delicious. delisio.: protein

Showing posts with label protein. Show all posts

Sunday, January 13, 2013

Dark Chocolate Coconut PB2 Protein Yogurt

Ingredients:

1 Tbsp Whey Protein
6 oz Plain Greek Yogurt
1/2 Tbsp Dark Chocolate Chunks
1 Tsp Organic Cocoa Powder
1 Tbsp PB2 Powdered Peanut Butter
1 Tsp Raw Unsweetened Coconut
Add all ingredients to a mixing bowl, or to the container of yogurt.

You can put the yogurt back into the container and freeze for a Fro-Yo treat!

Nutrition:

198 calories, 45g Protein, 4g Fat, 15g Sugar, 22g Carbs, 1g Fiber

Friday, January 11, 2013

STUFT MAMA DESSERTS

New and Improved Dark Chocolate Microwave Muffin

(It’s a combination of the chocolate microwave muffin and Mama’s healthy apple microwave muffin.)

1/4 cup pumpkin
1/2 cup egg whites (or egg substitute)
1/4 cup water
2 tablespoons coconut flour
2 tablespoons dark cocoa powder
2 sweetener packets (I used Stevia)
splash of almond extract
1/2 teaspoon baking powder

* Mix everything together. Pour in a mug sprayed with cooking spray. Microwave for about 5 minutes.

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The Original Protein Cookie Dough

1/4 cup oats (20 grams)
1/3 cup brown rice cereal (10 grams)
2 tablespoons PB2 (12 grams)
1 scoop vanilla protein powder (10 grams)
1 tablespoon peanut butter (or other nut butter)
2 tablespoons unsweetened applesauce

Directions:

Mix all ingredients together until combined.
Roll into a ball or press into a dish.
Refrigerate (or eat straight from the bowl).

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Fudgy STUFT Protein Cookie Dough
1/2 cup pumpkin
1/2 scoop protein powder (10-15 grams)
2 tablespoons PB2 (12 grams) *substitutions below
2 tablespoons cocoa powder (I use my favorite cocoa powder)
2 sweetener servings (I used 8 drops of vanilla stevia and a packet of Splenda)
splash of vanilla
1/4 cup oats
1/2 cup brown rice cereal

Directions:
Mix all ingredients in a bowl except for brown rice cereal.
Stir in brown rice cereal.
Eat straight from the bowl, or if you can wait, cover and chill in refrigerator for at least 30 minutes.

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Pumped Up Protein Pumpkin Cookie Dough

1/2 c. canned pumpkin

1 scoop (20-25g) protein powder (or sub out half for PB2)

cinnamon (optional: pumpkin pie spice)

splash of vanilla

1 packet Stevia

1/4 cup oats

1/2 cup crispy brown rice cereal (Erewhon)

Directions:

Mix it all up, carefully. It should be a gooey consistency.

Pop it in the freezer for a few minutes to make it more of an ice cream texture, or eat it straight out of the bowl!

options: add a little peanut butter, prepared PB2 or other nut butter.

chocolate chips

______

Three Ingredient Dark Chocolate Peanut Buttery Fudge (about 130 calories)

1/2 ripe banana, fresh or frozen (Thaw a little if frozen)
2 tablespoons PB2 (12 grams)
2 tablespoons dark chocolate cocoa powder (10 grams)

Directions:
Mix the ingredients together with a fork or in a Magic Bullet.
Pour into a bowl or dish.

Refrigerate or freeze. (If you can wait that long, if not, eat as is).
___

Lighter Almond Chocolate Fudge

1/2 ripe banana
2 tablespoons unsweetened applesauce
1 tablespoon almond butter
1 tablespoon coconut butter
2 tablespoons of cocoa powder
pinch of salt
Splenda packet

This version did the trick although the other two versions were better. I liked that I could eat the whole thing (which I most definitely did) for about 310 calories and 18 grams of fat. I had to add a little sweetener to it though. It wasn’t as rich and didn’t set as well, but it was still really good.
____

The STUFT Protein Cookie

Toasted Coconut Banana Walnut Cookies

adapted from Undressed Skeleton

Ingredients:

1 1/2 (100g) Bananas
Zest of 1 orange
14g Chopped Walnuts
1 Packet Stevia
2 Tbsp Raw Unsweetened Coconut
1/4 Cup Ground Flax
1/4 Cup Coconut Flour
1/2 tsp Vanilla

1 scoop Optimum Nutrition 100% Whey Vanilla Protein Powder
1 Tbsp water

-Preheat oven to 325 degrees.

-Add All ingredients into a mixing bowl.

-Mix together until bananas are mashed and a cookie dough texture is formed. You can use an electric mixer or by hand.

-Spray a baking sheet with cooking spray.

-Place tbsp sized drops onto baking sheet. Press down with a spoon.

-Bake 14-16 minutes.

Nutrition: Makes 14 Cookies
Per Cookie: 48 Calories, 2g Fat, 5g Carbs, 3g Protein, 3g Fiber, 5g Sugar

Thursday, January 3, 2013

No-Bake Energy Bites a.k.a. Protein Poppers

Ingredients:

1 cup dry oatmeal (the picture is deceiving, but I used rolled oats)
1/3 cup coconut flakes
1/2 cup nut butter (I used 1/4 cup almond and 1/4 cup peanut butter)
1/2 cup ground flax seed
1/2 cup chocolate chips (optional, but I didn’t use them this time around)
~~1/3~~ 1/4 cup raw honey (I found 1/3 to be too sweet for my taste)
1 tsp vanilla (I was out, so I omitted this)

Directions:

1. Mix together all the ingredients. It takes a little time and some elbow grease, but you want to make sure everything is mixed together really well. This helps with forming the balls later.

2. Chill the mixture in the fridge for at least an hour. I’ve found that the longer you chill it, the better the balls bind together.

3. Roll, roll, roll the mixture into balls about 1-inch in diameter and enjoy!

Find the original recipe here

In total this recipe has roughly 1661 calories.

Divided by 20 balls that comes to about 83 calories each.

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I’ve made this recipe several times and omitted coconut and vanilla the first few times because I was out. The most recent time, I had coconut but not chocolate chips. As you can see in the first photo, I got out some dark chocolate. I was going to melt it and dip the balls in, but I ended up eating them before I had a chance.

This recipe makes between 20 and 30 balls, depending on how big you roll them. You can modify this recipe to your liking, but I don’t recommend messing with the honey and nut butter quantities. Those are important in binding everything together.

Substitutions:

Dry ingredients:

White chocolate or butterscotch chips
Dried cranberries, raisins, or chopped apricots
Chopped almonds, pecans, or walnuts
Sunflower seeds or pine nuts

Wet ingredients:

Agave nectar for honey
Sunflower seed or soy nut butter for peanut butter

*Update 8/29/12* Someone has told me that sunflower butter works well, but the mixture ends up a little gooey, so they added extra oats to make them stick together better. Also, I refrigerate them because I like them chilly, but as far as I know, they don’t have to be refrigerated, although they’d probably last a few weeks longer if they were.

Next time, I hope I can resist eating these long enough to try the chocolate-dipped version.

Wednesday, November 14, 2012

Cake Batter Protein Shake [and 2 other recipes]

If you’ve ever been to Coldstone Creamery, chances are you have tried (or at least heard about) the cake batter ice cream! In fact, it happens to be my husband’s favorite ice cream in the world. One day when I was making my hubby a protein shake, I decided to do make a protein packed version of his favorite ice cream flavor. This shake is thick and creamy enough to eat with a spoon, and it tastes just like cake batter ice cream! Have a ‘party’ for breakfast or post-workout with this Cake Batter Protein Shake!

Ingredients

1/2 cup Low fat cottage cheese
1 Scoop vanilla protein powder
3-5 Drops butter or almond extract
1 tbs Vanilla sugar free instant pudding mix

OR 1/2 tsp vanilla extract
3-5 Stevia packets (or sweetener of choice to taste)
1/2 cup-1cup Water (Alter this according to desired consistency)
5-10 Ice Cubes (Depending on how thick you like it, use less for a thinner consistency)
Optional: 1/2 tsp xanthan gum
Sprinkles for topping!

(2) & try this one caramel apple pie protein shake

(3) Pumpkin Pie Parfait

1/4 cup plain pumpkin puree (fresh or canned)
1/2 large frozen banana
1 to 1 1/2 cups almond milk (great for flavor and thickness!)
1 tablespoon chia seeds
1/4 teaspoon cinnamon
1/4 teaspoon pumpkin pie spice

Optional Toppings:
Crumbled graham crackers
Peanut butter or sunflower seed butter
Cinnamon

Monday, August 27, 2012

more Protein Bars

(3 recipes, the first two are No Bakes)

Clean Eating Healthy Homemade Granola Bars (No Bake)

Don't get scared when you look at the calories. These are packed with protein, whole grains, and healthy fats. They are a great combo of complex carbs and protein and will keep you feeling full and satisfied, all in a neat little package you can throw into your purse. And the smidgen of chocolate is just enough that they taste like an indulgence. If you really want a lower calorie snack, you can always cut them into 20 bars instead of 16. They will still be more than satisfying.

Ingredients:
½ cup dry roasted peanuts or other nuts
½ cup roasted unsalted sunflower seeds
1 2/3 cups raisins or other chopped dried fruit
1/3 cup chocolate chips
2 cups rolled or instant oats
¼ cup toasted wheat germ (optional)
2 cups toasted or puffed whole grain cereal (I use Arrowhead Mills Puffed Millet. You can use Rice Krispies in a pinch but they are not whole grain)
½ cup creamy natural peanut butter or other nut butter
½ cup honey
1 tsp vanilla extract

ONE: Coat a 9x13 inch pan with cooking spray. Combine peanuts, sunflower seeds, raisins, chocolate chips, oats, cereal, and wheat germ in a large bowl. Mix well.

TWO: Combine peanut butter and honey in a large microwaveable bowl (tip: Use a 2 cup glass measuring cup. Pour the 1/2 cup of honey in first and then just drop plops of peanut butter in until the level reaches 1 cup. This saves you from measuring out the ½ cup of peanut butter and making another utensil dirty).

THREE: Microwave on High for 1 minute, stir well, and microwave for an additional minute or until bubbling. Add vanilla and stir until blended.

FOUR: Pour half of the peanut butter mixture over the dry ingredients and mix it for a good 5 minutes until it's almost completely coated. I've found that the best way to mix it is to use the side of a large stiff rubber spatula and cut through the mix over and over while rotating the bowl. That breaks up all the clumps of moistened ingredients so that any remaining dry ingredients can be incorporated (I’ve tried using my hands before but so much of the sticky stuff gets stuck to them that my bars end up crumbly).

FIVE: Once it's totally mixed, pour the other half of the peanut butter mixture in, scraping every last drop out of the measuring cup. Repeat the slicing and mixing again. The mixing is so important because anything that is not sticking together going into the pan will likely not stick to the bar coming out.

SIX: Once the mixture has formed into a fairly solid ball, transfer it to the prepared pan. Press down firmly (it helps to coat your fingers with cooking spray). Really put some muscle into it because the harder you press the mixture down, the firmer the granola bars will be (I actually stand on a little stool to make me higher above my counter so that I can put more of my body weight into it. I don’t mess around on the pressing part).

SEVEN: Cover and refrigerate for at least 1 hour to harden (I always let mine stay in the fridge overnight) and once firm, cut into bars (works best if you cut them into 16 short, fat bars instead of long, skinny bars).

* Individually wrap the bars as soon as possible so they don’t dry out and crumble and keep in the fridge or at room temperature for up to 1 week.

* If making 2 batches at once, measure and mix the first batch separately, press into the pan, and then place a layer of wax paper over the top. You can then measure and mix the second batch and press it into the pan on top of the first.

NUTRITION INFO:(1) Per 1 bar serving (cut into 16 bars)
293 Calories (95 Calories from Fat), 11g Fat, 2g Saturated Fat, 0mg Cholesterol, 5mg Sodium, 44g Total Carbohydrates, 5g Dietary Fiber, 22g Sugars, 9g Protein, 0% DV Vitamin A, 1% DV Vitamin C, 3% DV Calcium, 11% DV Iron

(2) Per 1 bar serving (cut into 20 bars)
234 Calories (76 Calories from Fat), 9g Fat, 2g Saturated Fat, 0mg Cholesterol, 4mg Sodium, 35g Total Carbohydrates, 4g Dietary Fiber, 17g Sugars, 7g Protein, 0% DV Vitamin A, 1% DV Vitamin C, 2% DV Calcium, 9% DV Iron

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No-Bake Protein Bar Recipe

181 cals/16.4pro/14carb/6.9fat

1 1/2 cups quick oats (not instant or old fashioned)
4 Tbps. ground flax
4 scoops Optimum Nutrition Cake Batter protein powder - (or substitute with any protein powder of your choice)
4 Tbps. peanut butter
3 Tbsp. semi-sweet chocolate chips
1/2 cup cold water

Mix all ingredients in a bowl, adding the water last. Knead with hands until mixed. Press into a 8x8 pan sprayed with cooking spray. Place in freezer for 20-30 minutes, cut into 8 bars, wrap each bar in plastic wrap, then return to freezer to store.

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Muffin Topless Rich / Jamie Eason's Chocolate Protein Bars

Ingredients:
1 Cup Oat Flour
2 Scoops Chocolate Casein protein powder (Whey will give a different consistency)
4 TB Unsweetened Baking Cocoa
1/2 Cup Stevia (or other natural zero cal sweetener)
1/4 tsp Salt (do not omit!)
1/2 tsp Baking Soda
1/2 tsp Vanilla Extract
8 oz Unsweetened Applesauce (I used baby food.. yup… baby food)
1/2 Cup Liquid Egg Whites
4 oz Water
Directions: Preheat oven to 350 degrees Fahrenheit. Spray an 8×8 baking dish with non-stick spray (I used Pam).

Mix dry ingredients together, then add wet ingredients. Mix until you get out all the lumps.

Pour mixture into baking dish and stick it in the oven for about 22 minutes for softer protein bars and closer to 25 minutes for firmer bars. Keep an eye on them at the 22 minute mark because each oven may vary.

Take out of the oven and let cool. Once cool, cut into 9 bars. I prefer to refrigerate mine but they will keep out of the oven for a few days.

Nutrition Facts: (this will vary slightly depending on the protein powder you choose).
Per Bar: 102 Calories _ 14 g Carbs _ 1 g Fat _ 9 g Protein _ 3 g Fiber _ 3 g Sugar

Thursday, August 16, 2012

Gina’s Famous Protein Zucchini Loaf

Ingredients:

-3 egg whites (45)
-1/2 cup oatmeal (140)
-1/2 cup zucchini, shredded (10)
-1 scoop vanilla protein powder (120)
-1 tsp vanilla extract (10)
-1 tsp baking powder
-touch of cinnamon
-2 packets Stevia (optional)
total calories = 325

Directions:

Preheat oven to 350 degrees. Spray loaf pan well with non stick spray.

Mix all ingredients in mixing bowl.

Pour batter into loaf pan and place and into the oven for 30-35 minutes until golden brown

and full cooked, all the way through.

Remove from oven and allow to cool before serving.

Enjoy as is or slice into pieces, toast and add a touch of nut butter or jam!

http://ginaaliotti.com/ginas-

famous-protein-zucchini-loaf/

Saturday, August 11, 2012

Blogilates Perfect Pumpkin Protein Pancake

INGREDIENTS:
1 scoop vanilla protein powder
4 TBS canned pumpkin pureee
1 TBS ground flax seed
2 egg whites or 1/4 cup liquid egg whites
2 TBS almond milk, soy milk, or skim milk
1/2 tsp of Stevia
pinch of baking powder
dash cinnamon

DIRECTIONS:

1. Mix all ingredients together in a bowl.

2. Heat pan on med heat and spray with PAM.

3. Then pour batter on. Flip once small bubbles have formed on top.

NUTRITION FACTS (1 serving = entire recipe): 211 cals, 4g fat, 9g carbs, 36g protein

Source: Blogilates

Saturday, August 4, 2012

Protein Pancake Recipe [4]

Sarah Fit's Protein Pancake Recipe

Ingredients:
1/2 a banana
1/4 cup egg whites
1 scoop Vanilla whey protein powder
1 tbsp ground flaxseed
1/2-1 tsp cinnamon
2 tablespoons of unsweetened almond milk

*TO ADD CARBS PRE-WORKOUT*
(about 260 calories)
1/2 scoop whey protein powder
2 Tbsp. Whole Wheat Flour

17 pancakes recipes... Banana Mania, Apple Pie, Gingerbread, Crazy for Chocolate, Strawberry Shortcake, Blueberry Bliss, Pecan Pie, Lemon Tarte, Cinnamon Swirl, Coconut Dream, Pumpkin Pie, Almond Cookie, Carrot Cake, Peanut Butter and Jelly & of course the Original TIU Pancake...

Directions:
1. Combine all the ingredients in a bowl or mug. I know my flax seeds are not all ground up, my blender broke.
2. You mix and mash with a fork or hand held blender like me, and put into a pre-heated greased frying pan. Let the bottom set so that it’s easier to flip. Some times I put the lid on. It should take 3-5 minutes.
3. When the bottom of the pancake seems solid, flip it over.

Serving Size = 1 GIANT Pancake (about 240 calories) - over 20 g protein, 4 g of fiber and 4 g of fat.

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Banana Bread Protein Pancakes
Serves one - 310 calories
Prep Time: 5 minutes
Cook Time: 5 minutes

Ingredients:
1/2 cup old fashioned oats
1/2 banana, mashed
1/4 cup cottage cheese
1 egg
1/2 teaspoon cinnamon

Directions:
1. Spray pan with cooking spray and heat to a medium heat
2. Combine all ingredients in a small bowl and blend with an immersion blender until batter is relatively smooth and all ingredients are fully mixed
3. Pour batter onto the warm pan to form four medium-sized pancakes
4. Allow to cook until edges start to harden, about three minutes
5. Flip pancakes and allow to cook until batter is no longer runny, about two more minutes
6. Top with syrup, pumpkin pie spice and banana slices and enjoy

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Pumpkin Oatmeal Protein Pancake
Serves 1- Based off Clean Eating Protein Pancakes

Ingredients
1/4 cup egg whites
1/4 cup uncooked old fashioned oats
2 Tablespoons canned pumpkin
dash of cinnamon
dash of pumpkin pie spice
2-3 drops of liquid stevia (optional)
1/2 frozen banana, thawed and mashed (optional)

Preparation:
In a small bowl mix together the egg whites, oats, pumpkin, almond milk, pumpkin, cinnamon, pumpkin pie spice and stevia.
Spray a medium sized pan with cooking spray and set heat to medium-low. The lower heat is the key to making sure the pancake doesn’t burn.
Pour in pancake batter and cook until little bubbles form (about 3-4 minutes). Once the bottom of the pancake has set, carefully flip the pancake over to the other side.
Cook until pancake is done in the middle. It typically takes about about 2-3 minutes.
Place pancake on a plate, top with mashed frozen banana “syrup” and whatever other toppings you’d like.

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Pumpkin Apple Protein Pancake
Serves 1 - Based off the Tone It Up Protein Pancake

Ingredients
1/4 cup egg whites
1 scoop vanilla protein powder
2-3 Tablespoons canned pumpkin
1 Tablespoon unsweetened vanilla almond milk
1/2 Tablespoon chia seeds (or ground flax seeds)
dash of cinnamon
dash of pumpkin pie spice
2-3 drops of liquid stevia (optional)
1/2 medium apple, chopped into small pieces (divided)

Preparation:
1. In a small bowl mix together the egg whites, protein powder, pumpkin, almond milk, chia seeds, cinnamon, pumpkin pie spice and stevia until all the powder is dissolved.
2. Stir in half of the chopped apple pieces.
3. Spray a medium sized pan with cooking spray and set heat to medium-low. The lower heat is the key to making sure the pancake doesn’t burn.
4. Pour in pancake batter and cook until little bubbles form (about 3-4 minutes). Carefully flip the pancake over to the other side. (Flipping the pancake is tricky because it’s usually quite large. You might need an extra utensil to help with the flipping.)
5. Cook until pancake is done in the middle. It typically takes about about 2-3 minutes.
6. Place pancake on a plate, top with other half of chopped apple piece and whatever other toppings you’d like.

Tuesday, June 26, 2012

Oxygen Magazine Peanut Butter Protein Balls & Peanut Butter Protein Cookies

Oxygen Magazine Peanut Butter
Protein Balls

Ready in 5 minutes • Makes 14 servings

Ingredients:
1/3 cup natural peanut butter
1/4 cup honey
2 scoops chocolate whey protein powder
(separated)
3 tbsp ground flaxseed
3 tbsp dark chocolate chips

Instructions:
Mix together all ingredients except 2nd scoop of protein. Should be the consistency of Play-Doh.
Add scoop # 2 of protein, continue mixing.

Roll into 14 small balls.

Refrigerate/freeze to firm them up, overnight for best results.

Enjoy!

Nutrients per serving (1 ball):
Calories: 87, Total Fats: 5 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 3 mg, Sodium: 28 mg, Total Carbohydrates: 9 g, Dietary Fiber: 1 g, Sugars: 5 g, Protein: 5 g, Iron: 0 mg

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Peanut Butter Protein Cookies

1 large egg

1.5 cups natural peanut butter

1.5 scoops whey protein powder, chocolate or vanilla

1/3 cup Sucanat

1/2 cup almond meal (I substituted GF flour, flax, and wheat germ)

1 tsp baking soda

1/2 tsp vanilla extract

1. Preheat oven to 350 degrees F.

2. In a bowl beat the egg. Add remaining ingredients and mix well.

3. Form little balls with your hands and space evenly on a lightly greased baking sheet.

4. Bake for 12 minutes. Balls will puff up and lightly brown.

Let cool for a few minutes and be careful handling them while hot, they are very delicate and will crumble apart!

Saturday, June 2, 2012

“Oh Baby!” Carrot Cake Protein Bars

Thanks Jamie Eason!

Ingredients:

Non-fat no-stick spray
1 cup oat flour (ground oatmeal found in the health section of your grocery store)
2 tsp cinnamon
½ tsp baking soda
¼ tsp salt
1/8 tsp ground nutmeg
1/8 tsp allspice (optional – more like spice cake)
3 egg whites
¾ cup Splenda
½ cup fat free Ricotta cheese
2 4 oz. jars or packs of baby carrots (instead of shredded carrots)
2 scoops vanilla whey protein (look for a low sugar, low fat and low carb variety)
1 cup quick cooking oats (optional for added carbs and energy)

Directions:
Preheat oven to 350 degrees. Spray an 8 x 8 pyrex dish with non-stick butter spray.
In a large bowl, combine flour, cinnamon, baking soda, salt and nutmeg.
In a medium bowl, mix egg whites, Splenda, ricotta and baby food until well combined. Add the wet ingredients to the flour mixture and mix well. Finally, fold in the quick cooking oats (optional) and stir until just combined.
Pour batter into the pyrex dish and spread evenly. Bake 28 – 30 minutes or until a toothpick comes out clean. Let cool and cut into 16 pieces – 4 x 4.

Nutrition per serving: 2 small squares

94 calories (132 cal with oats folded in)
1.25 g fat (2 g fat with oats folded in)
10 g carbs (17 g carbs with oats folded in)
10 g protein (11 g protein with oats folded in)

Tuesday, May 8, 2012

Banana Bread (Chocolate Banana Bread) Protein Muffins

Ingredients (indicates the alternative Chocolate Banana Bread ingredients)

3/4 cup Ripe banana (about 1 large banana, otherwise pumpkin pure, sweet potato baby food, or applesauce work just as well)
3/4 cup Egg whites
1/2 cup Plain low fat greek yogurt
3/4 cup Oats (use gluten free if sensitive to gluten)
2 scoops Vanilla protein powder (Chocolate Protein Powder)
12-14 packets Stevia (or 1/2 cup sweetener of choice)
1 tsp Baking powder
1 tsp Baking soda
1/2 tsp Cinnamon (1 Tbsp. cocoa powder)

1. Preheat oven to 350 degrees. Spray muffin tin with non-stick cooking spray, or line with silicone or foil liners, (spray liners if using).

2. Place all of the ingredients in a blender, (or food processor), and blend until mixture is smooth.

3. Divide mixture evenly between 12 muffin tins.

4. Bake for 15-18 minutes, or until toothpick comes out clean.

(Note: be sure to use either silicone or foil liners with the paper insert removed because they will stick, as does any muffin made with oats rather than flour!)

From Dashing Dish

Sunday, May 6, 2012

Low-Carb Apple Cinnamon Protein Bars Recipe

Nutrition Facts:
Makes 16 squares
1 square = 64 calories, 2.4 g fat, 4 g carbs, 8 g protein
Ingredients

4 scoops vanilla whey protein powder
1/2 cup almond meal/flour
2 tsp baking powder
1/4 tsp salt
2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp allspice
3 egg whites
1/4 cup stevia (raw) or Xylitol (increase carb count by 1g)
1/2 cup fat-free cottage cheese
1 tsp vanilla extract
1 medium apple - grated (large holes)

Directions:

Spray an 8-by-8 inch Pyrex dish with non-stick spray.

Preheat oven to 350 degrees.

In a large bowl, combine protein powder, almond meal, baking powder, salt, cinnamon, nutmeg and allspice.

Whisk together and set aside.

In a smaller bowl, combine egg whites, no-cal sweetener, cottage cheese and vanilla.

Whisk until well incorporated and then add the wet ingredients to the dry and mix again.

Fold in grated apple and mix until combined.

Pour batter into the prepared dish and bake at 350 degrees for 25 minutes.

Get it here

Monday, April 16, 2012

High Protein Ice Cream!!!

Good recipe for even better lactose free chocolate ice cream! It also helped her with her diet phase.

1 Cup Unsweetened Soy Milk (You can even use chocolate or vanilla soy milk, but watch the sugar intake!)

1 Scoop Chocolate Protein Powder (We like to use casein protein, you can use whey, or whatever type)

1 Tsp Unsweetened Cocoa Powder

Optional: # of Packets of Splenda (We use 3-5 when we have splenda)

High Protein Ice Cream Recipe

1/2 cup Salt

1 Large Ziplock Bag full of ice & 1 small Ziplock Bag for the ingredients

A LOT of ice.

High Protein Ice Cream Recipe – The Steps

Step 1: Put all ice and 1/2 cup salt into the Large bag. Mix up the ice and salt so the salt covers all the ice. Now… Mix, mix, MIX!

Step 2: Put all the remaining ingredients in the smaller ziplock bag (soy milk, chocolate protein powder of your choice, cocoa powder, optional splenda). Seal the smaller bag and then shake it up a bit to mix the ingredients up.

Step 3: Put the smaller bag (sealed) in the larger bag full of ice and salt. Seal the larger bag up. Now… Shake, shake, SHAKE!

Shake 5-10 Minutes (although I have shaken as low as 3-4 minutes. The average time tends to be six minutes), and let sit there for a bit, say 2-3 minutes.Pretty simple, we have many variations* though!

EXTRAS!

Note: We may add the following

1. Vanilla protein + vanilla extract

2. Vanilla protein + cinnamon

3. Vanilla protein + Almond extract (you can also substitute unsweetened almond milk for soy milk) and add chopped almonds! Again, watch your calorie intake!

4. Vanilla protein + Lemon Extract

5. Chocolate Protein + Rum Extract

6. Strawberry Protein + Strawberries!

7. Nuts & Fruit (Think cashews, coconuts, pineapple, etc…) <—–Watch out for calories in carb intake if on diet though!

8. My fiance likes to break up protein bars and put them in the ice cream for a brownie-like effect!

The possibilities are endless!

*** EVEN MORE VARIETIES ***

CHOCOLATE PEANUT BUTTER
serves 1
1.5 scoop chocolate protein powder
1 cup unsweetened chocolate almond milk
1 Tbsp natural peanut butter.