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  1. #1
    Registered User gp79's Avatar
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    Protein Fluff - 3:1:0 ratio

    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!




    Last edited by gp79; 02-10-2012 at 01:40 PM.
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  2. #2
    Registered User kyle6286's Avatar
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    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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  3. #3
    Registered User gp79's Avatar
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    Originally Posted by kyle6286 View Post
    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.
    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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  4. #4
    Registered User ajm422's Avatar
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    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.
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  5. #5
    Registered User gp79's Avatar
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    Originally Posted by ajm422 View Post
    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.
    Thanks, I like to eat things that taste good!
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  6. #6
    Body Nutrition GregW1's Avatar
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    Great recipe! Very detailed & helpful.
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  7. #7
    Registered User ajm422's Avatar
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    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.

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  8. #8
    Registered User gp79's Avatar
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    Did you use Guar or Xanthan Gum? It looks like it fluffed pretty good. How was the texture? I made a chocolate espresso version tonight and it came out fantastic using Myofusion.
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  9. #9
    Registered User ajm422's Avatar
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    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.

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  10. #10
    Registered User gp79's Avatar
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    Originally Posted by ajm422 View Post
    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!
    Awesome! Pics if you've got time. If you think it's good with cornstarch, you'll be set-back if you try it with guar gum. Then again, I've never tried it with cornstarch.
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  11. #11
    Registered User NoReturn4me's Avatar
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    I'll be trying this out tomorrow I think as a Sunday dieting dessert.
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  12. #12
    Registered User JungleCat's Avatar
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    looks legit
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  13. #13
    Eat Sleep Lift and Poop Killshot1's Avatar
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    Wow this actually looks pretty great! Ill have to try it sometime

    also..

    Inb4 protein lemon meringue pie recipes
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  14. #14
    Mr. Fluff cumminslifter's Avatar
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    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 possible
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  15. #15
    Registered User gp79's Avatar
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    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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  16. #16
    Mr. Fluff cumminslifter's Avatar
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    does it work just fine with ice, protein and no eggwhites? whats the deal with the ice. what does it do
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  17. #17
    LvL 99 jimmy Rustler vitornoob's Avatar
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    Originally Posted by cumminslifter View Post
    does it work just fine with ice, protein and no eggwhites? whats the deal with the ice. what does it do
    1 scoop Whey
    100g Milk 1.5%
    200g Berries

    Whey + Milk ---> freeze 20 mins
    Add berries
    Fluff
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  18. #18
    Mr. Fluff cumminslifter's Avatar
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    i use casein and no berries
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  19. #19
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    No stand mixer.
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  20. #20
    Mr. Fluff cumminslifter's Avatar
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    Originally Posted by ErikTheElectric View Post
    No stand mixer.
    me either
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  21. #21
    Registered User gp79's Avatar
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    Stand mixer makes this much easier. Props to anyone who does it with a hand mixer.
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  22. #22
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    This recipe is too good. Even works with no egg whites.
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  23. #23
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    wandered around tom thumb for 45 min.


    no xanthan/guar.



    feels bad.
    Last edited by t12jm; 03-27-2012 at 03:27 PM.
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  24. #24
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    Originally Posted by t12jm View Post
    wandered around tom thumb for 45 min.


    no xanthum/guar.



    feels bad.
    ya walmart dosent have any either where do you get this stuff
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    Registered User gp79's Avatar
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    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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    I make mine with frozen berries..

    2 scoops Dymatize berry
    1 cup frozen berries
    2 egg whites





    It's like flavored cool whip. So airy, hard to finish.
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    nice one.have to try this soon!
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    Originally Posted by PhiSig2298 View Post

    It's like flavored cool whip. So airy, hard to finish.
    DAMNIT! I WANT A STANDING MIXER!!!



    Any suggestions on where to buy one? I just don't want to drop 100+ $$$ on a stupid mixer. *sigh*
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    Originally Posted by ErikTheElectric View Post
    DAMNIT! I WANT A STANDING MIXER!!!



    Any suggestions on where to buy one? I just don't want to drop 100+ $$$ on a stupid mixer. *sigh*

    in for answers
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    Originally Posted by ErikTheElectric View Post
    DAMNIT! I WANT A STANDING MIXER!!!



    Any suggestions on where to buy one? I just don't want to drop 100+ $$$ on a stupid mixer. *sigh*

    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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