cooking

Ripped Dessert: Cinnamon-Cayenne-Fennel-Spiked Chocolate Coffee Coconut Protein Balls

Part of my process of learning how to get ripped was to learn how to think even more creatively about food. Although I call this a dessert, it’s not sweet by dessert standards, but it’s a neat little protein snack and a flavor excursion.

A sneaky trio of cayenne, fennel and cinnamon set these chocolate coffee coconut protein balls off!

Ingredients
1 scoop (34g) chocolate casein protein
4 tsp coconut flour
3 tsp instant coffee
5 Tbsp milk
2 tsp virgin coconut oil
1/2 tsp vanilla extract
1/4 tsp cayenne pepper
1/4 + 1/8 tsp cinnamon
1/4 + 1/8 tsp ground fennel
1 gram stevia
1/2 to 1 tsp honey
2-3 Tbsp coconut flakes

Preparation
Mix coconut flour, milk and instant coffee in small bowl with stevia and sugar or honey. If you don’t like stevia, you can sub in a little more sugar or honey. I prefer honey because it adds a bit more moisture.

Add protein, cayenne, cinnamon, and fennel along with the coconut oil. Mix well until it forms a sort of doughy paste. Form into balls. Roll in coconut flakes. Eat.

~230 calories, 26g protein, 10g fat, 4g carbs

A couple of notes:

  • If you really want to go berserk, I think you could probably smash some banana and mix it in. It might require a little more coconut flour to keep it tight though.
  • In case you were wondering, since it’s just finely ground coconut meat, coconut flour doesn’t have to be cooked.
  • If you’re going to make this, you can play with the amount of coffee. Also, I know that some individuals aren’t fond of stevia because it can be a little bitter. If that’s the case, add a little extra honey.
  • Vanilla casein can also be swapped in for the chocolate casein.
  • I wouldn’t try using whey protein for this. I’ve found that whey really doesn’t work well with recipes because it doesn’t gel the whey casein does.
  • Try swapping the fennel for ground coriander.

Ripped Salad: Vietnamese Italian Spinach Arugula and Mint with Sardines and Oranges

I know, I know. That recipe title is a mouthful. And so is this incredibly delicious and unique salad. This is completely my own creation, and it’s my favorite salad ever. Vietnamese and Italian flavors are combined with oranges and sardines to create an incredible flavor profile. Perfect for a first recipe post.

These ingredients combine to create a unique and delicious flavor profile.

These ingredients combine to create a unique and delicious flavor profile.

Ingredients

  • For the salad:
    • Several handfuls each of organic baby spinach and arugula.
    • One quarter of a large navel orange, sliced
    • A half cup of roughly torn fresh mint leaves
    • One half of a cucumber, sliced, peeled or unpeeled, but peeled if not organic
    • 3 Tbsp Grated Locatelli Romano cheese or any other sharp, hard Italian cheese (Romano, parmiggiano regianno, etc.)
  • For the dressing:
    • One can of sardines (I only buy in extra virgin olive oil or water, never soybean or other vegetable oil)
    • 1 Tbsp black or white sesame seeds, toasted in a dry pan for a few minutes
    • 3 Tbsp of one or a combination of apple cider vinegar (preferably raw unfiltered), rice wine vinegar, or white vinegar
    • 2 tsp Thai fish sauce (can be found in the international aisle of any decent grocery
    • 2 tsp soy sauce (I prefer to use reduced sodium)
    • 1 tsp Sriracha
    • 1/2 tsp toasted sesame oil
    • 1 tsp garlic powder
    • 1 tsp red chili flakes (or to taste)
    • 2 tsp of one or a combination of dried Thai basil or sweet basil
    • 1 tsp brown sugar

    Preparation
    Add greens, oranges, cucumber and mint to salad bowl.

    Begin the dressing by roughly smashing the sardines in a bowl. Add the rest of the ingredients and mix well. Spoon over greens/ oranges/ cucumber/ mint mixture. Sprinkle with grated cheese. Toss well and enjoy.

    ~280 calories, 20g protein, 15g fat, 5g carbs