Category Archives: Protein

Chocolate Peanut Butter Protein Truffles [Protein + Complex Carb]

ALL YOU NEED TO KNOW:

5 ingredients. Mix and refrigerate.

My original version of these power balls packs fiber and healthy fat power, but these quickies are protein+complex carb rich. I love bringing these to parties because they look and taste yummy, but they are secretly healthful!

Keep in mind that I usually eye ball my measurements, so recognize that this recipe is 1) to taste and 2) extremely forgiving (as are most of my recipes that I post)

  • 1 1/2 C oats
  • 3/4 nut butter
  • 2 Tbsp honey (you can use raw honey OR if you need something leaner this is a sugar free honey out there that is an imitation honey and its delicious)
  • 1/2 C extra-dark chocolate chips OR sugar-free chocolate morsels
  • 1 scoop low-carb chocolate protein (I use Beverly International UMP for this because it has a creamy texture)
  • optional: 1 heaping Tbsp sugar free hot fudge

Really great tips:

  1. when you mix this, use your hands (the warmth of your hand melts the butter a bit so that it combines better with the oats)
  2. when rolling these into balls, mash it in your fists back and forth (the warmth of your hand melts the butter a bit so that it combines better with the oats)
  3. you may need to add more nut butter or honey if your batch needs more sticking power
  4. pop these in the fridge for an hour before serving
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Filed under Breakfast, Chocolate, Complex Carbs, Peanut Butter, Protein, Protein Powder, Recipes, Snacks, Sweets

Baking With Protein Powder

My journey of cooking with protein powder has felt like being in a pitch black cave – bumping and tripping my way through a tunnel I know nothing about.  I’ve been bumping around this cave for some time now and am starting to get to know this cave…and even feel comfortable, familiar and confident.

What I hated most with protein recipes – that darn RUBBERY texture! That airy texture that made you feel like you were eating an old, hard kitchen sponge…that was supposed to be healthy for you.

Well I am here to put an end to your protein powder cooking woes!! (or…at least give you some tools to help you tweak your recipe closer to “yum” than “yuck”)

Rule #1:  The ONE QUARTER (1/4) rule

Keep your whey protein powder to no more than 1/4 of your batter. You have to combat the whey’s after-cook rubbery tendency with moisture ingredients to help weigh it down, hence the 1/4 rule.  Some people will actually say much less (like 1/8), but it kind of depends on your recipe and your taste buds.

Rule #2:  MOISTURIZE

A main moisture element is necessary, but your recipe does not need to be limited to just one.  I will use things like water and applesauce, or baby food and water, or coconut oil, or peanut butter or cottage cheese – or any combination of these.

Rule #3:  BLESS BE THE TIES THAT BIND

Don’t forget your binding agent of eggs! Or egg whites, of course.  Depending on your recipe, sometimes things like honey or peanut butter can be enough of a binding agent.

Rule #4:  BAKE TIME

Whey protein gets rubbery when cooked (baked, pan fried, cooked) and though these rules help to combat it, one of the key things to watch out for is cook time.  I have found that my protein versions of recipes often are fully-cooked sooner than the allotted recipe cook time.  So if you are making pancakes, you may need to flip sooner OR if baking cookies, cut it short by 5 minutes (or more!).  Bottom line, watch the first batch and don’t hesitate to check it prematurely. You can always put it back, but you can’t reverse the rubber.  With some of my recipes that I post I even mention to under-cook it a little. The ingredients that have to be cooked (like eggs), will be cooked very early on, so you don’t have to worry about bacteria.

Rule #5:  NOT EVERY GIRL LIKES FLOURS

This rule is made to break. Flour works well with whey because it helps give volume, but most of the time I try to find ways to omit it (even the healthy flours) because I am trying to have a specific nutritional content.

Here are some flours that I have worked with that are high-protein, gluten-free and high-fiber:

almond flour – brings hints of almond flavor 
amaranth flour – I have never baked with SOLELY amaranth, so as far as flavor I cannot personally attest, but I do know that it is jam packed with protein, fiber, lysine, and essential amino acids
buckwheat flour – a hearty flavor
coconut flour – has a very very mild taste
garbanzo bean/chickpea flour – has a bean flavor that is very distinct to me, but most people I have served cannot pin-point it
oat flour – rich and full flavor 
quinoa flour – delicate and slightly nutty flavor

So, if you can keep these 5 rules in mind your limits for protein recipes will know no bounds! Think pancakes…cookies…breads…muffins!! And say bye-bye to rubber. Document as you go so you can learn and tweak your recipes. The best way to lead a healthy fit life is to be skillful in the kitchen. Some of the best lessons are learned by trial and error! Document, tweak and share with the rest of us!

Cooking with whey is even easier than baking and a lot less rules, but that’s another story 🙂

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Filed under Applesauce, Protein, Protein Powder, Tips

Gyro Meat with Tzatziki Sauce

My kid brother made me proud – he made these gyros from scratch! He did a half-lamb, half-beef blend and served it on whole wheat pita with tzatziki sauce, grilled onions and fresh diced tomatoes. Yum!

This was spun from the recipe by Alton Brown. Robert’s only alterations were adding Oregano and Thyme and doing the beef-lamb blend. For the tzatziki sauce he exchanged the plain yogurt for Greek yogurt.

Robert's Gyro process

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Filed under Beef, Greek Yogurt, Onions, Protein, Sandwiches, Sauces, Spreads, Salsas

Rosemary Garlic Drumsticks

Faith Keith - Baked Chicken Drumsticks

Ingredients

  • This recipe coats 10 chicken drumsticks:
  • 1-2 eggs (I only needed 1, but depending on how large your eggs are you may need 2. This is only to coat the drumsticks)
  • 2 Tbsp grated Parmesan cheese
  • 1/2 tsp rosemary
  • 1/2 tsp dehydrated garlic
  • 1/2 tsp dehydrated onion
  • 1/2 tsp crushed red pepper flakes
  • 1/2 tsp lemon peel
  • 1/2 tsp paprika (for color)
  • 1/2 tsp salt
  • olive oil

Directions

  1. Set oven to 350°F
  2. Whisk the egg(s) in a wide mouth bowl (so you can dip the drumsticks easily)
  3. Mix all remaining ingredients in another wide mouth bowl or plate (so you can roll the drumsticks easily)
  4. Coat drumsticks in egg, then roll in spices (I’m not gonna lie…I totally used my fingers to smudge some around to ensure it was well seasoned)
  5. In a skillet on medium heat, add oil and lightly brown the drumsticks (this is only for aesthetics, so don’t go crazy with trying to cook or fry them here)
  6. Place the drumsticks on a foil-lined baking sheet (for easy clean up)
  7. lightly spray with oil or 0 calorie butter to keep the drums moist
  8. Bake for 25 minutes on one side then flip and bake for a final 15 minutes, or until cooked through (juices will run clear)

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Filed under Cheese, Chicken, Comfort Food, Family weeknight cooking, Protein

Garage Chili

Faith Keith Garage ChiliBrown the meat

Season while browning

  • 2 lbs 96% lean sirloin or 99% ground turkey or chicken
  • 1 tsp ground onion
  • 1/2 tsp garlic salt

Meanwhile…

Fire it up

Throw the following in the slow cooker (or do this stove top on low to medium low)

  • 4 (15 oz) cans beans, strained (Organics tri-bean blend, garbanzo, kidney, black, white northern, porkNbeans, or Ranch style pinto beans)
  • 1 (15 oz) can diced tomatoes, strained
  • 1 (10 oz) can diced tomatoes with green chilies, strained
  • 1 cup chopped onion
  • 1 cup frozen corn
  • 1/4 tsp Garam Masala (this is a blend of coriander, pepper, cumin, cardamom, and cinnamon)
  • 1 Tbsp high quality chili powder
  • 1/2 tsp Mrs Dash Southwest Chipotle seasoning
  • 1/2 tsp garlic salt
  • 1/4 cup crumbled bacon

Strain the browned meat and stir in to chili mixture and it will be ready to eat in 30 minutes, BUT it will taste best if you let it simmer for 2-4 hours *wink*

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Filed under Bacon, Beans, Beef, Comfort Food, Corn, Family weeknight cooking, Man Food, Onions, Pork, Protein, Slow-cooker, Turkey, Veal

Pad Thai Eat-Clean Style

Here is the recipe from Tosca Reno’s theEatCleanDiet.com site.

LOVED the eggs in this dish!! Soaked up the flavor of everything!

Pad Thai Eat Clean style - Faith Keith

Lighting is a little yellow in my kitchen at night

Mine came out darker than her picture – I don’t know how she could use molasses and soy sauce and have her noodles appear so white! Ah, professional food photography how you trick my eyes!

My addition: because my husband is a beastly bodybuilder and needs more protein (and a Texan, so I picked red meat) – I added 1lbs blend of extra lean ground sirloin + extra lean ground turkey and mixed another 1/2 batch of sauce with it for flavoring.  Tosca recommends chicken or tofu, but we eat chicken every day so I wanted to switch it up.

Will definitely make this again!

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Filed under Beef, Carrots, Cilantro, Eat-Clean, Egg Whites, Pasta, Protein, Sauces, Spreads, Salsas, Turkey

Turkey Meatloaf Muffins

Jamie Eason shared this recipe on Bodybulding.com
Ingredients:
Directions:
    1. Preheat oven to 375 degrees.
    1. Spray muffin pan with canola or olive oil.
    1. Mix all your ingredients together in one large bowl.
    1. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
    1. Bake for 40 minutes.

Makes 12 muffins.

Serving Size:
Women: 2 muffins
Men: 4 muffins

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Filed under Cilantro, Comfort Food, Eat-Clean, Egg Whites, Eggs, Lunch on the go, Man Food, Oatmeal, Protein, Turkey

Western Churkey Burger

picture forthcoming!

Ingredients

  • 1 lb ground “Churkey” (1/2 lb extra lean ground turkey + 1/2 lb ground chicken breast)
  • 1/4 C chopped cilantro
  • 2 Tbsp salsa (I used homemade salsa, so it was very chunky, not so pureed)
  • 1/2 tsp liquid smoke
  • 1/2 tsp sea salt
  • 1 egg
  • 2 Tbsp chopped onion

Directions

Mix all ingredients until well blended. Pan-fry, grill, or even bake these puppies. Serve them on whole wheat buns, pita thins, corn tortillas or chopped over a fresh salad.

Tip:

To create great flavors, mix several kinds of meats!  Extra lean ground pork+ground sirloin+extra lean turkey is a tasty combo as well. I use this method in many styles

I made a double batch and shaped them into either 1/2 pounder patties (man size) or 1/4 pounders.  Wrapped them individually in plastic wrap and put them all into a ziploc so I could pull them out for a quick meal depending on who I will be serving.

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Filed under Beef, Chicken, Cilantro, Eat-Clean, Family weeknight cooking, Man Food, Pork, Protein, Sandwiches, Turkey, Veal

Slow-Cooker Brisket Sandwiches

Slow cooker Brisket sandwich - Faith KeithI prepped this the night before and let the meat marinate overnight.  Then first thing in the morning I turned the slow-cooker on.  Ready just in time for lunch!

The brisket falls apart in your mouth! The picture shown above doesn’t have sauce drizzled across it, but dipping or drizzling the sauce would add pow to this already juicy meat.

Coleslaw or sauerkraut or even simple lettuce/tomato/mayo/mustard would be delicious with these babies.

My brother tried this over Jasmine rice, how very Filipino of him 🙂

Click here for the recipe courtesy of Food Network Magazine

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Filed under Beef, Comfort Food, Family weeknight cooking, Man Food, Protein, Sandwiches, Slow-cooker

Easy, But Fabulous Veal Parmesan

Veal Parmesan is already a pretty easy dish, but you can make it as easy or as complicated as you want – it is VERY forgiving! So have fun with it!Veal Parmesan - Faith Keith

Ingredients

  • Canola Oil
  • 2 Veal steaks
  • 1/4-1/2 C bread crumbs (seasoned or unseasoned)
  • Rosemary
  • Roasted garlic
  • Italian seasoning
  • Sea salt (or any kind of salt)
  • Cracked pepper (or regular ground black pepper)
  • Mozzarella (shredded or slices)
  • Marinara (I love to make mine from scratch, but you can easily get a jar of yummy spaghetti sauce)
  • Parmesan cheese, for sprinkling
  • Olive oil, for drizzling

Directions

  1. Drizzle oil in skillet and heat pan to medium
  2. Coat veal steaks in bread crumbs then place in pan
  3. Cook for about 3-5 minutes on one side, season with rosemary and roasted garlic
  4. Flip steaks and cook for another 3 minutes (or until steaks are no longer pink), season with Italian seasoning and salt
  5. Sprinkle Mozzarella cheese (or lay a slice on each steak), drizzle with marinara and then turn off the heat
  6. Decorate with Parmesan cheese, cracked pepper and olive oil and serve 🙂

Keep this dinner simple by steaming broccoli or other vegetables (in the microwave, on the stove, or in the steamer), so it does all the work for you while you concentrate on your veal steaks.

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Filed under Cheese, Man Food, Protein, Veal