Strong Kitchen (Recipes) Archives

May 28, 2022November 11, 2023

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40g High Protein Shake in 5 Minutes!

Yes. 40g of Quality Protein! All it takes is 5 minutes to make this Nutritious Protein shake, which can be consumed during anytime of the day either as a Post/Pre workout shake, or even as a meal replacement! Note that this shake comes with some carbohydrates, but don’t worry, what we use are complex carbohydrates which has its many health benefits and also will keep you fuller throughout the day.

We use most local Sri Lankan products you can find in your regular supermarket, cost effective and moreover very Nutritious.

Ingredients & Macro nutrients

High Protein Shake Sri Lanka

Ingredients	Protein (g)	Carbohydrates (g)
200 ML Fresh Milk	7	10

40g Samaposha	8	26

100g Spinach	3	3

40g Blended Peanut Powder	10	6

40g Oats	7	45

50g Curd	6	1

Total MacroNutrients

Protein – 41g
Carbohydrates – 91g

Process

Add all the ingredients to a Blender, Blend for 2 minutes, Top up with some ice if needed and Drink UP!

Who can Consume this shake?

5 Benefits of Protein Shakes | Openfit Protein Shakes Could Be Reducing Your Lifespan, Science Says - AskMen

This Shake can be consumed by both Males and Females. Helps with Fat loss and Gaining Muscle Mass.

For those trying to lose fat, you can consume this as Meal Replacement, to add up some calories. The complex carbohydrates will help you keep more full, so preferably morning time would be ideal.

For those trying to Gain Weight, This shake could be included as an additional meal with your normal bulking meal plan. Would definitely help pack some good calories, and quality protein.

August 25, 2021November 11, 2023

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High Protein Chickpeas Kottu

Yes we know Chickpeas as “Kadala” Here, When you get Kadala + Kottu, its another level of Epic your tastebuds will thank you for! Here is a High Protein Recipe that you can consume for any course of the day!

If you want more customized recipes, We would recommend Joining our Online coaching program where we make customized Diet and workout plans to your given Budget. CLICK HERE.

INGREDIENTS

2.5 cups cooked chickpeas (1 19 oz. can, drained and rinsed)
1 tbsp olive oil
2 whole eggs
50g Chicken/Tuna
1 happy cow cheese (if preffered)
1/2 a medium white onion, diced
2 cups sliced white mushrooms
1 1/2 tsp paprika
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp oregano
1/2 tsp black pepper
1/2 tsp sea salt
1/2 tsp chili powder

INSTRUCTIONS

Easy vegan spiced chickpeas in a pan with a wooden spoon.

Heat the olive oil in a pan over medium heat or omit the oil and use a splash of water or vegetable broth.
Add the onions, garlic and mushrooms, eggs and cook for 6 or 7 minutes, stirring every couple minutes to allow them to start to brown.
Add all the spices and cook for a few more minutes, stirring often.
You could cook the chicken/ tuna separate to your preferred choice
Add the chickpeas and the chicken to the mix and continue cooking and stirring for 5-10 minutes until heated through and browned.

Plate it and VOILA you got your Kadala Kottu

NOTES

Feel free to throw in a handful of spinach at the end of cooking for a chickpea and spinach dish.

This can also be made with black beans, pinto beans or even cooked lentils.

August 25, 2021November 11, 2023

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Samaposha Protein Balls

Samaposha High Protein

YES you heard it right, This Recipe isnt your standard Samaposha Aggala, This is the ULTIMATE Samaposha Protein Aggala Balls!

As we know Samaposha is a sri lankan favorite and is a highly nutritious snack / food made out of grains and whole foods.

Most Healthy and Nutritious Sri Lankan Snack - Strong LK

How to make it?

Ingredients

1/2 cup Samaposha
2 scoops Protein Powder (Any preffered Protein Brand) Shop our range
Alternative to whey protein ( 3 tbsp Peanut Butter)
30g Oats
1 teaspoon Honey
pinch of Salt
1 tsp Water if needed

Instructions

Add the 1/2 cup samaposha, followed by the whey protein/ peanut butter, oats and a pinch of salt.
Add a tablespoon of water and give it a good mix, Add the Honey to the mix.
when at a good texture, take a small portion and make round shaped balls to the size of a big lemon.
Serve refrigerated or right away at anytime of the day

Nutritonal Facts

Serving Size : 8 to 10 balls

Protein per ball : 10 to 12g

Carbohydrates per ball : 15g to 18g

If you want more customized recipes, We would recommend Joining our Online coaching program where we make customized Diet and workout plans to your given Budget . CLICK HERE

How to make a Helathy Protein Homemade cookie? Click here

August 25, 2021November 11, 2023

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High Protein Pancake Recipe

Protein Pancake Recipes: Start Your Day Strong!

We all love Pan cakes, but when its a GUILT FREE High Protein pancake, it gets a 1000 times better! Here’s the recipe for you to try at home, can be consumed for breakfast, before hitting the gym or as a snack anytime of the day.

Ingredients you need for these easy protein pancakes are:

protein powder (Any protein powder of choice) Shop our range, CLICK HERE
eggs
water or almond milk
baking powder
1 Ana Malu Banana

INSTRUCTIONS

Place a non-stick skillet on the stove over medium heat. Spray with cooking spray or use butter or coconut oil and let melt.

Mix the eggs, protein powder, and baking powder, Banana in a large bowl. Add the water or almond milk a little at a time until the batter is pancake batter consistency. You may not need all of the water

Using a ⅓ cup measure, pour out the batter into the skillet.

Serve with butter, sugar free syrup, and chocolate chips.

SERVING SIZE : 6 to 8 Pancakes

CALORIES : 250 +

So there you go, a Protein packed Pan cake for you to indulge in anytime, specially with the lockdown here in sri lanka, its best to eat healthy, and when healthy, a delicious healthy snack or meal would always hit the spot.

If you want more customized recipes, We would recommend Joining our Online coaching program where we make customized Diet and workout plans to your given Budget. CLICK HERE.

How to make a Healthy Protein Homemade Ice Cream? CLICK HERE

Quick and Delicious Chocolate Protein Balls

November 6, 2020November 11, 2023

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Quick and Delicious Chocolate Protein Balls

Quarantined and working from home, looking for a delicious plus nutritious guilt free snack?

SAY NO MORE! Try out this efficient Protein Balls Recipe, It only takes a few minutes.

INGREDIENTS

1 1/2 cup old-fashioned rolled oats
3 tbsp natural peanut butter
1/4 cup honey
2 scoops (about 50–60 grams) chocolate protein powder (Optional)
2 Tablespoons chocolate chips (optional)
30g Dates
half a cup coconut
1 tbsp Cocoa

Chocolate Peanut Butter

Place oats, peanut butter, honey, protein powder, chocolate chips, dates, coconut, cocoa in a large bowl and stir to combine.
Getting the mixture to combine takes a little arm muscle and it may seem too thick at first, but it will come together as you keep mixing.
Once combined, use a small cookie scoop to scoop and form the dough into balls.
Store in a covered container in the fridge or freezer