BLOG NUTRITION, FOOD
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September 15, 2015
Cooking and Baking with Protein Powder!
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The cornerstone of a well-balanced plate for weight loss is making sure to include sufficient protein at each meal and snack. Increasing your intake of protein will provide hours of increased satiation, stabilization of blood sugar, and reduction in food cravings. If you’re growing tired of chicken or fish, we’ve whipped up some fun recipes using no/low-carb protein powder to help you think outside the box for your next meal or snack! We recommend using a protein powder than contains equal to less than 5g carbohydrate per 20g protein.
Zucchini Protein Bread
- 3 small zucchini, shredded
- ½ cup liquid egg whites
- ¼ cup almond flour
- 1-1/4 scoop vanilla protein powder (~25g)
- 1 tsp vanilla
1/2 tsp baking powder
- 1 tsp cinnamon
Dash of salt
- Stevia to taste (optional)
1. Preheat oven to 350 degrees.
2. Shred zucchini using a cheese box grater or food processor until as fine as possible. Using paper towels, dry zucchini by squeezing out as much water as possible. Set aside in bowl.
3. In a separate large bowl, mix together remaining ingredients until well incorporated. Once mixture is smooth, add grated zucchini.
4. Pour mixture into bread loaf pan or muffin tin.
5. In a bread loaf pan, bake for ~30-35 minutes or until set. For muffins, bake at 350 for 20-25 minutes
6. Great served toasted with 1Tbsp almond butter!
Serving Size 4 slices: 116 Calories, Total Fat 4.5g, Saturated Fat 0.6g, Total Carbohydrates 7.5g, Fiber 2g, Protein 12.5g
Recipe adapted from: http://kimhoeltje.blogspot.com/2014/04/protein-zucchini-muffins.html
Protein Pumped Curried Carrot Soup
- 1 Tablespoon extra-virgin olive oil
- 1 medium yellow onion, diced
- 4 cups carrots, peeled and chopped
- 2-1/2 cups low sodium vegetable broth
- 2 scoops unflavored or vanilla protein powder
- 1 14-ounce can light unsweetened coconut milk
- 1-1/2 tablespoons Thai red curry paste
Grated zest and juice of 2 medium limes, cilantro, red pepper flakes (optional)
1. Over medium-high heat in a large stockpot, heat 1 tablespoon olive oil. Add the diced onion and sauté until translucent, ~6 to 7 minutes.
2. Add in the carrots and 2½ cups vegetable broth, and bring to a boil. Reduce to a low simmer, and continue to cook until carrots are tender, about 15 to 20 minutes.
3. When the carrots are soft, add in the protein powder, and carefully blend mixture together with an immersion blender (or in a blender) until smooth.
4. Return mixture to the stockpot and stir in 1 can light unsweetened coconut milk and 1-1/2 tablespoons red curry paste until well combined. Simmer gently for 10 minutes.
5. Add a pinch of kosher salt to taste, and adjust seasonings as desired. Serve with chopped cilantro, lime wedges, and red pepper flakes if desired.
Serves 4: 238 Calories, Total Fat 9, Saturated Fat 4g, Total Carbohydrate 25g, Fiber, 6g, Sodium 366mg, Protein 15g
Recipe adapted from: http://www.acouplecooks.com/2014/09/carrot-coconut-curry-soup/
Chocolate Almond Protein Balls
- 1/3 cup natural almond butter
- 2T Stevia
- 1 scoop Chocolate protein powder
- 3 tablespoons ground flaxseed
- 2 tablespoons dark chocolate chips, chopped
1. Mix all ingredients together in a large bowl. Roll into 10 balls (about one heaping tablespoon per serving).
2. Refrigerate to firm up balls, overnight for best results.
Makes 10 Balls: Calories 88, Total Fat 6g, Saturated Fat 0.8g, Total Carbohydrate 4.5g, Fiber 2.1g, Protein 5g
Recipe adapted from: http://www.popsugar.com/fitness/Protein-Ball-Recipe-30418497
Looking for a protein powder to use in these recipes? 20/20 LifeStyles has two flavors of delicious and satisfying high protein powders. Click here to view or order online.