Protein Muffins (several flavors)
If you’d like to purchase these Protein Muffins they are $4-$6 for a dozen.
BANANA
2 /1/2 cup oats (old fashioned kind, not quick cooking)
1c of plain low fat greek yogurt*
1/2 scoops protein powder
2 eggs
2 tbs stevia or truvia sweetener
1 1/2 tsp baking powder
1/2 tsp baking soda
3 bananas
350 15-20mins
CHOCOLATE
2 1/4 c oats
3 egg whites
1/4 cup unsweetened cocoa
1/2 cup unsweetened applesauce
1 tsp. vanilla extract
1/2 cup plain Greek yogurt (or regular plain low fat yogurt)
1/2 tsp cream of tartar (or 1-1/2 Tbsp. vinegar)
1-1/2 tsp. baking powder
1-1/2 tsp. baking soda
1/4 tsp. salt
1 cup hot water
1/4 cup sweetener of your choice stevia or truvia
2 1/2 scoop whey chocolate protein
1/4 cup semi-sweet chocolate chips (or use white chocolate or peanut butter chips!)
350 15-20 min
VEGAN PUMPKIN
1/4 C Splenda Brown Sugar Blend
1/4 c splenda
1 – 4 oz. jar baby food applesauce
2 tsp. ground cinnamon
1 ½ tsp. ground ginger
½ tsp. ground clove
1 tsp. baking powder
1 tsp. baking soda
½ tsp. salt
2 tsp. vanilla extract
flaxseed 4tbsp
3/4c water
1 – 15 oz. can of raw pumpkin
2 C oat flour
2 1/2 scoops protein -brown rice
½ cup almond milk
½ C chopped walnuts (optional) 350 degrees 20 min
PALEO
2 ripe mashed bananas
3 tbsp almond butter
6 scoops vanilla protein powder
1/2 cup almond meal
1/2 cup greek yogurt
3 tbsp ground flaxseed
1/2 cup liquid (almond milk or water)
1/2 tsp baking soda
a few shakes of cinnamon
stevia -25 drops
315 for 12 minutes or until done.
- Published in Recipes
Tuna Salad Apple Cups
Ingredients
] 1/2 fl oz Lemon Juice
] 1 dash Black Pepper
] 1 dash Salt
] 1 strip (4″ long) Celery
] 1/2 small (6-3/8″ long) Cucumber (Peeled)
] 3 tbsp chopped Onions
] 1/2 can (12.5 oz), drained Light Tuna Fish (Drained Solids In Water, Canned)
] 2 large (3-1/4″ dia) Red Delicious Apples
Directions
Mix all ingredients together.
Slice 2 apples from top & scoop out. Slice some & add to mixture.
Fill your apples and enjoy! 215 Calories 21g protein
- Published in Recipes
Quinoa Burger Patties
Ingredients
2 large Egg
1/3 cup Whole Wheat Flour
1/3 cup Parmesan Cheese (Grated)
1/4 cup Egg White
1 tbsp Parsley (Dried)
1/2 tsp Salt
1 cup, chopped Onions
3 tsp Minced Garlic
1/3 serving (serving = 2 tbsp) Ground Flax Seed
2.5 cup, cooked Quinoa (Cooked)
Directions
Mix together the eggs, egg whites, quinoa and salt. Then stir in everything else, flour last. Let sit a minute to absorb some moisture while you heat some oil (or non stick spray) in a pan on medium heat.
The batter will look very moist but they ended up being a little dry so if you want yours a little more moist, maybe add less flour or a little more egg whites or almond milk/water.
Form patties and place in heated pan and cover. Cook until really good and brown (this took a little time-about 10-15 minutes, you can always turn the heat up a little if you need to. Flip and cook the other side until they’re nice and brown. I divided my batter into 5 burger sized patties for each day of my work week. You could make them any size you’d like! If you made them smaller they probably wouldn’t take as long to cook.
They have a nice light crispy texture on the outside and the cheesy onion flavour is awesome!
- Published in Recipes
Protein Custard Puddings
Description
Get ready…CLEAN protein egg custard puddings! These are packed with protein!78 calories 8g protein 1g fat for 1.
Ingredients
5 large Egg White
1/2 tsp Nutmeg (Ground)
1 tsp Vanilla Extract
2 serving (serving = 1 packet) Stevia or Truvia
1 serving (serving = 1 scoop) Vanilla Protein Powder
1.5 serving (serving = 1 cup) So Delicious Unsweetened Almond Milk Plus
Directions
Preheat oven to 150c. In a large bowl, whisk together egg whites, stevia & vanilla. Pour the almond milk & 1 scoop of vanilla whey protein powder & shake for 10 seconds, pour into a saucepan, heat up to the boil and then remove from stove. Add almond milk to the egg mixture, few spoons at a time. Whisk while you’re adding, and try not to add too much all at once otherwise it will cook the eggs. Place six ramekins in a deep baking dish. Fill the mixture into the ramekins about two thirds full. (I don’t have ramekins, I have a baking tray for 12 ‘muffins’ worked great with this, as soon as the batter cooled enough they popped right out. You might want to use ramekins if you’re entertaining.)
Pour boiling water into the baking dish to surround the ramekins. Bake for 30 min. Remove from oven and wait for the ramekins to be cool enough to take out of the water. Chill in the fridge overnight for the next day! Serve with a sprinkle of nutmeg, fruit, or alone, whatever you like! Enjoy!
- Published in Recipes
Vanilla Protein Shake
Protein shakes are a great way to recover after a workout, protein packed breakfast and a quick easy snack. What’s in your favorite protein shake?
Try this version:
Almond milk 1/2 cup
water 1/2 cup
4 Ice cubes
1/4 or 1/2 banana
1 tblsp almond butter
Handful of spinach
1-2 scoops vanilla pea protein
- Published in Recipes
Pizza!
Ingredients:
1/2 Head of White Cauliflower
4 cloves chopped garlic
(2) Whole Eggs or Egg Whites
Herbs: Chopped Cilantro, Thyme, Rosemary, Oregano, Basil
1/2 Onion
2 Medium Red Tomatoes
(1) 6oz Chicken Breast (grilled before hand)
Pesto sauce
Arugula
Chile Pepper
Preparation:
Pre-heat oven to 425 degrees
In a food processor, high speed blender or cheese grater add 1/2 head of Cauliflower and begin to chop until it turns to a rice like consistency
On LOW heat, saute grated Cauliflower, chopped Garlic and Oregano for 5-6 minutes.
Remove mixture from saute pan and add to a large mixing bowl. Add (2) eggs or egg whites
Mix until egg has been completely absorbed by the Cauliflower
On a pizza stone, cookie sheet or baking pan, begin to spread out your “crust” into a circular or square shape as thick or thin as you’d like.
Put pan in oven and bake for 12-14 minutes until it begins to brown at edges and turn a yellowish color
Remove from oven and spread out your pesto or pizza sauce of choosing
Add the toppings you’d like minus the leafy greens as they will wilt in the heat
Return your pizza to the oven for an additional 4-5 minutes to allow all the toppings to blend together.
Remove and add greens – Cut with a pizza wheel and CAREFULLY begin to pry edges and lift from underneath with a large spatula. This is key to keeping your crust in one piece as it can be fragile at first.
ENJOY —-
- Published in Recipes
Simple Baked Eggs
Ingredients
4 Large Egg Whites
1/2 cup chopped broccoli
1/2 cup coconut milk
Directions
1. Pre heat your oven to 375 degrees.
2. Spray your cake pan with non stick spray.
3. In a bowl whisk together your egg whites and milk.
4. Mix in your broccoli and seasoning of choice.
5. Pour into your pan.
6. Bake for ~20-24 minutes.
- Published in Recipes
Pumpkin Protein Muffin in a MUG
1 scoop protein
1/4 tsp. cinnamon
1/8 tsp. baking soda
1/4 tsp. vanilla
1/4 cup pumpkin puree
1 flax egg (1 tbsp ground flaxseed + 3 tbsp warm water, left to sit for 3 minutes)
Cooking spray
Spray dish, Add powder, cinnamon, baking soda mix with fork, add pumpkin purree flax egg and microwave for 3 minutes in a mug.
- Published in Recipes
Egg Baked in Avacado
2 medium eggs
dash of pepper
1 avocado
1. Cut an avocado in half and remove the pit, make the hole big enough where the pit was to fit one egg
2. Crack an egg into each avocado half and put on a baking pan and place in the oven at 350 degrees.
Bake for approximately 10 minutes (until it’s at your desired firmness) and remove, add pepper to taste.
- Published in Recipes
Banana Walnut Protein Pancakes
Keep batter refrigerated and on tap so you can make them various times throughout the week.
3-small bananas
½ cup chopped walnuts
6-egg whites
Dry ingredients:
1-cup Rolled oats (Old fashioned oats may be substituted)
1-tbsp Ground flaxseed
1-tbsp Wheat germ
2-tbsp Protein powder
2-tsp Ground cinnamon
½-tsp Sea salt
Wet Ingredients:
1-tspVvanilla
2-tsp Maple syrup (honey may be substituted)
½-cup Plain nonfat Greek Yogurt
—In a small bowl, mash bananas until smooth. Add walnuts. Set aside
—Beat egg whites until stiff. Set aside.
—In another bowl combine the mashed bananas, walnuts and egg whites with wet ingredients. Add dry ingredients to wet and mix gently to combine.
—Heat a skillet or pan on medium-high heat. Coat pan with Pam or any cooking spray. Pour about ¼ cup of batter for each pancake. Cook on one side until bubbles appear on top, then flip to cook other side. Serve and enjoy.
Nutrients-(1, 2” pancake)
Calories: 160; Total fat: 6g; Total Carbohydrates: 20g; Fiber: 3g; Sugar: 6g; Protein: 9g
- Published in Recipes