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Blog

Colette's  Banana Almond Birthday Cake Shake

3/29/2019

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The same protein shake day after day can get old - and diet boredom can lead to moments of weakness and cheating. I found a few easy  additions to dress up my usual vanilla protein shake to create a filling treat that gets me through the occasional monotony of maintaining a clean diet.
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Hold The Candles...

 Two bananas  - sliced into chunks that will mix easy
Two scoops Vanilla Flavored Whey ( or favorite protein) Powder
One teaspoon Vanilla
Almond Extract - to taste - don't over do it - it's pretty strong and a couple drops will do
One cup unsweetened Vanilla Almond Milk
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1 - Take All Ingredients

2 - Put Them In The Bullet

3 - You Know What Comes Next...


The Macros...

Calories-460                                         

Protein -     53

Fat         -      6

Carbs    -     52

​What's with the high carb count? It's from the bananas, not a refined sugar.  Still, I would recommend enjoying this treat earlier in the day while your metabolism is going full force or have ½ today the other ½ tomorrow. 
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 Gluten Free, Guilt Free and Filling. What could be better than that?
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Double Chocolate Muscle Muffins

4/9/2018

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Makes 24 Mini Muffins
Ingredients:
1 scoop Quest All Purpose Protein mix
1 pouch of METRX chocolate protein blend
¼ cup Unsweetened Applesauce
Unsweetened Almond milk
⅛ tsp baking powder
3 tsp stevia bakeable blend - Pyure
1 egg
Nutrition Entire Recipe
​
Calories      589 
Protein       70.4  
Fat               16.4  
Carbs          43    
Nutrition Per Muffin
Calories   25 cal
Protein    2.9
Fat            1
​Carbs        1.8

Delicious!

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Colette's Gluten Free Protein Donut Delights

1/9/2018

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Flashback to my high school days, wearing my yellow polyester uniform, standing behind the counter at Ken's Donuts, serving up the hottest, freshest, and quite possibly least healthy things you could ever eat.  I don't miss those early morning shifts, but I still love a good donut.  So I made my own...
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Without ChocolateChips...
I got the idea to try to make these little gems while walking through Marshall's (because I love a good deal), and I saw the donut pan.  I went home to the "test kitchen", and after a couple of flat attempts, I found a combination that is tasty and good for you too.

Time To Make The Donuts...

Three Eggs
One packet of Vanilla Met-Rx Protein Powder
1 teaspoon baking powder
1 teaspoon vanilla
Optional - Dark Chocolate Chips (8 per donut) - but seriously - we all know this is totally a must add
Preheat your oven to 375, and coat your pan with non stick canola oil spray
Put two egg whites and one whole egg in your Magic Bullet
​
Add in the Met-Rx Vanilla Protein Powder, along with the vanilla and baking powder
(I put a splash of almond milk in the empty Met-Rx envelope to get all the powder that sticks to the sides - You know - the old Kool-Aid trick)
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Now Whip It..Whip It Good
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PictureLook Ma, No Lumps!!!
I use the Magic Bullet, (which I got at my beloved Costco), because it mixes with no lumps and clean up is a breeze - it's a perfect  time saver in an early morning rush. If you don't have a Magic Bullet, just be sure to get the mixture smooth and lump-free.  You may need to add a little water to get the right cake batter consistency...


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Load your Pan...
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8 Chips Per Donut
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Push Them Down Just A Little So They Bake In...
Bake for 20 minutes...
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Fresh
out
of
the
oven...

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​Enjoy!!!

The Macros...

Per Donut:
Without Chips  
                                         With Chips
Calories = 60                                                Calories = 77
Fat          = 1.2                                                 Fat         = 2.4
Protein   = 8.7                                               Protein  = 9
Carbs      = 6.6                                               Carbs     = 8.5
I love these because they are delicious, healthy, and very portable.   When I'm on the run, I take them with me to eat  throughout the morning.  It keeps my diet in check - and hey - Who doesn't love a donut?
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Ahh Memories...
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Rip it Up on a Hot Day with Protein Watermelon Cake

6/28/2016

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My sister introduced me to this watermelon "cake". She and her friends make it whenever someone  in their workout group has a birthday.  I was a bit skeptical at first, but curious. So, when I was in Austin last week we made it and the kids and I loved it! So now it's a regular at our house. No need to wait for birthdays. It's great on a hot day, perfect for the 4th of July !! It's also gluten free. After you've made it once you can get creative and play with what it looks like. If you try it, post pictures here so I can see how clever you are :)
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Protein Watermelon Cake
(GF) Prep Time: 20 min | Refrigerator: 30 min | Servings: 8 slices per cake | Difficulty: Easy

Ingredients 
1 watermelon ( if you use a large you will only need half or you can you use one whole small seedless one.
​1.5 cups Greek yogurt ( higher protein than carb ratio) 

Approx. 1/4 cup Protein Powder or Caesin.  I use casein because it gets a bit thicker which helps achieve a frosting like consistency. Using either product just add a little bit at a time until you get a spreadable thickness.
1 cup blueberries or raspberries
1 cup strawberry halves
1/2 cup slivered almonds
​1 packet Stevia or to taste ( you may also choose your favorite sweeter just add in the calories)


Instructions
 Make sure watermelon is well chilled when you start. If using the whole watermelon, stand the fruit up like an egg and cut parallel to the ground. Cut the topped bottom of each piece to create a flat surface. If using a large watermelon you can make two cakes just double up the rest of the ingredients. Shave the remaining  rind off to create a watermelon loaf. In a large bowl combine the yogurt, casein (or protein powder)  and sweeter . Thoroughly mix. Frost the cake and press slivered almonds in to the sides. Top with berries of choice. Store in a tupperware in the refrigerator.  You will want to keep it cool, it tastes and holds together better.

Nutritional Info for one slice of watermelon cake ( assuming you used a small watermelon or 1/2 of a large one: 112 Calories, 2g Fat, 10.5g Protein, 12g Carb,  Fiber 2g
(Nutritional information may vary based on recipe modifications.)
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Leftovers that won't make it till tomorrow!
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Comments

Protein - Thinking Beyond The Beef

9/17/2015

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It easy to forget what a good nutritious, low calories source vegetables can be to fulfill your protein requirements. Prepare them on their own or use the list below to build a nutritious salad or stir fry that provides a great protein boost.
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Here are some other great non-meat sources for protein.
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    Colette Kuhnsman

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  • HOME
    • ABOUT >
      • Perks
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      • Just for Fun
  • BOOK NOW
  • Service Details
    • Botox Boutique/Injectables
    • Face Treatments >
      • Curated Facial Collection
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      • LED Light Therapy
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      • Plump & Tight - Viora ST
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      • Thermoclear - Spot Remover
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