Tempel Recipes: Strawberry Banana Plant Based Protein Shake (Post Workout or Meal Replacement)


This year I switched over to a plant based protein from the usual (and ever popular) whey protein. I wanted to test what the difference would be in terms of muscle growth (the jury is still out). Now, before you ask…switching was major tastebud shock. Plant based protein reviews will always reveal that its taste is not the most desirable. Don’t get me wrong, the taste isn’t so awful that it is unbearable; but it can taste like chalk. When you’re use to your protein tasting more like cream, you have get creative with masking that chalky taste. So, here’s a recipe for that:

Strawberry Banana Post Workout Protein

Before you get too deep into this, realize that this recipe doesn’t just include plant-based ingredients; but will also feature dairy products.



  • food processor / blender
  • spoon



  1. Wash & destem your strawberries,  then cut up the strawberries and banana for smoother processing.
  2. Pour 1 oz Milk into processor
  3. Add fruits ( banana and strawberries)
  4. Add 1 scoop of Plant Based Protein Powder
  5. Add entire contents of Greek yogurt container
  6. Blend until smooth ( at least 1 minute)
  7. Enjoy!

What’s the big deal surrounding consuming protein after a workout?

Downing protein after you exercise is a way to speed muscle recovery, according to researchers. Researchers and coaches recommend having protein and carbs 30 minutes after you finish your workout. When muscles suffer even the slightest damage, the most effective method of allowing them to repair themselves is to supply them with carbohydrates and a small amount of protein. When you have protein after your workout, you’re providing your muscles with amino acids, a crucial building block that aids in muscle repair.

(quote from livestrong)

Quick Healthy Game Day Snacks

Super Bowl LII is coming up fast, and that’s no time to ruin the work you’ve already done. However, you can still enjoy delicious game day snacks with these healthy recipes. i

3-Minute Hummus


(Nutrition is based on 6 equal servings)



  • 2 15 oz cans chickpeas
  • 1/2 cup tahini
  • Juice from two lemons
  • 2 cloves fresh garlic (unless you want a more pronounced garlic flavor, add more)
  • 1/4 c olive oil
  • 1 tsp cumin
  • Pinch of salt


  1. Strain the canned chickpeas, but reserve all of the liquid so you can work with it later.
  2. Add the chickpeas, tahini, lemon juice, garlic, olive oil, cumin, salt, and about 1/3 cup of the reserved liquid to your Vitamix or food processor.
  3. Blend until smooth. If you would like a thinner consistency, add more of your reserved liquid and blend. Serve with fresh, raw veggies.

This is an easy, simple recipe you can keep on hand all year, because you can add more flavors to it such as fresh olives, roasted red pepper, or rosemary.

Guilt-less Chicken Wings


(Nutrition is based on 4 equal servings)



  • 3 tbsp olive oil
  • 1 tbsp dijon mustard
  • Dash of cayenne pepper
  • 1 tsp minced garlic
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 tbsp lemon juice
  • 1/2 tsp lemon zest
  • 16 chicken wings, halved at the joint with tips removed
  • 1 c freshly grated parmesan
  • 6 tbsp fresh parsley, chopped


  1. Combine the olive oil, mustard, cayenne, garlic, salt, pepper, lemon juice, and zest in a bowl until well-combined.
  2. Pour the marinade over the wings in a Ziplock bag and let them sit in the fridge for at least 30 minutes (up to 4 hours).
  3. In a separate bowl, combine the parmesan and parsley.
  4. When the wings are done marinating, coat them in the parmesan mixture and place on a pan (use non-stick or non-stick spray).
  5. Bake at 425 degrees for about 30 minutes, rotating halfway through.

These wings are delicious – even on non-game days! They are just as tasty as fried wings, but with much less guilt.

Loaded Veggie Pizza With Cauliflower Crust


(Nutrition is based on 4 equal servings)



  • 1/2 c gluten-free pizza sauce
  • 1 c shredded mozzarella cheese + 1/2 c for the crust
  • 1/2 c shredded cheddar cheese
  • 1/4 c fresh basil leaves
  • 1/2 tsp crushed red pepper flakes (optional)
  • 1 head cauliflower, chopped
  • 2 large eggs
  • 2 tbsp freshly grated parmesan
  • 1 tbsp Italian seasoning
  • Kosher salt and black pepper, to taste


  1. Preheat oven to 425 degrees F. Line a baking sheet with parchment paper or a silicone baking mat; set aside.
  2. To make the cauliflower crust, add cauliflower to the bowl of a food processor and pulse until finely ground, yielding about 2-3 cups.
  3. Transfer to a microwave-safe bowl. Cover loosely and place into microwave for 4-5 minutes, or until softened; let cool.
  4. Using a clean dish towel or cheese cloth, drain cauliflower completely, removing as much water as possible.
  5. Transfer cauliflower to a large bowl. Stir in eggs, mozzarella, Parmesan and Italian seasoning; season with salt and pepper, to taste.
  6. Spread cauliflower mixture into a 15- by 10-inch rectangle onto the prepared baking sheet. Spray lightly with nonstick spray and bake for 12-15 minutes, or until golden.
  7. Top with pizza sauce, cheeses and vegetable toppings. Place into oven and bake until the cheese has melted, about 3-5 minutes.

If you’ve never had cauliflower crust pizza, you’re in for a treat! Even if veggie-pizza isn’t your style, use your favorite toppings for a healthy pizza night. Note: If you don’t want to make your own crust, many brands have come out with their own, including Trader Joe’s, O, That’s Good, and Green Giant. They are in the frozen foods section.

Black-eyed Pea Soup

Black-eyed peas are said to bring good luck in the New Year, but they are also a great source of protein and do wonders for blood pressure.
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