Recipes
This Asian-inspired sauce is the perfect dip for spring rolls, meat and shrimps. And the best thing about it is that it tastes better than the stuff you get in a bottle and has significantly fewer calories.
Preparation time: 15 min
Servings: 8
Ingredients:
- 1 cup freshly squeezed orange juice
- ¼ cup rice vinegar
- 1 ½ tablespoons Splenda
- 2 tablespoons low-sugar ketchup
- 2 tablespoons water
- 1 tablespoon cornstarch
- 1 teaspoon crushed red bell pepper flakes
Preparation:
- Combine orange juice, vinegar, Splenda and ketchup in a small saucepan.
- Let the mixture simmer over medium heat for 5 minutes.
- Mix water and cornstarch to a paste and add to the pot.
- Reduce the heat to medium-low and stir until the sauce has thickened.
The sauce can be kept in the fridge for up to a week.
Nutritional values:
- Calories: 21 kcal
- Carbohydrates: 5 g
- Protein: 0 g
- Fat: 0 g
A delicious, protein-rich sorbet that is perfect as a pre-workout meal.
Preparation time: 5 min
Servings: 1
Ingredients:
- 1 scoop of vanilla protein powder
- 1 measuring spoon of a pre-workout powder
- ½ cup freshly squeezed orange juice
- 1 whole frozen peach
Preparation:
- Hold the frozen peach under hot water for a few seconds to help remove the peel.
- Place the protein, pre-workout powder and orange juice in a blender.
- Add the peach and blend until it has a firm sorbet consistency.
- Do not overdo it with the blending, otherwise the mixture will become too warm and melt.
- Add ice if necessary and blend again to achieve the desired consistency.
- Add some fresh basil to the sorbet for decoration
- Consume the sorbet immediately after preparation.
Nutritional values:
- Calories: 254 kcal
- Carbohydrates: 32 g
- Protein: 27 g
- Fat: 2 g
Replacing white flour pasta with thin slices of sweet potato is what makes this dish so special. Instead of empty calories, you get complex carbohydrates that provide you with long-lasting energy. Sweet potatoes are also rich in vitamins D, C and B6.
Preparation time: 60 min
Servings: 4
Ingredients:
- 700 grams of very lean turkey mince
- 2 cups of sliced sweet potatoes
- 1 egg white
- ½ cup fat-free cottage cheese
- 120 grams low-fat mozzarella
- 2 small tomatoes
- 450 ml tomato sauce
- 1/3 cup sliced mushrooms
- 1/3 cup diced red onions
- 1 tablespoon chopped garlic
- ½ cup coriander
- 1 tablespoon Italian seasoning
- Salt and pepper
Preparation:
- Preheat the oven to 180 degrees.
- Slice the sweet potatoes and dice the tomatoes, onions and mushrooms.
- Mix the cottage cheese with the egg white.
- Sauté the red onions with the chopped garlic. Then add the meat, tomatoes, coriander, mushrooms, tomato sauce and Italian seasoning.
- Layer the lasagne of potato slices, meat sauce and cottage cheese. Cover the whole thing with the mozzarella.
- Cover the lasagna with aluminum foil and bake for 45 minutes.
Nutritional values:
- Calories: 454 kcal
- Carbohydrates: 28 g
- Protein: 68 g
- Fat: 10 g
https://www.bodybuilding.com/recipes/budget-sweet-potato-lasagna
It's hard to believe that this protein sweet holds together without honey, peanut butter or syrup, but it's true. The natural sweetness and sticky texture of dates holds everything together, while cocoa powder, almonds and unsweetened coconut flakes provide the superfood boost.
Preparation time: 75 min
Servings: 12
Ingredients:
- 100 grams dried dates
- 1 ½ cups slivered almonds
- ½ cup of water
- 1 tablespoon of cocoa powder
- 4 measuring spoons of chocolate-flavored whey protein
- 1 double chocolate protein bar, chopped
- ½ cup dried unsweetened coconut flakes
Preparation:
- Place the dates in a food processor and pulse in batches. Add the almonds, water, cocoa powder and whey protein and blend until you have a creamy mixture.
- Stir in the chopped protein bar and then form 5-centimeter balls, which you roll in coconut flakes.
- Place the balls on a plate and leave to cool in the fridge for at least an hour or overnight before serving.
Nutritional values:
- Calories: 196 kcal
- Carbohydrates: 9 g
- Protein: 14 g
- Fat: 12 g
Apple pie doesn't have to be overloaded with sugar and can also be high in protein - here's the recipe.
Preparation time: 40 min
Servings: 4
Ingredients:
- 2 tablespoons coconut oil
- ½ cup of vanilla-flavored protein powder
- 4 tablespoons coconut sugar
- 4 tablespoons natural almond butter
- 4 tablespoons almond milk
- 4 tablespoons coconut flour
- 2 tablespoons cinnamon
- 1 apple cut into slices
Preparation:
- Steam the apple slices until they are soft. You can peel the apple before steaming or steam it with the skin on, depending on your preference.
- Mix the remaining ingredients in a food processor until you have a soft dough.
- Press the dough into a small silicone brownie mold. Place the apple slices on top of the batter and sprinkle with cinnamon.
- Bake the bars at 170 degrees for 15 to 20 minutes or until a knife inserted into the dough no longer sticks. If you like the bars really soft on the inside, you should take them out of the oven when they are still a little sticky on the inside.
- Leave the bars to cool completely before cutting and eating.
- Note: You can also replace the almond butter with other nut butters. You can also use normal milk instead of almond milk.
Nutritional values:
- Calories: 350 kcal
- Carbohydrates: 20 g
- Protein: 17 g
- Fat: 22 g
https://www.bodybuilding.com/recipes/gluten-free-apple-pie-protein-bars
