70g protein
1 meal
Strength By Fitness Recipes
High-protein, Lower Carb Ice Cream. V02
Welcome to another health & fitness friendly high-protein recipe from Strength by Fitness.
The meal
Welcome back to another, tasty high-protein ice cream recipe from Strength By Fitness coach team, Mike and Mida. Today we present version two, which pulls of almost the same high-protein content but with substantially fewer whole plant-based carbs for those of you thats leaning more into a lower carb approach.
This version delivers roughly 70 grams of protein from 4 main sources of protein, and roughly 530 calories. This makes it a better high-protein, high-satiety meal compared to our first high-protein ice cream recipe. Yes, this version delivers a little less protein, but with around 200 calories less in energy, coming from almost cutting the whole plant-based carbohydrates in half the satiety rating comes out higher, and lets face it, 70 grams of protein is still a lot of protein.
Weighing our different home made ice cream recipes, take a look at your nutritional needs and base your decision on that because its all high satiety and its all loaded choke full of quality proteins and micronutrients.
We have managed to do this change despite holding on to almost the same amount of fibers and fats. Allowing you to enjoy almost the same protein content and delicious taste bud experience but with a more satiating, lower energy ice cream meal.
Pay attention to the way this recipe of our tasty home made high-protein ice cream makes use of almond milk instead of soy milk. We swapped out the more nutritionally rich soy milk for almond milk in our pursue to cut down on total energy and carbs.
It´s not a big change, but it adds up. So, if you strongly prefer soy milk ( as we do ) feel free to continue doing this recipe with soy milk instead, just be aware that total carbs and energy will be higher together with a small bump of protein and other importent micronutrients. In other words, Almond milk is not better, its just a less nutritionally rich choice we made to improve satiety with this home made ice cream.
With that said, the original recipe still holds it own, it´s my own favorite, with more protein and a richer, and more complete nutritional range, but options are always good, especially for people that are looking for less quality carbs and a lower energy intake.
Enjoy.
Ingredients
Roughly 70 grams of protein from 4 main protein sources.
Ingredients
5 grams of raw peanuts ( We heat them lightly in a pan )
5 grams of Flax Seeds
5 grams of chia seeds ( soak them for 20 minutes )
70 g Vegan Protein Powder
2 dl of Almond Milk
1 dl of tap water
70 grams of berries, fresh or frozen.
20g Peanut Butter Powder
100 g of Low Carb, Vegan Yogurt.
cook, prep & plan
Soak your chia seeds while you grind the flax seeds.
This is needed due to how incredibly hard it is for our bodies to break down and absorb the nutrients you want from both chia and flax seeds.
So soak your chia seeds for 20 minutes. And grind the flax seeds until you have a nice little flax powder instead of the tiny, but mighty hard seeds.
Add the vegan protein powder together with the seeds, oats, water and Almond milk. Stir until satisfied, add the raw peanuts, half of the berries, all of the unsweetened peanut butter powder, and low carb vegan yogurt on top.
Mix and stir until smooth.
At this point, freeze the mix until it has reached a satisfying ice cream like consistency. Serve once done, this usually happens within 20 minutes, but let it sit longer if that suits you better.
Finally, once ready to eat, add the remaining whole berries on top.
Voila, time to enjoy a very affordable high-satiety, high-protein bowl of health, and yum that will taste and feel like a thick, luxurious ice cream, except that its loaded with immense amount of protein, tons of healthy nutrients, good fats, and zero added sugar.
nutrients
- Protein 70g
- Total Carbohydrates 35g
- Whole Plant-Based Carbohydrates 26g
- Fiber 13g
- Added Sugar 0g
- Fat 15g
- Energy Intake 531 Calories
- Satiety Range 51 to 65
the coach perspective
Pay attention to the home made ice cream magic that is taking place with this high-protein recipe. You have to mix and stir until you have a smooth fudge, and yes you have to exercise some patience while you let it all freeze long enough to turn into a tasty ice cream like consistency.
But that patience is well worth it, I promise.
You could replace the small amount of peanut butter powder with any unsweetened peanut butter, but the protein to energy ratio is usually worse in store bought peanut butters.
So if you do not have a good low calory version of peanut butter, use less of it, if needed. Peanut butter is a very energy rich food item so be aware of the total amount, no matter how tasty it is.
As mentioned above the nutritionally better soy milk was replaced with Almond milk for this version of our home made high-protein ice cream, not because its better, but because our mission with this recipe was to preserve a very high-protein recipe but to cut down on energy and carbs as much as possible.
But soy milk has by far the best nutritional content of any plant-based milk, so if you need more nutrients and more energy take a look at our main high-protein ice cream recipe.
Optional.
Do you feel extra hedonistic and have nutritional room to spare? Add a splash of whipped vegan cream on top of this home-made oat based ice cream to go with all those berries and protein rich yum.
Doing so will reduce the satiety point of this meal a bit, simply because it will trigger a bit of hedonistic food cravings for some, due to how tasty this food combo is. And the vegan whipped cream will not add anything useful as far as nutrients go except more calories.
Satiety Range
- 0 to 20 Range. low nutritional completeness, low protein, excessive hunger. high energy. Avoid this junk food range.
- 21-30. Ok as a weekly treat. If the rest of the week is high in protein & satiety
- 31-40. Ok for occasional weekly meals.
- 41-50 Very nice & balanced range as a daily staple. Good amount of protein, and nutrients versus energy.
- 51-65- Rich in Protein, nutrients & Satiety. Exceedingly good range. Great daily driver.
- 66 – 80. Even more filling and very rich in protein. Try it daily.
- 81 to 100. Extremely filling with a colossal amount of protein. Can you make it a daily staple?
Hava explaining the core pillar of high-protein & satiety in a easy to understand way in the below video
high protein + nutritional completeness makes for a much healthier you
Cited study.
1. For every 3%-energy increment of added protein health outcomes improves across our entire health span.
Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses’ Health Study cohort (nutrition.org)
2.Resistance Training with either RDA protein or 1.6g per kilo of bw and day.
Let us compare RDA protein Intake vs 1.6g/day and kilo of bodyweight. | Strength By Fitness
3. Global food deficiency in billions of people.
4. People with mild to moderate kidney issues have better health and mortality outcomes with high-protein.
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2822055?s=09
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