Strawberry Banana Protein Muffins

These healthy and flavourful protein muffins are the perfect solution to busy mornings. They have no added refined sugar and are high in protein thanks to Whey Gourmet!

1/3 cup applesauce
1/3 cup raw honey
4 scoops Whey Gourmet Strawberry Banana (or flavour of choice)
1/2 cup water
1 1/4 cup whole wheat flour
1 tsp baking powder
1/2 tsp baking soda
3 ripe bananas
1 tsp banana extract
chopped walnuts (optional)

Preheat oven to 350 degrees (F). Mix flour, baking powder, and baking soda all together. Add applesauce, honey, mix in mashed bananas, 2 scoops Whey Gourmet protein powder and 1/2 cup water. Fill nonstick muffin pans 3/4 full with mix. Bake 8 - 10 minutes. Makes 12 muffins.

Yam & Walnut Power Muffins

These high protein muffins are very tasty! You can pre-make them for the week. Low calorie, kid friendly and protein & healthy carbs in one! Makes 8 muffins.

6 egg whites (I use carton kind)
1 cup yam, mashed
1/2 c cooked Kobocha squash (or 1/3 c canned pumpkin)
2 tsp vanilla
2 tsp cinnamon
1/2 tsp nutmeg
2 Tbsp chopped walnuts
1/2 c oat flour (just oats ground up)*use 2/3 c oat flour if using pumpkin
2 scoops Whey Gourmet Vanilla
1 tsp baking powder

Preheat oven to 350 degrees. Mix all the wet ingredients together with a whisk. Add in the dry ingredients (with walnuts) and mix well. Spray muffin tins with cooking spray (you could also use muffin cups sprayed with cooking spray). Pour batter 3/4 way up muffin tin. Bake for 25 min or until toothpick comes out clean. Makes 8 muffins. Store in sealed container in fridge.

*Tip - cooking yam (I cook in microwave. Wash yam, poke a punch with a fork all over. Cook for 12 min on one side, turn over and cook for another 6-7 minutes of until soft all over. Depends on the size of yam your using.)

Nutrition: (per 2 muffins) Cals: 223 Fat: 5g Carbs: 26g Fibre: 4g Sugars:1.4g Protein: 19g Sodium: 231mg

From: Busy But Healthy Recipes With Fitness and Health Expert Kristine Fretwell

Chocolate Peanut Butter Lava Brownie

Low carb & sooooo yummy. I have one of these almost every night! Great if you have a sweet tooth! Makes 1 serving.

1 scoop of Whey Gourmet Peanut Butter Chocolate
1 Tbsp unsweetened cocoa powder
1/4 cup water
1 tsp natural peanut butter

In a small microwave safe bowl, mix together protein powder and cocoa powder. Add in ¼ cup water and stir until blended. Should be pudding-like. Microwave for 30 seconds, or until the outside is a brownie type consistency, and the centre is still a gooey, pudding like centre. You'll see it puff up in the microwave, but don't overcook it or it will be DRY!! Then top with peanut butter. Enjoy!

Nutrition: Cals: 165 Fat: 5.6 g Carbs: 4 g Fibre: 2.3 g Sugar: 1 g Protein: 24 g

From: Busy But Healthy Recipes With Fitness and Health Expert Kristine Fretwell

Guilt Free Fudge

I adapted this recipe from Alyson's at Nourished Fitness...a great idea indeed! Makes 1 serving.

1 scoop Whey Gourmet Peanut Butter Chocolate
1 tsp unsweetened cocoa powder
1/2 Tbsp of coconut oil (for a light tasting Coconut Fudge) or 1/2 Tbsp natural peanut butter (for a PB Fudge)
2 tsp chopped walnuts
2 Tbsp unsweetened vanilla almond breeze (or low fat milk)

In a small bowl, mix together the protein powder, cocoa powder, melted coconut oil or pb (melt in microwave). Stir until blended. Add in almond milk and stir until combined. Add in chopped walnuts. Freeze until set (about 30 minutes). Will be hard once it comes out of the freezer, but it thaws quickly. Enjoy!

Nutrition: Cals: 225 Fat: 12g Carbs: 5.7g Fibre: 1.8g Sugars: 1.2g Protein: 25.6g

From: Busy But Healthy Recipes With Fitness and Health Expert Kristine Fretwell

Chocolate Pancakes

1 cup Flour
1/3 cup Whey Gourmet Chocolate
1 Tbsp Brown Sugar
2 tsp Baking Powder
1/4 tsp Baking Soda
1/4 tsp Salt
1 cup Skim Milk
1 Egg
2 Tbsp Vegetable Oil

Combine powdered ingredients and separate in bowl. Whisk milk, egg and oil in mixing bowl and slowly stir in combined ingredients until all lumps are gone. Cook on pan at medium heat, turning as you would any normal pancake (roughly 2 minutes per side.)

Apple Breakfast Loaf

1/2 cup Butter
1 cup Sugar
2 Eggs
1 1/2 cups All-Purpose Flour
1/2 cup Whey Gourmet Vanilla
1 tsp Baking Soda
1/2 tsp Salt
1 tsp Ground Cinnamon
1/2 tsp Ground Cloves
2 Apples (Peeled, Cored, and Chopped)

Preheat oven to 350°F (175°C). Lightly grease an 8x4 loaf pan. In a bowl, mix the butter and sugar until smooth and creamy. Beat in the eggs. In a separate bowl, sift together the flour, Whey Gourmet, baking soda, salt, cinnamon, and cloves. Mix into the butter mixture until moistened. Fold in the apples. Transfer to the prepared loaf pan. Bake 1 hour in the preheated oven, until a toothpick inserted in the center comes out clean. Cool in the pan for 15 minutes before removing to a wire rack to cool completely. Makes 8 Servings.

Cookies

6 Egg Whites
1 3/4 cups Oatmeal
2 tsp Brown Sugar
1 tsp Vanilla Extract
1/2 cup Unsweetened Apple Sauce
4 scoops Whey Gourmet Chocolate or Vanilla
2 dashes Cinnamon
1 tsp Virgin Olive Oil
1 tsp Maple Extract
Raisins (Optional)

Preheat oven to 325°F, mix ingredients together, and bake for 20 minutes. Makes 1 Dozen.

Quick Brownies

3 scoops Whey Gourmet Chocolate
2 Tbsp heavy whipping cream
1 whole egg
8 oz water

Combine all ingredients into a blender and blend until smooth. Pour batter into microwave safe container. Microwave for 5-8 minutes (until you notice bubbles starting to form and the top is becoming firmer). Remove, cover, and let set at room temperature for 20 minutes.

Pumpkin Spice Muffins

2 Eggs
1/4 cup Canola Oil
1/4 cup Raw Honey
1/4 cup Unsweetened Applesauce
15 ounces Canned Pumpkin
1 1/2 cups Flour
60 grams Whey Gourmet Vanilla
1 tsp Baking Powder
1 tsp Baking Soda
1 tsp Cinnamon
1/2 tsp Allspice
1 dash Salt
1/2 cup Raisins
1/2 cup Walnuts

Preheat oven to 350°F. Beat eggs well; add honey, oil and pumpkin. Add dry ingredients and mix well. Stir in raisins and nuts. Fill paper-lined or greased muffin cups 2/3 full. Bake at 350°F for 20 minutes. Rotate tins once to brown evenly. Makes 22 Servings.

Lemon Poppy Seed Protein Bars

1 1/3 cups White Whole Wheat Flour
2 scoops Whey Gourmet Vanilla
2/3 cup Sugar
2 Tbsp Poppy Seeds
2 tsp Baking Powder
1/2 tsp Baking Soda
1/2 tsp Salt
2 tsp Lemon Zest
1 1/2 cups Nonfat Plain Greek Yogurt
3/4 cup Unsweetened Applesauce
1 Tbsp Canola or Macadamia Nut Oil
2 1/2 tsp Lemon Extract
2 Eggs

Preheat oven to 325°F. Coat a 9×13 pan thoroughly with cooking oil spray. In a large mixing bowl, combine flour, whey, sugar, poppy seeds, baking powder, baking soda, salt, and zest; stir to mix. In a separate large mixing bowl, stir together yogurt, applesauce, oil, lemon extract, and egg. Add dry ingredients to wet ones, and stir just until uniformly moistened. Pour batter into pan. Bake 25 minutes or until toothpick inserted in center comes out clean. Do not over bake. Cool 5 minutes before slicing. Makes 12 servings.

Banana Bread

1 1/3 cup Whole Wheat Flour
1 cup Sugar
1 1/4 tsp Baking Powder
1/2 tsp Baking Soda
1 tsp Ground Cinnamon
2 Egg Whites
1 cup Mashed Banana (best if really ripe)
1/5 cup Water
1/4 cup Unsweetened Applesauce
3 scoops Whey Gourmet Vanilla
1/4 cup raisins (optional)

Preheat oven to 350°F. Mix all ingredients together, pour in a greased 8x4 pan. Bake for 50 to 55 minutes or until a tooth pick can be stabbed in middle loaf and comes out clean.

"Ice Cream" Sandwiches

1 cup Greek Yogurt (Fat-Free)
1 Banana
1 Tbsp Lemon Juice
1 scoop Whey Gourmet Vanilla or Chocolate
Graham Crackers

Blend all of the ingredients in a blender, except for the graham crackers. Put the mixture in the freezer until it is somewhat solid. You should take it out of the freezer and mix it a few times while it is freezing, to make a better mixture. Once it is firm enough, put some of the mixture between 2 graham crackers and re-freeze until you are ready to serve them.

Chocolate & Peanut Butter Bars

1 cup Oat Flour
1 1/2 cups Whey Gourmet Peanut Butter Chocolate
1/4 cup Cocoa Powder
1/2 cup Nonfat Dry Milk Powder
1/4 cup Stevia Blend
1/2 tsp Salt
2 Egg Whites
1/2 tsp Super-Strength Chocolate Flavoring (LorAnn)
1/2 tsp Super-Strength Peanut Butter Flavoring (LorAnn)
1/4 cup Creamy Peanut Butter
1/4 cup Water

Preheat oven to 325°F. Line a 9"x9" baking pan with wax paper. Combine all dry ingredients in blender. Process on high speed 2 minutes. In a bowl, beat eggs, flavorings, and peanut butter. Add the dry ingredients to the egg mixture. With an electric mixer, slowly add the water until dough becomes a thicker consistency. Pour batter in lined pan, spreading dough to an even thickness. Bake for about 15 minutes. Remove from pan and allow to cool slightly. Remove wax paper and allow to cool completely. Cut into 8 bars.

Vanilla Cake

1 1/4 cups Whey Gourmet Vanilla
2 Tbsp Powdered Egg Whites
1 1/2 cups Sugar
2 tsp of Baking Powder
1/8 tsp Salt
4 Eggs (Separated - Will Use Both Yolks & Whites)
1/8 tsp Cream of Tartar
1 cup Sour Cream
1/4 cup Water
1/2 cup Melted Butter
2 tsp Vanilla

Spray an 8" square glass baking pan with PAM. Beat egg whites with the cream of tartar until stiff. Set aside. In a separate bowl, mix egg yolks, sour cream, water, melted butter, and vanilla. Mix dry ingredients to the egg yolk mixture; half at a time. Fold in the beaten egg whites with a spatula, and pour into the prepared pan. Bake at 325°F for 35-40 minutes or until golden brown and firm in the middle.

Mighty Mokaccino

1 scoop Whey Gourmet Chocolate or Vanilla
1 tbsp instant dried coffee
1 tbsp instant hot cocoa mix
4 - 5 ice cubes
1 cup water

Add all ingredients to blender with the ice cubes. Blend on high for about 30 - 45 seconds. Enjoy!

Strawberry Banana Shake

8 - 10 oz. water or non-fat milk
1 - 2 scoops Whey Gourmet Strawberry Banana
1/2 cup frozen strawberries
1/2 ripe banana

Add all ingredients to blender. Blend on high for about 30 - 45 seconds. Enjoy!

Whey Gourmet Recovery Shake

1 cup water
1/2 cup calcium fortified orange juice
1 scoop Whey Gourmet Vanilla
1/2 cup frozen pineapple

Add all ingredients to blender. Blend on high for about 30 - 45 seconds. Enjoy!

Whey Gourmet Chocolate Monkey

1 scoop Whey Gourmet Chocolate
1 frozen banana
1 cup water

Add all ingredients to blender. Blend on high for about 30 - 45 seconds. Enjoy!

Strawberry Protein Bars

1 cup quick cook oats
5 scoops Whey Gourmet Strawberry Banana
1/4 cup ultra low fat cream cheese
1/4 cup skim milk powder
2 egg whites
1/4 cup water
1 mashed banana
2 teaspoons MCT oil

Preheat oven to 325 degrees (F). Spray 9x9 pan with nonstick spray. Combine oats, protein powder and skim milk powder. In another bowl, beat together cream cheese, egg whites, bananas, water and MCT oil. Add dry ingredients and beat until they are combined. Pour batter in pan. Bake for 25 - 30 minutes, until toothpick comes out dry.

Whey Gourmet Protein Pancakes

1 serving Whey Gourmet Vanilla
8 egg whites
1 cup large flake oatmeal
2 - 3 tbs Kellogg's All Bran
1/4 low fat cottage cheese
1 medium banana
1 tbs natural cashew or peanut butter
1 cup skim milk (more or less depending on how thick you want them)
Cinnamon to taste

Blend all the ingredients together except milk. Add milk to desired thickness. Coat a pan with nonstick spray and place it over medium-low heat. Pour pancake mixture into pan making 6 - 8" diameter pancakes, and cook til you see the outside edges start to harden, then flip for another few minutes.

Pro-Pancake Supreme

1 cup pancake mix
1 cup nonfat milk
2 scoops Whey Gourmet Vanilla
2 egg whites
1/2 tbsp cinnamon (optional)
topping - chopped fruit, lite syrup, yogurt

Mix pancake mix with nonfat milk and stir in egg whites. Stir Whey Gourmet protein with 1/2 cup water, and then stir into pancake mix and add cinnamon. That's it, and now plop it on your skillet. Makes 10 - 12 pancakes.

Whey Gourmet Protein Bars

8 scoops Whey Gourmet Vanilla or Chocolate
3 cups oatmeal
1 package fat-free, sugar-free pudding (any flavor)
2 cups of skim milk

Mix ingredients in a bowl and spread in the bottom of a pan. Place in the fridge overnight. Cut into 8 squares in the morning.

Oatmeal Breakfast

1 cup instant oatmeal
2 - 3 scoops Whey Gourmet Vanilla
2 cups non-fat milk or water
Jam, jelly, or other sweetener (optional)

Mix oatmeal with 1 1/2 cups water and microwave on high for 2 minutes. Let cool for 30 seconds. Stir in Whey Gourmet protein powder. Add more milk or water if mixture is too thick for your liking. Add sweetener or jam if desired. Enjoy!

Awesome Banana Muffins

1/3 cup applesauce
1/3 cup raw honey
4 scoops Whey Gourmet Strawberry Banana
1 1/4 cup whole wheat flour
1 tsp baking powder
1/2 tsp baking soda
3 ripe bananas
1 tsp banana extract
chopped walnuts (optional

Preheat oven to 350 degrees (F). Mix flour, baking powder, and baking soda all together. Add applesauce, honey, mix in mashed bananas, 2 scoops Whey Gourmet protein powder and 1/2 cup water. Fill nonstick muffin pans 3/4 full with mix. Bake 8 - 10 minutes. Makes 12 muffins.