While I love to get all my nutrition from whole natural foods, I do love the ease of protein powder.
You can make a ton of pretty healthy snacks and treats like bars and cookies and shakes and smoothies.
It is a great if you are on the go as long as you still make whole natural foods your top priority.
Anyway, today, I made a little caffeinated shake with coffee. Let me just say right now, I really don’t like coffee.
I love the idea of coffee – that morning beverage to get you going. To drink while you do your morning work.
But the only way I drink coffee, or espresso, is with a ton of sugar and lots of cream. It is more like cream and sugar with a hint of coffee, but whatever. So because I only like horrible-for-you coffee, I try to restrict it to only cheat days.
BUT I sort of miss the “treat” of coffee in the morning on the days when I don’t feel like consuming a ton of sugar. Because even though I don’t like coffee, I like coffee-flavored things.
So today I decided to try to satisfy my non-coffee, coffee cravings with a coffee protein shake.
So while Ryan sat at his desk drinking the most disgusting black coffee (I don’t understand how anyone likes it that way), I got to indulge in this…And yea…ok it doesn’t look that great but it was GOOD!
So the recipe…
Coconut Mocha Protein Shake
1 scoop Chocolate Whey Protein (I used Gold Standard Whey for this)
1/2 cup chilled coffee
1/2 cup water
1 tbsp heavy cream (I used the organic cream from Trader Joe’s)
1 tbsp coconut butter (We actually found this for a great price at TJ Maxx home goods store!)
So brew your coffee however you normally do. Ryan makes french press for himself so he just made some extra for me. Chill that until nice and cold.
Then mix coffee, protein powder, water, cream and coconut butter in a protein shaker. My shaker has a little strainer like thing at the top which really helps break up the coconut butter and protein powder chunks.
Then pour into another glass and enjoy!
You can also make this into an iced beverage by pouring it over ice OR you can make the changes below to turn it into a “frappuccino/blended ice beverage.”
CHANGES FOR FRAPPUCCINO PROTEIN SHAKE: Sub in whole milk for cream and water…So instead of the 1/2 cup water and 1 tbsp cream, use a little over a half cup of whole milk. ALSO, add ice to the mixture in a blender instead of using the shaker and pulse till the ice cubes are broken down and the mixture is combined. I would use anywhere from a 1/2 cup to a full cup of ice depending on the size of your ice cubes.
P.S. Everyone gets freaked out when they see HEAVY CREAM. They think “Oh no! So much fat and so many calories!” So below is the basic nutritional breakdown for the shake.
Coconut Mocha Protein Shake nutritional facts:
AND…Soon to come Ryan’s amazing deconstructed Shepard’s pie!
Cooking – whether you love it or hate it, it is an essential part of any healthy lifestyle.
And really, it doesn’t have to be painful!
So to encourage people to cook, and to prove just how easy it is to make delicious meals on Primal/Paleo, I’ve decided to start a Recipe Box section of Man Bicep!
I plan to post a recipe each week (if you have any requests, let me know!). There will be quick and easy recipes, breakfast recipes, dinner recipes and yes…even dessert recipes!
So let the chowing down begin! Here are two wonderful recipes to start you off! I actually had these yesterday on my Primal cheat day for Breakfast number 1 and 2…yes, I did in fact eat two breakfasts yesterday.
The Chocolate-Coconut Protein Shake
It is a great option for a quick snack or breakfast!
1-2 scoops of Chocolate Whey Protein
1/3 cup light coconut milk
1/4 cup chilled water
Add all ingredients to shaker and mix well!
For this recipe, I use Trader Joe’s light coconut milk because it has nothing added to it. I also like Optimum whey protein. I like the taste and it doesn’t have any carbs.
The Lamb Merguez Egg Scramble
This is a great breakfast, or even a quick dinner, option. It takes about 15 minutes to make.
1/2 lbs Fresh Lamb Merguez (courtesy of The Meat House)
3 oz Smoked Duck Breast (again…thank you Meat House!)
2 tbsp Trader Joe’s Salsa Verde
2 tbsp Trader Joe’s Tomatillo & Roasted Yellow Chili Salsa
Sprinkling of Trader Joe’s Grass-fed Cheddar Cheese
Tablespoon of Mitchell’s Chili con Queso (courtesy of The Meat House)
Fully cook the Lamb Merguez and then add the smoked duck, eggs and salsas. Scramble together on medium heat. Then scoop the egg scramble onto a plate. Add some extra salsa, some cheese and a dollop of queso. Serve with a side of veggies or fruit!
We use the Meat House and Trader Joe’s products because they actually are all natural. There are no vegetable oils or gluten fillers added to any of their stuff. The queso is also just salsa and full-fat cream cheese and cheddar cheese. The eggs are cage-free from Trader Joe’s as well.
This is just one of Ryan’s wonderful breakfast scrambles…more to come soon!!