Category Archives: Healthy recipes

Protein Rice Krispies Treats Recipe

#USNFitFoodIdea Protein Rice Krispies Treats Recipe

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Serves: 9
Prep time: 5 minutes
Freeze time: 30 minutes

Ingredients

Coconut oil
4 cups brown rice crisps (or classic Rice Krispies)
½ cup all-natural peanut butter (or other nut butter), partially melted
½ cup brown rice syrup
3 scoops of USN BlueLab™ 100% Whey Protein Vanilla flavour
1 teaspoon vanilla

Preparation
Grease a 9-inch by 9-inch pan with coconut oil or line it with parchment paper. Set aside.
In a medium bowl, mix together melted peanut butter, brown rice syrup, protein powder and vanilla until it forms a dough consistency.
Add brown rice crisps to the peanut butter mixture. Use your hands to gently fold the rice crisps into the mixture. Then, pour mixture into the pan.
Using a spatula, spread mixture out evenly and press into pan so the bars are compact.
Place into freezer for at least 30 minutes
Before serving or storing, use a sharp knife to cut your treats into squares.

Pro Tip
Do not substitute honey or agave for brown rice syrup, since this sticky ingredient is essential to the recipe’s texture. Shop USN BlueLab™ 100% Whey Protein: http://ow.ly/NilV30hPnW5

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Pumped-Up Pancakes

A fluffy stack of pancakes might seem like a major cheat, but this recipe proves you can eat clean and have your pancakes, too!

Who doesn’t love waking up to a short stack of hotcakes? These pumped-up pancakes use unsweetened applesauce instead of oil, and the addition of Greek yogurt and whey gives them a protein kick while keeping the total calorie count low. So have two cakes; you’ve earned them!

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INGREDIENTS:

OAT FLOUR 3 CUPS

VANILLA PROTEIN POWDER 3 SCOOPS

COCONUT SUGAR (OR ANY LOW-CAL SWEETENER) 2 TBSP

BAKING POWDER 2 TSP

SALT 1/2 TSP

UNSWEETENED ALMOND MILK 2-1/2 CUPS

GREEK YOGURT 6 OZ. (170 gram)

UNSWEETENED APPLESAUCE 1/4 CUP

VANILLA EXTRACT 1/2 TSP

EGG WHITES 4

DIRECTIONS
  1. In a large bowl, mix oat flour, protein powder, sugar, baking powder, baking soda, and salt.
  2. In a medium bowl, thoroughly mix almond milk, yogurt, applesauce, vanilla extract, and eggs.
  3. Add wet ingredients to the dry and stir until combined.
  4. Use a 1/4-cup measuring scoop to measure out each pancake and pour onto a preheated skillet.
  5. Cook approximately 2 minutes on each side.

Tip: I recommend adding a little bit of extra protein alongside these pancakes to make a complete meal, such as two egg whites or a homemade chicken or turkey sausage patty. If you’re looking to prep an easy breakfast for the week ahead, these are great! The pancakes freeze well and can be reheated in the toaster.

Resource: Jamie Eason

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