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- Feb 1, 2011
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- 141
Not sure if this is on here yet but it looks really good. I plan on trying it once I pick up some casein protein.
This was written by martin berkhan and posted on his Leangains site.
Introducing protein fluff
Now this is some truly great stuff. Only 200 calories, tastes awesome and extremely satiating.
This recipe has been around on Swedish forums for some time. I didn't come up with it myself and I owe it to a guy named Fever for coming up with the original recipe and Andreaz for perfecting it. Andreaz was eating it like crazy on his latest contest prep and it was probably one of the reasons he felt this was his easiest diet ever. Wish I knew about this little gem a few years ago.
This is what you need:
~40 g protein powder. Works with: 100% Casein Protein , Nitrean, Sloow Protein and some whey protein brands (I've tried it with Syntrax Matrix). Unfortunately, I've not been able to make it work with Micellar Creme. Please let me know in comments when you find new brands this works with and I'll add them here.
200 g thawed and mashed berries: strawberries, raspberries or blueberries. Works best with strawberries or raspberries in my experience. Word on the street is it apparently also works with mashed bananas though I haven't tried it yet.
0.5 dl (or 1.7 ounces) skim milk. You can probably use water as well but I think skim milk will get you a better "fluff".
Sweetener (optional)
Alternative version: 30 g protein powder, 125 g berries, 1.25 dl (4.25 ounces) water or skim milk.
1. Mix all ingredients in a bowl.
2. Use a mixer on the strongest setting and mix thoroughly for several minutes.
The concoction will expand or "fluff up" to several times its original size. After 8-9 minutes, it'll look like the picture below.
Serve and enjoy as it is or add some extras like cacao or sliced bananas.
It all comes out to about 225 kcal, 36 g protein, 21 g carbs and zero fat. You can also put it in the fridge for about 30 minutes and it'll resemble a creamy kind of sorbet.
If you plan on eating this on a regular basis, getting a standing good mixer with a bowl will be a nice time-saver in the long run. I'm using "Philips HR1565" which is about $80 or so. If you can't get a hold of that one, Sunbeam 2371 Mixmaster Stand Mixer, White seems like a good alternative. It's important that the mixer is strong (350 watts or more) and has a large enough bowl (3 liters or more).
This was written by martin berkhan and posted on his Leangains site.
Introducing protein fluff
Now this is some truly great stuff. Only 200 calories, tastes awesome and extremely satiating.
This recipe has been around on Swedish forums for some time. I didn't come up with it myself and I owe it to a guy named Fever for coming up with the original recipe and Andreaz for perfecting it. Andreaz was eating it like crazy on his latest contest prep and it was probably one of the reasons he felt this was his easiest diet ever. Wish I knew about this little gem a few years ago.
This is what you need:
~40 g protein powder. Works with: 100% Casein Protein , Nitrean, Sloow Protein and some whey protein brands (I've tried it with Syntrax Matrix). Unfortunately, I've not been able to make it work with Micellar Creme. Please let me know in comments when you find new brands this works with and I'll add them here.
200 g thawed and mashed berries: strawberries, raspberries or blueberries. Works best with strawberries or raspberries in my experience. Word on the street is it apparently also works with mashed bananas though I haven't tried it yet.
0.5 dl (or 1.7 ounces) skim milk. You can probably use water as well but I think skim milk will get you a better "fluff".
Sweetener (optional)
Alternative version: 30 g protein powder, 125 g berries, 1.25 dl (4.25 ounces) water or skim milk.
1. Mix all ingredients in a bowl.
2. Use a mixer on the strongest setting and mix thoroughly for several minutes.
The concoction will expand or "fluff up" to several times its original size. After 8-9 minutes, it'll look like the picture below.
Serve and enjoy as it is or add some extras like cacao or sliced bananas.
It all comes out to about 225 kcal, 36 g protein, 21 g carbs and zero fat. You can also put it in the fridge for about 30 minutes and it'll resemble a creamy kind of sorbet.
If you plan on eating this on a regular basis, getting a standing good mixer with a bowl will be a nice time-saver in the long run. I'm using "Philips HR1565" which is about $80 or so. If you can't get a hold of that one, Sunbeam 2371 Mixmaster Stand Mixer, White seems like a good alternative. It's important that the mixer is strong (350 watts or more) and has a large enough bowl (3 liters or more).
