30 12 2012
Ok, this isn’t so much a protein recipe as some classic cheesecake flavored with Vanilla casein and stevia, but in all honesty, cheesecake is a breeze to make into a fairly healthy dessert. We use Quark or Cream cheese as a bit of a butter substitute in so many recipes, so a cake made entirely of the stuff should probably be considered a more than acceptable vice, provided we can avoid making it with a ton of sugar. I was looking up recipes for key lime pie, something I’m sure to make whatever month I decide to go to work on the Whey Delicious Lime Flavor, and a lot of it reminded me of how one makes cheesecake. And I honestly haven’t had a good cheesecake since I still lived in the US. They only sell commercial cheesecake with apple in it here, and I’ve had my fill of apples for this holiday season after last week’s excess of apple pie and apple fritters :p Everybody should be able to make cheesecake. It creates some dishes, but in all, it’s very simple to make, and should take you all of 15 minutes not counting the time in the oven.
Ingredients for the base :
50g of Sugar-free cookies (I used a variation with berries)
50g of Muesli of your choice (I used a variation with dried red fruit)
25g of Half-fat omega 3 rich butter
25g of sunflower butter
Ingredients for the Cake mix
400g of quark/cream cheese / cottage cheese (not really sure of the correct translation of what I use, I also read “fresh cheese”)
100g of vanilla protein (I used this one)
8g of stevia
You’ll also need about 4 separate bowls, a spring-form, and an electric whisk
Usually you’ll create a bottom of cookie crumble held together with melted butter. I wanted to replace it with Red Fruit Muesli, but since Muesli doesn’t hold the butter quite as well as normal cookies, I opted to go for half Muesli and half sugar-free cookies. For the small cake I made, serving 6 people in a modest portion, I used 50g each of the cookies and the Red Fruit Muesli, and grinded them to dust. I took a cup and melted 25g of half fat omega 3 butter and 25g of sunflower butter in it in the microwave (20secs at 900W). I opted for another half/half approach here because all the omega 3 butter will melt in 20 secs, but the sunflower butter won’t. But you can stir to a smooth mixture now, dissolving one in the other. Alternatively you could use a 100% sesame tahin as well. Mix it into the cookie mix, until it’s all nice and moist. Then just press it into the bottom of whatever baking dish you are using. For these type of cakes I prefer a spring-form, you know, one of those things you can click loose and the side will jump off. Butter the form up real nice (olive oil works as well) or when you click the sides off, half the cake will come with it (and I speak from unfortunate experience).
For the next part you’ll want to have three bowls. In one bowl place 400g of quark/cream cheese. In the other two separate two eggs. Yolks in one, whites in the other. Add 100g of vanilla protein (I tried it with mostly whey and mostly casein, and whey keeps the cake a little too fluidy, while casein is hard to mix. I would use 60g of casein regardless, and add 30g of whey if you have both, since the whey increases the satiety factor) to the cheese and mix it up real well. Add 4 g of stevia each to the yolks and whites. I originally used only 4g total, and this was more than adequate to flavor the raw mix, since I ladled the rest out with such gusto, I may just make this to eat it raw in the future, but despite warnings from others beforehand, I proved that baking with stevia reduces its sweetening power, so you’ll want to add some more. Use the electric whisk to beat up the yolks and the whites. Usually you mix the yolks with a bunch of sugar yielding a white “ruban”, but obviously 4g of stevia won’t have this effect, so don’t be disappointed if it doesn’t change appearance much. The egg whites obviously should fluff up to a nice foam (hard to do manually, hence the electric whisk). If you turn the bowl upside down, the foam should stick to the bowl, if not, keep whisking. This is important on the cake won’t set well. Now mix the yolks into the cheese first, and then ladle the whites in bit by bit, stirring vigorously. Add the mix into the baking form on top of the bottom you made earlier, fill it up to a bit under the rim, since it will rise a bit.
Pre-heat the oven to 200°C, and leave the pie in for about 20 minutes.
Adapting the for a different amount : Make the base mix of cookies and muesli and cover the bottom of your baking form. You’ll need it to be just under half an inch thick normally. Make more or less to cover the form you are using, possibly making it thicker as well if the cake gets considerably larger, and keep track of how much more cookies/muesli you use to cover the dish. Then just increase or decrease everything by the same percentage to get the amounts you need for the rest. With the eggs I would err on the side of caution, using a bit more rather than a bit less when you arrive at something like 2.5 eggs
Tip : I actually made too much (using about 500g of quark) and ate the rest and found it so delicious, that this is now one of my favourite ways to get in additional protein : 200g of quark, 5g of stevia and 40g of vanilla casein yields about two/three portions depending on how hungry you are. I’m willing to bet similar things can be achieved with fruit flavours like mango/kiwi, strawberry, banana and apple whey. It also reminded me that when I get to the Mango/kiwi flavor, I need to make a recipe for the perfect smoothy.
Macros : The content of one piece (1/6th of the cake above) is approximately 28g of protein, 11g of fat and 22g of carbs, with 9 of them being from sugars. All sugars are accounted for by lactose (from the cheese) and the fruit in the cookies and muesli, there is no added sugar in this product. That adds up to roughly 299 kcal, but it’s incredibly satiating. I usually don’t eat more than one piece at a time.
Rating : 5/5. I make this recipe almost weekly now, and eat it as my last meal of the day when dieting because of the satiety factor, but it works equally well when bulking, as long as you use it as a dessert after a meal, rather than before or as part of the meal.