Recipe Roundup – Protein Loaf

Protein Loaf

First, let me preface this by saying, don’t judge the recipe by the title. While I don’t think the title sounds bad (I’m a big fan of loaves of all sorts), most people I have mentioned this recipe to find it a big turnoff.

This recipe is a great recipe for those of us who are trying to find low-carb options but who have a weakness for baked goods like muffins, cookies, and banana breads. The fact it also has high protein is just a plus!

Ingredients

  • 1 cup of banana, mashed (It helps if the banana is very ripe)
  • 2 whole eggs
  • 1/4 plain Greek yogurt or cottage cheese (I subbed in the Greek yogurt as I don’t like cottage cheese)
  • 1/2 cup of oats
  • 2 cups of walnut, ground (I found it’s easier to buy walnuts and grind them myself)
  • 1/4 tsp of baking soda
  • 150 grams of whey protein powder (I used chocolate, but the recipe calls for vanilla. You’ll need to check how much your protein powder scoop holds, it varies from brand to brand, but 150 grams is usually 4-6 scoops)
  • Olive oil cooking spray

Instructions

  1. Preheat oven to 350 degrees farenheit.
  2. Combine the oats, ground walnut, protein powder, and baking soda in a medium – large bowl. Stir until evenly mixed.
  3. In a separate bowl, whisk the eggs and then combine with the Greek yogurt (or cottage cheese) and mashed banana.
  4. Slowly add the egg mixture to the dry ingredients until evenly incorporated. This will have a sticky, slightly clumpy consistency.
  5. Lightly coat a 9×9 (I used 8×8) inch baking pan with the olive oil spray and transfer the mixture to the pan.
  6. Bake for 10-15 minutes or until a toothpick comes out clean from the edges (it may not come out fully clean from the middle, but it will finish once removed from the oven).
    • Note: Be careful not to overcook (ie. do not try to get a toothpick to come out clean from the middle, etc.) as this recipe will dry out very quickly if left in the oven too long.
  7. Let cool, slice, and enjoy or store in the fridge or freezer, individually wrapped.

I found this recipe extremely good, even if my first try at it turned out a little dry as I was aiming for a clean toothpick from the middle. I cut it into 4 big squares and take it for lunch or breakfast at the office. Since I had 4 scoops of protein in my mix, each serving comes to about 30-35 grams of protein, which is perfect.

Protein Loaf

2 quarters of my protein loaf. Each has 30-35 grams of protein and makes a very fulfilling meal.

I was very pleasantly surprised to find I could cut flour out of my loaf baking as well as sub in protein powder. Baked goods are one of the things I miss the most with this new low-carb/no-starch eating style, so this is a big find that will allow me to still enjoy some of what I had to cut out. I’m messing around with substitutions like peanuts or almonds in place of walnuts, and coconut or other fruits either in place of, or in addition to, the banana.

If you give this a try, or plan to, feel free to let me know how it goes and your thoughts on the recipe! I’d love to hear how others find it.

Recipe Roundup: Cauliflower Sheppard’s Pie

I went into this blogging goal fully intending to be about fitness and work outs. Maybe some discussion on food and regimens. I refuse to call anything I am proposing a ‘diet’ to avoid confusing it with some sort of fad, lose weight fast scheme.

I’ve been reading Vicky’s recipe blog for a while now. I love her photos and styling of her recipes, the way she easily and clearly explains the process. If you haven’t checked it out, I strongly suggest you do. It’s Menubyvicky (also found in my links tab to the left). Go ahead. My recipe can wait.

Vicky’s blog, and so many others (I love Smitten Kitchen!), have been so helpful to me while I look for new things to add to my meals. In the nutritional seminar I attended last night, I realized that others could benefit from some of the recipes I use, that I take for granted, just as much as I can. Along with every seminar, we get one new healthy recipe that is usually a healthier variation on something that normally wouldn’t be healthy. Some of these I have tried, some I have not, but I think they’re worth sharing.

This one is on my ‘must try’ list given I’m currently on a veggies and meat regimen right now.

Cauliflower Sheppard’s Pie

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

Servings: 4

Ingredients

  • 1 pound ground beef
  • 2 heads cauliflower
  • 2 cups mushroom
  • 1 large onion
  • 1 cup cottage cheese
  • 1 cup black beans

Instructions

  1. Heat oven to 350 degrees.
  2. Brown ground beef in a frying pan, then drain fat.
  3. Bring 5-6 cups water to a boil in a large pot.
  4. Cut cauliflower into flowerettes and place in boiling water.
  5. Cook 5-10 minutes or until soft.
  6. Thoroughly rinse black beans in a strainer until water runs clear.
  7. Remove ground beef from frying pan.
  8. Add chopped mushroom and onion, cook until transluscent.
  9. Add black beans and ground beef to vegetable mixture.
  10. Cook another 2 minutes, season with salt/pepper/chili seasoning if desired.
  11. Remove cauliflower and drain the water.
  12. Add cottage cheese and mash well.
  13. Spread meat mixture in a 9 x 9 pan.
  14. Layer cauliflower mixture on top.
  15. Bake at 350 degrees for 25-30 minutes.
    *Cooking times may vary, check after 20 minutes.

Nutritional Information (Amount Per Serving)

  • Calories: 410
  • Total Fat: 10g
  • Cholesterol: 103mg
  • Sodium: 645mg
  • Total Carbs: 32g
  • Dietary Fiber: 12g
  • Protein: 51g

(source: http://thenutritionacademy.com/)