Holiday Treats For Clean Eaters

The strength of your iron will is matched only by the load of steel you're able to hoist toward the heavens. Office chatter about how confidently you bypass the candies and cakes that pile up in the break room has taken on mythical proportions among lesser mortals who idly graze in glassy-eyed denial of the metabolic horrors expanding already bulging waistlines. One day in January, as you well know, they'll find themselves staring in the mirror only then fully comprehending the weight of their gluttonous folly.

Of course, you are haunted by the ghost of Christmas past. Lingering memories of sugary morsels enjoyed at holiday get-togethers long ago. You're only human! Wouldn't it be great to sample them without wrecking havoc on your dialed in diet? You can, with the gift of protein-packed recipes from Team ON athletes. As you can see from their well-defined physiques, you have nothing to fear from these mouth-watering delights. In fact, there are some very welcome additions in all of these recipes.

This is an easy one that can be mixed up in a deep mug or transferred into a microwave safe container after being tossed around in your shaker cup. It comes to you with warmest wishes from Ben Hartman, NPC Bodybuilder and Exercise Physiologist.

  • Add one scoop of Turbo Chocolate flavored Platinum Hydrowhey to a container filled with 6 ounces of water.

  • Add 4 tablespoons of Ovaltine and a dash of ground cinnamon.

  • Stir or shake until thoroughly blended.

  • Microwave for 30 to 60 seconds, until warm (not long enough to boil).

  • Top with a couple of mini marshmallows or fat-free whipped cream.

According to Ben, this hot chocolate concoction holds fat to just 1 gram and calories to a very manageable 250. On the upside, 30 grams of whey protein for muscle recovery and 30 grams of carbohydrates for glycogen replenishment give you plenty of reasons to enjoy this savory holiday treat post-workout.

Here's another familiar taste to mix into your pre- or post-workout routine. It comes to you from Tri Fitness Athlete Jaquelyn Kay, with best wishes for a productive holiday season inside and outside the gym. You'll need an electric blender to whip up this concoction.

  • Start out with one cup (8 ounces) of cold water, and add in a scoop of Velocity Vanilla flavor Platinum Hydrowhey.

  • Now open up a can of pumpkin pie filling and scoop two generous tablespoons into the blender jar. Add a teaspoon of ground cinnamon, a quarter teaspoon of ginger and a quarter teaspoon of cloves.

  • Cover the jar and blend it all together until you arrive at a thick, creamy shake consistency. Then add between 2 and 5 ice cubes and blend until you don't hear chunks being broken down.

Half a cup of Libby's 100% Pure Pumpkin provides 5 grams of dietary fiber to keep you feeling full, 300% of the Daily Value for vitamin A plus 9 grams of carbs to help replenish your muscle's spent glycogen stores. And the cinnamon's a natural thermogenic agent. We think you'll agree that the flavor feels like cheating, even though you aren't.

Here's a before bed protein treat that'll leave visions of sugar plums dancing in your head. Well, maybe not plums, but strawberries and blueberries for sure. The recipe comes to you from Mike Kurzeja, a super-middleweight professional boxer who knows plenty about muscle recovery. Here's all you have to do:

  • In a small bowl, mix a scoop of Blueberries & Cream flavor Gold Standard 100% Casein with 2 or 3 ounces of water and stir until consistently thick.

  • Cut 3 or 4 fresh strawberries into small pieces, removing leaves and stems. Stir into the thick Casein batter.

  • Let sit in the freezer for about 15 minutes. Then sit down to a seriously sensational treat!

What could be better after a long hard afternoon in the gym? The taste is decadent enough, and the strawberries provide an antioxidant boost to go along with micellar casein's slowly digesting nighttime recovery support. Here's another novel way to get creative with ON's new casein flavors.

NGA Pro and fitness model Jason Phillips offers this tasty treat for those who recoil from brownies prepared with traditional ingredients. Preheat the oven for 325 and get cooking!

  • Mix the whites from 4 large eggs with cup of unsweetened applesauce and cup Splenda.

  • Stir in 8 scoops of Chocolate Peanut Butter flavored Gold Standard 100% Casein.

  • Fold into this mixture cup of fat free sour cream and 1 tablespoon of pure vanilla extract.

  • Once stirred into a creamy pudding-like consistency, bake in a coated pan for 20 minutes. Allow to cool before cutting.

BAKING TIP: A test for determining whether the brownies are completely cooked is sticking a fork through the top at the very center of the pan. If you can pull it out without taking along any brownie residue, you're good to go!

Got a taste for more ab-friendly holiday flavors? You'll find plenty of stocking stuffers at Search the database for recipes that will rekindle fond food memories and have you eagerly surfing for more. We'd like to see some of your favorite smoothie recipes too. Put up a holiday themed smoothie or two, and you might win yourself a big bag of ON swag including supplement samples and a Platinum Hydrowhey T-Shirt! Search the hashtag #12dayfit on Twitter, and enter your recipe at before Christmas! We're randomly selecting winners every day from all email addresses entered (and kept private). It's our way of wishing you and yours all the best in 2010.
Leave a Comment
Dec 22, 2009
How can anyone think that these recipes sound good at all? It's OK to indulge during the holidays. Stop worrying about your workouts and just have fun. The kind of people that eat these kinds of things are the kind of people I don't want to be around.
Lisa Ebner
Dec 25, 2009
Where do we find this Blueberries and Cream Gold Standard Casein??
Dec 28, 2009
Lisa, Blueberries & Cream flavored Gold Standard 100% Casein can be purchased at GNC and other retailers. Email your address to and I'll send you a free sample!
May 29, 2010
Well if you are dedicated, you maintain diet and workouts all year. You can still be fun to be around and eat write. So that kind of ignorant comment you made is not appreciated. Eating lavishly might take you to 'former' back to just 'fat guy'