Category Archives: Recipes

protein powder recipes

Protein Powder Recipes with 40UP Collagen Protein Powder

Since reviewing the new pro metabolic friendly protein powder 40UP – Collagen Protein Powder by Collagen X a few months ago – see review here. I’ve been super keen to test this new product out in all my past protein powder recipes.

I’ve finally had a chance to find them all, test a few out and can confirm – this new protein powder works in all my past protein powder recipes!

I have always found that protein powder worked really well as a flour substitute which is great if we are craving a type of baked good but want to avoid starch. But up until now, the existing protein powders on the market would cause more harm than good in our Ray Peat Inspired Pro Metabolic Diet. 

 40UP – Collagen Protein Powder by Collagen X is different to anything else available because it’s a combination of whey protein and Peptan Collagen along with a number of other nutrients that make it more easily assimilated. There is way more information on why its beneficial on my original article here. 

Protein Powder Recipes

On to my many protein powder recipes for delicious high protein snacks:

Raw Protein Cookies

Coconut Protein Chews

High Protein Snack

Protein Chocolate

Coco Loco Protein Shake

Protein Bar

Peanut Butter Protein Balls

Brownie Recipe

 

Macadamia Slice

White Chocolate Coconut Slice

Chocolate Brownies with Sweet Potato

Chocolate Cheesecake Fudge

Peanut Slab Bar

Peanut Butter Chocolate Cheesecake

Peanut Butter Chocolate Cups

Peanut Butter Chocolate Slice

 

Peanut Butter

Yes, I was a bit obsessed with peanut butter in the past but in these protein powder recipes, I now use Peanut Butter Powder which has nearly all of the PUFA oils removed. Mix the powder with a little coconut oil and ta da – a much better pro metabolic “peanut butter” tasting option. If you want to avoid peanuts altogether, then macadamia nut butter is the best substitute in our pro metabolic diet.

Enjoy!

If you are purchasing the new 40UP – Collagen Protein Powder by Collagen X, remember the 10% discount code – SLIMBIRDY – when ordering.

Happy cooking,

 

Kristy x

Join our private Facebook group for more discussion on all things pro metabolic & specifically weight loss related – Slim Birdy – ZEN Beach Diet – Eating Peaty Group | Facebook

Eggbaconpie

Bacon and Egg Pie Recipe

This Bacon and Egg Pie recipe was just another variation on a similar breakfast type casserole I featured in my 3 Day Summer Diet RESTART book.

Every time I make one, it seems to be slightly different. However, this Bacon and Egg Pie is super yum, so it’s worth a recipe post of its own.

Egg and Bacon Pie

High Protein Breakfast Casserole
Prep Time15 minutes
Cook Time45 minutes
Total Time1 hour
Course: Breakfast
Cuisine: Pro Metabolic
Keyword: breakfast, Easy to make, high protein
Servings: 6

Equipment

  • 1 square baking dish
  • 1 non stick baking paper
  • 1 bowl
  • 1 fork
  • 1 sharp knife
  • 1 chopping board

Ingredients

  • 10 large eggs
  • 5 rashers short cut bacon (no fat)
  • 1/2 red capsicum
  • 5 medium mushrooms
  • 4 slices cheddar cheese
  • salt/pepper
  • 2 TBS potato starch
  • 1 sheet frozen puff pastry optional

Instructions

  • Peel & finely slice mushrooms.
  • Wash capsicum & dice into small cubes
  • Dice bacon into fine cubes
  • Slice up cheese into smaller pieces.
  • Crack 3 of the eggs into a bowl & whisk with a fork
  • Sprinkle the potato starch over these eggs & whisk with a fork to blend & remove lumps.
  • Add the rest of the eggs & whisk with a fork to combine.
  • Lay the non-stick paper over the square baking dish
  • If using puff pastry, pull it out of the freezer & lay on top of the non-stick paper
  • Preheat oven to 180 degrees C (360F)
  • As the puff pastry defrosts, slowly push it into the baking tray, so that it is even on all sides. Slice off any edges that are sticking up as these will just burn in cooking. I usually just put these on top of the dish & it bakes nicely.
  • Put the puff pastry in the oven for 10 minutes to cook by itself. It puffs up a bit, but will be held down by the ingredients eventually.
  • After 10 minutes, pull it out of the oven, pour the egg mixture inside the puff base, then add the mushrooms, capsicum and cheese. Just push these down into the egg mixture with a fork and distribute evenly.
  • Last of all, sprinkle the bacon over the top & do not push these into the egg mixture. This ensures the bacon cooks and gets a little crispy. Add the little cut triangles of puff pastry on top.
  • Bake for 45 minutes.
  • Once done, it should be slightly risen and browned on top. Allow about 10 minutes to cool a little before slicing.
  • I store in a large glass airtight container in the fridge & eat it for the week as my work lunch, heating it up in the microwave.

Egg and Bacon Pie Notes…

I can already hear people shouting – “but puff pastry isn’t Peaty or pro metabolic!”

All true due to the wheat flour content, so leave it out. The recipe is still super yum without it. It just becomes a crustless slice.

I choose to eat it occasionally as I have been on this pro metabolic journey for over 5 years now, I’m at my desired weight, my Lemon Coffee protocol has improved my digestion, so I can now eat a few things I wouldn’t have in the past and still feel great.

This is an important concept to understand about different types of food. There are certain things we should be eating more often to ensure our body gets the nutrients and fuel it needs, to operate at optimal levels for great health and thyroid function. However, it’s important to know the upside and downside of all food, so you can make informed decisions about what and how much of it, you are choosing.

So, choose wisely to suit your body and enjoy your food. Stressing over anything, especially food is not the lifestyle for optimal health.

Happy cooking,

Kristy x

chocolate mousse high protein

Chocolate Mousse – High Protein Low Fat

This recipe for Chocolate Mousse High Protein is so easy to make and eat for breakfast!

One of the issues I commonly see is people drinking coffee first thing in the morning without food. Coffee is great and thyroid healthy ONLY when we drink it properly and that is WITH food. Or at least before or after food. The food part must happen close to the coffee drinking to supply the necessary carbohydrates to support the increase in metabolic rate caused by the coffee. Otherwise, we cause stress to the body, raising cortisol. This is why some people get the jitters and feel terrible. Read more about Coffee Drinking here.

Often, we don’t have time to stop and make something to eat, so this is why pre-prepared, easy-to-grab little bits of nourishing food is so important.

This Chocolate Mousse High Protein recipe is high in the RIGHT protein, low in fat, features enough carbohydrates to support the coffee drinking AND has fruit as well. And to make it even more perfect, it tastes AMAZING too!

Let’s get cooking!

Chocolate Mousse High Protein

Chocolate High Protein Snack
Prep Time10 minutes
Course: Snack
Cuisine: Healthy
Keyword: 5 ingredients
Servings: 8

Equipment

  • 1 Large Bowl
  • 1 Mixing Spoon

Ingredients

  • 1 500g Cottage Cheese 17.64oz
  • 1 410g Sweetened Condensed Milk - 1 can 14.46oz
  • 1/4 cup Cocoa Powder
  • 1/2 cup Peanut Butter Powder
  • 1 670g Jar of sour cherries 23.63oz

Instructions

  • Drain the liquid from the cherries and set the liquid & cherries aside separately.
  • Add all ingredients into a bowl except the cherries & mix with a spoon until well combined.
  • Add the cherries & stir through.
  • From here I portion out the mix into 4 x 1 cup sized plastic containers and store in the freezer until needed.
  • Place one container in the fridge to thaw out, if you are planning to eat it the next day.

Notes:

  • You may eat this recipe as ice cream too!
  • If you are planning to eat it every day, you can store it in the fridge for about 7 days. I just prefer the freezer as it keeps longer, and I’m not forced to have it before it goes off. 
  • My cottage cheese is the smooth type that doesn’t have curds – it’s more like a Skyr or European cottage cheese. I can just mix it with a spoon and it’s smooth and fluffy. If your cottage cheese is different, you may need to use a food processor or stick blender to get it smooth.
  • The sour cherries go perfectly with all the sweet, however it still tastes amazing without them too. Add any fruit you have that you think would work with chocolate!
  • The peanut butter powder is optional but makes it taste awesome. As nearly all the PUFA fats are removed, it’s an ok food to have once in a while.

Calories/Macros

Whole recipe

1989 Calories

114 g Protein

322g Carbs

28g Fat

Per half cup serve

249 Calories

14.25g Protein

40g Carbs

3.5g Fat

I find myself making this recipe at least once every 2 weeks to stock up the freezer. It just takes a few minutes and is the perfect quick breakfast option, with all the necessary macros to go with coffee. I love pro metabolic food!

Happy cooking!

 

PS: If you love this recipe, there are more of them in my Sweet Treats Pro Metabolic Desserts recipe book. Click the image below to find out more…

sweet treats book

sweetened condensed milk

Homemade Sweetened Condensed Milk – no cook

 

Sweetened Condensed milk was one of my all-time favourite foods as a kid. When the ‘all sugar is bad‘ craze hit, my favourite food went out the window for at least 30 years.

How exciting to now understand that it can be included in your Pro Metabolic diet and still be healthy! Yay!

After continually buying tins of Sweetened Condensed Milk for a while, and not quite being sure of the source of the milk, I wondered if it was possible to make it at home. So I found the cooking it on the stove top recipe.

I tried this once. After 30 minutes of continual stirring, wasting so much time and still burning the mixture on the bottom of the pot – I thought surely there must be a better way? A non-cook way.

Pleased to report there is and it’s quick, easy and awesome!

Homemade Sweetened Condensed Milk - No cook

A quicker, easier way to make Sweetened Condensed Milk
Prep Time10 minutes
Course: Dessert
Cuisine: Healthy
Keyword: 3 ingredients

Equipment

  • 1 Food processor

Ingredients

  • 2 cups Low Fat Skim Milk Powder
  • 2 cups Icing Sugar
  • 1 cup Cold Water

Instructions

  • Throw all ingredients in a Food Processor and whiz until smooth.
  • Check mix after about 3 minutes of blending and add a little more water if necessary.
  • Spoon into a container.
  • Store in the refrigerator for up to a week.

Recipe Notes

Now some people add a dash of vanilla essence, or a pinch of salt. Some even add a few tablespoons of melted butter to enhance the flavour. You make your Sweetened Condensed Milk how you like it.

Now one important thing is that the water going in must be COLD. Do not add boiled water or hot water to this. This is because Milk Powder dissolves better in cold water. If you put hot water in, you will get a clumpy mess.

This is also why I use Icing Sugar (Powdered Sugar.) Normal granulated sugar likes hot water to melt in but the Milk Powder doesn’t. So if you use granulated sugar with this, you will get crunchy Sweetened Condensed Milk.

Also while I haven’t tried this in a blender, I’m not sure if it will work, as it is quite thick. I believe it needs the power of the bigger blades in a food processor. But if you try a blender – let me know how you go!

All the little tricks are important. It may look a little more runny at first than the canned version but will firm up in the fridge.

Best Milk Powder

Now the best source of Milk Powder I have found in Australia is this one by Collagen X – Organic Skim Milk Powder – they have it available on their ebay store. I’m not sure if they ship this one to overseas locations – please ask them.

Update: The lovely crew at Collagen X, have advised that they are able to extend the special Slimbirdy 10% discount that you would normally get when buying their gelatin products on their website – on their ebay store for the Organic Skim Milk Powder! 

All you have to do is make an offer for the Organic Skim Milk Powder at 10% less than the listed price on the ebay store, put the code Slimbirdy in the notes and they will honour the discount! So very nice of them to find a way to help us.

How to use Sweetened Condensed Milk

I use it on my fruit and Greek yogurt just to jazz up the sweetness. It is also in quite a few of my recipes in my Sweet Treats Dessert Recipe book.

I used to use it in my coffee as well however, I found it packed on the pounds for me as it was just too much sweet/sugar for my lifestyle. This is how I have my coffee now – Lemon Coffee – which has a whole new weight loss element to it as well.

I feel so much better making Sweetened Condensed Milk myself and knowing where the milk comes from.

Happy, healthy cooking.

Cheers

 

Kristy x

PS: For those concerned about all the sugar in this recipe, a pro metabolic diet allows sugar as it increases your metabolism, but only if you eat it correctly. To learn how to do this, grab a copy of my main book The ZEN Beach Diet, which explains everything.

Lemon Coffee

Cherry High Protein Ice Cream with Marmalade

The trick with a pro metabolic diet is to create food that is super delicious but also good for you. This new Cherry High Protein Ice Cream recipe certainly fits the bill.

I’ve made High Protein Ice Cream before in this recipe. However it is a plain vanilla, so it’s time to jazz things up a bit and make it taste super amazing.

Cherry High Protein Ice Cream with Marmalade

High protein dessert you can eat for breakfast
Prep Time15 minutes
Course: Dessert
Cuisine: Pro Metabolic
Keyword: High protein, cottage cheese

Equipment

  • 1 bowl
  • 1 spoon
  • 1 stick blender or food processor
  • 1 plastic container

Ingredients

  • 1 500g Cottage Cheese (17.64oz)
  • 1 395g Sweetened Condensed Milk - 1 tin - 13.93oz
  • 1/4 cup Orange Marmalade
  • 2 cups Cherries (Frozen or fresh)
  • 2 cups Blueberries (Frozen or fresh)

Instructions

  • Tip everything into a bowl.
  • Mix together a little with a spoon.
  • Whiz a little with a stick blender to break up the fruit a little to keep it a bit chunky, or if you would like it completely smooth, then use a food processor.
  • Pour in little containers for portion control or one large one to scoop out.

I’ve been enjoying frozen cherries towards the end of our summer and so one day just whipped up this combination to see what would happen. The addition of marmalade too was an accident, as I just wanted to finish off the jar. But it adds a delicious flavoursome tang and it’s become a fast favourite.

So I’ve been eating this Cherry High Protein Ice Cream for breakfast in our super hot weather. It’s just filling and delicious.

Here are the macro stats:

Total amount:-

2,131 Calories

87g Protein

396g Carbohydrates

20g Fat

Divide the batch by 4 to get the appropriate serving size for a meal:

532 Calories

22g Protein

99g Carbohydrates

5g Fat

So this ice cream as all the correct macros to suit a meal. So if you are going to have this Cherry High Protein Ice Cream in addition to a meal, then be careful to have a smaller amount that fits your total macros. Otherwise weight will pile on, and that’s not what we are after.

For those looking for weight loss help in a pro metabolic diet, grab a copy of the ZEN Beach Diet and the new Lemon Coffee + Pro Metabolic Diet Weight Loss Dynamite Books to get started today.

Cheers

 

Kristy

Lemon Coffee

strawberry ice cream

Strawberry Ice Cream Recipe – Ray Peat Inspired

Who doesn’t love strawberry ice cream?

I’ve been meaning to try the 4 cups of fruit and 1 tin sweetened condensed milk ice cream idea for a long time. I’m always looking for ways to utilise lots of fruit in yummy dishes for our pro metabolic diet. This is perfect with Summer coming on here in Australia.

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Blueberry Muffin Recipe

In a Ray Peat style diet we’re trying to fit fruit in everywhere, so an easy Blueberry Muffin Recipe is perfect.

I’m loving the ease of frozen blueberries lately. Not to mention they’re $17kg instead of the fresh ones, which are $45kg!

What?!

Until food started to get ridiculously expensive, I didn’t even consider it.

Let’s get cooking, and a little more explanation later.

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