Apple Pear Gains Rolls

 

What about starting each day with a delicious breakfast roll? This recipe is amazing, not only because the rolls taste great, but also because

  1. you can prep the rolls at the weekend and enjoy them entire week, as the freeze well
  2. they have a balanced amino acid profile combining protein from cereal grains and legumes
  3. they contain the optimal protein amount for maximal stimulation of muscle protein synthesis

These are gains rolls!! :D

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Ingredients
– 200 g chickpea flour
– 200 g vital wheat gluten
– 1 apple + 1 pear (about 130 g each), grated
– 5 g (1 tsp.) baking powder + 5 g (1 tsp.) cinnamon
– non-calorie sweetener (or flavored sweetener drops, I used vanilla)
– 120-150 ml ( 1/2 - 2/3 cup) water

Directions

1. Mix all dry ingredients
2. Stir in the grated fruits (using hand blender makes it easier ;) )
3. Add water slowly and mix thoroughly
4. Shape 6 rolls
5. Bake for 20-25 min at 200C (400F)

Gives 6 rolls.

Nutritional info per 1 roll: 273 kcal/ C – 28g/ P – 33g/ F – 3g

 

Hazelnut-Vanilla-Crème-Filled Protein Chocolates

I have done lots of macro-manipulations in the past; created sugar-free high-protein versions of doughnuts, cupcakes, ‘cheesecakes’… Now I was faced a new challenge: How can de-sugar-ify and protein-ize chocolate? The days in England are getting shorter, darker and rainier… I NEED CHOCOLATE!

Of course, I found a solution for this problem. Why not to fill chocolate with a delicious protein cream? However, I have to warn you in advance, these pralines have a highly addictive potential ;)

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Ingredients

  • 80 g (8 large squares) dark chocolate (85% cacao)
  • 25 g (1 scoop) rice protein powder
  • 90 ml (1/3 cup) soya milk (or any other non-dairy milk)
  • 5 g (1 tsp.) cacao powder
  • 5 g (1 tsp.) xanthan gum
  • 4-5 servings flavored non-calorie sweetener drops or syrup (I used vanilla and hazelnut flavour)

 

Directions

  1. Break the chocolate into small pieces and melt it using a microwave or a water bath.
  2. Once molten, pour two thirds of it into the individual cavities of the chocolate mold (I used a silicone mold with 15 cavities). Set the remaining chocolate aside.
  3. Spread the chocolate evenly to cover the bottom and the sides of each cavity.
  4. Put into the freezer for 5-10 minutes until the chocolate sets.
  5. In the meantime, combine the remaining ingredients (everything except chocolate) and mix them well to obtain a smooth cream using a stick blender with a whisk attachment.
  6. Using a piping bag fill each cavity with the cream.
  7. Re-heat the remaining chocolate (you set aside in step 1). Pour the chocolate on top of each cavity.
  8. Let the chocolate set, remove the chocolates from the mold and enjoy :)

 

The recipe gives 15 chocolates, though the number can vary depending on the size of the cavities of the mold you use and how accurate you work.

 

Approx. nutritional info per 1 chocolate: 37 kcal/ C - 1 g / P - 2 g / F - 3 g

Carrot Cake Protein Cupcakes

Who needs a shake if you can have post workout cupcakes??? Protein cupcakes are great to refill energy after an intense deadlift session - protein-rich frosting and muffin base with satiating carbs. YumYumYum!!! :D

 

Ingredients

Muffin ingredients

  •  50 g (½ cup) fat-reduced coconut flour
  •  50 g (½ cup) rice protein
  •  30 g (¼ cup) oat flour
  •  40 g (2 tbsp.) peanut butter
  •  200 g (3 medium) carrots, grated
  •  200 ml (1.5 cups) non-sweetened almond milk or any other liquid
  • 10-20g (1-2 tbsp.) non-calorie sweetener**
  • 3 g (½ tsp.) xanthan gum
  • 5-10 g (1 – 2 tsp.) spice mix*
  • 3 g (½ tsp.) baking powder

Frosting ingredients

  • 50 g (½ cup) rice protein
  • 120 ml (1 cup) non-sweetened almond milk or any other non-dairy milk
  • 15 g (3 tsp.) non-calorie sweetener
  • 3 g (½ tsp.) xanthan gum
  • 5 g (1 tsp.) spice mix*
  • Vanilla powder or flavoring (optional)

*spice mix: 4 tsp. cinnamon, 2 tsp. ground ginger, 2 tsp. nutmeg, ¼ tsp. ground cloves

**I used vanilla flavored sucralose drops

Directions

  1. Mix all dry muffin ingredients
  2. Mix in the grated carrots
  3. Add water slowly (using a hand blender makes it easier ;) )
  4. Shape six balls out of the dough and press them into mold in a muffin tray
  5. Bake at 200°C (400°F) for 25-30 min.
  6. Take muffins out of the oven and let them cool down.
  7. Make frosting by processing all frosting ingredients with a hand blender (a stick blender with a whisk attachment is perfect for this)
  8. Frost muffins using a piping bag. If you don’t have any, just use a plastic bag (fill frosting in and cut the corner where frosting accumulated)
  9. Top with carrot pieces

Gives 6 cup cakes.

Approx. nutritional info per 1 cupcake: 167 kcal/ carbs 10g/ protein 18g/ fat 5g

 

Peanut Butter Protein Doughnuts

Peanut butter and doughnuts, this sounds like an amazing, but very dangerous combination. Well, by clever replacement of some high-calorie ingredients, these delicious doughnuts can not only be fit into ones macros, but also used as a great protein source to fuel the individual goals.

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Ingredients

Doughnuts

  • 40 g / 3 tbsp. PB2 or any other defatted powdered peanut butter or peanut flour
  • 40 g / 3 tbsp. vital wheat gluten
  • 40–50 g grated apple (½ small apple)
  • ½ tsp. baking powder
  • 2 tsp. non calorie sweetener (e.g. Truvia (erythritol + stevia) or xylitol)
  • ¼ cup (60ml) water

Glaze

  • 10 g/ 2 tsp. peanut butter
  • 6 g/ 1 heaped tsp. PB2 or any other defatted powdered peanut butter or peanut flour
  • 1-2 tbsp. non-sweetened almond milk or any other non-dairy milk
  • 14 g/ 2-3 tsp. xylitol or any other crystalline calorie reduced sweetener

Directions

  1. Combine all dry doughnut ingredients, mix in the grated apple and water.
  2. Knead to dough, separate into 2 parts and place into a doughnut pan.
  3. Bake for 20-30 min (depending how moist or dry you would like to have them) at 180 C/ 350F.
  4. Combine all ingredients for the glaze and mix them thoroughly.
  5. Let doughnuts cool down. Dip doughnuts into the glade and enjoy

The recipe gives 2 doughnuts.

Approx. nutritional info per one plain doughnut: 175 kcal/ C – 12g/ P – 24g/ F – 3g

Approx. nutritional info per one glazed doughnut: 238 kcal/ C – 18g/ P – 27g/ F – 6g

 

Blueberry Protein Pancakes

For me pancakes are elixir of life! This gluten-free version is not only delicious but also diet friendly and can be enjoyed every day. I'm sure, these pancakes can be easily fit into your macros ;) If one doesn't like blueberries, also the plain version of these pancakes tastes great.

 

Ingredients

  • 30 g/ 2 heaped tbsp. chickpea flour (aka. besan or gram flour)
  • 30 g/ 2 heaped tbsp. soya flour
  • 10 g/ 2 tsp. rice protein
  • 2 g/ ½ tsp. baking powder
  • 5 – 10g / 1-2 tsp. non-calorie sweetener of choice (e.g. Truvia)
  • ~ 120 ml/ ½ cup water
  • 50 g/ ¼ cup blueberries

Directions

  1. Mix all dry ingredients
  2. Add water slowly and mix thoroughly
  3. Stir in blueberries (optional)
  4. Heat a non-stick pan (medium heat)
  5. Ladle some batter into the pan (5 portions)
  6. Cook pancakes for 4-5 min each side

Gives 5 pancakes = one serving

Nutritional info per 5 pancakes:

Plain pancakes (without blueberries): 278 kcal/ C – 23g/ P – 27g/ F – 8g

Blueberry pancakes: 294 kcal/ C – 27g/ P – 27g/ F – 8g

Bake Your Shake - Dark Chocolate 'Cheesecake' Bites

Dark Chocolate 'Cheesecake' Bites are delicious and great as a snack you can eat on the go. It is a kind of 'solid' form of a post-workout protein shake, that avoids messing around with protein powder, water and shaker bottle in the gym. This is another recipe from my 'BAKE YOUR SHAKE' series; quick, easy, minimal ingredient, protein powder treat recipes

 

Ingredients

- 300-320 g Chocolate Protein Cream (see note)

- 100 g defatted almond flour

- 10 g/ 2-3 small squares dark chocolate

Directions

  1. Combine ‘Chocolate Protein Cream’ and almond to obtain sticky dough.
  2. Roll out between two baking paper sheets (make it easier because of stickiness)
  3. Bake at 180C/ 350F for 10-15 min.
  4. Take the ‘cake’ out of the oven and spread chocolate over the hot cake (e.g. use a fork to slide chocolate pieces over the cake)
  5. Cut in 8 pieces.

Gives 8 pieces.

Nutritional info per 1 piece: 99kcal/ carbs - 4g/ protein - 15g / fat - 3g

Note

The recipe can be found here.
If you use flavoured protein powder, that is sweetened and contains thickeners (such as xanthan gum), you can make a ‘Protein Cream” by adding a small amout of liquid to obtain a thick cream.

Almond Protein Doughnut

Although we can occasionally fit real doughnuts into our macros, why not to have delicious protein doughnuts every day? I applied the experimental skills, I acquired in research labs in the past 10 years, to a new challenge: the creation of a macros-friendly protein doughnuts. This doughnut is the answer to you performance goals, body composition goals and to the question how to make life more enjoyable. 3, 2, 1 BAKE! ;-)

 

Ingredients
- 40g defatted almond flour (see note 1)
- 40g vital wheat gluten
- 50-60g grated apple (see note 2)
- ½ tsp. baking powder
- 1 tsp. non calorie sweetener (e.g. Truvia (erythritol + stevia) or xylitol)
- ¼ cup (60ml) water (see note 3)
- 20g Chocolate Protein Cream (see note 4)

Directions

  1. Combine all dry ingredients, mix in the grated apple and water.
  2. Knead to a dough, separate into 2 parts and place into a doughnut pan.
  3. Bake for 20-30 min (depending how moist or dry you would like to have them) at 180 C/ 350F.
  4. Let doughnuts cool down and top with chocolate protein crème and other delicious toppings.

 

The recipe gives 2 doughnuts.

Approx. nutritional info per 1 doughnut: 167 kcal/ C – 10g/ P – 25g/ F – 3g
Per 1 doughnut topped with protein crème: 191 kcal/ C – 11g/ P – 30g/ F – 4g

Notes
Note 1: If you don’t have any defatted almond flour, you can replace it with pea protein (if you like the flavor use plain, otherwise flavored or add some flavoring, such as vanilla extract). However, they won’t turn out as nice as the almond flour version (but still ok), and the pleasant almond flavor will be missing.

Note 2: I made the experience that the texture of baked foods that are based on gluten becomes much nicer, when you add something ‘moisturizing’ to them, e.g. grated fruits (e.g. apple) or veggies (e.g. zucchini). However, big watery pieces, e.g. berries or pureed fruits or veggies (e.g. spinach) don’t have the same effect (-> too much moisture).

Note 3: Don’t add too much water!!! Otherwise you will get a texture of a wet sponge! See images in the comments how the dough should look like.

Note 4: Here is the recipe for the Chocolate Protein Cream

Chocolate Protein Cream

To be honest, I am not a big fan of protein shakes. I rather enjoy eating a tasty 'protein dessert' after my workout than drinking a shake. Here is my favourite and really simple recipe for a delicious 'Chocolate Protein Cream'

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Ingredients
- 200 g rice protein
- 40 g cacao powder
- 10 g xanthan gum
- 700 ml almond milk
- non-calorie sweetener (e.g. stevia or xylitol, up to the individual taste)

Directions

Combine all ingredients and process them thoroughly with a stick blender with whisk attachment. The mixture gives 4 ‘post-workout servings’, 200-220g each (I keep them in the fridge for up to 3 days).

Approx. nutritional info per 1 serving (200-220g): 240 kcal/ carbs – 6g/ protein – 44g/ fat – 5g

Side note

If you still have "macros" left, then you could top your protein dessert with something really tasty, such as
- vegan ice cream
- cookie crumbs (e.g. the original oreo is vegan)
- chocolate sauce

Protein Blueberry ‘Cheesecake’

Cheesecake is life! Especially for those who grew up in Germany. This recipe allows cheesecake to become a staple food instead of an occasional treat for all body composition cautious fitness freaks out there.

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Ingredients
- 300 g soya flour
- 35 g flax meal
- 475 ml soya drink vanilla (low sugar version)
- 1 tsp baking powder
- stevia or other sweetener (optional, depends on the desired sweetness level)
- 100 g blueberries (fresh or frozen)

Directions

  1. Combine all dry ingredients and mix truly.

  2. Add soya drink to obtain a sticky dough (image 1).

  3. Transfer the dough into a loaf pan and top with blueberries (image 2).

  4. Bake at 180C/350F for 30-40min.


Gives 8 pieces.

Nutritional info per piece - 213kcal/ carbs - 17g/ protein - 18g / fat - 9g

Side note: In my opinion, this cheesecake tastes the best when chilled

Protein Zucchini Bread

Who doesn't love bread? Sadly, the nutritional composition of most breads doesn't often suit our goals: too calorie dense, too many carbs, not enough protein, glycemic index is too high… This recipes is a great hypoallergenic bread alternative (gluten- and soy-free). It tastes good, is high in protein and micronutrients to support the athletic performance and a healthy life style.

 

Ingredients

- 300 g chickpea flour
- 150 g pea protein
- 15 g flax meal
- 100 g zucchini (or other veggies), finely sliced
- 150 g tomato sauce (or substitute with 2 tbsp. tomato paste + 1.5 tsp. oil)
- 2 tsp. baking powder
- 2 tsp. veggie broth powder
- Dried herbs & spices: 2 tsp. oregano, 1 tbsp. garlic powder, 1 tbsp. onion granules
- 1.5-2 cups water

Directions

  1. Mix all dry ingredients.

  2. Add tomato sauce (or the substitute) and water.

  3. Mix to obtain sticky dough.

  4. Wrap the mixture in a large baking paper sheet and press into a loaf pan.

  5. Top with zucchini slices

  6.  Bake for 30-45 min at 180C/ 350F

Gives 6 servings.

Approx. nutritional info per serving: kcal 294/C-33g/ P-33g/F-5g