Recommended Protein Powder for Baking

Recipes

The following recipes are some of our favorites, not only because they taste great, but also because they are easy to make and are filled with healthy, energy-boosting ingredients.

Cosmic Cookies * Best if saved for post-training, for those of you who are fairly lean.

Ingredients:

2 1/4 cups Quick Cooking Oats

2 cups Spelt Flower

1 cup Sunflower Seeds

3/4 cup + 2tbsp Pumpkin Seeds

1/2 cup Shredded Coconut, unsweetened

1/4 cup flax seeds

1 cup Granulated Sugar

1tbsp Cinnamon, ground

2 1/4 tsp Sea Salt

1 3/4 cups Dark Chocolate Chips

1 1/4 cup Raisins

1/4 cup water

1/4 cup Blackstrap Molasses

3/4 cup Canola Oil (can also use coconut oil)

1 cup Coconut Milk

Method:

Preheat oven to 350F.  Line baking trays with parchment paper.  

In a large bowl, combine dry ingredients, everything from oats to raisins.  In a separate bowl, combine wet ingredients, everything from water to coconut milk. Add wet ingredients to dry ingredients and mix slow at a low speed (or by hand) until just combined.  Do not over mix.

Portion cookie dough using a 1/3 cup measure and place onto lined baking tray.  Gently flatten cookies before baking.  Bake for 24 minutes or until lightly browned.  Yields 24 cookies. *These are ideal for the post-workout window, for those of you who are fairly lean.

Post-Workout Shake

 From Dr. Berardi's  Gourmet Nutrition

Pina Colada Smoothie

1/2 cup Pineapple

1 Banana (1/2 for women)

1/2 cup Coconut Milk

1 scoop Vanilla Whey Protein

1 cup Chilled Green Tea

1 cup Ice

Combine all ingredients in a blender.  Blend on high until mixture is a smooth consistency. 

Grilled Salmon with Peanut Hoison Sauce (4 servings)

1/2 cup natural peanut butter

1/2 cup hoisin sauce

1/2 cup finely chopped onions

1/4 cup rice wine vinegar

1/2 cup water

2-3 cloves garlic, minced

4 (6oz.) salmon fillets

Salt and Pepper

1/2 cup sliced green onions

Whisk peanut butter, hoisin sauce, onion, vinegar, water and garlic in a medium saucepan.  Bring to a boil, stirring constantly.  Reduce heat and simmer about 5 minutes, stirring often.   Heat grill.  Spray both sides of salmon fillets with no-stick cooking spray; season with salt and pepper.  Grill to preferred doneness, taking care not to overcook.  Top each fillet with warm peanut hoisin sauce and sprinkle with sliced green onions just before serving.  

 Super Easy Salad

5oz turkey breast

1 cup mixed greens

1/2 cucumber, sliced

1 tomato, quartered

1 carrot, shredded

1 tbsp sunflower seeds

1 tbsp pumpkin oil

Splash of lemon juice

1 tbsp hummus

1. Combine first 6 ingredients on a plate.

2. Drizzle salad with oil and lemon juice

3. On the side, enjoy with hummus

 Feta and Toasted Pine Nut Chicken

1/2 cup feta-cheese

3 tbsp toasted pine nuts

2 5-oz chicken breasts

Black Pepper to taste

1. Preheat oven to 425F.  In a small bowl, mix feta and pine nuts.

2. Place chicken on heavy-duty foil and top with feta and nut mixture.  Fold edges of foil so they meet and cover chicken breasts.  Bake for 10 to 15 minutes.  Add pepper to taste.  

Nutrients per serving: Calories 258, Total fats 11g, Saturated Fat 3g, CHO 2g, Protein 39g. 

 Stuffed Roasted Red Pepper

1/2 cup cottage cheese

1/2 tsp minced garlic or 1/4 tsp garlic powder

8 oz poached chicken breast, chopped

2 whole roasted red pepper

1. In a small bowl, combine cottage cheese, garlic and chopped chicken.  Stir until mixed.

2. Hold the pepper with the opening facing upward.  Distribute cottage cheese mixture evenly between the peppers.  Can serve cold or warm in microwave for 45 seconds.  

To poach chicken: boil enough water so chicken is submerged.  Lower heat and simmer, covering for 10 to 15 minutes.  Cut chicken in middle and it's finished if there isn't any pink remaining.  

Nutrients per serving: Calories 171, CHO 9g, Protein 31g.

 Tilapia Tacos

1 lb tilapia filets

1 tsp chili powder

1 small tomato, chopped

1/2 cup chopped onion

2 tbsp chopped cilantro

1/2 jalapeno pepper, seeded and finely chopped

1 garlic clove, minced

Juice from 1/2 lime

Pinch of Sea Salt

1. Preheat oven to 350F.  Line a rimmed baking sheet with foil.

2. Pat the tilapia filets dry with a paper towel and place on the baking sheet.  Dust them both sides with chili powder.  Bake for 10 to 12 minutes.

3. While the fish is baking, place the tomato, red onion, cilantro, jalapeno pepper, garlic, lime juice and salt in a medium mixing bowl.  Stir gently to combine.

4. Serve vegetable mix on top of tilapia filets and enjoy!

 Tex-Mex Egg White Omelet

1/2 tsp olive oil

2 tbsp minced red bell pepper

2 tbsp minced onion

1 tsp minced jalapeno pepper

1/2 to 1 cup egg whites

1 to 2 whole eggs

2 tsp water

1/4 tsp oregano

2 tbsp real, full fat cheese, grated

Black pepper to taste 

1. Pour olive oil into small nonstick skillet over medium heat (can also use coconut oil).  Add peppers and onion. Saute for 3 minutes, then remove from heat. 

2. Place a medium nonstick skillet over medium-high and spray lightly with olive oil or coconut oil spray.  Whisk egg whites, water and oregano for 12-15 seconds until frothy, then immediately pour into pan.  Cover and cook for one minute.

3. Remove lid, spread sauteed veggies and cheese over half of egg mixture, then gently fold the other side over to form a half moon.  Reduce heat to low; cover and cook for one minute until cheese is melted.  Serve immediately with a sprinkling of black pepper.

Banana Berry Smoothie (Best saved for after training)

 1 cup coconut milk or water, or iced green tea

1/2 ripe banana

1 cup frozen strawberries or blueberries

1-2 scoops protein powder

1. Pour liquid into blender.  Add banana, berries and protein powder.  Whir for 15-20s until creamy and smooth.  Enjoy! 

 Chicken Salad with Diced Mango 

10 oz. chicken breast

1 mango, peeled, pitted and cubed into 1/4 inch pieces (1 cup)

1 stalk celery, minced (1/2 cup)

1/4 cup minced parsley

8 oz plain yogurt

1 tbsp lemon juice

1/4 tsp black pepper

4 cups fresh salad greens

1/4 cup crushed peanuts

1. Place first seven ingredients in a medium bowl and stir to combine.  Scoop about 3/4 cup of chicken-mango mixture atop 1 cup of salad greens; top each serving with 1 tsp crushed peanuts.

Nutrition Facts: 246 calories, 22g protein, 16g CHO, 11g fat 

Snack: Banana Creme 

1/2 banana, sliced thin

8 oz low fat vanilla yogurt

1tbsp crushed peanuts

1 scoop vanilla protein powder (can be added to increase protein content)

1. Place banana in a bowl.  Add yogurt and sprinkle with peanuts.  

Crock Pot - Chicken and Sun-dried Tomatoes

2 oz sun-dried tomatoes

1 large onion, sliced

8 oz whole baby carrots

3 stalks celery, sliced

1 tsp dried thyme

1/4 tsp salt

1/8 tsp black pepper

4 boneless, skinless chicken breast halves

1/4 cup chicken broth

2 cups brown rice (for post-training meals)

1. Slice sun-dried tomatoes and place in the bottom of a slow cooker along with the onion, carrots, celery, and seasonings.  

2. Place the chicken breasts on top of the vegetables and pour the chicken broth over top.

3. Cover slow cooker and cook on low for 4 to 6 hours, or until chicken is cooked and carrots are tender.  Serve with rice if you have trained, if not, serve with vegetables.

Egg White Bites 

8 fresh eggs, separated

2 plum tomatoes, chopped, seeded and drained

Pinch of dried basil

Preheat oven to 350F.  Prepare a muffin tin with cooking spray.  Drop one egg white into each well of the muffin tin.  Place 1 tsp chopped tomato on each egg white and sprinkle each with basil.  Place on center rack of oven and bake for 6 to 8 minutes or until desired doneness is reached. 

Nutrients per serving: 18 Calories, 1g CHO, Protein 4g.  

 Crust-less Pumpkin Pie

1 12 oz package silken tofu

1 cup pumpkin puree

1 1 oz box sugar free, fat free vanilla instant pudding mix

1 tsp pumpkin pie spice

Add all ingredients to a large bowl and blend till smooth.  Refrigerate before serving.  Add a scoop or two of vanilla protein powder if you wish. 

Avocado Deviled Eggs

 Mash together

1/2 avocado

1/4 tsp lemon juice

1.5 tbsp greek yogurt

Add garlic powder, red pepper flakes and sea salt to taste.  Divide evenly and spoon into the holes of 4 hard boiled eggs (halved, yolks removed).

Out of Bounds Brussels Sprouts With Bacon

 Finely shred 1/2 lb fresh Brussels sprouts with the slicing blade of a food processor, mandoline, or knife.  In a large nonstick skillet, cook 2 tsp olive oil and 1 strip bacon (chopped) over medium heat for 2 to 3 minutes or until bacon is crisp.  Stir in 1/2 cup chopped onion and saute for 4 minutes.  Stir in shredded Brussels sprouts and saute for 6 to 8 minutes or until tender.  Stir in 2 tsp chopped fresh thyme (or 1/4 tsp dried) and season with coarse salt and freshly ground pepper.  Makes 2 servings. 

 Wide-Open Green Pepper Greek Salad

 Seed and chop 1 small green bell pepper and place in a bowl.  Stir in 2 tbsp crumbled feta cheese, 1 tbsp finely chopped onion, and 1/2 tbsp chopped fresh oregano (or 1/4 tsp dried).  Whisk together 1 tsp red wine vinegar and 1/4 tsp Dijon mustard in a small bowl, then whisk in 2 tsp extra-virgin olive oil. Drizzle over bell pepper mixture, toss gently, and season with salt and pepper.  Makes 1 serving.

Protein Smoothie Pops

 3 scoops vanilla protein powder

3/4 cup egg whites

1/2 cup frozen mixed berries

In a blender combine protein powder, egg whites and berries on high speed.  Pour mixture into a Popsicle tray and freeze until solid.

Nutrition Information: 80 Calories, 1g Fat, 5g CHO, 12g Protein. 

High Energy Trail Mix

(Note, this is really only meant for people who are lean, and have no health problems. Ideally consumed after training or during an event like a long hike) 

1/4 cup raisins

1/4 cup dried cranberries

1/2 cup banana chips

1/2 cup apple chips

1/4 cup almonds

1/4 cup cashews

1/4 cup walnuts

1/2 cup sunflower seeds

1/4 cup carob chips

Combine all ingredients in a large mixing bowl and divide into 1/4 cup servings.

Nutritional Information: 190 calories, 12g fat, 19g CHO, 12g Sugar, 4g Protein 

 Quick Vegetable Stir-Fry

 1 tsp olive oil

1 tsp fresh minced garlic

1 cup sliced mushrooms

2 carrots, sliced

2 green onions, sliced

1/2 cup chicken broth

1 tbsp soy-sauce

1/2 cup shelled frozen peas

12 oz cooked shrimp

2 cups brown rice * use if you are lean, and post-training. If you have fat to lose and haven't worked out, use extra vegetables instead

1. Heat oil in a saute pan or wok.  Add garlic, mushrooms, carrots and onions and saute 5 minutes, until onions wilt slightly.  Stir in chicken broth and soy sauce.  

2. Bring to a simmer and stir in peas and shrimp.  Cook an additional 5 minutes, stirring occasionally.

 Peanut Butter Protein Bars

 1 tbsp honey

1 tsp vanilla extract

1/2 cup cottage cheese

1/2 tsp cinnamon

1/4 cup water

1 cup natural peanut butter

5 scoops vanilla protein powder

1/2 cup coconut flour

Add the honey, vanilla, cottage cheese, cinnamon, and water to a food processor or blender and puree until smooth.  Add the protein powder, and stir to combine.  Add the coconut flour, and stir again to combine.  Using a baking pan (9 by 9 inch) for measurement, pull out a piece of plastic wrap about 2 times the length of the pan.  Then cover the pan with the wrap, allowing the extra length to hang over the edge of the pan.  Scoop the mixture above onto the plastic wrap inside the baking pan.  Lift the corners of the extra plastic wrap and fold over the top of the mixture.  Chill for 2 hours in refrigerator, and enjoy!