Strawberry-Banana Smoothie
It is funny how certain cravings just strike you out of the blue. Strawberries and bananas have never been a favorite flavor of mine. It might not even make the top 25 flavors I like, but for some reason it sounded really good today. Luckily, it tasted really good as well! I always have frozen bananas (because they get too ripe before we eat them) and strawberries (from when they are in season and super-cheap) on hand, but if you only have fresh you can just toss in some ice cubes to make the smoothie thicker. I added one scoop of protein powder, but you can add more if desired. As is usual, this made much more than I had anticipated, but you can easily halve it. I froze the remaining and just microwaved it on low for 30 seconds for a super-frosty smoothie that was even better than the one I drank fresh out of the blender. I used soy milk, but you can use whatever milk you prefer.
½ medium frozen banana (50 calories, .75 grams protein)
1 cup frozen sliced strawberries (77 calories, 1 gram protein)
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 cup regular or low fat milk or soy milk (for testing I used low fat soy milk) (35 calories, 3 grams protein)
1 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (100 calories, 20 grams protein)
1/2 teaspoon pure vanilla extract
Makes 2 servings.
Preparation Time: 5 minutes
Total Time: 5 minutes
382 calories and 44.25 grams protein total.
191 calories and 22.13 grams protein per serving.
Showing posts with label soft stage. Show all posts
Showing posts with label soft stage. Show all posts
Tuesday, June 12, 2012
Tuesday, June 5, 2012
Fresh Lime-Vanilla Yogurt Smoothie
Fresh Lime-Vanilla Yogurt Smoothie
Cool and refreshing, this is the perfect summer smoothie! I have made it three times over the last few days since it is insanely hot here and I just could not face my normal hot protein drink for breakfast. I did use fresh limes to make these, but you can probably use bottled lime juice – but the fresh juice and zest will make for a better smoothie. I plan on making these at least somewhat frequently so I made ice cubes from the juice and zest so I can make this even faster by just popping two of them into the blender and reducing the amount of normal ice cubes. You can also use a higher fat yogurt and your favorite milk if you prefer – and can also add more protein powder or omit it entirely.
4-5 ice cubes
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 cup regular or low fat milk or soy milk (for testing I used low fat soy milk) (35 calories, 2 grams protein)
1/2 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (50 calories, 10 grams protein)
2 teaspoons pure vanilla extract
Juice and freshly grated zest of ½ lime (10 calories)
Dash salt
Add the ice cubes to a blender or food processor and whirl until the ice cubes are crushed. Add the rest of the ingredients and blend until the mixture is thick and smooth. Pour into a glass and serve chilled.
Makes 1 serving.
Preparation Time: 5 minutes
Total Time: 5 minutes
215 calories, 33.25 grams protein
Cool and refreshing, this is the perfect summer smoothie! I have made it three times over the last few days since it is insanely hot here and I just could not face my normal hot protein drink for breakfast. I did use fresh limes to make these, but you can probably use bottled lime juice – but the fresh juice and zest will make for a better smoothie. I plan on making these at least somewhat frequently so I made ice cubes from the juice and zest so I can make this even faster by just popping two of them into the blender and reducing the amount of normal ice cubes. You can also use a higher fat yogurt and your favorite milk if you prefer – and can also add more protein powder or omit it entirely.
4-5 ice cubes
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 cup regular or low fat milk or soy milk (for testing I used low fat soy milk) (35 calories, 2 grams protein)
1/2 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (50 calories, 10 grams protein)
2 teaspoons pure vanilla extract
Juice and freshly grated zest of ½ lime (10 calories)
Dash salt
Add the ice cubes to a blender or food processor and whirl until the ice cubes are crushed. Add the rest of the ingredients and blend until the mixture is thick and smooth. Pour into a glass and serve chilled.
Makes 1 serving.
Preparation Time: 5 minutes
Total Time: 5 minutes
215 calories, 33.25 grams protein
Wednesday, November 23, 2011
Strawberry-Watermelon Frozen Yogurt
Strawberry-Watermelon Frozen Yogurt
I have been on a frozen yogurt kick recently. Partly because I bought a whole ton on sale. And partly because I dropped my ice cream maker and broke the cover. Which was a major tragedy and the week it has taken to get my replacement lid has been an eternity given the 95+ degree temperatures. Since my experiments with chocolate ice cream made without my beloved ice cream maker produced an ice cream that was OK, but not fantastic, frozen yogurt seemed like a good idea. You could probably toss this in an ice cream maker, but the resulting frozen yogurt has a great texture as is - as long as you eat it soft or semi-soft. If it freezes too long it becomes very hard and can be trickier to soften than ice cream. If you want to make it in advance, consider using some higher fat yogurt for a creamier consistency. If you do not have frozen fruit you can use several ice cubes with fresh fruit. I freeze my own fruit, but if you can find frozen melon and berries (without added sugar) you can certainly use them.
1/2 cup frozen watermelon cubes (23 calories, 0.5 grams protein)
1/3 cup frozen sliced strawberries (16 calories, 0.3 grams protein)
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (50 calories, 10 grams protein)
1 tablespoon sugar substitute (for testing we used liquid Splenda and liquid Stevia) Dash salt
Add the watermelon and strawberries to a blender or food processor and whirl until the fruit is pulverized. Add the rest of the ingredients and blend until the mixture is thick and smooth. Scoop into a bowl and serve immediately, or freeze for up to an hour before enjoying.
Makes 1 serving.
Preparation Time: 5 minutes
Total Time: 5 minutes
209 calories, 32 grams protein
I have been on a frozen yogurt kick recently. Partly because I bought a whole ton on sale. And partly because I dropped my ice cream maker and broke the cover. Which was a major tragedy and the week it has taken to get my replacement lid has been an eternity given the 95+ degree temperatures. Since my experiments with chocolate ice cream made without my beloved ice cream maker produced an ice cream that was OK, but not fantastic, frozen yogurt seemed like a good idea. You could probably toss this in an ice cream maker, but the resulting frozen yogurt has a great texture as is - as long as you eat it soft or semi-soft. If it freezes too long it becomes very hard and can be trickier to soften than ice cream. If you want to make it in advance, consider using some higher fat yogurt for a creamier consistency. If you do not have frozen fruit you can use several ice cubes with fresh fruit. I freeze my own fruit, but if you can find frozen melon and berries (without added sugar) you can certainly use them.
1/2 cup frozen watermelon cubes (23 calories, 0.5 grams protein)
1/3 cup frozen sliced strawberries (16 calories, 0.3 grams protein)
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (50 calories, 10 grams protein)
1 tablespoon sugar substitute (for testing we used liquid Splenda and liquid Stevia) Dash salt
Add the watermelon and strawberries to a blender or food processor and whirl until the fruit is pulverized. Add the rest of the ingredients and blend until the mixture is thick and smooth. Scoop into a bowl and serve immediately, or freeze for up to an hour before enjoying.
Makes 1 serving.
Preparation Time: 5 minutes
Total Time: 5 minutes
209 calories, 32 grams protein
Tuesday, September 27, 2011
Roasted Peppers
Roasted Peppers
I adore roasted peppers. I love the intense flavor, the smell of them roasting, and the diversity of the many ways you can use them. I roast all different types, from fragrant red bell peppers to fiery hot Scotch bonnet peppers. You can roast virtually any type of pepper – just be very careful when handling hotter peppers, both in preparation and when opening the oven door. I once got a lungful of very, very hot peppery air and it was not very pleasant. I like roasting bell peppers best because I love their smoky sweet flavor, but Italian sweet peppers, Anaheim peppers, and all of my favorite hot peppers work great when roasted. You can use these peppers in hundreds of recipes. If they hang around long enough. If you make large batches, they do freeze well, can be canned, and store for quite a while in the refrigerator. For canning and chilling, cover them with water with a drop or two of vinegar or lemon juice added. For freezing, I freeze them on baking sheets in different portions (whole pepper, half pepper, chunks, etc.) and then package them in freezer bags once they are frozen solid.
Peppers (any variety of shapes, sizes, colors, and varieties depending on recipe)
Preheat your broiler and line a heavy broiler-safe baking sheet with foil. Halve the peppers lengthwise. Remove all of the seeds and the membranes. Place the peppers, cut side down, on the prepared baking sheet. Gently press down and flatten the peppers to provide a flat broiling surface. Broil 4 inches from the broiler until the peppers are blackened and charred. If some peppers cook sooner, remove them from the baking sheet and return the rest of the peppers to the oven. Place the roasted peppers in a heavy duty plastic bag with the seal tightly closed for 20 minutes. Do not skip this step as this "steaming" period is what makes the skin easily removed from the peppers. Peel the peppers and discard the skin. Eat the peppers plain, store for later, or use in a wide variety of recipes.
I adore roasted peppers. I love the intense flavor, the smell of them roasting, and the diversity of the many ways you can use them. I roast all different types, from fragrant red bell peppers to fiery hot Scotch bonnet peppers. You can roast virtually any type of pepper – just be very careful when handling hotter peppers, both in preparation and when opening the oven door. I once got a lungful of very, very hot peppery air and it was not very pleasant. I like roasting bell peppers best because I love their smoky sweet flavor, but Italian sweet peppers, Anaheim peppers, and all of my favorite hot peppers work great when roasted. You can use these peppers in hundreds of recipes. If they hang around long enough. If you make large batches, they do freeze well, can be canned, and store for quite a while in the refrigerator. For canning and chilling, cover them with water with a drop or two of vinegar or lemon juice added. For freezing, I freeze them on baking sheets in different portions (whole pepper, half pepper, chunks, etc.) and then package them in freezer bags once they are frozen solid.
Peppers (any variety of shapes, sizes, colors, and varieties depending on recipe)
Preheat your broiler and line a heavy broiler-safe baking sheet with foil. Halve the peppers lengthwise. Remove all of the seeds and the membranes. Place the peppers, cut side down, on the prepared baking sheet. Gently press down and flatten the peppers to provide a flat broiling surface. Broil 4 inches from the broiler until the peppers are blackened and charred. If some peppers cook sooner, remove them from the baking sheet and return the rest of the peppers to the oven. Place the roasted peppers in a heavy duty plastic bag with the seal tightly closed for 20 minutes. Do not skip this step as this "steaming" period is what makes the skin easily removed from the peppers. Peel the peppers and discard the skin. Eat the peppers plain, store for later, or use in a wide variety of recipes.
Wednesday, September 14, 2011
Cilantro-Lime Yogurt Sauce
Cilantro-Lime Yogurt Sauce
This is terrible to say, but I do not like this sauce! I am one of those individuals who hate the taste of cilantro (it tastes like soap to me) which is a unique genetic trait. But since most people like cilantro and it pairs with so many other dishes I made my testers try this recipe for me and it was a hit! Hate cilantro too? You can use parsley, basil, lemon thyme...or whatever herb will pair well with your dish. They use it on meat, mixed with salsa, and served as a vegetable dip. This sauce is thin because of the lime juice, but you can use yogurt cheese (Greek yogurt drained overnight using cheesecloth or a tea towel to removed some of the liquid) or add some protein powder or xanthan gum to thicken it if you need or want a thicker dip. Another good thickener is an ounce or two of melted cream cheese, which will stiffen the sauce as it chills. You can also use sour cream in place of part or all of the yogurt. 1 cup fat free Greek yogurt (240 calories, 43.5 grams protein)
½ cup finely minced fresh cilantro
Zest and juice from ½ lime (10 calories)
Dash cayenne pepper (or to taste)
Salt
Freshly ground black pepper
Combine all of the ingredients in a small bowl. Serve immediately or store in an airtight container in the refrigerator for up to five days, making sure to stir to blend before serving.
Makes about 1 1/2 cups dip or sauce.
Preparation Time: 5 minutes
250 calories and 43.5 grams protein total
41.7 calories and 7.3 grams protein per ¼ cup serving
This is terrible to say, but I do not like this sauce! I am one of those individuals who hate the taste of cilantro (it tastes like soap to me) which is a unique genetic trait. But since most people like cilantro and it pairs with so many other dishes I made my testers try this recipe for me and it was a hit! Hate cilantro too? You can use parsley, basil, lemon thyme...or whatever herb will pair well with your dish. They use it on meat, mixed with salsa, and served as a vegetable dip. This sauce is thin because of the lime juice, but you can use yogurt cheese (Greek yogurt drained overnight using cheesecloth or a tea towel to removed some of the liquid) or add some protein powder or xanthan gum to thicken it if you need or want a thicker dip. Another good thickener is an ounce or two of melted cream cheese, which will stiffen the sauce as it chills. You can also use sour cream in place of part or all of the yogurt. 1 cup fat free Greek yogurt (240 calories, 43.5 grams protein)
½ cup finely minced fresh cilantro
Zest and juice from ½ lime (10 calories)
Dash cayenne pepper (or to taste)
Salt
Freshly ground black pepper
Combine all of the ingredients in a small bowl. Serve immediately or store in an airtight container in the refrigerator for up to five days, making sure to stir to blend before serving.
Makes about 1 1/2 cups dip or sauce.
Preparation Time: 5 minutes
250 calories and 43.5 grams protein total
41.7 calories and 7.3 grams protein per ¼ cup serving
Spicy Jalapeno Yogurt Sauce
Spicy Jalapeno Yogurt Sauce
I love the combination of spicy jalapenos and cool, creamy yogurt, and this recipe is a wonderful way to combine the two. I use this a lot as a salad dressing by thinning it with a little milk (and usually sliding in a little unflavored protein powder) but also love it on meats, roasted or fresh vegetables, and fish. You can use either fresh or pickled jalapeno peppers, and can also adjust the amount of peppers you use to suit your taste. There is also quite a bit of garlic in this sauce – so if you would prefer a milder sauce, simply use just one or two cloves.
¼ cup sliced jalapeno peppers (10 calories)
¼ cup chopped red onion (16 calories, .4 grams protein) 3 minced garlic cloves (12 calories)
1 cup fat free Greek yogurt (240 calories, 43.5 grams protein)
Salt
Freshly ground black pepper
Combine the peppers, onion, and garlic in a food processor or blender and process until smooth. Add the yogurt and pulse until well mixed. Season to taste with salt and pepper. Serve immediately or store in an airtight container in the refrigerator for up to five days, making sure to stir to blend before serving.
Makes about 1 1/2 cups dip or sauce.
Preparation Time: 5 minutes
278 calories and 465 grams protein total
46 calories and 7.3 grams protein per ¼ cup serving
I love the combination of spicy jalapenos and cool, creamy yogurt, and this recipe is a wonderful way to combine the two. I use this a lot as a salad dressing by thinning it with a little milk (and usually sliding in a little unflavored protein powder) but also love it on meats, roasted or fresh vegetables, and fish. You can use either fresh or pickled jalapeno peppers, and can also adjust the amount of peppers you use to suit your taste. There is also quite a bit of garlic in this sauce – so if you would prefer a milder sauce, simply use just one or two cloves.
¼ cup sliced jalapeno peppers (10 calories)
¼ cup chopped red onion (16 calories, .4 grams protein) 3 minced garlic cloves (12 calories)
1 cup fat free Greek yogurt (240 calories, 43.5 grams protein)
Salt
Freshly ground black pepper
Combine the peppers, onion, and garlic in a food processor or blender and process until smooth. Add the yogurt and pulse until well mixed. Season to taste with salt and pepper. Serve immediately or store in an airtight container in the refrigerator for up to five days, making sure to stir to blend before serving.
Makes about 1 1/2 cups dip or sauce.
Preparation Time: 5 minutes
278 calories and 465 grams protein total
46 calories and 7.3 grams protein per ¼ cup serving
Tuesday, August 23, 2011
Go-To Tuna Salad
Go-To Tuna Salad
This was a standby recipe for me during the soft stage after surgery. The only bad memory I have of this salad was when I put it in the food processor thinking that processing it would make it even easier to digest. For the record, processed tuna is incredibly nasty and grainy. If you have lots of chunks, just mash it really well with a fork to break it up. Making drained yogurt is really easy. Just put yogurt in a strainer lined with cheesecloth or paper towels and place on top of a bowl or plate to catch the juices. I usually will set it up the night before and the next day you will have “yogurt cheese” - a thicker, more flavorful yogurt with the consistency of cream cheese. When making salads like this using the drained yogurt gives you a texture that is more like a traditional mayonnaise-based salad. You do not have to use the yogurt cheese, it will be good right out of the container – just use a little bit less yogurt so the salad is not too loose. You can of course still use mayonnaise, but do try the yogurt first. Packed full of protein it does make for a healthier alternative – and the flavor is great when you make it this way. You can store the salad in a tightly sealed container in the refrigerator for up to a week, but it does not freeze well. I always was looking for recipes that would allow me to sneak in some extra protein with unflavored protein powder, and this salad works perfectly since it has a flavor strong enough to completely hide the taste of the protein powder. I still enjoy this salad regularly, but now I eat it on cucumber or tomato slices.
¼ cup yogurt cheese made from fat free Greek yogurt (see above) (75 calories, 13.75 grams protein)
1 teaspoon prepared yellow mustard
1 teaspoon lemon juice
Dash cayenne pepper
1 teaspoon seasoned salt (or to taste)
Freshly ground black pepper
1 6-ounce can drained tuna in water (198 calories, 43.4 grams protein)
2 finely sliced scallions (10 calories, .6 grams protein)
In a small bowl whisk together the yogurt cheese, mustard, lemon juice, and seasonings. Mix in the tuna and scallions and mix well to combine. Serve immediately, or for best flavor, cover and refrigerate for at least 4 hours.
Makes about 5 2-ounce servings.
Preparation Time: 5 minutes
Total Time: 5 minutes
283 calories, 57.75 grams protein total
56.6 calories, 11.6 grams protein per serving
This was a standby recipe for me during the soft stage after surgery. The only bad memory I have of this salad was when I put it in the food processor thinking that processing it would make it even easier to digest. For the record, processed tuna is incredibly nasty and grainy. If you have lots of chunks, just mash it really well with a fork to break it up. Making drained yogurt is really easy. Just put yogurt in a strainer lined with cheesecloth or paper towels and place on top of a bowl or plate to catch the juices. I usually will set it up the night before and the next day you will have “yogurt cheese” - a thicker, more flavorful yogurt with the consistency of cream cheese. When making salads like this using the drained yogurt gives you a texture that is more like a traditional mayonnaise-based salad. You do not have to use the yogurt cheese, it will be good right out of the container – just use a little bit less yogurt so the salad is not too loose. You can of course still use mayonnaise, but do try the yogurt first. Packed full of protein it does make for a healthier alternative – and the flavor is great when you make it this way. You can store the salad in a tightly sealed container in the refrigerator for up to a week, but it does not freeze well. I always was looking for recipes that would allow me to sneak in some extra protein with unflavored protein powder, and this salad works perfectly since it has a flavor strong enough to completely hide the taste of the protein powder. I still enjoy this salad regularly, but now I eat it on cucumber or tomato slices.
¼ cup yogurt cheese made from fat free Greek yogurt (see above) (75 calories, 13.75 grams protein)
1 teaspoon prepared yellow mustard
1 teaspoon lemon juice
Dash cayenne pepper
1 teaspoon seasoned salt (or to taste)
Freshly ground black pepper
1 6-ounce can drained tuna in water (198 calories, 43.4 grams protein)
2 finely sliced scallions (10 calories, .6 grams protein)
In a small bowl whisk together the yogurt cheese, mustard, lemon juice, and seasonings. Mix in the tuna and scallions and mix well to combine. Serve immediately, or for best flavor, cover and refrigerate for at least 4 hours.
Makes about 5 2-ounce servings.
Preparation Time: 5 minutes
Total Time: 5 minutes
283 calories, 57.75 grams protein total
56.6 calories, 11.6 grams protein per serving
Sunday, August 21, 2011
Mango Protein Smoothie
This was breakfast this morning and was surprisingly good. I used plain protein powder, but next time I will try mango-flavored protein powder. And I will experiment with other fruit as well. I had frozen mango chunks in the freezer, but you could also use fresh mango if you prefer. I used powdered non-fat milk and water, but you could use 1/2 cup of skim milk instead. I have experimented with cottage cheese in other fruit smoothies with mixed results, but it does work with mango really well, and you don't get a strong cottage cheese or protein powder flavor. The key with using cottage cheese when making shakes and smoothies is to thoroughly blend the mixture so you do not get any larger pieces of cottage cheese. I make this, along with most of my single-serving smoothies in my Hamilton Beach 51101B Personal Blender with Travel Lid since I can just mix it and drink from the same container which means less dishes. Because of the small size I suggest adding the ingredients in the order listed, but if you are using a bigger blender you can just toss everything in together and blend until smooth. I tried a quarter of the recipe as is (good), a quarter with cinnamon (OK, but not great), a quarter with vanilla (good), and the last bit with a mix of cardamom and ginger (my personal favorite, but probably not to most people's taste.) This is not a very sweet smoothie, so if you would prefer something sweeter you can add some artificial sweetener or sugar free mango syrup. If you do not have frozen mangoes, you can use fresh berries plus additional ice cubes. To make sure the smoothie is not too diluted you can just put the ice cubes in a one cup measuring cup and then add enough water to measure one cup.
1/2 cup ice cubes
1/2 cup frozen mango (46 calories, 0g protein)
1/4 cup fat-free cottage cheese (26 calories, 4g protein)
1 1/2 tablespoons non-fat dry milk powder (45 calories, 4.5g protein)
1/2 scoop unflavored protein powder (for testing purposes we used 1 scoop (22 grams) which is equivalent to a 1/2 scoop of other protein powders) Syntrax Nectar Medical Unflavored Protein Powder (80 calories, 20g protein)
1/2 cup water
Combine the ice and mango in the blender and pulse until finely chopped/crushed. Add the cottage cheese, dry milk powder, and protein powder and blend until smooth. Slowly add the water while blending until smooth, adding more water if desired for a thinner smoothie.
Makes one 12-ounce smoothie.
197 calories, 28.5 grams protein
Saturday, August 20, 2011
Chocolate "Super Fudge" Pudding
The first month post-op this pudding - or the frozen pudding pops - were a total lifesaver. When I mix up a batch of pudding I typically will package some of the mixed pudding in 1-ounce and 3-ounce containers and store in the refrigerator for up to a week. If you package the pudding in these smaller containers it will chill and set in 5-10 minutes. I make two sizes of pudding pops. The first is in a typical 3-ounce ice pop mold and the second is a "baby" 1-ounce mold. Before I purchased the molds I just used a 1-ounce medicine cup with a sturdy toothpick stuck in it, but I now make so many of pudding pops and ice pops that the plastic and silicone molds are much handier and environmentally friendlier. (They are also easier to handle and a lot less messy!)
1 4-serving package sugar free chocolate pudding (for testing we used Better Bowls Sugar Free Chocolate Pudding (160 calories, 12 grams protein)
1 scoop unflavored or chocolate protein powder (for testing we used Unjury Chocolate Splendor Whey Protein Powder (100 calories, 20 grams protein)
1/4 cup dry skim milk (60 calories, 6 grams protein)
2 cups skim milk (172 calories, 16.8 grams protein)
1 teaspoon vanilla extract
Whisk together the dry ingredients until well blended. Slowly whisk in the milk and stir until well mixed. Add the vanilla and mix until well-incorporated. Cover tightly and refrigerate for at least 20 minutes before serving. The mixture can also be poured into small cups or ice pop molds and froze for at least three hours before eating.
Makes 18 servings (about 1 ounce each)
492 calories, 54.8 grams protein
27.3 calories, 3 grams protein
1 4-serving package sugar free chocolate pudding (for testing we used Better Bowls Sugar Free Chocolate Pudding (160 calories, 12 grams protein)
1 scoop unflavored or chocolate protein powder (for testing we used Unjury Chocolate Splendor Whey Protein Powder (100 calories, 20 grams protein)
1/4 cup dry skim milk (60 calories, 6 grams protein)
2 cups skim milk (172 calories, 16.8 grams protein)
1 teaspoon vanilla extract
Whisk together the dry ingredients until well blended. Slowly whisk in the milk and stir until well mixed. Add the vanilla and mix until well-incorporated. Cover tightly and refrigerate for at least 20 minutes before serving. The mixture can also be poured into small cups or ice pop molds and froze for at least three hours before eating.
Makes 18 servings (about 1 ounce each)
492 calories, 54.8 grams protein
27.3 calories, 3 grams protein
Tuesday, July 12, 2011
Dark Chocolate Protein Ice Cream
Dark Chocolate Protein Ice Cream
This ice cream has a dark, rich, chocolate flavor and creamy consistency that I adore! I typically use the Chocolate Splendor protein powder by Unjury, but any chocolate protein powder that you like should work. You can use skim milk or low fat soy milk, but the ice cream will not be as rich and will be closer to ice milk in consistency. I use an ice cream maker for mine, but if you do not have one you can make it without an ice cream maker - it just will not be as creamy. And quite frankly, no where near as good! If you do not want to use an ice cream maker, make sure you mix it in a blender or with a mixer to get it light and fluffy and stir it every 20-30 minutes as it is freezing until it is too hard to stir. I use the Ghirardelli unsweetened cocoa, but you can use any unsweetened cocoa you like. The Hershey's Dark unsweetened cocoa makes an even darker ice cream, but I like the flavor of the Ghiardelli better, personally. You can eat this right out of the ice cream maker for a very soft serve, place it in the freezer for a few minutes for a more traditional soft serve style, or for an hour for a hard ice cream. However, due to the lack of sugar this ice cream does become quite hard in the freezer due to the lack of sugar. You can take it out a little bit ahead of time to soften, or do so quickly by microwaving for 10-20 seconds at half power.
2 scoops chocolate protein powder (for testing we used Unjury Chocolate Splendor Whey Protein Powder (200 calories, 40 grams protein)
1 cup full fat vanilla or regular soy milk or 2% or regular milk (for testing we used soy milk) (131 calories, 8 grams of protein)
1 tablespoon Ghirardelli unsweetened cocoa (15 calories, 1 gram protein)
2 packets Truvia or Splenda (or your favorite artificial sweetener) (5 calories)
2 tablespoons chocolate sugar free syrup (Torani or DaVinci)
1 teaspoon vanilla extract
Dash salt
Whisk together all of the ingredients well. Put the freezer bowl in the ice cream maker. Insert the beater and cover with the lid. Turn on the machine and slowly pour in the chocolate mixture. After fifteen minutes, scape the sides of the bowl and turn back on and stir for another 10-15 minutes, or until the ice cream is soft-serve style. Spoon out with a soft spatula or spoon. Eat immediately, or place in freezer-safe containers.
Makes 4 servings.
12.25 grams of protein, 88 calories per serving
This ice cream has a dark, rich, chocolate flavor and creamy consistency that I adore! I typically use the Chocolate Splendor protein powder by Unjury, but any chocolate protein powder that you like should work. You can use skim milk or low fat soy milk, but the ice cream will not be as rich and will be closer to ice milk in consistency. I use an ice cream maker for mine, but if you do not have one you can make it without an ice cream maker - it just will not be as creamy. And quite frankly, no where near as good! If you do not want to use an ice cream maker, make sure you mix it in a blender or with a mixer to get it light and fluffy and stir it every 20-30 minutes as it is freezing until it is too hard to stir. I use the Ghirardelli unsweetened cocoa, but you can use any unsweetened cocoa you like. The Hershey's Dark unsweetened cocoa makes an even darker ice cream, but I like the flavor of the Ghiardelli better, personally. You can eat this right out of the ice cream maker for a very soft serve, place it in the freezer for a few minutes for a more traditional soft serve style, or for an hour for a hard ice cream. However, due to the lack of sugar this ice cream does become quite hard in the freezer due to the lack of sugar. You can take it out a little bit ahead of time to soften, or do so quickly by microwaving for 10-20 seconds at half power.
2 scoops chocolate protein powder (for testing we used Unjury Chocolate Splendor Whey Protein Powder (200 calories, 40 grams protein)
1 cup full fat vanilla or regular soy milk or 2% or regular milk (for testing we used soy milk) (131 calories, 8 grams of protein)
1 tablespoon Ghirardelli unsweetened cocoa (15 calories, 1 gram protein)
2 packets Truvia or Splenda (or your favorite artificial sweetener) (5 calories)
2 tablespoons chocolate sugar free syrup (Torani or DaVinci)
1 teaspoon vanilla extract
Dash salt
Whisk together all of the ingredients well. Put the freezer bowl in the ice cream maker. Insert the beater and cover with the lid. Turn on the machine and slowly pour in the chocolate mixture. After fifteen minutes, scape the sides of the bowl and turn back on and stir for another 10-15 minutes, or until the ice cream is soft-serve style. Spoon out with a soft spatula or spoon. Eat immediately, or place in freezer-safe containers.
Makes 4 servings.
12.25 grams of protein, 88 calories per serving
Wednesday, July 6, 2011
Chocolate Peppermint Pro-Co-Coa
Chocolate Peppermint Pro-Co-Coa
A variation on the recipe I use the most, this minty chocolate drink is one of many different variations I will be posting over the next few weeks. For all the basics on tips and how to make my Pro-Co-Coas, make sure to read the original recipe. This is quite likely my favorite variation on my basic Pro-Co-Coa, and is definitely the one I make the most often. If you do not have or like the flavor of Altoid Peppermints, you can use sugar free starlight mints, or just add some extra sugar free peppermint syrup and/or peppermint extract. During the summer you can even use a few peppermint leaves and gently crush them to release their oils for a fresh peppermint flavor.
2 cups hot water
1 1/2 scoops chocolate protein powder (for testing we used Unjury Chocolate Splendor Whey Protein Powder (150 calories, 30 grams protein)
1 tablespoon Ghirardelli unsweetened cocoa (15 calories, 1 gram protein)
2-3 Altoid Peppermints (10 calories for 3) 1 tablespoon peppermint sugar free syrup (Torani or DaVinci)
1 tablespoon vanilla sugar free syrup (Torani or DaVinci)
Mix everything together in a 20-ounce or larger mug or cup. Enjoy hot.
Makes one serving.
Preparation Time: 5 minutes
175 calories, 31 grams protein
A variation on the recipe I use the most, this minty chocolate drink is one of many different variations I will be posting over the next few weeks. For all the basics on tips and how to make my Pro-Co-Coas, make sure to read the original recipe. This is quite likely my favorite variation on my basic Pro-Co-Coa, and is definitely the one I make the most often. If you do not have or like the flavor of Altoid Peppermints, you can use sugar free starlight mints, or just add some extra sugar free peppermint syrup and/or peppermint extract. During the summer you can even use a few peppermint leaves and gently crush them to release their oils for a fresh peppermint flavor.
2 cups hot water
1 1/2 scoops chocolate protein powder (for testing we used Unjury Chocolate Splendor Whey Protein Powder (150 calories, 30 grams protein)
1 tablespoon Ghirardelli unsweetened cocoa (15 calories, 1 gram protein)
2-3 Altoid Peppermints (10 calories for 3) 1 tablespoon peppermint sugar free syrup (Torani or DaVinci)
1 tablespoon vanilla sugar free syrup (Torani or DaVinci)
Mix everything together in a 20-ounce or larger mug or cup. Enjoy hot.
Makes one serving.
Preparation Time: 5 minutes
175 calories, 31 grams protein
Sunday, July 3, 2011
Hot Chocolate Pro-Co-Coa
Hot Chocolate Pro-Co-Coa
I went through a few days where I could not tolerate anything cold at all - it just made me completely nauseous. As a result I started experimenting with hot drinks and soft foods into which I could incorporate protein powder. I came up with a bunch of delicious hot chocolate recipes, but this one is my favorite - and I usually make it every day and drink it first thing in the morning to start out my day with a good boost of protein. One of the best things about it is that it allowed me to use up a lot of protein powder I was not thrilled with, as the flavor of the cocoa and sweeteners covered up the taste of the protein powder. You can use any unsweetened cocoa you like, the Ghiradelli is my personal favorite. You can also use all chocolate or all vanilla sugar free syrup, or can omit it and add some granulated sweetener and a dash of vanilla extract. Since I do use Unjury, which can only be heated to 130 degrees, my cocoa is just barely hot. If you prefer a really hot cocoa, use a heat stable protein powder. I am willing to trade the taste I prefer for a slightly cooler cocoa, which I keep in an insulated mug which keeps the temperature constant for at least 30 minutes.
2 cups hot water
1 1/2 scoops chocolate protein powder (for testing we used Unjury Chocolate Splendor Whey Protein Powder (150 calories, 30 grams protein)
1 tablespoon Ghirardelli unsweetened cocoa (15 calories, 1 gram protein)
1 tablespoon chocolate sugar free syrup (Torani or DaVinci)
1 tablespoon vanilla sugar free syrup (Torani or DaVinci)
Mix everything together in a 20-ounce or larger mug or cup. Enjoy hot.
Makes one serving.
Preparation Time: 5 minutes
165 calories, 31 grams protein
I went through a few days where I could not tolerate anything cold at all - it just made me completely nauseous. As a result I started experimenting with hot drinks and soft foods into which I could incorporate protein powder. I came up with a bunch of delicious hot chocolate recipes, but this one is my favorite - and I usually make it every day and drink it first thing in the morning to start out my day with a good boost of protein. One of the best things about it is that it allowed me to use up a lot of protein powder I was not thrilled with, as the flavor of the cocoa and sweeteners covered up the taste of the protein powder. You can use any unsweetened cocoa you like, the Ghiradelli is my personal favorite. You can also use all chocolate or all vanilla sugar free syrup, or can omit it and add some granulated sweetener and a dash of vanilla extract. Since I do use Unjury, which can only be heated to 130 degrees, my cocoa is just barely hot. If you prefer a really hot cocoa, use a heat stable protein powder. I am willing to trade the taste I prefer for a slightly cooler cocoa, which I keep in an insulated mug which keeps the temperature constant for at least 30 minutes.
2 cups hot water
1 1/2 scoops chocolate protein powder (for testing we used Unjury Chocolate Splendor Whey Protein Powder (150 calories, 30 grams protein)
1 tablespoon Ghirardelli unsweetened cocoa (15 calories, 1 gram protein)
1 tablespoon chocolate sugar free syrup (Torani or DaVinci)
1 tablespoon vanilla sugar free syrup (Torani or DaVinci)
Mix everything together in a 20-ounce or larger mug or cup. Enjoy hot.
Makes one serving.
Preparation Time: 5 minutes
165 calories, 31 grams protein
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