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Recipe of the Week

We are breaking from the usual shake recipe this week and instead I’m going to give you a recipe for French Toast that is pretty delicious if I do say so myself. This is pretty darn healthy as French Toast and you could probably eat it fairly often if it fits in your daily macros. If you are trying to cut fat it may be best to save it for a treat day because, if you’re like me, you will eat all 8 slices.

Anyone who knows me can tell you that I have a pretty insatiable sweet tooth. Although I can over come the pull to the sweet stuff through will power (so should you), I would prefer to have my cake and eat it too.

I don't really like cake but I will DESTROY a pie

In this recipe I use a cinnamon raisin bread from Alvarado Street bakery that I get from Trader Joe’s. They are local to the bay area so I’m not sure how wide reaching their products are, but Ezekiel bread has a product that is exactly the same. I use the Alvarado Street product because it is literally half the price as Ezekiel, $3 vs. $6. Failing either of those options, I believe TJ’s makes a similar bread as part of their “Daily Bread” series. You would have to check with your local market.


  • 8 Slices Cinnamon Raisin Bread (let it sit out overnight to become kind of stale)
  • 3 eggs
  • 1/2-1 teaspoon vanilla extract
  • Cinnamon and allspice to your taste (I put a TON in so I won’t give any recommendations here)
  • 1/4 teaspoon salt
  • 1-2 scoops vanilla protein powder
  • Stevia or Splenda to taste (I would use about 3/4 of a teaspoon stevia or 2 tablespoons Splenda)
  • 1/2 cup of milk

Preheat oven to 375 degrees F. Put everything except the bread into a blender and blend it all up until everything is evenly mixed and pour into a pie pan

Dip bread into mixture, allow to soak for 30 seconds on each side, and then put it on a cooling rack* that is sitting in a sheet pan, or some other container to catch the drippings. Allow to sit for about a minute.

Over medium-low heat, spray a nonstick saute pan with cooking spray (I use coconut oil spray from Spectrum Foods). Place 2 slices of bread at a time into the pan and cook until golden brown, approximately 2 to 3 minutes per side. Remove from pan and place on rack in oven for 5 minutes. Repeat with all 8 slices.

I don't own any of these

NUTRITION w/2 scoops protein –

Protein: 12 grams per slice

Fat: 3 grams per slice

Carbs: 18 grams per slice with 2 grams of fiber per slice and about 6 grams of sugar per slice (from the raisins mostly)

*I don’t have cooling racks so I just put one of the oven racks on the pan. I assume you are more grown up than I am and actually have these things.

Shake of the week

Yes, another shake of the week post. I know I didn’t do one last week so it hasn’t really become a weekly tradition yet, but I assure you that it will.

In my never ending quest for the ultimate shake, I have tried many different recipes and concoctions (some of my own design, others that have been published). Although I have yet to find the ultimate shake recipe, the one I will post below might just be the best so far.

I am hoping that I will have a great SAVORY shake recipe in the coming week for you salt fiends. Maybe something along the lines of a three course meal, including the blueberry pie desert. The main kink isn’t so much that you turn into a giant blueberry as it tastes like vomit. We shall see what the future holds.

At least the gum didn't taste like barf

I got the following shake off of the Precision Nutrition website. For those that don’t know about PN, it is John Berardi’s wonderful system. I recommend you spend a little time checking it out.

The Shake (my notes are in this format):

  • 1/2 cup water
  • 1/2 cup ice cubes
  • 2 scoops chocolate flavored protein ( I use unflavored protein with unsweetened cocoa and stevia to taste)
  • 1 oz pecan halves, chopped
  • 2 tbsp natural peanut butter (to get less fat in you can use 2 tbs PB2 or more to really give a peanut taste)
  • 1 tbsp Greens supplement
  • 1 cup egg whites
  • 1 tbsp Udo’s Oil (optional but recommended if you have the fat grams to spare)

There you have it. Give it a try and post a comment to let me know what you think!

Shake Recipe

It’s a rare day that I don’t get asked by someone for ideas on how to make their protein shakes taste better. To be honest, I don’t blame them.

Most protein powders taste pretty gross (especially if mixed with just water) and the good powders are kind of like pizza day at school. Yeah it’s “good” but only compared to the rest of the slop that they serve, it’s certainly not TGIF worthy.

I should say that I always advocate whole food meals whenever possible, but I do know that shakes have their time and place. It’s too easy, though, to let protein shakes became a crutch for bad nutritional planning. “I should make dinner…but then I might miss Glee! I’ll just have a shake.” We’ve all been in this situation but that doesn’t mean it’s okay. DVR that shiz and get in the kitchen!

Even though protein powders are a useful tool for ensuring proper protein consumption, they’re pretty devoid of nutritional content; by themselves they aren’t really a meal replacement. That doesn’t mean they can’t be. Enter the blender…

The following shake is one that I used every morning for about a year. It’s a very useful weight gain* shake that is full of nutrition. The ingredients will be in the order I put them in and reasons will be given below.

2 cups dry oatmeal (grind these up into fine dusty particles before adding anything else)

1 cup grass fed whole milk (this is to prevent all of the powder from caking, making it harder to blend)

2 scoops protein powder of your choosing. Vanilla, some type of berry flavor, or unflavored is best for this

1 serving of greens supplement

2 tbs. flax seeds

1 large handful of baby spinach (this HAS to go here so it can get weighed down by the other ingredients)

1 cup non-fat greek yogurt (the non-fat is important. This is another protein source. If you want the extra calories you can add coconut oil or something similar)

4 Raw whole eggs

2 bananas broken into chunks

2 cups frozen mixed berries (I like blue, black, raz and strawberry combo they sell at Trader Joes)

1-2 more cups of milk

Blend until smooth

Serving Suggestion:

Pour it into a large cup and drink. The important thing to remember here is that this is (a lot of) food so you need to drink it pretty fast or you will get full and not be able to finish, which is fine if you want to split it into more than one serving, but that’s not what I did. If you do drink the whole thing, make sure to have a hot shower handy. I don’t know the exact reasons why it helps, maybe the warm water helps to relax and expand the stomach and increase circulation, but it does.

*I bolded this to emphasize that you SHOULD NOT eat this shake if you are trying to do anything other than bulking up. Please don’t make this shake for breakfast for the next two months while doing jazzercize with your mom at the Y and then send me an email complaining that you look like Gilbert Grapes mom.