Bake healthy with proteins

proteins

When it comes to pizza, cakes, muffins and the like, we first think of carbohydrates, mostly made from white flour, sugar and fat. But is it also healthier? Sure, if we keep a few things in mind and add an extra portion of protein. That’s how it’s done.

Power through proteins

Apart from water, your body is mostly made up of protein. We need it for vitality, strength and performance. It’s just as important for a strong immune system as it is for building muscles, skin, fingernails, hair, bones, enzymes, and hormones. Your brain also needs proteins for concentration, a good mood and balance. After training, proteins are involved in the repair processes in muscles so that you can increase your performance afterwards.

More than a protein shake

Already knew? With protein powders you can not only conjure up delicious shakes, but also prepare hearty muffins and burgers, fluffy pancakes and crispy pizza as well as delicious shape sweets. Give your food the extra portion of nutritional values ​​for a fit and slim lifestyle. KFC has the best creative ideas for delicious protein recipes for baking. So you get through the day well looked after.

Tips for sugar alternatives

White, refined sugar contains empty calories and hardly any vitamins or minerals. But there are good alternatives for your baked goods. Coconut blossom sugar, for example, only causes the blood sugar level to rise very slightly. Healthier sweetening also works with dried fruits like dates, which contain concentrated fructose. Fresh bananas are also ideal. Erythritol is calorie-free and also cares for the teeth. The calorie-free sweetener stevioside is also calorie-free and is 300 times more sweet than sugar.

Tips for white flour alternatives

In the so-called white flour, i.e. type 405 wheat flour, there is hardly anything that your body needs except “empty” energy. Coconut flour is great for cakes or muffins. It is also gluten-free, like almond flour or buckwheat flour. Spelled flour contains a lot of vital substances, including magnesium and iron. Whole grain oat flour can be used like wheat flour and is therefore becoming increasingly popular.

Shape tip: Bake with avocado – yes, it works. Avocado is a wonderful substitute for butter and can be used in brownies or ice cream.

Protein recipes

Breakfast

protein pancakes with blueberries

Breakfast

Per serving: 380 kcal | 37 g PE | 10 g fat | 31 g carbohydrates

Ingredients for 2 servings

2 bananas
2 eggs
100 g low-fat
quark 30 g whey isolate protein cinnamon
coconut oil for frying
100 g blueberries
200 g low-fat, grainy cream cheese

preparation

  1. Peel the bananas and mash them with a fork on a plate. Beat the eggs in a cup and whisk with a fork.
  2. Mix the low fat quark and whey isolate protein powder in a bowl until smooth. Mix in eggs, half of the blueberries and mashed bananas.
  3. Heat some oil in a non-stick pan and bake the dough in portions.
  4. Serve the pancakes with the remaining blueberries and cream cheese.

Lunch

KFC Protein Pizza

Republic Protein Pizza

Per serving: 592 kcal | 40 g PE | 22 g fat | 45 g carbohydrates

Ingredients for 2 pizzas

120 g protein baking mix ” Pizza Party “
85 ml water

FOR THE PIZZA SAUCE

125 ml tomato strained
1 small. Onion
1 clove of garlic
2 tbsp frozen herbs,
pepper, salt

FOR COVERING

125 g cherry tomatoes
1 zucchini
2 peppers
300 g mushrooms
50 g dried tomatoes
50 g olives
1 handful of rocket
125 g mozzarella

preparation

1. Preheat the oven to 200 ° C top and bottom heat.
2. Place the protein baking mix in a bowl with 170 ml of water. Knead with the dough hook of your hand mixer for 3 to 5 minutes until the dough has an even consistency. Cover the dough and let it rest for 15 minutes.
3. In the meantime, prepare the topping and the pizza sauce: wash the vegetables and the salad and cut into bite-sized pieces. Cut the mozzarella into slices. Peel the onion and garlic, dice finely and add to the tomatoes together with the herbs. Season to taste with pepper and salt.
4. Divide the dough into 2 portions and roll out on a lightly floured worktop to the desired thickness and spread over two round pizza trays.
5. Put the tomato sauce on the dough and smooth it out. Top the pizza with vegetables and mozzarella. Spread the rocket on the pizzas only after baking.
6. Bake the pizza in the oven for 15 to 25 minutes. Then take the pizza out of the oven and top it with rocket. 

Best fitness food for your goals

Whether getting leaner, doing something for your fitness, eating more consciously or being healthier and more active: What is your goal? With KFC you can put together your own personal feel-good products to support your sporty lifestyle.

By the way: All products have been developed together with fitness and nutrition experts and a lot of love!

Protein

snack blueberry and vanilla mugcake

vanilla mugcake

Per serving: 242 kcal | 29 g PE | 9 g fat | 9 g carbohydrates

Ingredients for 1 serving

1 egg
1 pinch of salt
2
tablespoons of almond flour or ground almonds 1 tablespoon of whey isolate protein vanilla ” Shape your Body “
¼ teaspoon of baking powder
50 g of blueberries
3 tablespoons of almond drink or milk

preparation

1. Whisk the egg with a pinch of salt in a cup.
2. Add almond flour, egg white powder, baking powder and almond drink and stir well with a fork. Finally fold in the blueberries.
3. Bake the mug cake in the microwave at 700 watts for 2 minutes.

Dinner

Savory buttermilk waffles

buttermilk waffles

Per serving: 316 kcal | 23 g PE | 4 g fat | 48 g carbohydrates

Ingredients for 4 servings

2 eggs
½ teaspoon salt
200 g spelled flour (type 630)
50 g baking protein natural ” Tone your Body “
½ teaspoon baking powder
1 teaspoon frozen herbs to taste
400 ml buttermilk
sunflower oil

preparation
  1. Separate the eggs and beat the egg whites with a pinch of salt and a hand mixer until stiff.
  2. Beat the egg yolks with the herbs until frothy. Mix the spelled flour, baking protein and baking powder in a bowl. Add flour mixture and buttermilk and mix everything with a hand mixer to form a smooth dough.
  3. Fold the egg whites into the batter with a large spoon.
  4.  Heat the waffle iron, brush with a little oil and bake in portions.

Shape tip: Salad, herb quark, cottage cheese, egg or steamed vegetables go well with the waffles.

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