Archive for the ‘Protein’ Category
Very Berry Protein Shake
You may think from my recipe posting that all I eat are protein shakes. Nah – it’s only one of my breakfast and snack options. But I do highly recommend them for the value that you get from the whey in particular, and from other concentrated proteins that vegans prefer. Besides, I get asked for shake recipes so often that it’s easier to post them than to continually have to email them. So here is the third in my repertoire.
Makes 1 Serving
Blend:
¾ cup frozen strawberries (or others such as blueberries or a combo)
¼ – ½ banana (optional)
1 cup natural coconut water (preferable, but optionally, you can use water or your favourite type of milk)
1 tb. almond butter (optionally, can use organic peanut butter)
When the ingredients above are completely blended, add:
1 scoop natural or vanilla flavoured whey protein powder
1 – 2 tb. ground flaxseed
1 tsp. Bioflavia (this is optional but highly recommended – it’s a super antioxidant from organic grapeskins http://www.bioflavia.ca/)
Blend for the minimum time needed to mix the powder in. Blending too much will destroy the integrity of the protein. Pour into a glass and enjoy.
Whey protein suggestions:
Ergogenics New Zealand Whey Isolate http://www.ergogenicsnutrition.com/
Brad King’s Ultimate High-Alpha Whey Protein http://fatwars.com/products/protein.html
Genuine Health Proteins + http://www.genuinehealth.com/by-name/proteins.html
Recipe – Oatmeal Protein Pancake
Looking for another breakfast option?
A version of this recipe was passed onto me by one of my clients, Peter M. Thanks Peter.
I adjusted some of the ingredients to include a wider range of nutrients. It is a great option for a high protein breakfast or snack that also has enough complex carbs to sustain you for hours or for a workout an hour or two later. It takes 10 minutes total prep time once you get the hang of it. You can cut down on the morning prep by doing the dry mixture the night before and then just adding eggs, milk and fruit.
Ingredients
1/2 cup large flaked rolled oats, ground to flour in a blender or coffee grinder (optionally, you could use oat flour)
2 tb unsweetened or vanilla whey protein (I use Ergogenics New Zealand Whey)
2 tsp ground cinnamon
1 tb ground sprouted flax and/or chia seed (you can use regular flax or chia but the sprouted is more stable with heat)
pinch of salt
2 eggs, beaten well in a measuring cup
unsweetened almond milk to make 3/4 cup when combined with the egg (optionally, you could use another type of milk)
1 apple, peeled and grated
2 tsp coconut oil
Combine the dry ingredients in a bowl. Mix the egg and almond milk in the measuring cup and add to the dry ingredients, mixing well. Add in the grated apple.
Heat a frying pan over medium heat with the coconut oil. When hot enough to make a drop of batter bubble lightly, add the mixture to the pan, either as one large pancake or a couple of smaller ones. Turn heat down to low and let cook until the top of the pancake is dry (approximately 4 minutes). Flip over and let sit for 2 more minutes. Remove from heat and eat.
There are lots of options for this recipe. I have also done it by adding a little less oatmeal and some rice protein. Peter uses egg whites instead of almond milk to up the protein content. It would also be good with other fruit such as blueberries. If you want more decadence, you can add some toppings to it, such as jam, apple butter or a fruit compote.
Nutritional Profile:
Calories: 478 kcal, Protein: 32 g, Carbs: 49 g, Fat: 18 g, Fibre: 10 g.
Chocolate Peanut Butter Smoothie – yummy!!
This is my go to recipe for my morning protein shake. If you like chocolate and peanut butter you are gonna love this one.
1 Serving
Blend:
¼ – ½ frozen banana (if not frozen add 2 or 3 cubes of ice)
1 ¼ cup natural coconut water (preferable, but optionally, you can use water or your favourite type of milk)
2 tb. 100% organic peanut butter (choose organic because of the high pesticide content of regular peanuts)
When the ingredients above are completely blended, add:
1 scoop chocolate whey protein powder
1 – 2 tb. ground flaxseed
1 tsp. glutamine (optional)
Blend for the minimum time needed to mix the powder in. Blending too much will destroy the integrity of the protein.
Pour into a glass and enjoy.
Whey protein suggestions:
Ergogenics New Zealand Whey Isolate http://www.ergogenicsnutrition.com/
Brad King’s Ultimate High-Alpha Whey Protein http://fatwars.com/products/protein.html
Genuine Health Proteins + http://www.genuinehealth.com/by-name/proteins.html
Recipe: Walnut, date and cinnamon protein shake
Yum!!
I’m into protein shakes these days. Love them as a first morning meal and sometimes when working from home as a late afternoon snack. They are also a great inclusion for pre or post workout if you can make that happen. But I am a stickler for taste…and some of the shakes that I have tried from others’ recipes just don’t cut it for me flavour-wise.
Walnuts, dates and cinnamon are a classic combo so after a few tries, voila, I created a cinnamon-y masterpiece, if I say so myself. Try it for it’s great health benefits – rich in the essential omega 3 and 6 fats, antioxidants including vitamin E and of course protein. To top it off, cinnamon slows down the passage of the food out of the stomach which aids in blood sugar stability and it could increase the availability of the protein due to its slower digestion. Otherwise whey protein digests and gets absorbed within a short period of time (1 -2 hours depending on the variety and your personal biochemistry).
Walnut, Date and Cinnamon Protein Shake
Blend together:
- 4 ice cubes
- 1/4 large or 1/2 small banana
- 4 walnuts from the shell*
- 4 pecans from the shell*
- 3 pitted honey dates (or other date variety)
- 1 cup coconut water (100% unsweetened)
- 1/4 tsp. cinnamon
After blending the above to a smooth and mixed consistency, add:
- 2/3 scoop (20 g) vanilla protein powder**
- 1 tsp greens powder***
- 1 tb ground flaxseed
Blend for only a few seconds or long enough to mix thoroughly. (Too much mixing can destroy the structure of the protein. To be safe, I add my greens and flax at the end as well.) Serve.
* nuts, especially soft ones like walnuts, are fragile to rancidity – so whenever you can use them fresh from the shell
** my preferred choice for protein powder is Ergogenics New Zealand Whey Isolate (for quick absorption) or Concentrate (for a slightly slower absorption)
*** I use Trophic Pure-essential Greens Concentrate or Ergogenics Whole Greens
Top 3 Protein Bars
Common question: Which are the best protein bars?
Depends on what you use as your markers of ‘best’.
For me and my clients, the top 3 protein bars must be those that are free of health-depleting ingredients, such as hydrogenated or partially hydrogenated fats and chemical sweeteners.
They also need to have a relatively high amount of protein to counter the always high carbohydrate component. And a higher fibre, lower sugar content is bonus.
Finally, they need to be yummy, at least to most palates.
So here are my picks for the top 3 protein bars.
1. Daryl’s All Natural Chocolate Protein Granola Bar – www.darylsbars.com
This one stands out head and shoulders above any other bar I have ever had, including the ones below. Like its name suggests, it’s made of natural ingredients, like whole eggs, honey, molasses and milk. And it tastes amazing. Top it off with the fact that there is a substantial 28g of protein in the form of whey isolate, 7 g. of fibre and only 12 g. of sugar and you have a bar that is better than any other. Price: $3.25 if you buy it by the case off of their website or $3.39 (10% off if you buy a case) at a retail location like The Health Shoppe on Charles Street near Bay.
Disadvantages: Since it has no preservatives (an advantage), it does have to be refrigerated. Also, it is not for the allergenic amongst us as it contains, wheat, dairy, soy and eggs.
2. Elevate Me! Banana Nut Bread Energy Bar - www.prosnack.com
I like the simplicity of this protein bar. Six ingredients total with whey protein isolate as the first ingredient and the others being raisins, dates, almonds, apples and banana, some of which are organic. It has 16 g. of protein and a whopping 9 g. of fibre. Good for those who don’t do soy. Comes in 8 flavour varieties. Price is approximately $2.10 a bar when you buy a case online or grab it for $3.49 (10% off if you buy a case) at The Big Carrot Holistic Dispensary.
Disadvantages: It has a high sugar content at 26 g. and for me and others who I have consulted on this subject, it can sit pretty heavy in the gut (i.e unexpected flatulence and difficulty digesting). Can’t say Elevate Me! bars delight my taste buds but many people love them.
3. CLIF Builder’s Chocolate Protein Bar – www.clifbar.com
The best aspect of this bar is that it has 20 g. of protein and it tastes good (for a protein bar). It is soy based, so for those who don’t do wheat and dairy, they can chow down on this one (altho there is a cautionary note on the label that there may be traces of each in it). $2.39 at Whole Foods Market.
Disadvantages: Sugar is quite high at 20 g. relative to the fibre at only 3 g. Also the added vitamins and minerals is a sign that the food used has mostly been stripped of its natural source of nutrients through processing. That is reflected in the cheaper price of this bar relative to the others.
