Buff Cooking

Protein Nut Butter Oat Bar

Wed, 25 Sep 2024 00:00:00 +0000

⏲️ Prep time: 10 min
🍳 Cook time: 5 min
Set Time: 60 + min
🍽️ Servings: 4 ~ 6

Macros per Batch

KCAL: 935 kcal
C: 70
F: 50
P: 60

Ingredients

One Serving of your favourite whey protein (I use ESN or Bulk)
10 g Flaxseed (grind)
20 g Dates
40 g Oats
30 g PB2
65 g Nutbutter (I use cashew or Almond) (adjust macros accordingly)
(optional and not in macros:) Drizzle melted chocolate on top

Directions

Combine PB2 with Whey and Flaxseeds
Add water until a slightly runny but not too runny (slow dripping) consistency
Add Nutbutter and combine thoroughly
Shred Dates and add together with the Oats
Put into Baking dish and store in freezer for at least 1 hour so the mixture can harden
(Optional:) Add your chocolate before the freezer

High Protein Blender Ice Cream

Fri, 13 Sep 2024 00:00:00 +0000

⏲️ Prep time: 5 min
🍳 Cook time: 2 min
🍽️ Servings: 1

Macros per Servings

KCAL: ~140 kcal
C: 2.7
F: 1.2
P: 24P

Ingredients

One Serving of your favourite whey protein (I use ESN or Bulk)
1/2 teaspoon Guar Gum (Or Xanthan Gum etc.)
Hand Full of Ice Cubes
50 ~ 100 ml Water (or Nut/Milk - adjust macros accordingly)

Directions

Put ice cubes into blender cup
Add Guar Gum
Add whey
Add 50 ml Water or Nut Milk
Blend until smooth ice cream consistency, it’s easier when using nut milk. Play around with the amount of liquid you need.

During blending, make sure that your blender catches the ice cubes. It may take a while, my Nutri Bullet gets warm and struggles a bit once it begins to grow in volume. That’s normal.

High Volume Overnight Oats

Mon, 09 Sep 2024 00:00:00 +0000

⏲️ Prep time: 5 min
🍳 Cook time: Overnight
🍽️ Servings: 1

Macros per Servings

KCAL: 240
C: 17.2
F: 5.3
P: 26
Fiber: ~ 7g

Ingredients

25g Oats of your choice (I use whole grain which makes me satiated longer)
5g Psyllium Husks (careful if you are not used to it)
10g Chia Seeds
1 Scoop favourite protein powder
300 ml Water (or Nut/Milk - adjust macros accordingly)

Directions

Mix everything in a large enough dish with some space
Put in fridge over night

Ridiculous Brownies

Mon, 09 Sep 2024 00:00:00 +0000

⏲️ Prep time: 10 min
🍳 Cook time: 30 min
🍽️ Servings: 1

Macros per Servings

KCAL: 148
C: 15
F: 0
P: 22

Ingredients

21g highly deoiled cocoa powder
12g Whey or Casein Blend Protein Powder
17g to 20g AP flour (adjust macros - make it more or less fudgy; Oat flour works great too)
1/4 Teaspoon baking powder
Pinch of Salt
45g Stevia or sweetener of your choice (factor into macros if non-zero)
120g Diet Soda

Directions

Preheat to 180 Degree Celsius
Mix dry first
Mix all wet ingredients into dry until a homogeneous mass forms
Pour in a small baking dish
Bake 30 minutes

Banana bread

Mon, 15 Mar 2021 00:00:00 +0000

⏲️ Prep time: 10 min
🍳 Cook time: 30 min
🍽️ Servings: 4

Macros per Servings

KCAL: 540
C: 49
F: 12
P: 51

Ingredients

20g coconut flour
20g Peanut flour (PB2)
20g Oat flour
30g Whey Protein (for Vegan substitute with Vegan Protein)
100g Eggwhite or 1 Whole Egg
100g Fat-Free Greek Yoghurt, Magerquark, or Skyr
100g Banana
30g Erithrit
Cinnamon to your liking

Directions

Mix dry Ingredients
Mix wet Ingredients
Combine well until a good dough has formed
Bake at 180 to 200 degree for 30 minutes (depending on your oven)

Broccoli with Ginger and Garlic Sauce

Mon, 15 Mar 2021 00:00:00 +0000

A fork of mtj91’s Broccoli with Ginger and Garlic Sauce

⏲️ Prep time: 5 min
🍳 Cook time: 10 min
🍽️ Servings: 2

Macros per Servings

KCAL: 230
C: 30
F: 7
P: 12

Ingredients

1 kg Broccoli (fresh best, frozen works too)
Minced garlic (1 tablespoon)
Minced ginger (1 tablespoon)
Soy sauce (Shoyu - low sodium) (1-2 tablespoon)
Starch (1-2 Teaspoon)

Directions

Cut broccoli into little flourettes (hold the broccoli upside down and cut around the stem with a pairing knife)
Fill your pan (or wok) around half inch (1.57cm) with water and bring to a rapid boil.
Put broccoli in and steam with lid on for approx. 3 minutes.
Drain broccoli and wipe pan dry.
One teaspoon of oil and saute garlic and ginger (use sesame seed oil for Asian touch, but neutral or olive oil works well too).
Put half a cup (approx 120 ml) of warm water or vegetable stock. Reduce on medium-high heat.
Stir in soy sauce, brown sugar or sweetener and lemon juice to your taste.
Thicken sauce with starch.
Put dry cooked broccoli back in and saute for very short time (you want it nice and crunchy).

Frozen Silken Tofu Chocolate Pudding

Mon, 15 Mar 2021 00:00:00 +0000

⏲️ Prep time: 10 min
🍳 Cook time: 60-120 min
🍽️ Servings: 1

Macros per Servings

KCAL: 245
C: 8.5
F: 11
P: 25

Ingredients

400g Silken Tofu
17g highly deoiled cocoa powder
Stevia or sweetener of your choice (factor into macros if non-zero)
100 ml Unsweetened Almond Milk
One to two pinches of Xanthan/Guar Gum or similar

Directions

Mix all ingredients until a homogeneous mass forms (like runny pudding)
Put in freezer for 1-2 hours
Enjoy!