November 1 2015

Protein With A Punch – 5 Protein Packed Recipes by Jessy Rosen, Johns Hopkins University

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You push open and burst through the two front doors of the gym.
You take a step into your sacred place and feel the rush of your surroundings.
You feel the radiating heat of the room, your pulse rushing, the adrenaline kicking in.
You can see the faint sight of sweat dripping across the competition’s forehead.
You smell that overwhelming horrid lovely scent of success, and you hear-

** clink clink**

Oh that’s right, the signature rattling sound of those ever so popular “SHAKER BOTTLES”.

The latest “trending sensation” of staying in shape is quickly growing, and so is the need for people to invest in a bigger pantry! From powders, energy bars, and endless supplements, owning what people are calling “workout staples” has become a must! And it should come of no surprise that protein powders have taken rise as the most popular form of supplementation. Regardless of whether you’re training for ironman or simply hitting up the local gym for a weekly crossfit class, chances are you are hoarding a giant tub of protein powder in the dark spaces of your cupboards.

✓ REALITY CHECK: most of us only buy these powders because it’s become a social norm. It’s the IN trend; everyone who is anyone is having a prized protein shake after the gym, so heck yeah you want to make one too! And hey, it looks pretty simple to make and take, right? All you need to do is buy yourself a tub of protein, mix one scoop of it with some water, and drink away to that fitness model, lean body, perfectly chiseled muscle appearance.

So you take your first gulp and- wait… wait a second there…


what is that nasty powdery sensation at the back of your throat that makes you want to gag!?

What is this shake and why would anyone EVER and yes I mean EVER want to drink this?

So there you have it folks, take it from me: protein does not taste like the inside of a smooth, velvety lindor chocolate. But then again, that’s the thing. See, most supplements not artificially enhanced with additives to keep the taste buds satisfied and the money rolling in, DO NOT taste like the perfect slice of heaven.

However, protein powders DO have their benefits! Don’t give up on them just yet! When taken within a certain time period after a workout, protein has many positive benefits for your overall health and maximizing your fitness results. It’s been scientifically shown that consuming protein after a workout will help individuals shorten their recovery time after tough sessions and increase their muscle strength and development. Basically, it all comes down to protein powders actually being a great staple in your post-workout nutrition!

So here’s the dilemma: how do you get the benefits of protein powders without it resembling the end all Romeo-and-Juliet liquid poison in a shaker?
Here are five recipes packed with that protein powder punch, which will dazzle your taste buds and fuel your body with all the right nutrients!

Protein Pancakes

From bananas and almond butter to fresh fruit combinations, protein pancakes are a great way to maximize that protein powder use and have a post-workout nutritious feast!

Here’s one of my personal favourite recipes to try out:

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Screenshot 2015-11-01 08.22.15Directions:
Mix all the ingredients together in a big bowl until you reach a thick, smooth consistency
Spray a medium-sized cooking skillet with a non-stick spray of your liking (or use a non-stick pan), and place it under medium heat
Pour the batter onto the skillet in small batches to form your pancakes. When you see bubbles forming along the edges and middle, the pancake is ready to be flipped!
Flip your pancake over (with as much style as you like), and continue to cook until both sides are a beautiful golden brown!
Serve and top your protein punch pancakes. My favourite topping is grated orange, organic pecans, and sugar-free syrup. Yum!





You’ve heard of PROTEIN… you’ve heard of OATS…put them together and you get: PROATS!

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2/3 cup of quick oats
½ cup of hot water
1 cup of fresh organic berries
1 scoop of vanilla Protein powder
2 egg whites

Put the oats into a deep bowl and slowly pour in the hot water on top of them
Stir your egg whites into the oats. Note: the egg whites are the secret ingredient to getting your oats to that perfect fluffy consistency
Place the bowl into the microwave and cook for a total time of 2 and a half minutes, stopping to stir at 30s intervals
Once the oats have cooked, put 1 scoop of protein powder into the bowl and gently stir until all the protein has dissolved into a luscious, creamy mixture
Top your oats with a cup of fresh berries (my favourite are raspberries), and place the oats back into the microwave for an additional minute
After your oats are ready, take them out of the microwave and stir the berries in for some smooth and rich fluffy oats! Feel free to top your oats with any topping you would like: nuts, seeds, almond butter, coconut flakes… the choices are endless!

Protein Pudding

Yes, you heard right: PROTEIN PUDDING! Here are two variations that are a MUST try! Use them as a delicious side dip, or my personal favourite, simply eat it by the spoonful!

Chocolate Coconut Protein Pudding

Screenshot 2015-11-01 08.26.04Directions: mix the protein powder and the Greek yogurt until smooth, rich, and creamy in consistency. Add in the coconut water carefully as needed to thin out the mixture to your liking.



Almond Butter Protein Pudding

Screenshot 2015-11-01 08.26.14Directions: mix the protein powder, almond butter, cinnamon, and water until you get a smooth luscious dipping consistency




Berrylicious Yogurt Swirlsicles
Here’s a great way to cool off with a refreshing and tasty treat packed with that protein kick!

Screenshot 2015-11-01 08.27.53Ingredients:
2 cups of fresh berries
2 cups of 0% Plain Greek yogurt
1.5 scoops of vanilla protein powder



Screenshot 2015-11-01 08.28.44Directions:

In a food processor, blend the berries on high until they have reached a nearly-liquid consistency
In a medium-sized mixing bowl, mix together the protein powder and the Greek yogurt until you reach a uniform, smooth texture
Slowly pour the berry liquid into the bowl with the Greek yogurt and protein powder mix. Swirl in the berry liquid gently to create that beautiful tie-dye colour effect.
Pour in the mixture evenly into a popsicle mold and add in your popsicle sticks to the middle
Note: if your popsicle mold does not have a place for sticks, freeze the popsicles for 3 hours and then add in your sticks once the mixture has solidified!
Freeze the protein berry popsicle mixture overnight. Serve on a warm sunny day and enjoy!

Protein Energy Bites

Looking for a quick burst of protein and energy on the go? Here’s a quick snack to munch on to get your protein punch on!

Screenshot 2015-11-01 08.29.46Ingredients:
1 cup of old fashioned rolled oats
1/3 cup of raw organic almond butter
¼ cup of honey or agave syrup
2 scoops of flavoured protein powder
Extra: ½ cup of chopped nuts, dried
fruit, chocolate chips, coconut flakes

In a large bowl, combine all of the ingredients together using a wooden spoon until you reach a dough-like consistency
With your hands, form the mixture into small balls. Place the balls onto a large plate
Transfer the balls into tightly sealed tupperware and place in the fridge for 3-4 hours.
Enjoy your protein bites of bliss! Remember: keep the protein bites stored in the fridge!

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