Brotein Shake

This year, so far, I’ve tried to emphasize protein in my diet. Why am I trying to emphasize protein?

  1. I’m not a big meat eater, so I’m always looking for alternatives that actually have a significant amount of protein.
  2. Since I’m a gym rat, I know that eating protein will help support my workouts.
  3. I’ve realized that I physically feel better when my meals are protein focused rather than carb focused. I feel fuller, longer and I have more energy.

To supplement my real food sources of protein, I use protein powder and bars. Here are my go-tos:

My morning protein shake has Metabolic Nutrition Protizyme whey protein powder in the vanilla cake flavor. Something about metabolic protizyme screams delicious, right? It has 25 grams of protein per 122 calories which is one of the best ratios I’ve seen out there. And it only has 1 gram of sugar per serving. Plus the flavor and texture work well in my smoothie.

Sadie Dishes- Brotein Shake

For my occasional post workout protein shake snack is Vega Protein & Greens in vanilla flavor. It’s a plant based protein powder that includes 2 servings of greens per scoop. The protein to calorie ratio is 20 grams per 110 calories. It’s not quite as delicious as my morning smoothie, but I think it really does the trick! Even just half a scoop helps out a lot! Pro tip- mix it with almond milk, never just water!

Sadie Dishes- Brotein Shake

And lastly, when I’m traveling or on the go, I’m partial to thinkThin High Protein Bars. They are not extremely delicious, but very palatable and they do the job. They have 20 grams of protein for 240 calories which makes for a solid recovery snack or mid afternoon, I don’t know if I can make it to dinner, travel snack. It’s a real happy medium between the high calorie protein bars, and the dinky granola bars with 4 grams of protein and tons of sugar.

Sadie Dishes- Brotein Shake

What are your creative, or not so creative, protein options?

Peanut Butter Granola Bars

So I’m going through a little bit of a granola bar baking phase thanks to the fabulosity of the pumpkin granola bars, that I have made several times at this point.  I decided to switch it up a little and try a granola bar recipe from Martha.  This recipe is great because it doesn’t have a million ingredients (sometimes granola ingredients can add up quickly), and it had all the best stuff: peanut butter, dried cranberries, sliced almonds, and oats!

I decided to make a couple alterations as usual.  First, I felt the need to add some mini chocolate chips, of course.  And second, I threw in some protein powder just for fun.  I will try protein powder in anything these days.  Don’t worry, I’m aware that I’m weird.  Martha’s recipe only makes an 8 x 8 pan’s worth, but since I was made these for a big group I tripled the recipe and used a full cookie sheet.

To make them more portable I ended up wrapping them individually!  They’re a great snack when you’re on the go!

Peanut Butter Almond Granola Bars

Adapted from Martha, yields about 24 bars depending how you slice them.

Ingredients

  • 1 ½ cups old fashioned rolled oats
  • 1 ½ cups sliced almonds
  • 1 ½ cups dried cranberries
  • 1 ½ tsp ground cinnamon
  • 2 “scoops” protein powder (optional)
  • 1 ½ cups creamy peanut butter ( I used an entire 15 oz jar)
  • 1 ½ cups light brown sugar
  • 9 Tbs oil
  • 1 tsp salt
  • 3 egg whites
  • 1 cup mini chocolate chips

Method

  1. Preheat oven to 350.  Prepare a cookie sheet with parchment.
  2. Combine the oats, almonds, cranberries, protein powder, and salt in a bowl.
  3. In a small pot over medium heat, combine sugar, oil, and peanut butter.  Cook for about 5 minutes until brown sugar is completely melted.
  4. Pour warm mixture over oat mixture.  Stir to combine.  When mixture is slightly cooled add egg whites and continue to mix to ensure that the eggs don’t cook.
  5. Spread mixture out on parchment lined cookie sheet.  Sprinkle top with mini chocolate chips (if you add them earlier they will just melt into the mixture).
  6. Bake 30-40 minutes until golden brown.

Pumpkin + Protein = Perfect

Are you tired of pumpkin yet?  I’m not.  I found a great pumpkin granola bar recipe, and I needed to try it.  It was one of those recipes that I searched for on a couple sites, and they pretty much all brought me back to same recipe.  I took that as a sign that this recipe is a good one.  I like the recipe because it doesn’t have flour, eggs, or butter.  Instead, just applesauce.  The only thing I thought could make the recipe better would be protein powder.  So I added some.

I added a “scoop” which is about 25g, so it only really added a few grams of protein to each bar.  I was surprised, however, that the protein powder had a negligible affect on the taste and texture of the final product.  Score!

Pumpkin Protein Granola Bars

Yields about 9 bars (one 8 x 8 square pan) adapted from Sweet Pea’s Kitchen

Ingredients

  • 3 cups old fashioned oats
  • 1/2 teaspoon pumpkin pie spice
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/2 teaspoon salt
  • 3/4 cup light brown sugar
  • 1/2 cup pumpkin puree
  • 1/4 cup applesauce
  • 1/4 cup honey
  • 1 teaspoon vanilla extract
  • 3/4 cup mini semi-sweet chocolate chips
  • 1/2 cup dried cranberries
  • 1/2 cup chopped pecans
  • 1 scoop vanilla protein powder

Method

  1. Preheat the oven to 350. Cover an 8 x 8 square pan with parchment and/or nonstick spray.
  2. Combine oats, spices, protein powder, and salt in a bowl and set aside while you combine the brown sugar, applesauce, honey, pumpkin, and vanilla in different bowl.
  3. Pour the wet mixture over the dry and stir well to combine.  Add the cranberries, chocolate chips, and pecans.  Make sure the ingredients are well distributed.
  4. Pour batter into the prepared pan.  Bake 30-35 minutes.  Allow to cool and enjoy!
    Packed up and ready for an adventure!