Protein mousse
INGREDIENTS
175g dark chocolate (approx 80% cocoa solids) 350g soft tofu 1 scoop of chocolate protein powder Juice and zest of 2 oranges
Grated orange zest and chocolate (to serve)
Makes 4 servings
TO MAKE
• Melt the chocolate in a bowl over a pan of simmering water, stirring occasionally. Allow to cool slightly.
• Blend the tofu, protein powder and orange zest and juice until smooth and creamy.
• Spoon into four dishes and chill in the fridge until set.
• Decorate with a little orange zest and grated chocolate.
WHY SHOULD I HAVE IT?
Flavonols in chocolate are thought to protect against the cellular and tissue damage caused by intense training. Tofu is a good protein source but don’t eat it too often because it contains phytoestrogens, which can affect your testosterone levels.
Per serving
Calories 294
Protein 26.2g
Fat 6g
Carbs 32.5g
Protein balls
INGREDIENTS
180g peanut butter 90g agave honey 1 scoop of vanilla protein powder 45g porridge oats Makes 10-12balls
TO MAKE
• Mix all the ingredients together in a bowl and form into walnut-sized balls.
• Place the balls in the fridge for a couple of hours until they harden.
WHY SHOULD I HAVE IT?
Peanut butter is a good source of monounsaturated fats, which are linked with improved cardiovascular health, and it’s also packed with protein and fibre. Oats are a source of beta-glucans, a soluble fibre that can lower cholesterol via its interaction with the bacteria in your gut. Agave honey adds sweetness, but it’s low-GI, so it doesn’t have the fat-storing effect of other sweet foods that contain sucrose.
Per ball
Calories 133
Protein 5g
Fat 8g
Carbs 12g
Protein squares
INGREDIENTS
170g almond butter 75g butter 100g honey 100g dried apricots, chopped 25g mixed seeds 1tsp cinnamon ½tsp bicarbonate of soda 1 scoop of vanilla protein powder 100g wholemeal self-raising flour 150g porridge oatsMakes 8 squares
TO MAKE
• Melt the butter, almond butter and honey in a large saucepan.
• Add the protein powder, apricots, seeds, cinnamon, bicarbonate of soda, flour and oats.
• Press into a greased or lined baking tray.
• Bake at 180°C/gas mark 4 for 20 minutes until the edges are crisp but it is still soft in the middle.
• Leave in the tray until completely cool, then cut into eight squares and refrigerate.
WHY SHOULD I HAVE IT?
Almond butter is high in monounsaturated fats, vitamin E and manganese. Seeds are rich in essential minerals such as zinc and copper, which play critical roles in energy metabolism.
Per square
Calories 308
Protein 8g
Fat 16g
Carbs 35g