Recipes

Vanilla Swolecakes January 10 2021, 0 Comments

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. You can even freeze these to enjoy at a later date. This recipe is slightly altered & updated compared to the previous one posted.

Here's what you'll need:

Dry Ingredients:

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

1 tsp baking powder

1 Scoop vanilla protein powder 

1 Tbsp coconut flour

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:

3 eggs 

1/4 cup unsweetened applesauce

1 tsp vanilla extract

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.


Natural Apple Butter October 16 2020, 0 Comments

This easy crockpot apple butter is amazing and tastes just like fall in a jar! Plus it’s healthy and has no sugar added. It makes the perfect spread to add on top of toast, homemade biscuits, swolecakes (our version of protein pancakes), mixed into oatmeal, yogurt, or cottage cheese…you name it! 

No Sugar Added Homemade Apple Butter:

 

Ingredients:

7 Honeycrisp apples (or any other soft variety of apples you may have on hand)

1/4 cup water

2 tsp cinnamon

1/2 tsp nutmeg

1/4 tsp cloves

2 tsp vanilla extract

Splash of lemon juice

 

Instructions:

 1. Cut apples into thin slices, leaving the skin on.

2. Sprinkle with cinnamon, nutmeg, & cloves.

3. Add water, vanilla extract, & lemon juice.

4. Gently mix.

5. Cook in crockpot on low for 8-10hrs. Or until the mixture is thickened & dark brown in color. I like to cook mine overnight, so when you wake up, it's practically done.

6. Use an immersion blender to blend until smooth or desired consistency; can also place the apples in a blender.

7. Taste & add any additional seasonings if desired. 

8. Spoon mixture into glass jars & seal with lid.

It will keep for 2-3 weeks in the fridge & 4 months in the freezer.


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.


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


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 !!