65g protein
2-6 meal
Strength By Fitness Recipes
Plant-based Protein Balls.
A health & fitness friendly high-protein SPC snack from Strength by Fitness.
The meal
Plant-based protein balls are made from a foundation of black beans and vegan protein powder. By adding black beans to the mix, we end up with one more plant-based protein and fiber source while also allowing it to play the role of a binder that keeps the entire protein ball together.
On top of that there´s the way to yummy to be good for you dried dates and apricots which add plant-based whole food sweetness, energy, and other micronutrients to our plant-based protein balls. Lets highlight one thing, however, this is a really good higher SPC treat. Our protein balls are not your main meal, its a tasty, delicious treat that just so happens to provide you with a good amount of protein, fiber and micronutrients with a good SPC score. But this is one of our more energy rich creations per unit of nutrients.
So this is most assuredly not a main meal pillar. Whip it together, freeze and save it for those moments when you need a tasty, luxurious treat that wont wreck your nutritional intake.
SPC 55 & 65 grams of protein.
Ingredients
100g of canned and rinsed, no-salt black beans.
60 grams of vegan super protein ( or similar )
50g of unsweetened soy milk
50 grams of dried, pip-free dates, cut and chop into suitable chunks.
1-3 tablespoons of unsweetened peanut butter
Pinch of salt
10 peanuts
10g raisins, chop them up.
20g raw apricots, slice and chop.
100g blueberries, keep them whole.
Pinch of time-released chia seeds
Pinch of ground flax seeds
1-3 tablespoons unsweetened coconut butter
cook, prep & plan
Blend the beans, dates, and peanut butter, and finally add one pinch of salt in your food processor.
Run it until satisfied, scrape, and continue if needed.
Add peanuts, raisins, apricots, blueberries, flax, and chia seeds.
Run the processor again until you have a few chunks left.
Whisk the soy milk and vegan protein in a separate bowl. Once the protein is fully blended, add it to the cake mix in the food processor and run it briefly for a third time.
Add more soy milk or a splash of water only if needed.
Time for the messy fun.
Roll your tasty cake mix into as many protein balls as you get. I would suggest 2 or 3 tablespoon of mix per protein ball.
Place your protein balls on a large plate.
Add the coconut buttwr in the bowl you mixed the soy milk and protein powder.
Roll your protein balls in the coconut butter until properly covered.
Press, form, and roll as needed.
Serve fresh or place your plant-based protein balls in an airtight container and store them in the fridge or freezer for those indulgent times when you deserve a luxurious but nutritious SPC treat.
nutrients
- Protein 65g
- Total Carbohydrates 87g
- Fiber 32g
- Fat 22g
- Energy Intake 900 – 1000 Calories
- Energy Per Unit of Nutrients ~ 13
- Satiety Range 51 to 65
the coach perspective
Let me finish this recipe by repeating one thing. This is a nutritionally rich SPC treat.
While the amount of protein is great, the fats are healthy, and the fibers are great, and while this protein-powered ball-shaped treat provides plenty of deliciously tasting micronutrients, it’s too indulgent and hedonistic to be turned into a regular meal.
Likewise the energy per unit of nutrient ratio is a tad bit too high for this to be considered anything else than a treat.
Instead, store it in the freezer and take out what you want whenever that urge hits home for a nutritionally rich, yet indulgent, sweet tooth treat.
Of course, that is just my humble coach-based recommendation. If you can navigate the yum and indulgence of these high protein balls, go at it, because if so, it is like all our recipes, a really good, nutritionally rich snack with a good SPC and a high amount of protein.
Today, I will provide you with two simple tweaks.
The first one will increase the SPC.
Replace the blueberries with lingonberries or strawberries for a very different taste sensation, but with slightly higher SPC. Yes, that’s right, lingonberries and strawberries can out SPC even the mighty blueberries. Depending on the season and ripeness.
Or why not make use of all 3 for a fascinating clash of yum and delight?
You can also remove the small amount of raisins and raw peanuts, and that small change will bump the SPC a little bit closer to the next SPC range without messing too much with the protein and other nutrients.
The second tweak lowers the SPC.
Serve them with some plant-based creamy thick whipped cream, or why not our protein ice cream if you really want to indulge in a treat that´s nutritionally great and healthy, and fitness friendly on the SPC ranking, but dangerously hedonistic, and for many, too energy rich to be a daily meal driver.
As always enjoy the latest SPC & protein rich creation from Strength By Fitness.
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?
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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