Recipes

My fitness journey began in high school- it took a hiatus through college, and uhm.. a few years after and I have begun to revisit it hoping to be happier in beach wear this summer. Unfortunately my love of food didn’t go away… So I’ve started experimenting with healthier recipes and want to share my successes with you!

Protein Brownies

Posted on by Courtney

Protein Power Guilt Free Brownies!

*I originally found a recipe by Anna Sward (ProteinPow.com) however I have made modifications:

1 cup Egg Whites

1 cup cooked black beans *Trust me you will never know they are in there. this is strictly for “moisturizing properties”) you might also try pumpkin puree, or other “moisturizers” but this worked for me!)

3/4 cup chocolate (or chocolate Peanut butter) Protein Powder -I used Diesel Chocolate PB.

1/4 cup Cocoa

1/4 cup Honey (you could use agave syrup, Date syrup or Stevia)

1/4-1/3 cup quick oats (or, 3 tbsp coconut flour, or ground almonds. You can experiment.)

5 TBSP Cottage Cheeze ( I used low fat)

1/2 tsp baking soda

Optional: Peanut butter.

 

Use and immersion blender, or regular blender: you want the batter to be smooth, and pourable like pancake mix.  pour into a small pan or glasswhere  – I used a small square pan and cut into 12 brownies.

Bake on approx. 340-350 for 45 min to 1 hour (when a toothpick or knife will come out clean.)

Convection oven takes much less time. check on them after 30 min.

The recipe as outlined above (with the quick oats, honey etc Nutritional info by my calculations, which were quite close to the ones with the original recipe as well:)

Per brownie:

Calories:  90

Carbs:      10

Protein:    9.3

Fat:  < .5 grams (however: check your ingredients. if you use regular cottage chz or add pb adjust accordingly)

ENJOY!! GUILT FREE AND PACKED WITH PROTEIN 🙂 also have approximately 2 grams fibre.

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Protein Pancakes

Posted on by Courtney

Ingredients:

1/4 cup quick oats/instant oats (this part is not really that important.)

1/4 cup low fat cottage cheese

2 egg whites (or approx 1/4-1/3 cup egg white from carton)

1/2 scoop protein powder  (you can use a full scoop but factor that into nutrition info) I have used peanut chocolate, and vanilla.  I LOVE vanilla.

 

Preheat griddle or frying pan with a touch of cooking spray (Low heat works best)

Mix and mush all ingredients

Pour into 1-2 pancakes

Flip when starts to bubble

*I find it better to flip them sooner than later, you can always reflip, but if they get too dark they get very hard!

The nutritional breakdown is for this particular recipe without any toppings.  You can top with a light syrup for a few extra carbs.  My most favourite topping has become “Nuts & More” Chocolate peanut butter spread.  It spreads easily onto warm pancakes and tastes FANTASTIC.

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