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iOpeners Awesome Protein Fudge Brownie Cake

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theiopener
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2007/06/18 20:26:39 (permalink)
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iOpeners Awesome Protein Fudge Brownie Cake

check these out 430 cals each 60g carbs 36g pro 6g fat ang 6g fibre per square. More recipes will be posted as i concoct them folks. If anyone has a specific request please email me and i will post up a solution when i have found one!

150g whole wheat flour
80g maple syrup plus 1 cup of sweetener (1cup of sweetener weighs roughly 30g as i use splenda)
75g cocoa powder
1 Tablespoon baking powder
1/4 tsp salt
3 egg whites or 90ML of LEW
1 tsp vanilla extract
100g applesauce
350g Fat Free Fromage Frais
90g plain WPC80

1722 total cals 26g fat 237g carbs 143g pro 24g fibre

Simply combine all ingredients into one big bowl and mix thoroughly until everything is well combined. Spoon mixture into 9x9 inch square tray and bake at 170c for 25-30 mins or until toothpick in centre comes out clean



Edit: Recipe modified to increase moisture and make it more idiot proof and more simplified

If you make this recipe up please leave me some feedback as to hwther you like it or not
post edited by theiopener - 2007/08/03 11:22:46
#1

136 Replies Related Threads

    cLaTTeReD
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    RE: iOpeners Awesome Protein Fudge Brownie Cake Bars 2007/06/19 10:33:07 (permalink)
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    how do you combine said ingedients to make those cakes ?
    #2
    theiopener
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    RE: iOpeners Awesome Protein Fudge Brownie Cake Bars 2007/06/19 16:57:54 (permalink)
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    ORIGINAL: cLaTTeReD

    how do you combine said ingedients to make those cakes ?


    Whoops forgot mixing instructions. Simple as can be mate just combine all the ingredients into a big bowl mix thoroughly with a whisk or a electric mixer and spoon it into a greased tray and bake it.
    #3
    daveyboy8181
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    RE: iOpeners Awesome Protein Fudge Brownie Cake Bars 2007/06/19 19:26:55 (permalink)
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    sound and look awesome, i will be adding the ingedients to this weeks shopping list!
    #4
    RedHotF
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    RE: iOpeners Awesome Protein Fudge Brownie Cake Bars 2007/06/20 10:21:54 (permalink)
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    Oooooh they look lush. Another top recipe from iOpener!

    I'm really liking the addition of maple syrup, love the stuff
    #5
    theiopener
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    RE: iOpeners Awesome Protein Fudge Brownie Cake Bars 2007/06/20 14:22:59 (permalink)
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    ORIGINAL: RedHotF

    Oooooh they look lush. Another top recipe from iOpener!

    I'm really liking the addition of maple syrup, love the stuff

    Actually the Maple Syrup and sweetener combo is something my mom told me about that acts as a direct replacement for 225g or 1 cup of of packed brown sugar. Lower cal and cant tell the difference in taste myself
    #6
    Kelroy
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    RE: iOpeners Awesome Protein Fudge Brownie Cake Bars 2007/06/20 20:33:04 (permalink)
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    These look tasty

    Applesauce - where do i find this in the supermarket. Is it the applesauce you have on the side with pork chops?

    Buttermilk fat free - which aisle would i find this on.
    #7
    theiopener
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    RE: iOpeners Awesome Protein Fudge Brownie Cake Bars 2007/06/20 21:51:26 (permalink)
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    ORIGINAL: Kelroy

    These look tasty

    Applesauce - where do i find this in the supermarket. Is it the applesauce you have on the side with pork chops?

    Buttermilk fat free - which aisle would i find this on.

    Hi mate, yes same kind of Applesauce, make sure you get the bramley stuff and not the economy version as it needs to be thick and not wateryl. Buttermilk is 99% fat free and if you go to ASDA its called Lakeland and if you go to Tesco its made by St Ivel. Its usually where the cream is. Let me know how it goes
    #8
    shahed
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    RE: iOpeners Awesome Protein Fudge Brownie Cake Bars 2007/07/19 14:54:23 (permalink)
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    90g plain WPC80
    whats this stuff???

    also wheres all tje protein coming from?
    #9
    theiopener
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    RE: iOpeners Awesome Protein Fudge Brownie Cake Bars 2007/07/19 14:57:43 (permalink)
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    wpc80 is plain whey protein concentrate 80%, you have protein from the wheyt, the flour , the yogurt, the buttermilk and the egg whites
    #10
    Oldy
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    RE: iOpeners Awesome Protein Fudge Brownie Cake Bars 2007/07/19 20:35:56 (permalink)
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    How much is 1 cup of sweetner?

    I mean what is that in grams and what type of sweetner is it?
    #11
    theiopener
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    RE: iOpeners Awesome Protein Fudge Brownie Cake Bars 2007/07/19 20:40:35 (permalink)
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    dunno how many grams mate i just use a mug of sweetener, i prefer splenda as no funny aftertaste but you can use canderel or supermarket brand if you like.
    #12
    sbeast007
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    RE: iOpeners Awesome Protein Fudge Brownie Cake Bars 2007/07/21 19:09:08 (permalink)
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    could u add flavored protein powder??
    #13
    theiopener
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    RE: iOpeners Awesome Protein Fudge Brownie Cake Bars 2007/07/21 22:12:22 (permalink)
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    you could but i cant guarantee taste im afraid, use it at your own risk!
    #14
    Willie
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    RE: iOpeners Awesome Protein Fudge Brownie Cake Bars 2007/07/21 22:40:14 (permalink)
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    Banana protein would go down a treat.

    What exactly is applesauce btw?

    All I need is a big gun and a coupe that's crazy quick...
    #15
    theiopener
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    RE: iOpeners Awesome Protein Fudge Brownie Cake Bars 2007/07/21 22:45:20 (permalink)
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    Applesauce is applesauce, just like mint sauce is mint sauce. ASDA, Tesco, Sainsburys, Morrisons etc all sell it. Youre more than welcome to try it witrh banana protein powder or any other flavoured powder but like i said i am not responsible for taste if you alter the recipe
    #16
    Willie
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    RE: iOpeners Awesome Protein Fudge Brownie Cake Bars 2007/07/21 23:04:55 (permalink)
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    I'm skint just now so i'm unflavoured protein all the way, just think banana and chocolate is a good combo.

    Have seen applesauce in a few recipes before but didn't know what it was. Ask a silly question and all that...

    All I need is a big gun and a coupe that's crazy quick...
    #17
    theiopener
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    RE: iOpeners Awesome Protein Fudge Brownie Cake Bars 2007/07/21 23:18:05 (permalink)
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    why not just do the easy thing and use a banana in the recipe? I use unflavored whey in all the recipes anyway
    #18
    Willie
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    RE: iOpeners Awesome Protein Fudge Brownie Cake Bars 2007/07/21 23:43:28 (permalink)
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    The guy asked about using flavoured protein, hence why i mentioned it.

    All I need is a big gun and a coupe that's crazy quick...
    #19
    stone14
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    RE: iOpeners Awesome Protein Fudge Brownie Cake Bars 2007/07/22 10:23:16 (permalink)
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    ORIGINAL: theiopener


    150g whole wheat flour
    80g maple syrup plus 1 cup of sweetener
    75g cocoa powder
    1/2 tsp baking powder
    1/4 tsp salt
    3 egg whites or 60ML of LEW
    1 tsp vanilla extract
    100g applesauce
    100g fat free fromage frais
    100g buttermilk fat free
    90g plain WPC80

    1530 total cals 26g fat 204g carbs 123g pro 24g fibre





    how much does all this cost round about?

    also do you think you could get away with adding more protein or is ther 90g about the limit? cos too much would make it not set right wouldnt it?
    post edited by stone14 - 2007/07/22 10:24:56

    i believe with a healthy active lifestyle and some good knowledge and aas/peps use etc that you can live a longer stronger better life.

    main interests: physique conditioning, bbj, muay thai.
    #20
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