So I read a study in Consumer Reports today about the content of heavy metals in protein drinks. The metals of concern are deadly when humans are exposed to them, even is small concentrations, over many years: arsenic, mercury, lead, and cadmium.
I wouldn’t exactly call the results of the study tragic, but I definitely think Project Swole readers should be aware and should avoid certain products.
Read the report here: What’s in YOUR protein drink?
 Pizza Quiche |
Pizza quiche fortified with protein.
How can you go wrong?
Pizza is so good. I don’t care who you are or what kind of diet you are on, right now you want to eat pizza. I do too. That’s why I am showing you today, a super-tight recipe for protein fortified deep dish pizza quiche.
There is a ton of protein in this recipe and quite a bit of fat if you choose to use the original ingredients. I have suggested ways to eliminate fat by substituting lower fat versions of cream (milk), eggs, cream cheese, and cheese. You can use the full fat versions for a fattier, tastier, greasier pizza quiche.
You are encouraged to experiment with toppings as well. Meat and vegetables are great toppings for pizza quiche!
On the way out the door to a meeting or an appointment, you feel a twinge of hunger. You really need to grab a quick snack, but you are sick of fruit and protein bars. The solution is simple: grab two peanut butter protein balls and you’ll be good to go for the next 2-3 hours.
The exact ratio of ingredients will depend a little on the kinds of protein powder and peanut butter you use. I used a low carb, French Vanilla flavored protein for this recipe, but other flavors work fine as well; in fact I think next time I will try chocolate.
Some natural peanut butters have more or less oil than average, so you might need to increase or decrease the amount of protein powder based on your PB. You can choose to use the vanilla extract or the additional ingredients. I would advise experimenting.
Here is a healthy protein fortified meal that you can share with your kids!
 Protein Pancakes |
Remember when you were kid and your parent or guardian grilled up some pancakes for you in the morning?
Remember the smell of the pancakes cooking and how they taste with fresh butter and warm maple syrup?
Well now you can have that again but you don’t have to feel bad about it. I have been enjoying protein pancakes for the last 10 years of my life and now you can too. So, without further delay allow me to introduce you to… the protein pancake recipe!
Preheat a frying pan or skillet on the stove or oven, coat lightly with non-fat cooking spray.
Blend egg whites, cottage cheese, and water in a blender until it reaches a liquid consistency.
Mix the protein powder with blended ingredients in a bowl. Stir until lumps are gone.
Next add the pancake mix and stir until mixture is fairly uniform.
Do not over stir!
Add additional water only if mixture is not to your desired consistency.
Pour onto skillet, cook until edges start to turn brown, then flip and cook for a couple more seconds.
Do not overcook!
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Pancakes and fruit – eat fruit with your pancakes; put no sugar added jelly on them; drink some OJ with the meal; just get some fruit in you. I recommend strawberry.
Pancakes and syrup – feel free to use all natural maple syrup if you wish to add 40g of sugar per serving to your meal. Otherwise use a light syrup or a sugar free syrup. I still prefer to spread no sugar added jelly on mine.
PB and pancakes – if you have any leftovers you can make a high protein peanut butter sandwich later on. Add jelly to make a protein fortified PB&J.
Protein flavors – experiment with various flavors of protein. Often, then chocolate protein powder does not make for great protein pancakes. Try vanilla, strawberry, banana, or anything else you can find.
I recommend Optimum Nutrition protein powder. It’s good stuff and it’s cheap!
Looking for something to take with you on the road, or a snack to munch at your desk? Forget about those awful Powerbars and other various soy bars. Granola bars are OK, but they don’t have much protein. High quality protein bars are available at the store, but for $5 a pop! We are looking for something cheap and easy, and here it is. Do-it-yourself, homemade protein bars.
3 1/2 cups rolled oats
1 1/2 cups dried milk
1 tablespoon cinnamon
1 cup lite syrup
2 scoops protein powder
2 large egg whites or 1 egg
1 1/4 cup orange juice
1 teaspoon vanilla extract
1 cup raisins or dried fruit
Start by preheating the oven to 325 degrees. Line a cookie sheet with waxed paper, or spray on some non-stick butter flavored Pam spray. In a large metal bowl, mix all the ingredients until the oats are well coated. Spread the mix onto the cookie sheet and press down to make 10 cutting lines so you can separate them into 10 protein bars later. Bake for 15 minutes or until golden brown. While still warm, cut them apart and allow to cool before wrapping. The bars can be stored airtight at room temperature for up to 2 weeks.
Nutty Bars – use 1 cup chopped nuts instead of dried fruit or raisins.
Fruity Bars – experiment with various extracts other than vanilla to change up the flavor.
The Protein Bar Diet – make a whole bunch of these bars with various fruits and nuts, and various flavors of protein powder. Eat the bars for 3 out of 5 meals each day and make the other two meals small. Do this for a month and see if you don’t drop a couple pounds.
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