Food Blog:
Cook In.
Eat Out.
Miss Tenacity.
New Mexico.
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Monday, June 27
Get that high-pro glow!
No, I haven't been reduced to eating Kibbles & Bits, thank you very much.
However... My quest to really ramp up the amount of protein I consume each day over the last 6 weeks or so has worked! My average daily protein used to be between 60 and 80 grams - far less than I really needed. My lean body mass (LBM) is 95-100lbs, so I should be getting at least 1 gram per day per pound of LBM.
Through deliberate effort and monitoring, my average grams per day now is about 90-95, and continues to rise. Based on the maintenance level weight training I am doing, this can only be good, and it will probably mean that even doing maintenance weights I will gain some definition OR strength but probably not both. No matter. Near the end of the summer I will re-start a genuine strength training program and will need 120 grams of protein per day or more, plus tons of water so my kidneys don't complain.
Over the weekend I tweaked my luscious banana-walnut ice cream to give it a more athlete-friendly protein count. No offense intended to those who make frozen treats out of cottage cheese - as is common on bodybuilding forums - but YECHHHH! This recipe is for those who like having your genuine ice cream and eating protein, too.
Here's the nutrient breakdown, to get you interested (very similar to a protein energy bar, but with double the fat due to having both half & half and walnuts present - and that 'extra' fat will also mean a smaller serving will fill you up):
Per 1 cup serving, or half a pint, or half the whole recipe...all the same:
279 calories
14.4g fat (6.9g saturated; 3.5 mono unsaturated; 3.1 poly unsaturated)
22.3g carb (2.4g fiber, 9.9g sugar: 1.9g sucrose, 3.7 glucose, 3.6 fructose)
15g protein
Omega-3: 685mg
High-Pro Banana Walnut Ice Cream:
3/4 cup half & half
1 extra-large banana, so ripe the skin is black (about 150g net weight)
1 tsp vanilla extract
6 large walnut halves
1 tsp dark rum
1 serving ON's 100% egg protein, vanilla custard flavor (22g protein)
[Instructions: note that 2 items are critical to good texture of the finished dish - the scalding and the aging overnight. I have put them in ALL CAPS to beat home the point even more strongly....]
Heat the half & half up in a small pan to SCALDING (180 degrees or just get it really hot but not boiling). Take off the heat and let it cool to nearly room temperature. Add the vanilla. Put the peeled banana in a container and pour the half & half over it. Chill OVERNIGHT.
[Toast the walnut pieces until they get slightly browned and very fragrant. Let them cool, chop finely, and reserve for later.]
Next day, blend the chilled ingredients with the protein powder until well combined, add the rum, and freeze in your usual ice cream way (with a machine is preferable for good texture).
When the ice cream is soft serve and ready to pack into a storage container for further hardening, fold in the walnuts.
As with all homemade ice creams, this is best the day it is made, but it will hold for a few days just fine.
This tastes like actual ice cream, not like a cold sweet protein mix that you try to tell yourself is 'ice cream'. It is truly awesome, and no sacrifice whatsoever. Plus those Omega 3's from the walnuts is a nice bonus. Enjoy!
Time posted: 09:37 [permalink]
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CONTACT ME: tenacity -at- gmail.com
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