My client’s are always asking me what protein powders I recommend. Obviously protein powder qualifies as a supplement and eating whole food is certainly preferable. I can’t tell you how much I look forward to my post-lift shake & banana! It’s delicious and quickly replenishes my depleted glycogen stores!
My Post-Workout Shake:
• 100 grams 100% liquid egg whites (I use All Whites, and yes it’s safe to drink because it’s pasteurized)
• 8 ounces Almond Breeze Unsweetened Vanilla Almond Milk
• 2 scoops of Orgain Organic Vanilla Protein Powder
Nutrition Facts: 33g Protein | 16g Carb | 6g Fat | 236 kcal
I’ve personally tested a wide range of protein powders (including whey isolates, egg white based, and plant based…haven’t tried the cricket exoskeleton one yet, no I’m not joking – that’s a thing). But here are my top 4 all-time favorites:
All four of these protein powders are:
✔ Certified Organic
obvious bonus: because thy are plant based they all mix easily & taste amazing! 🙂
Orgain Organic Protein Plant-Based Powder, Vanilla Bean, 2.03 Pound
Love and Peas (675 g)
Perfect Fit Protein (25 Servings – Vanilla)
Nature’s Harvest Meal Replacement
Autumn is officially here and I don’t know about you but pumpkin’s can’t have all the spot light! I have way been way too excited about seeing barrels full of my favorite apples: Honeycrisp! I feel like I could eat like 4 of these a day (what’s that they say “too much of a good thing”…?) No but really.
However I realize it’s prob not the best idea to actually eat that many apples in a day (hello fiber)! Also I don’t buy juice but I wanted an apple based drink…so I decided to infuse my water with some thin apple slices. But I didn’t stop there…
Mix your ingredients together in a large mason jar and allow it to infuse for a little while (no exact science here… 10 mins, 1 hour, overnight…it’s your call)! Drink and enjoy!
Just make sure you use Apple Cider Vinegar that is labeled :
“With the Mother”
What is “with the mother” mean?
This is kind of like the live cultures found in yogurt. When when you get apple cider vinegar “with the mother”, you’re getting the whole food as opposed to a refined version of it. It’s unrefined therefore some of the live organisms remain in the vinegar, adding to it’s beneficial properties. When you buy raw, unfiltered, apple cider vinegar “with the mother” it will sometimes look cloudy, not clear.
It’s not everyday but I usually want a little something sweet about an hour after dinner. So instead of over-eating on something I feel like is “healthy” (blue diamond dark chocolate roasted almonds) I thought I’d treat myself to something a little more satisfying! So I whipped up a batch of these and thought I’d share!
See what kind of protein powder’s I like here!
Protein Truffle Bites (makes approx 10)
🔹2 scoops protein powder (40 g)
🔹1/2 C rolled oats (I use bobs red mill gluten free rolled oats)
🔹 3 TBS dehydrated peanut butter powder (I use either PB2 or ‘Just Great Stuff’)
🔹1.5 TBS organic almond butter
🔹 splash of unsweetened vanilla almond milk (I like the silk brand bc there is no carrageenan in it, use just enough to get the peanut butter powder to the consistency you want)
🔹 2 TBS chopped walnuts (or slivered almonds)
🔹 1-2 TBS cacao nibs
Thoroughly mix all your ingredients together! I typically use a spatula to kind of smoosh and smear all the ingredients together!
Roll your “dough” into golf-sized balls! If the consistency of the dough is too wet/sticky, I will roll each ball in unsweetened coconut flakes! Store in airtight container in the refrigerator! Consume within 5 -7 days!
Nutrition Info (per truffle)
I made this to bring on our little weekend beach trip to Charleston and I’m pretty proud to say that it is husband approved. He’s pretty skeptical sometimes of my “healthy” treats, so if you’re thinking of making this for your guy it should pass the test! Many of the “healthy” granola’s on the shelves actually contain more sugar than a Krispie cream doughnut! That’s seriously ridiculous! They certainly don’t make it easy for health-conscious consumers to make decisions with their deceiving and unrealistically small serving sizes either (always check your labels).
Just another reason I was inspired to make my own! Hope you like it!
2/3 C Gluten Free Rolled Oats (I use Bob’s Red Mill)
2/3 C Puffed Rice
3 Scoops Jarrows Brown Rice Protein
2 TBS Ground Flaxseed
2 TBS Chia Seeds
2 TBS Craisans
2 TBS slivered almonds
1-2 TBS raw stevia (optional)
1 TBS organic raw cacoa nibs
1 tsp cinnamon
1 TBS organic raw honey
1/3 + 1 TBS Unsweetened Vanilla Almond Milk
1. Preheat oven to 300°F
2. Line a baking sheet with wax paper. Spray with coconut oil (or any non-stick oil spray of your choice), coat evenly and set aside.
3. In a large bowl mix the oats, puffed rice, protein powder, flaxseed, chia seeds, craisnas, slivered almonds, cacoa nibs, and cinnamon.
4. Stir in the honey. Then add the almond milk, Mixing thoroughly.
5. Spread mixture evenly out onto your wax paper baking sheet.
6. Here comes the high maintenance part: I stirred the mixture and moved all the little granola parts around on the sheet, about every 10 mins. You kind of have to babysit it if you don’t want it to burn! I like my granola more on the crunchy side so I baked it for about 35 mins (stirring about every 10 – 15 mins). Just keep an eye on it. Leave it in for longer if you like it crunchier 🙂
Protein Granola (per serving) Nutrition Facts:
231 Calories | 20g Carbohydrates | 13 g Fat | 11 g Protein
(recipe makes 6 servings)
I have come to the realization that every major holiday (and holiday’s I’d never heard of – apparently tomorrow March 18th is “national oatmeal cookie day” – who knew!) is cause for new blog posts. It doesn’t seem acceptable in the blogging world to let a holiday pass without acknowledgment. Call it peer pressure, but I couldn’t let today go by without a little Saint Patty’s Day themed post! So here it is, my ‘something green’ Green Egg “Muffins” coincidentally I’ve been trying to eat more protein lately so I whipped these up! Green and full of protein. Score. It is such an easy grab & go breakfast. I like to pop ’em in the microwave for a min or two and I’m good to go! Happy Saint Patricks Day!!
Green Egg “Muffins”
4 eggs (I did 2 whole and 2 just whites)
1 cup chopped kale or spinach
1/4 cup grated zucchini
1/4 cup diced bell peppers and onions
black pepper (to taste)
1/8 -1/4 cup goat cheese (optional)
1⃣ Spray muffin tin with canola or EVO
2⃣ Pour mixture filling each cup to the brim
3⃣ Bake at 350 F for 25-30 mins or until golden brown around the edges
4⃣ Store in refrigerator in air right container, should stay fresh for 5-7 days.Enjoy!
How much protein do you try to get in every day?
1 1/2 TBS Chia Seeds
3 TBS Water
1/2 C Whole Flaxseed
1/2 C Ground Flaxseed
1/2 C Ground Almond Meal
2 TBS Onion Flakes
1 TBS Mustard Powder
1 TBS Amaranth
1 tsp Garlic Powder
1/4 tsp Sesame Seed
Ground Black Pepper to taste
- In a small dish combine chia seeds and water stir and let this sit aside for about 5 mins
- In a separate large bowl, thoroughly mix whole flaxseed, ground flaxseed, ground almond meal, onion flakes, mustard powder, amaranth, garlic powder, sesame seeds, and black pepper.
- Add chia seed/water mixture (should be gelatinous) to ingredients in your large bowl. Mix thoroughly!
- Cover a baking sheet with tinfoil and spread your mixture evenly (try covering the mixture with wax paper and using a glass to roll out evenly).
- Bake for 18 – 20 mins at 250F. Take out and using a pizza cutter, slice into square/ rectangle cracker shapes. Separate and bake again for another 10 – 15 mins at 180F (or until desired crispness is achieved). Be sure to watch for the edges curling upwards, which indicates that the mixture is drying and will be crunchy! : )
Treat yourself to these soft n’ chewy gluten-free, vegan, superfood cookies! And don’t worry, I promise they taste delicious!
1/2 tbs organic coconut oil
2 tbs chia seeds
1/3 cup Craisans
1/3 cup unsweetened vanilla almond milk
1 1/2 scoops vanilla protein powder (I used perfect fit protein)
1/4 cup gluten-free granola (or rolled oats, or quinoa flakes)
2 tsp stevia (optional)
1 – 2 tbs organic blue agave (or honey/maple syrup) I usually just eyeball this one. Start with a little and stir in until you get the right consistency! Remember you can always add more but you can’t remove it once you’ve added it!
Form or spoon the batter onto a non-stick baking sheet.
Bake at 230 F for 20 mins (bake for longer if you prefer them to be more crunchy).
Let the cookies cool and store in refrigerator to make em last longer!
Makes about 6 cookies!