Pasta With Creamy Champignon Sauce

High protein pasta - doesn't it sound like a dream? If you can't get high protein bean noodles and have to use 'normal' pasta, you can at least increase the protein content of the sauce. That's what I have done in this recipe :)



Ingredients
- 100 g pasta
- 90 g pea protein (unflavoured...
- 500 ml soy milk (prefer unsweetened version)
- 500 g sliced mushrooms (makes food prep faster as you don't need to cut)
- 10 ml olive oil (I usually use my scale to weigh it out, so that I am sure how much I really used)
- 1 tsp garlic granules (makes food prep faster, as you don't need to peel and dice garlic)
- 1-2 tsp Herbs de Provence mix
- Salt, Pepper

Directions
1. Prepare pasta following the instructions given on the package
2. Heat the oil in a non-stick pan
3. Add mushrooms and cook them for about 10 min at medium heat until they are done (stir occasionally)
4. In the meantime combine pea protein with spices, herbs and salt
5. Add soy milk slowly and mix thoroughly using a whisk until you get a sauce (without clumps)
6. Add the sauce into the frying pan and cook with mushrooms for about 5-8 min to thicken it. Stir frequently.
7. Drain and rinse the pasta. Weigh it and divide into 3 equal servings.
8. Put pasta sauce into a bowl (that is standing on a zeroed kitchen scale) and divide it into 3 equal parts and combine each part with one pasta serving.
9. Enjoy :)

Makes 3 servings.
Macros: 353 kcal/ 34 g carbs/ 38 g protein/ 8 g fat
Preparation time: 21 min (cleaning included)

Side notes
1. I also added smoked paprika as I love the flavour.
2. If you get dried onion granules, use them as well. They are great to substitute onions, and save time.
3. If you have some nutritional yeast, add it too, as it gives a great flavour and is high in protein.

 

Chocolate Apple Protein Bars

I absolutely love chocolate covered protein bars. Sadly, many store-bought bars have less optimal macros; too many carbs, too much fat and not enough protein. For this reason, I came up with this recipe :-)

 

Ingredients

·        340 g (1 1/3 cups) apple sauce (cooked, mashed apples, ideally without added sugar)

·        150 g pea protein powder

·        70 g dark chocolate

·        5 servings no-calorie sweetener (I used sucralose)

·        water

Directions

1.      Combine pea protein and the sweetener and mix thoroughly

2.      Add apple sauce and mix until you get a sticky, homogeneous mixture. If the mixture is too dry (It has to be a bit dry, like the texture of a protein bar), add water slowly until you get the desired texture.

3.      Separate the mixture into 5 equal parts

4.      Use a measuring cup to shape the bars; Take a measuring cup (1/3 cup), put a piece of cling film in and fill with 1/5 of the mixture. Compress the mixture firmly inside the measuring cup. Pull on the cling film to remove the bar from the cup. Repeat it with remaining mixture parts.

5.      Put chocolate on a plate and melt it carefully in the microwave (don’t overheat it)

6.      Dip the bars into the chocolate from different sides until it is completely covered

7.      Place the bars on parchment paper and wait until the chocolate sets. You can speed up the process by placing the bars into a freezer or fridge

8.      Keep the bars in the fridge

Makes 5 bars.

 

 

Peanut Butter Chocolate Chip Protein Cookies

Forget meal replacement shakes. Meal replacement cookie is the real thing! You can have it for breakfast, lunch and dinner. Each cookie contains exactly the amount of protein that is required to maximize muscle protein synthesis. Carbs and fat are kept reasonably low, so that you can even have it on a cutting diet.

 

 

Ingredients

-        150 g wheat flour

-        150 g pea protein powder

-        100 g crunchy peanut butter

-        ½ tsp. (2.5 g) baking powder

-        200 mg (1 mini scoop) sucralose (or any other no-calorie sweetener. However, you will need to readjust the amount)

-        20 g dark chocolate chips (or diced dark chocolate)

-        300 ml (1 1/3 cups) water

 

Directions

1.      Mix all dry ingredients except chocolate chips in a big bowl

2.      Add water and mix thoroughly until you obtain a dough-like texture

3.      Add chocolate chips and knead them into the dough

4.      Divide the dough into 5 equal parts (about 140 g each)

5.      Roll each part into ball and squeeze them to form cookies

6.      Place the cookies on a baking tray lined with baking paper

7.      Bake for 15-20 min at 180 C/ 350 F

Makes 5 cookies.

Approx. nutritional content for 1 cookie: 374 kcal/ 27 g carbs/ 32 g protein/ 15 g fat

 

 

 

 

Post-workout pizza

Leaving gym hungry after an intensive Sunday workout and passing a pizza place on the way home can have only one outcome: Post-workout PIZZA :D

 

 

Ingredients

  • 1 can chickpeas (16oz/~450g)
  • 150 g vital wheat gluten
  • 50 g pea protein
  • 25 g chickpea flour
  • 350 g / 12.5 oz. firm tofu
  • 350 g / 7 oz. tomato-basil sauce (low sugar, bought)
  • Veggies, e.g. mushrooms, spinach, bell pepper
  • 5 g / 1 tsp. baking powder
  • 10 g / 2 tbsp. nutritional yeast
  • 1 tsp. onion granules and garlic powder
  • salt

Directions

  1. Put chickpeas + liquid (don’t drain chickpeas) in a large bowl and process with a stick blender.
  2. Add all dry ingredients except nutritional yeast and mix thoroughly (hand mixer with dough hook attachments is useful ;-) ) to obtain a dough. Add a little bit of water if necessary.
  3. Knead and spread the dough on a baking paper sheet.
  4. Top with tomato sauce and veggies.
  5. Great tofu and mix in garlic powder, onion granules, nutritional yeast and a pinch of salt.
  6. Top pizza with the tofu mixture.
  7. Bake at 180C/ 350F for 25-30 min.

Give 6 slices.

Nutritional info per 1 slice: 272 kcal/ C – 18g/ P – 36g/ F – 5g

Strawberry Protein Scones

Scones for breakfast. Does this sound like a dream? Not with this recipe. This scone creation is high in protein, has a balanced amino acid profile, no added sugar and 3 times more fiber than conventional scones. Because of the high protein and fiber content these scones keep you full for longer.

Tip on how to reduce fat, but maintain the texture:

Conventional scones are high in fat (about 18 g fat per scone). I wanted to make my scones more diet-friendly (only 5 g fat) and omitted fat addition. Instead of fat I added soy flour. Soy flour is higher in fat than other flours, but much lower than fat sources like margarine or oil. The mixture of chickpea flour and soy flour was ideal to mimic the dry-ish crust (resulting from high fat content) of conventional scones without adding too much fat.

 

Ingredients

  • 80 g chickpea flour
  • 120 g soy flour
  • 160 g vital wheat gluten
  • 2 pears (about 120 g each), grated
  • 150 g strawberries, diced
  • 10 g (2 tsp.) baking powder
  • 30 g non-calorie sweetener * (I used SweetLift Cook from Essential Nutrition)
  • 50 ml ( < 1/4 cup) water**

 

*depending on the type of sweetener you use and your taste, you need to adjust the amount you add

** if the pears you use aren't too juicy, you may need to add more water

Directions

  1. Mix all dry ingredients.
  2. Grate pears and dice strawberries. The don't make strawberry pieces too small or too big. If they are too small, you won't taste them. If they are too big the dough surrounding them gets watery. Rectangular shapes with 1 cm x 0.75 cm dimension should work well.
  3. Stir in the grated pear (using hand blender makes it easier ) and then strawberries. Be careful with mixing in strawberries not to crush them too much.
  4. Add water slowly and mix thoroughly.
  5. Shape 6 rolls. Squeeze 2 sides, to make them more barrel-shape like. You can also use a glass to give them the right shape. Apply the same principle as if you would cut out biscuits using a glass.
  6. Bake for 20-25 min at 200C (400F).

Makes 6 scones.

Nutritional info per 1 scone: 264 kcal/ C – 20 g/ P – 31 g/ F – 5 g

Tip: You can prep scones at the weekend and freeze them. Let them thaw (I usually do it overnight) and toast them to get back the crispy crust.

High Protein Breakfast Cereals

Breakfast cereals are a great option for a quick and easy breakfast... only if most weren't full of sugar, had a sufficient amount of protein and had less of the crappy ingredients. There is only one way around it: Do it yourself! :) This cereal recipe is full of protein, full of fiber and of course, absolutely delicious!

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Ingredients
- 150 g oats
- 100 g rice protein
- 50 g pea protein
- 150 g VitaFiber
- 33 g coconut oil
- 1 tsp. (5 g) xanthan gum
- 5 servings (as directed on the package) non-calorie sweetener (I used vanilla FlavDrops from myprotein)
- 150 ml water

Optional: 1-2 tsp. cinnamon

Directions
1. Combine all dry ingredients and mix well
2. Add melted coconut oil and mix well (I used hand blender with dough hooks for mixing)
3. Add water slowly and continue mixing until a cereal-like texture is formed
4. Spread the cereals on a baking tray lined with baking paper
5. Bake at 200C/ 400F for 20-30 min until golden brown (take out every 5-10 min and stir)
Makes 5 servings.

Approx. nutritional composition per serving: 349 kcal/ 25 g carbs/ 28 g protein/ 9 g fat/ 31 g fiber

Tip: I add chia seeds to the cereal mixture after baking to enhance the satiating effect of the cereals (they soak and create more bulk) and increase my omega 3 fatty acid intake. Omega 3 fatty acids are essential and super important :)

High Protein Spinach Bread

Yes, I love bread! Fluffy bread is delicious, easy to portion and to eat on the go. Being extremely macros-conscious (yes, I tracked everything I ate every day for the last 4 years), I don't want to renounce tasty bread, because it doesn't fit my macros. For this reason, I created this macros-friendly recipe. To be honest, it is one of my absolute favourites.

 

Ingredients 
- 1 can white beans (16oz/~450g)
- 200g vital wheat gluten
- 20g chickpea flour
- 2 tsp. baking powder
- Spices: onion powder (1 tbsp), garlic powder (1 tbsp), salt (1tsp)
- 120 g (4oz) fresh spinach
- nutritional yeast (1 tbsp)

Directions

  1. Put beans + liquid (don't drain the beans) in a large bowl and process with a stick blender.
  2. Add all the dry ingredients except nutritional yeast and mix thoroughly to obtain a dough.
  3. Knead spinach leaves into the dough and form a loaf.
  4. Sprinkle nutritional yeast on top.
  5. Bake for 30-45min at 180C/350F.

Makes 6 slices.

Nutritional info per 1 slice: 190 kcal/ C - 12g/ P - 30g/ F - 1g

Peanut Butter Protein Cups

Peanut butter and chocolate is a devilish combination of two of the best flavors. What about a guilt-free, healthified version? ;-)

These trick will help you to healthify your treats:

  • Adding fat-reduced nut flour to peanut butter filling increases protein content and reduces fat content (you can use less peanut butter).
  • You can use a non-calorie sweetener instead for sugar. If you pick a flavored version, e.g. vanilla, it makes the filling taste even better.
  • Take dark, sugar-free chocolate instead of regular chocolate.

 

 

Ingredients

  • 40 g sugar-free dark chocolate chips (e.g. Plamil)
  • 10 g (1 tsp) peanut butter
  • 50 g fat-reduced peanut or almond flour or powdered peanut butter
  • 2 servings of a non-calorie sweetener (I used vanilla flavored sucralose drops)
  • ~ 60 ml water (depending on the nut flour you use, you may need to add more or less to get the desired consistency)

 

Directions

  1. Place 2 paper liners into a muffin tin.
  2. Melt chocolate chips by microwaving at medium heat. Stir frequently.
  3. Distribute 1/4 of the molten chocolate in each muffin cup (about one tbsp).
  4. Freeze the muffin pan for 5-10 min.
  5. Combine peanut butter, nut flour, sweetener and a little bit of water. Stir thoroughly and add more water slowly until the desired consistency is reached.
  6. Remove pan from freezer and top each chocolate layer with half of the peanut butter mixture.
  7. Reheat the remaining chocolate in a microwave.
  8. Distribute molten chocolate on top of the peanut butter layer.
  9. Freeze the muffin pan for 10 min.

 

Makes 2 peanut butter protein cups.

Approx. nutritional info per 1 cup: 235 kcal/  12 g carbs/ 16 g protein/ 17 g fat

Tofu Fries

Looking for a healthier French fries version that also tastes great? The answer to your question is: tofu fries! Crispy on the outside, soft on the inside. Full of protein and low in carbs. That's magic! :D

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Ingredients

  • 1 block (400 g) firm tofu
  • Oil spray (preferably fat-reduced version with 1 kcal per spray)
  • Salt
  • Garlic granules (optional)

 

Directions

  1. Drain tofu and put it on a paper towel to absorb the residual water.
  2. Slice the tofu block into 2-4 thin slices, each with the thickness of a french fry.
  3. Put the slices on a paper towel to absorb water.
  4. Preheat a frying pan and spray it with oil.
  5. Cook tofu plates until each side turns golden and crispy (spray more oil if necessary).
  6. Remove tofu plates from the pan and cut them into long stripes to obtain tofu fries.
  7. Cook the uncooked sides until tofu fries turn golden and crispy on all four sides.
  8. Season with salt and garlic granules.
  9. Enjoy :)

 

Makes 2 servings (200 g tofu each). The nutritional information depends on the type/ brand of tofu you use (check the nutrition facts label). That's an estimate for one serving: 180 kcal/ 1 g carbs/ 18 g protein/ 12 g fat

 

High Fiber Chocolate Spread

You don't know what spread to use to make the Gains Rolls taste even better? Try this delicious chocolate spread! It is low in calories and high in fiber...the perfect macro-sorcery creation to support body recomposition goals ;)

 

Ingredients

- 30 g VitaFiber (IMO - isomalto-oligosaccharide)
- 10 g cacao powder
- 1-2 tbsp. non-sweetened almond milk (or any other non-dairy milk)
- 1/2 serving of chocolate flavor drops containing a non-calorie sweetener (optional)

 

Directions

Just mix all ingredients. It's that simple ;)

Approx nutritional info: 70 kcal/ 1 g carbs/ 2 g protein/ 2 g fat/ 14 g fiber