High protein recipe installment number two!

In our lasts protein posts, we learned about the components of protein , talked about protein powders, and cooked with whole proteins. Now, let’s learn about cooking with protein powder.

Adding protein powder to your baking can be an easy way to add the protein you need to the foods you love!

Protein Pancakes, 2 servings

Start your day off right – with protein!  The protein in this dish comes from powder, you can use whey or vegan protein – keep an eye on consistency and adjust your water to powder ratio if you need to.

• 1 c whole wheat pancake mix
• 2 scoops vanilla protein powder
• ¾ c lowfat cottage cheese
• 3 egg whites
• 3 tbsp flax seeds
• ¼ c water
• cinnamon, nutmeg, vanilla extract to taste

Blend the egg whites, flax seeds, cottage cheese, and water, then combine with protein powder and pancake mix, blend thoroughly.  Pour into pancake shapes in medium to low heat pan.  Flip when bubbles start to form around the edges (about 5 minutes).  Serve with fresh fruit.

If you’re not a fan of pancake mix, you can substitute the mix for 1-1½ c quick oats – just increase the amount of egg whites to 5, and only add water as needed.

Nutritional Info (per serving): 520 cals (approx), 50 g protein, 60 g carbs, 2 g fiber, 9 g fat

Build-A-Bar, 6 bars

Again, lots of protein, lots of healthy fat, no flax-y taste!  Easy to make, even easier to eat.

• 2 scoops chocolate protein powder
• ⅔ c flax meal
• 3 tbsp natural peanut butter, chunky
• 1 c pitted dates
• ¼ c water – added gradually until you get a texture that holds its shape

Blend dates smooth in a food processor, then add ingredients together in a large bowl.  Press into wax paper or plastic wrap lined pan – you could also line an ice cube tray for premade bar shapes.  Freeze at least 1 hour.  Cut and store in the fridge or freezer, depending on how impatient you are.

These bars are totally customizable.  With your basics – protein powder, flax meal, nuts (either the nut butter or ¾ c dry nuts, and dates, you can let your imagination run wild.  Add coconut, coffee, chia, cacao nibs, dried fruit, cinnamon and other spices – whatever your heart desires!

Nutritional Info (per serving): 150 cal (approx), 28 g protein, 15 g carb, 6 g fiber, 15 g fat

and finally, perhaps the easiest way to get your protein:

Super Shakes (from Precision Nutrition)

Super Shakes aren’t so much a recipe as an idea.  They’re a great way to balance your dietary needs in a way that’s fast, easy, and delicious.  A Super Shake contains:

• Protein – any kind of powder you prefer
• Vegetables – spinach, celery, beets, beets, pumpkin, sweet potato, cucumber, kale, greens powder
• Fruits – mixed berries, apples, pineapples, peaches, bananas
• Healthy Fats – Nuts, seeds, nut butter, avocado, dairy – milk, yogurt, cream
• Liquid Base for Mixing – water, ice, non-dairy milk, coconut water, cooled tea
• Optional Topper – coconut, nuts, seeds, cacao nibs, fruit, cinnamon

Pick one of each from the list in a combination that seems like it might taste good, and blend.

My personal favourites – all totally different, all tasty and good for you:

AFTER EIGHT What’s in it: 1 scoop chocolate protein powder beets (*go great with chocolate) 1 banana a few crushed almonds ice & cooled mint tea cacao nibs to top

CHUNKY GREEN MONSTER What’s in it: 1 scoop unflavoured protein powder handful spinach (*as long as you add a banana, you won’t taste spinach in your smoothie) 1 banana 1 tbsp chunky peanut butter ice & water

PUMPKIN PIE What’s in it: 1 scoop vanilla protein powder ½ cup pumpkin puree 1 banana (*I am not creative with my fruit) ice & almond milk cinnamon to taste

Nutritional Info will vary based on your ingredients.

Experiment with your proteins – both whole and powdered!  Try new things and feed your strength!