Strawberry Protein Ice Cream
- Yield: 1 Serving
- Difficulty: Easy
- Time: 3-6 hours
Did you ever feel like something was missing on a diet? Something very important to life actually IS missing: ice cream! There are some very good 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 really feel like driving all the way to the supermarket and then pay as much as $5 a pint for it? Well now you don’t have to, and you don’t even have to 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 darn decent dessert.
Without further ado, I bring you the easiest, cheapest, healthiest, highest protein ice cream you can possibly get! Try not to get a brain freeze like I did…Blonde hair and brain freezes can be a dangerous combination!
- 1 scoop vanilla EFX Sports Pure Whey
- 12 oz. unsweetened vanilla almond milk, if you have regular almond milk then add ½ tsp. vanilla extract
- 1 stevia packet
- 1 cup of strawberries
- 1 tsp. sprinkles (add 20 calories, 1g fat, 3g carbs, 2g sugars)
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, then 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. You may need to mess around with the blending part for a while until it all gets blended if you have a cheapo blender like mine. Once it’s ready then enjoy your guilt-free cheat meal!
Fat: 7 g
Carbs: 17.5 g
Protein: 26.5 g
Fiber: 4.5 g
Sugars: 9 g
Cinnamon Raisin Protein Cookies
- Yield: 12 Cookies
- Difficulty: Moderate
- Time: 40 Minutes
Sometimes, an accident can occur where you just 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. 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 & 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 exactly 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, and before adding the 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 raising protein cookies have some protein, but they also have lots of yummy carbs so they are ideal to eat after a workout! I ate a few too many, (which translates loosely to all of them except for one) last week, but I was just trying to make up for the years I lived without them! I hope you enjoy this fun little recipe.
- 1 scoop of vanilla EFX Sports Pure Whey
- ½ cup quick oats, Gluten Free quick oats, five minute oats, or even overnight oats
- 1 cup of water
- 2 1 oz. boxes of raisins or 2 oz. baking raisins
- 2 tsp. cinnamon
- 2-3 tbsp. erythritol sweetener (available in most supermarkets)
- 1 cage free egg
- ¼ cup nonfat plain Greek yogurt
- 2 tbsp. extra virgin coconut oil
- ½ tsp. baking powder
- 1 pink of Himalayan pink salt
- Parchment paper & a large cookie sheet or 2 small ones
Prepare the oatmeal as the directions on your oatmeal say to prepare them (this is what the water is for). Preheat the oven to 350 degrees F. Into the prepared oatmeal, 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 the way 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 out 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 them with 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!
Calories – 68
Fat – 3 g
Carbs – 6.69 g
Protein – 3.37 g
Fiber: .5 g
Sugars: 3.52 g
- Yield: 1 serving
- Difficulty: Easy
- Time: 10 minutes
On March 17th, everyone is Irish no matter what their country of origin! If you can’t party because of your diet, this delicious Shamrock Shake will allow you to join in 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 really hard right now with a strict diet, leave off the whipped cream and sprinkles. One trusted brand does make 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, feel free to 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, just beware it may have some pesky calories or corn syrup. There are a few great-looking recipes online to make your own sugar-free Irish cream, but I’m going to spare you the effort and do it the easy way by just using the ready-made store-bought syrup. You can color the shake one of 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 you can use spinach leaves. Spinach leaves are nice because they don’t have too much flavor but are packed with color and vitamins.
- 1 serving of any kind of EFX Sports Training Ground protein, it’s all good! (I used Protein 6)
- Food coloring of choice: beware—spinach adds a whopping 10-20 calories! (Don’t worry, it’s mostly fiber)
- Irish cream sugar-free syrup 1 tray of Ice cubes
- Neutral flavored Karbolyn, if desired
- 1 cup of liquid of choice (I use water, but you can also use unsweetened almond milk, it adds 30 calories)
- Whipped cream, if desired
- Green sprinkles—they have actual Shamrock sprinkles at art supply stores (also optional)
- 1 packet of stevia sweetener
Put everything in the blender. All flavoring syrups are different, so 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!
Regular (without toppings):
Chocolate Peanut Butter Protein Shake
- Yield: 1 Serving
- Difficulty: Easy
- Time: 10 minutes
So here I don’t exactly get an A for originality, but this shake recipe certainly shakes things up from the usual vanilla! Chocolate peanut butter has to be one of the most favored flavors in America, and with good reason: it’s darn yummy! In fact, it was so chocolaty and thick that I couldn’t get any of it through the straw! The straw in the picture was literally pointless (not that I’m complaining or anything) I had to eat it with a spoon. It even seemed to perk me up a bit because the cacao nibs have a little caffeine in them.
For all those who are still under the impression that chocolate is somehow bad for you, I have good news! If it is not loaded with sugar and fat, cocoa powder is very good for you. It can lower blood pressure, improve blood vessel health, reduce bad LDL cholesterol levels, reduce insulin resistance, as well as help prevent heart disease! Aside from decreasing bad LDL cholesterol, cocoa helps increase good HDL cholesterol.
This formerly guilty pleasure is no longer guilty, so bottoms up my friends! If you would like the shake to have fewer calories, use peanut butter powder (cuts 150 calories) and eliminate the ground/chopped peanuts or cacao nibs (another 50-100 calories), or split it with someone (cuts 250 calories). I used this shake as a meal, and now it’s three hours later and I am still full!
- 2 scoops chocolate Protein 6
- 12 oz. unsweetened vanilla almond milk
- 2 tbsp. natural peanut butter (the kind without sugar)
- 1 envelope of plain gelatin
- 2 tbsp. unsweetened baking cocoa powder
- 2 stevia sweetener packets (or erythritol)
- 1 tbsp. ground/chopped peanuts
- 1 tbsp. cacao nibs
- Ice cubes as desired
- Sugar-free chocolate syrup if desired
Put it all in the blender (except for the ground nuts and cacao nibs) and blend. Top with the cacao nibs and chopped/ground peanuts, and enjoy!
Fat: 32 g
Carbs: 21 g
Protein: 47 g
Fiber: 10.5 g
Caffeine: 24 mg