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Michelle Ralph-Larose

Michelle Ralph-Larose

Michelle is the Gold Medal Finalist of Muscle Insider‘s Best Protein Chef 2020. Michelle is a passionate protein baker/chef that is dedicated to creating recipes to help others achieve their personal goals while maintaining a positive relationship with food. She believes food plays many different roles in our lives; nourishment for growth and healing, fuel for energy. She believes celebrations and traditions are all part of an experience that do not need to be restricted but replaced with ideal, quality ingredients without sacrificing taste or texture. Michelle is eager to share her delicious recipes and creative tips to help you succeed in reaching your personal goals while enjoying your food. For more of Michelle, she can be found on Instagram @michelleralphlarose_ and for more tasty examples of her treats @cleaneats.treats

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Protein Blondies

A perfect sweet treat for anyone, this blondie recipe is made with a chickpea base, zero flour making it gluten free and can be made vegan by using your favourite vegan protein powder and vegan friendly chocolate chips to top.

Preparations:

  • Preheat your oven to 350.
  • Line a 9x9 baking pan with parchment paper and cooking spray. And set aside. 
  • I recommend using a food processor or a blender. 

First Add:

  • 1 can (540ml) of chickpeas rinsed
  • 2 tsp vanilla extract 
  • 1 tablespoon cocoa butter. This gives a rich white chocolate flavour along with health benefits (you can use coconut oil if this isn’t available)
  • 1/4 cup liquid sweetener of choice (I used a no sugar added maple syrup)
  • 1/4 cup of almond butter (try sunflower butter also especially when paired with cookies and cream protein)

SIDE NOTE: Add 2-3 tablespoons of nut milk if you use vegan pea protein option

Mix all wet ingredients together before adding dry next.

Adding Dry Ingredients:

  • 1 tsp maca root powder (great health benefits) 
  • Pinch of salt (Himalayan)
  • 1/3 cup stevia or powdered sweetener of choice
  • 1.5 scoops of your favourite protein (try vanilla, cookies and cream or Pb )
  • 1 tsp baking powder 
  • .05 tsp baking soda

Blend together well then pour batter into your pan.

  • Sprinkle with chocolate chips (I love Krisda Stevia based or for a vegan option enjoy life brand)
  • And a few chopped macadamia nuts 
  • Bake at 350 for 21-25minutes.
  • Remove from oven and let sit for 15min 
  • I recommend chilling in the fridge for a half hour or so before cutting evenly into 9 pieces to enjoy.
  • Keep them airtight in the fridge for freshness. 

Nutritional Info Per blondie:

  • Calories 123 Protein 6.6g
  • Fats 8.1g (sat 1.3) Carbs 8.3g (net6.6)
  • Fiber 1.7g Sugar 1.2g

Let’s talk about some of the ingredients we used in this recipe. To me, it’s always important to make not only macro friendly and incredible tasting/texture of treats but also that the ingredients are of great quality and that add to health benefits. I put in my treats what I eat myself and feed my loved ones.

Fun facts just to name a few:

Maca Helps With: 

  • Lowers stress and anxiety 
  • Enhances mood and focus 
  • Regulation of hormones and circulation 
  • Helps hair Teeth bones with strength (calcium)

Cocoa Butter:

  • Full of antioxidants, rich in nutrients, minerals, healthy fats that help protect the heart, brain, and other organs
  • Helps effectively neutralize free radicals (which also plays a part in improving hair strength and lower chance of dandruff).
  • Improves inflammation 
  • Improves digestion 

Macadamia Nut:

  • Great taste and crunch 
  • It’s 75% fats (healthy mono-unsaturated) and low in carbs compared to many nuts,
  • Great for energy, fibre, source of minerals such as calcium, iron, magnesium and zinc.
  • Powerful antioxidants and vitamins such as A, B, folate, and protein

For more mouth watering and healthy recipes, Michelle can be found on Instagram @michelleralphlarose_  and @cleaneats.treats or right here in her column at Muscle Insider. 

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