Super Light Double Chocolate Protein Puddings

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Yesterday I was thinking about making some vanilla caramel creams (I did share the recipe a while ago in the blog). They are a nice dessert if you are having a light dinner, but if there is no other source of protein in your dinner, I thought they could probably do with some more punch.

 

As a result, I came up with an adaptation, adding some chocolate flavour isolate protein powder to the mixture so they became chocolate vanilla creams.

Each one of these has 21 grams of protein 5 grams of fat and only 2 grams of carbs and 140 calories so it is a perfect snack after dinner, mid afternoon etc.

Did I mention they are pretty delicious too?

Ingredients (serves 4)

3 scoops of Lean protein isolate (chocolate flavour)

4 eggs (for the vegan version you can substitute for corn flour although it changes the macros described above)

500 ml Soy Milk

1 tbsp. of no calorie sweetener

1 tbsp. fat free raw pure cocoa powder with no added sugar

Beat the eggs and in a shaker beat the protein powder and the chocolate protein isolate until they become a shake, add the sweetener and the cocoa powder and shake again. Add to the eggs, beat until it is homogeneous and pour in 4 ramekin oven proof dishes.

Bake at 150 C for about 20 minutes au bain marie ( with water at the bottom, up until 1/3 of the ramekin dishes)

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Once they are set, sprinkle with some 70 % chocolate for decoration. ½ an ounce should be enough for 4.

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One word about the sweeteners to be used, depending on your goals, certain sweeteners just won’t cut it. For example, honey or agave syrup, which are healthy and perfectly fine sweeteners, with a low GI in the case of the Agave syrup and with other great properties in the case of honey, still are very high in carbohydrate content and calories, so in a weight loss diet, they should be avoided in favour of other non-caloric option such as stevia.

They can hamper your efforts in the gym or all the good work in the kitchen the rest of the day! In this category you can find honey, agave syrup, maple syrup and rice syrup.

Stevia does add a certain amount of flavour so I don’t like to use it unless the flavour is going to be completely hidden. Since I use very little sweetener anyway, I don’t mind using Splenda for this type of thing.

Bear in mind that 1 tbsp for 4 portions comes up at a very low dose per each one of them way below the FDA or any other organism recommendations.

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Enjoy!

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90 Calorie Protein Punch Easy Egg Muffins

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How did I never think of this is a mystery, but we all have lots to learn, and I have learned about these beauties this weekend. I use an app called Fitocrazy to log my workouts, it provides support for fitness purposes and it’s full of people with very inspiring ideas, one of them was these egg muffins. Even though I seem to be the last one to find out about them, I thought I would give them a go.

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Before sharing the recipe, which is very very easy, I would like to stress the importance of snacking as part of a well balanced and sustainable way of eating. Most experts recommend doing 5 to 6 meals a day, smaller in size, the main advantages of these are two:

1. Keeps your metabolism active: when you eat every few hours your body keeps receiving fuel and so he keeps using it freely.

2. Avoids cravings and overeating at the main meal times. If you get to lunch starving, you will jump on literally anything, from crisps to sweets. If you eat something before hand, you will have better control over your appetite.

What should a good snack then have? Protein for starters, it is very important for satiety and muscle mass maintenance. Carbohydrate to make sure that protein is used best as possible, it should be a healthy source of carb to keep you fuller for longer and then some type of fat, ideally the least abundant component.

Between your lunch and dinner, one or two of these with a piece of fruit (an apple for example) will keep you energized and full until dinner. I have made these with full eggs, but I would recommend also to substitute a few eggs with egg whites for more protein and less fat depending on your goals.

Finally, I have made these vegetarian but they are awesome with bacon or chicken in them for additional flavor.

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Ingredients (for 6 muffins)

6 eggs

1 cube of frozen spinach

1 tomato

1/2 onion

2 tbsp. grated Grana-Padano or parmesan cheese

Salt & Pepper

How to…

In a frying pan, sauté the tomato and onion with salt & pepper for 3 to 5 minutes. In he meantime, boil the spinach until is loose and then remove all the water. In a bowl, beat up the eggs with a pinch of salt and pepper again and add the vegetables and one tablespoon of grated cheese.

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Mix well and pour into muffin liners, the metallic are best to avoid the egg from sticking to the paper (it does stick a lot). Sprinkle the top with the rest of the cheese and bake for about 20 minutes at 150 C.

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They last in the fridge for around 4 to 5 days so it’s a great grab & go snack or breakfast if you are running late!

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Enjoy!