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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 😉 It is super easy and quick to make; a balance snack to have on the go or pre/post workout. Enjoy! 🙂

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)

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

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? 😉

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!!

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 😉 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

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 😉 ).

*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

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-show The Social 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 🙂

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.

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

Bananas n Cream Smoothie Bowl, topped with Minion’s Cereal, of course 😉

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

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

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.

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 😉 ); 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! 🙂

Recipe

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 😉
5.  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.

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 🙂

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

As previously mentioned in my bio, I used to compete in figure competitions. For those of you that aren’t aware- figure falls under the umbrella of competitive bodybuilding, a category that requires not quite the same amount of leanness as a bodybuilder but large emphasis is placed on balance, symmetry, and conditioning of the female physique. As you can imagine, a competitor’s diet has to be quite strict and calculated to achieve that sort of elusive perfection.

As each season came and went in my competitive career, I became more and more creative and ambitious with my cooking. I understood that in order to have some sort of ‘staying power’ in the fitness world, I was going have to learn pretty quick how to enjoy my food without feeling like I was on a diet year round. After all: fitness is supposed to be a lifestyle, isn’t it?

I came up with this recipe on my own following the 2013 CBBF Figure Nationals. I was craving something dense, almost cake-like type pancakes for breakfast before an early morning workout. I remember thinking how good it would be to have banana blended in my pancake… and then adding cocoa… oh man, that would be so good with peanut butter on top! Bodybuilders/fitness competitors LOVE their nut butters 😉

Naked…

‘Dressed’ 😉

2.5 years later, I am still enjoying the heck out of this recipe. These ‘cakes are dense, carb and fibre rich, high in protein WITHOUT any added protein powder- all whole ingredients. It is the perfect meal before any type of high-volume training or endurance workout. It’s also great if you’re having a hectic morning and have a long stretch before your next meal; OR why not have it for dinner? There are no rules here 😉

Recipe

200 mls liquid egg whites

1/2 medium, ripe banana

2 tbsp ground flax seed

2 tbsp unsweetened cocoa powder

1/3 cup quick oats

1/2 tsp baking powder

1/2 tsp vanilla extract

Dash cinnamon, Splenda/stevia-to taste (optional)

Directions

1. Preheat griddle/large saucepan on medium heat
2. Place all measured ingredients into blender/food processor. Blend until smooth.
3. Pour mix onto griddle/pan. Flip cakes when bubbles form at the top (approx 4-5 mins). Remove from griddle when center feels firm.
4. Enjoy with your favorite sugar-free syrup and/or nut butter 🙂 Have a super, energized morning!!

Macros (without toppings): 377 cals; 10.3 g F; 45 g C; 34.4 P; 11.8 g fibre