The Spartan Warrior

Tag Results

14 posts tagged recipe

Dark Chocolate Protein Muffins

This recipe brought to you by Protein Pow(d)er. Please visit the website for more fantastic recipes made with protein powder.

Ingredients

Blended together and baked in 8 muffin cases for approximately 45 minutes at 170 C (338 F):

  • 1/2 cup of liquid egg whites
  • 1/2 cup of goji berries
  • 1/2 cup of quinoa flakes
  • 1/2 cup of chocolate hemp protein powder
  • 1/4 cup of blueberry & apple puree for babies
  • 3 tbsp of chestnut flour
  • 3 tbsp of cocoa powder
  • 1 tsp of baking soda

Nutritional Profile

Per 1 muffin (out of 8):

  • Calories: 108
  • Protein: 13g
  • Carbs: 8g (34.9g sugars)
  • Fat: 2.8g (0.2g sat)
  • Fiber: 3.8g
Protein Pancakes via Zahrada 1/3 cup cottage cheese 1/3 cup quick rolled oats 1/8 teaspoon cinnamon 1/4 vanilla extract 2 large eggs 1/2 teaspoon baking powder Half a scoop of your favorite protein powder Directions: Blend until it’s a batter (should take a good minute on high) Pour batter in small circles on medium-heat non-stick pan or flat grill If you want, put a few frozen blueberries in the batter when it’s on the pan Cook 3-4 minutes a side, until lightly brown Top with sugar-free syrup (Walden Farms Calorie-free Pancake and Chocolate Syrup), banana, and/or berries.  Nutritional Profile: Protein: 39g Carb: 31g Fat:14g Calories: 421

Protein Pancakes via Zahrada

  • 1/3 cup cottage cheese
  • 1/3 cup quick rolled oats
  • 1/8 teaspoon cinnamon
  • 1/4 vanilla extract
  • 2 large eggs
  • 1/2 teaspoon baking powder
  • Half a scoop of your favorite protein powder

Directions:

  1. Blend until it’s a batter (should take a good minute on high)
  2. Pour batter in small circles on medium-heat non-stick pan or flat grill
  3. If you want, put a few frozen blueberries in the batter when it’s on the pan
  4. Cook 3-4 minutes a side, until lightly brown
  5. Top with sugar-free syrup (Walden Farms Calorie-free Pancake and Chocolate Syrup), banana, and/or berries. 

Nutritional Profile:

  • Protein: 39g
  • Carb: 31g
  • Fat:14g
  • Calories: 421

Source thespartanwarrior

Reblogged from The Spartan Warrior

Chocolate Protein Cake with Vanilla Protein Frosting

This recipe brought to you by Protein Pow(d)er.

Cake Ingredients

Blended together and baked at 180 C (356 F) for ~30 minutes on a round cake mold.

  • 1/2 cup of greek yogurt (Total 0%)
  • 3/4 cup of liquid egg whites
  • 1/2 cup of adzuki beans (or black beans - always canned and unsalted)
  • 3/4 cup of chocolate whey protein
  • 1 tbsp of cocoa
  • 1/8 cup of vanilla whey protein
  • 1 small banana
  • 1/4 cup of pea protein (consider using coconut flour instead)
  • 1 tbsp of fitness fiber (or psyllium husks)
  • 1/8 cup of quinoa flakes (or oats)
  • 3/8 cup of nuts and seeds (optional)

Frosting Ingredients

Just blended together and added to a ziplock back with the nozzle at the end.

  • 1/2 cup of vanilla casein
  • 1/2 cup of Greek yogurt (same as above)
  • 3 tbsp of water

Nutritional Profile

Per 1/4 of the cake and frosting.

  • Calories: 207
  • Protein: 26g
  • Carbs: 17g (3.4g sugars)
  • Fat: 3.5g (0.5g sat)
  • Fiber: 4.5g

Mini Protein Berry Cheesecakes

  • 1 small 170g tub of 0% Total Greek yogurt
  • 2 tbsp of quark (or cottage cheese)
  • 1 tbsp of coconut flour
  • 1/4 cup of mulberries (or any other dried berry)
  • 2 fresh organic eggs
  • 1/4 cup of vanilla whey

Directions

  1. Blend ingredients together.
  2. Add 1 cup of fresh blackberries.
  3. Mix berries in with fork/spoon instead of blending.
  4. Pour the mix into your mold/s.
  5. Bake at 170º C (340º F) for about 35 minutes. 
  6. Take them out, let them cool, eat them.

Nutritional Profile (per mini cheesecake, makes 9)

  • Calories: 58.7
  • Fat: 1.6g
  • Carbs: 4.4g
  • Protein: 6.5g

Recipe via ProteinPow

Pumpkin Cheesecake Ingredients: 28g crushed Graham Cracker for Crust 2 blocks of Fat Free Cream Cheese 1/2 cup Splenda 1/2 tsp Vanilla Extract 1 Egg, 1 Egg White 1/4 cup Whole Milk 120g Canned Pumpkin 1 pinch of Pumpkin Pie Spice 1 dash of Cinnamon Macros: 10.5g Fat / 60g Carbs / 85g Protein Directions: Spray some non-stick spray in a 6″ or 8″ pie dish, and sprinkle the crushed Graham Cracker crumbs evenly for the crust. Mix all ingredients but the eggs and Canned Pumpkin in a bowl with a mixer. Once the batter is smooth add the eggs; mix until the batter is a creamy consistency. Mix the pumpkin into the batter and once you are done mixing the pumpkin, pour the batter into the pie dish. Bake at 325°F for about 30-40 minutes. Check at the 30 minute mark and continue baking until the center is almost set, then set out to cool. Place in the refrigerator for a minimum of 3 hours and top with your favorite low-fat whipped topping before serving. (via JC Deen)

Pumpkin Cheesecake

Ingredients:

  • 28g crushed Graham Cracker for Crust
  • 2 blocks of Fat Free Cream Cheese
  • 1/2 cup Splenda
  • 1/2 tsp Vanilla Extract
  • 1 Egg, 1 Egg White
  • 1/4 cup Whole Milk
  • 120g Canned Pumpkin
  • 1 pinch of Pumpkin Pie Spice
  • 1 dash of Cinnamon

Macros:

10.5g Fat / 60g Carbs / 85g Protein

Directions:

Spray some non-stick spray in a 6″ or 8″ pie dish, and sprinkle the crushed Graham Cracker crumbs evenly for the crust.

Mix all ingredients but the eggs and Canned Pumpkin in a bowl with a mixer. Once the batter is smooth add the eggs; mix until the batter is a creamy consistency. Mix the pumpkin into the batter and once you are done mixing the pumpkin, pour the batter into the pie dish.

Bake at 325°F for about 30-40 minutes. Check at the 30 minute mark and continue baking until the center is almost set, then set out to cool. Place in the refrigerator for a minimum of 3 hours and top with your favorite low-fat whipped topping before serving.

(via JC Deen)

Pumpkin Protein Bars Ingredients ½ C Xylitol Brown Sugar Blend (Ideal) 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 4 large egg whites 1 - 15 oz. can of raw pumpkin 2 C oat flour 2 scoops vanilla whey protein ½ cup almond milk ½ C chopped walnuts Directions Preheat the oven to 350. Spray a 9 X 13 Pyrex dish with non-stick spray. Combine first 11 ingredients and mix well. Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min. Makes 24 squares. Nutritional Profile (1 square - walnuts: without / with) Calories: 47 / 63 Fat: .7g / 2.3g Carbs: 8g / 6g Protein: 3.7g / 4g (via Jamie Eason)

Pumpkin Protein Bars

Ingredients

  • ½ C Xylitol Brown Sugar Blend (Ideal)
  • 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
  • 4 large egg whites
  • 1 - 15 oz. can of raw pumpkin
  • 2 C oat flour
  • 2 scoops vanilla whey protein
  • ½ cup almond milk
  • ½ C chopped walnuts

Directions

  1. Preheat the oven to 350.
  2. Spray a 9 X 13 Pyrex dish with non-stick spray.
  3. Combine first 11 ingredients and mix well.
  4. Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
  5. Makes 24 squares.

Nutritional Profile (1 square - walnuts: without / with)

  • Calories: 47 / 63
  • Fat: .7g / 2.3g
  • Carbs: 8g / 6g
  • Protein: 3.7g / 4g

(via Jamie Eason)

Low-Carb, Low-Fat Cheesecake 2 lbs no fat cream cheese 4 whole large eggs  1 tsp vanilla extract 1 tablespoon cinnamon 4 oz (1/2 cup) low-carb no fat milk 1 cup cooking splenda (sucralose) Directions preheat oven to 350 degrees using no fat cooking spray, spray 9” pie pan mix ingredients together using an electric blender in a large bowl pour mix into pre-greased pan heat at 350 degrees for 40-50 minutes let it cool in the oven (to make fluffier) remove from the oven and place in refrigerator You must let this sit at least 4-5 hours in the fridge if you want a decent cheesecake. Nutrional Profile (if you cut it up into 8 slices, per slice) Calories: 124 Protein: 20g Carbohydrates: 6g Fat: 2.25g Chocolate or vanilla protein powder can be added to the mix for flavor and more protein if desired. Also you can top with Walden Farm’s zero calories/carbohydrate/fat/sugar chocolate syrup, use fresh fruit, protein fluff, almond butter or whatever else you would like. Enjoy! Here’s a pre-cooked picture from the mixing bowl. (via)

Low-Carb, Low-Fat Cheesecake

  • 2 lbs no fat cream cheese
  • 4 whole large eggs 
  • 1 tsp vanilla extract
  • 1 tablespoon cinnamon
  • 4 oz (1/2 cup) low-carb no fat milk
  • 1 cup cooking splenda (sucralose)

Directions

  • preheat oven to 350 degrees
  • using no fat cooking spray, spray 9” pie pan
  • mix ingredients together using an electric blender in a large bowl
  • pour mix into pre-greased pan
  • heat at 350 degrees for 40-50 minutes
  • let it cool in the oven (to make fluffier)
  • remove from the oven and place in refrigerator

You must let this sit at least 4-5 hours in the fridge if you want a decent cheesecake.

Nutrional Profile (if you cut it up into 8 slices, per slice)

  • Calories: 124
  • Protein: 20g
  • Carbohydrates: 6g
  • Fat: 2.25g

Chocolate or vanilla protein powder can be added to the mix for flavor and more protein if desired.

Also you can top with Walden Farm’s zero calories/carbohydrate/fat/sugar chocolate syrup, use fresh fruit, protein fluff, almond butter or whatever else you would like. Enjoy!

Here’s a pre-cooked picture from the mixing bowl.

(via)

Protein Cinnamon Rolls

Ingredients

Cinnamon Roll:

  • 25g vanilla protein powder
  • 10g coconut flour
  • 25g unsweet apple sauce
  • 4 egg whites
  • 1/2 tsp cinnamon
  • 1/4 tsp baking powder

Frosting:

  • 3 oz 0% greek yogurt
  • 1 packet sweetener
  • 1/2 tsp vanilla extract
  • 1-2 oz unsweetened vanilla almond milk (or water)
  • sprinkle cinnamon

Combine ingredients for cinnamon roll.

Create an 8″ by 2″ rectangle with raised sides out of tin foil on a baking sheet and spray it with nonstick cooking spray. Pour cinnamon roll mix into the rectangle and bake at 350* for 10 minutes.

Combine frosting ingredients.

When cinnamon roll is done, transfer it onto a plate and discard the foil. Spread the frosting on the cinnamon roll, roll up and serve. Top with crushed walnuts, slivered almonds, cacao nibs, or berries, if desired.

Nutritional Profile

  • Calories: 270
  • Fat: 2g
  • Carbs: 16g
  • Fiber: 4g
  • Protein: 44g

(via)

The Best Broccoli of Your Life

By Adam Roberts

You know you’ve done something right with broccoli when the person you made it for describes it to someone else the next day as “better than biting into a steak.”

Normally, broccoli gets squishy when you cook it. Not this broccoli; it develops an amazing brown crust in spots. Then you toss it with lemon juice, lemon zest, and Parmesan cheese and you’re in heaven.

Seriously, this recipe is so easy I can recite it without looking at the book by The Barefoot Contessa, Back To Basics.

You preheat the oven to 425.

Take 4 to 5 pounds of broccoli (I just got two large bunches), cut into florets (but relatively big ones.) Here’s the key that she doesn’t mention in the recipe: dry them THOROUGHLY. That is, if you wash them. I saw an episode of Julia Child cooking with Jacques Pepin once when Pepin revealed he doesn’t wash a chicken before putting it in a hot oven: “The heat kills all the germs,” he said in his French accent. “If bacteria could survive that oven, it deserves to kill me.” By that logic, then, I didn’t wash my broccoli; I wanted it to get crispy and brown. If you’re nervous, though, just wash and dry it obsessively.

Now, it’s easy. Put the broccoli on a cookie sheet. Toss with olive oil, salt and pepper. (She says 5 Tbs olive oil, 1 1/2 tsps kosher salt, 1/2 tsp fresh ground pepper, but I just eyeballed it.) Now add 4 garlic cloves that are peeled and sliced and toss them in too.

Roast in the oven 20 to 25 minutes, until “crisp-tender and the tips of some of the florets are browned.”

I shook the pan around a bit as it went, but not sure that’s necessary.

When it’s done, take it out of the oven—and here’s where it gets really good—zest a lemon over the broccoli, squeeze the lemon juice over the broccoli, add 1.5 Tbs more olive oil, 3 Tbs toasted pine nuts (I left those out), and 1/3 cup of freshly grated Parmesan cheese. She also has you add 2 Tbs julienned fresh basil, but I left that out too.

You won’t miss it: the magic combo of the crispy broccoli, the garlic, the lemon and the cheese will make this the best broccoli of your life. I guarantee it; you will go ga-ga over it. I’m so ga-ga over it that I would seriously consider a trip right now to the store just so I could make this for lunch. Broccoli for lunch?

(via)

The Epicurean Bodybuilder

brownies

She’s a wannabe bodybuilder who’s passionate about the pleasures of good food and comfort.

Some of the recipes include:

  • Brawny Brownies
  • Italian Shepherd’s Pie
  • Protein Packed Pudding Cake
  • Cajun Turkey Meatloaf
  • Shrimp Rolls
  • Jerk Chicken
  • Postworkout Pasta

There are a lot of BS healthy recipes out there, but the amazing part is that every one of these recipes fits either a PWO or a rest day meal. Take a close look at the macros. You can easily use these foods to make you feel like you’re cheating while cutting all the way to <10% bodyfat. Please follow her, give her some love, and spread the word! She’s amazingly talented at this stuff and doesn’t always know it.

                                                                                          -Richard Talens

You must follow this blog. Right now.

You must make these recipes. They’re incredible.

You will enjoy all of them. I promise.

Protein Pancakes (no flour) by Zahrada on Reddit 1/3 cup cottage cheese 1/3 cup quick rolled oats 1/8 teaspoon cinnamon 1/4 vanilla extract 2 large eggs 1/2 teaspoon baking powder Half a scoop of your favorite protein powder Directions: Blend until it&#8217;s a batter (should take a good minute on high) Pour batter in small circles on medium-heat non-stick pan or flat grill If you want, put a few frozen blueberries in the batter when it&#8217;s on the pan Cook 3-4 minutes a side, until lightly brown Top with sugar-free syrup (Walden Farms Calorie-free Pancake and Chocolate Syrup), banana, and/or berries.  Nutritional Profile: Protein: 39g Carb: 31g Fat:14g Calories: 421 (via zahrada/reddit)

Protein Pancakes (no flour) by Zahrada on Reddit

  • 1/3 cup cottage cheese
  • 1/3 cup quick rolled oats
  • 1/8 teaspoon cinnamon
  • 1/4 vanilla extract
  • 2 large eggs
  • 1/2 teaspoon baking powder
  • Half a scoop of your favorite protein powder

Directions:

  1. Blend until it’s a batter (should take a good minute on high)
  2. Pour batter in small circles on medium-heat non-stick pan or flat grill
  3. If you want, put a few frozen blueberries in the batter when it’s on the pan
  4. Cook 3-4 minutes a side, until lightly brown
  5. Top with sugar-free syrup (Walden Farms Calorie-free Pancake and Chocolate Syrup), banana, and/or berries. 

Nutritional Profile:

  • Protein: 39g
  • Carb: 31g
  • Fat:14g
  • Calories: 421

(via zahrada/reddit)

Protein Ice Cream

Lactose free. It makes one cup, which is double that of a regular serving of ice cream. You can omit the protein powder and add fresh fruit or nuts to it if desired also for a healthy treat without the protein punch.

Nutritional profile for one serving:

  • Protein: 29g
  • Carb: 3g
  • Fat: 3.5g
  • Calories: 151

Needed:

  • 1 large durable Ziploc bag
  • 1 smaller durable Ziploc bag
  • 1/2 cup table salt
  • 1 cup unsweetened vanilla almond milk
  • 1 packet of Stevia or Splenda (optional)
  • 1 tsp unsweetened cocoa powder (optional)
  • 1 scoop protein powder
  • plenty of ice

A couple of great variations are one to add cacao nibs to it and make “chocolate chip” ice cream and two, to add a bit of coconut milk to ramp up the saturated fat and get a healthy dose of MCTs.  It just doesn’t get any better than this!

(via elitefts)