Nutritious recipes full of protein

CUP WITH PROTEIN FLAKES AND FRUIT

Ingredients:

·         ½ cup protein flakes

·         1 low-fat yogurt

·         fresh fruit of your choice (strawberries, blueberries, mango, kiwi)

Method:

1.    Pour a layer of protein flakes into the glass.

2.    Pour low-fat yogurt over the layer of protein flakes. Mix the yogurt in advance with blueberries, strawberries, or other fruits according to your preferences.

3.    Add the rest of the fruit on the top.

4.    Enjoy this delicious and nutritious oatmeal and fruit protein cup right away or refrigerate for a few hours to soften the oatmeal.

 

SMOOTHIE BOWL WITH PROTEIN BAR

Ingredients:

·         1 ripe banana

·         ½ cup frozen strawberries

·         ½ cup frozen tropical fruit mix (pineapple, mango, passion fruit)

·         ½ cup low-fat yoghurt

·         1 protein bar

·         ¼ cup almond milk (or other mil of your choice)

·         fresh fruit and grated coconut flour for decoration

Method:

1.    Put a ripe banana, frozen strawberries, frozen tropical fruit mix, yoghurt, protein bar and almond milk in a blender.

2.    Blend the ingredients on high speed until you get a smooth consistency. If the mixture is too thick, add a little more milk.

3.    Pour the smoothie into a bowl.

4.    Top the bowl with fresh fruit of your choice, such as banana, strawberry or kiwi slices.

5.    Sprinkle grated coconut flour over the smoothie for added flavor and garnish.

6.    If you want even more protein content, you can also add more crushed protein bar pieces to the top of the bowl.

 

PROTEIN MUFFINS WITH PROTEIN BAR

Ingredients:

·         1 and ½ cups oatsmeal

·         ½ cup of protein powder

·         ½ teaspoon of baking powder

·         ¼ teaspoon of salt

·         1 egg

·         ½ cup low-fat milk (or milk of your choice)

·         2 spoons of honey

·         1 spoon of coconut oil

·         1 protein bar

Method:

1.    Preheat the oven to 180 °C and prepare a muffin tray with paper cups.

2.    Grind the oatmeal into fine flour in a blender.

3.    Sift oat flour, protein powder, baking powder and salt into a bowl. Stir to combine the ingredients.

4.    In another bowl, beat the egg, add milk, honey and coconut oil. Mix well to combine all the ingredients.

5.    Add the dry ingredients to the egg and milk mixture. Mix slowly until you get a smooth dough.

6.    Add the crushed protein bar to the dough and mix gently so that the bar is evenly distributed in the dough.

7.    Pour the batter into the paper cups in the muffin tray, fill them 2/3 full.

8.    Bake the muffins in the preheated oven for approximately 15-18 minutes, or until they are golden brown and a toothpick inserted into the centre of the muffin comes out dry.

9.    Remove the muffins from the oven and let them cool for a while on a wire rack.

 

PROTEIN ENERGY BALLS WITH PEANUT BUTTER

Ingredients:

·         1 protein bar

·         ½ cup oatmeal

·         ½ cup peanut butter

·         ¼ cup honey

·         1 teaspoon of vanilla extract

·         pinch of salt

·         2 spoons of ground flaxseed (to increase fiber)

·         2 spoons of grated coconut

Method:

1.    Heat the peanut butter and honey in a small saucepan over medium heat, stirring until the mixture is well combined. Add vanilla extract and a pinch of salt if desired.

2.    Add oatmeal and crushed protein bar to the mixture. Mix well to combine all ingredients evenly.

3.    If you are using ground flaxseed, add it to the mixture now and mix well again.

4.    Allow the mixture to cool for a while so that it can be molded more easily.

5.    Form small portions of the mixture between your palms and make balls out of it.

6.    You can wrap the balls in grated coconut, giving them a pleasant taste and texture.

7.    Place the balls on a plate or in a container and let them harden in the refrigerator for about an hour.

8.    Once set, you can enjoy these delicious protein energy balls anytime you need a quick energy boost.

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