Recipes

Hydrating Summer Recipes 

Hydrating Summer Recipes 

With the change of season and warmer weather, it’s important to pay attention to hydration. Drinking enough water is essential for all aspects of health and is one of the simplest habits to pay attention to if you aren’t feeling your best. If you drink caffeine or alcohol, exercise vigorously, or live in a hot or dry climate, you might need more water and electrolytes than you think. 

Electrolytes include the minerals magnesium, potassium, and sodium, which help with hydration, allowing your body to “hold on” to the water you drink. Since electrolytes and water are lost in sweat, it’s helpful to think about replacing them in with food and drink throughout the day. 

You’ll find electrolytes naturally in mineral-rich whole foods like vegetables, fruit, and nuts. Using an electrolyte powder has many benefits and can be used on its own or incorporated into easy recipes. 

Twenty2 Nutrition Stimulant-Free Electrolytes is an electrolyte blend containing electrolyte minerals, vitamin C, vitamin B6, vitamin B12, coconut water (an excellent source of potassium), fruit, greens, and ginger. It is pregnancy safe (and helpful for morning sickness), breastfeeding safe, and kid-friendly. 

Here are some healthy recipe ideas:

  1. Strawberry Watermelon Electrolyte Popsicles
  2. Watermelon Lemonade Spritzer 
  3. Refreshing Watermelon Salad 

Strawberry Watermelon Electrolyte Popsicles

Unlike many store-bought popsicles, these popsicles contain clean ingredients and no added sugars. With the addition of electrolytes, homemade popsicles are great to have on hand for summer snacks or hydration support during labor.

Prep time: 10 minutes
Freeze time: At least 2 hours 
Servings: 6 

Ingredients
3 cups cubed watermelon, seeds removed
1 cup halved strawberries
1 scoop Twenty2 Nutrition Stimulant Free Electrolytes
Juice from 1 lime
½ cup filtered water

Directions

  1. Place all ingredients in a blender and blend until combined. Pour into popsicle molds and freeze until solid. Enjoy! 

Nutrition facts (1 serving/1 popsicle): 25 calories, 0 grams protein, 0 grams fat, 6 grams carbohydrate, 1 gram fiber


Watermelon Lemonade Spritzer 

This spritzer recipe makes a fun summer mocktail or cocktail with the added benefit of hydration support. Feel free to mix up the flavor by using your favorite berries and herbs in different combinations. 

Alcohol is dehydrating and can deplete electrolytes and other nutrients, leaving you hungover. Adding electrolyte powder to your beverage may help to counteract these adverse effects. Note that the alcohol in this recipe is optional, for an alcohol-free version, simply omit. 


Prep time: 5 minutes
Servings: 1

Ingredients
¼ cup raspberries
3 leaves fresh mint
1 teaspoon fresh squeezed lemon juice
1 scoop Twenty2 Nutrition Stimulant Free Electrolytes
Ice 
1 ounce vodka or alcohol of choice (optional)
5 ounces sparkling water
1 lemon slice 

Directions

  1. In the bottom of a wide-mouthed glass, add the raspberries, fresh mint, lemon juice, and electrolytes. Muddle with a spoon.
  2. Fill the glass with ice. Add the alcohol, if using. Slowly fill the glass with the sparkling water so it doesn’t bubble over. Top with a lemon slice. 

Nutrition facts (1 serving/1 spritzer without alcohol): 20 calories, 0 grams protein, 0 grams fat, 5 grams carbohydrate, 2 grams fiber


Refreshing Watermelon Salad 

While adding electrolytes to foods instead of beverages may seem strange, Twenty2 Nutrition Stimulant Free Electrolytes offers a sweet flavor from stevia and monk fruit that can be used to balance flavors in more savory dishes. This recipe uses the electrolytes in place of the sweetener in a salad dressing for a watermelon, tomato, and cucumber salad. 

Prep time: 10 minutes
Servings: 4

Ingredients
4 cups cubed watermelon 
1 large heirloom tomato, diced
1 small cucumber, diced
1/4 of a red onion, thinly sliced
4 cups arugula
¼ cup coarsely chopped almonds 
2 ounces feta cheese
2 tablespoons finely chopped fresh mint (or basil) 
3 tablespoons olive oil
¼ cup balsamic vinegar (or red wine vinegar or champagne vinegar)
1 scoop Twenty2 Nutrition Stimulant Free Electrolytes
¼ teaspoon sea salt
¼ teaspoon black pepper

Directions

  1. In a large bowl, add the watermelon, tomato, cucumber, red onion, arugula, almonds, feta, and mint. 
  2. In a small bowl, whisk the olive oil, vinegar, electrolyte powder, salt, and pepper until well combined. Pour over the salad and gently toss. Serve immediately. 

Nutrition facts (1 serving): 245 calories, 6 grams protein, 18 grams fat, 18 grams carbohydrate, 3 grams fiber


Paying attention to water and electrolytes throughout the day helps sustain energy in the summer heat. We hope these quick recipes offer some inspiration for different ways you can incorporate electrolytes into your summer routine. 

Morgan Snyders
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Whey Protein Recipes for the Whole Family

Whey Protein Recipes for the Whole Family

Whey protein is one of the most abundant proteins found in dairy. It is incredibly supportive for athletic performance and muscle development. But you don’t have to be a bodybuilder to reap the benefits of this complete protein! Consuming whey in whole dairy foods and supplements helps:

  • Maintain muscle mass
  • Support muscle growth
  • Correct malnutrition and promote weight gain
  • Support wound healing and recovery from injury or surgery 
  • Increase glutathione, the body’s “master antioxidant”

Twenty2 Nutrition Grass Fed Whey Protein is sourced from Wisconsin cows raised on pasture. Unlike other whey proteins that may be difficult to digest for some, Twenty2 Nutrition adds digestive enzymes to increase digestibility. For those with dairy allergies or sensitivities, try collagen egg protein or vegan protein instead. 

The simplest way to enjoy whey is to mix a scoop into a glass of water or milk. However, the options don’t end there. Whey protein works well in smoothies, bars, and as a flour substitute in baked goods. Below you’ll find recipes for:

  1. Grass-Fed Whey Protein Waffles,
  2. Double Chocolate Protein Muffins,
  3. And Gut-Friendly Whey Protein Smoothie.

Enjoy! 


Grass-Fed Whey Protein Waffles

These yummy waffles use protein powder instead of flour for a higher protein, lower carb alternative to traditional waffles. The extra protein with meals and snacks helps to balance blood sugar and ward of cravings throughout the day. Try them for Sunday brunch, a post-workout snack, or an easy make ahead breakfast for weekdays. 

Prep time: 10 minutes
Cook time: 10 minutes
Servings: 4

Ingredients

2 ripe bananas 
4 eggs
½ cup almond milk (or milk of choice)
2 tablespoons coconut oil, melted 
2 tablespoons coconut flour 
1 teaspoon non-aluminum baking powder
4 scoops Twenty2 Nutrition Grass Fed Whey Protein 
Coconut oil for cooking, if needed

Optional toppings: butter, real maple syrup, fresh berries, sliced banana, almond butter, or peanut butter.

Directions

  1. Turn on a waffle iron and set it to medium; allow to heat. 
  2. In a high-speed blender, add the bananas, eggs, almond milk, melted coconut oil, coconut flour, and baking powder. Blend until smooth. 
  3. Add the grass-fed whey protein. Blend again, stopping mid-way to scrape down the sides, and then continue blending. 
  4. Brush a little melted coconut oil on the waffle iron if needed. Pour ¼ of the batter into the hot waffle iron to cook. Note that these waffles will brown more than a typical flour-based waffle. 
  5. Remove the waffle when cooked through and repeat with the remaining batter. Store cool leftovers in the fridge or freezer and pop them in the toaster to reheat. 

Nutrition facts (1 serving/1 waffle without toppings): 310 calories, 32 grams protein, 13 grams fat, 19 grams carbohydrate, 3 grams fiber



Double Chocolate Protein Muffins

Do you crave something sweet and chocolatey that also contains nutritious ingredients? Look no further than these muffins! And as a bonus: they’re much higher in protein than other muffins. A food processor makes mixing batter easy and saves on dishes. However, you could also mix the wet ingredients in a bowl by hand and then mix in the dry ingredients. 


Prep time: 10 minutes
Cook time: 12 minutes
Servings: 12

Ingredients
1.5 cup almond flour
3 scoops Twenty2 Nutrition Grass Fed Whey Protein
½ cup cacao powder
½ cup coconut sugar 
½ teaspoon sea salt
½ teaspoon baking soda
½ cup coconut oil (or 1 stick of butter), softened
¼ cup applesauce
3 eggs
1 teaspoon vanilla extract
1/3 cup chocolate chips

Directions

  1. Preheat the oven to 350 degrees F. Line a muffin tin with parchment muffin liners.  
  2. In a food processor fitted with the “S” blade, add the almond flour, whey protein, cacao, coconut sugar, sea salt, baking soda, coconut oil, applesauce, eggs, and vanilla. Process until smooth, stopping midway to scrape down the sides and then mix again. The mixture will be thick and sticky. 
  3. Using a ¼ cup measuring cup as a scoop, scoop the batter into the lined muffin tin. Top each muffin with several chocolate chips and press into the batter with the back of a spoon.
  4. Bake for 12 minutes. Let the brownies cool for 5-10 minutes before eating.
  5. Store leftovers in a covered container in the fridge or freezer.

Nutrition facts (1 serving/1 muffin): 305 calories, 14 grams protein, 20 grams fat, 19 grams carbohydrate, 6 grams fiber


Gut-Friendly Whey Protein Smoothie

When you put together a smoothie, you might think about macronutrients and convenience, but a smoothie is also a great way to include gut-healthy ingredients like probiotics, prebiotics, and fiber. Probiotics, or beneficial bacteria, colonize the digestive tract and provide health benefits. Prebiotics provide the food, like fiber, that the probiotics eat.

This smoothie contains probiotics from yogurt and a probiotic supplement, prebiotics from the banana, fiber from flax seeds, and digestive enzymes from Twenty2 Nutrition Grass Fed Whey Protein. 

Pro tip: Grind whole flax seeds in a coffee grinder for maximum nutrition and freshness.

Prep time: 5 minutes
Servings: 1

Ingredients

1 banana
1/3 cup unsweetened Greek yogurt (or yogurt of choice)
1 scoop Twenty2 Nutrition Grass Fed Whey Protein
2 teaspoons ground flax seeds
1 cup unsweetened hemp milk (or milk of choice)
Handful of ice
1 capsule Twenty2 Nutrition Probiotic (optional)

Directions

  1. Add the banana, unsweetened yogurt, whey protein powder, ground flax, milk, and ice to a high-speed blender. If adding a probiotic, open the capsule, dump the contents into the blender, and discard the capsule. 
  2. Blend until smooth and enjoy immediately. 

Nutrition facts (1 serving/1 smoothie): 360 calories, 32 grams protein, 11 grams fat, 38 grams carbohydrate, 7 grams fiber


If you want to increase lean muscle, maintain strength, or get back to the gym after having a baby, incorporating whey protein powder is a smart way to support your fitness goals with your daily nutrition. Hopefully, these recipes will give you some inspiration for creative ways to use whey in your kitchen that the whole family will love. 

Morgan Snyders
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Easy Recipes Using Twenty2 Greens

Easy Recipes Using Twenty2 Greens

Do you have a hard time eating your greens? Or, even more likely, getting your kids to eat theirs? Well, not to fret, Twenty2 Greens is designed with you in mind. Twenty2 Greens is a powdered superfood supplement and the perfect addition to many things that you already make in your kitchen, including:

  • Eggs
  • Soups
  • Smoothies
  • Pancakes
  • Hummus
  • Muffins
  • Oatmeal
  • Energy Balls
  • Crackers
  • And more! 

Really, your only limitation with this greens powder is your imagination!


With 9.5 servings of veggies in one scoop, even adding a single scoop to a recipe is a great way to boost nutrition. Below you’ll find a few of our favorite ways to use Twenty2 Greens with recipes for our favorite Twenty2 Nutrition Green Smoothie, Green Super Seed Bars, and Homemade Fruit Gummies. 



Twenty2 Nutrition Green Smoothie


Green juice is a popular way to increase nutrients found in green vegetables, detoxification, and overall wellness. Although green juice has its place, a downside is that juicing removes the fiber from fruits and vegetables. On the other hand, blending allows you to consume the whole vegetable in an enjoyable and easy way. And reap the benefits of all the phytonutrients, vitamins, minerals, and fiber. Add Twenty2 Greens for even more nutrition in just one glass! 


Prep time: 5 minutes

Servings: 1


Ingredients

1 cup frozen pineapple 

1 scoop Twenty2 Greens

¼ of a medium avocado

1 celery stalk, cut in half

1 2-inch piece of cucumber

½ cup baby spinach (or greens of choice) 

Juice from ½ of a lime 

1 cup unsweetened almond milk (or milk of choice)

Ice (optional)


Directions

  1. Place all ingredients in a high-speed blender and blend until well combined and creamy. Enjoy immediately! 

Nutrition facts (1 serving/1 smoothie): 185 calories, 4 grams protein, 8 grams fat, 30 grams carbohydrate, 7 grams fiber


Green Super Seed Bark


This fun snack tastes sweet, has a chewy texture, and is packed with nutrition. Seeds are an important source of minerals, protein, and healthy fats to support growth, brain health, and more. By adding greens along with the seeds, you’ll increase the nutrient density of these bars in a kid-friendly way. Whip up a batch today so you have snacks ready throughout the week!


Prep time: 10 minutes

Cook time: 12 minutes

Servings: 8


Ingredients

¾ cup raw sesame seeds

½ cup raw sunflower seeds 

2 tablespoons chia seeds

2 tablespoons raw pumpkin seeds

1 scoop Twenty2 Greens

¼ cup + 1 tablespoon honey

Pinch of sea salt


Directions

  1. Preheat the oven to 350 degrees F. Line a cookie sheet with parchment paper. 
  2. In a bowl, mix all the ingredients. If your honey is crystallized, soften it for 10 seconds in the microwave before adding it to the bowl. 
  3. Spread the mixture onto the parchment paper and form together with your fingers, so it’s about ¼ inch thick. For crispier bars, spread even thinner. Note that this mixture will be sticky.
  4. Place in the oven for 12 minutes or until the edges of the bars appear golden. 
  5. Remove from oven. Allow to completely cool, about 1 hour. Break or cut into individual bars. Store leftovers in an airtight container. 

Nutrition facts (1 serving/1/8th of recipe): 195 calories, 6 grams protein, 14 grams fat, 16 grams carbohydrate, 3 grams fiber


Homemade Fruit Gummies 


Fruit gummies are a simple, kid-friendly snack to make at home. Gummies are also a great way to add supplemental nutrition to your children’s diet. For example, incorporate vitamin C powder and elderberry syrup into gummies for extra immune support in the fall and winter. All year round, add Twenty2 Greens to increase vitamins, minerals, and phytonutrients found in green vegetables. Getting your kids to eat their greens has never been so easy! 


Prep time: 10 minutes

Set time: 1 hour

Servings: 4


Ingredients

1 cup tart cherry or pomegranate juice 

3 tablespoons gelatin powder

1 scoop Twenty2 Greens


Directions

  1. Pour the juice into a saucepan. Sprinkle gelatin over the juice and allow it to dissolve for about a minute. 
  2. Place the pan over low-medium heat and allow to gently heat (do not boil), occasionally stirring until all the gelatin dissolves, about 3-4 minutes. 
  3. Remove from heat and whisk in the greens powder.
  4. Pour the juice mixture into silicon molds and let set in the fridge for 1 hour. Alternatively, pour the mixture into a glass container, place in the fridge for 1 hour. Then, slice or use cookie cutters to make desired shapes. Store in the fridge. 

Nutrition facts (1 serving/1/4 of the recipe): 65 calories, 6 grams protein, 0 grams fat, 10 grams carbohydrate, 0 grams fiber


As you can see, there are many fun and easy ways to use Twenty2 Greens in the kitchen. While mixing with water or into a smoothie seems like the obvious choice, greens can be incorporated into various snacks and meals to increase nutrition for the whole family. Let us know how you like to use Twenty2 Greens! 

 

Written by: Ryah Nabielski, MS, RDN

Morgan Snyders
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Easy Snacks Using Collagen-Egg Protein

Easy Snacks Using Collagen-Egg Protein

Are you looking for a healthy snack to keep you full and satisfied? Make sure it includes protein! Protein helps to regulate blood sugar and appetite between meals. It fills you up to fuel your day. When running the kids around town or hitting the gym, focus on protein-rich snacks to keep your energy stable. Protein snacks will up-level your performance, boost your mood, and give you the energy you need to get things done. 


Collagen egg protein is a versatile protein powder that you can easily add to beverages, baked goods, and various homemade snack items. Made from grass-fed collagen and whole eggs, this protein powder provides all the essential amino acids, helping you to meet your daily nutrition needs. 


We know snacks need to be easy to make and grab to fit in your day. Below you’ll find recipes for three protein-based snacks to keep you satisfied. They all can be prepared ahead of time and utilized throughout the week. 


  1. Strawberry Vanilla Protein Smoothie
  2. Double Chocolate Peanut Butter Protein Cookies
  3. Oatmeal Raisin Energy Balls 


Strawberry Vanilla Protein Smoothie 


This simple smoothie offers big flavor and balanced nutrition for a quick, nourishing snack. Save even more time with smoothies by portioning out the ingredients (except the milk) in a freezer-safe container and storing your “smoothie packs” in the freezer. When you need a smoothie, simply dump the contents in your blender, add milk, and you have a snack in one minute’s time. Note that adding the optional greens will change the color of the smoothie.


Prep time: 5 minutes

Servings: 1


Ingredients

1 cup frozen strawberries

½ small banana 

1 scoop Twenty2 Nutrition Vanilla Delight Collagen Egg Protein

1 tablespoon hemp seeds

1 cup unsweetened almond milk 

A few ice cubes (optional)

½ scoop Twenty2 Greens (optional)


Directions

  1. Place all ingredients in a high-speed blender and blend on high until well combined. Enjoy immediately! 

Nutrition facts (1 serving/1 smoothie without optional greens): 350 calories, 26 grams protein, 13 grams fat, 39 grams carbohydrate, 7 grams fiber



Double Chocolate Peanut Butter Protein Cookies


Cookies aren’t just for dessert anymore! These cookies are low in sugar and packed with protein, making them an excellent sweet yet satisfying snack that won’t cause you to crash. Whip up a double batch this weekend and keep them on hand. You’ll be glad you did!


Prep time: 10 minutes

Cook time: 

Servings: 10


Ingredients

1 cup natural peanut butter, well stirred

2 tablespoons coconut sugar

2 scoops Twenty2 Nutrition Chocolate Vanilla Swirl Collagen Egg Protein

1 large egg

½ teaspoon baking soda

1/8 teaspoon sea salt 

½ cup dark chocolate chips 


Directions

  1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper. 
  2. In a large bowl, combine peanut butter, coconut sugar, collagen egg protein, egg, baking soda, and sea salt. Stir to combine thoroughly. Add chocolate chips and mix in until evenly distributed. 
  3. Roll about 2 tablespoons worth of dough in your hands. Then, press down on the baking sheet. Repeat with the remaining batter until you have 10 cookies.
  4. Bake for 12 minutes, until the cookies begin to brown. Let cool completely as cookies will hold together better when cool. 
  5. Store leftovers in a covered container in the fridge or freezer.

Nutrition facts (1 serving/1 cookie): 245 calories, 12 grams protein, 18 grams fat, 13 grams carbohydrate, 3 grams fiber



Oatmeal Raisin Energy Balls 


This quick energy ball recipe comes together easily for a protein and energy-packed snack. Whether you use these to fuel your workouts or make for the kids after school, you’ll have peace of mind that you offer the very best nutrition for yourself and your family. 


Prep time: 10 minutes

Servings: 14


Ingredients

¾ cup rolled oats

1 scoop Twenty2 Nutrition Cinnamon Oatmeal Collagen Egg Protein 

1 cup almond butter

2 teaspoons coconut oil, softened 

½ teaspoon cinnamon 

Pinch of sea salt

¼ cup raisins

¼ cup chopped walnuts


Directions

  1. In a bowl, mix the rolled oats, collagen egg protein, almond butter, coconut oil, cinnamon, and salt until well mixed. Mix in the raisins and walnuts. (If your batter is dry, add additional coconut oil until you reach the desired consistency).
  2. Roll dough into 1-inch balls. Refrigerate for 1 hour before serving and store leftovers in the fridge. 

Nutrition facts (1 serving/1 energy ball): 165 calories, 7 grams protein, 13 grams fat, 9 grams carbohydrate, 3 grams fiber



We hope these recipes provide ideas about incorporating more protein, and specifically Twenty2 Nutrition Collagen Egg Protein, into your days. While smoothies are probably the easiest way to use protein powder, collagen egg protein lends itself to various other snacks, including cookies and energy balls. Let us know how you use collagen egg protein in your kitchen!
Morgan Snyders
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