Tag Archives: protein

Sweet Potato Lentil Stew

22 Apr

photoThis weekend, I was a single girl (woohoo!) with Rafe at home in South Carolina. True to form, however, I didn’t do much out of the normal. In fact, as usual, most of the weekend was spent either at the gym, out on the deck, or in the kitchen. The weather was beautiful (sunny but brisk, with a slight wind) and on Saturday I went for a nice like (11 miles) run in the neighborhood and around Rice University to prepare myself for next weekend’s Nashville half-marathon.

I adapted a Gwyneth Paltrow recipe to make this pretty amazing veggie entree. In the future, I might add pork/ham to give it a little more savoriness or body. This would be good for a side dish, or a main, as we ate it last night…

With all the good things in lentils, this might become a regular in our household.

There are a few awesome things about lentils, and I’ll just name a few:

  1. 18g of protein per cup! That is a ton of awesome protein to build lean muscle.
  2. Only 230 calories in a cup, much lower than animal proteins.
  3. Contains nearly half of the fiber we’re supposed to get every day.
  4. Iron. A cup contains nearly 40% of the RDA value for iron.

Ingredients

  • 2 sweet potatoes, peeled and chopped into 1/2″ cubes
  • 1 1/2 tbsp olive oil (with sweet potatoes)
  • 1 tbsp maple syrup
  • 1 tbsp olive oil (with lentils)
  • 1/2 yellow onion
  • 2 pinches of chili flakes
  • 2 tsp chopped oregano
  • 2 tsp chopped thyme
  • 4 carrots, peeled and coarsely chopped (samish size as the sweet potatoes)
  • 1 clove garlic
  • 14 oz dried lentils (~2.5 c)
  • 2 tsp salt

Method

  • Heat oven to 400, toss sweet potatoes with olive oil and maple syrup, add a little salt and pepper to coat. Roast in middle of the oven for 25 min, until fork goes into cubes easily.
  • Heat large saucepan over medium, coating with olive oil. When warm, saute onion with herbs, garlic, and chili until glassy (~5 min). Add in carrot, stirring occasionally.
  • Add bag of lentils in, and add 5 cups of cold water. Bring to a boil, then turn heat to low and simmer, covered, for ~40 min or until lentils have soaked up most of the water and are soft.
  • Add sweet potatoes into the lentil mixture.
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Tangy Coconut Ice Cream

28 Aug

My version of a banana split with the coconut/almond ice cream

Last Sunday, I decided to try out a new recipe for coconut ice cream– with an extra protein boost from silken tofu! I know it sounds like it would taste disastrous, but I promise, it actually stood the test. and who doesn’t like extra protein in their desserts?

The almond extract neutralized the tofu flavor, and the coconut flake added a nice texture. This is a tangy add to bananas and chocolate sauce, but also tastes great with berries– or on top of peach cobbler.

Ingredients

  • 1 box silken tofu
  • 1 can lite coconut milk
  • 1/2 c milk (almond or coconut), or as much as 1 c, if you want more volume
  • 1/2 c unsweetened coconut flake
  • juice of 2 limes (you could add another if you want it extra limey)
  • 1 tsp almond extract (or to taste)

Method

  • Blend everything in a blender.
  • Freeze in your ice cream maker according to instructions.

Super Healthy Diet-worthy Tomato Soup

25 Jul

So after more than a few months of being injured and carrying a little more weight than I’m happy to, I decided to cut back on the calories a bit and try to stop eating the crap (I’m looking at you, Blue Bell ice cream).

This soup (made it last night), is not only super tasty and protein-enriched, but also very low-cal (230 for a large serving). And it includes one of my favorite veggies– cauliflower!

I have leftovers for lunch, and I’m psyched for them!

Ingredients

  • 8 small/medium tomatoes
  • Italian seasoning, salt, pepper
  • 3 cloves garlic
  • 1/4 onion, chopped
  • 1 head cauliflower
  • 1 c fat-free cottage cheese

Method

  • Roast tomatoes, onions, and garlic (whole) in a baking dish sprayed with Pam at 400 for ~1 hr, with Pam spray on top with the Italian seasoning, salt, and pepper to taste.
  • While this is roasting, steam the cauliflower until tender.
  • Once the tomatoes, onions, and garlic are done (this should make your house smell amazing), put them through a food mill, or if you don’t have one, just use the blender. Add the cauliflower and cottage cheese, and add a bit more salt if you’re feeling it.

Peanut Butter Protein Cookies

28 Jun

On a whim, I made these. They are delicious and light, but also chocolatey and rich. And who doesn’t like a peanut butter cookie?!

Ingredients:

  • 1 can garbanzo beans, drained and rinsed
  • 1/2 c peanut butter (I used smooth)
  • 2 tsp vanilla
  • 1/4 c honey
  • 2 tsp baking powder
  • 1/2 c chocolate chips

Method

  • Preheat to 350
  • Pour everything except choco chips into a food processor and mix until smooth and blended through. Add in the chips, but just stir them in (I like the chips intact– if you like them itty bitty, then pulse a few times).
  • With a large soup spoon, spoon out balls of the dough and place onto a silpat or parchment paper on a baking sheet. This recipe made ~16 balls for me. Since they don’t flatten out on their own, you may want to flatten them down a bit to have a more regular shape
  • Bake for about 15 minutes or until they become slightly cracked.

Nutty Protein-Packed Waffles

25 Jun

In the same vein as my last post, I wanted to experiment with something more nutty (the oats give it flavor and texture) and proteiny… These turned out pretty darned great if you ask me.

These made 12 waffles– we were serving a crowd (6 people) for brunch yesterday!

Ingredients

  • 2 c oat flour
  • 2/3 c chocolate protein powder
  • 3 tsp baking powder
  • dash salt
  • dash cinnamon
  • 2 eggs
  • 2 tbsp honey
  • 3 tbsp canola oil
  • 2/3 c almond milk

Method

  • Whisk the dry ingredients together in a large bowl.
  • Whisk all the wet ingredients together in a small bowl. Once smooth, whisk the wet into the dry, adding extra milk if the mixture isn’t thin enough for waffles.
  • PAM your waffle iron and pour the mixture in, cooking like regular waffles.
  • Eat with berries and real maple syrup if you have it.

Protein-Packed Oat Pancakes

23 Jun

I had made a bunch of extra oat flour in the food processor last weekend and decided to experiment a little this morning while Rafe was still in bed… And these turned out excellent! I really loved the nutty flavor of the oat flour, and barely even could taste the protein powder at all! The only slight issue is that these were a little bit harder to flip than normal flour pancakes (though I will not discount the possibility of user error, since I am just about the worst pancake flipper in the world).

This was an incredibly decadent start to the day, and one that will definitely be repeated. And not only do you have the protein from the powder, but also the protein from the oats!

Ingredients

  • 1 c oat flour
  • 1/3 c chocolate protein powder
  • 1 1/2 tsp baking powder
  • dash salt
  • dash cinnamon
  • 1 egg
  • 2 tbsp honey
  • 2 tbsp canola oil
  • 1/3 c almond milk (plus 2 tbsp I added to thin it out)

Method

  • Whisk the dry ingredients together in a large bowl.
  • Whisk all the wet ingredients together in a small bowl. Once smooth, whisk the wet into the dry. You might need to add a smidge extra milk if the mixture isn’t thin enough for pancakes (the oat flour and protein powder together is a little bit of a black box).
  • PAM a nonstick fry pan (already hot), pouring the mixture in spoonfuls onto the pan and frying like pancakes.
  • Eat with berries!!
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Black Bean Cakes

7 Mar

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Last Friday night was a catch up night. I had to catch up on a week’s worth of drilling engineering lectures online (lame), and we both caught up with work outs in the evening.
By the time we were done with all the catching up, it was already 9pm and we had nothing in the fridge! We also wanted to eat fairly healthy since we were running a 5K race the next morning (which we both ended up scoring Personal Bests at!).
Rafe had the bold idea of making black bean cakes with some steamed broccoli. They were crispy and delicious and full of protein. And so darned easy. It was sort of like making stone soup– I bet you could whip a bean cake together with just about anything you have around the house.

Ingredients

  • one can of black beans
  • 1 c corn meal flour (you could do all corn meal or all bread crumbs, but we had both)
  • 1/2 c bread crumbs
  • 1 egg
  • few dashes Sriracha
  • salt and pepper
  • BBQ sauce to top

Instructions

  • Preheat to 400. Drain the can of beans with a strainer for a few minutes
  • Mix everything together. And don’t be afraid of Sriracha
  • Keep adding the corn flour or bread crumbs until the consistency is dry enough to hold a ball shape. Roll into balls and pat down onto a non-stick baking sheet.
  • Bake for ~5-10 min or until crispy on top. Flip. Then pour some bbq sauce on top to prevent it from drying out and bake for another few minutes.
  • Eat with more bbq sauce…
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Tofu Chocolate Mousse

5 Mar

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Last night, I wanted to make something healthy, but tasty and creamy. I started with a soft tofu base, and worked from there. So this “chocolate mousse” isn’t exactly as rich and decadent as the regular one,  but it certainly packs more protein punch.

Ingredients

  • 1 brick of soft tofu (silken would work too)
  • 3 oz melted semisweet chocolate (I melted in the microwave)
  • 3 tbsp cocoa powder
  • 3 tbsp splenda blend sugar
  • dash vanilla
  • 1/4 c dark spiced rum

Instructions

  • Throw everything into a food processor, blend and blend and blend and blend until smooth and creamy. You might want to add more sugar, rum, or cocoa powder to taste.
  • Eat with a dopple of cool whip…

Chocolate Coconut Cookie Cake

11 Jan

Made a variation on the other sneaky protein cookie a few days ago… this time with chickpeas and coconut. Way better with coconut! I’ve been bringing this to work in little tupperwares and microwaving in the middle of the afternoon for a chocolatey, proteiny snack.

Ingredients

  • 1 can chickpeas (garbanzos) (15 oz)
  • 3 tbsp apple sauce
  • 1 c quick oats
  • 1/2 c. coconut flake
  • 1.5 tbsp canola oil
  • 1 tsp vanilla
  • 1/4 tsp baking soda
  • dash salt
  • 1 tsp baking powder
  • 1/4 c brown sugar
  • 1/2 c choco chips

Instructions

  • Preheat to 350
  • Blend everything (but choco chips) in food processor, very well. Stir in choco chips afterwards.
  • Pour into PAM-ed round baking pan (or square and bake like brownies maybe?). Bake for ~30 min or until golden brown and sort of cracking on top.

Protein-Packed Rice Krispie Treats

4 Dec

Mmmm, I really love rice krispie treats, and at my company’s cafeteria, they have these huge blocks of them at lunch. But I know how much butter goes into them. 😦 So instead, I revamped this with some healthier ingredients. Yay for a mid-afternoon snack with protein and not-too-much fatty stuff. Mmmm!

Ingredients

  • Rice krispies (~3 cups)
  • 3/4 c almond butter
  • ~10 marshmallows
  • 1/3 c honey
  • 1.5 scoops of protein powder (I used chocolate whey protein)
  • dash vanilla
  • dash cinnamon

Instructions

  • Melt almond butter, marshmallows, honey, and vanilla on low heat in a med-sized pot
  • Add protein powder when melty and sticky
  • Finally, mix in rice krispies until thoroughly sticky and coated
  • Transfer to non-stick baking pan or parchment-covered pan, press down until flat and even. Once cool, cut into fun triangle shapes, and pack into your lunches as a special treat. Mmmm.