All posts tagged: protein

Low-Carb High Protein Pudding

Recently, I have been experimenting with training fasted, having a long-black coffee and then my first meal of the day is High-Fat and High-Protein.  I’m always experimenting with my diet and macronutrients (check with your health-care practitioner before making any drastic changes to your diet). In a nutshell, the aim of this training and macronutrient choice is to ‘de-activate’ the carbohydrate energy pathway  in the body and ‘activate’ the ‘fat using / burning pathway’. So, I’m trying to ‘burn fat’. Anyway,  I have been having chia seed puddings all week, but it wasn’t until I added a few ingredients (namely protein) that I thought… 1) Hey, this is delicious and 2) This is really high protein and would be a PERFECT Breakfast option. Ingredients: 2 tbsp. chia seed pudding **prepared prior (super quick recipe – see below) Protein powder (1 scoop) I use ‘Rich Chocolate’ by Prana Cinnamon (1 tsp.) Maple syrup (1 tsp.) Toppings: 1 tsp. cacao spread (I use Mayvers brand) (could also use any nut butter) 1 tbsp.. shredded coconut (I like Woolworths ‘Macro …

Vanilla Protein Pancakes with Caramelised Maple Banana

Ingredients: 1/4 cup oats (Rolled or instant) vanilla protein powder (45 g)** can alternate flavours 2 large eggs vanilla essence (dash) mixed spice (1/4 tsp) cinnamon (1/4 tsp) 1 large banana maple syrup (2 tsp) nativa /stevia  (optional)** Olive Oil (for the pan, 1-2 tsp) Toppings: Optional  Shredded Coconut Raw Choc Pieces Method: Lightly oil a small-sized pan and put on a low-heat. Slice the banana lengthways and gently place on the pan. Add the maple syrup and a sprinkle of natvia (optional) and cook the bananas until golden. Set aside on a plate while preparing the rest of the mixture. Mix the rest of the ingredients into a mixer / blender and mix until a smooth consistency.  Lightly cook on a low-medium heat until golden brown on each side.  Top the pancakes with banana, sprinkle coconut and grate some raw cacao. Enjoy warm! SERVES x 1 person (approx. 2 pancakes) Can adjust the recipe for the amount of people serving.      

Chocolate and Pumpkin Protein Brownies

Hello everyone! I love this little recipe. I’m pretty sure I ate most of the batch after my gym session. This is a delicious and easy gluten-free and dairy-free recipe that I hope you will enjoy.   Ingredients: Cacao powder (2.5 tbsp.) Oats (80 grams ) (I used quick oats) Eggs (2 large) Pumpkin (cooked) (2 cups) Maple Syrup ** (2 tbsp.) Protein Power (45 g) *** Baking Powder (1 tsp) Cinnamon (3/4 tsp) ** option to add more maple syrup, although this was sweet enough for me. Makes about 16 small slices   Information Per slice. Calories: 59 CHO: 8.5 g Fat: 1.4 g Protein: 3.3 g

Sweet Potato Shepherds Pie

Delicious protein-filled, gluten-free and dairy-free alternative for dinner, without forfeiting the flavour. Serves 2-3 (take ingredient quantities into account if wanting to make a smaller/larger size) Ingredients: 500-600 g Beef (cubed) 2 tbsp olive oil 1/2 large sweet potato 1 can chickpeas (water drained) 1-2 tbsp nutritional yeast (optional, could use cheese if not dairy intolerant) 1/2 large brown onion minced garlic (2 tsp) + (1 tsp for the topping) 1 small capsicum 1 large carrot 1 medium zucchini 1 1/2 celery stalk 1 cup chopped mushrooms 1 tsp cumin 1/2 tsp coriander (ground) 1/4 tsp paprika 3 tsp tomato paste 2 tbsp braggs aminos (optional soy/tamari sauce use if have no braggs) Method: Roughly chop the sweet potato and put into a small saucepan, over a medium heat, and boil (trying to get it soft, to later mash). Saute the olive oil, the onion, garlic (2 tsp), cumin, coriander, paprika in a fry pan.  Gradually add the mushrooms, carry (chopped), zucchini (chopped) and capsicum (chopped).  Add the braggs and continue cooking until the vegetables …

7 of my essential smoothie fixings

Smoothies are a great way to meet your daily micronutrient and macronutrient targets. Almost every time I try a different smoothie flavour, I will still add these essential ingrediants. 1. Chia Seeds – great protein source – (sprinkle about 1/2-1 teaspoon) 2. Greens Supplements (Spirulina) – I add about half a teaspoon 3. LSA Mix – A mixture of Linseed, Sunflower seeds and almonds, to give you the essential heathy fats your body needs (good tablespoon) 4. Psyllium Husk – great for digestion – (few teaspoons) 5. Banana – definitely a staple of mine.  Chuck a few of these in each smoothie to add a great flavour, texture and a good dose of potassium 6. Protein Powder – (1 scoop or so) – This really makes a general Carb-filled smoothie into a great meal, with the addition of a protein source  7. Cacao Powder – providing a good hit of antioxidants, plus, makes it have a taste of chocolatey goodness

Easy Protein Pancakes 

I eat at least one pancake a day. These beauties and so easy and you can make them as complicated or not (mine) as you would like. I try and keep mine high-protein and as a nighttime snack after dinner just to last me until the next morning. I simply add 1.5 scoops of Protein Powder (I use vanilla Musashi) and 10 tablespoons of Egg Whites (Coles/Woolies, individual container). I used that amount for each pancake. If you are looking for something a little less ‘protein dense’. You could try 1 whole egg, 1/2 banana, scoop of protein powder and some milk or water until it reaches your desired consistency. Sometimes I add some LSA mix (health food Isle, Linseed, Sunflower Seed & Almonds) to increase the fibre or maybe a teaspoon of chia seeds. Top with whatever you desire. Almond butter, banana, coconut yoghurt and berries (next time, yum). Such a perfect end to my day.