SNACKS
CRISPY PROTEIN BARS
6 servings
40 g chopped brown rice cakes
85 gr chocolate 70% cocoa
1 tbsp extra virgin coconut oil
2 tbsp unsalted peanut butter
37 g cocoa protein powder
stevia powder to taste
Prepare a small oblong mold with paper.
Melt the chocolate with the coconut oil in the microwave. Add the melted chocolate to a bowl, add the peanut butter, protein powder, brown rice and stevia to taste. Stir and pour into the mold. Flatten with a spatula and place in the freezer until firm. Take out, unmold and cut the bars.
Per portion 30 gr app
Cal: 171.3 P: 7.5 F: 12.4 Cb: 14.1
HOMEMADE HIGH PROTEIN BAR
8 servings
2 bananas (240 g) cut into slices
2 scoops Lupine Protein Cocoa protein
120 ml unsweetened almond drink
¼ cup (30 g) chopped peanuts
75 gr chocolate 80% cocoa
Line a baking tray with baking paper.
Place the banana slices on the tray next to each other, cover with another piece of paper and flatten with the base of a glass. Remove the paper.
Mix the vegetable drink with the protein, combining well. Spread over the bananas.
Scatter the chopped peanuts over the protein mixture.
Melt the chocolate in the microwave or in a small saucepan and pour over the peanuts.
Place in the freezer for 30 minutes. Take out and ready to enjoy!
Per portion 70 gr app
Cal: 136.9 P: 8.4 F: 7.7 Cb: 13
ICED COOKIES DIPED IN CHOCOLATE
20 servings
1 cup plain fat-free unsweetened Greek yogurt
½ cup blueberries (optional)
1 ½ tbsp hydrolyzed collagen
1 cup 70% cocoa chocolate to melt
Prepare a cookie sheet with parchment paper.
In a bowl, mix the yogurt, blueberries and collagen until well combined.
With a spoon, shape it into balls or cookies on the tray. Place in the freezer for about 20 minutes.
Then melt the chocolate in the microwave or in a bain marie. Dip the cookie into the chocolate using 2 spoons, take it out and repeat the same with the rest of the cookies. Place in the refrigerator for 20 more minutes. Take out and enjoy.
Per portion 25 gr app
Cal: 54.9 P: 3 G: 4.3 Cb: 4.9
Per serving without blueberries 21 gr app
Cal: 52.7 P: 2.9 G: 4.3 Cb: 4.3
ANTI-ANXIETY DESSERT
1 serving
180 ml unsweetened almond milk
3 tbsp chia
1 tbsp plain unsweetened fat-free Greek yogurt
2 strawberries
25 g ground frozen berries
vanilla essence to taste
stevia powder to taste
Add the chia and Stevia to taste to almond milk, stir and place in the refrigerator to thicken.
In a glass or bowl, pour the frozen fruit, then the chia mixture, then the yogurt and garnish with the fresh strawberries.
Per portion
Cal: 265 P: 9.1 F: 14.1 Cb: 26.1
BERRIES PROTEIN JELLY
2 servings
1 cup of berries
2 cups of boiling water
200 g plain unsweetened fat-free Greek yogurt
30 g unflavored gelatin
stevia powder to taste
Mix everything in a blender and pour into a serving bowl. Refrigerate until firm and enjoy.
Per portion 140 gr
Cal: 79.5 P: 11.1 F: 0.4 Cb: 6.8
EXPRESS GELATIN AND YOGURT SNACK
1 serving
50 g chopped strawberries
¼ cup cubed sugar-free strawberry gelatin
100 g plain greek yogurt, unsweetened and fat-free
½ tbsp stevia powder or to taste
½ tsp vanilla essence or to taste
In a glass, add the gelatin cubes at the bottom, then add strawberries. Mix the yogurt with the stevia and vanilla essence. Pour this mixture into the glass and garnish with some strawberry slices.
Per portion 150 gr app
Cal: 69.5 P: 11.1 F: 0 Cb: 7.3
EXPRESS CHOCOLATE DESSERT
1 serving
1 tbsp whole grain oats
1 tsp bitter cocoa powder
1 egg
½ tbsp stevia powder or to taste
½ tsp baking powder
¼ tsp vanilla essence
¼ banana (5 thin slices)
2 tsp unsweetened chocolate chips
Put all the ingredients (except the banana and chocolate chips) in a small bowl and beat with a hand beater. Pour into a bowl. Microwave for 1:20 minute at low power (the time will depend on the power of your microwave). Take out, cool for a while and garnish with banana slices and chocolate chips.
Per portion 80 gr app
Cal: 196.9 P: 9.4 F: 9.9 Cb: 19.6
TORTILLAS WITH AVOCADO-HAM-HEART OF PALM
4 portions
TORTILLAS
70 g oat flour
120 ml unsweetened almond milk
1 egg
½ tsp sea salt
50 gr finely grated carrot
FILLING
4 slices of turkey breast (150 gr)
4 hearts of palm, each cut in 3 lengthwise
2 mashed avocados
¼ red bell pepper, thinly sliced
SAUCE
120 ml plain unsweetened Greek yogurt
2 tbsp chopped cilantro
1 tbsp lemon juice
½ tsp sea salt
30 ml water
Prepare the sauce by grinding all the ingredients using an immersion blender. Remove and reserve in the refrigerator.
Put all the ingredients in the blender and process until ground.
In a nonstick skillet, over medium heat, put a little spray of coconut oil and add a quarter cup of mixture and move to distribute the batter. It will begin to detach from the edges, cook it for about 2 minutes or until it browns. Then, with a spatula, flip it over and cook it for another minute. Remove and reserve. Repeat the same with the rest of the batter.
Fill each tortilla with mashed avocado, a slice of turkey breast, 1 heart of palm and strips of paprika. Roll up and cut into 2 pieces, secure each roll with a cocktail stick.
When serving, add the sauce.
Per portion 1 tortilla 230 gr app
Cal: 334.8 P: 16.3 F: 15.4 Cb: 25.8
CHOCOLATE BANANA GIANT COOKIE
1 serving
1 brown rice cake
1 tbsp unsalted peanut butter
10 gr dark chocolate chips
5 thin banana slices
Spread the peanut butter on the rice cake and top with the banana slices. Melt the chocolate chips in the microwave and pour it over the cookie. Refrigerate a few minutes until chocolate is set.
Per portion 60 gr app
Cal: 218.7 P: 5.8 F: 10.8 Cb: 26
EXPRESS COCONUT DESSERT
1 serving
1 tbsp whole oat
100 gr plainl fat-free unsweetened Greek yogurt
1 tbsp unsweetened coconut milk
2 tsp stevia powder or to taste
¼ tsp coconut essence
1 tbsp grated coconut
In an individual well place the oat. Then in a small bowl mix the yogurt with the coconut milk, stevia and coconut essence. Pour over the oat and top with grated coconut. Refrigerate 30 minutes.
Per portion 120 gr app
Cal: 143.6 P: 12.2 F: 6.4 Cb: 10.6
CHOCOLATE COCONUT MACAROONS
16 servings
1 ½ cup grated coconut
½ cup unsweetened coconut milk
1 medium banana
3 tbsp unsweetened cocoa powder
1 tbsp stevia powder or to taste
1 tsp coconut essence (optional)
½ tsp baking powder
40 gr unsweetened chocolate chips
Preheat the oven to 350º F. Line a baking sheet with parchment paper.
In a bowl, beat the banana and coconut milk with an immersion blender until smooth. Then add the rest of the ingredients and stir to integrate.
With your hands or a spoon, form balls and put them on the tray. Bake for about 8 minutes. Take out and let cool.
Melt the chocolate in the microwave and pour in a stream over the cookies.
Per portion 25 gr app
Cal: 86.6 P: 1.1 F: 7.1 Cb: 6
SNICKERS
1 serving
1 brown rice cake
½ tbsp unsalted peanut butter
½ tbsp unsalted chopped peanuts
10 gr unsweetened chocolate chips
Cut the cake into 3 long rectangles. Spread the peanut butter over them. Divide the chopped peanuts among them. Melt in microwave the chocolate chips for about 30 seconds at 50% (time will depend on the power of your microwave) and brush the rice rectangles covering them. Refrigerate until chocolate sets.
Per portion 30 gr app (3 pieces)
Cal: 173.7 P: 4.7 F: 9.3 Cb: 18.0
CHOCOLATE PEANUT BUTTER CAKE
10 servings
130 gr almond flour (1 1/3 cups) or 1 1/3 cups oat flour (160 gr)
20 g unsweetened cocoa powder
2 tsp baking powder
¼ tsp sea salt
45 gr dark chocolate chips
40g coconut oil
5 tbsp stevia powder or to taste
2 eggs
¼ cup unsweetened almond milk
TOPPING
½ cup unsalted peanut butter
½ tbsp chopped unsalted peanuts
½ tbsp dark chocolate chips
Preheat the oven to 350º F. Line a bread pan with baking paper.
In a bowl mix the flour, baking powder, salt, cocoa and chocolate chips.
Add the oil, stevia, eggs and almond milk. Stir to integrate all the ingredients.
Pour the mixture into the pan and bake for 25-35 minutes or until a toothpick inserted comes out clean. Remove from the oven and let rest in the pan for 10 minutes and unmold. Then let cool on a rack.
For the topping place the peanut butter in a small bowl, heat a bit in microwave to soften if necessary, then cover the cake with this. Garnish with peanuts and chocolate chips.
Per serving with almond flour 60 gr app
Cal: 250.1 P: 8.3 F: 21.5 Cb: 10.3
Per serving with oatmeal 60 gr app
Cal: 239.8 P: 7.1 F: 16 Cb: 19.2
EXPRESS TRES LECHES
1 serving
BISCUIT
30 gr whole oat flour
¼ tsp ground cinnamon
3/4 tbsp stevia powder or to taste
2 egg whites
1 tbsp unsweetened almond milk
½ tsp vanilla essence
½ tbsp unsweetened grated coconut
¼ tsp baking powder
MILKS
2 tbsp unsweetened almond milk
2 tbsp unsweetened soy milk
2 tbsp unsweetened coconut milk
1 tsp stevia powder or to taste
TOPPING
2 tbsp nonfat, unsweetened plain Greek yogurt
¼ tsp vanilla essence or to taste
¼ tsp stevia powder or to taste
powder cinnamon
1 tsp unsweetened grated coconut
In a small bowl, mix the flour, cinnamon, stevia, egg whites, almond milk, vanilla, coconut, and baking powder with an immersion blender until smooth. Pour into a mold previously greased with coconut oil and microwave for approximately 1 minute (the time will depend on the power of your microwave). Wait to cool and cut in 2.
Mix the milk and stevia and pour over the 2 halves of the biscuit. Close.
Mix the yogurt, vanilla and stevia and pour over the cake. Sprinkle cinnamon and garnish grated coconut.
Per portion
Cal: 283.4 P: 14.7 F: 13.3 Cb: 26.9
EASTER CHOCOLATE EGGS
30 portions
1 cup sugar-free chocolate chips for melting
Have clean, dry egg-shaped molds. Melt the chocolate in a bain-marie, or in the microwave, or according to the package instructions.
Pour the chocolate into a pastry bag and fill the cavities. Gently tap the molds to remove any air that has entered. Then “sweep” the mold with a spatula to remove the excess chocolate.
Refrigerate 10 to 15 minutes or until firm. Then carefully unmold.
Per serving: 3 portions
Cal: 89.1 P:0.9 F: 4.5 Cb: 11.4
VEGAN COCONUT FLAN
2 servings
50 gr tagatesse sweetener for caramel
200 ml coconut milk
10 gr agar-agar
stevia powder to taste
¼ tsp vanilla extract
1 tbsp shredded coconut
Place tagatesse in a pot over medium heat stirring until the tagatesse is melted and begins to caramelize. Add 1 teaspoon hot water if caramel is too thick. Pour caramel into 2 small glasses or ramekins and set aside.
Place milk, stevia to taste and vanilla in a pot, once the milk reaches a boil add agar-agar stirring for 5 minutes, until dissolved. Let cool and pour into ramekins. (unmold if wanted) Refrigerate 3 or 4 hours. Garnish with shredded coconut.