Frozen Yogurt Protein Bars


In our household there are about 10 containers of protein that sit atop our fridge. (The cabinet behind them is already full of them as well). Starting the day with a protein shake is something that I’ve learned early on from schooling and Nutrition courses, but also carried on through my day to day due to my partner. It’s seemed like a never ending search to find a protein powder that I enjoy. Most of the products I’ve tried are too chalky, or have an acrid-artificial taste. When I received my shipment of Grizzly Protein from Eat the Bar (ETB), I was thrilled.

Although blending up protein powder and water or milk is a great quick way to get your protein intake in the morning, the Chef in me needs more. It’s been 100 degrees everyday this week, and really influenced this recipe. I wanted to create something that was healthy and delicious and packed full of protein that I could take on the go in the morning. What I achieved was a delicious morning treat that was not only packed full of flavor but full of protein.

ETB Frozen Yogurt Protein Bars

2 level scoops ETB Ice Cream Sandwich

1/2 cup cold coffee, (I use whats leftover from that morning)

1 T cocoa powder

2 cups nonfat greek yogurt

1) Mix the protein and cocoa powder in with the coffee, whisking until combined. Make sure there are no lumps.

2) Mix in yogurt, stir to combine.

3) Fill a piping bag, or ziplock bag with the mix. You can snip off the end of a ziplock bag to achieve the same effect.

4)Pipe the mixture into 6 popsicle molds.

5)Freeze for at least 4 hours, preferably overnight, and enjoy!

You could easily add in chopped up fruit, chocolate, nuts. Anything you would like to add. These pops are great in the morning or post workout.

Eat The Bear is an American made protein powder, that focuses on providing a high quality, delicious product and a good price point. I am a big fan, and will be creating recipes including protein to promote healthy living.

ETB’s saying is “Some days you eat the bear, and some days the bear eats you.” Reminding us that we are in charge of our own lives and to ultimately take steps to better ourselves.

Take a moment to check out Eat The Bear and all their great products at


Sean Gallagher


Effortless Sticky Buns


I am not a baker, that is for sure. I do however love to have guests over, and to entertain. This last weekend we had some friends visiting us in Philadelphia from New York City and I wanted them to have a sweet treat in the morning. Not sure what to make, and I scoured the fridge and freezer. I like to keep a package of puff pastry in the freezer, I use it for all types of appetizers and entrees, and desserts as well. I decided to make a breakfast treat with puff pastry.

Sticky buns are traditionally made with a yeast dough, and take a good amount of time to prepare. Using puff pastry, I get a very similar effect with about a fourth of the work.

Try this recipe out, its super simple and satisfying!

Effortless Sticky Buns

Makes 8

1 package of puff pastry

1 cup brown sugar

1/2 cup white sugar

splash vanilla

1 stick butter

2 T cinnamon

sprinkle salt

1 cup toasted cashews finely chopped

1: In a small bowl mix together the two sugars. Take half the sugar mixture and mix with one stick softened butter. Add the vanilla, and 1 T cinnamon.

2: Take the other half of the sugar mixture and add the other T of cinnamon.

3: In a small baking dish, smear the butter mixture evenly across the bottom.

4: Take your finely chopped cashews and distribute them evenly over the butter mixture, patting them in.

5: Now unwrap your puff pastry, there ill be two sheets. Place them on a flat surface, and place one down and then the other sheet overlapping the edge by half an inch. Press firmly on the edge to make one long sheet of pastry.

6: Sprinkle the entire amount of sugar and cinnamon mixture across the pastry dough, covering it entirely.

7: Gently start rolling the bottom of the dough; roll very tightly to keep all the sugar in and get the classic cinnamon bun look.

8: Keep rolling until the whole sheet is rolled tightly into a cylinder.

9: Cut the cylinder into 8 equal portions.

10: Place the rolls into the baking dish, spaced 1 1/2 inches apart.

11: Gently press them down into the butter mixture.

12: Place into a 375° oven for about 45 -50 minutes, you want to check after 30 minutes to make sure that they are browning evenly, rotate them if need be.

13: Make sure that the dough is completely cooked through, if still doughy cook for an additional 10 minutes.

14: Let cool for 20 minutes, and then turn the dish over to reveal the chewy caramel on the other side of the buns.

This recipe is delicious and can be make in advance or morning of. They are great for breakfast or as a dessert.

Thank you for reading, I hope you try these out!

Sean Patrick Gallagher