Friday, 30 November 2012

Hot Chocolate or Candy Cane Hot Chocolate!!

Just back from the gym from my first leg workout post competition... first one in about 3 weeks!  Would love to say I killed it, but no such luck... it killed me!  Hamstrings decided they wanted no part of it and seized up solid.  But on the way home, snow was falling, sun was shining and it put me right into the Christmas spirit, so much so I might even brave the malls today! =/  But it also put me in the mood for one of my favourite protein beverages... Hot Chocolate!! :)  Here is how I make it:

First, put the kettle on. ;) While the water is boiling mix up about 1/4 cup of milk or cold water with a scoop of protein.  Using a shaker cup works fine for this, but if you give it a good zazz in the magic bullet it makes your hot chocolate nice and frothy!   To make candy cane hot chocolate vs. regular hot chocolate, add 2-3 drops of peppermint flavouring.  Careful!! Peppermint flavouring is VERY strong, a little goes a long way!  Put this mixture into your mug and once your water is boiled, top up the cup with hot water, stir, and enjoy!  If feeling extra indulgent (once again, like I did) top off with some fat free whipped cream.

**TIP**  NEVER put hot water into your shaker and think you can get a good hot protein beverage by shaking it up the same as a cold shake.  Instead what you get is a big mess all over your kitchen counter, walls, and self, due to an exploding beverage.  I learned this the hard way and I am passing this advice on to you!!

Enjoy your hot chocolate and your weekend!  Happy Friday! :) 

Wednesday, 28 November 2012

Protein Pudding!!

Have you seen one of the newest protein foods that some companies have come out with?  They are pretty good, pretty tasty, but pretty pricey.  About $3.00-$4.00 a serving, and then you have to pay shipping, and customs.....  Make your own!! It's cheaper, and honestly in my opinion, tastes better ;)  All you need is:

  • One package of instant fat free pudding (any flavour)
  • 2 scoops of a complimentary protein powder.  Try chocolate powder in chocolate pudding, or caramel vanilla in butterscotch, or banana in banana!  There are so many possibilities!

Make the pudding as per the box instructions.  Stir in 2 scoops of the protein powder, mix well.  Let the pudding set in the fridge for a few minutes, serve and enjoy!! :)  If you are feeling a little extra indulgent (like I did) top with a little fat free whipped-cream!

Mass Building Snow Balls!

Ok, time to get HUGE!  lol.  These Snow Balls are made with mass builder to help bulk you up in the off season.  They are very similar to the Yummy Fudgy Protein Bars with just a few varying ingredients.

You can very easily swap out the mass builder powder for protein powder in this recipe and make Protein Snow Balls, that don't have the same bulking effect!

Ingredients are as follows:
3 Cups Rolled Oats 
4 Scoops Chocolate weight gainer/Mass Builder
3/4 Cup Natural Peanut Butter 
1/4 cup Cocoa 
Handful of chopped Walnuts 
Artificial coconut flavouring
1/2 cup shredded coconut 
Extra shredded coconut for rolling

Mix together all dry ingredients.  "Rub" or "Cut" in PB.  Combine 1/2 tsp coconut flavour with 1/3 cup of water and slowly add water until it forms a sticky (But not too sticky!) dough like consistency. If too dry, slowly add more water a little at a time. It is important to add water just a little at a time because one drop too little and your bars are too dry… one drop too much and they're suddenly too sticky! See the instructions for Yummy Fudgy Protein Bars for more about this! Roll mixture into 1 inch balls and roll in extra shredded coconut. Keep refrigerated utnil there are none left to enjoy...... then make more!!  :)

Tuesday, 27 November 2012

Oatmeal Pancakes (Contest Prep Friendly)

This is just one of many versions of oatmeal pancake that we make in our household.  This particular version is contest prep friendly as the only ingredients are oatmeal and egg whites!  The recipe calls for a pinch of salt, so if you are watching your sodium intake for competition, cut them at about a week out. 

We love to eat these because they're enjoyable, about as close to a "real" pancake as you will get with oatmeal, and make you feel like your indulging on your diet rather than just eating mushy old oats!
I'm not exactly a food photographer, so please forgive my lack of photography skills!  This was my breakfast today!! Yummmm.  Here is how I made it:

1/2 cup quick oats made into oat flour
        *To make oats into oat flour, simply put into blender/bullet and blend for a few seconds until fine and powdery.
1/4 tsp baking powder (Baking powder helps to fluff them up so they aren't like cardboard)
pinch of salt (The salt is used to activate the baking powder)
dash of cinnamon (optional)
100ml egg whites (approx 1/3cup + 1 tbsp)

(This recipe can be adjusted to fit the amount of oatmeal you have in a meal simply by adding more or less egg whites)

Let your pan heat to a medium heat while making your batter.  **TIP**  Make sure your pan is heated before you add your egg whites to the oat flour.  If you add the whites too soon and have to wait for the pan to heat, the oats absorb the moisture and thickens your batter.  But don't worry!  If this happens just add another tsp or so of egg whites and it will loosen the batter up for you! :)

Add baking powder, salt and cinnamon and whisk together well (I just put it all in the bullet and shake)
In a small bowl add egg whites and mix.  You want a batter that is a little thicker than "normal" pancake batter and will hold it's shape when poured into the pan.  If it feels too thick add another tsp or 2 of egg whites, if it feels to thin, add a tbsp or 2 of oats! Pancake mistakes are easy to fix!! =P

Pour into heated pan (makes 2 pancakes) and let cook until golden brown on bottom, and bubbles start to break through the top.  Flip pancakes and continue to cook until slightly spongy to touch (about a minute).  If you aren't sure if they're cooked all the way through poke a little hole and have a look!!  These are best if left slightly under-cooked and a little moist. They're still good, but a little dry if overcooked.

I had these this morning with Chocolate Peanut Butter Protein Syrup (Recipe below, add 1/2 tsp of Natural PB), and they were perfect!!  :)

Again, make them your own!  If you like blueberry pancakes add blueberries!  If you feel like cheating a little, add a few chocolate chips!  I like to add half of a banana, mashed, to make banana pancakes (and the banana really helps to keep them from drying out!)

Feel free to use sugar free syrup instead of the protein dip, however we prefer to use the dip to be sure we are starting our day with lots of protein!

Monday, 26 November 2012

Cooking with Protein: Tip #1

When cooking with protein, the kind of protein you use makes a big difference.  If your attempt at a recipe doesn't come out quite right, don't give up on it... it could just be the kind of powder you're using and you may need to experiment to find the right one.  From my experience, finer, more "powdery" powders bake the best. The powders that I've been less satisfied with tend to be more "grittier" in texture and are also the ones that don't blend quite as well in a shaker.

So don't be discouraged if it seems like your muffins, cake, or bread didn't come out right.  Try again using a different brand and you might have a more enjoyable outcome!!  :)

Happy Monday!  Start the week off on the right foot and the rest of your week will be a walk in the park!!  

Chocolate Banana Bread!

1 cup oat flour

1 Tbsp baking powder

Pinch of salt

2 Scoops Chocolate Cookie Crunch Protein Powder (Or any chocolate protein powder.  For "regular" banana bread, use vanilla)

2 egg whites (I like to use 'real' egg whites here vs. carton whites.  It gives a better texture)

1/4 cup agave nectar 

1 mashed banana

** Handful of chopped walnuts, optional **

Whisk together first 4 ingredients in a large bowl. In a separate bowl whisk together egg whites, agave nectar and mashed banana. Add dry ingredients to banana mixture and combine well.  Pour mixture into a loaf pan sprayed with cooking spray (I like to line bottom with parchment paper) and bake at 350 for 20 mins or until a toothpick inserted comes out clean.

Chocolate "Syrup"/Dipping Sauce

This is as simple as it is delicious! I like to use this 'syrupy' dipping sauce for my oatmeal pancakes, for dipping fruit, as a sauce for protein crepes... anywhere where you use chocolate sauce!  The possibilities are endless!  All you need is: 

2 Tbsp carton egg whites
1 scoop Chocolate Protein Powder
1 tbsp honey (optional) 
Whisk ingredients together in a small bowl or ramekin.  For an little extra something I like to add in a squeeze of fresh blood orange juice, yummy.  My boyfriend likes to use vanilla protein instead and is also delicious!  Add a little maple flavouring to the vanilla dip and it almost tastes like maple syrup!! :) 


Cinnamon Apple Protein Muffins!

I made these one night and hardly had them out of the oven before they were all gone!!  

1 and 1/2 cups oat flour
1 Tbsp Baking Powder
1/2 Tsp salt
2 scoops Cinnamon Apple Crumb Pie Protein Powder
**If you don't have this particular protein, no worries.  Use vanilla flavoured instead and add 1/2 a tsp of cinnamon**
1/3 cup Splenda
2 egg whites
1 cup unsweetened almond milk 
1 jar baby food apple sauce // or individual portioned apple sauce // or 1/3 cup
1/4 cup Greek Yogurt
1/2 cup apple diced

In a large bowl, combine oat flour, baking powder, salt, Protein Powder, and Splenda.  In a smaller bowl combine egg whites, almond milk, apple sauce, and yogurt.  Add wet ingredients to dry and stir in chopped apples. Spoon into muffin tray and bake for 20 mins, or until a toothpick inserted comes out clean. For extra goodness, add 2 Tbsp of flax seed, chia seed, wheat germ, hemp hearts, and/or Psyllium husks.  

"WunderBar" Treats

This is in incredibly simple little snack that is a go to for me when I feel like I need chocolate.  You can eat it right out of the dish or make into little bite size bars for future snacks or to share with friends.

1/3 Cup Natural Peanut Butter 
1 Scoop Chocolate Caramel Protein Powder 
Dark Chocolate Bar **Optional** 

Mix together PB and Protein Powder.  This is delicious as it is and I eat it right from the bowl!  However, for an added little something extra, melt chocolate in a double boiler. Roll mixture into balls and using a toothpick dip into chocolate.  Place on a parchment paper lined plate, and place in freezer to cool.  This is great with any flavour protein, and allows for a lot of tasty experiments. However using a chocolate caramel flavoured protein, they actually taste like a Cadbury WunderBar!! :)

Banana Chocolate Chip Cookies!

These cookies are absolutely delightful!  They are soft and chewy and full of flavour.  Adapted from a Paleo recipe, the are gluten, grain and dairy free!  You can use dark chocolate chocolate chips, or I've even heard of, though never used, sugar free chocolate chips.  If you want to be 100% good, leave them out or substitute with chopped nuts. :)

1 mashed ripe banana 
3 tablespoons almond butter 
2 teaspoons vanilla extract 
1 teaspoon baking powder
½ teaspoon ground cinnamon 
Pinch of Salt 
1 cup almond flour 
2 scoops Vanilla Caramel Protein Powder 
¼ cup chocolate chips 

With a mixer, combine mashed banana, almond butter, vanilla, baking powder cinnamon and salt. 
In a separate bowl, mix together almond flour and protein powder.  Add to wet mixture, along with chocolate chips and stir until all ingredients are combined.  Using a spoon (and greased hands help the batter not to stick) form into balls, place on cookie sheet and press cookies slightly flat on top.. Bake for 11-14 minutes or until cookies are slightly golden on top. Remove from oven and allow to cool slightly before removing from pan. 


Hello all!  As a fitness enthusiast, clean eater, and bikini competitor I am often asked for recipes and ideas for clean, high protein, delicious treats and snacks.  Until now, I have been hesitant to give up all of my secrets, but I've decided to create this blog dedicated to sharing my recipes that I've created and/or found using protein powder as a main ingredient.  I personally use protein supplements several times a day but very rarely do I have it in a shake form... I just get tired of it!  So I've searched for, found, and invented a collection of recipes.  Some are quick and simple, others require a little more effort but are perfect if you enjoy baking!  None of my recipes have any added sugar, bad fats, or refined flour making them figure friendly and clean eating approved!!  I hope you enjoy my recipes and please share!!