The Blog

Double Chocolate-Chocolate Love ‘Pronuts”

Growing up in my youth before I was of junior high age, I played community league basketball on Saturdays. At least one if not both of my parents would be in attendance. My father and I had this tradition of a post-game Tim Horton’s donut after each game: win or lose. My Dad would get his coffee (large, 2 sugars) and I would select my favourite treat: either the Boston Creme Supreme (filled with REAL whipped cream) or the double chocolate-dipped cake donut. It’s funny the small things in life you never forget.

Fast-forward to today, and I’m bound and determined to (once again) recreate a traditional treat into something creatively nutritious! I acquired a pumpkin protein donut recipe via Pinterest several months ago, but just the other evening I thought to take it a couple steps further and turn it into something spectacular. Ladies and Gentlemen, I give you the Double Chocolate-Chocolate Love ‘Pronut’: made with the high quality Magnum Quattro Chocolate Love protein! These are high in protein, low in carbs, and reasonably low fat. The topping is definitely optional, but I highly recommend you go all-out with this one ๐Ÿ˜‰ Enjoy!!

 

Recipe

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*yields approx 10 servings

  • 1 cup pumpking puree at room temperature*
  • 1/3 cup liquid egg whites at room temperature*
  • 1 1/2 tbsp coconut oil, melted
  • 4 scoops Magnum Quattro Protein in Chocolate Love
  • 1 tsp baking powder
  • 2 tbsp unsweetened cocoa powder
  • dash of salt
  • donut tin

*it is essential to have these ingredients at room temperature so the coconut oil doesn’t coagulate

Icing

  • 1 scoop Magnum Quattro Protein Powder in Chocolate Love
  • 1 tbsp unsweetened cocoa powder
  • 3 tbsp almond milk (or milk of your choice)
  • 4 tbsp semi-sweet chocolate chips, chopped or chocolate sprinkles (optional)
Ready for the cooling rack, pre-iced

Ready for the cooling rack, pre-iced

Directions

  1. Preheat oven to 350F
  2. Grease donut tin with non-stick spray
  3. Combine pumpkin puree, egg whites, and coconut oil in a separate bowl
  4. Combine 4 scoops protein powder, baking powder, 2 tbsp cocoa powder and salt in a separate bowl
  5. Mix contents of both bowls until well blended and smooth
  6. Place batter in fridge for 5-10 minutes
  7. Add batter to donut tin: be sure to not ‘overfill’ each tin
  8. Bake for 8-9 min or until batter is cooked through (test with knife/toothpick)

Do not over-bake the pronuts! (From experience) this will give you a very dry product.

Allow to cool before topping each with icing and chocolate chips.

These keep best when stored in an air-tight container in a cool, dry place or in the fridge.

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Chocolatey-goodness sized to scale ๐Ÿ˜‰

Macros (includes topping) per pronut: 129 calories; 4.3 g F; 8.7 g C; 15.4 g P; 1.9 g fibre

 

Protein ‘Blondies’

Baking was one of my very favourite pastimes growing up. Truthfully, to this day I’m not sure if it was the actual act of baking I loved or the tasting of the goods- especially the batter!! Peanut butter cookies were my absolute favourite to make. Fresh out the oven, my Dad and brother would pop them in their mouths like tic tacs!

Fast forward to today and I still have that very same love for baking. I still have the same sweet tooth, though my fitness goals require me to make smarter choices as to how I satisfy it. This is one of my very favourite go-tos to curb those hankerings for something sinful: the Protein Blondie. It has a chickpea base with natural peanut butter as a binder, so you get that rich, almost-doesn’t-taste-healthy satisfaction. I simply adore peanut butter, and if you try these you’ll see why I love this recipe so much ๐Ÿ˜‰ It is super easy and quick to make; a balance snack to have on the go or pre/post workout. Enjoy! ๐Ÿ™‚

Fresh out the oven

Fresh out the oven

Recipe

1 can chickpeas, rinsed and drained

1 heaping scoop Magnum Quattro Protein in Vanilla Soft Serve flavour

1/3 cup natural creamy peanut butter

1/3 cup sugar-free syrup

1 whole egg

1/2 tsp baking powder

Sea salt, dash (optional)

Splenda/stevia, to taste

1/4 cup semi-sweet chocolate chips/peanut butter chips (optional)

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The batter will be quite thick: pictured here is my trusty Vitamix

Directions

  1. Preheat your oven to 350 F.
  2. Place all ingredients (except for chocolate/peanut butter chips) in a blender/food processor. Blend until smooth.
  3. Pour batter into a sprayed 8 x 8 inch pan and spread evenly. Sprinkle chips on top, if desired.
  4. Bake 15-20 mins: until edges are golden, and knife comes out clean from the centre. Cut into 16 squares once cooled. These can be enjoyed immediately, though I really enjoy them cold. These are best kept stored in the fridge.

Macronutrients (per square, with chips): 82 calories; 4 g F; 7 g C; 4.8 g P; 1.2 g fibre

Clean and Decadent Protein Brownies

The more credit you give away, the more will come back to you. The more you help others, the more they will want to help you.ย –ย Brian Tracy

Since the creation of this site I have been blessed with much support and encouragement. I love getting feedback from all the readers, good and bad! The good feedback keeps me going, and the constructive criticism helps me to think of ways to make this ‘baby’ of mine even better. I am truly grateful for all of it. My most favourite feedback are those of you that are messaging me with amazing recipes and blog ideas!! It shows me that not only are you enjoying orangezilla.ca, but you’re also on board with the message I am trying to send: lead by example, and live the best possible life. I do believe the perspective on clean eating is changing: more people are realizing that with a little creativity and some healthy swaps, clean food can be great!

This gem of a recipe comes from my friend Lisa Caputo, who is currently preparing for her very first bikini competition. She and her husband Rosario own Cibo Bistro, an authentic Italian restaurant located in downtown Edmonton’s Oliver Square. If you ever get the opportunity, definitely check them out! Best non-franchise Italian food that has ever slipped my lips. That being said, this lady definitely knows great tasting food! This recipe is super-simple, 100% clean, and Champ approved!! This was his favourite protein brownie recipe I have made so far. I have several black bean brownie recipes on hand, and he always cringes at those because (according to him) they always taste ‘bean-y’. These are so decadent and rich with flavour, they are a great remedy sure to cure any sweet tooth craving. Enjoy!

 

Recipe

1 cup over-ripe banana (approx. 3 medium bananas)

1/4 cup unsweetened cocoa powder

1/2 cup natural smooth peanut butter (melted)

2 scoops Magnum Nutraceuticals Quattro Protein Powder in Chocolate Love/Chocolate Peanut Butter Addiction

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Directions

  1. Preheat oven to 350F
  2. In a blender/food processor/electric mixer, blend everything until smooth; you may need to add water to make it the consistency of brownie batter.
  3. Pour batter in to a shallow non-stick pan.
  4. Bake for 30 mins, or until toothpick/knife comes out clean from the centre.
  5. Let cool completely before cutting into squares. Best after slight refrigeration. Once cooled, I individually wrapped each bar in plastic wrap and stored in the fridge for a convenient snack on the go ๐Ÿ™‚

*Yields 9 bars

Macros per bar: 167 calories; 7.8 g F; 14.1 C; 10.7 g P; 3.1 g fibre

 

Healthy Chocolate Mousse

My only regret with this recipe is the picture doesn’t do it justice! This decadent, guilt-free snack has become a staple in my nightly routine. Currently my only ‘lower carb’ meal is the one I have right before bed. I ensure that I have some sort of healthy fat incorporated to keep me satiated while I sleep. I have posted about ‘smoothie bowls’ before containing avocado with Magnum Quattro protein (the BEST ๐Ÿ˜‰ ) but this switch up makes for a smaller, yet rich and satisfying meal resembling more of a dessert. I really can’t get enough avocado… and chocolate… I’m female, ’nuff said. I give you “Healthy Chocolate Mousse”! Enjoy!!

Recipe

1/2 ripe avocado, medium (approx 2 oz.)

1/2 scoop (or 2 tbsp) Magnum Quattro protein in Chocolate Love/Chocolate Peanut Butter Addiction**

1/4 cup unsweetened almond milk (or your milk of choice)

2 tbsp unsweetened cocoa powder

1/2 tsp vanilla extract

Splenda/stevia, to taste

Dash cinnamon (optional)

Directions

  1. Blend all ingredients in food processor/blender on medium-low speed until smooth, no visible lumps. You may add more/use less milk, depending on desired consistency: I like mine to resemble chocolate pudding.
  2. Pour contentsย  into a bowl and enjoy!!

 

*Yields one serving

**May add more protein powder depending on nutritional needs; may need more milk for consistency

Macros: 199 calories; 13 g C; 12 g F; 19 g P

Easy ‘Pulled’ Salsa Chicken

After 5 years of competing in fitness, you’d think I’d never want to see another chicken breast. While that is somewhat true, I definitely try my best to incorporate a variety of protein sources into my current regime. I surprisingly do still love chicken! My all-time favourite way to prepare a lean chicken breast is simply over the barbecue. But since My Champ and I acquired a slow-cooker over this past Holidayย season, the barbecue has taken a back seat ๐Ÿ˜‰

I know I’m late to the party, but where has this delightful appliance been all my life?? I so wish I had this tool in my arsenal during my competition meal-prep days. I still love barbecuing, but the slow cooker is an excellent, indoor option during the cold winter months. And the clean, healthy recipes are infinite!!

I have seen others post recipes similar to mine, but I really wanted to get the salsa-water ratio right before I shared my version. I found if you didn’t add any water the chicken turned out a little dry- although the flavour was still outstanding! Adding too much water didn’t do the flavour justice. This is great to prepare at the start of your week, as it will make many servings for yourself/household. It’s also super versatile and can be served with any kind of starch. You won’t believe how easy and tasty this is. Enjoy!

Recipe

1 package fresh/frozen boneless-skinless chicken breasts (about 5-6 breasts)

1 jar of your favourite salsa (approx. 500 mL): my favourite is Newman’s Own Sweet Mango/Tequila Lime

1 cup water (ratio should always be 1/2 of salsa volume)

2-3 cloves garlic (optional)

1/2 chopped onion (optional)

Directions

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Hey, it’s a part of the directions! Patience is a virtue ๐Ÿ˜‰

  1. Spray the inside of your slow-cooker with a non-stick spray.
  2. Line the bottom of slow-cooker with chicken. Recipe turns out best when chicken is uncut. Add garlic, onions if you choose.
  3. Pour salsa and water over chicken. Liquid should make it all the way to the bottom of chicken.
  4. Set slow-cooker to ‘slow’; leave cooking for 6-8 hours. Rest/live your life until ready ๐Ÿ˜‰
  5. Once cooked, ‘pull’/shred chicken apart with tongs or a fork. Serve over rice, potatoes, or in a wrap. My personal favourite is in a whole wheat tortilla with reduced-fat cheese. Ole!!

Macros (approx. depending on salsa, based on 120 g serving): 134 calories; 2 g C; 5 g F; 20 g P

Best-Ever Quattro Pancakes

Out of all the clean recipes I make and eat, the protein pancake is by far my most favorite. Breakfast is usually my most calorie-dense meal as I like to feel satiated for the day ahead. Everyone’s different: some like to eat a little lighter and save their heavier meals for later, or to cater around their training. Since I don’t have a set schedule, I do typically have to adjust certain meals. But my day usually goes one of two ways: I’m either working that day, and have about 4 hours between breakfast and my next meal or- I’m not working that day/or I am later that day so therefore I am training that morning. Both scenarios involve having a quality meal first thing. Savvy? ๐Ÿ˜‰

I got the inspiration for this particular recipe from ‘Muscle and Fitness Hers’ magazine, where they had listed the recipe for ‘Protein House Pancakes’. The Protein House is a restaurant located in South Vegas, owned by IFBB pro Figure athlete Larissa Reis. All the items on the menu are clean, healthy, flavorful, and you guessed it- protein PACKED. If you’re a fitness enthusiast and are wanting a super enjoyable health-food experience I HIGHLY recommend you seek out Larissa’s joint if you’re ever in Vegas. It’s awesome!!

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A meal fit for a Champion

I made a couple of additions and made these with (of course) Magnum Nutraceuticals’ Quattro Protein. Quattro is great to cook with as the isolated blends of protein with the small inclusion of flax make for a nice consistency, and works well at higher temperatures. This recipe is My Champ’s FAVORITE: that is, when he makes the time to sit down for breakfast ๐Ÿ˜‰ I guarantee this recipe will win your entire family over!! You won’t believe these are good for you… seriously. Enjoy!

 

Best-Ever Quattro Pancakes

Ingredients

1 scoop Magnum Quattro Protein Powder in Vanilla Ice Cream/Half Baked Cookies n Cream flavor

1 medium, ripe banana

1/2 cup quick oats

1 cup liquid egg whites

1/2 cup low fat cottage cheese

2 tbsp ground flax seed

1 tsp baking powder

1 tsp vanilla extract

Cinnamon, nutmeg- to taste (optional)

Directions

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  1. Preheat large pan/griddle at medium-high heat.
  2. Blend all ingredients in a blender/food processor until batter is smooth.
  3. Pour batter on to pan; flip pancakes once ‘bubbling’ forms on top, or the undersides are golden (approx 3-4 mins, depending on the heat of your pan)
  4. Serve! Sometimes I top mine with a natural nut butter, but there’s so much deliciousness in these- a simple syrup does the trick (sugar-free syrup ๐Ÿ˜‰ ).

*Recipe yields 2 servings

**Macros (per serving): 335 calories; 4.2 g F; 32.2 g C; 40.5 g P; 5.5 g fibre

Quattro Smoothie Bowls

I thought about sharing this meal idea of mine over the past week; as I curled up on my couch to enjoy my post-run meal the television talk-showย The Socialย was featuring what I was eating: SMOOTHIE BOWLS!! Coincidence? I think not!

As stated on the program, the popularity of the ‘smoothie bowl’ is likely the combination of 2 great things: a delicious smoothie, and scrumptious cereal. What I love most about making these tasty, nutrient-dense concoctions is that you really don’t need a recipe at all. I often tend to use what I have on hand, and whichever flavours tickle my fancy for the moment. 2 mainstay ingredients in my bowls: 1/2 a ripe avocado, and a scoop of Magnum Nutraceuticals Quattro Protein!! Rich in healthy fats and essential vitamins, avocados have a mild flavour that blend well with pretty much everything. They add a wonderful creamy texture to the smoothie, and makes for a much more satisfying meal. Magnum’s Quattro protein contains 4 types of isolated protein, one of them being micellar casein. This also aids in the creamy texture, as well as satisfying that hunger. I adore all the flavours Quattro comes in ๐Ÿ™‚

Listed below are the 3 different smoothie-bases I use for my ‘bowls’. Because I will use a different cereal depending on what’s on hand, I did not include cereal in the nutrition info. And you can top as your heart desires! These are great to have as a quick breakfast, or as a pre or post workout meal. Have fun and get creative and make them your own!

*Note: each recipe yields one serving.

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Banana Berry Smoothie Bowl, topped with country berry granola

Banana Berry Smoothie Bowl

1 scoop Magnum Quattro Protein in Vanilla Ice Cream/Half Baked Cookies and Cream

1 cup unsweetened almond milk (or your preferred choice)

1/2-1 cup ice cubes (more ice=thicker smoothie)

1/2 ripe avocado

1/2 medium ripe banana

1/2 cup frozen blueberries/dark berries

1 scoop Magnum Performance Greens (optional)

1/2 cup your cereal of choice

*Blend until smooth and creamy. Top as desired.

Macros: 381 calories, 37 g C; 13 g F; 34 g P

 

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Bananas n Cream Smoothie Bowl, topped with Minion’s Cereal, of course ๐Ÿ˜‰

Banana’s and Cream Smoothie Bowl

1 scoop Magnum Quattro Protein in Vanilla Ice Cream/Half Baked Cookies n Cream

1 cup unsweetened almond milk

1/2-1 cup ice cubes

1/2 ripe avocado

1/2 ripe banana

1/2 cup cereal of choice (optional)

Macros: 302 calories; 22 g C; 11 g F; 33 g P
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Decadent tasting with none of the guilt: Double Chocolate Smoothie Bowl

Double Chocolate Smoothie Bowl

1 scoop Magnum Quattro Protein in Chocolate Love/Chocolate Peanut Butter Addiction

1 cup unsweetened almond milk

1/2-1 cup ice cubes

1/2 ripe avocado

1 tbsp unsweetened cocoa powder

1-2 packets Splenda/stevia (optional)

1 tbsp dark chocolate chips (optional)

*Blend and top with chocolate chips.

Macros (incl. chocolate chips): 298 calories; 15 g C; 14 g F; 33 g P

Baked Banana Protein Oatmeal

Half the reason I wanted to start up a blog site was to showcase my take on clean eating. I have put such emphasis over the years on making sure I’m loving the meals I’m eating: and loving what I see in the mirror even more. It really does pain me to hear people say “I would eat good like you, but I love food too much.” Ummm?!?? I ADORE food!! I’m all about ways to create better ways to eat more of what I already love.

My most favourite meal of the day is breakfast. It’s the one meal I never miss!! As a shift worker, I have to be up at 5 bells to make it in by 7 am report (maybe 6:58 on most days)- I am a slow-mover in the morning. To ensure I get a decent meal in before my shift starts, I have been making night-before recipes that are as easy as zap-and-go: zap, optional ๐Ÿ˜‰

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I bring you one of my favourite night-before recipes: Baked Banana Protein Oatmeal, by southerninlaw.com!! It is a super-simple, easy, clean, balanced recipe that is DELISH!! My Champ loves it too (he’s not a morning person neither). It has a rich, banana bread taste and texture, and really satisfies. I top mine with natural peanut butter, and even some fat-free whipped topping if it’s around! Banana-cake for breakfast, or as a snack! Give it a try ๐Ÿ™‚

Recipe

*Serves 4-6

1 cup quick oats

2 scoops of Quattro Protein powder in Vanilla Ice Cream

2 medium bananas, mashed

1 tsp baking powder

1 tsp vanilla extract

1/2 cup liquid egg whites

1 cup unsweetened almond milk (or milk of your choice)

Cinnamon, nutmeg to taste (optional)

 

Directions

  1. Preheat oven to 350F. Grease/line 9″ square pan and set aside.
  2. Mash your bananas first in a large mixing bowl; add in all other ingredients, mixing until well combined.
  3. Pour mixture into baking pan and bake for 35-45 mins: baking time will vary depending on your oven, and type of protein used. Test by pricking centre with either a knife or toothpick; top should be golden-brown.
  4. Allow to cool before cutting and serving. Since I make mine the night before, I allow to cool before I store the slices in separate containers in the fridge. This way each portion is ready to go first thing!
  5. This can be stored for up to 3 days in the fridge- but it won’t last that long ๐Ÿ˜‰ As mentioned, I like to top mine with some natural pb and also a drizzle of sugar-free syrup! Sweet tooth 100% satisfied with 0% guilt.

Macros (if divided into 4 servings): 236 calories; 2.4 g F; 31 g C; 21.6 g P; 4.2 g fibre

 

Protein Pumpkin Pancakes

Hi, my name is Lindsay, and I’m a ‘basic’ white girl that loves all things pumpkin ๐Ÿ˜‰

Although we are well into February, I love to eat pumpkin everything year-round: it’s not just for fall! Even though Starbucks disagrees… but that’s another topic. I say since you can buy pumpkin puree year-round, then it shall be served year round!

Besides the wonderful flavour and color, pumpkin can add many nutrients to recipes. Rich in fibre and betacarotene and relatively low in calories, there are many reasons to add pumpkin into your nutrition plan. I especially love the moist-density it gives to baked goods ๐Ÿ™‚

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I came up with this clean-eating (protein powder-free) pumpkin pancake recipe on my own a couple years back- mainly by trial and error. These are hearty and full of flavour (and fibre!), and sure to keep you humming all morning. They are also great as waffles!! I like to top mine with either almond butter or Greek yogurt, depending on my caloric requirements that day. Enjoy… I know you will ๐Ÿ˜‰

Recipe

175 ml liquid egg whites

1/4 cup pumpkin puree (NOT pumpkin pie filling)

1/4 cup quick oats (dry measure)

2 tbsp ground flax seed

2 tbsp coconut flour

1/2 tsp baking powder

1/2 tsp vanilla extract

1 tsp cinnamon

1/2 tsp pumpkin spice

2 tbsp almond milk (for consistency)

Splenda/stevia- to taste (optional)

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Ready to flip

Directions

  1. Preheat stovetop griddle/saucepan on medium-high heat. Spray with non-stick spray if necessary.
  2. Place all measured ingredients into blender/food processor. Add almond milk last to help the batter along. Blend until smooth.
  3. Pour batter on to griddle. Since the batter is so dense, it won’t ‘bubble’ when ready: check the underside of pancake at approx 4-5 mins. Flip when browned.
  4. Once pancakes are firm in the centre, serve and enjoy!

Macros: 349 calories; 8.5 g F; 36.1 g C; 28.3 g P; 15.4 g fibre

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Ready to serve

 

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Waffle mode

Quattro “Champ Bars”

I am not the only athlete in my little family… My boyfriend, whom I affectionately refer to as ‘My Champ’ is an elite Muay Thai fighter, one of the best in the country for his weight class. His training is intense, his sport is brutal, and if there’s anyone that ‘gets it’ and the process- it’s me.

Since I am sponsored by the terrific Canadian supplement company Magnum Nutraceuticals, I am fortunate to have access to some of the very best products and protein. I am constantly looking for new, tasty ways to use their protein (known as ‘Quattro’- since it has a 4-tiered timed stage-release composed of 4 types of isolate) into regular foods and recipes. I have accumulated over a dozen protein pancake recipes, but creating snacks that are easy to grab-and-go have been a recent conquest of mine.

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With My Champ @timlo8 aka “Lo Life” after his win

In the spring of last year I accompanied My Champ and his training partner to Calgary as they were both fighting on the same card. With the road trip ahead and knowing we would be holed up in the hotel for the majority leading up to the fight, I thought to make snacks!! I know how much bodybuilders eat, but they have NOTHING on what fighters can eat!! Small background: fighters do whatever it takes to make weight the day before they fight. They will fast, dehydrate, do sauna/hot baths, sleep in plastic suits/garbage bags- anything to ensure they are on point for their weigh-in. Once they’ve officially weighed in, they go and eat A LOT!

I came up with these ‘Champ Bars’ after modifying much of the homemade protein bar recipes I saw online. I made some swaps and additions, and voila! I made two batches to bring down with me (full knowing how much these boys can put away) and they were a HUGE hit!! My Champ says they remind him of healthy ‘Eat More’ bars (thank you Hershey ๐Ÿ˜‰ ); he and his training partner ask me to make these constantly to this day. I sometimes have to decline, depending on how stocked I am with Quattro. I have made these for product demos at supplement stores, given some to friends and family- and they are widely popular across the board! They are an arm workout in themselves to make, but they are worth it TRUST ME. Enjoy! ๐Ÿ™‚

Recipe

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You will need:

4 scoops Magnum Nutraceuticals Quattro Protein in ‘Chocolate Love’

1/4 cup ground flax seed

2 heaping tbsp unsweetened cocoa powder

1/2 cup agave syrup (or honey, if preferred)

1/4 cup natural peanut butter (almond butter works too)

1/4 cup semi-sweet chocolate chips

1/4 cup chopped unsalted cashews (or peanuts, pecans, walnuts)

4-5 tsp water, for consistency

Directions:
  1. Set aside measured chocolate chips and chopped nuts. Mix dry ingredients in large mixing bowl with a sturdy spoon.
  2. Create a well and add agave syrup and peanut butter. Mix from the inside out, until mixture is blended and appears ‘fluffy’.
  3. Slowly add small amounts of water at a time. If you mix in too much too soon, mixture will be far too sticky. Go slow, until mixture binds together and appears formed.
  4. Add in chocolate chips and nuts. Put your back into it!! Blend well- as best you can ๐Ÿ˜‰
  5. ย Place mixture on a lined cookie sheet with parchment paper. Put cling wrap on top of mixture; roll out flat with a rolling pin. Leaving cling wrap on, place sheet in the fridge to store overnight.
  6. Cut into 6-8 bars. Wrap individually, and store in a cool, dry place. I keep mine in the fridge; My Champ will store his in the freezer, then take them to work/training so then they are thawed but still have their shape and consistency.

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These are calorie dense, sweet-tooth satisfying, gluten free (depending on type of chocolate chips you use)- and sure to provide you with the fuel you need for some intense training or a hectic day ahead! Enjoy ๐Ÿ™‚

Macros (if cut into 6 portions): 349 calories; 12.5 g F; 36.8 g C; 25 g P; 4.1 g fibre