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Craving something sweet? Eating healthy does not have to be boring. You can still eat your cake without the guilt and feel great. These homemade recipes are delicious, nutritious and protein packed to meet your fitness and fat loss goals.
When it comes to healthy eating many people presume it is all about chicken and a salad. Don’t get me wrong, those foods are great and can be a part of daily meals, however when you are full swing into making changes with nutrition it is good to know that you can still eat a variety of food that will satisfy your mind, body and belly. This is important to help maintain those nutrition changes for the long term so that you don’t bounce back to old habits and lose track of all the positive changes made.
Make a smarter choice with dessert by putting protein first. You can still incorporate foods with fats and carbohydrates, however protein has its place. Here are a few benefits of adding protein to a dessert.
Three Benefits of Protein in Dessert
- Satiety – Protein helps to promote feelings of fullness which will satisfy that sweet tooth in the evening.
- Fat Loss – Protein helps improve the metabolism and trigger protein synthesis which helps preserve lean muscle mass.
- Build and Maintain Muscle – Help recovery from your workouts and improve fat loss.
Here are the five protein dessert recipes:
Blueberry Protein Cake
- 40g oats (measure uncooked)
- 1 ripe banana
- 4 tbsp protein powder (approx. 16g – I used plain protein powder)
- 1 tsp cinnamon (might not need this if using a flavoured protein powder)
- 1 tsp vanilla extract (might not need this if using a flavoured protein powder)
- 2 egg whites
- 75g quark
- ½ tsp baking powder
- 1 tsp honey
- 40g blueberries
- Preheat the oven to 175c degrees.
- Line a small baking dish with baking paper (I used a small loaf tin).
- Mix all ingredients, except the blueberries, in a blender until well combined and the oats are fully broken down
- Once done, stir in the blueberries.
- Then pour the mixture into the baking dish.
- Bake in the oven for 35 to 40 minutes.
- Enjoy this delicious cake with some fruit on the side.
No Bake Protein Bars
- 4 scoops Chocolate or Vanilla Protein Powder (if using plain protein powder add cocoa powder or vanilla to the mix)
- ½ cup (120g) Almond butter or peanut butter
- 2 cups (170g) Oats
- ¼ cup Water (maybe 2 tbsp.)
- Optional: cinnamon
- Mix all ingredients together in a big bowl.
- After you have mixed the ingredients well, push it all down into a baking dish pan with a wooden spoon.
- Put in the fridge for a couple of hours.
- This should cut into 8 pieces. Have 1 or 2 as a snack.
- **Other additional items could include dark chocolate chunks, almonds, unsweetened coconut, and dried blueberries (Keep in mind the more add-ins, the higher the calories per bar – keep this as an every now and then thing).
- 40g oats
- ¾ tsp baking powder
- 2 tbsp unsweetened apple sauce
- 2 tbsp almond milk
- 2 egg whites
- 1 tsp honey
- Mix all ingredients in a blender until well combined and smooth.
- Heat up some coconut oil in a pan and pour the batter into the pan.
- Fry on both sides and then place the pizza on a baking sheet. *Use the grill and grill in the oven at 200c degrees for a few minutes.
- Remove and let the pizza cool for a bit then top with delicious extras.
- Topping ideas: Quark or greek yoghurt, peanut or almond butter, berries or sliced banana, a drizzle of honey.
- 3 eggs
- 1 medium-large banana
- 3 tsp coconut oil
- Crack the eggs into a jug.
- Add the desired amount of cinnamon and whisk together.
- Heat a pan.
- Mash the banana and add to the jug and combine all ingredients together.
- Add one teaspoon of coconut oil to the hot pan.
- Once melted add a ladleful of the batter.
- Cook on one side until it is solid enough to flip, it should be browned but not burnt.
- Flip to the other side and cook for 30 seconds.
- Serve on a plate and cook the rest following the steps.
Peanut Butter Cranberry Cookies
Makes 6 huge or 12 regular cookies
- 1 cup (85g) oats
- ½ cup applesauce
- 2 scoops protein powder
- 2 tbsp peanut butter
- 2 egg whites
- 1 teaspoon honey
- ¼ cup low sugar dried cranberries
- Preheat oven to 200c degrees.
- Mix all ingredients together to make a batter.
- Add dollops of the batter on a baking sheet making each cookie to the desired size.
- Bake for 15 minutes.
- Optional: These are crunchy, if you want a softer texture add ¼ cup of almond milk or greek yoghurt.
Enjoy a delicious dessert knowing you are feeding your mind, body and belly with happiness!