Deluxe PT

Peter Personal Trainer based in London | Fat Loss Training Body Toning | Muscle Gain | Fitness | Well being | Health | Bodybuilding | Diets


Protein Cookie Recipe

Serves 24

Prep time: 15 minutes
Cook time: 10-12 minutes

The Skinny

Per 1-cookie serving:

  • 184 cal
  • 12 g fat (2 g sat)
  • 14 g carbs
  • 93 mg sodium
  • 2 g fiber
  • 9 g sugar
  • 7 g protein

Ingredients

For the chocolate chip cookies:
1 cup almond butter (must be drippy)
1/2 cup DailyBurn Fuel-6 Vanilla Protein Powder
1/3 cup coconut palm sugar
1 egg, large
3 tablespoons dairy-free chocolate chips, mini

For the brownie cookies:
1 cup almond butter (must be drippy)
1/2 cup DailyBurn Fuel-6 Chocolate Protein Powder
2 tablespoons cocoa powder
1/3 cup coconut palm sugar
1 egg, large

Brookies Protein Cookies Recipe

 

Preparation

  1. First, preheat oven to 350ºF and line two baking sheets with parchment paper.
  2. In one medium-size bowl, place all ingredients for the chocolate chip cookie side and mix until your consistency is like cookie dough. Depending on the thickness of your almond butter, you may need to add a few more tablespoons of protein powder or add in some water.
  3. In a second medium-size bowl, place all ingredients for the brownie side and mix until your consistency is like cookie dough. Again, depending on the thickness of you almond butter, you may need to add a few more tablespoons of protein powder or add in some water.
  4. Spoon out 1 tablespoon of each dough into your palms and roll into a ball, swirling the flavors together. Flatten between your palms and place on a baking sheet.
  5. Bake at 350ºF for 10-12 minutes or until the edges begin to turn golden brown.
  6. Let cool for 10-15 minutes so that the cookies can firm up a bit.
  7. Store in a ziplock bag in the freezer for best results (so that they can harden even more).
Brookies Protein Cookie Recipe

Photo: Lee Hersh


Roasted Chickpeas

These days, I am too often torn between eating tasty food and cheap/free food. It’s the dilemma every student faces. Do I save money or eat healthy? The last two weeks have been especially challenging for me as I am doing a rotation in a smaller hospital that has no cafeteria. Instead, they provide staff with hot lunch every day, but few options for vegetarians. I can pretty much always count on there being white rice and steamed vegetables. That combination is boring, bland, and does not have any protein, but it’s so hard for me to justify not eating the food provided. Rather than bringing in my own lunches, or spending a fortune eating out for lunch every day, I’ve been getting creative while still minimizing costs.
I’ve been bringing in things to mix into my rice and veggie plate. This usually includes salted pistachios for seasoning and crunch and a sauce or dressing of some sort for flavor. Or I would go one step further, roasting some chickpeas to provide that crunchy texture I’ve been missing, along with some much needed protein.
I love roasted chickpeas. They’re ridiculously easy to make, can be done with any flavor combination, and are addictively delicious. I love how crunchy they get and how the flavors you mix in with them stick so nicely. This batch is full of garlic, basil, red pepper flakes for some zing, and nutritional yeast (though Parmesan cheese would also be great here). They make a great snack or a fantastic addition to salads. I’ve been adding these to my rice and veggie plate, then topping everything with some version of my balsamic vinaigrette. Suddenly my bland, boring lunch seems pretty gourmet.

How do you dress up your lunch?

Roasted Chickpeas
Makes about 1 cup

Ingredients:

1 can chickpeas
1 teaspoon olive oil
1/4 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon dried basil
1 teaspoon Nutritional Yeast (or Parmesan)
1/4 teaspoon red pepper flakes

Directions:
1. Drain and rinse the chickpeas, then pat them dry.

2. In a small mixing bowl, combine the chickpeas, oil, and seasonings. Mix until everything is evenly coated. Pour the chickpeas onto a baking pan covered in aluminum foil and shake gently until the chickpeas are in one layer.

3. Roast at 450 for 10-15 minutes (I did 10 in my toaster oven, 15 would be for a regular oven, where the heat source is further away), toss, and roast for another 10-15 minutes until golden and beginning to brown.

4. Turn off the oven, crack it open, and let the chickpeas cool in there for another 20 minutes (this will keep them even crispier!). Serve room temperature as a snack or toss into a salad.

Enjoy!


Chocolate Peanut Butter Protein Bar Recipe

Reward yourself after a challenging winter workout by chowing down on one of these good-for-you protein bars. With 6 grams of protein each, they will put those holiday cookies (and store-bought protein bars) to shame. If you don’t own a food processor, you can purchase oat flour at most grocery stores. To keep it vegan, simply replace the whey protein powder with a plant-based variety and use maple syrup in lieu of honey.

Chocolate Peanut Butter Protein Bars


Serves 12

Prep Time: 15 minutes
Cook Time: 30 minutes

The Skinny

Per serving:

  • 124 cal
  • 4.6 g fat
  • 15.9 g carbs
  • 58 mg sodium
  • 1.6 g fiber
  • 5.8 g protein

Ingredients

1 cup old-fashioned rolled oats
1/2 cup quick oats
3 scoops chocolate whey protein powder
1/2 cup organic brown rice crisps cereal
1/4 cup honey
1/3 cup peanut butter
1 teaspoon vanilla extract
1-2 tablespoon non-dairy chocolate chips

Preparation

  1. Line a 9×5” loaf pan with parchment paper or lightly grease with cooking spray.
  2. Place rolled oats in food processor and pulse until oats are a flour consistency.
  3. In a medium bowl, mix processed rolled oats with quick oats, protein powder, and cereal.
  4. In a small pan over medium heat, stir honey and peanut butter until melted and combined. Remove from heat and stir in vanilla extract. Pour peanut butter mixture over oats. Stir well.
  5. Using hands, press mixture into prepared loaf pan.
  6. In microwave, melt chocolate chips for 1 minute, and then 30-second intervals stirring in between, until fully melted. Use a fork to drizzle chocolate over bars.
  7. Let cool in refrigerator for 30 minutes before slicing into 12 bars.