High Protein Chocolate Cupcakes

Protein cupcakes are nothing less than totally awesome. These are low-carb and intensely chocolatey. Top them with whatever you like best. 

Makes: 12 standard cupcakes

Ingredients

• 112 g egg whites
• 100 g granulated stevia blend (or sugar)
• 25 g unsweetened cacao powder
• 65 g oat flour (or plain flour)
• 65 g rice protein powder
• 2.5 g bicarbonate of soda
• 7.5 g baking powder
• 2 g vanilla bean powder
• ¼ tsp sea salt
• 25 g macadamia oil
• 120 g non-fat Greek yoghurt
• 30 g freshly brewed espresso, cooled
• Optional - Icing of your choice

Method

• Preheat oven to 180°C. Line a standard, mini muffin or cupcake tin with cupcake liners. This helps the cupcakes to retain their shape while baking. Set aside.
• In a large mixing bowl, sift together the sweetener, cacao powder, oat flour, rice protein, bicarbonate of soda, baking powder, vanilla and salt.
• In a separate bowl, whisk together the macadamia oil, Greek yoghurt, and espresso. Add the liquid ingredients including egg whites to the dry mix and beat well until the batter is smooth.
• Divide the batter equally between the cupcake liners.
• Bake for 15 to 18 minutes, or until a skewer inserted into the centre comes out fairly clean.
• Do not overbake these cupcakes. They are done when there are still some moist crumbs attached to the skewer when testing.
• Remove from the oven and allow the cupcakes to cool completely on a wire rack.
• Top with icing when cooled. It is best to ice these just before serving.
• Without icing, these cupcakes will keep for several days in an airtight container at room temperature.
• Once iced, they should be stored in the refrigerator.

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Quinoa Milk Recipe (high protein)

Celeb chef Teresa Cutter shows us how to make quinoa milk. It's easier than you might think!

With the march of coconut and almonds into milk cartons, it’s not easy choosing a faux moo juice. While researchers at the Universitat Politècnica de València are experimenting with hazelnuts, walnuts and chestnuts, we’re topping up our microwaved lattes with celeb chef Teresa Cutter’s high-protein quinoa* milk. 

Ingredients*

Makes 1 litre (eight 125 ml serves)

• 250 g cooked quinoa
• 1 litre (4 cups water to blend)
• 2 fresh, pitted dates or stevia
• 1 tsp vanilla extract/paste

Method

• Combine the quinoa and half of the water into a good high speed blender.
• Blend at medium to high speed until creamy. This should take about 30 seconds to a minute.
• Add the rest of the water and blend again.
• Strain through a fine sieve and store the milk in the fridge for up to four days.

Per serve: kJ: 126 

Fat: 0.4g Carb: 5.3g Protein: 1g Sugars: 0.7g

*If you’re sensitive to gluten, play quinoa by ear as it may be cross-reactive.

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High-Protein Chocolate Cake Recipe

We love this high-protein chocolate cake recipe from fitness model Rita Catolino. All you need are a few ingredients, a coffee mug or jar and a microwave!

“This has been one of my go-tos for the past eight years, since I started competing. It’s perfect for the late-night kitchen raid when you want something sweet, moist and ‘cakey’ without having to bake up a storm or throwing your macro balance out."

Ingredients

• ¼ cup egg whites

• 1 tbsp coconut flour


• ¼ tsp each baking soda and baking powder

• 2 tbsp vanilla protein powder


• 2 tbsp melted organic 75% or higher chocolate

Method

• Mix the first four ingredients in a bowl by hand with a whisk or in a mini blender.

• Spray a mug or jar lightly with oil.

• Pour the mixture into the mug and pour the chocolate on top. 
• Use a butter knife and swirl through the chocolate so it swirls and filters through the cake mixture deep in the cup or jar. You are creating a marbling effect. 
• Microwave the mug or jar on high for two minutes, 30 seconds (you might need an extra minute depending on your microwave’s power). 
• Remove from microwave and turn upside down on plate to remove from mug or leave in jar or mug to serve. Eat as is or sprinkle with chocolate shavings.

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Top 5 Vegan Protein Smoothie Boosts

By BRENDAN BRAZIER

A smoothie is a delicious and simple way to add extra protein into your day, whether it's first thing in the morning or after your workout for recovery. Plant-based protein is my go-to because it is alkaline forming, nutrient dense and sustainable. To keep sugar low and nutrients high, I recommend grabbing your blender and making smoothies at home rather than purchasing them premade.

Here are my five favorite protein boosts to add to smoothies:

1. Hemp Seeds

These tiny hemp seeds are a source of complete protein. They provide a creamy, nutty taste and are high in plant-based omega-3s. Tip: You can either blend hemp seeds into your smoothie or sprinkle them on top for an added crunch.

2. Nuts

Almonds, walnuts, hazelnuts, Brazil nuts, cashews, pecans and a host of other nuts offer high amounts of protein, fibre, vitamins and minerals and are easy to incorporate into a smoothie. Tip: If you don't have whole nuts on hand, add a tablespoon of your favorite nut butter and blend.

3. Flaxseeds

Flaxseeds are rich in omega-3s, an essential fatty acid. Grind your flaxseeds with a mortar and pestle or coffee grinder to increase absorption, or you can buy them already ground. Tip: Flaxseeds also add a creamy texture to smoothies.

4. Kale

Most people don't realise how much protein greens have in them. One cup of kale provides three grams of protein and a multitude of vitamins and minerals. Tip: If your smoothie contains nondairy milk and fruit, this dark, leafy green goes unnoticed in taste.

5. Plant-Based Protein Powder

When choosing a protein supplement, whether female or male, look for one that is multisource -- meaning it contains more than one plant-based protein source. This ensures that you're getting all the essential amino acids you need. Also avoid artificial flavors, colours and sweeteners and highly processed soy.

Brendan's Melon Protein Smoothie (originally from Vega's Recipe Center)

Prep Time: 5 minutes

Yield: 1 serving

Ingredients

• 1/2 small honeydew melon
• 1/2 lime, juiced
• 1/4 avocado
• 1 cup of water
• 1/2 cup of ice
• 1 serving your favorite vegan vanilla protein

Directions

Mix all ingredients together in a blender and enjoy within 45 minutes of finishing your workout.

Brendan Brazier is a former professional Ironman triathlete and two-time Canadian 50km Ultra Marathon Champion. He is now a successful performance nutrition consultant, bestselling author of the Thrive book series, formulator of the award-winning line of plant-based Vega nutritional products and creator of Thrive Forward, an online video series designed to inspire and educate about plant-based nutrition. His latest book, Thrive Energy Cookbook, is out in March.

For more information, visit Brendan’s website and follow him on Twitter and Google+.

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How Eggs Get You Lean and Flat Abs

The number one body area both men and women ask to be redefined are their abs. Whether it’s a flat, firm stomach or sexy six-pack you’re after, one thing is true: abs are made in the kitchen! This is not something I read in a book, but rather it is a reality I have had to practice to keep my abs and body in the shape that I want. Of course regular exercise is important in keeping your abs defined, but the road to a great-looking waistline is paved with what's on your plate.

Eggs are one of the go-to foods for getting lean and flat abs.

Here Are the Top 4 Reasons Why Eggs Can Get You Lean and Flat Abs:

1. Eggs Keep You Full

• It's a no-brainer that the biggest enemy to a nice-looking waistline is overeating. Protein helps keep you fuller longer, which means overeating is easier to avoid when you eat whole eggs to stave off hunger. Don't think of eggs as only a breakfast fixture, but as a great snack food to hold you over between meals. Coupling hard-boiled eggs with high-fiber fruit and vegetables will help your stomach stay satisfied which will keep you from grabbing an unplanned bite to eat. Plus the protein and fat combination in eggs decreases levels of hunger-signaling hormones and increases levels of fullness-stimulating hormones. The protein in eggs also causes your body to release the hormone glucagon, which helps your body to use stored carbohydrates and fat.

2. Lean Protein

• You've heard it before: "You are what you eat." Lean protein on your plate begets lean muscle on your body and muscle burns fat. An egg weighs in with an impressive 6 grams of protein and 5 grams of fat. And while it’s true that 60 percent of the calories in eggs come from fat, eggs are indeed a low-calorie, lean protein with only 70 calories apiece, as well as a decent amount of vitamins and minerals. While egg whites contain approximately 58 percent of the protein (3.5 grams per egg), the rest of the nutrients; the remaining protein, vitamins (including vitamin D) and minerals (including iron) are found in the yolk. By grabbing a convenient, easily-prepared egg, you're poised to keep building fat-burning muscle and firm abs. So, don't be afraid to enjoy the entire egg to take advantage of all the nutritional benefits they have to offer.

3. Curb Carb Cravings

• Studies in recent years show that eating a high-protein breakfast, like one that incorporates eggs, can help you lose more weight, lower body mass index, and whittle inches off of your waist when compared against a bagel breakfast of equal calories. Furthermore, findings have demonstrated that people who eat eggs for breakfast have lower levels of hunger-signaling hormone ghrelin vs. those who eat a wheat-based breakfast. Carb-laden foods such as bagels cause a surge in blood sugar that leads to a crash that could actually cause a spike in your carb cravings. In comparison, eggs keep insulin levels balanced throughout the day, maintaining your energy levels for the long haul. Eggs supply the energy you'll need to work your abs and keep them toned and tight. 

4. Muscle Repair

• Eggs provide all nine essential amino acids, the building blocks of healthy muscles. The yolk alone, contain 240mg of leucine, the amino acid that turns on your body’s genetic muscle-building switch. To keep your abs lean and mean, you'll have to not only master working hard, but also muscle recovery. Protein is needed for muscle repair and growth when eaten after exercise. By eating eggs to help your body recover, you're primed to do your best when you get back in the gym. Cranking out crunch after crunch, planks, and bridges isn't easy. Let eggs help you.

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Protein helps girls drop 10% of their body weight (study)

More protein could be the key for overweight women trying to slim down

Young women who want to lose weight should eat 300g of protein-rich food a day, including three to four serves of lean red meat a week, according to new research.

A 12-month study by The University of Sydney found that overweight women aged 18 to 25 will, on average, lose almost 10 per cent of their initial body weight after spending a year on a protein-rich diet.

“Losing 10 per cent of your body weight is like the holy grail for weight-loss studies,” says lead study author Dr Helen O’Connor, a lecturer in exercise and sports science at The University of Sydney. “Many of the women also achieved this loss after just six months, which surprised us.”

Why protein works

Melanie McGrice, spokesperson for the Dietitians Association of Australia (DAA), says that protein is essential for weightloss for two reasons: it makes us feel fuller for longer, and it keeps our metabolisms ticking along. “Protein is the macronutrient with the highest satiety ranking. It also requires more energy to break down in our body, and keeps our blood sugar levels balanced, both of which are beneficial for our metabolism.”

Protein is particularly beneficial for significantly overweight or obese people wanting to lose weight.

“Because overweight people have more total body weight, they need higher levels of protein to support muscle mass and metabolism,” McGrice says. “If you’re not meeting your protein requirements, which often happens when following a fad diet, then the body has to break down muscle instead, which lowers metabolism, and it’s really hard to rebuild that again.”

O’Connor and McGrice agree that a protein rich diet does not have to be low in carbs. “The protein-rich diet followed in the study still contained four serves of carbohydrates a day, which is not low at all,” O’Connor says. Participants were encouraged to choose wholegrain and low-GI types. “These types of carbs help you feel fuller for longer, and keep blood sugar levels in check, just like protein does,” O’Connor says.

Protein-rich meal plan:

Breakfast: porridge (made with 1/2 cup rolled oats, 250ml low fat milk, 20g sultanas, 1/2 tsp cinnamon and 1 tsp honey).

Lunch: Beef and pasta salad

Dinner: 200g salmon fillet, steamed, with 1/3 cup cooked brown rice, 2 cups steamed vegetables (e.g. carrot, bok choy, broccoli) and 1 tsp oil.

Snacks: 1 piece of fresh fruit; tub of low-fat yoghurt with handful berries; or 1 chopped carrot with tablespoon of fresh hummus.

Read the full article here.

News: Post-Exercise Protein Drinks Could Help Build Stronger Muscles

What’s next after pumping iron at the gym? Hydrate? Of course! Shower? Please do. But before reaching for that sugary sports drink, maybe think about downing a post work-out protein drink instead.

A new study suggests drinking protein-focused rather than carbohydrate-heavy drinks after aerobic activity can maximize the effects of exercise and increase training efficacy, at least in older people. The study recruited participants who were given protein drinks after 45 minute exercise sessions for six weeks. Using ultra-sensitive mass spectrometry methods (try saying that 10 times fast), researchers examined how much muscle growth occurred in people who drank protein drinks after exercise over those who didn’t. The verdict? Drinking protein drinks after endurance exercise induced muscle growth.

Protein Shaken, Not Stirred – Analysis

It’s no rocket science to understand that a good balance of exercise and nutrition can go a long way. However, knowing when and what to consume when exercising can also be extremely important to help reach those fitness goals. For example, a study illustrates that consuming a drink rich in amino acids (the building blocks of proteins) can help decrease fatigue, maintain exercise performance, and hasten the muscle recovery process. Another study focusing on the consumption of milk protein post-resistance exercise shows that people who drink protein-rich drinks after exercise experience greater gains in whole body lean mass and larger muscle fibres.

So, for those who want to pack on the muscle a little faster or just get in shape, protein drinks may very well have a place as part of a daily routine. Of course, some research suggests post-workout protein isn’t especially helpful. And, according to a Consumer Reports study, excessive consumption of protein can potentially be dangerous, especially because of potential exposure to heavy metals. “Early Show” consumer correspondent Susan Koeppen even suggests overconsumption can lead to dehydration, digestive problems, and complications for people with kidney problems.

Ultimately, having a protein drink after a workout seems to be beneficial for muscle growth. Unless today’s sustenance comes entirely from a big tub of protein powder, protein drinks may be the best post-gym option.

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Yummy Cottage Cheese Vegetable Lasagne

Most of us can benefit from including more vegetables in our diet and this vegetable lasagne is a great way to do it. 

This vegetable lasagne recipe is made using pumpkin, tomato pasta sauce, spinach leaves, crushed garlic and cottage cheese, which is a great source of protein and adds a nice zest to this dish. This recipe is a good source of protein.

Energy per 100g: 635kJ - 132Cal

Fat per 100g: 5.2g

Recipe Serves: This Recipe Serves 6-8. 

Recipe Ingredients:

• 500g Pumpkin, peeled & sliced
• 800g Pre prepared Tomato Pasta sauce
• 1 Tbsp Olive Oil
• 2 Cloves Garlic, crushed
• 300g Spinach leaves, washed & chopped
• 1 Tub of Bulla Original Cottage Cheese
• 1 tsp Tuscan seasoning
• 3 Eggs
• 1 cup Parmesan Cheese, grated
• 6 Fresh Lasagne sheets

Recipe Method:

1. Pre-heat oven to 170 degrees C.
2. Place the sliced pumpkin into a large saucepan with the tomato pasta sauce and simmer over a low heat for 10 minutes.
3. Heat the olive oil in a frying pan over a medium heat and sauté the garlic 1 min, add the spinach leaves to the pan and cook stirring until spinach is wilted. Remove from the heat and cool.
4. Combine the cottage cheese, seasoning, eggs and 1/2 the parmesan cheese in a large bowl and mix well finally fold through the wilted spinach.
5. Spoon half the Pumpkin mixture into the base of a deep 24 cm square baking dish, cover with a layer of pasta sheets, top with half the cottage cheese mixture, cover with a layer pasta sheets and top with remaining pumpkin mixture repeat with remaining pasta, finishing with the cottage cheese and spinach mixture.
6. Sprinkle over the Parmesan cheese and bake uncovered in the pre-heated oven 180c for 30 minutes until golden.
7. Serve hot with salad and crusty bread.

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