December 8th, 2017

Protein Fudge Brownies

Makes 12 servings

This is a GREAT way to use leftover sweet potatoes & black beans. The beans and whey protein powder add protein and fibre, the potato adds beta carotene and a hint of sweetness, the coconut oil is full of healthy fats and the cocoa gives this recipe a boost of antioxidants. A great mid-day power snack or post workout recovery!

  • 1 ½ cups cooked Canned low-sodium (drained) black beans 
  • 1/2 cup cooked Mashed sweet potato 
  • 2 Tbsp Extra Virgin, Organic Coconut Oil 
  • 10 Large Medjool dates, pitted & chopped small 
  • 1 Scoop ON Gold Standard Whey Double Rich Chocolate Protein Powder 
  • 2 tbsp Honey 
  • 1½ tsp Vanilla extract 
  • ¾ cup Gluten-free flour mix 
  • ½ cup Cocoa 
  • ¼ tsp Salt 
  • ½ cup Chopped walnuts 
  • ½ cup Applesauce, unsweetened 
  • 1 tsp Baking powder 

  1. Preheat oven to 350 degree F. Lightly oil an 8'' x 8'' glass baking dish.
  2. In the bowl of a food processor, combine black beans, sweet
    potatoes, coconut oil, dates, applesauce & vanilla. Puree.
  3. In large bowl, sift flour, cocoa, baking powder & salt. Stir in wet ingredients to blend well; batter will be thick. Taste & adjust sweetening (if you prefer add 2tbs of honey). Stir in walnuts.
  4. Transfer batter to prepared baking dish & bake until set (approx. 40 mins). Let cool then carefully turn out of pan. Cut into 12 squares & serve.

Per serving:
180 cals
6 g fat
27 g carb
7 g protein


November 22nd, 2017

Protein Pumpkin Pie

Makes 8 servings


  • 1 (15oz) can Pumpkin Puree    
  • 3 scoops GOLD STANDARD 100% WHEY Cake Donut    
  • 2 Egg Whites    
  • 1 tsp Vanilla extract    
  • ¼ cup Unsweetened, Vanilla Almond Milk    
  • 2 Tbs Pumpkin spice    
  • 8 Tbs Fat-free Whipped Topping (Optional)    

  1. Preheat oven to 325 degrees
  2. Lightly spray 9 inch pie dish with nonstick cooking spray
  3. Combine all ingredients in a bowl and mix well
  4. Pour mixture into dish and bake for 45-50 minutes
  5. Top with Fat-Free Whipped Cream (optional)

Per serving:
80 calories
1 g fat
7 g carb
11 g protein

General Fitness

Think you can take enough calories out of your diet to hit a weight loss target? There might be a more effective approach. Consider the findings of a study published in The Journal of Nutrition that compares 12 weeks of calorie restriction to the same period of calorie restriction with moderate exercise.
Researchers put 82 men and women with an average age of 39 on a diet that restricted calories to a range of 500 to 800 per day. Some also entered a program that involved 2.5 hours of walking each week.
Compared to measurements taken before the program began, calorie restriction helped subjects lose an average of 15.4 pounds including 10.5 pounds of fat mass. Subjects who added walking to their dieting efforts lost an average of 19.4 pounds including 14.1 pounds of fat mass.