Tag Archives: sugar free

Apricot Almond Low Carb Muffins

Apricot Almond LC Muffins_6062_wm_1x1I get so many requests for low carbohydrate recipes, I wish I had a dollar for every time I get asked.  I’d be a bazillionaire!  It does speak volumes about the popularity of low carb diets though.  For some, it’s about losing body fat and maybe some weight.  For others, it’s a lifestyle choice due to health factors like Type II diabetes, food intolerances, or carb sensitivity.  For others, it just makes them feel good.

Whatever the reason, there is no need to feel as though one has to miss out much on foods that are typically high carbohydrate.  Breads, cakes, snacks … there are so many options.  Nut flours and lower carb flours make life more nutritious and lower carb without deprivation.

One such flour that is gaining popularity but is perhaps less well-known, is lupin flour.  Lupins are a legume and popular in some Mediteranean cuisines.  Unlike many other legumes, lupins are quite low in carbohydrates while containing healthy omega fatty acids, a whopping dose of dietary fibre, and they pack a solid punch of protein.  There has been a lot of commotion about the potential for lupin flour use in breads to boost nutrition and give greater satiety thereby aiding weight loss, as well as it’s ability to help lower cholesterol and provide a range of nutrients.  Bread makers are starting to make lupin flour breads and they are gaining in popularity.  That’s all good.

But ultimately, I say yay because it’s high in protein, low in fat and carbs and high in dietary fibre.

Lupin beans are about 45% protein and 30% dietary fibre, and have negligble carbohydrate.  That is awesome.

100 grams of lupin flour contains:

1365kJ / 362kCals
39 grams protein
5.5 grams fat (0.1 gram saturated)
11.5 grams carbohydrates (2.9 grams sugars)
31.3 grams dietary fibre

It is also gluten-free.

For.  The.  Win.

Right?

On the downside, being a legume, it is likely that it may cause problems if you happen to react to FODMAPS, specifically fructans and galactans.  In particular, it’s likely to contain galactans as most legumes do.  I have yet to see it on a list of FODMAP foods, but it’s a reasonable assumption.  But that is not to say that it will cause someone a problem.  These things are highly individual.  So it might be worth checking out.

OK.  So, how does this lupin flour bake up then?  Well,  I like to go easy early on trying out a new flour so I went for muffins.  I’ve wanted to make my mum some low carb healthy muffins and these really hit the spot.  She likes her muffins fruity and is a big fan of the wheat free muffins I make for her, especially those with almond flour.  They have a lovely fall-apart, flourless texture but are not heavy or stodgy.

Apricots are in season now and apricots and almonds are a great combination.  You could substitute whatever fruit you like but be aware of the impact on the carbohydrate count.  One usually discounts fruit when thinking about a low carb option but these muffins prove you can enjoy a fruity muffin without a carbohydrate blow out.  Alternatively, you could leave out the fruit and just make them vanilla, or add some chopped up 100% chocolate or spices, or anything else you fancy that meets your low carb requirements.

Great, so where do I buy this lupin flour, CCM?  Well, I don’t know about elsewhere but here in Australia, Lotus Foods make a really good lupin flour that is widely available in health food and organic shops.  I have yet to see it in a supermarket but I suspect it’s only a matter of time.  You can also get it online.

I have used a granulated stevia based sweetener in place of sugar.  You can substitute your preferred sweetener, knowing that the amount in the recipe is equal to the same amount of sugar, so please substitute accordingly.

They are sugar-free, gluten-free, lower in fat than most muffins, and have a good dose of protein per serve, without adding any protein powders.  These are not suitable for a low FODMAP diet, however, but watch this space … I also follow a low FODMAP diet so the likelihood of a suitable version is high 🙂

They taste fantastic!  I hope you enjoy them too.

Macros are provided below the recipe, as always 🙂
Apricot Almond LC Muffins_6065_wm_1x1

Makes 10

Ingredients
80 grams almond meal
100 grams lupin flour
65 grams Natvia (or substitute your preferred sweetener or sugar, equal to 65g sugar)
2 teaspoons baking powder
140 grams apricots (2 large), diced
2 large eggs
125 millilitres almond milk (or substitute your preferred milk)
1/2 teaspoon vanilla bean paste

Directions
Preheat the oven to 180ºC.  Line 10 muffin molds with muffin liners and set aside.
Mix together the almond meal, lupin flour, sweetener, and baking powder in a bowl.  Make sure you break up any lumps.  Toss in the diced apricots.

Whisk together the eggs, almond milk, and vanilla bean paste.  Add the wet ingredients to the dry mixture and mix lightly with a fork.  It’s okay if the mixture is a little lumpy as these are muffins.  Do not over mix the batter.  Pour the batter into the 10 lined muffin tins.
Bake for 25 to 30 minutes until risen, golden, and a skewer inserted comes out clean.
Cool on a wire rack before turning out.
Apricot Almond LC Muffins_6066_wm_1x1

Macronutrient Profile
I have included macros for the recipe as stated above.  Any variations and substitutions will, of course, vary the macros to some degree.

Apricot Almond LC Muffins_macros.jpg
Apricot Almond LC Muffins_183928_wm_1x1

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Filed under All Recipe Posts, Breakfast, Fruit, Muffins, Nuts, Protein, Protein Muffins, Special Diet

Wild Jaffa Cookies

Knock knock!  Hello 🙂

Life and work have got in the way of blogging for some time now in CCMville.  When things get a little crazy, I tend to find solace and inspiration in two things: working out and chocolate.  So there has been no shortage of workouts of late and plenty of chocolate.  In fact, this has been going on for some time … the last few posts are all chocolate infused!  Hmmmmmm … I’m just glad these are two excellent strategies for overcoming trying times, right?

One of my favourite chocolate treats now … or possibly ever … are these Wild Jaffa cookies.  I love orange and dark chocolate together and these are so intensely flavoured, they hit the spot with a cup of coffee or as a guilt free snack anytime.

What makes them wild?

You know I use my trainers as my lab rats taste tester super foodies … it works out great for me and hopefully also for them!  We rabbit on about nutrition ad nauseam and I feel so very lucky to share a passion for health and fitness with them.  I really appreciate their willingness to try my experiments too … not just fit, not just strong, also brave 😉

Well, my awesome kettlebell and boot camp trainer at Wild Fitness is addicted to these cookies.  Bazinga!  That’s a great tick of approval.  She thinks they taste like Jaffa cakes and she’s so right.  They really do.  So it’s only right to name them Wild Jaffa Cookies … and they are 😀

Blood oranges are still in season and I love using them as much as I can while the season lasts.  They have such an intense, sweet, delicious flavour that a little goes a long way to making the ordinary … extraordinary 🙂  You can use any sweet oranges in season, of course.  But, aren’t they just beautiful?

These cookies are soft and cakey with a lovely crumbly texture.  They literally melt in your mouth.   They are perfect whether you make them plain or add chopped dark chocolate or chocolate chips.  I usually make half a batch plain and half with chocolate chips or chopped chocolate, just for variety.  If macros and/or healthy eating are important for you, try to use a good quality dark chocolate with a minimum of 70% cacao.

You can even make Mini Wild Jaffa Cupcakes.   How versatile is this recipe, huh?

Want to make a healthy delicious base for a protein cheesecake?  Crumble up some cookies (without the chocolate chips), mix in a little butter, cacao butter, coconut, or macadamia nut oil, or use them as is … press into the base of the pan and top with your favourite cheesecake filling.

Sandwich two cookies together with your favourite protein creamy filling, cashew nut butter, or some protein ice cream!

See?  These cookies are totally amazeballs.

Try eating just one.  Can’t do it?  Didn’t think so.

Does it matter which cacao powder you use?  Yes.  If you use a rich, flavourful quality cacao you will notice a significant difference, for sure.   I’m using Valrhona but any good quality cacao will make these special.

You can substitute sugar for the granulated stevia sweetener if you prefer.  It will increase the total calories, carbohydrates and sugars per cookie.  You may need to increase the amount slightly to about 75 grams or so.   This recipe benefits from the bulk in the granular sweetener so won’t work quite as well if you use pure stevia extract.  I like to use a stevia blend as a personal preference.

You can also substitute almond, dairy or coconut milk or coconut water for the water in the recipe.  You can even just top it up with more orange juice.  I’ve tried them all and I prefer adding a little water or more juice instead of the milks.  It might just be my imagination but the chocolate orange flavour is much more intense and pure this way 🙂

You will find the macros at the bottom of the recipe, as usual.  They’re pretty good, huh?

As usual, these are gluten-free, dairy and lactose free, and suitable for anyone with fructose intolerance.  They are also free of refined sugar, if you don’t add any chopped chocolate or use a 100% cacao chocolate.

Before I forget, if you follow the Chocolate Chilli Mango Facebook page, you will know that there is some work going on with the website now.   I’m giving this blog a lot of thought in terms of what I’d like to do with it and what direction it should take.

But in the meantime, CCM has a new logo!  I would love to hear from you about what you think.  Like it?  Love it?  Not so much?  I love it.  Chocolate and a whisk.  The two most important things in my kitchen LOL.  All feedback would be most welcome.  But right now …

Go bake!  Go workout!  Eat!  Enjoy!

Makes 18 – 24 cookies or 12 mini cupcakes

Ingredients
75 grams cashews or 100% cashew nut butter
2 medium blood oranges – about 155 grams each (or other sweet oranges in season)
105 grams brown rice protein powder*
15 grams coconut flour
30 grams unsweetened cacao powder
60 grams granulated stevia sweetener (e.g. Natvia)
1/2 teaspoon bicarbonate of soda
water, about 60 millilitres

90 grams good quality dark chocolate with minimum 70% cacao or chocolate chips (optional)

* If you prefer a fudgier cookie, substitute 40 grams pea protein isolate + 65 grams rice protein for the rice protein in the recipe.

Directions
Preheat the oven to 180℃.  Line one large or two medium baking sheets with non-stick baking paper or silpat mats.  Set aside.

If using cashews, process them in a food processor until reduced to a smooth and creamy cashew butter.  Transfer the cashew nut butter to the bowl of a mixer.  Finely grate the zest of the oranges and add to the cashew butter.  Juice the oranges and measure the amount of juice.  It should measure around 120 millilitres or a scant half cup of juice.  Add to the bowl.

Add the rice protein, coconut flour, cacao, stevia,  and bicarbonate of soda to the cashew butter and orange mixture.  Using the paddle attachment, mix on low to medium speed until well combined.  Continue mixing and add the water slowly.  You may not need all the liquid if the oranges yielded more than 120 millilitres of juice.  The resulting batter should be smooth and a good dropping consistency but not sloppy – much like a soft cake batter.

If you want to add chocolate chips, add them now, and mix briefly until well incorporated into the batter.

Drop walnut sized spoonfuls of the cookie batter on to the baking sheets, leaving space between them.  If you want to decorate the cookies with a chocolate chip button, place them on top now.  If making cupcakes, line twelve muffins tins with cupcake liners and divide the batter evenly among them.

Bake the cookies for 12 to 15 minutes (the cupcakes will take about 18 minutes or so).  Remove from the oven.  Use a spatula to gently remove the cookies and place on a wire rack to cool completely.

Store the cookies in an airtight container at room temperature.  They don’t last long in our house but I have set a few aside to see how they keep and they were fresh and lovely for up to a week at least.

Macronutrient Profile
I have included macros for the cookies without the chocolate chips, as per the recipe as stated (i.e. using water, not milk).  If you add chocolate chips or chopped dark chocolate, you will need to add in the macros to the total recipe.  This is easy as I give the full recipe macros as well.

I have used SunWarrior unflavoured rice protein powder, Valrhona cacao, and Natvia stevia blend sweetener.  If you use different brands, there may be some variation in macros, but they should be fairly similar.

Plain cookies without chocolate chips

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Filed under All Recipe Posts, Protein, Protein Cookies, Special Diet

Simple Protein Pancake Staples

Ah ha!  Just to prove that I don’t get too hung up over the lack of quality of my photos for the blog, here’s a quickie post and two recipes because I promised I would post these over on the CCM Facebook page.   They’re just everyday fare, not the sort of thing I would normally think of posting, but hey, they’re really good, so why not?  It’s all iPhone photo territory here so trust me when I say that the photos do not capture the deliciousness of these simple and versatile pancakes.  I’m only cringing a little, promise.

They’re usually taken early in the morning, post boot camp training, in a state of extreme hunger, impatience, and with no visible sources of useful lighting.   That does nothing for the resulting picture quality so grab your spectacles, electron microscope, refractor telescope, or whatever you need to get a better view.   What it does say is that these pancakes are too good for you to allow them to get cold on your highly stylised photo set while you muck about with your camera 🙂

The making of protein pancakes is something that usually happens early in the morning at my place.  Sometimes it happens really early, around 5:30am if I’m heading off early for work.   At least, during the week, this is true.  So, unless I’ve planned it the night before (unlikely) or I just happen to have something fantabulous available within easy reach (too lazy or not awake enough to look), I most often end up making really simple pancakes.  I leave the fancy stuff for the weekend.  When I make them during daylight hours.  I should post a few of those.  MMMM 🙂

So here I have two staples in the protein pancake repertoire that I go to when funky ingredients are not available.  Well, that’s a bit harsh.  I think sweet potato and banana are very funky.  I also think flaxmeal and psyllium are funky.  Whoa, and protein powders are super funky.  But you know what I mean.  Exotic stuff.  So if you have exotic stuff lying about your kitchen screaming “I want me some protein pancake action!“, throw it in, or on top, on the side.  Whatever and where ever you like it best. 🙂

Macros for each recipe are provided below and they are schweet.

First up, a winning high fibre pancake that I posted on Facebook a while ago.  Fluffy fluffy fibre goodness using pea protein isolate.   After that, a combination of leftover sweet potato and banana, using two ingredients we often do have lying around.  This one uses whey protein, although you can use whatever you like.  Both simple but good.

Hop to it!  Start mixing, start flipping, topping with good things, and EAT.

High Fibre Cinnamon Protein Pancakes

Makes 6 pancakes / Serves 1 or 2

Ingredients
2 large eggs
40 grams pea protein isolate (I highly recommend this one or this one)
10 grams psyllium husks
250 ml unsweetened coconut milk
1/2 teaspoon cinnamon
1/2 teaspoon organic vanilla powder or extract (I used Professional Whey Organic Vanilla Powder)
stevia, to taste (optional – I don’t bother)

Directions
Blend or whisk together all the ingredients.  Psyllium will thicken up the pancake batter, even as it stands while you cook, so add a little more coconut milk or water if needed.  I just add a bit of water.   It also depends on the size of the eggs you use.  I used extra-large eggs (59 grams each).

Cook the pancakes in a non-stick pan.  I use a minimal amount of little olive oil spray or coconut oil to cook them.  I made six from the quantity of batter in the recipe.

Serve immediately topped with fruit, yoghurt, and maple or coconut syrup.

Sweet Potato & Banana Whey Pancakes

Makes 4 pancakes / Serves 1 or 2

Ingredients
100 grams liquid egg whites (or 2 x 59 gram eggs)
35 grams sliced banana (about half a small one)
50 grams cooked sweet potato (boiled or steamed)
30 grams plain or vanilla WPI (I used Professional Whey NZ WPI)
30 grams raw almond meal
1/4 teaspoon vanilla powder or extract (I used Professional Whey Organic Vanilla Powder)
1/4 teaspoon baking soda
pinch of sea salt
a good squeeze of lemon juice (about 1 – 2 teaspoons)

Directions
Blend all the ingredients together.  Let sit for 10 mins or so, if you can.  Cook the pancakes in a non-stick pan.  I use a minimal amount of little olive oil spray or coconut oil to cook them.
I make about four larger pancakes with this batter.

Serve immediately topped with yoghurt, cinnamon, and maple or coconut syrup.  A great topping is the lemon ricotta cream in the first photo.  Simply mix together an equal quantity of fresh ricotta and thick Greek yoghurt, and a squeeze of lemon juice.  Top your pancake stack, sprinkle with cinnamon, and freshly grated lemon zest.  Drizzle with a little maple syrup.   Fruit makes a lovely optional extra!

Macronutrient Profile
I’ve given macros for the plain pancakes, without toppings and without accounting for any cooking oils used.  Whatever you add, you should add in the macros to the following.   This is true for anything you add to the pancake batter for each.

Hi Fibre Protein Pancakes Macros

Sweet Potato & Banana Whey Pancakes Macros

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Filed under All Recipe Posts, Breakfast, Protein, Protein Pancakes, Special Diet

Amaretto Darkness Protein Truffles

They say you shouldn’t mix water with chocolate.  They are usually correct.  But not always 🙂

Last week, I decided I would spend seven days … a whole week … abstaining from all things chocolate.  No chocolate, no cacao, not even in my post-workout protein shake.  I would not even work with chocolate in the kitchen.  No melting, tempering, dipping, or coating of any kind.  Just to see what would happen.  You see, I can’t imagine a life without cacao.  The stars would dim and die.  The air would grow thin.  My universe would implode.  Totally.   I love it that much.

But what does that mean?  What is the source of this passion?  Food cravings or a genuine love of the bean?

I’m currently eating and training to gain quite a lot of lean tissue, without gaining fat.  Big ask.  A seriously big ask for me.  Honestly, it would be a lot easier if I just popped down to my local butcher and bought kilos of trimmed eye fillet steak and made a skirt to wear.  Except that this would be insane.  In a Lady Gaga kind of insanity I’m just not prepared for now 😀  So, I literally force feed myself because training is, by comparison, the easy part.  I’ll always turn up for a workout unless I’m seriously incapacitated.   Eat eat eat it is then.  But I love to experiment with my diet.  Going sugar-free isn’t so hard.  Despite my love of baking, I don’t have the sweet tooth I once had, and limiting or eliminating refined sugars isn’t that big a deal for me.  I feel great.  Forget all the hyperbole about going sugar-free.  The best part?  You start to appreciate the natural sweetness in foods you may not initially think of as being sweet.  But chocolate?  If you follow this blog, you know I love the good stuff … and I like it really dark.  It’s clear I’m not addicted to the sugar.  So what am I addicted to?  The magnesium?  Maybe. 

What did I discover during that week?

I’m not actually addicted to eating chocolate.  I didn’t have any cravings to eat chocolate at all.  In the first few days I found myself reaching for it, but thinking “I don’t actually want to eat it, I just need to know it’s there”.

Ahhh.  Reassurance.

Let me give you some context.  I have over ten kilograms of chocolate and cacao in my house at any given time, spread across three rooms, often in full view.  Yes, I really really really love my chocolate.  Yet, I was able to abstain from consuming it, without a hitch.  Yes.  Even I’m impressed.  But I missed it’s company.  I felt like I’d betrayed my best friend.  Like I was giving it the cold shoulder.  I was despondent.  We were such a good team.  I even apologised to a bag of Valrhona couverture (the Araguani, my fave).  Yes, that’s pathetic, and yes, I did do that.   But I survived the week intact.  With the knowledge that I’m more emotionally attached to cacao than is probably normal, and I do appreciate it’s aromas and flavours and subtlety, but it’s not a food craving of mine.

So now?  I’m happy to have my chocolate and appreciate it even more, but I find I’m eating much less of it.  Since getting back on the cacao choo-choo train, I’ve only had two squares of chocolate (the divine Michel Cluizel Vila Gracinda … it’s like warm buttered toast).   But I feel good about being around it again and playing with it in the kitchen.  The aroma of melted chocolate, of fresh cacao when you toss truffles into it, to coat them … I’m a happy camper again.

With a genuine, passionate love of the cacao bean.  Validated.  I don’t care if it’s weird.  There are worse things one could do … like make clothing out of steak, for instance 😉

Truffles.  That’s my mission this week.  Because I’m on my health kick and need to cram in some more protein when my appetite isn’t looking, protein truffles sound like a damn fine idea.  Low in saturated fat and low carb … almost no carb one might say.   So I can scoff them any day.

I wanted them to be as creamy as possible without adding anything creamy to them.   A blend of micellar casein and rice protein isolate gives you a sweet creaminess and soft texture.  I love Amaretto so I added a little almond and natural almond extract.  OK I added quite a bit of almond extract … and water.  You can use almond milk or dairy milk if you like.  But water works really well and doesn’t distract from the flavour.  The casein adds a nice creamy flavour anyway.   The addition of a little cacao butter doesn’t add a lot of fat but it does add a little depth to the chocolatey-ness, flavour, and texture.  You can adapt these to any flavour you like using other nuts, adding pure peppermint oil instead of the almond extract, or a little coffee, spices, chilli, anything.  You could also dip these in some dark chocolate but that would impact on the macros.

They’re very intensely chocolate and amaretto flavoured and, considering the lack of any sweetener, they are sweet enough.  Delish.  The sea salt is enough to intensify the chocolate and bring out the sweetness of the nuts and protein powders.  If you are a slave to your sweet tooth and need more, add a little sweetener of your choice.

Proper truffles coming up soon.

Macros are provided at the end of the recipe.  A serving of three truffles provides 113 kCals, 9.3g protein, 7.8g fat (1.2g sat), 1.8g carbs (0.6g sugars), and 2.4g dietary fibre.

Makes 24 standard truffles (or make large ones)

Ingredients
30 grams unsweetened cacao (raw or good quality)
30 grams unflavoured micellar casein* (I use Professional Whey Micellar Casein)
30 grams unflavoured brown rice protein* (I use SunWarrior)
40 grams almond meal
55 grams 100% almond butter
12 grams cacao butter**
1 teaspoon pure vanilla extract, bean paste, or seeds from 1 vanilla bean
1/2 – 1 teaspoon natural almond extract/essence (I use two!)
a pinch of sea salt
water (or almond milk)

*If using a flavoured casein, I’d recommend chocolate or vanilla.  The same is true for the brown rice protein.

** Cacao butter is the fat in the cacao bean.  It is much more widely available now, particularly in health food and organic stores.  Brands selling raw cacao and cacao beans and nibs usually sell the cacao butter too.  If you really cannot find it (yes, you can!), then substitute a little coconut oil or organic butter.

Instructions
Melt the cacao butter in a heatproof bowl in a microwave for about 1 minute, or set the bowl in a larger container of boiling water, until it melts.

Place all ingredients, except the water, into a mixing bowl.  Mix on a low to medium speed until it starts to form clumps – a bit like dough before adding moisture.  As you mix, add water (or milk) a little at a time, until the mixture forms a thick paste, like a set ganache.  By a little, I really mean about a tablespoon or so at a time.  Don’t overdo it or you’ll end up with batter 🙂

Refrigerate the mixture for about 15 minutes.  Roll into truffle sized balls and toss in a little extra cacao.

Store the truffles in an airtight container in the refrigerator.  They are at their best if you let them sit in the refrigerator for 24 hours or overnight before eating.  Sometimes it’s just too hard to wait that long though 😀

Macronutrient Profile
Macros for protein powders are based on the ones I have used.  There might be slight variations between brands, but if using unflavoured casein and rice protein isolate, the differences will be very slight.

If you use milk instead of water, or add any sweetener, you will have to factor that into the macronutrient count.

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Filed under All Recipe Posts, Chocolate, Nuts, Protein, Protein Chocolates, Special Diet

Cacao Passion Protein Mousse

Version 1: made with water and whey protein concentrate

 

Ahhh, there are as many ways to make a mousse as there are stars in the galaxy … trust me, I should know.

Ex-astrophysicist who makes lots of mousse. 

Qualified 😀

If we were talking full-on wicked desserts, I’d be getting on my soapbox and ranting ad-nauseum about authenticity, the abomination I consider to be the adding of cream, and which chocolates marry well with various flavouring options.  Actually, that last one isn’t such a bad idea … BUT … we’re here to talk high protein mousse without the addition of fats and refined sugars.  Kinda limits the options, right?

Maybe.  The good news is, there’s a lot you can do with this recipe … pretty much anything that tickles your taste bud fantasy.  OK, within reason.

I added the pulp of a passion fruit because oh mamma, I love chocolate and passion fruit.  It’s mousse-arama.  But, you can add whatever you like.  Throw in some spices … how good would chilli and cinnamon be?  Toss in some pure extract of almond, vanilla, mint, whatever.  You could add some pulverised freeze-dried fruit, chopped or  puréed dates, or fruit … ooh orange zest with orange juice to replace the water or passionfruit!   Just don’t get carried away – keep any liquid quantities small or you’ll end up with a liquid mess 😀

If you’re not caring about the fat content so much,  use coconut cream or dairy cream instead of water.  You can even use some yoghurt or milk.  You can add in some cacao nibs or whatever you like if you want some crunch.   I have included two versions that I make often, below.

Version 1 is made with water and Version 2 uses low or non-fat yoghurt.  The latter gives a creamier, more full-bodied mousse with added protein, but will obviously add a little to the carb content.  Both are good, it just depends what you are looking to achieve and your tastebuds prefer.  I like the yoghurt version as a last meal on big workout days.  🙂

I normally make this with casein as it thickens the mousse and gives a really nice texture.  It also makes for a sensational last meal of the night.  This time, I also gave some unflavoured WPC a go and it was still pretty good.   As usual, this recipe works with unflavoured protein powders.  If you use sweetened and flavoured powders (you know, the rubbish with all the spakfilla taking up space where the protein should go), you may omit the sweetener but it will likely change the macros.

You’ll get the best mousse-like texture and macro count if you use fresh egg whites, however I was pretty happy trialing the egg white protein powder as a substitute.  It’s less dense in texture and lacks the same body of a mousse that you get from using the fresh whites, but the flavour was still great.  In a hands-down contest though?

USE FRESH EGG WHITES.

I like the tangy sweetness of the passionfruit and the bitterness of the cacao and frankly, I don’t need the stevia.  But if you’ve got a sweet tooth in denial, add some stevia or whatever sweetener you like.  If you seriously don’t care and want to use sugar, go ahead and do it, but any sweetener you use may change the macros.   If using sugar, add it to the egg whites once you whisk them to soft peak stage and continue beating until the meringue is stiff.  This will dissolve the sugar.

Version 2: made with yoghurt and casein

This is a great recipe if you are into eating clean, like moi.  It’s also gluten, nut, and refined sugar-free.  Woohoo!

As is my wont, I have included the macronutrient profile below.  Version 1 packs an average 20 grams of quality protein, only 1.8 grams of fat, 3.4 grams of sugars, and punches above its weight in antioxidants from the raw cacao.  Plus, you get 7.7 grams of fibre.   Version 2 gives you around 26 grams of protein with 21.3 grams of carbs (8.7 grams sugars) and only 3.1 grams of fat and you’re still getting all that fibre.  Superfood? 🙂

Easy peasey cocoa squeezy … it takes like two minutes to make.  Whack it together before you hit the gym and when  you get back, whaaheeyyy!!!!

Energy to move, power to lift … enjoy!

Serves 1

Ingredients
Version 1: Water based
2 egg whites (or 4 teaspoons egg white protein powder + 4 tablespoons warm water)
pinch cream of tartar
20 grams raw cacao powder
10 grams whey protein powder (I used Professional Whey WPC – you can also use casein or egg white protein)
1 passion fruit
1/4 teaspoon 100% pure stevia extract (or to taste)
about 10 – 15 ml water
other flavouring, as desired (optional)

Version 2: Yoghurt based
2 egg whites (or 4 teaspoons egg white protein powder + 4 tablespoons warm water)
pinch cream of tartar
20 grams raw cacao powder
10 grams micellar casein powder (I used Professional Whey Micellar Casein – you can also use whey or egg white protein)
1 passion fruit
90 grams non-fat plain yoghurt
1/4 teaspoon 100% pure stevia extract (or other sweetener, to taste)
other flavouring, as desired (optional)

Instructions
If using the egg white protein powder, whisk together the powder with the warm water until dissolved and let sit for a few minutes.  Whisk the egg white with the cream of tartar until stiff peaks form.  This will work really well if you are using fresh egg whites.  Using the egg white powder, I found I got a lovely meringue-like consistency between soft and stiff peaks as the best I could do.  It was fine.  The fresh egg whites will give you a mousse with more body but it still tastes the same 😀

Version 1: In a small bowl, mix together the cacao, whey (or casein, egg white, whatever), the passion fruit pulp, stevia, and water to a thick creamy consistency.  Add a little more water, if needed, to get the right consistency.

Version 2: In a bowl, mix together the cacao, casein (or whey, egg white, whatever), the passion fruit pulp, stevia, and yoghurt to a thick creamy consistency.

Use a wire whisk or metal spoon to gently fold the cacao mixture into the egg whites, taking care to not deflate the mixture too much.

Place into the fridge to chill before serving.  Eat.

Version 1: this version has less body but is still yum!

 

Macronutrient Profile
I’ve included the macros for both versions above.

Macros include use of fresh egg whites vs egg white protein powder.  Fresh is better on all fronts – both for texture and macros.

If you use a different protein powder it will alter the macros somewhat, although you can check that easily by following the link provided above to see what the variations are.

Remember that if you add other flavourings or sweeteners, it can change the macros … as does cream etc.

VERSION 1: Water and WPC

VERSION 2: Casein & Yoghurt

 

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