Key Lime Protein Shake

Key lime pie is a popular Florida food because you can grow just about anything citrus in your yard when you live there. I lived in Florida for about eight years and never tried key lime anything. Shame on me! The first time I tried a key lime was two days ago… and in Wisconsin. Go figure.

Key limes taste pretty different from regular limes; they taste more aromatic and fruity. Key limes smell heavenly when you grate them! They are worth buying when you come across them, and I can tell you it won’t be often unless you live in or near Florida. While key limes are great, it will take some lemon-lime Karbolyn to make this recipe POP! The Karbolyn uses the key lime flavor to make the most mouthwatering and refreshing protein shake ever!

Ingredients:

Directions:

Pour enough water into the blender to cover the blades. Add a few ice cubes. Take your three key limes and zest them—I use a tiny cheese grater or the small cutting side of a regular cheese grater. Rub the lime against the grating surface over a plate until the green rind is grated off, and you see the white underneath. The little green specks that fall on the plate are the zest. You should have about a tablespoon of it after zesting the limes. Add this to your blender unless you want to save a little as a garnish.

Chop the limes you zested in half and squeeze them. I squeeze them by hand because they are tiny. It doesn’t look like much juice, but it’s strong, and you will have enough flavor from 3 limes. Add all of the other ingredients and blend until it looks blended. Then, taste it to see if it’s to your liking. If not, add what you think it needs—more lime, sweetener, Karbolyn Hydrate, etc. Now, it should have the perfect Florida flavor and nutrition to make you throw on that bathing suit and dive into the nearest pool!

Nutrition:

Calories – 304
Fat – 12 g
Carbs – 12.5 g
Protein – 30 g

Protein Cookie Dough

This ready-to-eat protein cookie dough is a cheat food I have eaten several times rather than going out and cheating on my lifestyle. Note: I don’t use the four-letter ‘D’ word—diet! This is cheat food, which is not entirely cheat food, so you don’t have to feel too guilty after eating it. Well, I’m not as guilty as indulging in a slice of pecan pie anyway.

A few people have asked me if you can make cookies from this protein cookie dough. My answer would be not entirely. Our recipe contains no eggs or baking powder, so you must add other ingredients. This cookie dough is designed to be eaten raw or added to another dish as a topping. It would be yummy on top of a protein cheesecake or make a much more interesting rice cake!

As a bona fide lover of cookie dough (one of my favorite foods on God’s green earth), I find any cookie dough hard-pressed to turn into a cookie in my house. Once, it took me about a week and a half to ingest an entire 5-pound tub of cookie dough—not one cookie was ever made from it! As you have probably already deduced, this is a favorite recipe of mine. It contains no actual sugar, but the texture is similar. Make sure you have a glass of milk (or almond milk) ready for this one.

Ingredients:

Directions:

Put the dry ingredients (not the chips) in a medium-large bowl with the peanut butter. If you use almond flour, use less almond milk because it is less absorbent than coconut flour. If you use coconut flour, you will need more almond milk. Mix it all, slowly adding the almond milk a little bit at a time until you have cookie dough consistency. The protein cookie dough will be somewhat dry but without a powdery texture. Add to serving dishes and top with chocolate chips!

Nutrition:

Calories – 225
Fat – 9.2 g
Carbs – 8.7 g
Protein – 15 g
Fiber: 1.5 g

Cherry Dragon Fruit Popsicles

Dragon fruit, also known as pitaya, is a tropical fruit celebrated for its vibrant pink skin and mildly sweet, refreshing taste, reminiscent of a cross between kiwi and pear. Packed with antioxidants, vitamin C, fiber, and magnesium, it supports digestion, boosts immunity, and promotes healthy skin. Its striking appearance and nutrient-rich profile make it a favorite in smoothies, bowls, and healthy snacks.

While tart cherries are known for their pain-relieving properties, sweet cherries are no joke! Sweet cherries are a fruit that still falls pretty low in the glycemic index despite being sweet. They contain natural painkilling compounds called anthocyanin glycosides that not only make them red (along with the prussic acid they contain) but can be a pain reliever for arthritis, muscle pain, gout, fibromyalgia, labor pains, sore throat, stomach pain, etc.

These bars also contain melatonin, an antioxidant that calms and helps you fall asleep. Cherries can help prevent many diseases associated with inflammation, such as heart disease, arthritis, and cancer, and have even shown promising evidence in preventing Alzheimer’s disease. The lesson of the day: everybody should eat a few cherries every day! 

Along with the cherries, I have included gelatin because it helps protect and cushion the joints. Gelatin also contains glycine, an amino acid that helps regulate body temperature while sleeping and improves mood as well as the quality of sleep. I can go on and on about the benefits of gelatin, as there are so many, so feel free to visit the references and read the article on gelatin. 

Here’s a mouthwatering, fun, and easy way to incorporate them into your daily diet—cherry dragon fruit ice pops! They are easy to make and will probably even pass the kid test. That is the most crucial test of all, as far as I’m concerned! I have only fur kids, so when someone contacts me and tells me their picky-eating kid liked one of my recipes, I am beyond delighted! Go ahead…make my day! 

The cherry-flavored baking extract can be purchased online, in the baking section of a large chain art supply store, or at a well-stocked supermarket. 

Ingredients:

Directions: 

Put the almond milk in a blender with the gelatin, stevia, Whey Protein Isolate, yogurt, and cherry baking extract, blend until mixed, and set aside. Put the dragon fruit slices in the pop mold and add the cherry slices. Push the sticks in and see if the fruit holds them up (the top of my pop mold cracked, so I have to use other methods to brace the sticks!). Pour the blended ingredients into the pop mold segments and freeze for 6-24 hours. If removing them from the pop mold gives you trouble, fill the sink or a large bowl with hot water and soak the plastic part of the pop mold for about a minute. Pull each pop out, then store them in a container resting on their skinny sides for a few days. 

Nutrition:

Calories: 62
Protein: 7.6g
Fat: 11g
Carbs: 4.5g
Fiber: 1.3g
Sugars: 3g

Blueberries & Cream Protein Shake

Ok, maybe I don’t get an A+ for originality here, but there’s nothing quite like a post-workout blueberries and cream protein shake, with its amino acids for gains and medium glycemic carbs for refueling.

Most of us know blueberries are good to ingest after a workout because they contain anthocyanins and calcium D-glucarate. Anthocyanins give blueberries bluish pigment and are potent antioxidants with natural anti-inflammatory effects. Studies have shown that calcium D-glucarate may reduce serum estrogen levels in the body, supporting healthy testosterone levels.

Ingredients:

1 scoop Vanilla Cream Wafer Protalyn® Whey Protein Isolate
½ cup blueberries (fresh or frozen)
1 pack of stevia
2 packs of monk fruit or sucralose sweetener
½ tray of ice
¾ cup of water (we use alkaline water, but we can get into that later). If you aren’t cutting calories, use unsweetened regular, vanilla Almond, or cashew milk.
1 tsp. chia seeds

Directions:

I pour half of the water in first, then the whey and sweeteners, then the ice, then the blueberries, and finally the rest. Pouring some water on the bottom helps the blades spin and prevents the powder from sticking to the bottom when mixed, and pouring it on top helps prevent “puff backs” in your face when you open the blender. Blend until all the ice is broken to your taste.

Nutrition Per Serving:

Calories: 198
Protein: 26g
Fat: 3g
Carbs: 16g
Fiber: 4g

Strawberry Protein Ice Cream

Overview:

Did you ever feel like something was missing on a diet? Something “essential” to life IS missing: ice cream! There are some delicious diet-conscious ice creams on the shelves, but there is an issue: when you are craving ice cream at, say…2 a.m., do you feel like driving to the supermarket and then paying as much as $5 a pint for it?

Well, now you don’t have to and don’t even have an ice cream maker! How about them apples? It does help to have a good blender that turns ice cubes into slush, but you can get this done with a $20 special like I have and still make some decent dessert.

Without further ado, I bring you the easiest, cheapest, healthiest, highest protein ice cream you can get! Try not to get a brain freeze like I did…Blonde hair and brain freezes can be a dangerous combination!

Ingredients:

Directions:

Put 6-7 ounces of the almond milk into the blender with the other ingredients and set aside the rest of the almonds in the fridge.

Blend; add to an ice cube tray, and then freeze. When frozen, put the ice cubes in the blender with the rest of the almond milk. If you have trouble getting the cubes out of the tray, fill the bottom of your sink with hot water and rest the tray in it for a few seconds, and they will pop right out. You can use even more almond milk if that’s what it takes.

If you have a cheap blender like mine, you may need to mess around with the blending part until it all gets blended. Once it’s ready, enjoy your guilt-free cheat meal!

Nutrition:

Calories: 234
Fat: 7 g
Carbs: 17.5 g
Protein: 26.5 g
Fiber: 4.5 g
Sugars: 9 g

Cinnamon Raisin Protein Cookies

Overview:

Sometimes, an accident can occur when you do something, and it ends up beyond your wildest dreams, and these cookies are such an accident. It all started back when I was little. (Don’t worry—it’s not a long story.) My mom used to buy me these cookies that were amazing. They were not too sweet but sweet enough, and they had raisins in them. They were super-thin and rectangular with scalloped edges. Nothing too fancy; they just had a wholesome and yummy flavor and texture.

Just out of high school and in search of some comfort food, those cookies came to mind. I could not find them anywhere. Year after year I looked and looked for them but to no avail. Last week I set my mind to developing a recipe for some cookies not intending for those exact cookies, but Viola—there they were! They were, of course, a different shape, but they tasted the same! The search is finally over! 

Note that I haven’t named them protein cookies. Unlike many supermarket protein bars, if something has less than 7 grams of protein, I will not call it a protein anything. Once, a friend and I were shopping and saw a popular cereal use the word “protein’ on the label. Before adding any milk, it had less than 2 grams of protein! It has been the brunt of many food jokes since then. When I label something “protein this or protein that,” it will have at least 7 grams if it’s a small thing like an ice pop, but ideally for a larger thing it should have 20+ grams of protein.

These cinnamon raisin protein cookies contain some protein but also lots of yummy carbs, so they are ideal for eating after a workout! I ate a few too many (which translates loosely to all of them except for one) last week, but I was trying to make up for the years I lived without them! I hope you enjoy this fun little recipe. 

Ingredients:

Directions:

Prepare the oatmeal as the directions on your oatmeal say to prepare it (this is what the water is for). Preheat the oven to 350 degrees F. Mix into the prepared oatmeal and mix in 2 tbsp of the sweetener, the coconut oil, and everything else BUT the raisins and the egg. Taste it, if it’s not sweet enough add another tablespoon of sweetener. Once it tastes how you want, add the egg, mix well, and then fold in one of the boxes of raisins. Line the cookie sheets with parchment paper and spoon 12 circles of the mixture, adding the raisins from the second box to the cookies.

The cookies will run into each other if you don’t leave a couple of inches between them. Bake for 20 minutes and shut off the oven. Leave them in there for an hour to properly dehydrate, and you can store them in the refrigerator and throw them in your gym or work bag for a satisfying snack! I can’t tell you how long they last because they have not had the opportunity to sit for any length of time with me around! 

Nutrition:

Calories – 68
Fat – 3 g
Carbs – 6.69 g
Protein – 3.37 g
Fiber – .5 g
Sugars – 3.52 g

Shamrock Shake

Overview:

On March 17th, everyone is Irish, regardless of their country of origin! If you can’t party because of your diet, this delicious Shamrock Shake will allow you to join the festivities without trashing your fitness goals.

You can now politely pass up the green hamburger on the green bun, the green beer, and all of the other guilt-riddled green things in favor of something that tastes just as good (and is just as green)—a mouthwatering green protein shake!

If you are battening down the hatches and going after your goals hard right now with a strict diet, leave off the whipped cream and sprinkles. One trusted brand makes a sugar-free whipped cream that I have yet to try (but it may be an option for you). When your diet calls for more carbs than I’ve included in my shake, add a scoop of neutral-flavored Karbolyn.

You can get sugar-free Irish Cream flavoring syrup at specialty stores or online. If you wish to use regular Irish Cream coffee flavoring, beware it may have some pesky calories or corn syrup.

There are a few great-looking recipes online for making your own sugar-free Irish cream, but I’m going to spare you the effort and do it the easy way by using ready-made store-bought syrup.

You can color the shake in two ways: I used regular food coloring bought from the baking section in the supermarket. If you don’t want to use regular food coloring, you can find organic food coloring online or at a health food store or spinach leaves. Spinach leaves are lovely because they don’t have too much flavor but are packed with color and vitamins.

Ingredients:

Directions:

Put everything in the blender. Since all flavoring syrups are different, you may want to err on the ‘less is more’ side at first and only use a little. Blend and taste.

Then, add more until it tastes the way you want. If you are using green food coloring, it may take a few squirts to get the desired level of ‘greenness.’ If you are using spinach leaves to color your shake, let the shake settle before pouring it into a cup so you don’t get ‘leaf chunks’ in your last sip. Ick! Pouring it through a strainer will help, too.

Top with whipped cream and sprinkles if desired. May you experience the luck of the Irish and find yourself some sweet muscle gains at the end of the rainbow!

Nutrition:

Regular (without toppings):
130 calories
1g fat
2g carbs
26g protein

With Karbolyn:
330 calories
1g fat
2g carbs
26g protein

Healthy French Toast

Overview:

Ingredients:

Directions:

Let’s make some delicious, Healthy French Toast. First, pour the egg substitute into a shallow bowl or high-sided plate. Add 1 tsp vanilla extract, 1 packet sweetener, and ½ tsp cinnamon, whip with a fork. Spray the pan with nonstick cooking spray, and put the pan on medium heat for 1 minute. Dredge bread slices in egg mixture then put them in the pan. Cook until golden brown on each side, then put on a plate, add a small amount of sugar-free syrup and the other ½ tsp cinnamon.

Nutrition:

Using Paleo Almond Bread:
Calories: 213
Protein: 20g
Fat: 6g
Carbs: 13g
Fiber: 5g

Using Sprouted Grain Bread:
Calories: 253
Protein: 17g
Fat: 1.5g
Carbs: 13g
Fiber: 3g

Banana Nut Protein Muffins

Overview:

Here is a fun and easy recipe for Banana Nut Protein Muffins to give you great post-workout fuel and protein! These wonderfully moist and delicious muffins are perfect for taking to work, throwing in your gym bag, or giving to the kids.

They are a crowd-pleaser for those who want something sweet and nutty without added sugars or high fructose corn syrup. They are perfect for breakfast with coffee or a guilt-free snack between breakfast and lunch or lunch and dinner.

I cannot tell you how convenient it is to have a bunch of muffins like this pre-made! They are there when you need them—when you are “angry” and about to eat something stupid. What do you know? There they are!

Ingredients:

Directions:

Preheat the oven to 350 degrees. Spray a muffin tin generously with nonstick spray. Peel the banana and put it in a large bowl with the rest of the ingredients except the walnuts. Mash it all with a potato masher, then mix it with a hand mixer until all the lumps are gone. Stir in the walnuts with a spoon—you can save 6 of the prettiest walnuts for the tops of the muffins if you care. Spoon the mixture into each muffin mold, and if you saved the nice-looking walnuts, place one on top of the muffin. Bake for 20 minutes. Poke one with a knife, and it’s ready to be enjoyed if it comes out clean!

Nutrition:

Calories: 188 each
Fat: 7.6 g
Carbs: 15.3 g
Fiber: 2.28 g
Protein: 15 g

Salted Caramel Protein Oatmeal

Overview:

After making this once, I am a total addict. I have eaten Salted Caramel Protein Oatmeal EVERY SINGLE MORNING for the past week. It’s so darn mouthwatering that I almost can’t handle writing about it! Sorry about the outburst, but this oatmeal is positively DIVINE. This is one of the reasons I look forward to waking up in the morning! I have always been a fan of sweet and salty together, and this recipe works it to the fullest.

You can make this as salty (or not) as you want. I like it moderately salty without overdoing it. Using Himalayan pink salt or Celtic salt is wise because both types have many health benefits and contain 60-80 different minerals the body needs. Many people think salt is evil and the worst thing on the planet for your heart; there is a grain of truth to that—pun intended! This is because many people overeat processed foods containing entirely too much sodium. If you don’t eat processed foods or cook with salt, you should use it to flavor your food. The human body requires sodium to function, so have it in moderation.

Ingredients:

Directions:

Cook oatmeal according to directions on the package of the type or oatmeal you have. Different types of oatmeal have different cooking times. Once it is finished cooking, add the coconut oil and protein and stir well. Add the caramel syrup and salt and mix it all in, or serve it poured on top for looks! It doesn’t get much easier than that to enjoy such an excellent and highly addictive breakfast. I’ll see you at the next OAA meeting (Oatmeal Addict’s Anonymous).

Nutrition:

Calories: 290
Protein: 29 g
Fat: 5 g
Carbs: 31 g
Fiber: 2g