Shari Duncan

Whey Protein Recipes

Chocolate-Flax PROTEIN Muffins
Shari

by on Jan.01, 2010, under Healthy Snacks, Recipes, Whey Protein Recipes

Best so far, (if I do say so!) Healthy and totally satisfies those chocolate cravings.

AND…nearly 9 grams of protein per muffin!!


½ c oats

½ c low carb baking powder

1-2 TBSP Coconut flour

3 TBSP Milled Flax*

High in protein, fiber & Omega-3; with a sweet, nutty flavor.

High in protein, fiber & Omega-3; with a sweet, nutty flavor.

2 scoops chocolate protein powder

1 TBSP Hershey’s Cocoa Powder

2 TBSP Splenda Brown Sugar

Baking Soda/Baking Powder

Cinnamon

—————

1 whole egg and 2 egg whites

4-6 oz unsweetened applesauce

2 TBSP low fat sour cream

1 TBSP Vanilla Extract

~1/3 c water

Preheat oven to 350 degrees. Combine dry ingredients well. Add wet ingredients to dry. Adjust amount of water to achieve desired consistency for muffins.   Spray muffin tins with butter flavor spray. Fill muffin tins approx 2/3 full and bake for approx 14-15 minutes, until toothpick comes clean.

Recipe makes one dozen protein packed muffins.

Available at most supermarkets (EVEN Wal-mart!)

Available at most supermarkets (EVEN Wal-mart!)

*Flax seeds are one of nature’s best health foods. They are one of the richest sources of omega-3. They also are rich in soluble fiber and contain high quality protein. Vitamins B-1, B-2, C and E, and minerals iron and zinc, plus smaller amounts of potassium, calcium, phosphorus, and magnesium are found in flax seeds.

(Look for future blogs about the power of Flax)!

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Oatmeal Peanut Butter PROTEIN “Muffies”
Shari

by on Dec.06, 2009, under Healthy Snacks, Recipes, Supplementation, Whey Protein Recipes

Satisfies your sweet tooth, but with NO SUGAR!…   Made with wholesome oats, high fiber coconut flour, natural honey, and added protein.

  • 1/2cup unsweetened applesauce (use more if needed)

    Peanut butter "muffies" made with added protein

    Peanut butter "muffies" made with added protein

  • 1-2 Tbsp honey
  • ~2Tbsp Splenda (or Splenda Blend – white or brown)
  • 1 cup all natural peanut butter
  • 2 egg whites
  • 1/2 cup oats
  • 1/4 cup low carb baking flour
  • 1/4 cup coconut flour
  • 2 heaping scoops protein powder (vanilla or chocolate – or try a scoop of each!)
  • 3/4 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • dash salt and cinnamon to taste

Heat oven to 375 degrees.

Mix first 5 ingredients very well in large bowl.

Blend in protein powder, oats, flours, salt, cinnamon, baking soda and powder.

Shape into small balls; placing 2-3 inches apart on cookie sheet.          pbcookies 002

Dip a fork into flour and flatten slightly in pan.

Bake for approximately 10 minutes.
“Muffies” should set and brown slightly but don’t let them get too hard.

Recipe yields about 3 dozen, depending on size of Muffies.

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Morning Oats ‘n Protein
Shari

by on Nov.27, 2009, under Recipes, Whey Protein Recipes

This is one healthy breakfast. High in protein, complex carbohydrates and no added sugar.  Additions include berries and/or pumpkin (antioxidants and fiber)

1/2 c Old Fashioned Oats

1/2 scoop vanilla protein powder

1 Truvia or sweetener of choice

Cinnamon –

oats2

Whole foods provide energy to start your day

1 tablespoon unsweetened applesauce

3/4- 1 cup water (or milk)

1/3 cup fresh or frozen berries

Combine first 6 ingredients in microwave safe bowl.  Microwave for 1 1/2 minutes. Stir in berries (add more liquid if needed).  Heat additional 30 seconds or until desired consistency.

* Substitute canned pumpkin and pumpkin pie spice or other fruits  for berries

* Add Flaxseed, Coconut oil or crushed nuts for healthy fats and flavor

* Experiment with different flavor protein powders for variety

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