Recipes
Grab your spear and your fur hat - it's time to go back to your caveman roots. Try this simple, delicious Paleo-inspired bread.
Preparation time: 60 min
Servings: 12
Ingredients:
- ¼ cup ground almonds
- ¼ cup crushed cachews
- ¼ cup chopped walnuts
- ¼ cup macadamia nuts
- 1 tablespoon black chia seeds
- 2 tablespoons pumpkin seeds
- ½ zucchini cut into slices
- 1 finely chopped carrot
- 1 ½ tablespoons psyllium husk powder
- 1 ½ tablespoons olive oil
- 4 eggs
- 2 tablespoons honey
- 2 teaspoons baking powder
Preparation:
- Preheat the oven to 180 degrees.
- Mix the almonds, cashews, walnuts and macadamia nuts.
- Mix the nut mixture and the rest of the ingredients in a large mixing bowl.
- Coat a loaf pan with olive oil or spray with coconut oil spray.
- Pour the dough into the tin.
- Bake the bread for 40 minutes.
Nutritional values:
- Calories: 148 kcal
- Carbohydrates: 6 g
- Protein: 5 g
- Fat: 12 g
A delicious soup can be a very satisfying meal that is also low in calories and high in protein, and not just on cold winter days. Modify this classic recipe with your favorite vegetables or the vegetables you've always wanted to try.
Preparation time: 30 min
Servings: 4
Ingredients:
- 850 ml low-sodium chicken stock
- 2 cups of water
- 1 cup wild rice
- 600 grams cooked turkey breast
- ½ cup sliced mushrooms
- 2 stalks of finely sliced celery
- ½ onion sliced
- 2 carrots cut into slices
- ½ cup peas
- ½ tablespoon olive oil
Preparation:
- Heat the oil in a saucepan over medium heat and sauté the onions and mushrooms.
- Next, add the rice and water according to the instructions on the packaging.
- Bring the water to the boil and simmer the rice until it is cooked.
- Heat the chicken stock and water in a large pan.
- Once the water is boiling, add the remaining vegetables and cook for 3 to 5 minutes or until tender.
- Stir in the turkey and rice mixture, cover the pot with a blanket and let this mixture simmer for 5 to 8 minutes.
Nutritional values:
- Calories: 309 kcal
- Carbohydrates: 21 g
- Protein: 42 g
- Fat: 6 g
Source: https://www.bodybuilding.com/recipes/turkey-wild-rice-soup
These delicious high-protein muffins will change your mind about plant-based protein.
Preparation time: 45 min
Servings: 9
Ingredients:
- 1 mashed banana
- 4 beaten egg whites
- ½ cup oat flour
- 2/3 cup skim milk
- 2/3 cup vanilla flavored rice protein powder
- ½ teaspoon baking powder
- ½ cup chopped pecans
Preparation
- Mix all ingredients and divide the mixture between 9 muffin tins
- Bake the muffins for 34 minutes at 180 degrees in a preheated oven
- When you take the muffins out of the oven, you will notice that they are soft and very moist. For a special treat, you can garnish them with quark, bananas, cinnamon or any of your other favorite toppings such as jam, nut butter or fruit.
Nutritional values:
- Calories: 119 kcal
- Carbohydrates: 9 g
- Protein: 9 g
- Fat: 5 g
Have you ever had a craving for a really, really good salad? Unfortunately, salads all too often disappoint us with a really bland taste, but that's not the case with this salad. This salad is packed with delicious flavors. With 7 grams of fiber and only 219 kcal per serving, this salad leaves nothing to be desired
Preparation time: 25 min
Servings: 6
Ingredients:
- 1 teaspoon of olive oil
- 2 cooked corn cobs
- ½ cup sliced red onions
- ½ teaspoon cumin seeds
- ½ teaspoon chili powder
- ¼ teaspoon salt
- 1/8 teaspoon ground black pepper
- 2 tablespoons lime juice or one lime
- 3 heads romaine lettuce
- 1 can kidney beans
- 6 medium tomatoes, sliced
- ¼ cup reduced-fat cubed cheddar cheese
Ingredients for the dressing:
- ¾ cup ranch dressing, reduced fat
- 2 tablespoons low-sugar barbeque sauce
Preparation:
- Heat the oil in a large skillet over medium heat.
- Remove the corn kernels from the cobs and add them to the hot skillet along with the onions.
- Season the mixture with cumin, chili powder, salt and pepper. Cook for 8 to 10 minutes, stirring constantly, until the onions are soft.
- Squeeze the juice of half a lime into the pan and pour the contents of the pan onto a plate. Set aside to cool.
- Cut the lettuce into bite-sized pieces, wash in a salad spinner and place in a large serving bowl.
- In a medium bowl, combine the beans, tomatoes, corn, onions and cheddar cheese
- Prepare the dressing: In a small bowl, whisk together the ranch dressing, barbeque sauce and remaining lime juice.
- To serve, place 2 cups of lettuce leaves in a bowl and top with 3/4 cup of the bean mixture.
- Optionally, you can garnish the salad with tortilla chips.
Nutritional values:
- Calories: 251 kcal
- Carbohydrates: 31 g
- Protein: 10 g
- Fat: 10 g
Are you looking for a way to add some protein to your breakfast? Here's a delicious protein bread that goes perfectly with your morning cup of coffee.
Preparation time: 30 min
Servings: 3
Ingredients:
- ½ cup chopped almonds
- 2 tablespoons natural almond butter
- 1 whole egg
- ¼ cup vanilla flavored whey protein powder
- 2 tablespoons stevia powder
- 2 tablespoons freshly brewed espresso
- 1 tablespoon unsweetened apple puree
- 3 tablespoons chopped pecans
Preparation:
- Blend all ingredients except the pecans in a food processor. Add the pecans after blending to maintain their crunchy texture.
- Bake the mixture in the oven at 160 degrees for 10 to 15 minutes. Be careful not to exceed 15 minutes. Check the bread after 8 minutes - this is especially true if you are using muffin tins instead of a baking pan. As soon as a knife inserted into the bread comes out clean, the bread is ready.
Enjoy the bread with peanut butter or jam.
Note: You can also use brown rice syrup instead of stevia.
Nutritional values:
- Calories: 297 kcal
- Carbohydrates: 10 g
- Protein: 14 g
- Fat: 23 g
Source: https://www.bodybuilding.com/recipes/coffee-and-pecan-protein-bread
