this as a base and go from there.


So here is how I made it - easy and delicious.

The first part requires a little time to cool the tea so now I have some ready made in the fridge so I can have this shake whenever I feel like it.

Creamy Vanilla Chai Protein Shake


1 Twinings Chai Vanilla Tea bag 

100ml boiling water

50 ml milk

1 scoop vanilla flavoured protein powder

3 tbsp coconut vanilla flavoured yoghurt

2 or 3 ice cubes

pinch nutmeg


Make your tea by pouring boiling water over the tea bag. Allow to cool. 

In your blender container put your cooled tea, ice cubes, protein powder, yoghurt, milk and nutmeg and blend until deliciously creamy.

Top with a little sprinkle of nutmeg and enjoy.

NOTES - I am sure you could substitute the ingredients for your favourite milk or yoghurt - I often use a coconut/almond milk blend but I always use the coconut yoghurt as i just love the delicate flavour of it and it just adds a lovely smoothness to the shake.


Super Easy Paleo Flatbread

paleo flatbread

Super Easy Paleo Flatbread

This is such a wonderful and super easy flatbread recipe and so verstile.

All you need to do is whisk the ingredients together and cook.

Perfect for pulled beef wraps, with homemade soup for lunch or with your favourite dip as a snack. 

Here's how to make them.


1/2 cup almond meal

1/2 cup arrowroot or tapioca flour

1 cup almond & coconut milk (or any milk of your choice)

1 tbsp coconut flour

pinch salt


Put all ingredients together in a bowl and whisk until combined. The mixture will be a runny batter.

Allow to stand for a few minutes, the consistency will thicken slightly.

Heat a non-stick frypan depending on the size flatbread you wish to make, I use a small chef's pan to make mini flatbread.

Add a small amount of coconut oil to the pan and pour in enough mixture to coat the bottom of the pan. Cook over a medium heat until browned and then flip. When cooked, the flatbread will puff up in the pan and be golden on both sides.

Allow to cool and store in a container in the fridge.


Asian Crispy Beef Zoodles

Asian Crispy Beef Zoodles pic

This recipe was simply inspired by a need to clear out my vegetable crisper before heading away for a week.

All I purchased was the beef mince and the rest were things handing around in the fridge or already in my pantry and it turned out great.

Actually, next time I would add a little for chilli for some extra heat.

A super easy, healthy one pan dinner.

Give it a try and feel free to add whatever you might have in the fridge. Things like red capsicum, mushrooms, bean sprouts or other asian vegies would be a great addition.

Leave me a comment to let me know what you think.

Enjoy x


Asian Crispy Beef Zoodles

Gorgeous Almond Coconut & Apricot bars

These bars are a perfect guilt-free snack when you are feeling a little peckish.

You can change up the seeds or nuts in them but the almonds and apricots are essential as is the shredded coconut which adds delicious chewiness (is that a word??).

Anyway they are seriously yummy.

Now I find they are best kept in the fridge as they will soften at room temperature but still taste amazing!

Here's how to make them


  • 3/4 cup roughly chopped almonds
  • 3/4 cup roughly chopped cashews or pecans
  • 1/4 cup mixed seeds - (I used sesame seeds, sunflower seeds & pepitas)
  • 1/4 cup flaked almonds
  • 1 cup dried apricots, diced into small pieces
  • 1½ cups shredded coconut (or coconut flakes)
  • 1 tbsp chia seeds (I just added these for a little protein boost but they are optional)
  • ½-1 teaspoon ground cinnamon
  • ½ cup honey
  • 2 tbsp melted coconut oil


  1. Preheat oven to 180C
  2. In a large bowl place all the ingredients (except the honey & the coconut oil) an mix to combine
  3. Mix the honey & coconut oil together then pour over the dry ingredients ad stir until combined.
  4. Press the mix into a lined slice tray and press down firmly.
  5. Cook for 10-15 minutes until golden brown - watch closely toward the end of cooking to make sure it doesn't burn!
  6. Remove and allow to cool then slice.


Insanely delicious Raspberry Muesli Smoothie

Always on the lookout for something new to try to change up my breakfast routine, I have seen many different recipes for smoothies using oats or other grains soaked overnight but never given them a go.

I used to love anything that had oats in it especially porridge but after much trial and error have found that my body really does not tolerate oats well.

This has lead me to search out many different alternatives to oats, especially for a delicious winter breakfast when you feel like you need something really substantial to start your day.

Lately I have been experimenting with some new products.


The muesli contains all natural ingredients like rice bran, rice flakes, pepitas, linseeds, buckwheat and so on. It is really nice warm with stewed fruit and yoghurt in the morning and i find it keeps me going until lunch.

Anyway, back to today's scrumptious smoothie.

It all starts the night before. 

In your blender container, put a scoop of the muesli (i just use a protein powder scoop) and a tablespoon of flaked almonds or other seeds or shredded coconut or a mix of these. Add about 150 ml almond & coconut milk (or whatever milk you prefer- I just really like this blend) - stir and put in the fridge overnight.

In the morning add the rest of the ingredients and blend until smooth. It will be luxuriously thick and pastel pink and if you like you can scoop it out with spoon.

Insanely delicious. i can't wait for breakfast time to come around tomorrow!!

Give it a try.

Indian-inspired Warm Chicken Salad

I call this Indian-inspired because it starts with a simple flavouring of the chicken with Tandoori paste. Also as it includes cauliflower rice and roasted sweet potato - both of which seem to me to be tastes of India - well I include them in my favourite curries anyway!

The salad combines some of my favourite ingredients and speedy meal-prep ideas which I use to make sure i have healthy lunch ingredients always on hand in the fridge.

The recipes sounds like there are a lot of steps but please read on - it is actually really simple - the items that are cooked, like the chicken and the sweet potato - I simply cook in advance when cooking something else for dinner - they take minutes to prepare and both can be just baked on a tray in the oven.

Baked Rhubarb & Apple Compote

Rhubarb is one of my favourite things to have during autumn & winter.

The smell and tangy taste of it especially when cooked with apple, immediately invokes childhood memories of my grandmother's rhubarb & apple pies. Her pies were always made in large enamelware dishes and contained simple stewed apple & rhubarb with a touch of cinnamon. The top was a delicious short pastry I wish I had the recipe for that was sprinkled with sugar.

Every time I cook rhubarb I think of her.

For today's recipe I wanted to make a compote to have for breakfast or with yoghurt as a healthy snack. Whenever i make something like this, I try to come up with recipes that are extremely versatile.

It couldn't be easier to make.

Enjoy warm with some yoghurt as a snack or dessert

Absolutely delicious sprinkled with our Ultimate Granola.

Use as a topping for your favourite porridge or muesli.


Soothing Flu Fighting Tea

We all know the feeling. 

For me a tell-tale little scratchiness at the back of my throat is always an indicator that my immune system is not quite working as well as it should and something is coming on.

Even if you do the best to look after your health, sometimes this is a fine line. You are under a little more stress or you have not had quite enough sleep and this just leaves a little opening, a little weakening in your body giving bugs a chance to attack.

When I feel like this my go-to comfort drink is my soothing and warming spiced flu fighting tea. Simple goodness of natural ingredients to help your body fight and soothe cold and flu symptoms.


It starts with a Twinings Lemon and Ginger tea bag, add a few slivers of fresh ginger, a slice of lemon, a few whole cloves, a good pinch of cinnamon, a couple of teaspoons of apple cider vinegar and a teaspoon of honey. Finally add a tiny touch of cayenne pepper.

Simply put all of the ingredients into a large cup or mug, add boiling water and allow to steep to develop the flavours for a few minutes.


The hot water activates the spices as well as providing necessary fluid.

The lemon provides vitamin C, well known to help the body combat colds and flu.

The ginger has antioxidant and anti-inflammatory properties which help soothe a sore throat.

Honey has anti-microbial qualities and likewise is very soothing to a sort throat.

Cinnamon has antibacterial and anti-inflammatory properties.

Cloves are well-known for soothing toothache so their properties are also useful for soothing a sore throat by providing a slight anaesthetic.

The cayenne helps clear sinuses as well as providing a lovely additional warmth and kick to the drink.

Apple cider vinegar is another amazing natural product that has all sorts of properties including anti-microbial properties which help in fighting colds and can be useful in helping to clear congestion.

All together, some powerful, all-natural cold and flu fighting qualities combined in a lovely delicious warming drink.

Give it a try today.




The Ultimate Granola

The Ultimate Granola

I call this the Ultimate Granola because for me it has the ultimate combination of natural sweet nuttiness. 

In the search for this ultimate recipe I have found that granola is a very personal product with endless combinations and permutations.

What I was after was something that was crunchy, that was not based on rolled oats, no grains, no added cane sugar and of course, it had to be absolutely delicious.

After much trial and error, this is my recipe for The Ultimate Granola.

The uses are endless.

Eat it straight out of the jar as a crunchy snack. It is scrumptious stirred into yoghurt just before eating. Sprinkle it on porridge or chia seed pudding. Use it as a crunchy topping for stewed fruit. Have with some coconut yoghurt on top of banana pancakes for breakfast.  YUM!!!

I am making myself so hungry just writing this and hopefully you now just can't wait to try it - so here's the recipe



1 1/2 cups flaked almonds

1 cup raw pepitas (pumpkin seeds)

1/2 cup raw sunflower seeds (not in shells)

1/2 cup pepitas

1 cup shredded coconut (unsweetened)

1 cup chopped pecans (or other nut of your choice)

1/3 cup coconut oil, melted

2 teaspoons cinnamon

2 teaspoons vanilla

1 tbsp pure maple syrup


Preheat the oven to 165C.

Melt the coconut oil in a large microwave safe bowl. Stir in the cinnamon, vanilla & maple syrup.

Add all the dry ingredients and mix until everything is coated.

On a large baking sheet lined with baking paper, loosely spread out the mixture so it is in a single loose layer.

Bake for around 15 minutes then take out and stir, put back in for another 5 or 10 minutes until just deliciously golden - keep a close eye on it at this stage so that it doesn't burn.

Allow to cool completely, then store in an airtight container and restrain yourself from eating the lot!!!


About Warrior Food

In this part of our site, we share our favourite recipes, favourite products, ingredients, discoveries and generally all things related to healthy food and eating that will help you be and become your best today and everyday.

Warrior Food is all about fuelling your body with only the best nutrient rich food to power your workouts, naturally burn off unwanted calories by harnessing your metabolism and improve your overall health.


Spicy Chicken Fajita Bowls

For some time now i have been trying to come up with the perfect spicy chicken fajitas and finally I've done it! 

Super easy and delicious. Better than any takeaway and only take around 30 minutes to cook.

Here's the step by step instructions for anyone to make it - no cooking experience necessary

I know it looks like a long list a first glance but it really is easy. 

(apologies for no step by step photos - I wasn't prepared for this batch to be such a success - keep an eye out for the updated post with progress pics!!)



2 -3 large chicken breasts, cut into 1-2 cm strips

1/2 red onion, sliced

1 yellow & 1 red capsicum, sliced

1 large tomato, sliced

2 tsp minced garlic

2 tbsp sunflower oil

1 lime

Magic fajita spice - mix together in a small jar or bowl ready to use

3 tsp chilli powder

2 tsp paprika

1/2 tsp onion powder

1/4 tsp cumin

sprinkle sugar and sea salt

Cauliflower rice

1/2 head cauliflower

1 tbsp coconut oil, melted

ground black pepper

40g low fat feta

To finish - all optional but really make the meal an absolute winner!!

baby spinach

low fat sour cream or natural yoghurt

chopped coriander


How to make them

1.  Turn on oven to 200C

2.  Get a large baking dish and spray with cooking spray

3.  Slice the chicken breasts in half lengthways then slice into 1-2 cm strips, put into baking dish

4.  Slice capsicums, onion and tomato and add to baking dish with chicken.

5.  sprinkle the fajita spice over the chicken and vegetables, mix through with the oil and put the dish in the oven.

6. Cook for around 15 minutes then pull the tray out and give it a stir. Put back in the oven for a further 10-15 minutes until golden

7.  While the chicken is cooking, break up the cauliflower head,  put pieces in a food processor and pulse until consistency of rice grains. Put the cauliflower rice into a microwave proof bowl, mix with the coconut oil. Cover with cling film.

8. When the chicken is cooked,  squeeze over the lime.

9. Microwave the cauliflower rice on high for 2-3 minutes. Remove the rice from the microwave and crumble over the feta and top with spinach and mix through.

To serve - spoon some rice mix into a bowl, top with cooked chicken and vegetables. Add spoonful of sour cream, some chopped soft avocado and a sprinkle of coriander.


PS the chicken is also super delicious in a salad or wrap for lunch the next day.