New recipe came in from a fan – I tried it, and WOW, it was amazing. I’m not usually a fan of protein powder, but for this use I think it’s better than the alternatives, and definitely pumps up the protein count for you athletes out there. As always, use organic ingredients, and if you are vegan, use chia and water to substitute for the eggs. Here you go!
From: Ross Edgley at http://www.facebook.com/rossedgleywriter Visit his page for more great recipes!
This not only tastes great but all the ingredients are healthy, ‘functional’ and especially good after a hard gym session :- ) and here’s why. It’s made of foods that all have health and performance benefits. From the flavanoid content of the dark chocolate to the vitamin C content of the strawberries. Essentially it’s very nutrient dense! Plus, has a great carbohydrate to protein ratio to help the muscles and body recover immediately after training.
– 30g Whey Protein (dark chocolate flavour best)
– 2 whole eggs
– 50g dark chocolate (ideally 85% cocoa since far healthier)
– 30g coconut flour
– 20g oats (can be gluten free oats)
– 200ml almond milk
– 1 banana
– 20g of strawberries and blueberries
– Baking powder (1/2 a teaspoon)
– Pre heat oven to 250
– Mix ingredients into a bowl (whey, eggs, coconut flour, oats, almond milk and ½ a tsp of baking powder)
– Mash a banana and add to mixture
– Whisk until mixture is light and almost frothy
– Add more almond milk to achieve the right consistency, like batter
– Then add dark chocolate and berries into the mixture
– Line loaf tin with greaseproof paper or coconut oil
– Pour in the mixture
– Place the loaf tin into oven and cook for 40-60 minutes (if you have a good oven it may be shorter so be sure to pay attention to your loaf whilst cooking and use a toothpick or knife to check as it’s baking)
– Remove, top with a few berries and enjoy
Nutritional Information (for 1/6)
– 190 Calories
– 21g Protein
– 38g Carbohydrates
*Also goes very well with natural yoghurt. Especially if you find the texture too dry, this balances it out perfectly.
*Note: A little science to finish Some people are concerned about eating too many carbohydrates but the truth is immediately after training you can pretty much eat what you want and it won’t be stored as fat! It will only be used to help the body recover. This is because your muscles are depleted and your insulin sensitivity (how we absorb and use carbohydrates) is elevated so anything we eat is absorbed like a sponge by the muscles. Don’t believe me check out this study below Basically if you’ve trained hard, go home, eat and enjoy this completely guilt free. You’re body will actually thank you for it
Veikko A. Koivisto, Hanele Yki-Järvinen andRalph A. DeFronzo (1986) “Physical training and insulin sensitivity” Diabetes/Metabolism Reviews, Volume 1, Issue 4, pages 445–481, 1986