The Epicurean Bodybuilder

I'm just a wannabe bodybuilder who's passionate about the pleasures of good food. I'm currently on the Leangains plan and like to build my meals around it! If you've found my site helpful in any way, please #mc_embed_signup{background:#fff; clear:left; font:14px Helvetica,Arial,sans-serif; } /* Add your own MailChimp form style overrides in your site stylesheet or in this style block. We recommend moving this block and the preceding CSS link to the HEAD of your HTML file. */ Subscribe to the mailing list var _gaq = _gaq || []; _gaq.push(['_setAccount', 'UA-22947474-2']); _gaq.push(['_trackPageview']); (function() { var ga = document.createElement('script'); ga.type = 'text/javascript'; ga.async = true; ga.src = ('https:' == document.location.protocol ? 'https://ssl' : 'http://www') + '.google-analytics.com/ga.js'; var s = document.getElementsByTagName('script')[0]; s.parentNode.insertBefore(ga, s); })(); var _gaq = _gaq || []; _gaq.push(['_setAccount', 'UA-22947474-3']); _gaq.push(['_trackPageview']); (function() { var ga = document.createElement('script'); ga.type = 'text/javascript'; ga.async = true; ga.src = ('https:' == document.location.protocol ? 'https://ssl' : 'http://www') + '.google-analytics.com/ga.js'; var s = document.getElementsByTagName('script')[0]; s.parentNode.insertBefore(ga, s); })();

[epicureanbodybuilder]

Protein Berry Bread Pudding Cups

Wake up with bright berry-topped bread pudding that you can put together quickly (or even the night before!). With fresh fruit, leftover French bread, and protein icing, these beauties are a sweet start to the to your feeding window.

Macros for the entire recipe: Protein 52g/Fat 13g/Carbs 49g/Cal 533

Ingredients Cubed leftover French Bread, 50g, 2 Large Eggs ¼ cup 2% reduced fat milk 1 tablespoon Splenda (or your choice of sweetener) 1 teaspoon ground cinnamon 2 teaspoons vanilla extract 1 cup mixed berries 1 scoop (37g) Vanilla whey protein powder About 1-2 tablespoons water

1. Preheat oven to 350 degrees F (175 C) 2. Combine eggs, milk, Splenda, ground cinnamon and vanilla extract. Beat well until mixed. Pour custard over bread and lightly push the bread down with a fork until it’s covered covered (you want to make sure the custard is soaked up)

3. Line a cupcake pan with cupcake liners (I used a giant cupcake pan). Divide the bread pudding among the cups (make sure you also get any leftover custard into the cups. Divide berries among the tops of the bread pudding

4. Bake for 30-45 minutes or until top of bread pudding cups spring back when lightly tapped

5. In a small bowl, mix whey and 1 tablespoon water (or more) until it’s like a thick icing. Pour over the bread pudding. Enjoy!

Macros for the entire recipe: Protein 52g/Fat 13g/Carbs 49g/Cal 533

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Chocolate Pumpkin Donuts with Cookie Butter Glaze

Mmmmmm donuts! The subtle addition of pumpkin and cookie butter will be your new fall favorite treat!

Nutritional Info/Macros for per donut (makes about 6 in a standard donut pan): Protein 9g/ Fat 3g/Carbs 33g/ Calories 188

Ingredients

1/ 4 cup fat free Greek yogurt

1/3 cup Hershey’s Special Dark Baking Cocoa powder

1 large egg

1 scoop (33g) Vanilla Whey (or Casein) protein powder

¼ cup packed light brown sugar

½ teaspoon salt

1 teaspoon vanilla extract

1 cup all purpose flour

½ cup pure pumpkin puree

¾ teaspoon baking powder 2 tablespoons crunch or creamy Biscoff spread (or Trader Joe’s Cookie Butter) 3 tablespoon white chocolate chips

Instructions

1. Preheat oven to 350 F (176 C) and line a cupcake pan with cupcake liners or spray it with

nonstick cooking spray.

2. Mix protein powder, pumpkin puree, yogurt and cocoa powder in a small bowl and set aside

3. In a medium bowl, whisk egg, brown sugar, salt, and vanilla until smooth. Gradually add the chocolate/yogurt mixture in and whisk until well blended.

4. In another small bowl, whisk flour and baking powder. Stir this into the chocolate/egg/pumpkin puree brown sugar mixture just until everything is combined.

5. Divide the batter evenly among donut pan. Bake until a toothpick inserted into center of comes out clean, about 10-15 minutes 6. While the donuts are still warm, evenly spread cookie butter on top to make a glaze. Top with white chocolate chips.

[epicureanbodybuilder]

Olive Oil and Fig Swirl Gelato with Boozy Balsamic Strawberries

This recipe features Bertolli extra virgin olive oil in an unlikely form—creamy gelato!  The olive oil and fig swirls gives the gelato a fruity quality.  Fresh strawberries that have been macerated in balsamic vinegar from Bertolli and red wine adds a touch of sophisticated flavor to this great dessert!

MAKES about 1 1/2 Quarts, Macros for 1/4 cup: Protein 2g/Fat 15g/Carbs 26g/Cal 241

For the gelato:

1 cup sugar 6 egg yolks 1 cup Bertolli Extra virgin olive oil 3/4 cup fig preserves 4 cups half and half 2 tsp. vanilla extract 1 tsp. kosher salt

Instructions 1. Using a stand mixer, beat sugar and egg yolks in a large bowl until pale yellow (about 5 minutes) 2. Add Bertolli extra virgin olive oil in a slow and steady stream and continue beating until mixture is smooth and airy (about 3 minutes). Add half and half, vanilla, and salt, and beat until combined.

3. Pour into an ice cream maker and freeze according to manufacturer's instructions. Once the gelato has churned, place one layer of gelato in a freezer safe container. Quickly add a couple of dollops of the fig preserve. Add more gelato and filling. When you get to your top layer, give a couple swirly flourishes with your spoon to make the swirl. Place in freezer to make the gelato firm up. Top with boozy balsamic strawberries (directions below)

For the topping: 1 1/2 cup strawberries, cut into quarters 1 tablespoon Bertolli balsamic vinegar 2 tablespoons leftover red wine

Instructions Hull and cut the strawberries into quarters. Toss them into a bowl and drizzle with the balsamic vinegar and wine. Toss the strawberries in the juices and set them in the fridge to rest for an hour or so before topping gelato with it.

[epicureanbodybuilder]

Pulled Chicken Sandwich with Pickled Kale Slaw

Think you need a BBQ pit to make this sandwich? Nope! You can totally make this delicious pulled chicken sandwich at home in your oven. 

Macros for whole recipe: Protein 141g/Fat 14g/Carbs 14g/Calories 745

Ingredients

1 tablespoon light brown sugar

1 1/4 teaspoons salt

black pepper to taste

1 teaspoon paprika

1 lb skinless chicken breasts

1/3 cup apple cider vinegar or red wine vinegar

1 tablespoon ketchup

2 large cloves garlic, minced

1 teaspoon Sriracha (optional)

2 cups kale coleslaw mix or cole slaw mix

Directions

1. Preheat the oven to 375 F degrees (190 C). In a small bowl, mix 1/2 tablespoon brown sugar, salt, pepper, and paprika.

2. In a large baking dish, place the chicken breasts and rub with the spice mixture; cover with foil. Roast until cooked through, 35 to 40 minutes. Transfer the chicken to a cutting board and let cool slightly (keep the baking dish with the pan juices). Reduce the oven temperature to 275 F (135 C) degrees .

3. In a medium bowl, whisk the vinegar, ketchup, garlic, Sriracha and the remaining brown sugar and  about 1/4 tsp. each salt and pepper for the sauce.

4. Shred the chicken and then add 1/2 of the sauce and coat chicken. Cover with foil and place in the oven until the chicken is heated through, about 15 minutes.

5. Toss the coleslaw mix with the remaining sauce. Pile the chicken on buns (I used a brioche bun) and top it with the slaw or eat it with just the slaw. 

Macros for whole recipe: Protein 141g/Fat 14g/Carbs 14g/Calories 745

[epicureanbodybuilder]

Lemongrass Chicken Noodle Salad

Nutritional Info/Macros for whole recipe:Protein 50g/Fat 1g/Carbs 95g/Cal 626

For the chicken marinade (recipe adapted from vietworldkitchen.com):

8 oz chicken breast

1 tablespoon honey

½ tablespoon chopped garlic

½ tablespoon chopped onion

1 stalk lemongrass, trimmed and finely chopped (or substitute ½ teaspoon Chinese five                                                                                                          spice powder)

¼ teaspoon black pepper 1 ½ teaspoon dark (black) soy sauce 1 ½ tablespoon fish sauce

Combine all the ingredients and let the chicken marinade for at least 1 hour at room temperature or 24 hours in the fridge.

When you are ready to eat the chicken, grill at medium high temperature until chicken has cooked through. Set aside

For the noodles:

1 cup cooked noodles

½ head of Romaine lettuce

½ cucumber, sliced

**I used the Jiang Xi rice vermicelli found in most Asian supermarkets. If you aren’t used to cooking rice noodles, you need to first soak the dried noodles in tap water until it is somewhat soft (about 5 minutes). Then boil water and then put the noodles in. Cook noodles until it is tender but still chewy. Remove from boiling water, drain and rinse it with cold water. Keep a close eye on it while it is boiling because it will cook quickly **

Combine noodles, lettuce, cucumber and chicken. If desired, make the dressing below and toss the ingredients all in it.

Dressing (Nuoc Cham)

Juice from 1 lime

1 tablespoon splenda

¼ cup warm water

1 ¼ tablespoon fish sauce

1 clove garlic, minced

1 teaspoon Sriracha sauce

Mix until fully incorporated. Serve with salad or use as a dipping sauce

Nutritional Info/Macros for whole recipe

Protein 50g

Fat 1g

Carbs 95g

Cal 626

[epicureanbodybuilder]

Lemon Meringue Protein Cheesecake

A sweet and tangy slice of heaven :) Pretty much summer in a cheesecake!

Makes 8 slices: Macros/slice: Protein 14g/Fat 6g/Carbs 28g/Cal 221

Ingredients

Vanilla Wafer Crust:

124g (or about 36 cookies) Vanilla Wafers cookies

2 tablespoons melted butter

Meringue:

6 egg whites

1/4 cup white granulated sugar

1/2 teaspoon cream of tartar

Cheesecake:

8 oz  Fat Free Philadelphia Cream Cheese

6 oz Fage 0% Fat Free Greek Yogurt

1 whole egg

4 tablespoons Fat Free Condensed Milk

¼ cup non fat milk

1 scoop  Optimum Nutrition Creamy Vanilla Casein Powder (or whey)

Juice of 2 lemons and its zest

pinch of salt

INSTRUCTIONS

Part 1- For the crust:

1. Preheat the oven to 350 degrees F (176 C), and line or spray a 6 in round springform pan.

2. With a food processor or blender, grind cookies until it becomes crumb like. Take crumbs out and put into springform pan

3. Evenly mix melted butter with crumbs.  Press it evenly on the bottom of the springform pan. Bake for about 10 minutes. Let the crust cool before putting the cheesecake filling in.

Part 2- For the cheesecake:

1. Keep the temperature at 350 F

2. Using a stand or hand mixer, mix cream cheese on medium until creamy. Add fat free condensed milk and continue mixing until incorporated. Scrape sides of bowl.

3. Add the rest of the ingredients (except for egg ) - mix on medium for 3 minutes.

4.Add egg one but don’t over mix it

6. Bake cheesecake for 15 minutes. You’ll need to make the meringue while this is baking.

Part 3- For the Meringue

1. Make sure your bowl and whisk attachment is very clean or else your egg whites will not fluff up

2. Beat the egg whites and cream of tartar until foamy.

3. Add the sugar slowly, continuing to beat at highest speed.

4. Meringue will stand in stiff peaks when it is done.

5. When the end of the 20 minutes is over, take cheesecake out and spread meringue all over, making sure it covers the top and edges completely. Lower the heat to 325 F (162 C)

6. Place cheesecake back into the oven and bake for another 25-35 minutes. You’ll want the top of the meringue to be golden when you take it out.

7. Let it cool to room temperature and then let it hang out in the fridge until it’s thoroughly chilled (overnight is best)

Makes 8 slices: Macros/slice: Protein 14g/Fat 6g/Carbs 28g/Cal 221

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Not A Chunky Monkey Protein Cookies

Chewy cookies inspired by the Ben and Jerry's Chunky Monkey ice cream.

So easy that even a monkey can bake these ;)

Macros for whole recipe (Makes about 4 cookies): Protein 41g/Fat 11g/Carbs 71g/ Calories 502

Ingredients

1 ripe banana

1/2 cup dry old fashioned oats

4 tablespoons Peanut Butter Powder (can use real peanut butter too, just adjust macros accordingly)

2-3 tablespoons water

1 scoop (30g) Vanilla Whey or Chocolate whey protein powder

1 tablespoon semi sweet chocolate chips

1. Preheat oven to 350 F (176 C) and line a baking sheet with parchment paper (or spray with non stick cooking spray).

2. In a medium bowl combine all ingredients until you get it to be dough like (it will be sticky).

3. Drop 4 equal sized balls into to the baking sheet. Lightly press down with a fork or fingertips. Bake for 10-15 minutes. Remove from oven and let cool on cookie sheet before eating.

Macros for whole recipe (Makes about 4 cookies): Protein 41g/Fat 11g/Carbs 71g/ Calories 502

[epicureanbodybuilder]

Easy Hainanese (Singaporean) Chicken

This national dish of Singapore is simply made with chicken breast poached in broth with ginger and garlic. It is accompanied by steamed rice, and a delicious chili and ginger sauce.

Macros for whole recipe: Protein 124g/Fat 13g/Carbs 152g/Calories 1257

Ingredients

1 lb boneless skinless chicken breast

3 cups chicken broth for the chicken, 1 1/2 cups broth for the rice

1/2 onion, chopped

pepper to taste

about 1 knob (or less if you don’t like it) ginger, peeled, roughly sliced

1 cup uncooked white rice

Sliced Cucumbers

For the sauce

3- 4 tablespoons (or less) Sriracha

1 tablespoon lime juice

2 tablespoon reserved broth from the chicken

2 teaspoon sugar

4 cloves garlic, minced

1 teaspoon ginger, minced

a generous pinch of salt, to taste

1. Place chicken broth, onion, and ginger  in a saucepan over medium-high heat and bring to a gentle boil. Add chicken breasts and bring the broth back to a simmer (add a little water if the stock doesn’t quite cover the chicken).  As soon as the broth starts simmering, cover the saucepan with a lid and simmer until just cooked through (155°F) for breasts, 35 to 50 minutes. Transfer chicken to plate.

2. Place rice and broth in a saucepan over medium-high heat and bring to the boil then reduce heat to low, put a lid on and cook gently for about 12 minutes, giving it a stir after about 5 minutes. Remove from heat and stand, covered for 5 minutes. Fluff up with a fork before serving.

*easier method- use a rice cooker substituting broth for water

3. For the sauce

Mix your chili sauce ingredients in a small bowl until evenly mixed.

4. Slice each chicken breast and serve on a plate with your rice and some cucumber pieces. Put your hot poaching broth into small bowls to serve alongside the chicken, rice, and chili sauce.

Macros for whole recipe: Protein 124g/Fat 13g/Carbs 152g/Calories 1257

[epicureanbodybuilder]

Chicken and Protein Waffles

This Southern classic dish gets an Epicurean Bodybuilder makeover. Make it fit your macros today! Macros for whole recipe: Protein 101g/Fat 22g/Carbs 53g/Calories 823

Baked Chicken

8 oz chicken breast, cut into large strips

1 teaspoon salt

1 teaspoon Cayenne pepper

1/2 cup Panko bread crumbs

1 large egg, beaten

1. Preheat oven to 425 F, line a baking sheet with parchment paper

2. Put beaten egg in shallow bowl and panko bread crumbs (with the salt and cayenne pepper mixed in with the crumbs) in another shallow bowl

3. Place chicken strips in the bowl with eggs and coat evenly

Next, place strips in the bowl with panko and coat evenly

Transfer to baking sheet

Bake chicken until well browned and cooked through, 20 to 30 minutes (this is a good time to make your waffles!)

Protein Waffles

1/2 Cup Cottage Cheese 2% Fat

1/4 cup all purpose flour

1 large egg

1 teaspoon baking powder

1 tablespoon Splenda

1. Mix all ingredients in a blender until smooth.

2. Spray both surfaces of your waffle iron with cooking spray

3. Ladle about 1/4 cup to 1/2 cup batter onto the iron and close it. It’s normal for some batter to seep out of the iron, but it there is excessive leakage use less batter for the next batch of waffles.

4. If your waffle iron is like mine, cook until the indicator light shows that the cooking is complete (or until no more steam comes out). The waffle should be golden brown and crispy. If it is still soft, try toasting it with the lightest setting in your toaster.

5. Serve with baked chicken (and bacon like I did but that is completely optional) and pancake syrup

Macros for whole recipe: Protein 101g/Fat 22g/Carbs 53g/Calories 823

[epicureanbodybuilder]

Protein Cookies and Cream Cheesecake Cups

Can't decide between cookies, cheesecakes or cupcakes?  Now you don't have to! These cupcakes feature a cookie bottom and a creamy cheesecake top!

Macros for each cheesecake cup: Protein 17g/Fat 7g/Carbs 22g/Calories 215

Ingredients

8 oz Fat Free Philadelphia Cream Cheese

6 oz  Fage 0% Fat Free Greek Yogurt

1 whole egg

1/4 Cup Granulated Splenda

1/4 Cup non fat milk

1.5 scoop  Optimum Nutrition Creamy Vanilla Casein Powder (or Whey)

1 teaspoon Vanilla Extract

pinch  of Kosher salt

6 Oreos (I used a variety…Red Velvet Oreo, Reese’s Peanut Butter Cup Oreo, and Chocolate Chip Cookie Dough Oreo)

30 g semi sweet chocolate chips

30 g white chocolate chips

1. Preheat oven to 300 F (148 C).

2. Line a cupcake pan with 6 cupcake wrappers. Place an Oreo in the bottom of each liner

3. Using a stand or hand mixer, mix cream cheese on medium until smooth and creamy. Add Splenda and continue mixing until incorporated. Scrape sides of bowl.

4. Add the rest of the ingredients (except for egg) - mix on medium for 3 minutes.

5. Add eggs, one a time until it’s mixed (don’t over mix it or you’ll get large cracks and the cheesecake will flatten).

6. Pour batter to almost the top of the liner. Equally top each cupcake with the white and semi sweet chocolate chips.

7. Bake for about 20- 25 minutes or until center is kind of wobbly (but still firm). Remove and cool to room temperature. Wrap and refrigerate in tins for 4 hours or overnight.

Macros for each cheesecake cup: Protein 17g/Fat 7g/Carbs 22g/Calories 21

[epicureanbodybuilder]

Sweet or Savory Dishes to Keep You Fuller Longer

It can take time to get used to the limited carbs that you have to work with on if you are on a cut. The secret to staying fuller longer is by eating volume-filling foods. Volume foods are foods that physically have a lot of volume (or size) to them, but they are typically low in calories. Below are two voluminous dishes that that will keep you satiated and not wreck your macros.

Savory!

Oatmeal Risotto

Macros for the whole recipe: Protein 77g/Fat 31g/Carbs 68g/Calories 848

Ingredients

1 ¼ cup dry old fashioned or steel cut oatmeal

4-5 cups chicken or vegetable broth

1 ½ teaspoons unsalted butter

½ teaspoons salt

½ of a medium onion, chopped

2-3 cloves garlic, minced

½ cup peppers (green, red, or yellow), chopped

fresh black ground pepper to taste

2 teaspoons Italian Seasoning

¼ cup Parmigiano Reggiano

Fresh thyme, 1 sprig

8 oz leftover chicken (I used chicken breast)

1 large egg, poached

1. In medium saucepan with lid, heat stock over medium heat until simmering, then reduce heat to low and keep covered.

2. Meanwhile, melt butter in a large high-sided skillet over medium-high heat. Add onions and salt; cook 2 minutes, stirring frequently. Add peppers, garlic, thyme and Italian seasonings; cook until vegetables are soft, stirring frequently.

3. Reduce heat to medium. Add oatmeal; cook 1 minute, stirring constantly. Add 2 ladles of hot broth, cook until oats have absorbed almost all of the liquid. You’ll just continue adding broth at this point, 1 ladle at a time, and stirring.  Unlike risotto made of rice, you won’t have to stand by the pot and stir constantly, but you should stir frequently. The oats should take about 20-25 minutes to cook (it’s done with the oatmeal is soft).

4. Stir in 1/4 cup cheese and cooked chicken. Serve in a bowl, top with the optional poached egg

Sweet!

Protein Fluff Soufflé

Macros for whole recipe: Protein 56g/Fat 6g/Carbs 30g/Calories 398

Ingredients

For the Souffle

1 scoop (30g) vanilla whey or casein protein powder

6 large eggs at room temperature, egg whites only (do not use liquid egg whites because it won’t soufflé)

¼ cup Splenda (you can also use sugar but the carbs will be bumped up)

2 teaspoons vanilla extract

Directions: 1. Preheat oven to 350 degrees F (176 C). Spray a round cake pan with some nonstick cooking spray. 2. Separate egg whites (make sure yolks do not get into the egg whites or the soufflé won’t rise). Put egg whites and the rest of the ingredients in the bowl of your stand mixer (or a large bowl if you are using an electric hand mixer).

3. With the whisk attachment, mix on highest speed until you get stiff high peaks. 5. Place batter in cake pan and evenly smooth the top. Bake for 20 minutes or until the top is golden brown. When you take it out, let cool for a few minutes. Once it’s cooled, prepare fluff.

For the fluff

¼ cup COLD non fat milk

½ cup frozen sliced strawberries

½ cup fresh sliced strawberries

Your choice of sweetener (I used 1 tablespoon Splenda)

1 tablespoon chocolate chips

Watch how I make protein fluff here! https://www.youtube.com/watch?v=ktUFlpDkrjU

1. In a stand mixer (or a big bowl with an electric hand mixer), mix protein powder, cold milk and your choice of sweetener on HIGH until mixture gets thick

2. Add frozen fruit and continue mixing on high until fluff gets thicker (about 5-8 minutes).

3. Spread the protein fluff evenly on the top of your soufflé. Top with fresh sliced strawberries and 1 tablespoon chocolate chips.

[epicureanbodybuilder]

Mac and Cheeseburger

Macros for the entire recipe:Protein 106g/Fat 45g/Carbs 85g/Calories 1130

America’s favorite cheesy comfort food on a classic burger. This deceptively looks rich but you’ll soon learn that it is far from being it!

The baked macaroni and cheese is based on my original recipe and it surrounds a juicy beef patty. I chose a 91% lean ground beef but feel free to go with a fattier cut (just don’t forget to adjust the macros to account for that swap!). *Note- in order to make your buns the mac and cheese needs to chill in the fridge for an hour or two*

Ingredients

8 oz 91% lean ground beef

Salt and pepper

1 cup 2% Cottage Cheese

¾ cup Sargento Reduced Fat Cheddar Jack Shredded Cheese 

1/4 of a large onion, chopped

3 garlic cloves

1 tablespoon Dijon Mustard

2 teaspoons red pepper flakes

98g dry elbow macaroni

For the macaroni and cheese

1. Preheat oven to 375 F (190 C). Spray a small baking sheet with non stick cooking oil or line with parchment paper. Set aside

2. In a pan sprayed with nonstick cooking spray, over medium heat, saute onion and garlic until onions are golden brown. Remove and cool. Once the onions and garlic are cooled, add mixture to a blender or food processor and puree until smooth. Add red pepper flakes, mustard, cottage cheese and blend until it’s smooth and uniform. Place in a large bowl.

3. Cook macaroni and drain. Add cooked macaroni to cheese mixture and combine.

4. Evenly pour the macaroni mixture into the prepared baking sheet and sprinkle the shredded cheddar cheese on top.

5. Bake for 20-25 minutes or until golden. Cool and then chill in fridge until firm.

6. Once macaroni is firm, get a round cookie cutter (I used a pint glass, ha) to cut into circle “buns”. Make 4 buns and set aside and prepare burgers. You’ll have leftover mac and cheese to for next time (or eat it along your burgers!)

For the Burger

1. Preheat a pan over medium heat.

2. Make two equal size patties from the ground beef. Season with salt and pepper.

3. Cook the patties on the pan, about 3 minutes per side. When it’s cooked, set aside in another dish. Place macaroni buns in the pan and warm for a minute or two. Place burgers in between mac and cheese buns and eat!

Macros for the entire recipe:  Protein 104g/Fat 45g/ Carbs 85g/Calories 1130

[epicureanbodybuilder]

Red Velvet Oreo Protein Fluff

Here’s a special Valentine’s Day edition of protein fluff! If you don’t already know, protein fluff is an amazing way to satisfy your sweet tooth and can keep you full (it’s verrrrrry voluminous!).  Feel free to substitute regular Oreos if you cannot find the Red Velvet edition.

Macros: Protein 27g/Fat 8g/Carbs 30g/ Calories 296

Watch how I make protein fluff here! https://www.youtube.com/watch?v=ktUFlpDkrjU

Red Velvet Oreo Protein Fluff

Ingredients

1 scoop whey or casein protein powder (I used Optimum Nutrition’s Creamy Vanilla Whey)

¼ cup COLD non fat milk

about ¼ cup frozen strawberries (slice them before freezing to make it easier for the fluff)

Your sweetener of choice (I put in 1 tablespoon of Splenda)

2 cookies, Red Velvet Oreos, crushed into big chunks

1. In a stand mixer (or a big bowl with an electric hand mixer), mix protein powder, cold milk and your choice of sweetener on HIGH until mixture gets thick

2. Add frozen fruit and continue mixing on high until fluff gets thicker (about 5-8 minutes)

3. Put fluff in a bowl and top with crushed Red Velvet Oreos :D

[epicureanbodybuilder]

Stowaway Steak Bites with Garlic Butter

For those of you who follow me on Instagram, you already know that it’s filled with photographs of food with sprinklings of my other love, beauty products!

I decide to bring my two loves together by celebrating the prelaunch of Stowaway Cosmetics, a new company (that I’ve been following for a while) that brings you high quality, portable mini sized makeup with this recipe for bite sized steak. The garlic butter helps gives the steak an extra boost of flavor. Speaking of extras, you can earn your own free sample of Stowaway by clicking this link. (Make sure that your friends share the link soon so they can also earn makeup, since there are only 6 days left)

Total Macros for the 4 pieces of steak (including 4 teaspoons butter): Protein 125g/Fat 65g/Carbs 0/Cal 1,124

Each 4 oz steak with 1 teaspoon butter: P 31g/F 17g/Carbs 09/Cal 281

For the compound butter

4 tablespoon unsalted butter, softened

2 cloves garlic, minced

Fresh black pepper

2 scallions, chopped

 Directions:

 1.   Spray a large skillet with non-stick cooking spray. Over medium heat, sauté minced garlic until it has softened. Cool and set aside.

2.   In a bowl, add softened butter, fresh black pepper (to taste), chopped scallions and cooled minced garlic.

3.   Combine all the ingredients until well blended. Chill until needed and store it in a small re-sealable container. You’ll use 1 teaspoon per steak, so save the rest for another time 

For the steak:

1 lb beef tenderloin, cut each steak in half vertically to create four pieces (about 4 oz each)

Salt and pepper

 Directions for the steak

 Adjust oven rack to middle position and heat oven to 275 degrees F (135 C).

1.   Pat steaks dry with paper towel. Cut each steak in half vertically to create four 4oz steaks. Season entire surface of steaks liberally with salt and pepper; gently press sides of steaks until uniform 1 1/2 inches thick.

2.   Place steaks on wire rack set in rimmed baking sheet; transfer baking sheet to oven. Cook until instant-read thermometer inserted in center of steak registers 90 to 95 degrees F (32- 35C) for rare to medium-rare, 20 to 25 minutes, or 100 to 105 degrees F (37-40 C) for medium, 25 to 30 minutes.

3.   Heat a skillet with nonstick cooking spray over high heat until smoking. Place steaks in skillet and sear steaks until well-browned and crusty, about 1 1/2 to 2 minutes, lifting once halfway through to redistribute fat underneath each steak. (Reduce heat if fond begins to burn.) Turn steaks and cook until well browned on second side, 2 to 2 1/2 minutes. Sear sides until browned. Top with 1 teaspoon of the compound butter

4.   Transfer steaks to wire cooling rack and let rest for 5 minutes.

5.   Eat and enjoy!

Total Macros for the 4 pieces of steak (including 4 teaspoons butter): Protein 125g/Fat 65g/Carbs 0/Cal 1,124

Each 4 oz steak with 1 teaspoon butter: P 31g/F 17g/Carbs 09/Cal 281

Don't forget to check out the Stowaway Link (Good for 7 days) for free makeup!

[epicureanbodybuilder]

Soft Pretzel Bites and Cheesy Dip

Adapted from http://sallysbakingaddiction.com/2014/07/20/soft-pretzel-bites

Chewy pretzel bites served with a creamy cheesy dip is the ultimate Superbowl snack!

Macros (makes about 42 bites) for each pretzel: Protein 1g/Fat 1g/Carbs 9g/Cal 46

Macros for cheese dip: P 24g/F5g/Carbs 10g/Cal 180

Ingredients: For the pretzels:

1 and 1/2 cups (300ml) warm water (lukewarm, no need to take temperature)

2 1/4 teaspoon instant yeast

1 teaspoon salt

1 Tablespoon (8g) light brown sugar

1 Tablespoon (15g) unsalted butter, previously melted and not scorching hot

3 cups all-purpose flour + about 1/4 cup or more for the counter surface to knead

1 large egg, beaten

coarse sea salt for sprinkling

1/2 c of baking soda for the boiling water

For the dip

1 cup of 2% fat cottage cheese

1/2 tablespoon ranch dressing mix

Directions:

1. Dissolve yeast in warm water. Stir with a spoon until fairly mixed. Add salt, sugar, and melted butter; stir until fairly combined.

2. Slowly add 3 cups of flour, 1 cup at a time. Mix with a dough hook attached to stand mixer (or with a wooden spoon) until dough is thick. Add a little more flour until the dough is no longer sticky. Knead the dough for about 3 minutes and shape into a ball. Place in a large mixing bowl that has been lightly coated with nonstick spray. Cover and let the dough rest in a warm area for about 10 minutes.

3. Preheat oven to 425F degrees (218 C). Line two large baking sheets with parchment paper or silicone baking mats. Set aside.

4. With a sharp knife, cut ball of dough into 6 sections. Roll the dough into six 20-inch long ropes. Cut the rope into 1.5 inch pieces to make bites.

5. Boil 9 cups of water with 1/2 cup of baking soda. Drop 8-10 pretzel bites into water and let sit for 20 seconds. Remove with a spatula and place onto the prepared baking sheet. Make sure the bites aren't touching.

6. Brush beaten egg over each pretzel bite. Sprinkle with sea salt. Bake batches for 15 minutes each, or until golden brown. Remove from oven and serve with cheese dip.

Note:

Pretzel bites remain fresh for up to 3 days in an airtight container, though they will lose some softness. Pretzel bites freeze well for up to 3 months. Thaw and reheat in the oven at 300F degrees until warm.

*Make ahead instructions for dough: the prepared pretzel dough may be refrigerated for up to one day or frozen in an airtight container for three months. Thaw frozen dough in the refrigerator overnight. Refrigerated dough can be shaped into pretzels while still cold, but allow some extra time for the pretzels to puff up before the baking soda bath and baking./

For the Cheese dip

1. In a food processor, process cottage cheese and ranch dressing mix until smooth. Add pepper to taste. Scoop into a small bowl and serve with pretzel bites!

Macros (makes about 42 bites) for each pretzel: Protein 1g/Fat 1g/Carbs 9g/Cal 46

Macros for cheese dip: P 24g/F5g/Carbs 10g/Cal 180

[epicureanbodybuilder]

Mini Chicken Pot Pies

Mini Chicken Pot Pies

Macros for each pot pie: Protein 24g/ F23g/Carbs 37g/Fiber 3g/ Calories 443

Puff pastry is a magical thing. It can transform a normal dish into something fancy (yes, even if you do have it store bought…I’m talking to you Ina Garten). This recipe is a great way to get your puff fix!

Ingredients

8 oz leftover cooked chicken breast

1 cup low fat Campbell’s condensed cream of mushroom soup

Pepperidge Farm Puff pastry sheets (each mini pie will need about 1 strip (or 1/6 of a sheet, 41g) that’s cut in half

1 small onion, chopped

2 stalks celery, chopped

2 cloves garlic, minced

  Directions

 1. Remove puff pastry from freezer to thaw. Put 4 ramekins on a baking sheet.

2. Pre-heat oven to 425 degrees F (219 C). 3. Shred or dice the cooked chicken breast. Set aside.

4. Then in a large pan on medium-high heat, spray some nonstick cooking spray and add onions, celery, and garlic. Cook until vegetables are soft and then add the chicken.

5. Add the cream of mushroom soup and cook for about 5 minutes

6. Divide the filling between the 4 ramekins. Place the strips of puff pastry on top of each ramekin.

7. Bake for 15 minutes. Decrease the heat to 400 degrees F and bake until the crust is puffed and golden brown and the filling is bubbly, another 10 to 15 min. Cool and then serve. 

Macros for each potpie: Protein 24g/ F23g/Carbs 37g/Fiber 3g/ Calories 443

To purchase the ebook, please visit https://gumroad.com/l/ebbbook

[epicureanbodybuilder]

Toasted S’mores Protein Cheesecake

Let’s start the New Year off with a bang! S'mores Cheesecake is easy to make with creamy cheesecake filling, chocolate syrup, a graham cracker crust and toasted marshmallows on top!

By the way, I have an exciting offer/gift for all EpicureanBB readers at the bottom of this post. Bon Appetit!

Macros for the whole cheesecake: Protein 142g/Fat 67g/Carbs 303g/Fiber 9g/ Calories 2407

Per slice (8 slices): P 18g/F 8g/C 38g/Calories 301

Graham Cracker Crust:

8 crackers

1/4 cup melted butter

4 large marshmallows

  Topping

15 pieces large marshmallows

32g sugar free chocolate syrup (reserve for later)

  Cheesecake:

12oz  (340g)- Fat Free Philadelphia Cream Cheese

10oz  (280g) Fage 0% Fat Free Greek Yogurt

1 whole egg

1/2 Cup Granulated Splenda

1/4 Cup  non fat milk

2 scoops  Optimum Nutrition Creamy Vanilla Casein Powder (or whey)

2 teaspoon Vanilla Extract

pinch of salt

INSTRUCTIONS

For the crust:

1. Preheat the oven to 350 degrees F (176 C), and line or spray a 6 in round springform pan. 

2. With a food processor or blender, grind crackers until it becomes crumb like. Take crumbs out and put into springform pan

3. Evenly mix melted butter with crumbs.  Press it evenly on the bottom of the springform pan. Top with 4 large marshmallows. Bake for about 10 minutes. Let the crust cool before putting the cheesecake filling in. 

  For the cheesecake:

1. Lower heat to 325 degree F (162 C)

2. Using a stand or hand mixer, mix cream cheese on medium until creamy. Add Splenda and continue mixing until incorporated. Scrape sides of bowl.

3. Add the rest of the ingredients (except for eggs ) - mix on medium for 3 minutes. 

4.Add eggs, one a time until it’s mixed (don’t over mix it or you’ll get large cracks and the cheesecake will flatten)

5. Top cheesecake with marshmallows.

6. Bake cheesecake at 325 degrees F  (162 C) for 30 minutes. Lower heat to 200 degrees F (93 C) and bake for 50 minutes-1 hour. The center should be kind of wobbly (but still firm). Remove and cool to room temperature. Wrap cheesecake and refrigerate overnight. When you are ready to serve, add chocolate syrup to the top of the browned marshmallows.

 I also have an exciting announcement!

I am a macro coach for my brother’s Fitocracy Team Fitness group, Your Ultimate Transformation. 

It’s a yearlong group that will get you to the best shape of your life. Here’s the progress of one group trainee who also ate a ton of my cheesecakes.

I’m offering readers 25% off to join the group by using the code YUTFM25, where you can work with Miss America’s trainer… aaand me of course! :)

Join Your Ultimate Transformation here.