BitterSweet

An Obsession with All Things Handmade and Home-Cooked

Tag Archives: protein


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Bursting with Flavor

It was a warm summer day, just like any other, when I boarded a plane in Austin with a bomb in my luggage.

No, scratch that: Dozens, if not hundreds, of tiny little bombs, all packed neatly in my carry-on bag. Rest assured that security was no slouch, pulling me aside to examine the explosive contents, but still I slid through without much incident. Before I incite mass panic here, let me clarify that these bombs were only of the edible variety, bursting with energy and flavor, rather than actual firepower.

Returning home from a food-focused convention, I still felt like I was getting away with robbery, if not a greater crime of terrorism. Enjoy Life Foods had been one of the very few vegan sponsors and at the end of the event, unloaded nearly their entire supply of uneaten samples into my hungry hands. Yes, untold numbers of the brand new ProBurst Energy Bites were now mine to savor, if only I could transport them back across state lines. Though the physical weight was considerable, there’s nothing I won’t do for good food… Even if the x-ray results looked mighty questionable, and TSA cross-examination is never a fun addition to the travel agenda.

Think of the classic Larabar composition of a blended nut-and-seed bar but considerably less chewy, chop it up into bite-sized pieces, and drench the whole thing in chocolate, and you might get a vague idea of the goodness that goes into each little nugget. Each of the four flavors straddles the thin line that separates dessert from snack, pulling in impressive nutritional numbers while handily satisfying the most demanding sweet tooth.

Adventurous flavor combinations further distinguish these treats from the wide variety of energy bars already flooding the marketplace. Mango Habanero and Cranberry Orange are slightly less conventional pairings, yet there’s not a loser between them. SunSeed Butter offers nut-free peanut butter doppelganger, and my personal favorite, Cinnamon Spice, adds a balanced warmth to the dark chocolate foundation.

Although it seemed like an absurd haul at the time, guaranteed to last a lifetime for any reasonable snacker, it was a sad day when my supply finally ran dry. Thank goodness these bites are finally available for retail purchase– Especially if it means I won’t need to secretly smuggle them back home in bulk anymore.

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NuGo On the Go

The idea of going “back to school” has taken on a new meaning. Mere months after graduating, I find myself returning to campus bright and early each morning once again, eager to learn about the latest in photo technology. Now the difference is that instead of heading into the classroom, I plunge into the stacks of rental lenses in the equipment room, trying furtively to teach myself the intricate codes to their order and maintenance. These lessons are quite possibly even more difficult than those I grappled with as an undergrad, and while the days are long, the hours seem to evaporate in an instant. It’s the most I can do keep my head above water in the flood of paperwork, let alone steal away a full 30 minutes for a lunch break. After just a few hours in this position, I came to realize how little I appreciated those assiduous lab techs in my days as a student.

Times like these call for emergency sustenance; packable and compact, shelf-stable and easy to eat, healthy but of course, above all else, delicious.

The field of energy bars certainly has exploded over the past decade, expanding into a dizzying array of flavors, macro-nutrient combinations, and special dietary considerations. A blessing and a curse to those in need of quick snacks on the go, it’s difficult to discern when you’re actually picking up a cookie bar or sidewalk chalk dressed up in a shiny Mylar wrapper.

NuGo is a brand that’s been on the scene for ages, diversifying its offerings along different lines to accommodate shifting eater demographics. While their more old-school products contain milk and some admittedly questionable ingredients, their vegan NuGo Slim bars are more than enough to sustain the discerning herbivore. The company was kind enough to share a taste of their new Chocolate Mint and Toasted Coconut bars with me, and both were fine fodder for these busy days on the job.

Dressed in a cloak of dark chocolate, each one gives off the impression of a candy bar, but at half the sweetness, bear no threat of inducing a sugar coma. Although slightly dry, the texture is soft, with an easy bite that is not difficult to swallow- No pun intended. Imagine a very firm cookie dough binding together crispy rice cereal, and you’d come pretty close to the heart of these chocolate-covered protein bombs.

For those in need of a midday wake-up call, the mint option is the one for you. Sharp like spearmint rather than the more standard peppermint, it’s not messing around, leading with a fresh, bright punch of mint right from the first bite. Coconut, on the other hand, takes somewhat of a backseat to the chocolate, but still sings loud and clear with a comfortingly nutty resonance.

Though I can’t say either has instantly risen through the ranks to reach a new personal favorite, both are a boon to busy, hungry eaters of all stripes, with very impressive nutritional stats to boot. I’m certainly happy to have them on standby in my camera bag, ready in a flash when it’s time to go back to school all over again.


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On a Roll

Tender. Gooey. Buttery. Decadent.

The very best cinnamon rolls are defined by these words. They should be rich, no-holds-barred indulgences, dripping with liquefied cinnamon sugar and redolent of the eponymous spice. One bite should be enough to sustain an athlete for a day, and yet that seductive sweetness makes it impossible to leave a single crumb, no matter the size of the bun. The inevitable sugar rush and crash that follows is always worth the pain, but does it truly have to be that way? After one such an experience, head reeling and fingers still sticky, I couldn’t help but seek out a better option.

Clearly, I’m not the only one looking for that sweet satisfaction without such a deleterious impact. Pro(Zero), makers of my current favorite protein powders, have just unleashed a new Cinnamon Roll flavor, proving that you really can have your cake and eat it, too- Or, cinnamon roll, as it were. Naturally, I still had to take it one step further and craft a true baked rendition to bring the cinnamon-spiced concept full circle.

I’m not usually one to toot my own horn, but it needs to be said: These exceeded my wildest sugar-encrusted dreams. Soft, supple, and impossibly rich, these treats can roll with the big boys. They’re not sad imposters of the real that would necessitate a warning label of being “healthier” alternatives, but wholly gratifying desserts in their own rights. In sum: Toot!

Why reach for another dry, shrink-wrapped protein bar when you can have a luscious cinnamon roll instead? As far as I’m concerned, baked goods are the new health foods now.

Protein Cinnamon Rolls

Protein Dough:

1 Cup Plain Non-Dairy Milk
1 Packet (2 1/4 Teaspoons) Active Dry Yeast
3 Tablespoons Olive Oil
2 Tablespoons Light Agave Nectar
3 – 3 1/2 Cups White Whole Wheat Flour
1/2 Cup Pro(Zero) Cinnamon Roll Protein Powder
3/4 Teaspoon Salt

Cinnamon Filling:

1 Tablespoon Coconut Oil, Melted
1/3 Cup Coconut Sugar or Dark Brown Sugar, Firmly Packed
2 Teaspoons Ground Cinnamon

Cream Cheese Protein Icing:

1/4 Cup Vegan Cream Cheese
1/4 Cup Pro(Zero) Cinnamon Bun Protein Powder
2 Tablespoons Light Agave Nectar
1 – 3 Tablespoons Water

Heat your non-dairy milk in a microwave safe bowl for just a minute to warm, but do not bring it to a boil. Stir in the yeast and let is sit for about 5 minutes until frothy and active. Once re-awakened, pour the yeast mixture into your stand mixer, along with the olive oil and agave. Mix to combine.

In a separate bowl, whisk together the first 3 cups of flour, protein powder, and salt. Make sure that all the dry goods are thoroughly distributed before adding them into the liquid mixture. Beginning at the lowest speed, use the dough hook to slowly combine. Scrape down the sides of the bowl as needed to keep everything incorporated, until the dough forms a cohesive ball. If it still seems excessively wet, add up to 1/2 cup of flour. Bear in mind that the protein powder will continue to absorb liquid, so give it some time to fully hydrate.

Let the mixer continue to knead the dough for about 10 minutes, until smooth and elastic. You could also knead it by hand; just take 15 – 20 minutes to do so instead. Place the dough into a lightly greased bowl, cover with plastic, and let rest in a warm area for about 1 1/2 hours, until doubled in size.

Punch down the dough and turn it out onto a well-floured surface. Roll it out into a rectangle of about 14 x 18 inches. Brush evenly with the melted coconut oil. Combine the sugar and cinnamon in a small bowl before sprinkling the mixture over the entire surface. Starting from one of the shorter ends, roll the rectangle up as tightly as possible, pinching the seam shut when you reach the other end.

Use a very sharp knife to cut the roll into approximately 1 1/2-inch pieces. You can either bake them individually in lightly greased muffin tins or together in two 8-inch round cake pans. If baking them in groups, try spacing them as evenly as possible. You can begin preheating your oven to 350 degrees at this point, and allow the rolls to rise for 45 – 60 minutes before baking.

Bake for 25 – 35 minutes, until golden brown all over. Let cool completely before icing.

To make the icing, simply mix all of the ingredients together, stirring until completely smooth, adding more or less water depending on how thick you want the mixture. Less will give you something closer to a pipeable frosting, while more will create a thinner type of glaze. Bear in mind that the mixture will continue to thicken as it sits.

Makes About 12 Cinnamon Rolls

Printable Recipe

This post was is sponsored by HPN Supplements, but all content and opinions are entirely my own.


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A Cheesecake for the Ages

Now synonymous with New York, the Americanized cheesecake as we know it has only been around for about a century, beginning life a mere shadow of the dense and rich dessert it became. In fact, cheesecake originated sometime around 1500 BCE, from the hands of inventive ancient Greeks and Romans, frequently used as offerings to the gods. This rendition merely combined soft cheese with flour and baked it into submission; pastry bases only emerged sometime in the first century, with sweeteners joining into the mix shortly thereafter. From that point forward, there was no stopping it. Today it might look like the explosion of cupcakes or other trendy food crazes, but of course, without the aid of social media, the cheesecake’s popularity spread at a glacial pace. Eventually reaching the hands of more creative bakers, various cultures developed their own unique approaches, utilizing various cheeses, flours, spices, and eventually, fruits and chocolates. We’ve come a long way, baby.

I’d like to think that the evolution of the cheesecake isn’t yet over. There’s still so much left to explore through the medium of tangy cream cheese perched atop a cookie-like base. In fact, going by that very loose description, why does it need to be a full-fledged cake at all? Can’t we bring it back from the edge of decadence and debauchery, back a bit closer to it’s more humble, less saccharine beginnings? I’m not suggesting we whip up a batch of salty cheese nuggets, but just consider a cheesecake fit for everyday eating, perhaps with a few nutritional benefits to speak of.

I bristle at the overused turn of phrase, but it really is true; you can finally have your cheesecake and eat it, too! Re-imagined for the 21st century, the illustrious dessert has been stripped of all its highfalutin’ frippery and restored back to its original brilliance, suitable for the commoner and the gods alike. Simple squares replace the traditional wedge, making a knife and fork unnecessary for enjoyment. What’s not so plain to see is that underneath the hood, these luscious bars conceal a considerable dose of plant-based protein, furnished by the new Pro(Zero) Natural Strawberry Jam Protein Powder. Simultaneously bolstering the structure of this snack and contributing volumes of fresh, fruity flavor, the powder’s inherent sweetness considerably reduces the need for added sugar. Remarkably flavorful, Pro(Zero) really nailed the flavor of ripe strawberries simmered down into a rich spread, condensed into a satisfying, wholesome package.

Oh, and most importantly of all, did I mention that the finished treats taste amazing? Sure, these brilliant little squares may be a far cry from what the ancient Greeks and Romans had in mind when they first invented the concept, but let’s be honest; they couldn’t even dream up a treat this heavenly, even if it was the food of the gods.

Strawberry Protein Cheesecake Bars

Oatmeal Cookie Crust:

3 Tablespoons Olive Oil
2 Tablespoons Water
1/4 Cup Coconut or Dark Brown Sugar, Firmly Packed
3/4 Cups Quick-Cooking Oats
1/2 Cup White Whole Wheat or All-Purpose Flour
1/4 Teaspoon Ground Ginger
1/4 Teaspoon Salt

Protein-Packed Strawberry Cheesecake Filling:

1 1 12-Ounce Package Extra-Firm Silken Tofu
1 (8-Ounce) Container Vegan Cream Cheese
1/2 Cup Pro(Zero) Natural Strawberry Jam Protein Powder
1/3 Cup + 1/4 Cup Strawberry Jam or Preserves, Divided
2 Tablespoons Lemon Juice
1 Teaspoon Vanilla Extract

Preheat your oven to 350 degrees and line an 8×8-inch square baking dish with aluminum foil. Lightly grease and set aside.

Whisk together the olive oil, water, and sugar in a medium-sized bowl before adding in the remaining dry ingredients for the crust. Stir well to combine and form a cohesive but slightly crumbly dough. Transfer the mixture into your prepared pans; using lightly moistened hands, press it into the bottom of your pan so that it’s in one even layer. Bake 15 – 18 minutes until lightly browned and let cool.

Meanwhile, prepare the filling by first draining the tofu of any excess water before tossing it into your food processor or blender. Puree thoroughly until completely smooth. Add in the “cream cheese” and pulse to incorporate. Scrape down the sides and blend again, ensuring that no lumps remain before adding the protein powder, 1/3 cup of the strawberry jam, lemon juice, and vanilla. Blend thoroughly until completely smooth and creamy.

Pour the cheesecake filling on top of the par-baked crust, and smooth out the top with your spatula. Tap it gently on the counter a few times to knock out any air bubbles. Take the remaining 1/4 cup of strawberry jam and spoon dollops all over the surface. Use a flat knife or spatula to gently marble and swirl the jam throughout, being careful not to disturb the crust underneath.

Bake for 40 – 45 minutes, until the edges appear set but the center remains ever so slightly wobbly when tapped. It will continue to firm up as it cools.

Let cool completely before moving it into the refrigerator, where it will continue to solidify until it can finally be sliced into bars, after a minimum of 4 hours.

Makes 12 – 16 Bars

Printable Recipe

This post was is sponsored by HPN Supplements, but all content and opinions are entirely my own.


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Summers on Ice

It has long been rumored that Mark Twain once asserted “The coldest winter I ever spent was a summer in San Francisco.” Although readily disproven, the false quote still haunts the bay area to this day, resonating with those more accustomed to the sweltering sunshine seen further down the west coast. Even I’ll admit a certain disappointment when heading downtown on a mid-July day calls for a jacket and long pants, but it’s an entirely different story just across the bay. Berkeley and Oakland regularly send the mercury rising 10 – 15 degrees higher, and there’s no telling what sort of tropical conditions exist just a few miles further out towards wine county. By the time I’m ready to head home, the disparity finds me swimming in my heavy layers, gasping for the relief that only a frozen treat, or two, can bring.

In such a desperate state, nutrition is rarely top of mind, truth be told. Anything cold and preferably sweet will do, never mind the sugar rush and crash soon to follow. After one too many midday food comas, I’ve found it essential to stock only the good stuff in the first place, making the best choice also the easy choice.

Thank goodness for Pro(Zero), my top protein powder pick of the moment. Blending with any liquid as smooth as silk, thickening like a dream, and possessing a rich sweetness far beyond the label might indicate, it’s everything you could ask for in a powdered supplement. Okay, there is one more think you might one: Good taste.

Previously available only in a limited palate of flavors, the latest release of a Chai Latte rendition has stolen my latte-loving heart. Warm spices mingle with a hint of coffee flavor, both in perfect balance, the combination of the two is a real snacking showstopper.

A thick, frosty protein shake does wonders to tame the typical hunger pains, but all it takes is a humble popsicle mold for crafting next-level summertime satisfaction. Initially inspired by a leftover protein shake left in the freezer for too long, it was obvious that my oversight was no mistake, but a hint of unlocked potential. All it needed was a stick.

Flecked with bold, invigorating spices and the perk of your favorite caffeinated beverage, these frosty treats are no mere syrupy ice cubes. Flakes of toasted coconut add texture, while coconut milk provides a decadent, creamy backdrop. Each bit has all the richness of typical ice cream, but without the need for any fancy equipment, or for loosening your belt afterwards.

To all the hot, busy, summer days ahead: Bring it on, do your worst. I’ve got some delicious backup ammunition in my freezer now, ready for instant refueling.

Coconut Chai Freezer Pops

1 3/4 Cups (1 14-Ounce Can) Full-Fat Coconut Milk
1/2 Cup Plain or Vanilla Non-Dairy Milk
1/4 Cup Light Agave Nectar
1/4 Cup Pro(Zero) Natural Chai Latte Protein Powder
1/4 Cup Unsweetened Shredded Coconut, Toasted
1 1/4 Teaspoons Ground Ginger
1/2 Teaspoon Ground Cinnamon
1/4 Teaspoon Ground Cardamom
1/8 Teaspoon Ground Black Pepper
1/4 Teaspoon Salt
1/2 Teaspoon Vanilla Extract
1/8 Teaspoon Anise Extract (Optional)

The procedure here really couldn’t be any simpler: Whisk together the coconut milk and non-dairy milk of your choice along with the protein powder, mixing thoroughly to ensure that there are no remaining lumps. Add in the toasted coconut, spices, salt, and extracts, and stir well. Pour the resulting mixture into popsicle molds, insert sticks, and place them on a level surface in your freezer. Allow at least 6 hours before serving, and preferably overnight.

If you have trouble getting the pops out of the mold, run the outsides under hot water for about 60 seconds to loosen them.

Makes About 6 Medium Freezer Pops

Printable Recipe

This post was is sponsored by HPN Supplements, but all content and opinions are entirely my own.


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A Whole Lava Love

Pastry chefs, restaurateurs, and seasoned eaters the world over groan with a deliberate roll of the eyes as the dessert menu lands on their tables. Invariably, no matter the cuisine, listed there amongst the sweet offerings will be the classic chocolate lava cake. No one can begrudge the treat for its flavor, as chocolate boasts a nearly universal approval rate across all dining demographics, but it simply seems like the default, stock answer to the question a lazy cook doesn’t want to address. To continually make such an obvious culinary faux-pas, whoever is at the helm in the kitchen must be terribly uncreative, tone-deaf, or simply apathetic about the meal’s final course. We can all agree that there are few innovations to be found in this antiquated cake, despite the richest, most flowery printed descriptions.

So why do they keep turning up around every dining room corner, and better yet, why do we keep ordering them? For all our claims of being adventurous eaters, open to new, sometimes risky flavor pairings, the attraction to tried-and-true chocolate decadence is simply irresistible. Whether you’ve indulged in one lava cake or 80 in your lifetime, it just doesn’t get old.

Putting food snobbery aside and conceding that there are far worse ways to end a meal, it becomes clear that the real issue isn’t necessarily the sheer number of molten chocolate cakes, but the number of poorly executed renditions. There’s still plenty of room for improvement.

My inspiration to revisit the original, antiquated recipe came from an unlikely source. Protein powder and downright hedonistic desserts are hardly a natural combination, but from one sip of the newly released Natural Whipped Chocolate protein powder by Pro(Zero), I knew it wasn’t so far fetched. Not only did this highly nutritious base help to foster the perfect gooey interior texture, but its natural thickening powers abolished the need for any gluten at all.

There’s no shame in falling for these babycakes containing a rich pool of hot chocolate lava, especially when they deliver a surprising punch of protein and fiber, too.

Molten Mocha Protein Cakes

2 Ounces (1/3 Cup) Semi-Sweet Chocolate Chips
1/4 Cup Aquafaba (Chickpea Brine)
2 Tablespoons Olive Oil
1/4 Cup Pro(Zero) Natural Whipped Chocolate Protein Powder
3 Tablespoons Confectioner’s Sugar
1 Teaspoon Instant Espresso Powder
1/8 Teaspoon Salt
1/8 Teaspoon Baking Powder

Preheat your oven to 450 degrees and lightly grease 4 standard muffin cups. Fill the remaining 2 in the pan halfway with room temperature water; set aside.

Place the chocolate chips in a medium, microwave-safe bowl along with the aquafaba and oil. Heat for 30 – 60 seconds, stirring thoroughly until the chocolate has completely melted. Add in the protein powder, sugar, espresso powder, salt, and baking powder, mixing well, being sure to beat out any clumps. The batter should be smooth and fairly thick.

Divide the batter equally between your four prepared muffin cups and gently slide the pan into the oven. Bake for just 7 – 8 minutes, no matter how under-baked they may look. The sides should be firm, but the centers will remain soft and may fall slightly as they rest. Let the cakes cool in the pan for 5 minutes before carefully pouring out the water from the empty tins. Invert the whole pan over cutting board a or large, flat plate before transferring them to individual dessert plates. Serve immediately while still warm.

Makes 4 Small Cakes

Printable Recipe

This post was is sponsored by HPN Supplements, but all content and opinions are entirely my own.


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In the Zone

In this day and age, it’s stunning that there are still any lingering concerns about where vegans get their protein from. That said, not all sources are created equal, and I’m still a big fan of protein shakes for quick nutrition infusions on the go. The field is littered with failed attempts at appealing only to health nuts, and not necessarily their taste buds, so it’s with great trepidation that I would tempt fate and deviate from my tried-and-true rotation of powdered options.

Thank goodness I gave Pro(Zero) by HPN Supplements a try. Blending pea and rice protein with lou han guo and stevia for strength and sweetness, the label itself was unarguably impressive. Immediately dispelling my biggest textural fears, each shake mixed up beautifully in just a standard sports bottle. Silky smooth, not a lump nor clump in sight, it was ready to go with only water and a bit of elbow grease. Quite substantial without any sort of extras necessary, I found that one scoop easily kept me satisfied for hours, even through the most drawn out, late night classes.

Granted, it’s not a miracle mix. It continues to thicken as it sits, so it shouldn’t be blended in advance. Plus, it’s best served icy-cold; at room temperature, there are some vaguely fruity notes, a strained sweetness, and very slightly bitter aftertaste that come to the fore. The takeaway here is that as long as your shakes don’t sit around, you’ll still be sitting pretty!

Excited by this new protein-packed ingredient, I wanted to see what else it could do to supercharge some other snacks. With an eye to the holidays, it seemed like the perfect thing to turn into a festive, yet healthy indulgence.

Does anything say “indulgence” better than a vanilla bean-flecked bark, covered with toasted pistachios and sweetened dried cranberries?

Well, what about a thick slab of chocolate, dotted with crunchy crushed cacao nibs and a smattering of flaky sea salt?

Just because it’s classified as candy doesn’t mean it has to be unhealthy. I’d like to think that protein bark is the new protein bar, with an extra dose of holiday whimsy mixed in. Whether it’s a gift you give to friends and family or simply to yourself, it’s guaranteed to be in good taste!

Not all protein powders react the same when used in various recipes, so I would highly recommend stocking up on Pro(Zero) specifically this time around. Just for you, my sweet readers, order directly from HPN Supplements and get 10% off by using the coupon code “bittersweet”.

Protein Holiday Bark

Peppermint Cacao Bark:

6 Ounces (1 Cup) Semi-Sweet Chocolate Chips
1/4 Cup Pro(Zero) Natural Whipped Vanilla Protein Powder
1/4 Teaspoon Peppermint Extract
1/4 Cup Cacao Nibs
Coarse or Flaky Sea Salt

Cranberry-Pistachio Bark:

1/2 Cup Refined Coconut Oil
1/2 Cup Pro(Zero) Natural Whipped Vanilla Protein Powder
3 Tablespoons Confectioners’ Sugar
1/4 Teaspoon Vanilla Bean Paste or Powder
1/4 Teaspoon Salt
1/2 Cup Toasted, Unsalted Pistachios
1/2 Cup Dried Cranberries

For the Peppermint Cacao Bark, place the chocolate chips in a microwave-safe dish and heat at 30 second intervals, stirring thoroughly between each cycle, until completely melted. Add in the protein powder and peppermint extract, mixing thoroughly. Once the powder is completely incorporated, spread the mixture out on a piece of parchment paper or a silpat. Smooth it out as thinly as possible with a wide spatula; exact dimensions aren’t important.

Sprinkle the cacao nibs and a pinch of sea salt over the top, gently pressing the goodies into the surface so that they adhere. Place in the fridge for at least 20 minutes for the bark to solidify before breaking into pieces and enjoying.

For the Cranberry-Pistachio Bark, place the coconut oil in a microwave-safe dish and heat until liquefied. Add in the protein powder, confectioner’s sugar, vanilla paste or powder, and salt, stirring until the mixture is homogeneous. Allow it to sit in a cool place for about 15 minutes, stirring periodically, until it begins to thicken and solidify again. If you house is very warm, place it in the fridge for only 5 – 10 minutes, stirring every minute or so for the same effect.

Spread the mixture out on a piece of parchment paper or a silpat as thinly as possible with a wide spatula; exact dimensions aren’t important. Once smooth, sprinkle the pistachios and cranberries evenly over the top, gently pressing the goodies into the surface so that they adhere. Place in the fridge for at least 20 minutes for the bark to solidify before breaking into pieces and enjoying.

Store either rendition in an airtight container in the fridge or a cool place for up to a week.

Printable Recipe

This post was is sponsored by HPN Supplements, but all content and opinions are entirely my own.