Published in March 19th, 2009
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Here are five quick recipes that are high in protein and easy to do. Enjoy!
Protein pancakes – These tasty pancakes are packed with protein, fibre and slow digesting carbs that provide all-day energy.
Ingredients:
1. 3 whole eggs
2. 3 egg whites
3. 2 level scoops of Vanilla flavoured protein powder
4. Half a cup of rolled oats
5. Cucumber
6. Onion
7. Pinch of salt and ground pepper
8. 1 teaspoon of extra-virgin olive oil
Mix together the eggs, egg whites, protein powder and oats. Grate the cucumber and onion into another bowl and stir in the black pepper, salt and minced garlic. Combine with the first bowl of egg, protein powder and oats. Pour olive oil into a non-stick pan and heat to medium, and then add in the mixture. Half a cup of the mixture creates an approximately 6-inch pancake. Let the mixture cook for at least 3 minutes before flipping it over to cook the other side. Serve. The entire mixture makes 6 pancakes.
Grilled prawns – Prawns are a good source of protein, iron, zinc, vitamin E and omega-3 fatty acids that reduce the risk of heart disease. However, take these in moderation as seafood is high in cholestrol.
Ingredients:
1. 3 large prawns (each prawn about 100 g)
2. a sprinkling of salt
3. a sprinkling of pepper
4. 3 cloves of garlic, chopped
5. 3 teaspoons of olive oil
6. Canola oil
7. English parsley, finely chopped
8. Half a lemon
Cut the prawn feelers off with a pair of scissors. Using a knife, slice the spine of each prawn and remove veins, if any. Sprinkle salt and pepper along the sliced spine. Add garlic and drizzle olive oil evenly over the prawns. Simply brush some Canola oil on the prawns before placing them on the grill. After a minute or so, when the prawns turn red, flip them over and grill for another minute or so.
Finally, squeeze lemon juice over it and sprinkle parsley.
Protein milk shake – This great-tasting, mouth-watering, high-protein dessert will be absolutely delightful after a day of hard work. You could start your day with this as your breakfast as well.
Ingredients:
1. 1/2 cup of low-fat, fresh milk.
2. 1 level scoop of chocolate – flavoured (or any other flavor depending on your preference) protein powder.
3. 6 ice cubes.
Combine and put them into a blender. Blend until you get a smooth, creamy protein milk shake. Serve with extra ice if necessary.
High-protein peach ice cream – Another fantastic dessert that will leave you hungry for more.
Ingredients:
1. 3 pounds peach, peeled and pitted.
2. 1/2 cup yoghurt.
3. 2 level scoops of vanilla flavoured protein powder.
Cut the peaches into very small pieces. The smaller you cut them, the faster they will freeze and the finer the final texture will be. Arrange the peach pieces in a single layer on a dish and freeze solid, about 2 hours. Put the frozen peach pieces in a food processor with the protein powder and grind briefly. Add the yoghurt and pulse until the mixture is smooth. Empty the food processor into a small container and freeze again, 20 to 30 minutes, before serving.
colin tan is a fashion model, fitness trainer and sports nutritionist based in singapore. see more of his articles at http://www.nutritionpark.comhttp://www.nutritionpark.com.
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