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[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

[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

[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]

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]

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]

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]

Banana Spice Muffins

Macros:

If made into 6 giant muffins

Per muffin: Protein 19g/Fat 4g/Carbs 58g/Fiber 3g/Calories 341

If made into 12 muffins Per muffin: Protein 10g/Fat 2g/Carbs 29g/Fiber 2g/Calories 170

Ingredients

2 medium bananas, mashed

1 cup non fat Greek yogurt

½ cup brown sugar, packed

2 large eggs

1 tablespoon vanilla extract

1/2 teaspoon ground black pepper

3 teaspoon ground cardamom

1 cup Quaker Old Fashioned Oats (you can also use quick cooking oatmeal)

1 ¼ cup flour

½ teaspoon salt

½ tablespoon baking powder

2 scoops Optimum Nutrition Creamy vanilla casein

  Instructions

Line a 12 (for normal sized) or 6 (for giant muffins) muffin tin with paper lining or spray it with nonstick cooking spray.

Preheat oven to 350 F (176 C)

In a large bowl, mix the mashed bananas, yogurt, casein, eggs, brown sugar, and vanilla extract until everything is mixed well.

In another bowl, mix the oats, flour, black pepper, cardamom, salt, and baking powder until everything is incorporated. Slowly add the dry ingredients into the banana mixture and mix just until everything is incorporated.

Pour the batter into the muffin cups and bake for about 30-40 minutes for the giant muffin pan and about 20- 30 minutes for normal sized muffin pan or until a toothpick is clean when you insert it in the middle of the muffin.

If made into 6 giant muffins

Per muffin: Protein 19g/Fat 4g/Carbs 58g/Fiber 3g/Calories 341

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