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SATISFY SWEET TOOTH WITHOUT GUILT
By: Alissa Carpio
Emily Zaler, fitness expert and author of the cookbook, The EZ Whey, is passionate about helping others incorporate protein into their diets in fun, easy and delicious ways. Zaler’s book helps readers make foods like protein-packed pancakes, cookies, cupcakes and ice cream – foods not typically considered rich in protein.
Zaler shares her thoughts on the importance of increasing this powerful macronutrient in our diets: “Protein is an essential macronutrient that our bodies need to help build muscle and burn fat. Many people are not aware of just how beneficial protein is, and how important it is to include in your diet!” (For more on Zaler’s blog and book, visit her website at EmilyZaler.com.)
EZ Chocolate Pumpkin Protein Cupcakes with Frosting (serves 12)
Directions: Pre-heat oven to 350 degrees. Mix all ingredients together with an electric or hand mixer and then pour mix into lined muffin tins. Bake for about 15 minutes or until cooked fully through. They will start to rise and firm at the top of the cupcake as they get done.
Directions: To make frosting, mix all ingredients in a small bowl. Add water slowly and stir until smooth. Spread evenly on top of each cupcake.
Serving size: 1 cupcake
Calories: 66; Fats: 1.5g; Carbs: 1.1g; Protein: 9g
EZ Sweet Potato Protein Pancake
Directions: Microwave the sweet potato until it's soft. After the potato is cooked, blend all of the ingredients together and cook like a pancake. Top with sugar-free syrup or protein “frosting” if desired.
Calories: 280; Fat: 1g, Carbs: 34g; Protein: 32g
EZ Chocolate Peanut Butter Protein Brownies
Directions: Mix oats, protein, baking powder, cocoa, flax, Stevia and peanut butter. Add in pumpkin, egg whites and water. Mix well and bake in a mini brownie pan at 350 degrees for about 15 minutes. You can top with additional peanut or almond butter if desired.
*Optional to add dark chocolate or cacao chips to the recipe (this information is not included in nutrient breakdown).
Calories: 330; Fat: 7g; Carbs: 37.2g; Protein: 31.4g