I’ve been getting into the habit of taking a little lunch time walk on Saturday’s, So after starting the weekend off with my training and spending a few more hours at Vital working with clients I roll down to a place called Epicentral Coworking that is downtown Colorado Springs to get caught up on online clients, write blogs etc.. Saturday’s are perfect for me because there are no distractions, the office is generally pretty empty and I can put my head down and knock out a good amount of work. Anyway back to my walk, I’ve been on a roll with training and eating and have recently decided that instead of rewarding myself with some sort of “cheat meal” I am going to start rewarding a solid weeks worth of fitness life with a weekly purchase at the best cookware store in Colorado Springs that happens to also be locally owned – Sparrowhawk Cookware, Cooking is one of my passions, right up there with training and writing so I figure by doing this I will little by little add a necessary piece of cookware to my kitchen collection each week to give me more options and someday live out my desire to make cooking for the fitness life a bigger staple in my world.
The full moon this week has been seeing me wake up between 3 and 4 am everyday, I’m not just waking up, I am waking up charged up and ready to kill it. So as I was doing my early morning cardio I thought about what I could make food wise that might be a little different and came up with an idea to use all the different brands of protein powder that I have at the house right now in a recipe with oatmeal and make little brownie bites. So yesterday’s purchase was a sixteen spot tin that proved to be perfect for the task. Below is my first stab at making a video, and below I am posting still shots, a written explanation of how I did it, the brands and products used and the macro nutrient content of the batch
Ingredients ( you can use any brand & flavor of powder(s) that sounds good, These are some of my favorites and what I have around right now and I wanted to make a few varieties with the first batch to see how they cooked up and tasted.
- Coach’s Oats
- Whole Eggs
- Muscle Fortress Muscle Grub (Cinnamon Bun & Orange Creamsicle) – Whey Protein Concentrate
- Bodybuilding.com Protogen (Vanilla) – Whey Isolate, Micellar Casein, Milk Protein Isolate, Egg Albumin
- Ryno Power Protein (Swiss Chocolate) – Whey Concentrate, Whey Isolate, Hydrolyzed Whey Protein Isolate
- Isatori Bio Grow (unflavored
- Water
From there it was super easy, I started with 2/3 cup Coach’s Oats and 10 oz of water in the magic bullet and blended until the consistency looked like milky water, I added 3 oz of this mixture to each of the (4) seperate mixing bowls that I had lined up along with (1) egg per bowl and (1) serving of each flavor protein. I then used a 10 speed mixer to get the egg and protein to hit a batter like “fluffy” consistency and poured each flavor into the brownie tin. I set the oven for 425 and bake them for five minutes, dropped the temperature to 400 for another five minutes and finally dropped it to 350 for the remaining five minutes, they popped right out of the tin perfectly.
The total macro count for my experiment are.
- 16 brownie bite servings
- 1,178 total calories
- 74 calories per bite = 2 grams of fat. 5 grams of carbs. 8.5 grams of protein Each
- 310 calories / 34.5 grams of fat / 26% of the total calories
- 320 calories / 80 grams of carbohydrates / 11 grams of sugar / 8 grams of fiber / 27% of the total calories
- 548 calories / 137 grams of protein / 47% of the total calories
Ingredients and batter
Ready to hit the oven
Ten minutes into baking
Finished Product.
Stevie T. Fitness 