This concoction first learned about on leangains sparked my interest enough and over time I've tweaked this to be a little more friendly to my diet when trying to cut weight where I need to make my calories stretch. Voluminous eating for the win.
When making this, I use a kitchen aid stand mixer with whisk attachment and a blender. Your results are going to vary if you have a hand mixer or if you dare try this by hand...good luck, lol.
Base Recipe:
34g Trutein Vanilla Protein (1 scoop)
3 Egg Whites
2 Packets of Splenda
1/2 c. Skim milk
8 - 9 ice cubes, finely blended <---- Magic ingredient.
1/8 tsp Xanthan Gum
1/8 tsp Guar Gum
Macros: 227 Calories; 41g protein 15g cho 1g fat
That's the base. Boring. Here's some flavor ideas I've either come up with on my own or inspired by others.
Chocolate espresso: Add 2 tbsp Hershey's Unsweetened Baking Cocoa and 1 tbsp finely ground coffee/espresso powder. Instant works too.
Banana: Add a couple drops of banana extract and at the end, fold in some mashed up banana for extra flavor / texture.
Coconut: Add a couple drops of coconut extract and fold in sweetened coconut flakes.
Pumpkin Pie: Add 1/4 cup Libby Pure Pumpkin, and pumpkin pie spice
Apple Pie: Reduce milk by half, add 1/4 cup apple cider, apple pie spice and fold in some diced apples at the end.
Lemon Creme Pie: Use XF LCP instead of Trutein.
Orange Dreamsicle: Replace the ice with a frozen seedless orange (still put it in the blender), orange zest and some frozen orange juice.
Instructions:
1. Egg whites in bowl - Crystal Farms 100% Egg Whites will work. Egg beaters will not. Whisk on highest setting until stiff peaks.
2. Add in your wet and dry ingredients. Mix on low until it's all incorporated and then back to high for a couple minutes. It will probably deflate some and will not fluff at this time.
3. Ice in blender. Make it like shaved ice. If you have ANY large chunks, you're going to make a mess in the next step.
4. Ice into mixing bowl. Whip it on the highest setting. It could take anywhere from 2 to 6 minutes.
5. Once fluffed. Fold in your coconut, banana, apple chunks etc.
Yes you "can" freeze it but I prefer to eat it straight. Once finished it should be light, airy and creamy. It may cause some bloat for a bit because of the air you're ingesting. You will feel very full.
Xanthan / Guar Gum. Both can be found in the grocery store. Bob's Red Mill sells both. $8 - 9$ for the X Gum and $5-$6 for the Guar.
I've done this with Myofusion, Trutein and Xtreme Forumulations.
Yes, you can use berries. Berries add carbs. I prefer without the berries. Here are a couple of random photos I've taken over the last couple months.
Eggs in the bowl!! Excting
Stiff Peaks! Oooo!
All mixed up
Eat!
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Thread: Protein Fluff - 3:1:0 ratio
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02-10-2012, 07:19 AM #1
Protein Fluff - 3:1:0 ratio
Last edited by gp79; 02-10-2012 at 01:40 PM.
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02-10-2012, 07:24 AM #2
Looks tasty. I just tried this for the first time last night, only I followed the instructions on LG. I used about 1 1/4 scoops of ON whey, some thawed berries (blueberries, blackberries, strawberries), and 2 oz of skim milk. I also have a Kitchenaid mixer, and I mixed it on the highest setting, 10, for almost 10 minutes. It did expand, but it didn't stay very fluffy. Not sure if this is due to using whey instead of casein. Mine looked similar to yours in that last picture.
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02-10-2012, 01:37 PM #3
I did try LG recipe but I found it didn't work well with the protein I had. Maybe it's more protein-variety sensitive? I'd love to make fluff with Xtreme Formulations every time but 180 calories for 18p/9f was a bit steep for my current diet. If you try the recipe above, it's like cool-whip consistency. My 3 year old thinks it's a treat and is good for 1/4 a batch, lol.
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02-10-2012, 01:49 PM #4
- Join Date: Oct 2011
- Location: Maryland, United States
- Age: 36
- Posts: 348
- Rep Power: 269
You must spread some Reputation around before giving it to gp79 again.
Damn! You are becoming the go-to for delicious protein-heavy recipes. I'm making later. I'll post pics.Fat and weak, but getting better.
1RMs as of 6/06/2012:
Squat: 320
Bench Press: 215
Deadlift: 350
Overhead Press: 120
Weighted Chin: +50
Feel free to friend me!
myfitnesspal: ajm422
Fitocracy: ajm422
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02-10-2012, 02:01 PM #5
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02-10-2012, 03:26 PM #6
Great recipe! Very detailed & helpful.
Body Nutrition - The Best Protein in the World!
Magic Pudding & Trutein Now available on the bb.com store: http://www.bodybuilding.com/store/body-nutrition.html
"The supplement business is a cruel and shallow money trench, a long plastic hallway where thieves and pimps run free, and good men die like dogs. There's also a negative side."
-- Hunter S. Thompson
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02-10-2012, 04:25 PM #7
- Join Date: Oct 2011
- Location: Maryland, United States
- Age: 36
- Posts: 348
- Rep Power: 269
I probably could have fluffed it a bit more but I hate overwhipping egg whites and having them collapse. I added Ghirardelli cocoa powder and some home-ground espresso powder. Next time I'll get a little more adventurous with the whipping.
I tried freezing it and it totally collapsed. I just put it back in the mixer and whipped it back up and ate it. Very tasty, and very airy.Fat and weak, but getting better.
1RMs as of 6/06/2012:
Squat: 320
Bench Press: 215
Deadlift: 350
Overhead Press: 120
Weighted Chin: +50
Feel free to friend me!
myfitnesspal: ajm422
Fitocracy: ajm422
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02-10-2012, 07:37 PM #8
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02-11-2012, 03:07 PM #9
- Join Date: Oct 2011
- Location: Maryland, United States
- Age: 36
- Posts: 348
- Rep Power: 269
I couldn't find the gums so I just added a bit of cornstarch to help hold it together. Texture was decent - really airy and filling. I'm 'bout to make some now with orange extract. We'll see how the fluff goes!
Fat and weak, but getting better.
1RMs as of 6/06/2012:
Squat: 320
Bench Press: 215
Deadlift: 350
Overhead Press: 120
Weighted Chin: +50
Feel free to friend me!
myfitnesspal: ajm422
Fitocracy: ajm422
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02-11-2012, 03:32 PM #10
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02-11-2012, 03:34 PM #11
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02-11-2012, 06:08 PM #12
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02-11-2012, 06:42 PM #13
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03-25-2012, 05:43 PM #14
i would just like to bump this thread because ive been fasinated lately with protein fluff.
but i use 30g casein and 1 cup almond milk but ive read that fat from almond milk could inhibit the amount of "fluffing" it can do.this true?
also read that you shouldnt use a plastic bowl because it traps the fat/grease and wont allow it to rise fully.
ive mad like 10 batches and they were pretty decent but i want it to get as good as possibleBA in Nutrition Science
online coaching
1836 meet total
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03-25-2012, 07:19 PM #15
I've made a ton of this stuff.
The deal with the fat is due to the egg whites. Meringue for example, will fail because the egg whites will collapse if any fat is introduced. However it doesn't really matter a whole lot for fluff. I've used Casein, Whey, and just recently Dymatize iso 100 which is 0 carb 0 fat. I can fluff it all.
I've found temperature to be more important than anything else which is the reason for the crushed ice. You can whip those egg whites stiff and as soon as you introduce the almond milk, skim milk, protein powder, etc it will collapse slightly. Just whip your egg whites a bit, then add everything else less the ice. Whip it for a minute or so on the highest setting. The magic will happen once you dump 8- 10 ice cubes (blended / crushed fine) to the mix. You may even find that you need to add more almond / skim milk in order for it to thin out some. The ice is that important.
If you chose, you can replace the ice with something else that will replace the ice. Like frozen juice, frozen berries etc. You just want to make sure you don't have big frozen chunks, because it will make a mess.
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03-26-2012, 07:06 AM #16
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03-26-2012, 07:47 AM #17
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03-26-2012, 01:10 PM #18
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03-26-2012, 01:59 PM #19
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03-26-2012, 06:27 PM #20
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03-26-2012, 07:55 PM #21
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03-26-2012, 10:02 PM #22
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03-26-2012, 10:07 PM #23
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03-27-2012, 05:22 AM #24
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03-27-2012, 05:44 AM #25
Usually you can find it wherever bobs red mill items are sold. Health food sections of grocery stores usually. Walmart probably not. If you find it sells both xanthan and guar gum, and you don't want both, buy the guar. if you are curious research online as to the differences. In my opinion the guar makes it creamier than xanthan. I use both usually.
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03-27-2012, 06:22 AM #26
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03-27-2012, 06:43 AM #27
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03-27-2012, 09:12 AM #28
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03-27-2012, 01:13 PM #29
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03-27-2012, 01:23 PM #30
http://www.amazon.com/gp/aw/d/B0007Y...dir_mdp_mobile
I have this one... The reviews on amazon are a bit harsh. I love mine! Use it 2-3 times a week. Easy clean-up
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