Sunday, July 14, 2013

Protein Never Tasted So Good

Happy Sunday! 

After yesterday's Lumberjack 20 WOD

After such great feedback about offering nutritional advice and meal plans based on personalized Zone requirements, I want you to know it's definitely in the works now. While I am not a dietician, I do have enough experience and confidence to offer an excellent service. It's surprisingly more complex than simply throwing a "Buy Now" button on the site though. But stay tuned, it's coming!

(Have no idea what I'm talking about when I say Zone? Read here. ;)

This week I made some super tasty Frozen Banana Protein Treats. 

A friend of mine made something (much prettier) and similar over 4th of July weekend, they were just so tasty! I was on a mission to recreate them, but with a little protein twist. I started by following this recipe.

The only thing I changed, I used PB2 & vanilla whey protein powder mixed with a little water to form a "butter" that I used instead of almond butter. Try 1 scoop of protein powder with 1 tbsp PB2 and just enough water to form a thick paste.

 I went through this whole jar in 5 days. Do not judge.

I also made THE tastiest Protein Mug Cake from coconut flour, my favorite of all of the grain-free flours.

100 Calorie Coconut Flour Mug Cake
  • 1 tbsp coconut flour (I use Organic Rob's Red Mill)
  • 1 tbsp protein powder (I used Stronger Faster Healthier Whey in vanilla)
  • 1/2 tsp baking powder
  • 2 tbsp FAGE greek yogurt (I used 0%)
  • 2 tbsp almond milk (or coconut)
    2 tbsp egg whites (or the whites from 1 large egg)
  • sprinkle of salt, dash of cinnamon, dash of vanilla extract
  • 5-8 Stevia drops (optional)

Mix everything together with a fork in a small bowl until there are no lumps. Let sit for 5 minutes so baking powder can activate. Spray or grease a medium baking dish or a very large coffee mug) and bake for 30 second increments until the sides pull away from the dish.

Top with your favorite topping and enjoy! (I love PB2 mixed with chocolate whey protein, mixed with just enough water to drizzle.)

Nutritional Stats (based on the brands of ingredients I used; yours may vary).

100 calories
5g carbs
3g fiber
12g protein
2g fat 
Less than 1g of sugar

Fats, fats, fats, fats! I get over 3100mg of DHA/EPA daily. If I was stranded on a desert island and could only take one supplement with me, it would be fish oil. And a good, high quality one. I LOVE SFH Super Omega 3 (all of the flavors are excellent.) Then again, if I was on an island, I'd probably be eating a lot of real fish.

Do you take fish oil? What brand?
Do you have a favorite grain/gluten free cooking flour?
Chocolate or vanilla protein in your shaker cup?


  1. Chocolate protein all the way! I mix it with my coffee and almond milk in the morning-so good!

  2. The zone diet is like reading Latin! My brain just can't make sense of it!! Those bananas look amazing - I am eating dark chocolate banana chips from my beloved whole foods as we speak.. SO good - I love the muscle mill chocolate protein with vanilla almond milk but I realize that as far as proteins go its totally not the best one...

  3. ohhhh yum i haven't made a coconut flour mug cake before, but i want to try this :D

  4. That mug cake looks great! I am always on the lookout for recipes as a late night dessert for me! I love chocolate protein powder so I can make my snack like a milkshake! I take fish oil but just either whatever is on sale, usually the target brand!

  5. I seriously cannot wait to see what your nutrition coaching looks like. As a marathoner and CrossFitter, I'm usually doing 2-a-day workouts, and really struggle with what I should be eating, when I should be eating, and how much I should be eating for optimal performance and weight management. You will be great at this!!

  6. Wow! You look gorgeous. It seems that protein has really good effects on you. Not just for your body but for your overall appearance. If this is what whey protein benefits could do, I will definitely continue drinking my whey protein shake.

  7. I made the lazy-girl version of that banana recipe by just putting peanut butter inbetween the bananas. They still tasted great! I put chocolate syrup on some of them after they were frozen. Thanks for posting it!