Tuesday, February 28, 2012

Chocolate and Cheese Protein Dessert




Believe it or not, it is recommended to have a a meal right before bedtime. 

When coupled with a regular weight lifting routine, having a high-protein meal before you hit the pillow (as opposed to a high fat, high sugar one!)  can be the best thing for your muscles while they recover over night.





If you're dedicated to eating a higher protein, lower sugar diet to help build lean muscle growth- then this clean eating recipe is just for you.



Heat a medium sized frying pan on MEDIUM heat. Spray lightly with Extra Virgin Olive Oil (EVOO) non-stick spray, if needed. While pan is heating, take a medium sized bowl and mix in 1 cup of liquid egg whites with 1 scoop of Chocolate flavored Low or No Carb Whey (or Casein - even better) Powder. Sprinkle in cinnamon. Add 1 teaspoon of baking powder, 1 teaspoon of vanilla extract, and 1/2 packet of Truvia (or a pinch of Liquid Stevia). Stir well, then pour mixture into pan.

Allow to heat for 3-4 minutes. Flip over carefully once your pancake is almost completely solid. After you flip, turn heat off immediately. Allow the other side to cook for 1-2 minutes.

Remove from pan, and spread 1 tablespoon of All Natural Peanut Butter. Add 1 tablespoon of ground flaxseed and more cinnamon to your taste ( both for digestion), and 1 scoop of Fat Free Cottage Cheese.

Why Cottage Cheese before bed? --Cottage Cheese is preferable right before bedtime because it has been linked to lowering levels of hunger, aiding in lean muscle tissue growth, and is found to support fat loss in women. 

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Hi! I 'm Karlene Murphy. A lover of food (especially if it's gluten and dairy free!), getting outdoors, lifting weights, travel, writing, and snuggling with my two puppies. My addictions include chocolate, coffee, cookies, and sharing my love of being HAPPY and HEALTHY! My passion is educating others - whether at my full time job as a high school Psychology teacher, or with YOU my readers. I have been in the fitness wold for almost 10 years, and currently am an Online Fitness Coach, Fitness Instructor, Pilates and Yoga and Aerial Yoga Instructor in Southern New Hampshire. Contact Me if you need help with designing your own fitness and nutrition program.

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