*note, some of these recipes call for very specific brands etc. Feel free to substitute what is at your availability
Strawberry Coconut Pudding
Eat ½ a recipe
Prep time 2 – 5 minutes
¾ cuplow fat cottage cheese (or lactose-free yogurt if lactose intolerant)
¼ cup coconut milk
½ cup frozen strawberries (or blueberries, blackberries, mango)
¼ tsp Sweetener
1 scoop Infinit whey protein powder or other clean for sport protein powder
Combine all ingredients in a blender or food processor and puree until smooth.
To thicken add 1 scoop tested protein powder – strawberry or vanilla. To thin add a small amount of water, juice or milk to make a shake.
1 large or 2 small servings
Nutrition Profile per recipe:
Banana Nut Squares
From Gourmet Nutrition – recipe doubled and slightly altered
Cut a small serving in half
1 cup very ripe mashed banana
4 eggs – preferably local
½ cup cottage cheese
1 cup old fashioned oats, spelt, or barley flakes
4 cups walnut meal or a combination of other nuts - grind nuts in a food processor, blender or place in a sealed bag and smash with the bottom of a pot.
12 scoops (300 g) vanilla protein powder - buy tested Iso-whey from Popeyes
½ tsp baking soda
¼ tsp salt
Preheat oven to 350 F. Whisk eggs. Add banana and cottage cheese. Combine remaining ingredients stirring until evenly mixed. Combine wet with dry.
Lightly butter or spray a 9x9 inch baking pan and add the mixture. Bake for 10 – 15 minutes. Should still be moist. Cool, cut and store.
16 small or 8 large
Nutrition Profile per Serving:
1/4 cup unsweetened pineapple chunks and 3/4 cup cottage cheese – 1 or 2% MF - mix or eat separately
3/4 cup cottage cheese + ½ cup salsa or fresh tomatoes and chopped green onion or
¾ cup cottage cheese with 1/2 small diced apple and cinnamon.
This recipe is high in fibre, good quality fat, protein, healthy carbohydrates and anti- inflammatory nutrients.
Recipe doubled and slightly altered by SB
Makes 80 golf ball sized spheres
1 cup sesame seeds
4 cups old fashioned oats
4 cups sierra nut mixture – available at Thrifty foods
4 cups puffed rice or puffed millet cereal
1 cup ground flax
1.5 cups protein isolate – tested – I used Vanilla flavoured Precision Iso Pro
2 tsp cinnamon – or more if desired
2 cups honey or 3 cups for a slightly higher carb/sweeter tasting recovery treat
3 cups peanut butter
1 cup water – may need more if only using 2 cups honey.
Toast sesame seeds, set aside. Toast old-fashioned oats. In blender or food processor combine seeds and oats and pulse until flour like consistency – place in a bowl.
In a food processor or blender pulse sierra nut mixture (bulk section at Thrifty Foods), add to oat/seeds mixture.
Add puffed rice or puffed millet cereal, ground flax, protein isolate and