A treat for Workout Wednesday (microwave cheesecake)

I’ve posted previously about when it’s ok to indulge; funnily enough, also in a blog entry featuring a nutritionally juiced-up cheesecake (what does this say about my feelings for creamy desserts, hmm…).  My basic rule of thumb is that if you’re not trying to lose weight, your “indulgent” calories should roughly correspond with your activity for the day (within reason), but shouldn’t be empty calories, either. (If you are trying to lose weight, indulgent calories consumed should be less than what you’ve burned – fill the extra space in your stomach with veggies!)

Entré microwave cheesecake.  Today I did a circuit of Chalean Extreme, and during the “push” month, we’re lifting even heavier with fewer reps than last month.  My goal, ultimately, is to get a lot stronger – strong enough to do a pull-up, something most women (including me, as of now) aren’t able to do.  But I’m not satisfied with being average, here…if the world comes crashing down and I have to run for my life, vaulting over earthquake fault lines and scrambling up cliffs (we’re talking a SERIOUS crash, here), I don’t want to be left behind because I couldn’t haul myself up a bare-faced rock ledge.  But I digress: the cheesecake, my post workout treat.

IMAG2211

Desserts in general tend to be high in fat and sugar, because this is a delightful combination for our taste buds.  Many are also low in protein, a nutrient that helps us to feel full, and to repair and build muscle post-exercise.  After a workout, it’s ideal to eat a combination of carbs and protein, so this recipe really fits the bill.

And you can make it in a microwave, instead of going through the whole “bake for an hour, chill for 5 hours” deal.

So here’s to your physical activity for the day – what was it, by the way? – remember that energy spent begets more energy in the future in the form of a stronger, healthier body :)

Microwave Cheesecake:

Ingredients:

  • 6 oz plain lowfat greek yogurt (I use Chobani 2%)
  • 1.5 Tbsp honey
  • 1 egg
  • 1 tsp vanilla
  • 1/2 Tbsp lemon juice
  • 1 oz cream cheese
  • 1 graham cracker (for crumbling on top)

Directions:
With a fork, mix the yogurt, honey, egg, lemon juice and vanilla until blended.  Stir in the cream cheese, breaking it up to combine (if you have a handheld mixer, that would work well).  Pour into a greased bowl (I used olive oil) and cover with waxed paper.  Microwave for 3-4 minutes at 60% power (depending on the strength of your micro).  The cheesecake should seem gelled, but may still look soft.  Place in the fridge until chilled (about an hour), then overturn onto a plate.  Crush graham cracker and sprinkle on top.

This version of a cheesecake is light and airy, with the same lemony sweet flavor as a classic cheesecake.  The nutrient analysis site I use was down to run the stats on this, but between the yogurt and the egg it has at least 23g of protein, and about 40g carbs from the yogurt, honey, and cracker.
IMAG2208 IMAG2209
post-microwave

IMAG2210 post-chilling, upturning, and sprinkling

IMAG2213 post-first bite…

IMAG2212 sweet and lemony, I tell you!

IMAG2214and, bye little cheesecake!

5 thoughts on “A treat for Workout Wednesday (microwave cheesecake)

  1. Pingback: 6 Foods You Can Make in a Microwave - Even at the Office |

  2. Pingback: What’s the Real Seal? (+sweetpotato & yogurt gnocchi with buttery sage) | WhyFoodWorks

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