Tag Archives: lean gains

Triple Threat Peanut Butter Cookie stuffed Buttermilk Muffins

IMG_1512

It’s 1895 and the world was changed as we knew it. That year Dr. John Harvey Kellogg (the creator of Kellogg’s cereal) patented a process for creating peanut butter from raw peanuts. That set the tone for the next 100+ years of mastering the craft that is Peanut Butter. You love it, you hate it, but you always eat it. Sometimes one tablespoon just isn’t enough. Next thing you know you’re elbows deep in your last Epic Spreads jar. Yeah, I’ve had those PB blackouts to, it’s okay. This is a judgement free zone. 

I was determined to create an ultimate peanut butter muffin that not only gave you the kick of peanut butter, but also was way easier to fit into your daily allowance. I didn’t hold anything back with these PB filled flavor bombs. I swear the aroma these give off well baking is enough to make your mouth water. Not only did I make the base a peanut butter flavor, but then I stuffed the muffins with Muscletech’s new PB soft baked cookie, Epic Spreads Toffee PB, and Reeses baking chips for a triple threat peanut butter overload. 

Macros: Makes 12

Calories – 187

Fat – 6.3

Carbs – 23.5

Protein – 10.8

IMG_1548

Ingredients:

Wet Mix: 

  • 8 oz Low Fat Buttermilk 
  • 28g Lite Butter 
  • 2 Egg whites 
  • 1 Whole egg 
  • 1 tsp Vanilla 
  • 60g Fat Free Sour Cream 
  • 56g Epic Spreads Toffee Peanut Butter

Dry Mix: 

  • 50g Truvia 
  • 60g All Purpose Flour 
  • 100g Old Fashion Oats 
  • 1.5 scoops Muscletech Vanilla Whey 
  • 12g Powdered Peanut Butter 
  • 1 tsp Baking Powder 
  • 1/2 tsp Baking Powder 
  • 1/4 tsp Salt 
  • 30g Reeses Baking Chips 
  • 1 Muscletech Soft Baked Cookie cut into small pieces.

Glaze:

  • 18g Powdered Peanut butter
  • Liquid to mix. I used water.  

Instructions

  1. Preheat oven to 350 degrees.
  2. In a microwave safe bowl melt your butter, then once melted add in your peanut butter and combine.
  3. Then proceed to add in the rest of your wet ingredients. Grab a good whisk and combine everything. Set aside.
  4. In a separate bowl, place in all of your dry mix. Only add in half of your chips and cookie. Mix until combined.
  5. Optional Step* Leave out the Oats in step 4, then using a sifter, sift dry mix into wet, then add in oats to help ensure even distribution of ingredients.
  6. Proceed to use your whisk to combine your dry with your wet. Part way through you can switch to a spatula to make sure you get everything off of the bottom.
  7. Spray your muffin pan with non stick cooking spray, evenly coating each holder. No one wants muffins sticking!
  8. Evenly place your batter into prepared pan. You should have 12 pretty full muffin spots.*Batter can be refrigerated to help thicken batter, but is not needed.
  9. Once batter is distributed, evenly place remaining cooking pieces and Reeses chips on top of muffins.
  10. Place muffin tray in the oven and bake for roughly 14-18 minutes.
  11. Once muffins have baked through, take out of the oven and place the pan directly onto a cooling rack. Let sit for 7-10 minutes.
  12. After 7-10 minutes, remove your muffins from the tray and place back on cooling rack to finish cooling.
  13. At this point, take your powdered peanut butter for your glaze and mix just enough liquid to get a nice runny consistency that will be able to drizzle well, yet not to runny that it’s to watery and run right off of your muffins.
  14. Either using a piping bag, spoon, spatula, or method of choice, drizzle, cover, dip each muffin in your glaze.
  15. This point, your muffins are complete! Time to dig in! Enjoy!

IMG_1511 

Tips and Tricks 

  • Bake muffins on middle rack or above. Cooking them on a low rack can cause bottoms to cook faster. 
  • Use the toothpick test to check if completely baked through. 
  • Look for the tops to start turning golden brown for a sign of being done.
  • Peanut Butter Protein would work just as well in this recipe.
  • These keep well in the fridge. I had them for 5 days.
  • Heat in the microwave for 20 seconds for best eating quality.  

Things you may need 

MuscleTech Protein Cookie, Peanut Chocolate Chip, 6 Count

Truvia Baking Blend Natural Sweetener 24 OZ(Pack Of 2)

Reese’s Peanut Butter Baking Chips-10 oz

MuscleTech Pro Series Premium Gold 100% Whey Powder, Vanilla Ice Cream, 2.5 Pound

Quaker Old Fashioned Oats – 42 oz

Epic Spreads – Toffee Peanut Cashew Coconut Spread

Bell Plantation PB2 Powdered Peanut Butter, Net Wt. 16 Oz.

Pages you might like! 

Cellucor Cinnamon Swirl Protein Review

Arctic Zero(New Flavors)

Charge On Bars

Flexible Dieting Intro

Thank you so much for reading! Stay tune as the step by step video is coming soon!

Be sure to follow me on the site here(subscribe), Youtube, Instagram, and Facebook to stay up to date with everything going on!

Check out my latest video! Muscle Tech Nitro Tech Cinnamon Swirl Protein Review

IIFYM and the Chef’s life

Many of us go day to day tracking with no problem. Weigh your chicken, calculate your rice, carefully pouring wine not to spill a drop. Routine sets in and all the sudden you think you have tracking down to a T. Sound familiar?  Seems easy right? What about going out to eat? Do you still par take, do you bring a scale, guesstimate portions, say F it and have a free for all?

I thought it would be fun to turn the tables and give you an insight into the life of a few chef’s that also track macros. Why you say? Well, think about it. A chef might make 1 dish a day, or he might make 100, but the common factor between is that they need to know what it tastes like. Without our sense of taste, as chefs we are running blind in the kitchen. So now you might start to see were tracking calories or macros and working in a kitchen could be hard, and or potentially problematic.

For this article I have teamed up with the great up and coming Chef Dana. Quickly advancing her skills and knowledge in the world of cooking. I really wanted to get a female perspective and side of this as I know macros are far lower for the male counterpart so I wanted readers to be able to relate to both sides of the coin!

 

The Perspective of Chef Dana

 

Hi everyone.

Before I go on with my blog post I would like to first thank Dustin

A little background about me, I live in Toronto and I am currently studying Culinary Management at George Brown College and have been into fitness for about three years right now and half way through my time doing so I started tracking my macros and then moved onto tracking my protein intake and just letting my calories fall through with the rest of my caloric intake.  As a person interested in both fitness and culinary many would question how I manage to balance being around food most of the time while still achieving the goals I want.  After tracking for quite a while it is now easy for me to guesstimate what I ate, however I am of course not going to track every morsel that goes into my mouth for example a bite of veggies or something that I know is low in calories. On the other hand, if I know what I ate is probably calorie dense I then would guesstimate what I ate.

One other thing to add is that there is more of a leeway with the amount of food eat since my time at school is active and as a result I’m increasing my daily NEAT which in turn gives me more calories to eat daily.

Being able to do this as a living has also taught me to have a better relationship with food due to the fact that I am still going where I want when it comes to my fitness goals while at the same time I am doing what I love and that is to cook and eat.

You may wonder what a typical week and day may look like for me both training and diet wise. Training happens four times a week with three falling during the week which means they occur during school days as well. I attend school four times a week and on those days I am pretty active with my steps ranging from 12-16k , with that being said I try to make my training days have higher calories than my non training days and on the days where I don’t train I usually go by feel of hunger and that means I don’t exactly worry about meal timings or how many meals I eat during the day. On the other hand, on days where I do get a gym session and have school I get a full meal in early in the day since my kitchen duty is pretty active and would need that energy in followed by another meal right after class and prior to training I usually get a fast acting carb source such as muffins, bagels etc. 1-2 hours before I start. My post workout meal consists of a regular full meal followed by one last meal before going to bed.

I personally prefer to eat out during weekends unless something happens during the week. When it comes to flexible dieting guesstimating is probably one of the most important thing one should learn because for one not all nutrition facts are exact and sometimes you don’t have any listed. When it comes down to me having to guesstimate something that does not have nutrition facts I just search for something similar to it on my fitness pal. However, if I feel something is off I just eyeball it and over estimate by increasing serving sizes on the entry. I think I struggled to eat out a lot in the past and the more I practiced guesstimating the more I felt comfortable eating out because at the end of the day chefs aren’t weighing out our food for us even if they do provide nutrition facts for us.

Being able to do this as a living has also taught me to have a better relationship with food due to the fact that I am still going where I want when it comes to my fitness goals while at the same time I am doing what I love and that is to cook and eat.

You can follow me on IG @shortcakefitness as well as the blog i have run by @kag1994 and myself www.flexible-aesthetics.blogspot.ca

 

 

The Perspective of Chef Dustin

Thank the lord I am gaining! Macros are high and life is good right? Wrong. I personally actually eat a lower fat diet. Currently I eat 65g of fat per day. Now, with 215p and 460c I need to make sure I have fat spaced out to make that all happen. In cooking you learn early on, specially from my gathering if you are french is that FAT IS FLAVOR. Now I might have 460g carbs but to cook with fat and survive on 65g of fat becomes challenging.

As a chef, you have to taste your food. You NEED to know how your dish is coming along, if it needs more seasonings, texture, and more. Now a small taste here, a small taste there wont make a huge deal, but if you are working a line and doing it over and over for 8-12 hours that mayo or cheese sauce will add up. So how do I approach this?

Well for starters I always say a diet must work for you, not force you to work for it so as a flexible dieter I don’t stress to much over the little stuff. For example if I was cooking in my home kitchen, or even in a professional setting and preparation was slow or limited and tasting was kept to a minimal amount. Those macros or calories I most likely would not account for unless I was getting close to a show or meet and needed every single calorie to count. Now if I was nibbling on cheese, freely tasting spoonfuls vs small tastes, licking spatulas when done with, etc then that’s when calories can and will add up. If I was in a situation were I had been snacking a bit more than I should be, I will typically think about the food I was consuming and the main macro it consists of. Cheese for example, I would track some fat grams separately and put them into my data tracking app. Depending on amounts, and types I might track 2/3 of the macro nutrients such as fats/proteins in the cheese example. I guesstimate the amount because I rarely have a scale handy at the time, or because its small amounts repetitively. From tracking over time I have become very familiar with what a typical serving size of certain foods look like, and with cooking I ‘eye ball’ ingredients all the time so I am use to ‘guessing’ the size/yield of things. Then it is as simple as adding that into the app to account for it. Another thing I always like to do as well, over estimate. Add a few extra grams of fat, and 10-30g carbs, depending on what you can offer just to give yourself some cushion room! After a day in the cushion I might take 20f/70c/10p depending on what I was doing that day. Now that’s a pretty good cushion to work with. Maybe I over estimate, or maybe I under estimate but if you under estimate to often you’ll have excess weight gain and if you track weight you will be able to tell and adjust for a bigger cushion.

Now, I’ve gone over how I would account for macros. Let’s talk about how to set yourself up for success when dealing with unknown macro situations. So, typically on a day where I will be working in a kitchen(these same principles can be applied to events, going out to eat, social outings, etc) I might choose to fast for the morning, or have a voluminous, high protein, high fiber breakfast designed to try and keep me as satisfied as possible as long as possible. Since fat is my lowest macro I always try to keep the fat low if I don’t know what I might encounter that day, so it just helps keep things open. A big missed key as well to remember is STAY HYDRATED. Loads of people eat just because they are bored, or dehydrated. Both of those causes are fixable. That honestly is my simple, straight forward strategy to tackling the day, any event, get together, etc.

Bullet Points –

  • Stay Hydrated
  • Eat High Protein
  • Eat High Fiber
  • Stay Busy
  • Overestimate to create a cushion for error
  • Don’t stress the little things

I hope you enjoy reading into the perspectives of the people responsible for the food you love and enjoy! It is an extremely rare pleasure being able to create something that can cause so much joy and happiness. Sometimes it can be stressful and tests your patience but the outcome is so worth it.

 

Here are a few other pages I think you might like!

Macro Counting Essentials Volume 1

High Protein Smores Pudding

Low Fat Vanilla Maple Pumpkin Spice Bars

 

Homemade Mint Oreo Ice Cream

Recently got my hands on a ice cream maker so I am working on making some delicious macro friendly options!

 

Definitely a work in progress getting the right textures and flavors and still keeping macros low. For my first try, I decided to go with a mint flavor, and everyone likes add-ins so I threw some oreos in there as well.

 

IMG_20151228_214433.jpg

 

First off you want to get your ice cream maker base nice and frozen.

Next, in a bowl add in 1.5oz Heavy Cream, 2oz FF Half n Half, 2 cups or 16oz Almond Milk unsweetened, 8 splenda packets, 1 tsp vanilla, 8-10 drops of green food coloring, and .5oz of plain vodka.

Whisk that all together until combined. Once combined, pour into ice cream maker and switch on. Should take anywhere from 7-30 min depending on your ice cream maker and how cold it is. Mine took less than 15 min.

Let the machine churn, keeping an eye on it. Once it is starting to form take 2 oreo cookies(I used reduced fat) and crush them into your mix allowing the oreos to get well combined into your ice cream.

Once it has taken a ice cream consistency stop your ice cream maker and pour it into a freezer safe bowl that can be covered. Place in freezer for at least an hr. After and hr, pop out and give it a stir. If it has taken on the consistency of ice cream completely you are good to go. If it is still a bit runny, pop back in the freezer for another hr. Repeat process until desired consistency.

 

I haven’t tried this without an ice cream maker, but you could try the bag formula as well. Make mixture, pour into a plastic bag. Place that plastic bag inside another plastic bag filling it with ice and salt. Proceed to shake the bags for 15-30 minutes until ice cream has formed. Scrap it out of the bag and either eat, or throw in the freezer.

 

Macros for ice cream with oreos: 23 fat / 42 carbs / 4.6 protein for 600g total weight. Your average mint ice cream from the store is usually 9f/20c/2p for roughly 70g depending on brand. So yes the fat seems slightly high, but for the volume it pays off.

 

Stay up to date with whats happening on my IG, @the_flexible_baker !!!