Rily

Viral Date Bites 🍫🍫🍫 a simple, nutrient-dense treat with the perfect sweet-salty balance. Dates provide natural sweetness and fibre, while nut butter adds healthy fats and plant-based protein to support steady energy. Finished with dark chocolate for antioxidants and a satisfying bite.

Makes 9

Ingredients:
9 Medjool dates, pitted
4 tbsp nut butter (almond, peanut, or tahini)
1/3 cup dark chocolate chips or chopped dark chocolate
1 tsp coconut oil (optional, for smoother melting)
Flaky sea salt

Instructions:
Prep the dates: Gently open and flatten each pitted date onto a parchment-lined tray.
Add nut butter: Fill each date with about 1 tsp of your favourite nut or seed butter.
Melt the chocolate: Use the microwave in short bursts, or create a double boiler by placing a heatproof bowl over a pot of gently simmering water (make sure the bowl doesn’t touch the water). Stir until smooth.
Top and sprinkle: Spoon melted chocolate over each date and finish with a pinch of flaky sea salt.
Chill to set: Refrigerate for 15–20 minutes until the chocolate is firm. Store in the fridge for up to a week.

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Episode 6: Steamed Chicken Rice Paper Rolls 🥟🥟🥟

From our “5/30” series, 5-ingredient recipes with 30g of protein per serving.

Calories: 275
Protein: 30g

Inspired by bánh cuốn, a traditional Vietnamese steamed rice roll, this is a simplified, high-protein adaptation. Ground chicken provides lean protein for satiety, while rice paper creates a light, gluten-free wrapper. Steamed instead of fried for a softer texture and balanced, savoury bite.

Ingredients:
300g ground chicken
½ medium carrot, grated
2 green onions, finely chopped
1 Tbsp soy sauce or tamari
½ tsp ground ginger (optional)
6 rice paper sheets (cut in half, doubled when rolling)

To serve:
Chili crisp, extra soy sauce, cilantro, sesame seeds

Instructions:
Mix chicken, carrot, green onion, soy sauce, and ginger until combined.
Quickly rinse one rice paper sheet (it should still feel slightly firm), then layer a second half-sheet on top.
Add ~1.5 Tbsp filling, shape into a rectangle, fold sides, and roll tightly.
Repeat with remaining filling and wrappers.
Steam in a basket with space between rolls for 8–10 minutes, until cooked through.
Serve immediately with desired toppings.

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Viral Japanese Cheesecake 🍰🍰🍰 a simple, high-protein dessert with a creamy, cheesecake-like texture. Greek yogurt provides protein to support satiety, while maple syrup adds a touch of natural sweetness. Biscoff cookies soften as it chills, creating a rich, layered treat with minimal ingredients.

Ingredients:
1 cup plain Greek or Skyr yogurt
1½ Tbsp maple syrup
½ tsp vanilla
4 Biscoff cookies
1 Biscoff cookie, crushed (for topping)

Method:
Mix yogurt, maple syrup, and vanilla until smooth.
Layer with Biscoff cookies, pressing them in slightly.
Top with crushed cookies.
Cover and refrigerate for at least 4 hours or overnight.

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Episode 5: Baked Yogurt with Warm Berries 🫐🍓🫐

Another one for our “5/30” series, 5-ingredient recipes with 30g of protein per serving.

Calories: 300
Protein: 33g

A simple, high-protein breakfast or snack made without protein powder. Greek or skyr yogurt and egg bake into a thick, creamy base rich in protein to support satiety and muscle repair. Topped with warm berries for fibre and antioxidants, this is a balanced, lightly sweet option that feels like a treat.

Ingredients:
1 cup Greek or Skyr yogurt
1 egg
1 Tbsp cornstarch
Sweetener of choice (maple syrup, honey, liquid stevia, or monk fruit), to taste
½ tsp vanilla extract (optional)

Topping:
½ cup frozen mixed berries

Instructions:
Whisk yogurt, egg, cornstarch, sweetener, and vanilla until smooth.
Pour into a small baking dish.
Bake at 350°F for 25–30 minutes, until set in the center.
Let cool, then chill for a thicker texture if desired.
Warm berries until soft and spoon over top.

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