Recipes

VEGAN OATS AND BANANA BARS
You will need:
- Bananas 3
- Cranberry (or grape) raisins 1/4 cup
- 1/4 cup chopped walnuts
- 1 tsp vanilla extract
- Salt 1 pinch
- Stevia 1 tbsp
- 1 and 1/2 cup instant oatmeal
- SYSTEM LS Nourish Vegan chocolate 1/2 cup
Recipe:
- Press the bananas into a bowl until they are pureed.
- Add the pinch of salt, stevia (or the sweetener you use), vanilla, crushed nuts and raisins, incorporate everything, mixing well with a spatula.
- Then add the oats and protein, and integrate very well.
- Pour the preparation into a greased square mold (if it is silicone it does not need to be greased). Spread the mixture over the entire surface of the mold and even with a spatula.
- Bake at 180 degrees for about 20 or 25 min. When it begins to be golden it is ready. Remove from the oven, let cool and cut into 8 equal rectangular bars. To enjoy!

VEGAN BANANA ICE CREAM
You will need:
- SYSTEM LS Nourish Vegan vanilla flavor 1 scoop
- Bananas 3
- Coconut yogurt (or some vegan) 1 cup
- Peanut butter 1⁄2 cup
- Stevia 1 tbsp
- 1 tsp vanilla extract
- 80% chocolate, chopped to taste
Recipe:
- Chop the bananas, put them in a tupper with a lid or bag and freeze them well.
- Put the frozen bananas in a processor with the other ingredients except the chocolate.
- Process everything very well until an even mixture without lumps is left.
- Pour the mixture into a tray, add chopped chocolate or chocolate chips and mix a little with a spatula.
- Take to the freezer for about two hours and serve! to enjoy.

CLASSIC COOKIES WITH CHOCOLATE CHIPS
You will need:
- Coconut oil 75gr
- Erythritol 200 gr (or mascabo sugar)
- Egg 1
- Almond flour 100 gr
- SYSTEM LS Nourish Shake vanilla 1 scoop
- 1 pinch of salt
- Chocolate chips 1/2tz
- Vanilla extract 1 tsp
Recipe:
- Put the coconut oil, erythritol in a bowl and mix.
- Add 1 egg and integrate very well.
- Then add the protein, pinch of salt, almonds and mix very well. If you need to add a little more flour.
- Lastly, add the chocolate chips and vanilla extract. Integrate a little with a spatula.
- Take a ball of the dough and put them in a baking dish lined with parchment paper. Bake in a preheated oven at 180 degrees for about 15 minutes. To enjoy!

CHOCOLATE PUDDING WITH WALNUTS
9 servings
You will need:
You will need:
- Eggs 3 + whites 3
- Sweetener 5 tbsp
- Oatmeal 3/4 cup
- SYSTEM LS Nourish Shake vanilla 2 scoops
- 1/2 cup grated coconut
- Ripe bananas 2
- Almond milk 1 splash
- Coconut oil 2 tbsp
- Vanilla extract 1 tsp
- Bitter cocoa powder 4 tbsp
- Baking powder 1 tbsp
- Walnuts to taste
- Chocolate %70 to melt 1/3 tz
- Kcal 204
- Carbs 17g
- Protein 11g
- Fats 14g
Recipe:
- Mash the bananas in a bowl until they are pureed.
- Add: 3 egg yolks (reserve all whites), sweetener, milk, coconut oil, and vanilla. Integrate everything very well.
- Incorporate oatmeal, vanilla protein, coconut, cocoa powder and baking powder. Integrate again very well.
- Finally, beat the 6 egg whites to snow and integrate them into the preparation, in 3 parts and with enveloping movements.
- Add the walnuts (to taste), mix a little and pour the preparation into a greased pudding mold and cook in the oven at 180 degrees for about 25 or 30 minutes.
- Melt the 70% chocolate and cover the pudding with it. Take to the fridge until consumed! To enjoy!

PROTEIN OREO DONUTS
You will need:
- Oatmeal 3/4tz
- SYSTEM LS Nourish Shake vanilla 1 tablespoon
- Bitter cocoa powder 1 tbsp
- Baking powder 1 tsp
- Salt 1 pizza
- Eggs 2
- Coconut oil 2 tbsp
- Greek yogurt 1/4tz
- Liquid sweetener 4 tbsp
- Vanilla extract 1 tsp
- Almond flour 1 tbsp
Addition:
- Greek yogurt 1/4tz
- Stevia 1 tbsp
- Oreos 3
Recipe:
- In a bowl, mix the dry ingredients well: oatmeal, vanilla protein, bitter cocoa powder, baking powder and a pinch of salt. Reserve
- In another bowl, beat the eggs until just a little foamy. Add the melted coconut oil, Greek yogurt, sweetener, vanilla and beat until integrated.
- Add the dry ones little by little while continuing to beat, until everything is well incorporated.
- Lastly, add the tablespoon of oatmeal and mix a bit.
- Put the mixture in donut molds (you can also make cupcakes) and take to the preheated oven, 180 degrees for about 20 minutes. Let cool and finish with a Greek yogurt cream mixed with stevia, a little crushed oreos on top and enjoy!

SWEET PROTEIN TACOS
2 servings
You will need:
- Egg 1 + egg white 1
- Almond milk 1 dash
- Vanilla extract 1 tsp
- SYSTEM LS Nourish Shake vanilla flavor 3 heaped tbsp
- Baking powder 1 tsp
- Stevia 1 tbsp
- Cinnamon 1 tsp
Stuffed:
- Banana 1
- Peanut butter 1 tbsp
- Greek yogurt 1 tbsp
- Chocolate sauce %0 kcal
MACROS: (per serving)
- Kcal 171
- Carbs 24g
- Protein 21g
- Fats 16g
Recipe:
- Put in a small bowl the egg with the white, a splash of almond milk, vanilla extract and beat a little until integrated.
- Add the vanilla protein, baking powder, stevia and cinnamon. Integrate well.
- Cook in a hot greased pan for about 2 minutes, turn the tortilla over and cook for 1 more minute.
- Fill with a tablespoon of spreadable peanut butter, Greek yogurt, and a sliced banana.
- Close the taco, cut in the middle to obtain two and finish with chocolate threads. To enjoy!

SQUARE SPONGE CAKES WITH ORANGE FROSTING
6 servings
You will need:
MACROS: (per serving)
Recipe:
You will need:
- Sweet potato 1
- Eggs 3
- Oatmeal 3/4 cup
- SYSTEM LS Nourish Shake vanilla flavor 1/3 cup
- 1/2 orange zest
- 1/2 orange juice
- Baking powder 1 tbsp
- Salt 1 pinch
- Sweetener 5 tbsp
- Plain yogurt 2 tbsp
- Sweetener 1 tsp
- Orange juice 1 dash
MACROS: (per serving)
- Kcal 114
- Carbs 16g
- Protein 9g
- Fat 2g
Recipe:
- Steam the sweet potato and let cool.
- Put the sweet potato in the processor along with all the other ingredients and process very well for a few minutes. You can do it by hand by integrating everything in an energetic way.
- Pour the preparation into a previously greased pudding mold (or a square one) and bake in a preheated oven at 180 degrees for about 20 or 25 minutes.
- Unmold, cut into squares and make the glaze by mixing the yogurt, sweetener and a splash of orange juice in a cup.
- Spoon the glaze over the top of the square biscuits and add some dark chocolate chips. To enjoy!

PEANUT BUTTER PROTEIN SANDWICH
6 servings
You will need:
MACROS: (per serving)
Recipe:
You will need:
- Lactal integral bread 6 slices
- Peanut butter 3 tbsp
- SYSTEM LS Nourish Shake vanilla flavor 1 scoop
- Sugar-free blueberry jam 3 tbsp
MACROS: (per serving)
- Kcal 111
- Carbs 15g
- Protein 6g
- Fats 3g
Recipe:
- Toast the 6 slices of whole wheat lactal bread.
- Mix the peanut butter with the vanilla protein.
- Spread 3 pieces of toast with the protein butter mixture.
- Put a tablespoon of blueberry jam on the 3 toasts and close the sandwich with another toast. Cut sandwiches in half to make 6 servings. If you want you can cut the edges. To enjoy!

PROTEIN WAFFLE TOWER
2 servings
You will need:
You will need:
- Egg whites 2
- SYSTEM LS Nourish Shake vanilla flavor 2 tablespoons
- Oatmeal 1 tbsp
- Sweetener 1 tsp
Addition:
- Greek yogurt 3 tbsp
- Red fruits 2 tbsp
- Maple syrup 1 tbsp
MACROS: (per serving)
- Kcal 201
- Carbs 20g
- Protein 17g
- Fats 6g
Recipe:
- Vigorously mix the waffle ingredients.
- Grease a waffle iron and pour the mixture when it is hot. You can also use a pan and make pancakes if you don't have a waffle maker.
- Form the waffle tower and between layer and layer put a little Greek yogurt.
- Above all, put the red fruits and a tablespoon of maple syrup. To enjoy!

YOGURT AND PROTEIN CARROT CAKE
You will need:
- Greek yogurt 1 cup
- Egg whites 6
- Almond milk 1/4 cup
- Sweetener 5 tbsp
- Boiled carrot, pureed 1 cup
- Cinnamon 1 tbsp
- 1 tsp ground ginger
- SYSTEM LS Nourish Vegan vanilla flavor 1/4 cup
Topping:
- Greek yogurt 3 tbsp
- Sweetener 1 tbsp
- Chocolate sirup 0 sugar
Recipe:
- Cook the carrot boiled (or steamed), puree or process them, let it cool.
- Add the puree to a blender and incorporate all the other ingredients. Blend for a few minutes until everything is completely integrated.
- Pour the preparation into a previously greased 20 or 22 cm diameter cake mold and bake at 170 degrees for 1 hour. Let cool.
- Then add Greek yogurt mixed with sweetener and spread all over the cake. Finish with a chocolate sirup and enjoy!

FLUFFY BROWNIE
8 servings
You will need:
- Eggs 4
- Erythritol 1 tz (or mascabo sugar)
- Coconut oil 160 gr
- Bitter cocoa powder 2 tz
- Oatmeal 1 tsp
- SYSTEM LS Nourish Shake vanilla flavor 2 scoops
- Walnuts to taste
MACROS: (per serving)
- Kcal 483
- Carbs 36g
- Protein 16g
- Fats 30g
Recipe:
- Beat the eggs in a bowl with erythritol (or mascabo sugar) until integrated.
- Add the melted coconut oil to the preparation, while we continue beating.
- Add the bitter cocoa powder and continue beating until integrated.
- Finally, add the oats, the vanilla protein and reintegrate completely.
- Grease and flour (with bitter cocoa powder) a square baking dish. Pour the brownie preparation and smooth with a spatula.
- On top, fill with walnuts and bake in a preheated oven at 180 degrees for about 35 minutes. Cut into square portions and enjoy!

STUFFED PROTEIN PANCAKE
You will need:
- Egg whites 4
- Almond milk 1 splash
- 1 tbsp coconut oil
- SYSTEM LS Nourish Shake vanilla flavor 1 tablespoon
- 1 tsp vanilla extract
- Sweetener to taste
- 1 tsp baking powder
- Banana 1
- Chocolate syrup 0 to taste
- Coconut flakes 1 handful
Recipe:
- In a bowl, beat the whites well with the milk, the melted coconut oil, sweetener and vanilla.
- Add the protein and the baking powder, integrate very well.
- In a hot greased pan, pour the mixture and cover the pan so that it also cooks on the top.
- We remove with a spatula and fill it with sliced bananas and chocolate syrup. Fold in more chocolate sauce and flake coconut on top. To enjoy!
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