Recipes

Pumpkin Swolecakes October 23 2018, 0 Comments

In the season of all things pumpkin, I'd like to share with you an easy Pumpkin Protein Pancake recipe to get you through the season. I can't believe I didn't post this recipe sooner. This is my go-to recipe when I'm craving pancakes or need to fuel up pre/post workout. They also make a great snack when traveling, or healthy breakfast on-the-go option, if you plan ahead. Let's get down & dirty, here's what you need:

Dry Ingredients:

1/3 cup rolled oats/oat flour (grind up rolled oats to create a flour.)

1 tsp baking powder

1 tsp cinnamon

1 tsp pumpkin pie spice

1 Scoop vanilla protein powder 

2 Tbsp Chronic Strength Protein Crumble (*This amount goes into the batter. If you're trying to replicate the pic, then you'll need more Protein Crumble to layer on top of your stack of Swolecakes.)

Wet Ingredients:

4 egg whites

1/4 cup pumpkin puree

1 tsp vanilla extract

1 tsp pumpkin spice extract

1/2 tsp liquid stevia

1 Tbsp ghee (set aside & use to heat the pan with)


Instructions:

1. Combine the rolled oats & all dry ingredients; blend together to create a flour.

2. In a separate bowl, combine the wet ingredients & mix well using a wisk.

3. Combine the wet and dry ingredients & mix well-removing all lumps in the batter.

4. Heat up a small pan with approx. 1 Tbsp of ghee.

5. Spoon out batter onto warm pan. Cook on low/medium heat until you begin to see bubbles appear on the surface, approximately 2 minutes, then flip for another minute or two until golden brown.

6. Once golden brown, remove from pan & top with extra Chronic Protein Crumble or topping of choice. Enjoy!

I really hope you enjoy these Swolecakes! If you give them a try, please tag me on social media & use the #Swolecakes, I'd love to see how yours come out.


Protein Swolecakes July 15 2018, 0 Comments

This is my go-to recipe when I'm craving pancakes or need a good balanced meal to refuel post workout. They also make a great snack when traveling, or healthy breakfast on-the-go option, if you plan ahead. Let's get down & dirty, here's what you need:

Dry Ingredients:

1/3 Cup Rolled Oats/Oat Flour (Grind up rolled oats to create a flour.)

1 tsp Baking Powder

1 tsp Cinnamon

1 Scoop Vanilla Protein Powder 

2 Tbsp Chronic Strength Protein Crumble (*This amount goes into the batter. If you're trying to replicate the pic, then you'll need more Protein Crumble to layer on top of your stack of Swolecakes.)

Wet Ingredients:

4 Egg whites

1/4 Cup Unsweetened Applesauce

1 tsp vanilla extract

1/2 tsp liquid Stevia

1 Tbsp ghee (set aside & use to heat the pan with)


Instructions:

1. Combine the rolled oats & all dry ingredients; blend together to create a flour.

2. In a separate bowl, combine the wet ingredients & mix well using a wisk.

3. Combine the wet and dry ingredients & mix well-removing all lumps in the batter.

4. Heat up a small pan with approx. 1 Tbsp of ghee.

5. Spoon out batter onto warm pan. Cook on low/medium heat until you begin to see bubbles appear on the surface, approximately 1-2mins, then flip for another minute or two until golden brown.

6. Once golden brown, remove from pan & top with extra Chronic Protein Crumble or topping of choice. Enjoy!

I really hope you enjoy these Swolecakes! If you give them a try, please tag me on social media & use the #Swolecakes, I'd love to see how yours come out.

 


Chocolate Peanut Butter Protein Cups January 10 2018, 0 Comments



Ingredients:
4 Tbsp Chocolate protein powder
4 Tbsp coconut oil
120 g Peanut Butter

Directions:
1. Mix 2 Tbsp chocolate protein powder & 2 Tbsp coconut oil.
2. Using 8 silicone PB cup molds, drop 5g of protein & coconut mixture into each one using up all the chocolate mixture.
3. Place in freezer for 5 minutes until hardened.
4. Drop 15g PB into each cup.
5. Mix 2 Tbsp chocolate protein powder & 2 Tbsp coconut oil.
6. Cover the PB with 5g of Chocolate mixture in each cup.
7. Place in freezer for about 10-15 minutes until completely frozen.
When you’re ready for a sweet treat, pop out of mold & enjoy.

Total Servings: 8 PB cups

Macros per cup/serving:

Calories: 171
Fat: 14.4g
Carbs: 3.6g
Protein: 5.6g

This recipe is really quick & easy. It sounds like a process, which it is, but it's not brain surgery. Plus, they're so damn good, it's worth it! I really hope you guys enjoy these. Please tag me on IG if you get a chance to try these out & let me know what ya think.

IG: @swolepolk_chronicstrength / @chronicstrength / @chronicstrengthproteinkitchen


Cucumber, Chic Pea, & Feta Salad November 09 2017, 0 Comments

This is one of my simple favorites to toss together when I want a nice refreshing side dish. I threw it together based on what I had on hand at the moment.

First, I make a vinaigrette that I mix into it once it's all together. Honestly, I just add it all together without measuring and taste it as I add to it, but I can approximate about how much I use.

Vinaigrette Dressing:

  • Approx. 1 Tbsp. of finely diced shallot
  • 1 tsp finely diced garlic
  • Approx. 2-3 Tbsp of dijon mustard
  • 2-3 Tbsp EVOO
  • 1/4 tsp pink sea salt
  • Fresh cracked pepper
  • Fresh juice of 1 lemon
  • 1/4 cup red wine vinegar (sometimes I'll use Garlic or Pomegranate flavor)
  • 1/4 cup white wine vinegar
  • 2 Tbsp natural honey

For the salad itself, you'll need:

  • 1 can rinsed chic peas
  • 3 cucumbers peeled and sliced with seeds removed
  • 1/2 purple onion finely chopped
  • 1/4 low fat feta cheese
  • 1/4 tsp pink sea salt
  • fresh cracked pepper
  • 1-2 tsp dill

Once you get the salad together, I slowly drizzle some of the vinaigrette over the top and then gently mix it up. Tasting it as I add and mix to see if it needs more or not. Add a little at a time because once you add too much, you can't take it out. Add enough vinaigrette to your desired taste. You will have some left over vinaigrette, which I always set aside and use for salads for the remainder of the week. You can also add this cucumber salad atop some greens with some protein and you've got a quick salad.

With the salad, depending on the size of the cucumbers you use, you may want to add more or less chic peas, feta, or onions. Adding tomatoes to this is also very good, but I didn't have any at the time. It's definitely better once you let it marinate a little while in the vinaigrette, about an hour or two. After about 2-3 days it starts to soften as the acids begin to break it down. You can also vary the beans, cheese, or add-ins to switch it up a little if you like. Adding some fresh herbs is great as well. Enjoy!


Mango Salsa November 09 2017, 0 Comments

July is usually the month when our mango tree is in full bloom and I have more mangoes than I know what to do with. I created a simple mango salsa on the fly one afternoon with ingredients I already had in my fridge and I'm sure you may have on hand already as well, so I wanted to share it with you. All you need is 5 ingredients!
Ingredients:
  • 1 ripe mango, peeled, pitted, and finely diced (about 1 1/2 cup) 
  • 2 Tbsp finely chopped red onion
  • 1/2 Jalapeño chile, minced (less or more to taste, make sure to actually taste the chile first, as some of them can be quite hot!)
  • 3 Tbsp fresh cilantro leaves, chopped
  • 3 Tbsp fresh lime juice

Method:

Put the diced mango, red onion, jalapeño and cilantro in a medium bowl. Toss with lime juice. If the salsa is too acidic for you, stir in some diced avocado.

Serve with chicken, pork, fish, steak, tacos, or tortilla chips!


    Banana Nut Protein Waffles November 08 2017, 0 Comments

    My Banana Nut Protein Waffles are quick and easy to whip up either before or after the gym, or just for the heck of it! I normally just grab them fresh and eat them as is, or I'll use some "protein syrup", as I call it, by mixing protein powder with almond milk to drizzle over the top or dip into.

    Ingredients:

    • 1/3 Cup Gluten Free Rolled Oats
    • 1 Tsp Baking Powder
    • 1 Tsp Cinnamon
    • 1 scoop Banana Nut Protein Powder
    • 1 ripe/brown banana
    • 1 Tsp Vanilla/Banana Extract
    • 1/2 Tsp vanilla stevia
    • 4 egg whites
    • Pecans or Walnuts (*Optional)
    • 2 Tbsp Chronic Banana Protein Crumble

    Directions:

      1. Pour all the dry ingredients into a small blender/mixer & blend up well.

      2. Combine all the wet ingredients into a bowl and mix well.  I like to mash the banana a little in my hands first before placing it in the bowl with the rest of the wet ingredients.

      3. Add Chronic Protein Crumble to the batter & stir. You can also top your waffles with it for added taste, texture, & nutrients! You can also mix some chopped walnuts or pecans into the batter for an added crunch.

      4. Pour into the waffle maker and pull out when slightly browned. Voila!

       Macros (minus nuts & Chronic Protein Crumble):

      Calories: 385  Fat: 4g  Carbs: 44.3g  Protein: 40.5g  Fiber: 5.8g

       


      Apple Strudel Protein Pancakes November 08 2017, 0 Comments

      This recipe was inspired by my German heritage, the holidays, and all yummy things that include apples & cinnamon. These Swolecakes are my current obsession & go to lately, so I thought I'd share the recipe with ya'll. It's simple, quick, & easy to create!

      Dry Ingredients:

      1 Tbsp Coconut Flour

      1 tsp Baking Powder

      1 tsp Cinnamon

      1 tsp Apple Pie Spice

      1 tsp Maca Powder

      1/3 Cup Rolled Oats/Oat Flour  *You can grind up some rolled oats yourself to create a flour.

      1 Scoop Vanilla Protein Powder

      3 Tbsp Chronic Strength Protein Crumble of choice

      Wet Ingredients:

      4 Egg Whites

      1/4 Cup Unsweetened Applesauce

      1 tsp vanilla extract

      1/2 tsp Stevia

      1 small Apple-diced

      1 Tbsp coconut oil ghee

      Instructions:

      1. Combine the rolled oats & all dry ingredients; blend together to create a fine powder.

      2. In a separate bowl, combine the wet ingredients.

      3. Dice up one small apple.

      4. Combine the wet and dry ingredients and mix well to create a pancake batter. Use about 1/3 of the apples to mix into the wet batter. Set the remaining 2/3 apple aside to sautee.

      5. Heat up a small pan with a little ghee (1 tsp) and toss in the remaining 2/3 diced apples, once the ghee is warmed up. Stir occasionally so they don't burn. Add an extra sprinkle of cinnamon and apple pie spice to them as they sautee.

          

      6. In a separate pan, heat up a combo of ghee & coconut oil. Pour the batter into the pan & cook until golden brown on each side.

           

      7. Stack them on a plate, top with the warm sauteed apples and a sprinkle of our Chronic Protein Crumble! Voila!!

      *I like to add a light smidgen of almond butter to the tops of each layer as I stack them.

      Enjoy!! Ice cream is optional and would be so good as an added bonus! 

      I hope you like it & give it a try! If you do, I'd love to see how yours turn out, tag me on IG @swolepolk_chronicstrength, @chronicstrength, or @chronicstrengthproteinkitchen !!