PEANUT BUTTER BON BONS



Ingredients:

DIRECTIONS: In food processor add Tsp Cinnamon, 1/3 C Cashews and 1 Scoop of Muscle Wiz Hydro Protein Powder (flavor option your choice)>
Blend well, add in your 1 tbl. all natural peanut butter w/ 2 to 3 tbls. of Almond milk.
Blend it until it has a smooth texture. You will then add in about 1 tbl. of oat flour (Oats blended to make into a flour) This will cause mix to blend into a ball.
Take out & place onto wax paper. roll into small balls & then place them into the freezer while you make your chocolate sauce.

SAUCE:
In a Small sauce pan water boiler, wait until water is boiling. Turn off heat & place another sauce pan on top of it. Lay your chocolate bar into the dry saucepan and mix with a plastic spatula until completely melted. Set aside.
Take out your peanut butter balls and roll them each into the chocolate & place them back onto the wax paper. After you have covered them each into chocolate, place them back into the freezer for another 5 min. after the chocolate has become solid again, take them out & place them into a tightly sealed plastic container. You can then place them in the refrigerator.

Per serving:
71 Calories
4.5 g. fat
6 g protein

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BLUEBERRY PROTEIN MILKSHAKE



DIRECTIONS: Add in Blender Hydro Whey protein w/ Cup of Cold Almond Milk or water. Mix well until it thickens. (30 seconds) Then add in blueberries and cubes of ice. Serve! This is one of the best yet simple recipes out there! Get the benefit of something healthy and taste absolutely delicious!! (by Bonnie Coggiola)

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BONNIE'S SKINNY MOCHA LATTE



Toss in blender:
  • 1 sm banana
  • 1 scoop Muscle Wiz chocolate protein powder
  • 1 tbs almond nut butter (Trader Joe's is the best for that nutty texture)
  • 1/2 cup coffee (cold or roomm temp)
  • 1/3 uncooked oats
  • 1 square piece of chopped chocolate 90% "Lindt bar" (low in sugar)
  • 8 cubes of ice

Great for after leg day!

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POST WORKOUT PROTEIN SQUARS/BARS

  • In med bowl pour in 2 scoops of your Muscle Wiz Vanilla Hydro protein powder
  • Mix in 2/3 of water (add if needed) Leave thick
  • Add 1 1/2 to 2 cups of quick oats
  • 3/4 cup of dried cranberries & pumpkin seeds
  • 1 tbs Flax seeds crushed
  • 1 tbs Hemp
  • 1 tbs chia seeds (optional)

Be creative~roll into small "mouth popper balls" or squares like I did here. you can also make them into a nice bar for when you are on the go & have as a in between snack!

Place wax paper inside bread pan. dallob mixture around & smooth out. fold paper onto the top & place in freezer for an hour or overnight. Take out & use a little more of your vanilla whey powder to spread as a icing on top. Mix a little water to create but only a little....to create a drizzle affect. cut into bars or small squares. These are one of my FAVORITE & SIMPLE recipes!

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CHOCOLATE MINT PROTEIN MUFFINS W/ PB QUEST CUPS IN CENTER

  • 1 cup Oat Flour
  • 4 Egg Whites
  • 1 drop of mint extract
  • 2 scoops Muscle Wiz Vanilla HYDRO Whey Protein Powder
  • 1/2 cup Choc. or plain flavor liquid Stevia, Truvia,
  • 1/2 tsp Baking Soda
  • 8oz freshly blended apples
  • 3 tbsp Baking Cocoa
  • 4oz Water
  • 1 Quest pb cup (2 in pkg) use both

Directions

  1. Preheat oven to 350 degrees.
  2. Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.
  3. Mix wet ingredients (egg whites, mint extract, Splenda, Berry flavored Baby Food or fresh apple sauce,Water) together in a medium sized bowl.
  4. Add wet ingredients to dry ingredients and mix together.
  5. Spray Muffin pan with a non stick butter spray and add batter to dish.

Bake 5 min. Then add in a small pc of the pb quest cup in center of muffin. (this way it wont fall straight to the buttom) continue to bake another 10 to 15 minutes in oven

 

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HEALTHY CHOCOLATE COCONUT DELIGHTS

  • 2/3 C. pureed Almonds
  • 1 Scoop of Muscle Wiz Vanilla protein powder
  • 1 Tbs of melted Coconut oil
  • 1/3 C of Water or enough to wet through & compress together for molding into bite size balls
  • 2 squares of the 90% coco Dark Lindt chocolate bar

    DIRECTIONS:

Place almonds into blender on Puree
Add the rest of your dry ingredients & mix together well in blender
Slowly add your water or Almond milk until it is moist all the way through but enough to compress together into bite size balls.
Set mix aside and heat up a bowl of water up to a boil. Place another bowl on top & place in your 2 chocolate squares so that the steam rises & melts the squares. Do not get the water into the chocolate.
After melted,
Use wax paper to cover plate or pan. Drizzle & cover coconut balls with the dark chocolate & place into your freezer long enough to become solid. Take out, Toss in a ziplock bag & place in refridgerator.
DELICIOUS!

 

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MARK BELL'S JACKED AND TAN COFFEE

This is optionals but I normally ad a digestive enzyme cap, a teaspoon of probiotics and a teaspoon of glutamine. All of those products can help aid in digestion which can be crucial when you ingest large amount of food to be jacked. From here I pack up my shaker cup and head on out to my favorite coffee place. I order an Ice Coffee and mix it all up right there. You may want to ask for no ice or light ice in the Ice Coffee, makes the process easier. I will also sometimes add a little Half and Half or ask them to ad a little heavy cream. Be careful with the heavy cream though it's crazy dense in calories.


Making a Creamer for hot coffee or cold coffee.
Muscle Cream is a home brew that I do.

Add the following ingredients in a Shaker Cup.

 

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COCONUT MILK

  • fill a little less then half the cup up with Coconut Milk
  • Grass-fed creamer or just half and half. I add until cup is half full of cream and coconut milk.
  • 2-4 scoops of Muscle Wiz
  • add some water (optional)
  • Shake
  • Add desired amount to your coffee

Put in your fridge and use when ever you want to be jacked!

 

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BONNIE'S BANANA AND MANGO PROTEIN PARFAIT

In the blender cut up half banana and half mango. Set the other half to the side. Add in Almond milk, 4 ice cubes and protein powder. Mix until well blended. Pour half into a cup and then use add in a little of the banana, mango and chopped walnuts. Repeat routine. Add in fresh slivered coconut on top if desired!

 

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BONNIE'S APPLE PIE DELIGHT

Blend and Serve! ~really delicious!!

 

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