Hey guys/gals! As promised, I wanted to share a few more new healthy/fit recipes with you to try out. Enjoy the recipes below, and be sure to check-out the Healthy/Fit recipes section of our “Fit In The Rock” blog for previous recipes!
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The following two recipes are two that are great in small portion sizes pre-workout, serve great for post-workout after an intense workout, but especially work great for athletes of whom have intense practices for 1.5-2 hours a day, sometimes even 2x a day! Check them out & apply the eating portions accordingly!
Everybody loves brownies, be it Grandma’s Summer brownies when you went to stay for a few weeks as a kid, or Mom’s brownies she always had ready after a Sunday morning Church. Most of us have steered away from brownies because we know the original recipes are not very good for us and normally take forever and a day to make! The protein brownie recipe below is one my wife put together, and I can personally vouch for the tastiness! Enjoy!
Here's what you need:
· 2 cups chocolate protein powder
· 4 egg whites
· 3 cups water
· 3 tsp baking powder
Baking Instructions:
- Whip everything together in a bowl then transfer mix to a glass baking dish sprayed with vegetable oil cooking spray.
- Bake on 350 for 45 minutes.
- If you want to get fancy you can spray some whipped cream on top.
Servings: Makes 10 brownies
Nutritional Analysis:
Nutritional Value: Per Brownie | |
Calories = ~ 224 | Carbohydrates = 5.4 g |
Protein = 65 g | Fat = 2.7 g |
High Protein Peanut Butter Rice Crispy Treats
Portions: 12
Serving size:1 bar
Here's what you need:
- 4 tablespoons butter
- 30 large marshmallows
- 4-4.5 scoops protein powder
- 6 cups rice crispy cereal
- 2-3 tablespoons peanut butter
Preparation Instructions:
· Melt butter & tablespoons peanut butter in a large pot and add marshmallows.
· Stir constantly until marshmallows are completely melted.
· Remove pot from heat and gradually add protein powder.
· Mix until smooth. Add rice crispy cereal and mix until coated.
· Pour onto a greased 13” x 9” x 2” baking pan or cookie sheet and press down.
· Cool and cut into 12 bars, 3” x 4” each.
Microwave Preparation Instructions:
· In a large glass mixing bowl microwave butter and marshmallows for 2 minutes on high power. Stir to combine ingredients. Microwave 1-1/2 to 2 minutes longer.
· Add protein powder and stir until smooth. Add rice crispy cereal and stir until well coated.
· Pour onto a greased 13” x 9” x 2” baking pan or cookie sheet and press down.
· Cool and cut into 12 bars, 3” x 4” each.
Makes: 12 portions
Nutritional Analysis:
1 serving = 1 bar | |
Calories = 247 | Carbohydrates =31 g |
Protein = 34 g | Fiber = 2 g |
Cholesterol = 40 mg | Sodium = 206 mg |
Potassium = 89 mg | Fat = 8g |
Until next time!
Keep it fit,
Fitness Mastermind, LLC
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