Thursday, April 5, 2012


Ever just not feel like a whole meal, but would like something with the nutrition of a meal, full of healthful things, like coconut oil, probiotics, good quality protein, fiber, without a lot of carbs, and tastes good to boot?  Sometimes lunch is on the go.  Today was one of those days.  I thought first of making a quick protein shake.  But I wanted something to chew, not drink, though I didn't want to make a whole meal, meat and veggies, or cook anything.  So I threw this together.  Much different than any of the so-called protein bars that are filled with carbs and sugar usually, and/or lots of soy protein, which I don't want.  You can make these up ahead and keep them in your frig or freezer.

After making this I saw that it was really going to be 2 servings, not 1.  Of course that will depend on your desire, so I counted half of the recipe for 1 serving but gave the nutritional info for both.  You can choose.  It's very filling and satisfying for me, and quite enough as a meal replacement, especially if you have a good breakfast like I do.  I start my day off with a cheese omelet and a "donut bun" which is another recipe I'll try to get up soon.  I'm thinking a video of it might be good.  



1 tablespoon  coconut oil
2 tablespoons  kefir cheese, plain -- (sweetened to your taste)
1 scoop  whey isolate, Body Fortress super advanced, vanilla creme
1/4 cup  dry roasted pepitas, lightly salted -- ground in bullet blender or coffee grinder (OR flaxmeal, OR ground nuts/seeds of choice)
1/4 cup  heavy cream
3 packets  Truvia -- (powdered in coffee grinder)
4 drops  liquid sucralose
1/2 unsweetened chocolate square -- shaved or chopped into small pieces

In small bowl, melt coconut oil in microwave on high for 30 seconds.  Add kefir cheese and mix with electric mixer until smooth and creamy.  If you don't have kefir cheese, you can use yogurt cheese, or just cream cheese.  But with the kefir or yogurt cheese you get lots of good probiotics.  Add whey isolate and pepitas and stir together well until it is a stiff dough.

Turn out onto waxed paper, cut in half, form into bars and place in freezer while you make the ganache.

Ganache:  In small saucepan, add cream, Truvia, and liquid sucralose.  Stir and heat to a boil.  Remove from heat and add chocolate pieces.  Stir until all chocolate is completely melted and mixture becomes smooth, thicker, and creamy.

Pour half of ganache over squares on wax paper, turn and pour remaining chocolate over squares.  Spread and smooth out over bars.  Freeze 30 minutes.  Store in refrigerator.

  "This could be used for a meal replacement on the go, or snack with enough protein for one meal."
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NOTES : 1 whole recipe: 759 Calories; 64g Fat (72.1% calories from fat); 42g Protein; 14g Carbohydrate; 5g Dietary Fiber;

1/2 recipe: 380 Calories; 32g Fat (72.1% calories from fat); 21g Protein; 7g Carbohydrate; 2g Dietary Fiber


  1. What can one use instead of Kefir cheese? Looks great!

    1. You can use yogurt cheese or cream cheese.

  2. Perfect! Thank you. :) Happy Easter to you and your family.



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