Tag Archives: protein

After-Dinner Delight

6 Jun

Last week Keira and I went on a nice long walk downtown where we spent some time shopping around and just getting some good old fashioned exercise.  It was nearing lunchtime and so I decided we head back home.

On our way back home we passed a Muscle Max that must be somewhat new because I don’t remember seeing it there before.  It’s a sports nutrition store that sells all different kinds of supplements and vitamins.  I decided to check it out, mainly to see what the prices were like, and ended up being in there for almost 30 minutes.

I got chatting with the person who worked there.  He was very knowledgeable about nutrition and fitness and had a lot of good pointers for me.  I learned that in order to achieve the kinds of results I’ve been working so hard to achieve, I should increase my protein intake.  Protein is essential to build muscles as well as to maintain them.  Protein powder is one great way to reach your required protein intake instead of constantly trying to shove chicken and fish down your throat.  If you’re following a weight training regimen like me, your body needs 1-1.5 grams of protein per pound of body weight in order for your muscles to not only get bigger and stronger but also to recover.

That being said, I left the store learning that I really need to include even more protein in my diet than I already do.  You know I absolutely LOVE those protinis but there’s only so much I can really stomach every day.  There’s got to be MORE ways to use protein powder and enjoy it all at the same time.

Protein smoothie bowl, anyone?  I had read about these in the past but was never inclined to make one because I was so satisfied with my protinis.  This, my friends, could probably be considered dessert, especially since it’s chocolaty and I had it tonight after my light and low-cal dinner of chicken breast and Mama Roy Salad.  Not only did it satisfy my chocolate craving, it is jam-packed with nutrients from spinach (yes, spinach), almond milk, peanuts and protein powder.  For everyone who’s skeptical about this right off the bat – I don’t blame you.  But give it a chance – it tastes more like a very thick and cold chocolate pudding or frozen yogurt than anything else.  And for the record I promise you, the spinach is overpowered by all the other ingredients that you won’t taste even the slightest trace of it.  I love this protein smoothie bowl so much that I will have an entire category dedicated to them all.

This makes one HUGE smoothie bowl.  Feel free to cut the recipe in half for a smaller portion.  This left me FULL!

Chocolate & Peanuts Protein Smoothie Bowl

Serves 1

Into the blender went….

1 cup almond milk

1 scoop chocolate protein powder

1/2 frozen banana

1 1/2 tbsp. cocoa

1/2 tsp. xanthan gum (a thickener commonly used in gluten-free foods – this will make it super thick like cold pudding

1 generous handful of fresh baby spinach

3 tbsp. dry roasted peanuts (optional)

5 or 6 ice cubes

Splash of cold water

Blend all the ingredients up until the mixture is thick, smooth, creamy and dreamy.  Your muscles with thank you and your taste buds will love you.  P.S. – This makes a GREAT post-workout breakfast!

Onnnne more little side note:  This smoothie bowl is perfect for an evening nosh especially with the added peanuts.  Why?  Peanuts (and all other types of nuts for that matter) contain healthy fats that slow the absorption of protein in your body which is particularly beneficial for your muscles overnight since we go 6-8 hours (or more if you’re super lucky) without eating.  But feel free to enjoy this in the morning for breakfast or even at lunch time!  It’s THAT delicious and nutritious!!

– Alex

Strawberry-Banana Vanilla Soy Protini

3 Jun

It’s allllmost summertime which means we’re ready for some fruity and refreshing protinis!  Here’s one of my favorites.  I was never a strawberry girl but changed my mind after combining it with old faithful: banana.  Now whenever I’m feeling like I need a healthy, fruity, creamy, delicious boost, I whip up one of these babies.

Serves 1

1 small frozen banana, sliced (using a frozen banana makes the protini thick and creamy like the consistency of a milkshake!)

1/4 cup of sliced strawberries

1/3 cup of soy milk

1 serving of vanilla protein powder

1/2 cup of cold water

Small handful of ice cubes

1. Blend all the ingredients together until smooth and creamy.  Add a little water or some more milk to thin it out.

– Alex

Chocolate Banana Soy Protini

2 Jun

What is a “protini” you ask?  It’s a protein shake with a cute little spin on the word.  No, there isn’t any alcohol in any of our protini recipes but hey, if you’re feeling kinda frisky, go for it.  I suggest a touch of rum..

This is my favorite protini to make.  Maybe it’s because bananas are my new favorite ingredient to work with.  I’m not sure I’ve gone a breakfast without it in some form or another for the past two months. The banana makes this drink so creamy and rich.  The end result shockingly tastes like a milkshake from an ice cream shop minus the guilt.

5 Minutes – Makes 1 serving.

1 small banana, sliced and frozen

1/3 cup soy milk

1 serving chocolate protein powder (I use CareOne Whey & Soy Rich Chocolate)

A small handful of ice cubes

1/2 cup of cold water

1.  Throw all the ingredients into a blender (yay for the Magic Bullet) and blend until smooth and creamy.  Thin it out with a little water if necessary.

Nutrients per serving:  Calories: 240, Fat: 0, Sat Fat: 0, Carbohydrates: 28 g. Fiber: 4 g, Sugar: 15 g, Protein: 28 g

– Alex