Tag Archives: Protein Powder

Fuzzy Navel Protein Smoothie


3-C Protein Ice Cream (Chocolate, Coconut and Coffee)

This is an easy base recipe for protein ice cream. Any number of variations can be made. Use your favorite add-ins and your favorite brand and flavor of protein powder.

3-C Protein Ice Cream (Chocolate, Coconut and Coffee)

2 cups milk of choice*
2 scoops BSN Syntha-6 chocolate protein powder, or your protein powder of choice
2 tablespoons instant coffee
1/8 tsp Xanthan gum, optional*
1/2 cup coconut

Combine milk, protein powder and instant coffee in Vitamix, or high-speed blender. Blend until combined, then with blender running, sprinkle in Xanthan gum. Pour the mixture into your prepared ice cream maker. When the mixture starts freezing, add coconut. When ice cream maker stops churning, remove and serve immediately for soft-serve, or transfer ice cream to a covered bowl and freeze for a couple of hours. If the ice cream becomes too hard after freezing, you can place it in microwave for 30 seconds, or leave it on the counter for a few minutes to soften it enough to scoop.

*You can use any milk, dairy or not. I’ve found that when using low-fat, skim milk or fat-free almond milk, the ice cream crystallizes more than when using full-fat milk. This is not a problem for me, but if you want it to be creamy, use full-fat milk. The use of Xanthan gum also helps to prevent ice crystals.

*This is what America’s Test Kitchen has to say about Xanthan gum in ice cream:

Many ice cream manufacturers add xanthan gum to their products because it prevents the formation of large ice crystals during churning and storage. And that translates into a smoother ice cream. This can easily be done at home. Adding 1/8 teaspoon of xanthan gum to the base prior to churning had our ice cream starting out smoother and less noticeably icy than a control recipe made without the gum—and it stayed that way for more than a week.


Xanthan gum has a tendency to clump when it comes in contact with liquids; here’s how we ensure even incorporation:

Create a vortex: Place ice cream base in tall, narrow container, leaving at least 4 inches of headspace. Insert immersion blender to bottom of container. With blender on high speed, create vortex in middle of liquid.

Sprinkle and Blend: Slowly sprinkle xanthan gum over vortex (3/8 teaspoon per 2 cups of gravy or sauce and 1/8 teaspoon per quart of churned ice cream), allowing it to be sucked down into blade of blender for at least 30 seconds to thoroughly combine.

Baked Apple Banana Oatmeal Protein Bars

I found this great recipe from Natalie Hodson at bodybuilding.com. I made a few modifications to suit my taste and these protein oatmeal bars were born. They make a great quick breakfast or snack.

I used BSN Syntha-6 Isolate Vanilla whey protein powder.

Baked Apple Banana Oatmeal Protein Bars
Serves 8

Dry Ingredients:
2 cups old-fashioned oatmeal
4 scoops vanilla whey protein powder
2 tbsp ground flax seed
1 tsp baking powder
1/4 tsp salt
1/2 tsp cinnamon

Wet Ingredients:
4 large egg whites
1 1/2 cups skim milk
1/4 Cup plain, nonfat Greek yogurt
1 cup unsweetened applesauce
2 bananas, mashed
1 tsp vanilla extract

Preheat oven to 375 degrees. Combine dry ingredients in a large bowl. In a medium bowl, combine wet ingredients. Pour wet ingredients into the large bowl and mix well.

Spray a 8 inch or 9 inch square baking pan with non-stick spray. Pour oatmeal mixture into pan and smooth top with a spatula. Bake for 40-45 minutes until top is beginning to brown, or inserted knife comes out clean.

Let cool 10-15 minutes in pan, then invert pan on a cutting board and cut into 8 bars. You could also invert on a cooling rack, and allow to cool completely before cutting. Store in the refrigerator.

To freeze, make sure oatmeal bars are completely cooled first. Then wrap each bar in wax paper or parchment paper and place in a large freezer bag or container. For quick grab and go convenience, you can also place oatmeal bars in individual snack-sized plastic bags, then refrigerate or freeze until needed.

Per serving: 226 cal, 3 grams fat, 30 grams carbs, 5 grams fiber, 9 grams sugar, 20 grams protein

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