Showing posts with label protein. Show all posts
Showing posts with label protein. Show all posts

Saturday, July 6, 2013

Espresso Pudding Coffee Jelly Surprise


SURPRISE...!?

IT'S ONLY 75 CALORIES
it's fat free
IT'S FULL O' PROTEIN
with a caffeine kick in the pants.



fabulous PROTEIN-PICK-ME-UP...

much more fun than an energy drink or a calorie/carb filled protein bar.
a pretty little guilt free dessert or a satisfying late night sweet snack attack.


ESPRESSO PUDDING COFFEE JELLY SURPRISE

COFFEE JELLY...jello

3/4 cup cold coffee
1 cup hot  coffee
2 packet plain gelatin
sweeten or flavor coffee to your liking
NOTE...these measurements (1 3/4 cups liquid) make a wiggly jello texture, but DOES cut into cubes.  if you want it just a bit more firm, cut the liquid to 1 1/2 cups total.

ESPRESSO GREEK YOGURT PROTEIN PUDDING

2 cups plain greek yogurt, i use Fage
1 small box sugar/fat free Jello Pudding mix(4 serving size)
1/2 scoop vanilla whey protein powder
2 big shots of espresso(4 oz), cooled
1/2 tsp vanilla bean paste1/4-1/2 tsp cinnamon, optional
approx. 1/2 tsp espresso powder.
the espresso powder is optional, but i wanted a stronger espresso flavor.
1/2 cup vanilla protein shake...or milk of choice
put the shake in last as needed to thin to your desired consistency... sometimes i use about 1/4 cup shake.
put the dry ingredients in a small bowl and combine, set aside.  put the yogurt and espresso in a stand mixer and combine on slow then medium.  i used the whisk attachment.  slowly add the dry ingredients.  as noted, add a little protein shake or milk of choice if it seems too thick...don't forget IT WILL THICKEN MORE in the fridge.  TASTE TEST...does it need more espresso flavor...more sweetener? a splash of vanilla?  a sprinkle of cinnamon?

layer the jello cubes and yogurt mixture into cups of choice.  chill in fridge for a few hours.  serve with whipped topping and a few chocolate covered espresso beans.

if you have an Asian market near you, you can save the trouble and buy the "Coffee Jelly" (shown above).  i was unaware that this box was about 9 DOLLARS...my bad...but it was good and i wanted to see what texture and density was in the authentic Japanese style "jelly".  this is what i used in the photos, but i tested out the recipe i have given here on the second batch.

approx. NUTRITION...6 servings
(without whipped cream)
note...coffee should be ZERO calories
75 calories
11 grams protein
7.4 gram carbs
3.1 gram sugar

Tuesday, December 4, 2012

Forbidden Black Rice Egg Custard


SUPER GOOD...SUPER FOOD

rich with antioxidants, omega-3's and extra protein for great kick-start to all the busy holiday preparations.

forbidden rice ?...often eaten for breakfast in Asian countries.
egg custard ?...often eaten for dessert in the US.

put the two together and you have
dessert for breakfast.


a delicious custard with slight hint of coconut and a nutty black rice texture.  it's healthy, filling and fun.  use real sugar if you're not into sugar substitutes.  you could even try coconut milk if you want to.  i'm not sure how it would set.  i chose to keep the custard American style.  check out the nutritional facts below...quite good for such a decadent looking healthy treat.

note...just got a report from my co-worker and trustworthy friend Nancy.  she LOVED it!
so, i guess it passed the test.  i'm not the only one...whew


FORBIDDEN BLACK RICE EGG CUSTARD

2 cups cooked forbidden black rice
4 eggs
1 cup non fat milk
1 cup 2% milk
1/2 cup low fat cottage cheese
1 1/3 scoop vanilla protein powder...i use Jay Robb Vanilla Whey
1/2 cup sugar or sugar substitute...i like Zsweet
1/4 tsp ginger
1 1/4 tsp cinnamon
3/4 tsp coconut extract
1 tsp vanilla bean paste

an immersion/stick blender is preferred, but a regular blender will work.
preheat oven to 350 F.
 and prepare a 2 qt. 8x8 glass or ceramic dish with non stick spray.
you will cook in a bain marie, so start a pot of water to boil and choose a vessel for your bain marie and put in the oven while preheating.

cook black rice and let come to room temperature, set aside.
 in a small bowl combine the dry ingredients, ie. the ginger, cinnamon, sugar sub. or real sugar and protein powder...set aside.
with an immersion blender, blend eggs, cottage cheese, 1 cup of milk.  blend until you can not see any cottage cheese bits.  add remaining cup of milk,coconut  extract and vanilla paste.
add dry to wet slowly so you don't get clumps or lumps.  blend and blend until thoroughly combined and smooth.
NOTE...i use an immersion/stick blender, but i think a normal blender will work  i don't think a stand mixer will do the job.

add the rice to the custard mixture and stir with a spoon or i gently used a hand whisk to separate the rice...it's a little sticky.
pour into prepared dish.  try to make sure the rice is even on the bottom.
bake in bain marie/water bath for 40-45 minutes.
NOTE...some rice custard recipes call for you to stir the mixture 1/2 way through the cooking to keep the rice from settling in one solid layer on the bottom...so i did just that...at 20 minutes i gently stirred.  i think it helped.
when custard looks just set, remove from oven and water bath and let come to room temp.
NOTE...this is a thicker custard because of the cottage cheese and protein powder so it should look set in the middle.

enjoy warm or refrigerate and enjoy throughout the week for a healthy breakfast or guilt-free treat anytime.


nutrition facts 
approx. for 9 servings (with sugar sub.)
calories...128
protein...11
carbs...13
fat...3

Tuesday, November 20, 2012

Chocolate Pumpkin Pie...Gluten and Guilt Free


chocolate and pumpkin...a delicious pair


GLUTEN AND GUILT FREE 

super easy to make, no crust to deal with, diet friendly, can, should, be made ahead of time and leftovers are fabulous for breakfast or healthy treat with a little vanilla greek yogurt and fresh berries.
a chocolate dessert that's low calorie, full of protein and low-fat...a healthy end to a over stuffed Thanksgiving throw-down or for a great early start to a big "Black-Friday" shopping day.

would you rather have this or some dumb ol' protein bar...?

here are the nutrition facts 
10 pie slices and 2 small ramekins...12 servings total
(made with sugar substitute and 3 scoops pro. powder)

protein...11g
carbs...6g
fat...2g
calories... 83



CHOCOLATE PUMPKIN PIE...gluten and guilt free
ORIGINAL "Protein Pumpkin Pie" recipe found at Habits of Contradiction.
and my recent version of Protein Pumpkin Pie seen HERE

preheat oven to 350 F.
prepare LARGE pyrex pie dish and 2 small ramekins or an 11 x 7 glass pyrex with non stick spray.

2 cups pumpkin puree...(not pumpkin pie filling)
1 cup non fat or low fat cottage cheese
1/2 cup non fat milk
1/2 cup whole milk
2 eggs
1/2 cup sugar substitute.(plus a little more to taste.
don't be afraid to taste the batter for sweetness when done mixing. add more if needed
i use Zsweet.   real sugar would probably be fine.  i have not tried it. 
2-3 scoops protein powder.....you might want to start with 2. 
i use 2 choc. scoops and 1 vanilla scoop Jay Robb Whey Protein Powder
1/2 tsp salt
1 1/2 tsp cinnamon
1/4 - 1/2 tsp pumpkin pie spice
1/4 tsp espresso powder
4 Tbsp good cocoa powder...generous tablespoons, but not heaping

combine dry ingredients in a small bowl, set aside.
blend cottage cheese, eggs and 1/2 cup milk until smooth.  add remaining milk and 1 cup pumpkin...blend until very smooth. 
add remaining  pumpkin and blend until very smooth.  add dry ingredients slowly to prevent clumps.  i use an immersion blender and work it through the batter very well.   you do not want to see any lumps of pumpkin, clumps of dry ingredients or bits of cottage cheese.  there is no gluten or flour so this can be well mixed.
NOTE...i don't think a regular stand mixer will do the job.  maybe a blender, but as i said...i use a stick blender.

pour into prepared cooking vessel of choice.  gently knock a few times on a surface to release any air pockets.  decorate with a few pecans as you see fit.  bake for 40-45 minutes or until the center looks firm.  the whole thing should rise a little and puff up.  the edges will brown a bit.  do not be alarmed.  it will deflate and fall into a normal looking pie.  let the pie rest to room temperature and then refrigerate.

  serve chilled or room temperature with a drizzle of chocolate and whipped cream,...or as noted above, i like it for breakfast or snack with vanilla greek yogurt and fresh berries.


can be made in individual ramekins.  this happened out of necessity so i don't know the exact cooking time.  i had over-flow from the LARGE pie dish.  these are probably 7-8 oz ramekins shown here.


Wednesday, November 14, 2012

Protein Pumpkin Pie. Low carb and gluten free


yes, you are correct...

it IS topped with Brown Sugar Bacon Candy
and spicy pecans.
but...it IS a Protein Pumpkin Pie

and bacon IS protein...right ?...

i bet this is the best low carb, low fat, GLUTEN FREE, protein packed Pumpkin Pie you will ever taste.  i've been making it for 3-4 years and eat it for breakfast all the time...
and who doesn't love a little BACON CANDY...

GLUTEN FREE DOESN'T MEAN GLUTTON FREE



it's Fall...it's cold and it's pie time.
AND it's pumpkin time.
if you're anything like me...maybe not, but...
 after the big Thanksgiving throw down, i just can't fathom eating one more thing...i like a huge piece of MOM's pumpkin pie the next morning, chilled with a little vanilla greek yogurt and fresh berries.
i'll hide a piece in the back of the fridge just to insure i get my breakfast pie.
my mother does make a mean pumpkin pie and i do indulge in the real thing, crust and all...once a year,

BUT...i have this delicious protein packed pumpkin pie all year 'round.  i stock up on pumpkin around this time and make it just about once a month.



i usually bake it in this 11x7 glass pyrex dish and get 12 servings.  it's easier to store in the fridge.  it keeps for a week and i can usually polish it off by then with a little help from eager friends.
for presentation purposes i used a LARGE pyrex glass pie dish with 2 small ramekins for overflow.  (both versions are shown in photos)



nutrition facts look like this...12 servings
88 cals...11g protein...6.5g carbs...2.4g fat...2g fiber...

can you believe it !!!???


PROTEIN PUMPKIN PIE...GLUTEN FREE
(check your protein powder for gluten)
i found the recipe four years ago at Habits of Contradiction and have been making it ever since.
please check out the original and start from there if you'd like...i have tweaked it just a little bit.

2 cups pumpkin puree
1 cup low fat or non fat cottage cheese
1/2 cup non fat milk
1/2 cup regular milk
2 large eggs (i have used egg-beaters, but like real eggs better)
1/2 cup sugar substitute (or real sugar)...i like Zsweet.  much better than Splenda
2-3 scoops vanilla whey protein powder.
note... you might want to start with 2, but i use 3 scoops Jay Rob Vanilla Whey Protein Powder
1/2 tsp salt
1 teaspoon cinnamon
1 1/4 tsp pumpkin pie spice
1/2 tsp vanilla extract
1/2 tsp maple extract...optional
12 pecans for the top

preheat oven to 350F.
spray LARGE pie dish and 2 small ramekins  or rectangular 11x7 glass pyrex dish.

blend cottage cheese, eggs and 1/2 of the milk until smooth...until you can not detect any cottage cheese specks (SEE IMPORTANT NOTE BELOW).  add remaining ingredients and blend until smooth...VERY SMOOTH.  there is NO FLOUR so you don't have to worry about over mixing.
pour into sprayed cooking dish of choice, decorate with pecans and bake for 40-45 minutes or until middle is set and solid.  it should not jiggle at all
NOTE...(photo below) do not worry if the sides brown a little and the whole thing PUFFS UP.  it will deflate and settle.  this is a hard pie to "over-bake".
above is an example of extreme puff-age...not to worry, it will deflate if this happens
IMPORTANT NOTE...blending is key with this recipe.  i use an immersion blender (above photo).  i don't think i've tried a blender.  i bet it would work, but it might get to aerated...like mousse.  who knows...maybe something else delicious.  i will say that a regular mixer will not work.  you want smooth as silk texture.

BY THE WAY...this pie can definitely be made ahead of time.
please ENJOY some PIE !!!





Saturday, October 6, 2012

OATMEAL CUSTARD


GREAT START TO A GREAT DAY...

warm creamy custardy 4 grain oats with vanilla greek yogurt and fresh berries.
my idea of dessert for breakfast.


i'm up at the crack of dawn...
mornings are getting cold and i want comfort food.
well...that's a big fat lie.
we're having an unexplained heat wave here in California, but i still want something delicious, healthy and satisfying for breakfast.  i don't want a protein bar.  i don't want a bowl of granola.  i don't have time for eggs Benedict.  i surely can't get through the day on my Mexican pastries alone.  i need something with a little substance that will keep me going and i need something i can put together and get out the door.

this is a great recipe for those no-brainer, i'm too tired weekday mornings when you need some good healthy fuel to get going. make it for a Sunday breakfast and have the leftovers warmed up throughout the week.  dress it up with greek yogurt, syrups, berries, brown sugar and cinnamon, candied pecans...i'm sure everyone has there own ideas for oatmeal extras.

it's not a throw together recipe because you need cooked oatmeal, but it IS an easy recipe if you have that ready.  the cottage cheese might seem a bit odd, but trust me...it really adds to the creaminess and you don't even know it there.  spice it up as you wish.  i always like to add a touch of cardamom, fresh ground nutmeg, cinnamon and vanilla with a touch of almond extract.
i've tried a chocolate version, but haven't perfected it yet.  it was good, but not great, so i'll wait on posting about that.  meanwhile i'll continue on with this one and some different spice combinations.  since i'm so hot about rosemary lately, maybe i'l try that in there some how...hmmmmm.  i think rosemary and maple syrup might work well together...hmmm 


OATMEAL CUSTARD
adapted from Inn Cuisine

2 cups COOKED oatmeal...i use 4 grain hot cereal by Arrowhead Mills
1 1/2 cups low fat cottage cheese
2 large eggs-real eggs work better than substitute
1 cup low fat or skim milk
6 tbsp sugar or sugar substitute...i use 1/2 cup Z Sweet
1/2 tsp cinnamon
1/8 tsp cardamom
1/2 tsp vanilla extract
1/2 tsp almond extract
1 scoop vanilla whey protein powder...optional

preheat oven to 325 F degrees
coat 2 Qt baking dish with non stick spray
in a large mixing bowl, blend oatmeal, cottage cheese, eggs, milk, sugar, cinnamon, cardamom, and extracts in an electric mixer until smooth.
pour batter into prepared dish and bake for approx.1 hour...mine takes about 1 hr 5-10 minutes in a square glass pyrex in a regular oven.

serve warm, room temp or even cold for on the go...

NOTE...ovens are different and so are baking dishes, so i suggest you check it after 45 minutes and keep an eye on the first one.

nutritional info (approx.)
9 servings made with protein powder and Zsweet

cal...95
protein...6
carbs...16
fiber...5
fat...1

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