The EZ Whey & Emily Zaler Fitness

2/13/13

Low Carb Chocolate Pumpkin Protein Cupcakes!

As seen in Oxygen Magazine August 2011  

 3 Scoops Birthday Cake or Chocolate About Time Whey Protein  

1.5 Cups MuscleEgg Egg Whites ( or 9 egg whites)

3/4-Cup Pumpkin 

 6 Tablespoons Flaxseed

8 Packets Stevia 

3 Tablespoon Unsweetened Dark Chocolate Cocoa Powder

 2 Teaspoons Baking Powder

Pre-heat Oven to 350 degrees

Mix all ingredients together with an electric or hand mixer and then pour in to lined muffin tins. 

Bake at 350 about 15 minutes or until cooked fully through. They will start to rise and firm at the top of the cupcake as they get done.

 Frosting:

¼ Scoop Vanilla Whey Protein 

 Cinnamon, to taste  

Stevia, to taste

For the entire Recipe

(Makes 12 Cupcakes)

Nutrients per serving Calories: 66, Total Fats: 1.5 g, Saturated Fat: 0 g, Trans Fat: 0g, Cholesterol: 0 mg, Sodium: 40 mg, Total Carbohydrates: 1.1 g, Dietary Fiber: 1.25g, Sugars: 0 g, Protein: 9 g, Iron: 0 mg

2/6/13

 As seen in Oxygen Magazine as the "Shake of The Month" feature! 

1 scoop Chocolate Protein Isolate

1 Tablespoon Natural Almond Butter 

1 Tablespoon Unsweetened Dark Cocoa Powder

6-8 OZ Water or Unsweetened Almond Milk

Stevia to desired Sweetness

Ice 

*Optional: can add a pinch of Xanthan Gum to create a thicker consistency 

Blend all ingredients together in a "magic bullet" or blender (as opposed to a shaker cup) for best results!

With water

203 Calories

9.5 g Fat

3.5g Carbs 

26.0g Protein

With Almond Milk 

243 Calories

12.5g Fat

4.5 g Carbs

27 g Protein 

1/23/13

EZ's Chocolate Peanut Butter Protein Brownies  

1/2 Cup Oats 

1/2 Cup Canned or fresh Pumpkin

1 Scoop Chocolate Peanut Butter About Time Protein

2 Tbsp Flaxseeds 

5 Egg Whites

2 tbsp water 

Stevia to Taste (About 3 Packets)

1 tsp baking powder 

2 tbsp  unsweetened dark chocolate cocoa powder 

1 tablespoons Natural Peanut butter or Almond Butter

Mix oats, protein, baking powder, cocoa, flax, stevia, and peanut butter. 
Add in pumpkin, egg whites, and water. 
Mix well and bake in a mini brownie pan at 350 for about 15 mins. You can top with additional Peanut or Almond Butter if desired.

**Optional to add dark chocolate or cacao chips to the recipe. (not included in macros)

Cals: 330

 Fat : 7 g                 

Carbs: 37.2         

Protein: 31.4     

EZ Whey Fudge

1 Tablespoon Coconut Oil

1 Tablespoon unsweetened cocoa powder

½ Tablespoon  Almond Butter

1 Tablespoon ground flax seeds

Microwave Coconut oil so it becomes a liquid, or for about 20 seconds. Stir in the rest of the ingredients and freeze. It takes about ten minutes to freeze in a small Tupperware container.

Cals :211 

Carbs: 4.3 grams

Protein: 3.6 grams

1/9/13

EZ Whey Chocolate Almond Butter Protein Cups

1/2 scoop Chocolate About Time Protein 

1 tablespoon Almond Butter

2 tablespoons Unsweetened Cocoa Powder (dark or regular)

~3-4 oz Water 

2 packets Stevia 

Blend all ingredients together and pour batter in to muffin tins. Freeze for about an hour or until solid. They come out just like Peanut Butter Cups... but with a new twist! This recipe is PROTEIN packed, and so delicious you will not believe that these could possibly be good for you, let alone be a part of a fat loss plan!

Makes One Serving (about 4 protein cups)

Calories: 144

 Fat: 8.5 g

Carbs: 4 g

Protein: 18g  

 EZ Whey Dark Chocolate PB Protein Cookies

 

11/28/12

 EZ Whey Blueberry Banana Protein Pancakes

1/3 cup oats

4 egg whites

½ banana

¼ cup berries

½ scoop Vanilla or Cinnamon Swirl About Time protein 

Stevia to taste ( about 1 -2 packets)

Dash of Cinnamon 

Blend all ingredients together and cook on top pf the stove or on a skillet like a pancake. Awesome topped with natural almond butter and additional berries/banana slices.

* Can also make this same recipe substituting different fruits such as strawberries, apples, blackberries, raspberries, etc. 

Calories: 306

 Fat: 2 grams

Carbs: 39 grams

Protein: 36 grams 

11/7/12

 Have Your Cake & Eat it Too! 

Low Carb EZ Protein “Cake”

1 Scoop About Time Protein (Birthday Cake or Chocolate Flavor)

4 Egg whites

1/2 cup canned or fresh pumpkin

2 tbsp Unsweetened Cocoa Powder  

3 tablespoons ground flaxseed

1/2 tablespoon coconut oil

2 Packets Stevia 

1/2 tsp Baking Powder

1 tsp Vanilla Extract 

Pre-heat oven to 350. Blend all ingredients and bake in a mini loaf or mini cake pan for about 20 minutes. Top with Natural Peanut Butter or Almond Butter, or you can create a protein "Frosting" to enjoy it with. 

 Frosting:

¼ Scoop Vanilla or Chocolate Whey Protein 

Stevia (1 packet)

To make frosting, mix all ingredients in a small bowl. Add water or almond/coconut milk slowly and stir until smooth. 

Nutrition Info (cake without frosting)

Calories: 242

Fat: 5 grams

Carbs: 5 Grams

Protein: 36 Grams 

10/31/12

Almond Butter and Banana Pancake

 1/2 Scoop About Time™ Banana Flavored Protein Isolate 

 1/4 Cup Oats

2 Tablespoons Flax Seed 

1/2 Banana 

4 Egg whites

2 Packets Stevia 

1/2 tsp Baking powder

Pinch of Cinnamon  

Blend all of the above ingredients together and cook on the stove like a pancake. Top with 1 Tablespoon Almond Butter.

Can top with additional banana slices if desired.  

Total Macros 

Cals: 345

 10g Fat 

30 g Carbs

33 g Protein

10/24/12

Cinnamon Swirl Pumpkin Protein Loaf 

1.5 scoops Pumpkin Spice About Time Protein 

3/4 Cup Liquid egg whites

1 Cup canned or fresh pumpkin

3 Tablespoons Flaxseed 

1.5 Teaspoons Cinnamon or Pumpkin Pie Spice to taste

1/2 tsp Baking Powder 

1 tsp Vanilla

Stevia to taste

Delicious topped with Pumpkin Spice Nuts-N-More Peanut Butter 

Blend all ingredients together and bake at 350 in a loaf pan for about 20 minutes or until firm. Enjoy this sweet "bread", perfect for the holiday season! 

Makes 3 servings.

Nutrition Info: 

Entire Loaf: Per Serving:

Calories: 393 Calories: 131

Fat: 5 grams Fat: 2 grams

Carbs: 12 grams Carbs: 4 grams

Protein: 58 grams  Protein: 19 grams

10/17/12

EZ's Chocolate Peanut Butter Protein Brownies 



1/2 Cup Oats 

1/2 Cup Canned or fresh Pumpkin 


1 Scoop Chocolate Peanut Butter About Time Protein

2 Tbsp Ground Flaxseeds 

5 Egg Whites

2 tbsp water 

Stevia to Taste (About 3 Packets)

1 tsp baking powder 

2 tbsp unsweetened dark chocolate cocoa powder 

2 tablespoons Natural Peanut butter or Almond Butter

Mix oats, protein, baking powder, cocoa, flax, stevia, and peanut butter. 
Add in pumpkin, egg whites, and water. 
Mix well and bake in a mini brownie pan at 350 for about 15 mins. You can top with additional Peanut or Almond Butter if desired.

**Optional to add dark chocolate or cacao chips to the recipe. (not included in macros)

Cals: 330

 Fat : 7 g

Carbs: 37.2

Protein: 31.4

10/10/12

 Almond Butter EZ Whey Protein Cookies

As seen in The EZ Whey Feature "GO Ahead and Cheat " in Oxygen Magazine August 2011 

Who would think you would be able to enjoy ?cookie dough? or baked cookies while eating clean? Well with this recipe you now can! With these simple ingredients you can create a delicious treat that fits right in to your meal plan.  High in protein, and balanced with both moderate carbohydrates and healthy fat, this recipe is going to help keep you right on track towards your goals of dropping fat and increasing lean muscle mass. 

1/2-Cup Oats

1 Tablespoon All Natural Almond Butter

1 Scoop About Time Whey Protein (I suggest vanilla, birthday cake, or peanut butter flavor for this recipe)

1 Egg White

2 Packets Stevia 

½ Tsp Baking Powder

*Optional to add in Carob Chips

Mix all ingredients together and  bake in one large cookie or mini cookies at 350 degrees for about ten minutes. 

378 Calories 

10.7 g fat (1.9 g saturated, .9 polyunsaturated, .8 monosaturated)  

33.4 g carbs 

32.8 g protein 

.5 mg cholesterol 

3.6 mg iron

168 mg sodium 

 5 g fiber 

10/3/12

EZ Whey Sweet Potato Protein Pancake

3-4 oz sweet potato

1/4cup pumpkin

1/4 cup oats

1 scoop About Time Vanilla or Cinnamon Swirl Protein

3 egg whites or 1/2 cup Muscle Egg Egg Whites

½ tsp baking powder

stevia to taste (about 1 packet)

cinnamon to taste

1 tsp vanilla extract

Microwave the sweet potato until its soft. After the potato is cooked, blend all of the ingredients together and cook like a pancake. Top with sugar free syrup or protein “frosting” if desired.

Cals: 280

Fat: 1 gram

Carbs: 34 grams         Pro: 32 grams

Kabocha Squash Protein Pancake

9/19/12

This is one of my FAVORITE recipes of mine of ALL TIME, and it's perfect for fall! Squash is in season, and my very favorite is Kobocha Squash. It is amazing by itself, but also great for things like pancakes, baked "fries", etc. If you are not familiar with what it looks like at the store, I have included a picture : 

EZ Whey Kobacha Squash Protein Pancakes  

4 oz of Kobacha Squash Cooked (so it's soft enough to blend)

3 Egg Whites 

1 Scoop About Time Cinnamon Swirl Protein Isolate 

2 Tablespoons Ground Flaxseed

2 Packets Stevia

1 Teaspoon Cinnamon

Dash of Vanilla Extract (optional)

Splash of Unsweetened Vanilla Almond Milk (optional but gives it great flavor)  

Blend All ingredients and cook on top of the stove like a pancake. One of my very favorite breakfasts of all time! Delicious topped with 1 tablespoon All Natural Almond Butter. 

Nutrition Info:

Calories: 262

Fat: 5 grams

Carbs: 13 grams

Protein: 37 grams  

9/12/1/2

 Chocolate Pumpkin Protein Cupcakes w/ Peanut Butter Frosting

Photo Credit: Taylor Bartram Photography  

3 Scoops Birthday Cake About Time Whey Protein  (could also use chocolate or peanut butter protein)

9 Egg Whites

3/4-Cup Pumpkin 

 6 Tablespoons Flaxseed

8 Packets Stevia 

3 Tablespoon Unsweetened Dark Chocolate Cocoa Powder

 2 Teaspoons Baking Powder 

Pre-heat Oven to 350 degrees

Mix all ingredients together with an electric or hand mixer and then pour in to lined muffin tins. 

Bake at 350 about 15 minutes or until cooked fully through. They will start to rise and firm at the top of the cupcake as they get done.

Frosting:

¼ Scoop Vanilla Whey Protein 

 Cinnamon, to taste  

Stevia, to taste

To make frosting, mix all ingredients in a small bowl. Add water slowly and stir until smooth. Spread evenly on top of each cupcake. 

Also optional to top cupcakes with Almond or Peanut Butter (as pictured) 

For the entire Recipe

(Makes 12 Cupcakes)

Nutrients per serving Calories: 66, Total Fats: 1.5 g, Saturated Fat: 0 g, Trans Fat: 0g, Cholesterol: 0 mg, Sodium: 40 mg, Total Carbohydrates: 1.1 g, Dietary Fiber: 1.25g, Sugars: 0 g, Protein: 9 g, Iron: 0 mg

9/5/12

  EZ Whey Zero Carb Pumpkin Flax Bread 

 This is the perfect recipe for Fall, and one of my all time favorite EZ Whey Recipes! 

8/2912

EZ Whey Pumpkin Protein Pancakes

INGREDIENTS: 

1/2 Scoop Cinnamon Swirl About Time Protein Powder
½ Cup Oats (I like to pulse in blender or food processor to make oat flour, then use)
4 Egg Whites
1/3 Cup Pumpkin 
2 tablespoons Ground Flaxseed 
Stevia to taste (about 2 packets)
1 teaspoon Pumpkin Pie spice  or cinnamon

Dash of Vanilla Extract  

Optional to top with Sugar Free Syrup (as pictured ), or natural almond or peanut butter. 

INSTRUCTIONS

Blend all ingredients together and cook on the stove like a pancake. It's that EZ. 

NUTRITION FACTS

Protein: 34.8 grams 

 EZ Whey Blueberry Protein Crepes 

8/22/12

EZ Whey Blueberry Protein Crepes

As seen in the OXYGEN Magazine "GO Ahead and Cheat!" feature  August 2011  

 Ingredients:

 4 egg whites

½ scoop -1scoop About Time Whey Protein Powder Flavor of Choice ( I recommend Cinnamon Swirl)

1/4 Cup Blueberries  

1 Tablespoon Natural Almond or Peanut Butter 

Stevia to taste (About 1-2 packets)

Cinnamon or Unsweetened Cocoa Powder to Taste

Mix the egg whites, protein powder, and desired stevia and spices together. Pour the mixture in to a nonstick pan, cook and fold it over as if you were making a crepe. You can get creative with spices, sweetness, flavors, and seasonings. Fill or top crepe with berries. and natural almond or peanut butter. 

Maros:

240 Cals

9 g Fat

11 g carbs

25 g protein  

Fiber: 1 g 

Sodium: 164 mg  

Cholesterol: .5 mg 

 Iron: 2 mg 

 EZ Whey Almond Roca 

8/8/2012

Almond Roca Cups

1 Scoop of About Time Chocolate  Protein

1 Tablespoon Almond Butter 

1 Tablespoon Unsweetened Cocoa Powder 

1 oz almonds 

1-2 packets of Stevia 

*Optional: add almond extract

Blend all with ingredients about 3 oz of water. Pour the mixture in to muffin cups (only 1/3 way full) and top each with a couple slivered almond pieces. Freeze for a few hours and you have Protein Almond Roca the EZ Whey ! You can break up the cups in to pieces after freezing (as shown)  if your prefer pieces rather than cups.  Top with powdered Stevia if desired. 

8/01/12

EZ Whey Protein Pops

1 scoop  About Time Protein Flavor of Choice 

4oz water, unsweetened almond or coconut milk, or coffee

2 packets stevia to sweeten

Optional ingredients: berries, natural almond or peanut butter, unsweetened cocoa powder, flavor extracts

Blend all ingredients in a magic bullet or blender and pour in to popsicle molds. Freeze for about an hour and enjoy !

Some of my favorites are Dark Chocolate (by adding unsweetened dark cocoa powder), Vanilla Almond (by adding almond butter w/ vanilla protein), and Chocolate Mocha (chocolate protein and coffee) 

For entire recipe (Just Protein & Water) 

103 Calories 

0.0g Fat

1.0g Carbs

22.0g Protein 

  ***Add in any additional ingredients to the macros

Popsicles before freezing

7/25/12

EZ Whey Protein Pudding 

1 Scoop About Time Whey Protein Isolate Flavor of choice ( I used Chocolate Peanut Butter)

1 Tablespoon Natural Almond Butter or Natural Peanut Butter

1 Tablespoon Unsweetened Cocoa Powder 

4 oz of either unsweetened almond milk or unsweetened coconut milk 

Stevia to Taste (1-2 Packets)

Mix all ingredients together in a small bowl. Place in the fridge for about 30-45 minutes until it becomes a thick pudding like consistency, or in the freezer for a shorter period of time. Can also top with slivered or chopped almonds, berries, or your topping of choice. 

Makes 1 Serving 

 Macros

198 Calories

9.0 g Fat 

2.5 g Carbs

26.0g Protein 

7/18/12 

EZ Whey Flax Protein Waffles

4 Tablespoons ground flaxseed

2 egg whites

1 tablespoon water

½ Scoop Cinnamon Swirl or Vanilla About Time Whey Protein Isolate

½ tsp Baking Powder

1 tspCinnamon 

1 tsp Vanilla Extract

2 packets Stevia 

Blend all ingredients and pour batter on to a waffle iron. Can be topped with berries, sugar free syrup, natural almond or peanut butter, or your topping of choice. 

Nutrition Info:

Calories: 205

Fat: 9.1 grams

Carbs: 1 gram

Protein: 24 grams

7/11/12

EZ Whey Chocolate Crepes 

Ingredients 

1 Scoop Chocolate About Time Protein Isolate

1/2 Cup Chocolate Muscle Egg Egg Whites  or 4 egg whites

2 Packets Stevia 

1 Tablespoon Unsweetened Cocoa Powder  

1 Tablespoon All natural Peanut Butter or Almond Butter

Directions

Blend all ingredients except the Peanut Butter.Pour mixture in a pan on the stove, lightly coated with non-stick cooking spray.  As it begins to firm up, drizzle the Peanut Butter in the middle of the crepe. Fold over and continue to cook until its firm. Optional to top with additional nut butter, slivered almonds, sugar free syrup, or berries of choice. 

Macros:

271 Calories

8 Grams of Fat

3 grams of Carbs

39 grams of Protein  

5/30/12

1 scoop Cinnamon Swirl About Time Protein 

3 Egg Whites 

3 Tablespoons Ground Flaxseed or Flax Meal 

1 small apple chopped

Couple shakes apple pie spice 

Stevia to Taste

1 tsp vanilla extract 

½ tsp baking powder 

Blend the above ingredients and cook like a pancake on the stove.



Nutrition Info:

Calories: 270

Fat: 5 grams

Carbs: 15 grams

Protein: 35 grams

 Ingredients

1 Scoop Cinnamon Swirl About Time Protein  

1/2 Cup Oats

1/4 Cup Ground Flaxseed

1 Whole Egg

5 Egg Whites

1/4 Cup Slivered Raw Almonds

1/2 Cup Blueberries

1 Teaspoon Baking Powder

1 Tablespoon Cinnamon

4 Packets Stevia

1 Teaspoon Vanilla Extract  

Directions

Preheat Oven to 350. Blend all ingredients except the blueberries and almonds with an electric hand mixer. After well mixed, fold in the blueberries and almonds. Fill pre lined muffin tins with the batter and bake for about 20-25 minutes or until golden. 

 Makes 6 Muffins

Nutrition Info Per Muffin:

Calories: 126

Fat: 5 grams

Carbs: 6 grams

Protein: 11 grams  

5/9/12

EZ Whey Chocolate Almond Protein Pancakes

4 egg whites or 1/2 Cup Chocolate MuscleEgg Egg Whites

1/2 Scoop Chocolate  About Time Protein Powder

1/4 Cup Almond Meal (can be found at stores such as Trader Joes or Whole Foods. Or you can simply grind up your own almonds until they are an almond meal/flour consistency. 

 2 Tablespoons Flaxseed 

 1 Tablespoon Unsweetened Cocoa Powder

 2 Packets Stevia

 Blend all ingredients above together and cook on the stove in a pan or on a pancake griddle. Can be topped with all Natural almond butter and/or slivered almonds, and served with berries. 

Nutrition Info:

Calories: 329

Fat: 18 Grams

Carbs: 5 Grams

Protein: 32 Grams 

 4/18/12

EZ Whey Sweet Potato Protein Muffins

INGREDIENTS:

1/2 scoop - 1 scoop Vanilla Or Cinnamon Swirl About Time Protein Powder  

3 Egg Whites or 1/2 cup MuscleEgg

Stevia to taste 
(About 2 Packets)

1/4 Cup Pumpkin

Pumpkin Pie Seasoning to taste 
(1 tsp)

1/4 cup Oats - pulse them in a blender first to make oat flour

 
3-4 oz Yam **with skin!! (Pre-baked or microwave to super soft texture) 


1 tsp Vanilla 


Cinnamon to Taste

1/2 tsp Baking Powder

• Pre-heat oven to 350 degrees. Blend all the ingredients together until batter forms. Spend a little extra attention on making sure the skins of the yam are broken up a bit. 
Spoon into a pre--lined cupcake pan. Bake @ 350 for 18 - 22 minutes.

•Makes One Serving, or about 4 muffins

Per Muffin: 83 cals, .5 grams fat, 10.65 g carbs, 8.3 grams protein

For the entire recipe

Cals: 332

Fat

1.9

Carbs

42.6

Protein

33.4

 

 

4/11/12

EZ Whey Egg White French toast

1/2 Scoop About Time Cinnamon Swirl Protein Isolate

1/2 Cup MuscleEgg Egg Whites

2 pieces P28 Bread

1 tsp Cinnamon 

Stevia to taste ( About 1-2 Packets)

1 tsp Vanilla extract

¼ cup Strawberries

Mix egg whites with Stevia, cinnamon, protein powder, and vanilla in a bowl. Soak the bread in the bowl and then fry it in a pan sprayed with non stick cooking spray. Cook for about two minutes each side and then top it with the sliced strawberries or other berries of your choice. 

Another great option would be to top with 1 tablespoon of an all natural almond butter or peanut butter, such as Nuts'NMore. 

Nutrition Information: 

Calories: 390

Fat: 7 grams

Carbs: 28 grams

Protein: 50 grams

3/7/12

EZ Whey Breakfast Pizza 

(Low Carb , Hi Protein, and Gluten and Dairy Free) 

Ingredients 

2 oz. extra lean ground turkey or chicken

4 egg whites

2 tablespoons flaxseed

Veggies of Choice

Salsa, mustard, and spices of choice

1/2 an avocado (optional) 

Sautee veggies and turkey or chicken in a pan with nonstick cooking spray and spices, then remove and set aside. Mix egg whites, flax, and additional seasoning in a small bowl. Pour in to a pan coated with nonstick cooking spray and cook on high heat. A crust will form, and when it is almost firm, flip it over, and cook until it is golden and firm. Top with your choice of mustard or salsa, and then top that with the veggies and ground meat. You can also add sliced avocado, additional veggies, or anything you want!

Cals: 210

Fat: 5 g.

Carbs: 5 g.

Protein: 27 g.

2/1/12

1 Scoop About Time Chocolate Peanut Butter Protein  

1 Tablespoon All Natural Peanut Butter

4oz Chocolate MuscleEgg Egg Whites

4 oz Water or Unsweetened Almond Milk  

1 Tablespoon Unsweetened Cocoa Powder  

Ice

2 Packets Stevia

Pinch of Xantham Gum (optional, but helps thicken the shake)

Blend all ingredients in a blender or magic bullet and enjoy! Truly tastes like a milkshake!

Nutrition Info:

Calories: 261

Fat: 9 grams

Carbs: 3 grams

Protein: 39 grams  

1/4/12

Ingredients:

1 Scoop About Time Chocolate Protein Powder

4 Tablespoons Unsweetened Dark Chocolate Cocoa Powder

4 Tablespoons Ground Flaxseed

1/2 Cup Canned Pumpkin

1 Whole Egg  

4 Egg Whites

2 Tablespoons Coconut Oil

~ 6 Packets Stevia

1 Teaspoon Baking Powder

Dash of Coconut Extract (optional, but enhances coconut flavor)

Directions:

Pre-Heat Oven to 350 degrees. Mix all ingredients with a hand held electric mixer. Spoons in to lined muffin tins , and bake for about 20 minutes. 

Nutrition Info Per Muffin:

83 Calories

3.5 g Fat

1 gram Carbs

5 g Protein  

12/21/11 

 Sweet Potato Protein Latkes (potato pancakes)

2 Medium Sweet Potatoes  

1 Scoop About Time Cinnamon Swirl Protein Isolate 

1 Whole Egg

2 Egg Whites

1/4 Cup Oat Flour

1 tsp cinnamon

1/2 tsp sea salt

1 Tablespoon Coconut Oil

Directions:

Peel and grate potatoes. Place grated sweet potato in a large bowl and add beaten eggs, protein, oat flour, salt and cinnamon. Mix well to combine. 

Heat about a tablespoon of coconut oil up in a large skillet set over medium high heat. With wet hands, form pancakes with the potato mixture then flatten and fry in oil for about three minutes per side until golden. 

Makes 3 Servings 

Macros Per Serving:

Calories: 237   

Fat: 7 Grams

Carbs: 27 grams

Protein: 15 grams  

12/14/11

Ingredients:

2 Scoops About Time Birthday Cake Flavored Protein Isolate  

4 Tablespoons Ground Flaxseed

1/2 Cup Pumpkin

4 Tablespoons Dark Chocolate Unsweetened Cocoa Powder

3/4 Cup MuscleEgg Egg Whites 

1 Tablespoon Coconut Oil  

4 Packets Stevia

1 Teaspoon Baking Powder

Directions:

Preheat Oven to 350

Mix all ingredients and evenly distribute batter in to a "cake pop" pan. Bake for about 12-15 minutes, until they are firm in the middle. Insert sticks in to the pops and let cool. Once cool, top with Natural Almond or Peanut Butter, or my protein "frosting" recipe. These are a great treat for the holiday!

Makes 12 Cake Pops  

Per Pop:

50 Calories

2 grams Fat

1 gram Carbs

6 grams Protein  

(not including any topping) 

12/7/11

Pumpkin Egg White Puffs 

The "Egg White Puff" recipe has been circling around the fitness community for a while now. I cannot and am not taking credit as creating it myself. However, I did put an EZ Whey spin on the traditional "Egg Puff" recipe . These have been my absolute favorite breakfast or snack lately, and my new favorite "Whey" to eat Egg Whites ! :)

Ingredients:

1/2 Scoop About Time Cinnamon Swirl or Vanilla Protein 

5 Egg Whites 

2 Tablespoons Canned Pure Pumpkin

Dash of Vanilla Extract

Teaspoon Cinnamon or Pumpkin Pie Spice

2 Packets of Stevia

Pinch of Cream of Tartar or Xantham Gum (Helps with egg whipping in to peaks) 

Directions:

1) Pre-Heat the oven to 400 degrees

2) Line a cookie sheet with either Parchment Paper or Foil

3) In a bowl whip the egg whites (and Xantham Gum  or Cream of Tartar) at high speed with a handheld electric mixer until stiff peaks form. (about 4-5 mins) 

4) Fold in the protein powder, spices, extract, stevia, pumpkin, until evenly mixed. Drop in to "puffs" on the cookie sheet.

Bake for about 10 mins or until lightly browned or golden on top.  This one serving recipe should make about  5-6 Egg White Puffs. 

Optional to top with sugar free syrup.

A great whey to start your day! 

Nutrition Macros:

Calories: 147

Fat: .4 grams

Carbs: 3 grams

Protein: 29 grams 

8/10/11

 Protein-packed Ice Cream & Peanut Butter Protein Cups

As seen in Oxygen Magazine August 2011  

Ready in 90 minutes • Makes 1 serving

 For The Ice Cream 

5 egg whites

1 scoop whey protein, flavor of choice

1-2 packets of Stevia

1. Beat Egg Whites into stiff peaks using an electric mixer. 

2. Fold in whey protein. 

3. Add Stevia. Freeze for at least one hour before serving. 

Nutrients per serving (excluding toppings): Calories: 202, Total Fats: 1 g, Saturated Fat: 0g, Trans Fat: 0 g, Cholesterol: 1 mg, Sodium: 273 mg, Total Carbohydrates: 4 g, Dietary Fiber: 1 g, Sugars: 0g, Protein: 44 g, Iron: 0 mg

For The Peanut Butter Protein Cups

1 scoop chocolate whey protein powder  

1 tbsp all-natural peanut butter

1-2 packets Stevia, to taste 

4 oz water

Optional: Unsweetened Cocoa Powder

1. Blend all ingredients together in a blender. 

2. Divide mixture into round muffin tins. Fill about ¾ way full 

3. Place filled muffin tins in to freezer, and let freeze for about an hour or until firm before serving. 

Nutrients per serving: Calories: 223, Total Fats: 7.5 g, Saturated Fat: 1.5 g, Trans Fat: 0g, Cholesterol: 0 mg, Sodium: 2.5 mg, Total Carbohydrates: 4 g, Dietary Fiber: 1 g, Sugars: 0 g, Protein: 25 g, Iron: 0 mg

11/9/11 

EZ Whey Chocolate Peanut Butter Cups

1 scoop Chocolate Peanut Butter About Time Protein 

1 tablespoon Natural Peanut Butter (or Almond Butter)

~3 oz Water 

1-2 packets Stevia 

Optional: Unsweetened Cocoa Powder 

Blend all ingredients together and freeze in muffin ins for about an hour or until solid. They pop out just like Resee’s Peanut Butter Cups !

Calories: 203

Fat: 7.5 g

 Carbs: 4 g 

Protein: 25 g 

Low Carb Cinnamon Swirl Protein Donuts 

11/2/11 

 Ingredients

1 Scoop About Time  Protein Isolate in Cinnamon Swirl 

1/2 Cup Muscle Egg Egg Whites

2 Tablespoons Ground Flaxseed

1/4 Cup Canned or Fresh Pumpkin

1 Tablespoon All Natural Almond Butter

2 Packets Stevia

1 Teaspoon Cinnamon (if you want to change these in to chocolate donuts, use unsweetened cocoa powder instead of cinnamon) 

Pinch of Baking Powder 

Pre-Heat Oven to 350 Degrees . Blend all ingredients together, and pour in to a mini donut pan coated lightly with non-stick cooking spray. Bake for about 10 minutes, or until donuts rise and are firm to the touch.  Can top with a "protein frosting" or more natural almond or peanut butter. 

This should make about 12-15 Mini Donuts.

For the entire recipe:

Calories: 342  

Fat: 13 grams

Carbs: 6 grams

Protein: 42 grams 

10/26/11 

With Halloween coming up on Monday, and fall in full swing, I wanted to do a pumpkin recipe this week. I had a request from a reader wondering if I had a recipe for a pumpkin pie shake. Although I did not have  a formal recipe for one, I have put pumpkin in shakes before. I just created this shake, which is creamy and delicious. It really tastes like a milkshake!

Pumpkin Pie Shake

1 Scoop About Time Whey Isolate in Vanilla or Cinnamon Swirl  

1/2 Cup MuslceEgg EggWhites 

4 oz either Unsweetened Vanilla Almond Milk or Water 

1/4 Cup Canned or Fresh Pumpkin

2 Packets of Stevia

1 Teaspoon either Cinnamon or Pumpkin Pie Spice

Pinch of Xanthan Gum (optional, but helps create amazing thickness to the shake)

Lots of Ice! (the more ice you put in, the thicker the shake) 

Blend all ingredients in a blender or high speed until fully mixed and ice is crushed. It may take a couple minutes depending on how much ice you put in. Be patient, because the end result will truly taste like a Pumpkin Pie Milkshake!

Makes 1 Serving:

Calories: 207

Fat: 2 grams

Carbs: 5 grams 

Protein: 36 grams  

10/19/11 

 This week for EZ Whey Wednesday, About Time Protein and I had a reader recipe contest! Recipes were submitted to me from EZ Whey Readers, Fans, and social media friends and followers using About Time Protein in their recipes to create a delicious and healthy treat. I went through all the submissions and personally picked this as the winning recipe. Congratulations are in order to Kate Horney for creating this great tasting and clean Protein Ice Cream ! If you would like to submit your recipes for future "Give-a-whey's" and features, please email them to me at Emily@EmilyZaler.com . 

Ingredients:

9/28/11

Pumpkin Oatmeal Cookies

Ingredients: 

1 Scoop About Time Peanut Butter Protein Isolate  

2 Cups Oats

1 Cup All Natural Almond or Peanut Butter

2 Cups Canned Pumpkin 

2 Tablespoons Flaxseed  

5 Packets Stevia

1 Teaspoon Baking Powder

2 Eggs

3 Egg Whites

1/2 Cup Unsweetened Vanilla Almond Milk  

1 Teaspoon Vanilla  Extract

Optional (as pictured) :  1/2  Cup Dark Chocolate (Cacao) or Carob Chips 

Could also sub in Slivered Almonds, or walnuts instead of chips. 

Directions:

Pre-heat Oven to 350 Degrees.  Line a cookie sheet with Parchment Paper of Foil. 

In a large bowl, mix together all of the "dry" ingredients.  Add in the "wet" ingredients and mix all with an electric hand mixer until well blended. Stir in Dark Chocolate Chips or other "extra" ingredient of your choice. 

Drop by rounded tablespoons in to the cookie sheet. Bake for about 15 minutes of until the tops of the cookies are golden and the middle is set. 

ENJOY Clean Eats That Taste Like Cheats! 

Makes about 20 Cookies:

Per Cookie:  

Calories: 130

Fat: 8 grams

Carbs:  7 grams

Protein: 6 grams  

9/7/11

 Dark Chocolate Birthday Cake Shake 

Ingredients 

1 Scoop About Time Birthday Cake Protein Isolate

1/2 Cup Pasteurized Liquid Egg Whites** 

2 Tablespoons Unsweetened Dark Chocolate Cocoa Powder

2 Packets Stevia

Handful od Ice Cubes

Pinch of Xanthan Gum (optional, but helps create milkshake like thickness )

Place all ingredients in a blender and blend until a smooth, creamy consistency. If too thick, add a couple ounces of water and blend until desired consistency.  

** Pasteurized liquid egg whites are 100% safe to add to shakes raw. They create an amazing milkshake like creaminess that you don't get with water. 

Nutrition Info

Calories: 175

 Fat: 1g

Carbs:  2 g

Protein: 35 g  

 8/17/11

Pumpkin Oatmeal Peanut Butter Chip Cookies

INGREDIENTS

1 Cup Rolled Oats

1 Cup Canned Pumpkin 

1 Scoop Vanilla Protein

1 Cup Natural Peanut Butter

1 Cup Liquid Egg Whites

Stevia to Taste 

1 tsp Baking Powder 

1 Cup Dark Chocolate or Carob Chips (optional)

INSTRUCTIONS

Pre-heat oven to 350 Degrees

Mix all ingredients together in a large mixing bowl. Drop by the tablespoon on to a cookie sheet lined with foil or sprayed with non-stick cooking spray.

Bake for about 10 minutes or until golden.

Makes about 12 cookies

NUTRITION FACTS

120 Cals

7 grams Fat

7 grams Protein

8 Grams Carbs

6/29/11

 We are all looking for clean and delicious ways to change up how we season our protein sources such as chicken, fish, turkey, etc.  Many people complain of the monotony of eating the same chicken everyday or even worse think they have to eat all protein sources completely plain to eat clean. WRONG! There is no reason you can't have some flavor in your life! I created this chicken or fish seasoning combo while playing around in the kitchen last week, and let me tell you, my protein has never tasted better! Not to mention, the health benefits of the ingredients are AMAZING! 

I thought I'd change it up this week and share a clean way to help your normal meals get some flavor! 

 EZ Apple Cider Fire

3 Tablespoons Apple Cider Vinager

2 Tablespoons Crushed Red Pepper

Fresh Squeezed Lemon Juice from 1 Whole Lemon  

Mix all ingredients and use as a marinade while cooking your next meal of chicken, fish, or whatever you desire! I personally have used it so far with Chicken & Fish in a pan on the stovetop . It left the chicken extremely most and flavorful. No dry chicken here!  

 With the combination of ACV, Red Pepper, and Lemon Juice, not only will it taste great, but the health benefits of the three combined will help set your metabolism on fire. 

 Not familiar with the multiple benefits of  Apple Cider Vinager? Check them out at the link below!

Here's a pic of while I was cooking mine on the stove..

Summer is Here! Are you ready?

Summer is here, and that means sunshine, outdoor activities, bikinis, bathing suits, and some extra skin showing. We all want to look good for summer, whether we are poolside, beachside, or just hanging out with friends.  Many of us go on a “diet” to be ready to hit the water looking our best. However, how would you like it if you were able to enjoy a classic  summertime treat such as Ice Cream?? Enjoy the summer, enjoy the weather, enjoy your favorite summertime treats, and look good doing it—The EZ Whey!

EZ WHEY ICE CREAM

Ingredients:

5 Egg Whites

1 Scoop Whey Protein Isolate Flavor of Choice (my favorites are Chocolate, Cookies n Cream, & Cake Batter)

Stevia to taste

Beat Egg Whites into stiff peaks using an electric mixer. Fold in the protein flavor of your choice. Add in one or two packets of stevia to desired sweetness. Freeze for about an hour and you will have delicious and nutritious ice cream! Get creative with flavors! You can also add toppings such as natural peanut or almond butter, fresh berries, flaxseeds, or raw almonds. You can re-create your favorite ice cream flavors and enjoy them The EZ Whey! Clean Eats That Taste Like Cheats!

Macros-** not including any additional toppings

Cals: 202

Fat: 1 g

Carbs: 4 g

Protein: 44 g

5/4/11 

This week I am bringing you a recipe that will be perfect for Mothers Day brunch! Treat your mom and family with this delicious recipe that will truly taste like a treat, while still being a completely clean and nutrient packed recipe!

 Chocolate Almond Protein Pancakes!

4 egg whites

1/2 Scoop  Chocolate Protein Powder

 1/4 Cup Almond Meal (can be found at stores such as Trader Joes or Whole Foods. Or you can simply grind up your own almonds until they are an almond meal/flour consistency. 

 2 Tablespoons Flaxseed 

 1 Tablespoon Unsweetened Cocoa Powder

 2 Packets Stevia

 Blend all ingredients above together and cook on the stove in a pan or on a pancake griddle. Can be topped with all Natural almond butter and/or slivered almonds, and served with berries. 

Calories: 329

Fat: 18 Grams

Carbs: 5 Grams

Protein: 32 Grams 

½ Cup Oats

1 Tablespoon natural Peanut Butter or Almond Butter

1 Scoop  Whey Protein Isolate in flavor of choice

(I recommend cake batter or vanilla for this recipe)

1 egg white

Stevia to Taste

½ tsp baking powder

½ tsp Vanilla Extract

**Optional to add in Cacao Nibs or Dark Chocolate Chips 

Mix all ingredients together and eat raw like cookie dough, or you can also bake in one large cookie or mini cookies at 350 degrees.

For entire recipe:

Calories: 376

Fat: 10.1 grams

Carbs: 30.4 grams

Protein: 35 grams