Sweet Potato Burger with Avocado and Romaine Lettuce
found this on a vegan website, I am determined to make this sometime soon!
if you click the picture it will link you to the website for the recipe & lots of other vegan recipes!
Clean eating doesn’t have to be boring! Get creative with things like salad!
I like to mix sweet and savory ingredients like strawberries with walnuts and beans. Random but it’s actually really good! I don’t have fruit that often, but when I do… I make sure it’s in a salad ;)
Banana Protein Pancakes!
Ingredients: 32g quinoa flakes, 192g egg whites, 56g vanilla myofusion (or other protein powder), half of a banana, vanilla extract, grated orange peel.
Instructions: Throw all the ingredients together and fry them on a non-stick pan with coconut oil (or a little Pam)
Makes 4 big pancakes: 504 kcals, 64g protein, 41g carbs 8 fat and 7.4g fiber (+ your topping of choice)
I keep getting questions regarding protein so I thought I’d make a blog about it =)
WHAT IT IS: One of milk’s two proteins.
WHAT IT DOES: Whey’s primary characteristic is its digestibility. Once in the body, it breaks down quickly, swiftly sending its aminos to muscle tissue. This is beneficial because there are certain times of day (first thing in the morning, before and after workouts) when the lean whole-food proteins we normally recommend (eggs, chicken breast, lean steak, fish) digest too slowly to be effective. But whey doesn’t deliver only protein. It contains peptides (protein fragments) that have been suggested to help increase blood flow to muscles, which is particularly helpful before workouts, so that muscles may receive more oxygen, nutrients and hormones right when they need them.
How to take it: Take 20 grams of whey protein (mixed in water) ﬁrst thing upon waking, within 30 minutes before workouts and another 20 g within 30 minutes after training. And you can always have a scoop as a snack between meals.
WHAT IT IS: The other of milk’s two proteins.
WHAT IT DOES: Though they come from the same place, whey and casein couldn’t be more different. Casein is extremely slow to digest, which means it provides a steady stream of aminos over a span of several hours. That makes it ideal for certain time periods, like right before bed, when your body is about to go without food for seven to eight hours. In fact, one study performed by the Weider Research Group found that when subjects took casein protein before bed, they gained more muscle than those who took casein in the morning. Another study found that when subjects consumed a mix of whey and casein after workouts, they had improved muscle growth as compared to subjects who took just whey.
HOW TO TAKE IT: Take 20g of casein right before bed. Also consider combining 10g of casein with 10g of whey in your post-workout shake.
Both proteins aid in muscle building and fat burning! And I know what you are thinking….. No, protein powder will not make you gain weight. The only thing that can make you gain weight is eating an excess of calories (more calories than your body needs to maintain itself). It doesn’t matter WHAT those calories are coming from…. candy, fruit, meat, protein powder, cookies, whatever… too many calories will result in weight gain.
The proteins I personally like are: Pro Fusion by Muscle-Link (in Vanilla, their choc. sucks), and Optimum’s Casein in chocolate supreme.
Read more about supplementation here!!!! <3
Chocolate Mocha Almond Protein Power Cookies
- 6 egg whites
- 1¾ cups oatmeal
- 2 tsp brown sugar replacement
- 1 tsp vanilla extract
- ½ cup mashed ripe banana
- 4 scoops chocolate whey powder
- 1 tsp canola oil
- 1 tsp almond extract
- 1 tbsp instant coffee
- ¼ cup slivered almonds
Pre-heat oven to 325°F. Combine all dry ingredients (whey powder, instant coffee, brown sugar replacement, and oatmeal) into a mixing bowl and set aside. Combine all wet ingredients (egg whites, banana, oil, and almond and vanilla extracts) into another mixing bowl. Slowly fold the wet ingredients into the dry ingredients. When complete, stir in the slivered almonds. Using a tablespoon, scoop cookie batter onto a nonstick baking sheet. Leave approximately ½ inch between each cookie. Bake for 15–20 minutes or until golden brown. Makes 1 dozen cookies.
Calories per Cookie: 107
Carbohydrates: 9 g
Protein: 11 g
Fat: 3 g
I found this recipe here…
Broccoli is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Protein, Thiamin, Pantothenic Acid, Calcium, Iron, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Vitamin B6, Folate, Potassium and Manganese.
Read more, thanks to Self’s awesome nutrition database! http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2357/2#ixzz1kXBM9SW4