recipes Archives - MensFitness https://mensfitness.co.uk/tag/recipes/ Just another WordPress site Thu, 16 Feb 2023 12:19:24 +0000 en-US hourly 1 https://wordpress.org/?v=6.1.3 https://mensfitness.co.uk/wp-content/uploads/sites/2/2023/02/MF-desktop_favicon_32-1.png?w=32 recipes Archives - MensFitness https://mensfitness.co.uk/tag/recipes/ 32 32 5 Protein Powder Recipes To Feed Your Muscles https://mensfitness.co.uk/nutrition/protein-powder-recipes/ Thu, 19 May 2022 05:00:57 +0000 https://mensfitness.co.uk/?p=9158 Can you add muscle mass with dessert, without sacrificing taste? Absolutely, says protein powder cooking guru Anna Sward

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Can you add muscle mass with dessert, without sacrificing taste? Absolutely, says protein powder cooking guru Anna Sward. Give these tasty protein powder recipes a try…

You may have heard bro-scientists muttering that cooking protein powder ruins it by ‘denaturing’ or damaging the cells.

While that’s true, nutritionally it doesn’t matter: the amino acids you get from eating it are unaffected.

So here’s the next question: how do you pack food with protein powder and still make it taste good?

Fortunately, Anna Sward, author of Protein Pow, has literally written the book on this subject. Her advice? “Always remember to use some kind of moisturising ingredient in the mix.

So, for example, when making protein powder pancake recipes or protein cakes, add apple sauce, bananas, cooked sweet potato or pumpkin purée. Any of these ingredients will reduce your chances of ending up with dry or rubbery food.”

Pancakes and muffins are, of course, the entry-level stuff. For everything else, the secret is to pick the right protein.

“I tend to stick to pea protein powder for savoury foods such as pizzas or protein quiche,” says Sward.

“Whey and casein are great for protein bars, and hemp and rice protein powder are perfect for cakes and brownies, especially chocolate ones. That said, as long as you know how to use them, you can use any and all powders to make pretty much anything.”

And, of course, it’ll help you put on muscle, lose fat and stay sated for longer. Here’s your crash course in cooking with protein powder…

Discover more healthy recipes

5 Protein Powder Recipes To Feed Your Muscles | Men's Fitness UK

Oat and protein powder pizza recipe

Easy, quick and healthy (at least, it is until you smother it in pepperoni). Bin the takeaway menus and tuck in

Prep time: 10 mins | Cooking time: 20 mins

Ingredients (serves 1):

  • 90g gluten-free oats
  • 45g unflavoured pea protein powder
  • 1 egg
  • 4-6 liquid egg whites
  • Salt, rosemary and thyme to taste
  • Toppings of your choice
  1. Mix the crust ingredients together by hand or in a food processor until they form a thick pancake-like texture.
  2. Grease a hot non-stick pan with coconut oil and spread around with a spatula to thin it out (or use a low-calorie spray) to prevent sticking.
  3. Turn the heat down to medium to ensure the bottom cooks through. When it has, flip it to cook the other side.
  4. Remove from the pan and add your pizza toppings, beginning with tomato and then adding your choice of toppings and ending with the cheese.
  5. Place under the grill for 15-20 minutes or until the cheese has melted and the pizza looks done. That’s it.

Per serving:

Kcals: 269, Protein: 28g, Carbs: 26g, Fat: 6g

5 Protein Powder Recipes To Feed Your Muscles | Men's Fitness UK

Protein powder pancakes recipe

Here’s a Sunday treat that won’t undo your hard work in the gym, and it’s easy to make. Fire up the hob and flip one

Prep time: 5 mins | Cooking time: 10 mins

Ingredients (serves 1):

  • 1 medium-ripe banana
  • 45g protein powder
  • 1tbsp coconut flour
  • 4 egg whites
  • 1tbsp peanut butter
  • ½tsp baking powder
  1. Blend all the ingredients together and turn up the heat under your non-stick pan. Add some coconut oil, or low-calorie spray to the pan to ensure your pancakes don’t stick.
  2. Once your pan is sizzling hot, pour your pancake mix on it. The batter makes six small or two large pancakes, but small ones are easier to flip – think espresso-saucer sized.
  3. As soon as your batter hits the sizzling pan, turn it down to medium and, when little bubbles appear on the surface, flip them. Serve immediately.

Per serving:
Kcals: 369, Protein: 37g, Carbs: 25g, Fat: 12g

5 Protein Powder Recipes To Feed Your Muscles | Men's Fitness UK

Dark chocolate and almond protein powder cheesecake recipe

Bulk up rather than out with this protein-packed pudding

Prep time: 20 mins | Cooking time: 30-45 mins

Ingredients (serves 3):

For the base

  • 2tbsp light tahini (or almond butter)
  • 85g ground almonds
  • 1tbsp agave syrup

For the filling

  • 240ml Greek yogurt
  • 200g quark or low-fat ricotta cheese
  • 45g vanilla whey protein powder
  • 60ml liquid egg whites

For the topping

  • 60g of 85–95% dark chocolate
  1. Preheat the oven to 160˚C.
  2. Mix the base ingredients together in a bowl. (You can replace the agave syrup with honey or calorie-free syrup if you want the whole thing to be lower in carbs.)
  3. When you have a crumbly mixture, press it into a small springform pan. If you want to use a medium or large pan, just double the amounts.
  4. Next, blend all the ingredients for the filling in a bowl.
  5. Pour the cheesecake filling over the base.
  6. Bake for 30–45 minutes. It’s important that you don’t overbake your cheesecake. You need to remove it from the oven while it’s still wobbly in the middle and feels undercooked. It will set as it cools and remain creamy in the centre.
  7. Let it cool, and, when you’re ready to serve it, melt the chocolate and drizzle some on top of your individual slices.

Per serving:

Kcals: 242, Protein: 30g, Carbs: 10g, Fat: 9g

5 Protein Powder Recipes To Feed Your Muscles | Men's Fitness UK

Apricot and pistachio protein powder truffles recipe

Indulge your sweet tooth with these muscle-building truffles

Prep time: 20 mins

Ingredients (makes 10):

  • 45g vanilla rice protein powder
  • 1tbsp apple sauce
  • 2tbsp psyllium husks
  • 1tbsp vanilla stevia
  • 180ml almond milk
  • 2tbsp coconut flour (or ground almonds)
  • 3tbsp ground pistachio nuts
  • 3tbsp low-sugar apricot jam
  1. Mix all the ingredients except the jam and half the pistachio nuts in a bowl until they form a dough that you can roll with your hands.
  2. Divide the mixture into ten truffle shapes, flatten each one in the palm of your hand, add some apricot jam in the centre and roll it up. If this step is too difficult, just roll the truffles without jam and add it on top afterwards.
  3. Roll the finished truffles in the remaining pistachio nuts. You could also roll them in grated coconut or chopped almonds.

Per serving:

Kcals: 55, Protein: 4g, Carbs: 4g, Fat: 2g

5 Protein Powder Recipes To Feed Your Muscles | Men's Fitness UK

Protein powder fluff recipe

Simple, effective, moreish – and an easy way to top up your daily intake of protein and antioxidants. A flawless late-night snack

Prep time: 10 mins

Ingredients (serves 1):

  • 21g frozen blackberries
  • 45g whey protein powder (vanilla or berry)
  • 25ml milk (any kind will do)
  • 1tsp vanilla stevia
  1. Throw all the ingredients in a bowl and, using a hand blender, mix it together.
  2. Once it looks smooth – like ice cream – take an electric whisk and beat it for four or five minutes. This is where the magic happens as your mixture starts to gain volume and fluff up.
  3. Get a spoon out and dig in.

Per serving:

Kcals: 205, Protein: 29g, Carbs: 20g, Fat: 2g

All recipes courtesy of proteinpow.com

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Squash & Black Bean Burritos Recipe https://mensfitness.co.uk/nutrition/squash-black-bean-burritos-recipe/ Mon, 25 Apr 2022 08:51:04 +0000 https://mensfitness.co.uk/?p=8877 Rustle up these Squash and Black Bean Burritos from TJ Waterfall's The Plant-Based Power Plan

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Looking for a tasty yet healthy meal for tonight? Try this Squash and Black Bean Burritos Recipe from TJ Waterfall’s The Plant-Based Power Plan.

“Burritos are easy and incredibly versatile,” says Waterfall. “This version includes an amazing squash and black bean filling, which makes enough to fill eight burritos. You can either freeze any leftover filling, or keep it in the fridge and enjoy in a jacket potato or simply with some warm bread.”

Ingredients for the filling (serves 8):

  • 2 tbsp rapeseed oil
  • 1 large onion, finely chopped
  • 4 cloves garlic, minced
  • 3 tbsp chipotle paste
  • 2 tins chopped tomatoes
  • 1 small butternut squash, peeled, deseeded, and cut into small cubes
  • 1 tin black beans

To serve (per person):

  • 1 tortilla wrap
  • Handful fresh spinach leaves
  • ½ a small avocado, mashed with fork
  • ½ cup cooked rice
  • Handful of fresh coriander leaves
  • 2 tbsp plain soy yogurt
  • 1-2 tsp hot sauce

How to Make This Squash & Black Bean Burritos Recipe:

  1. Heat the rapeseed oil in a large pan over a medium heat. Fry the onion gently for about 10 minutes until soft and translucent. Then add the garlic and chipotle paste and continue to stir for a further 2 minutes.
  2. Now add the tinned tomatoes and butternut squash, mixing everything and bringing to a simmer. Put a lid on the pan and allow to slowly cook for around 40 minutes, until the squash has become tender. During this time, stir everything every 10 minutes or so to make sure it doesn’t stick to the pan.
  3. Once ready, heat your tortilla wrap as per the instructions on the packet. Lay the fresh spinach leaves on the tortilla and spoon the squash and black bean mixture along the middle. Then add the cooked rice, avocado, coriander, yoghurt and hot sauce. Be careful not to over-fill your burrito or it can be difficult to wrap up.
  4. Fold the bottom of your wrap up over the filling. Then tuck in the sides, before folding down the top edge to help keep the filling from falling out.

PER SERVING
Kcals: 602, Protein: 17.1g, Carbs: 93.3g, Fat: 18.5g

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3 Recipes From Chef Chris Baber’s Cookbook ‘Easy’ https://mensfitness.co.uk/nutrition/3-recipes-chris-baber/ Thu, 17 Mar 2022 11:07:29 +0000 https://mensfitness.co.uk/?p=8491 Quick and delicious recipes from chef of the moment Chris Baber

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Here are 3 quick, easy and delicious recipes from chef of the moment Chris Baber, extracted from his upcoming cookbook Easy

Earlier in the year, Northumbrian chef Chris Baber announced his debut cookbook, Easy, on Instagram. Within 24 hours, kitchen royalty himself, Gordon Ramsay, was shouting about the book on social media.

Chris Baber’s fuss-free cooking and recipes are married with an infectious energy and genuine passion for food, which explains why he’s amassed over 161,000 followers on Instagram and YouTube videos that have been viewed over 4.5 million times.

Easy, by Chris Baber, is filled with 96 simple, delicious, home-cooking recipes – here’s a small taste of what to expect.

3 Recipes From Chef Chris Baber's Upcoming Cookbook 'Easy' | Men's Fitness UK

Chris Baber Recipes: 5 Spice Hoisin Duck and Rice Bowls

This is a mashup of duck with hoisin sauce and roast Peking duck and rice. Roasting a whole duck is a real art form and takes over a day to prep, so I’ve used duck breasts to keep this quick and simple. They stay super juicy and I think are best served pink.

Ingredients (serves 2):

  • 2 tbsp dark soy sauce
  • 2 tbsp honey
  • Two duck breasts
  • 2 tsp Chinese 5 spice
  • 180g jasmine rice
  • 1⁄2 cucumber, diced
  • 4 spring onions, finely chopped
  • 2 tsp toasted sesame oil
  • 2 tbsp hoisin sauce
  • Salt

Method:

  1. Preheat the oven to 200°C/180°C fan.
  2. In a small bowl, mix together the soy sauce and honey to make a glaze. Set aside.
  3. Use a sharp knife to score the skin of the duck in a chequerboard pattern. Be careful not to score into the flesh.
  4. Pat the duck dry with kitchen paper. Season with salt and evenly coat in the Chinese 5 spice.
  5. Cook the rice according to the packet instructions.
  6. Put the duck into a cold pan, skin-side down. Turn the heat to medium and cook for 3-5 minutes until the skin is golden and crispy. Turn the duck over. Pour over the glaze to evenly coat the duck.
  7. If your pan is ovenproof, transfer it straight into the oven. If it’s not, put the duck on a preheated baking tray. Cook for 8-10 minutes for blushing pink meat or slightly longer for well done.
  8. Remove from the oven. Leave to rest for 5 minutes, then cut into thin slices.
  9. Serve on top of the rice with the cucumber and spring onions. Drizzle with the sesame oil and hoisin sauce. Give it all a good mix together before getting stuck in.

Per serving:
Kcals: 809, Protein: 25.2g, Carbs: 96.4g, Fat: 34.6g

3 Recipes From Chef Chris Baber's Upcoming Cookbook 'Easy' | Men's Fitness UK

Chris Baber Recipes: Bean Chilli-Loaded Wedges

My loaded wedges make veg the star of the show. Bang them in the middle of the table and let everyone dive in. Pick and choose any toppings you like. The more the merrier for me. I love the contrast of creamy avo and soured cream against the rich spicy chilli and for some extra indulgence, don’t hold back on the cheese.

Ingredients (serves 4):

  • 6 sweet potatoes, skin on, cut into thick wedges
  • 3 tbsp extra virgin olive oil
  • 2 red onions, diced
  • 2 garlic cloves, grated or crushed
  • Two celery sticks, diced
  • 2 carrots, diced
  • 2 red peppers, diced
  • 1 tbsp smoked paprika
  • 1 tbsp ground cumin
  • 1tsp chilli powder (optional)
  • 400g can kidney beans
  • 400g can chickpeas
  • 2 x 400g cans chopped tomatoes
  • 2 tsp brown sugar
  • 100g cheddar cheese, grated
  • Salt and pepper

To serve (optional):

  • 1 avocado, sliced
  • 6 spring onions, chopped
  • 2 tbsp soured cream or yoghurt
  • 1 lime, cut into wedges

Method:

  1. Preheat the oven to 220°C/200°C fan.
  2. Put the wedges into a baking tray. Drizzle in 1 tbsp oil, season and toss together. Bake for 30-40 minutes until slightly golden and cooked through.
  3. Meanwhile, heat 2 tbsp oil in a large pan over a medium–high heat. Add the onions, garlic, celery, carrots and peppers. Season and fry for 10-12 minutes until the veg has softened and taken on a little colour.
  4. Add the paprika, cumin and chilli powder and stir for 30 seconds.
  5. Add the beans and chickpeas with the liquid from the cans along with the chopped tomatoes and sugar. Season and bring to the boil.
  6. Cover loosely and simmer for 30 minutes until you have a thick, rich sauce. If the pan becomes dry during cooking, add a splash of water. Adjust the seasoning to taste.
  7. Pour the chilli over the cooked wedges, then scatter over the cheese. Return to the oven for 5 minutes or until the cheese has melted.
  8. Scatter over your chosen toppings and serve.

Per serving:
Kcals: 350, Protein: 18.1g, Carbs: 37g, Fat: 20.7g

3 Recipes From Chef Chris Baber's Upcoming Cookbook 'Easy' | Men's Fitness UK

Chris Baber Recipes: Pesto-Baked Eggs

This tasty little number goes to show you can make a belter of a brunch with a few simple store cupboard ingredients in no time. If you have any fresh herbs lying around like basil or parsley, throw them on at the end. If you can’t get any canned cherry tomatoes, a can of chopped tomatoes works just as well.

Ingredients (serves 1):

  • 1 tbsp extra virgin olive oil, plus extra to serve
  • 1 garlic clove, sliced
  • 400g can cherry tomatoes
  • 3 tbsp basil pesto
  • 2 eggs
  • Salt and pepper
  • Bread, to serve

Method:

  1. Heat the oil in a small frying pan over a medium–high heat.
  2. Fry the garlic for 30 seconds, then stir in the tomatoes and 2 tbsp of the pesto and season with salt and pepper.
  3. Bring to the boil, then reduce the heat to medium, cover loosely and simmer for 8-10 minutes until you have a fairly thick sauce.
  4. Use a spoon to make two wells in the tomatoes. Crack an egg into each well, cover and cook for about 5 minutes or until the whites are set and the yolks are still soft.
  5. Take off the heat, spoon over the remaining pesto and drizzle with a little more oil. Serve with bread to dip in the egg yolk and sauce.

Per serving:
Kcals: 635, Protein: 25g, Carbs: 35.9g, Fat: 47.6g

Recipes extracted from Easy by Chris Baber (Ebury, £16.99), out 7 April 2022

RELATED CONTENT:

  1. 4 Protein Rich Egg Recipes To Fuel Your Recovery
  2. 5 Protein Powder Recipes To Fuel Your Muscles
  3. 3 Must-Try High-Protein Dinner Recipes

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Quick & Healthy Recipes: Fast Food Can Be Good https://mensfitness.co.uk/nutrition/quick-healthy-recipes/ Wed, 02 Mar 2022 06:20:38 +0000 https://mensfitness.co.uk/?p=8221 Feed your muscles and satisfy your stomach with these double-quick dishes loaded with performance-boosting nutrients and recovery-assisting protein

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4 Protein-Rich Egg Recipes To Power Your Recovery https://mensfitness.co.uk/nutrition/egg-recipes/ Thu, 10 Feb 2022 05:48:50 +0000 https://mensfitness.co.uk/?p=7981 The humble egg plays a starring role in these quick, high-protein recipes

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3 Must-Try High-Protein Dinner Recipes https://mensfitness.co.uk/nutrition/3-must-try-high-protein-dinner-recipes/ Sun, 21 Nov 2021 11:08:20 +0000 https://mensfitness.co.uk/?p=7204 Master these muscle-building mains to ramp up post-workout recovery

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Easy High-Protein Oat Bars Recipe https://mensfitness.co.uk/nutrition/easy-high-protein-oat-bars-recipe/ Wed, 10 Nov 2021 16:56:56 +0000 https://mensfitness.co.uk/?p=7124 These oat bars are the perfect pre- or post-workout fuel: high in protein, with a good mix of simple and complex carbohydrates

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Try These Healthy, High-Protein Comfort Food Recipes https://mensfitness.co.uk/nutrition/try-healthy-high-protein-comfort-food-recipes/ Thu, 04 Nov 2021 06:11:25 +0000 https://mensfitness.co.uk/?p=7064 Comfort food doesn’t need to send your cholesterol into overdrive, as these satisfying, protein-dense and flavour-rich recipes from The Good Bite prove

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High-Protein Lunch Recipe: Sticky Chicken Burgers https://mensfitness.co.uk/nutrition/high-protein-lunch-recipe-sticky-chicken-burgers/ Tue, 24 Aug 2021 10:17:12 +0000 https://mensfitness.co.uk/?p=6446 Trade fast food for muscle fuel with this loaded lunch

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Cycling Nutrition: Try These High-Energy Recipes https://mensfitness.co.uk/nutrition/cycling-nutrition-3-high-energy-recipes-to-try/ Fri, 26 Mar 2021 09:34:14 +0000 https://mensfitness.co.uk/?p=5062 Power your rides with these natural energy-boosters from ‘The Cycling Chef’ Alan Murchison

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