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Sarah's Protein Recipes

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Sarah's Protein Recipes

Postby SarahC » Fri Mar 28, 2008 8:33 am

I make this one all the time.... they are good.... too good!!! :roll:

Chocolate Protein Bars

Ingredients:
120g chocolate protein powder, any kind
100g unflavoured soy protein isolate powder
50g chocolate (I use the well naturally sugar free choc... yum!)
200g low fat cream cheese
1tbsp peanut butter (or almond spread, or something similar)
1 tbsp margarine/butter, unsalted if possible
1 tsp vanilla essence
Sweetner to taste (I use stevia powder)

Method:
- Put cream cheese, butter, peanut butter and chocolate in a bowl and zap in microwave until it's all melted, then add vanilla essence and mix well.
- Put protein powders and sweetner (if powdered, if using liquid sweetner, add it to the cream cheese/chocolate mixture) in a large bowl and mix together with a whisk
- Add the wet ingredients to the dry ones and mix well. Use a metal fork initially, then you'll have to get your hands dirty to get it completely mixed (the fun bit!!)
- Lick your hands.... a VERY important step. Then, wash them :twisted:
- Put the mixture into a lined baking tray and refrigerate for an hour or so.
- Cut into 12 bars, wrap them individually and store back in the fridge
- Try to not eat them all at once :lol:

Variations:
1. Choc Mint bars: Use mint chocolate (with the little mint crispies in it!) and peppermint essence instead of vanilla
2. White Chocolate bars: Use vanilla protein powder, and white chocolate.
3. Choc Nut bars: Add some finely chopped nuts, and almond essence instead of vanilla


Image

Very roughly, per bar
500kJ
18g protein
b*gger all carbs
Can't remember the fat, ok I'll edit later when I find out, it's written down at home lol!!
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Re: Sarah's Protein Recipes

Postby SarahC » Fri Mar 28, 2008 8:57 am

This is my absolute favorite breakky!! It's so many kinds of delicious!!

Mocha Bran Pancakes

Ingredients:
45g wheat bran (I use Uncle Toby's Bran Plus)
Sweetners (I use splenda and stevia, you could use sugar if that's your thing)
1 tsp instant coffee
boiling water
20g chocolate protein poweder
5g psyllium husks (optional)
1tsp vanilla essence
1/2 tsp baking soda
1 egg, or 4 egg whites

Method:
- Put the bran, sweetner and coffee in a bowl and soak in boiling water until very soft and mushy
- Add psyllium husks and protein powder. Just let it sit on top of the bran, then add the baking soda on top of that (this is important because if you put the baking soda right on top of the bran while it's still hot, the baking soda will start bubbling, and you don't want that to happen until the pancake starts cooking!!)
- Add the egg, and then start mixing. A metal fork works great.
- Add vanilla essence, and extra sweetner if desired
- Cook the mixture in a small frying pan (it's ready to turn over when you can see it has become solid at the edges)
- Serve on a warm plate (I like to heat my plate LOL) and EAT.... the most important part hahaha!

Image

Variations:
- Use vanilla protein powder instead of chocoalate, and omit the coffee, for a vanilla pancake

For the above, you are up for
1200 kJ
30g protein (depending on your brand of protein powder)
15g carbs (again depending on the brand of protein powder, and if you use real sugar or not)
25g fibre... woo hoo, almost the daily requirement in one meal :D
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Re: Sarah's Protein Recipes

Postby SarahC » Thu May 29, 2008 8:10 am

Choc-Banana Cake

Banana… 350g, approx 4 medium bananas
Egg albumen… 30g
Chocolate protein powder… 60g
Soy protein isolate… 60g
Milk… 1/3 cup
Baking powder… 1 teaspoon
Sweetner… to taste

1. Preheat oven to 200 degrees C
2. Mash bananas with metal fork
3. Combine dry ingredients in large bowl (hint: use a whisk)
4. Add mashed banana and milk to the dry ingredients and mix well
5. Bake mixture in a greased and lined loaf tin, for about 20 minutes

Serves 12

Nutritional info per serve:
Energy 350kJ
Protein 11g
Carbs 7g
Fat 0.6g
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Re: Sarah's Protein Recipes

Postby EvilWombatQueen » Sun Jun 01, 2008 6:39 pm

These look great, Sarah. I'm going to try and use soy cream cheese and egg-replacer to make them vegan-safe. Not sure if they'll work out that way but they look so yummy I'm willing to risk it!

Thanks again for posting them for us. :D
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Re: Sarah's Protein Recipes

Postby Imme » Thu Jun 05, 2008 11:35 am

What is a nice tasting protein powder? Because I think I've read that a lot of them taste awful :shock:
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Re: Sarah's Protein Recipes

Postby Imme » Thu Jun 05, 2008 11:38 am

And where do you buy the soy protein isolate powder?

Sorry, I don't know how to edit my other post :oops:
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Re: Sarah's Protein Recipes

Postby EvilWombatQueen » Fri Jun 06, 2008 12:27 pm

They have different types of soy protein powder at my local Coles as well as the health food shops in my area. The flavour is fine, but it has a gritty texture. You can also order it online if you do a Google search. There are a few different brands but they only seem to sell it in 1kg or more containers so it's a bit pricey. Especially if you haven't tried it yet! Would be a waste of $80 if you hated it!
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Re: Sarah's Protein Recipes

Postby Imme » Tue Jun 10, 2008 9:08 pm

Thanks for that!

Also, where on earth do you find sugar free chocolate? I can't find it in the supermarkets :(
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Re: Sarah's Protein Recipes

Postby SarahC » Thu Jun 12, 2008 3:15 pm

Hi :D Have a look on http://www.completehealth.com.au - they have a great variety on there and are always really quick and reliable with their servce (and they should start paying me to say this hahaha!!!). I use NHS, Natural Health Supplements brand SPI. I think that's the cheapest one. If you don't want to go online, try your local health food store.

Re sugar free chocolate they should have it in the supermarket. It's usually in the health food section. I get the Well Naturally brand it is delicious :D

mmmmm chocolate...... :P
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Re: Sarah's Protein Recipes

Postby SarahC » Sat Jul 05, 2008 1:23 pm

Vanilla Cream Cheese Dessert

200g tub low fat cream cheese
300g carton of silken tofu
60g vanilla protein powder
1tsp vanilla essence
sweetener to taste

Method:
Just put it all in a bowl and use a hand blender to blend it together

Makes about 5 serves
about 130cals per serve
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