Protein Fluff Recipe

Here is a yummy post workout treat that would be especially refreshing on a hot summer day and is super easy to make protein fluff.  It's a protein packed low carb ice creamy marshmallow-y fluffy treat.

Ingredients:
1 cup frozen fruit (I used raspberries for this one)
1/4 cup almond milk (or milk of choice)
1 scoop of whey protein.

So let's get to the directions and pictures shall we? :)


1. measure out 1 cup of frozen fruit (berries or banana will work for this. I have done pineapple but it's really hard to break it down when it's frozen)

2. Add 1/4 cup of milk of choice to the berries.

3.  Add your protein.  I used Core Fit protein. I love the handy prepackaged scoops and the flavors are delish!!  You can buy it here and you can save 20% with coupon code Jennibean

4. Smash it all up.  I used this attachment to my hand mixer. I usually smash it all a bit before I turn the mixer on and smash it some more. 

5. Smash it all until it looks like the pic below.  Basically until it's well blended and no large pieces of the fruit remain.

6. Then switch to a whisk attachment and fluff it. You want to try to add a bit of air and make it a frozen-y fluffy yummy treat.  It should look like the pic below.

7. Enjoy your delicious healthy treat.

Macros below are for 1 recipe. It pretty much makes 1 serving so you don't have to share :)

Calories: 201
Fat: 4 g
Carbs: 20 g
Fiber: 9 g
Sugar: 8 g
Protein: 24 g

Keto mini no-bake cheesecake

Hey there FitFam! Work is finally easing to a slow steady crawl after tax day, I'm a CPA for those who don't know. This was the first time I've actually been in the office doing taxes on tax day (normally I'm out working on an audit).  It was CRAZY!!  So even though I've been a bit quiet I have still been hard at work in the gym and in the kitchen making all my foods for my ever changing diet.  We are having pretty good success with Keto, but we are going to cycle off for a couple weeks. Before I do though I wanted to share a few recipes with you that will always be my in my Keto back pocket.  Today I want to share with my coffee lovers out there.  (Not a coffee lover..keep reading, I've got you covered too!)  If you're not keto you could sub low fat cream cheese and sub almond milk for the heavy cream to make it lower fat friendly.

Let's start with the odd fact that I am NOT a coffee lover! I drink a little.. I like to add a lot of milk and sugar so, I haven't had coffee in quite a while.  But I do have some mocha cappuccino mix and thought it would be an excellent addition to the mini no-bake cheesecakes I've been making. This is something pretty simple to whip up and since I'm the only one in my house I make a lot of single serve dishes. If you wanted to make a few at once you can just multiply the recipe by the desired number of servings, easy-peasy!

Ingredients:

Basic recipe:
2 oz cream cheese
2 tablespoons heavy cream (I've also used 1 so if you need a bit less fat 1 will work!)
sweetener of choice to taste (this is optional if you're a cream cheese lover you might omit this)

Flavor options:
2 tsp mocha cappuccino (for the coffee lovers.. this had a pretty strong coffee flavor, you could easily cut this in half if you wanted to tone it down)
1 tablespoon unsweetened cocoa powder (if you like a chocolate cheesecake)
1-2 tablespoon(s) waldon farms strawberry syrup (calorie free, carb free and delish!!)  I find mine at the local grocery store but you can get their stuff here https://www.waldenfarms.com/

I like to garnish with a little waldon farms syrup too!

Procedure:

Pick your flavor above and mix all the ingredients. If your cream cheese is straight out of the fridge then pop in the microwave for 10 seconds oro so to soften it a bit.

Once its all blended, pour the mix into a small container or glass or however you wish to serve it, and place it in the fridge to set. (30 minutes should do the trick, but I tend to make mine a bit more in advance and let it sit longer)

It should be about a 1/2 cup serving size.  Perfect to satisfy a sweets craving and excellent macros for a keto diet!