On Tuesday morning I decided to try another one of April’s recipes. I’ve tried lots of her recipes as the stats always amaze me! Today, I decided to try my hand at her Zucchini Brownies, with a few alterations – the most notable being that I used grated beetroot instead of Zucchini. These were a HUGE success – by far the best high-protein baked snack I have made to date. They were not dry or spongy, as can be the case with many recipes that contain protein powder. They looked perfect and tasted amazing. What’s more, the stats are so fantastic (high protein, low carb, low cal, sugar-free etc) that you can sit down and work your way through half the batch and rest safe in the knowledge that you’ve enjoyed a healthy and nutritious meal. I know, I know – half a batch of brownies as a meal? “Sounds too good to be true!” I hear your protest. I’ll admit, as I munched my through the chocolaty goodness I did find it hard to believe that these were totally healthy (even providing me with veg in the form of pumpkin and beetroot). High in fibre, low in fat, full of nutrients and crammed with protein – perfect for those, like me, who are looking to build and/or keep hold of muscle mass.
So what are you waiting for? Visit www.foodsofapril.com for the original recipe (and many more), or try my adapted version if you’re not fortunate enough to live in the States and have access to such things as oat fiber (will accept free samples of said product, if anyone’s got some lying around…)
Here’s my adaptation.
- ¾ cup egg whites
- 1 cup pumpkin puree (pureed butternut or carrot will also work fine)
- ½ cup cocoa powder
- ¼ cup soy flour
- ¾ cup wheat bran
- 2 scoops protein powder (chocolate flavour for me, but I’m sure that vanilla or even plain would work fine too. I used the most gross protein powder ever and it wasn’t at all noticeable!)
- ½ cup granular sugar substitute (Sweet-a-Vita’s stevia and erithritol blend for me) or pure powdered stevia to taste (you won’t need much if using the pure stevia – probably about a teaspoon or less)
- 1 tsp vanilla essence
- Large pinch of salt
- Small pinch each of baking powder and baking soda
- About 100g beetroot (1 root, peeled and grated)
- Preheat oven to 180/350/Gas 4. Line an 8×8 square pan with baking parchment/greaseproof paper and spray lightly with non-stick spray.
- Mix all ingredients together until thoroughly combined (best to add the beetroot last, so that you can get the rest of the batter smooth).
- Pour into the prepared pan and bake for 45 minutes, or until skewer inserted into the centre comes out clean.
Tuesday’s workout was abs:
Ab rollers – Set 1: 12 reps; Set 2: 12 reps; Set 3: 12 reps
Stability ball upside down Vs – Set 1: 12 reps; Set 2: 12 reps; Set 3: 12 reps
Saxon side bend – 10 x 4kgs each side; 10 x 2.5kgs each side; 10 x 2.5kgs
Plank – Set 1: 1 min; Set 2: 1 min; Set 3: 1 min
I also did a calf exercise but I used too light a weight and didn’t do it properly so I’ll come back to calves later on in the week.
Yesterday’s noteworthy meals/snacks:
Sugar & Spice Chickpeas
- 1 cup cooked chickpeas
- 2 sachets sweetener
- Cinnamon, to taste
- Dust the chickpeas in the sweetener and cinnamon, mix and eat!
Peanut Butter Jar Pudding
- Almost empty jar of peanut butter (mine had about 1 tbsp worth of PB, plus a few scrapings on the side)
- ½ cup cottage cheese
- 2 tbsp (approx) pureed butternut squash (from a baby food jar!)
- Fat-free natural yogurt
- Sweetener to taste (2 sachets for me)
- Cinnamon to taste (about ½ – 1 tsp)
- Put the cottage cheese and butternut into the almost empty peanut butter jar and then fill to the top with the yogurt.
- Add sweetener and cinnamon to taste, mix until well combined and eat straight from the jar!
Creamy Crunch Oatmeal
- 40g oat bran
- ½ cup soy milk
- ¾ cup water
- 1 tsp vanilla essence
- 4 egg whites (½ cup)
- 2 sachets sweetener
- Cinnamon to taste
- Extra soy milk (optional)
- 1 tbsp peanut butter
- Cook oat bran and egg whites in the soy milk, water and vanilla essence on the stove, stirring continually till thick and all the water has been absorbed. If using a microwave, place all ingredients in a bowl and microwave for about 3 minutes, stirring at the end of each minute (keep an eye and make sure it doesn’t overflow!)
- Add extra soy milk (or water) and mix well until you reach your desired consistency.
- Stir in sweetener and cinnamon to taste and top with the peanut butter. Creamy and crunchy!
I took yesterday as a rest day (exercise-wise), since I was exhausted from all the late hours we’ve been pulling in the studio.
Well that’s all for today – got an album to record!