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 protein powder. Show all posts
Showing posts with label protein powder. 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 6, 2011
Mixed Berry Smoothie
I don't use a lot of regular milk in my recipes, so I almost always use powdered non-fat milk and water, but you could use 1 cup of skim milk or skim milk plus instead. I make this, along with most of my single-serving smoothies and shakes, 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, but any blender or small food processor will work just fine.
I used calorie-free liquid sweeteners, but you can use your favorite artificial sweetener if you prefer (about 2 tablespoons granular or 2 packets) plus 1-2 teaspoons of lemon juice. If you do not have frozen berries, 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 frozen no sugar added mixed berries (35 calories, .5 grams protein)
2 ice cubes
1 cup water
1/3 cup non-fat dry milk powder (45 calories, 4.5g protein)
4 drops liquid Sucralose
2 drops Lemon Stevia
1/2 scoop unflavored or vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (100 calories, 20g protein)
Combine the ice and berries in the blender and pulse until finely chopped/crushed. Add the water, dry milk powder, sweeteners, and protein powder and blend until smooth. Add more water, if desired, for a thinner smoothie. Serve immediately.
Makes one serving.
180 calories, 25 grams protein
1/2 cup frozen no sugar added mixed berries (35 calories, .5 grams protein)
2 ice cubes
1 cup water
1/3 cup non-fat dry milk powder (45 calories, 4.5g protein)
4 drops liquid Sucralose
2 drops Lemon Stevia
1/2 scoop unflavored or vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (100 calories, 20g protein)
Combine the ice and berries in the blender and pulse until finely chopped/crushed. Add the water, dry milk powder, sweeteners, and protein powder and blend until smooth. Add more water, if desired, for a thinner smoothie. Serve immediately.
Makes one serving.
180 calories, 25 grams protein
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
Friday, July 8, 2011
Dark Chocolate Pro-Co-Coa
Dark Chocolate Pro-Co-Coa
A variation on the recipe I use the most, this deep, dark 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. The Hershey's Special Dark Cocoa is an essential part of this recipe. Not only does it make for a rich, dark chocolate flavor – it makes the cocoa a dark, dark almost black brown color.
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 1/2 tablespoons Hershey's Special Dark Cocoa (30 calories, 1.5 grams protein)
1 tablespoon chocolate sugar free syrup (Torani or DaVinci)
Dash vanilla extract
Mix everything together in a 20-ounce or larger mug or cup. Enjoy hot.
Makes one serving.
Preparation Time: 5 minutes
180 calories, 31.5 grams protein
A variation on the recipe I use the most, this deep, dark 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. The Hershey's Special Dark Cocoa is an essential part of this recipe. Not only does it make for a rich, dark chocolate flavor – it makes the cocoa a dark, dark almost black brown color.
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 1/2 tablespoons Hershey's Special Dark Cocoa (30 calories, 1.5 grams protein)
1 tablespoon chocolate sugar free syrup (Torani or DaVinci)
Dash vanilla extract
Mix everything together in a 20-ounce or larger mug or cup. Enjoy hot.
Makes one serving.
Preparation Time: 5 minutes
180 calories, 31.5 grams protein
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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