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