Baking with Protein

It’s been 3 weeks since I’ve posted anything, but it’s been really crazy with lots of things to do out of town, a mini trip to Montreal, and errands to run. Regardless, here are three different recipes I’ve tried over the past few weeks all which include protein powder! At the moment I’ve been baking with Isonatural’s Allmax unflavoured protein, and PEScience’s Select Peanut Butter Cup protein.

Photo heavy post ahead!


Peanut Butter Banana Chocolate Protein Bars

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These turned out pretty good! I only wish that I had mini chocolate chips and peanut butter chips to add into the batter before baking! This was a mix of several different recipes, and I’m pretty happy with the final result. My apologies for only having a phone photo!

Ingredients:

  • 4 bananas
  • 1 tsp cinnamon
  • 1 scoop PEScience Peanut Butter protein
  • 2 tbsp Chia seeds
  • 1 tsp vanilla
  • 1 cup oats
  • 1/2 cup peanut butter

Directions:

  1. Mash all bananas.
  2. Add in all other ingredients and mix well.
  3. Spread the mixture evenly on a cookie tray.
  4. Bake at 250 degrees for 15 minutes.
  5. Let cool, and then cut into 12 pieces.

Macros: 103 calories: 12 carbs, 4 fat, 6 protein per bar.


Low Carb Lemon-Poppy Seed Muffins

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I followed a recipe from Amy’s Healthy Baking with a few tweaks to the amount of lemon and the protein powder used. Unfortunately, the muffins turned out much, much tinier than I expected, and I’m not sure why other than the fact that it may have been the Greek yogurt I used – I used 2% because I didn’t have any non-fat. I’ll be trying this recipe again with proper Greek yogurt sometime if I get the chance, hopefully with better results.

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Ingredients:

  • 56g coconut flour (1/2 cup + 2 tbsp)
  • 1 tsp xanthan gum (3g)
  • 3/4 tsp baking powder (2g)
  • 3/4 tsp baking soda (2g)
  • 1 tbsp poppy seeds (8g)
  • 2 tbsp lemon zest (10g)
  • 1 tbsp coconut oil (14g)
  • 1 egg, room temperature
  • 2 tsp vanilla extract (10ml)
  • 1/4 cup plain Greek yogurt (60g)
  • 1/4 cup honey (60ml)
  • 4 tbsp lemon juice (30ml)
  • 1/4 cup honey (60ml)
  • 1/2 unsweetened almond milk
  • 2 scoops Isonatural Allmax unflavoured protein

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Directions:

  1. Whisk together coconut flour, xanthan gum, baking powder, baking soda, salt, poppy seeds, and lemon zest.
  2. In a separate bowl, whisk together the coconut oil, egg, and vanilla. Stir in the Greek yogurt until no lumps remain.
  3. Stir in honey, lemon juice, and almond milk.
  4. Mix in protein powder.
  5. Add the coconut flour mixture, and stir until fully mixed. Let the batter rest for 10 minutes.
  6. Pour batter into lined muffin tins.
  7. Bake at 350 degrees for 25 minutes, or until a toothpick comes out clean.
  8. Cook in the pan for 5 minutes, before removing them and letting them completely cool.

Macros: 84 calories: 7 carbs, 4 fat, 7 protein per muffin

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Protein Cookie Dough (recipe by Amanda Bucci!)

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This is Amanada Bucci‘s recipe, one of my favourite Instagram fitness girls. The only thing I changed was adding in the chocolate chips and peanut butter chips!

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Ingredients:

  • 1 scoop PEScience Select Peanut Butter Cup protein (30g)
  • 14g coconut flour
  • 12g powdered peanut butter (I used Hoosier Hill Farm)
  • 10g chocolate chips
  • 10g peanut butter chips
  • 30g pumpkin puree
  • 30g almond milk

Directions:

  1. Mix protein, coconut flour, powdered peanut butter, chocolate chips, and peanut butter chips.
  2. Mix pumpkin puree and almond milk.
  3. Add wet mixture into dry ingredients and mix well.
  4. Split mixture into 4 parts, roll into balls. Refrigerate overnight, and enjoy.

Macros: 89 calories: 7 carbs, 3 fat, 8 protein.

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I have been thinking about this blog the last three weeks, so don’t worry, my chia seed yogurt parfait recipe, applesauce cupcakes, and mini strawberry pies coming up!

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What’s In My Fridge?

Some of you know I’m kind of a half-assed health food nut. So as much as I try to eat healthy, I love my carbs. All day, erry day. Seriously. So what’s almost always in a half-assed health food nut’s fridge (or at least mine)?

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Moving around from the left to the right, and then around to the front we have:

  • Cereal – It’s not always Special K with Protein, but I recently got this and it tastes really yummy, and has lots of protein!
  • Unsweetened apple sauce
  • Loaf of bread – carbs
  • Pita bread (underneath the loaf) – carbs
  • Bag of mandarin oranges
  • Oatmeal
  • Chia seeds
  • Natural peanut butter – I usually rotate between crunchy and non-crunchy bottles, yuuuum
  • Milk
  • Onion
  • Potato – carbs
  • Less-salt Bacon
  • Eggs – look! a source of protein
  • Cheese
  • Hummus

Not pictured that I also usually have is celery (for peanut butter & raisins), avocados, and yogurt (I forgot to take this out of the fridge for the photo). I also usually have frozen berries and vegetables in the freezer, but decided not to show them in the picture.

Of course, I also buy other things like pasta (carbs!), tomatoes (to make tomato sauce), and other various things I feel like eating (radishes, quinoa, or mushrooms). I’ve split them up into an easy to understand chart, according to the food listed above.

Capture This is actually not too bad. So my vegetables and fruit (30%) should be higher than my grain products (ie. carbs), but it doesn’t look too bad! I’m actually quite impressed with the percentage of meat & alternatives considering the only actual ‘meat’ I have listed is bacon and eggs. Thank goodness peanut butter and legumes count as alternatives.

*Just as a side note, the Health Canada’s food guide does lump fruit and vegetables under one category, but the Australian food guide doesn’t, and personally I thought that made more sense.

So that’s basically what I eat on a day to day basis. I’m actually pretty happy that my chart is relatively even and that I get slightly more protein than I originally thought!

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PS. Bonus protein points for whey isolate!