Dessert a la protein

7 05 2012

I think we can all say that we enjoy a good dessert  and how about one that is good for you? Not possible you say? Well I want to share my very tasty recipe with you. This is not your usual sweet however, It is protein based and great for anyone who trains hard and wants to keep their muscles fed over the night time starve.

Ingredients:

  • 2 scoops of chocolate casein protein powder
  • 5 egg whites
  • 1 large teaspoon of almond butter
  • 8 crushed almonds
  • pinch of nutmeg
  • pinch of cinnamon

This takes just 5 minutes to make and its so simple. Pour two scoops of casein into a bowl and add 5 egg whites. Stir the mixture as best you can until the mix has thickened. Add 1 large teaspoon of almond butter and then mix. Pop the bowl into the microwave for 60 seconds. Take the bowl out of the microwave and add the 8 crushed almonds and pinch of nutmeg and cinnamon. Mix again and pop it back into the microwave for another 90 seconds. The pudding should have risen nicely and should be moist inside. Be careful though as the bowl will be super hot!

The nutritional benefits 
  • Casein Protein – This type of protein digests very slowly meaning its ideal for just before bed.
  • Egg whites – Used to give the dessert a nice fluffy texture as well as bumping the protein content up
  • Almond butter/almonds – These healthy fats are key for slowing the digestion down further. Other benefits of almonds include skin and nail care, blood pressure regulation, and being rich in fiber.
  • Pinch of cinnamon – Other than giving a great flavour, cinnamon supports the digestive process and is a great anti-inflammatory
  • Pinch of nutmeg – Nutmeg is another spice that has a variety of healing properties and It is useful for insomnia, increasing circulation and lowering blood pressure.
There are other many ways you can use similar ingredients to make healthy puddings and I will be sharing these also. With the summer coming how about a nice cold ice-cream textured one? More to come. Feel free to comment and ask any questions.

Protein Dessert





Protein Pancakes

19 04 2012

I don’t know about you but I find that breakfast can get really repetitive and boring sometimes. I have been making the same breakfast for a while now and although its healthy and packed full of nutrients eating porridge everyday is getting a little monotonous.

This is why I want to share my very tasty breakfast pancake recipe with you. These are not your usual pancakes however, they are protein based and are great for anyone who trains hard or just wants a nutrient packed healthy start to their day.

Ingredients:

  • 4 to 5 egg whites
  • 1 scoop of vanilla whey protein OR some vanilla essence/vanilla pods depending on what you have available
  • 1/2 cup of oats
  • 1/4 cup cacao nibs OR some grated dark chocolate
  • Pinch of cinnamon
  • Chopped blueberry’s or banana
  • Coconut oil to cook with

The nutritional benefits

  • Egg whites & Oats – After a long sleep our body needs the correct nutrients to start the day. Egg whites will give us the protein our muscles desire and the oats will fuel our muscles as a slow release energy source keeping our blood sugars from spiking too high.
  • Whey protein – If you are training you may need this more than if you are not. This adds another 20g of protein to the meal. Whey protein has a high bioavailability which means its very fast digesting and ideal for first thing when your body is in need of quick fuel.
  • The Cacao nibs or dark chocolate are very potent in antioxidants. Cacao has more antioxidant flavonoids than any food tested so far, including blueberries, red wine, and black and green teas. In fact, it has up to four times the quantity of antioxidants found in green tea. Other benefits to using Cacao are:
  1. Serotonin – Raising serotonin levels acts as an anti-depressant.
  2. Endorphins – Releasing these can elevate your mood.
  3. Magnesium – Cacao has a huge magnesium  content which helps build strong bones, and helps regulate heartbeat and blood pressure.
  4. Sulfur – Cacao is very high in Sulfur which builds strong nails and hair, promotes beautiful skin, detoxifies the liver, and supports healthy pancreas functioning.
  • Cinnamon – Other than adding a great flavour to our pancakes this has great heath benefits also. Amongst the many benefits this ingredient has, there are in my opinion three other key ones listed below.
  1. Helping regulate blood sugar levels
  2. Anti-inflammatory properties that could help with reducing the chances of heart attacks and stokes
  3. Boosting brain function
  • Coconut Oil – As I mentioned in my previous post on coconut oil, benefits include hair care, skin care, immunity and digestion amongst others. Importantly here though I am using it to cook with so that our pancakes do not stick and taking full advantage of the health benefits and great taste! Due to this oil being made of Medium Chain Triglycerides (MCT) they are very efficiently converted into fuel for immediate use by organs and muscles so this is again ideal for the first meal of the day.
I have added some images from this morning (I promise they taste better than they look!).
Protein Pancake

Protein Pancake

If you are interested in more recipes like this let me know. More coming soon – info@nutritionalminds.co.uk