Recipes

Homemade Peanut Butter Protein Bars

Ingredients:

  • 1 cup natural peanut butter
  • 1 cup PB2 (dehydrated peanut butter powder)

  • 1/4 cup honey
  • 1/2 cup Stevia for baking

  • ¼ cup water
  • 2 ½ cups dry uncooked old-fashioned oatmeal
  • 2 cups protein powder (I used chocolate flavored.)
  • ½ cup Flax Mill
  • 1 tsp vanilla or to taste
  • Cinnamon to taste

Directions:

  1. Combine peanut butter, honey and vanilla and Stevia in a large nonstick pot and warm up over a low heat until mixed. (May be a bit runny.)
  2. Mix dry ingredients in a bowl.
  3. Pour peanut butter/honey mixture in the bowl with the dry ingredients.
  4. Stir. This is when you add the water needed to make it less crumbly. I even use my hands to really mix it together nicely.
  5. Press into a 9×9-inch pan that you’ve sprayed with non-stick spray.
  6. Put in the fridge for about 30 minutes.
  7. Remove from fridge and cut into 16 equal bars.
  8. Wrap each bar in wax paper. Although, you don’t need to store them in the fridge, I do because I like it cold.

Chocolate Protein Non-Dairy “Frosty”

  • 3 1/2 cups original almond milk, heated
  • 1 teaspoon vanilla extract
  • 1/2 cup Amaretto (optional—could also use a bit of honey)
  • 4 egg yolks
  • 1 egg
  • 1 scoop of protein powder (the flavor you choose will be the predominant flavor)
  • 2 tbls unsweetened cocoa (if you want it to be chocolate)
  • Cinnamon to taste
  1. In a food processor (I actually used a Ninja), beat the egg yolks until light and fluffy (about two minutes); pour the hot almond milk into whipped egg yolk. Mix again thoroughly.
  2. Heat the mixture on a stove or microwave, stirring constantly with a wooden spoon, cook until the custard thickens enough that it coats the back of a spoon. I microwaved it a minute at a time and stirred after each minute.
  3. Immediately remove the custard from the heat and continue to stir the custard for a minute so it does not overcook.
  4. Pour back into your mixer. Add the vanilla extract, Amaretto, Protein powder, cinnamon and cocoa. Mix.
  5. Put in the freezer for about an hour.
  6. Fill a large zip lock bag with ice; add 1/2 cup table salt
  7. Put the custard in a smaller zip lock bag. (Remove all the extra air.)
  8. Seal ice cream mixture bag well and place inside larger bag with ice/salt; seal well.
  9. Shake vigorously for about 8 min. until mixture becomes like a Frosty.

I found it best to put a towel around the bags as I was sloshing them back and forth so my hands didn’t get so cold. The kids thought this was fun, so I let them take turns at “churning” the ice cream. Once you’ve gotten it to a consistency that you like, serve and enjoy!

Blueberry Protein Pancakes

Ingredients
1 cup oat flour
1 tsp baking powder
1 tsp milled flax
7 egg whites
1 egg
2 bananas
½ cup berries
1½ scoops flavored protein powder (I had chocolate on hand)
1 tbs honey
Cinnamon to taste

Directions
If you don’t already have oat flour, make your own by grinding oatmeal in a coffee bean grinder or a Bullet blender. Mix dry ingredients together. Whisk eggs together to help them froth. Once you have a consistency you prefer, scoop a 1/3 cup of batter on skillet that you’ve sprayed with cooking spray. Cook on top of the skillet like you would a regular pancake. Top with honey or additional fruit. Enjoy!

Makes about 12 pancakes.

Vegan Quinoa Burgers

Ingredients:
1 1/2 cups cooked quinoa
2/3 cup hummus OR 1/2 cup mashed cooked chickpeas + 2 Tbsp water
2 Tbsp tomato paste
2 Tbsp ground flaxseed
1 Tbsp light soy sauce
1 tsp dried basil leaf
1/2 tsp dried thyme
1/2 tsp cumin
1 tsp Maroccan coriander
1/2 tsp paprika
1/2 tsp garlic powder
pepper to taste

Directions:
Heat a non-stick frying pan on med. low
Blend all ingredients in a bowl or food processor
Form into 3 inch patties
Spray the pan with non-stick cooking spray and “Fry” on medium heat, 5 minutes each side or until browned and firm.

Healthier Peanut Butter Cookies

This is a slightly modified version of a recipe I found on www.wholegraingourmet.com.

Ingredients:

Dry Stuff

3/4 c white whole wheat flour
3/4 c oats
1/4 cup packed natural brown sugar
1/2 tsp baking soda
1 tsp cinnamon

Moist Stuff

1 1/4 c creamy natural peanut butter
3/4 c honey
1 egg
2 tsp vanilla

Preparation:

Combine dry ingredients
Combine moist ingredients
Mix dry and moist ingredients together.
Cool in the fridge for 20 minutes.
Roll into 1″ balls on a parchment-lined cookie sheet or baking sheet for cookies.
Flatten with a fork if you like.
Bake at 375 for 8-12 minutes – edges will be slightly browned – be careful not to burn as honey browns fast.
Sprinkle a smidge of organic raw sugar on the top for looks.

Low Fat/Lower Calorie Banana Bread

2 1/4 c. whole wheat flour
1 c. sugar (I prefer raw cane sugar)
½ c Splenda sugar replacement
1 tsp. salt
1 1/4 tsp. baking powder
1 1/4 tsp. soda
2/3 c. skim milk
1/2 c. plain nonfat yogurt
2 tbsp. unsweetened applesauce
2/3 c. egg whites or egg beaters
1 1/2 c. mashed ripe bananas
1 tsp. vanilla
1 tsp. cinnamon (or to taste)

Heat oven to 350 degrees. Measure all ingredients into large mixer bowl and blend 1/2 minute on low speed, scraping bowl constantly. Beat 3 minutes on high and pour into either 2 loaf pans or 1 square baking pan. Bake 50 minutes to 1 hour or until wooden pick inserted in center comes out clean.

Baked Cinnamon Apples

3 medium apples, cored and sliced (not peeled)
1 tablespoons Splenda brown sugar
3/4 teaspoon ground cinnamon
2 tablespoons fat free French Vanilla liquid coffee creamer
2 tablespoons water
¼ cup raisins
1. Preheat oven to 350°F
2. Put all ingredients in a gallon plastic zipper bag and shake until apples are evenly covered.
3. Place in an 8” x 6” x 2” glass casserole dish and cover with foil.
4. Bake in oven for 20 minutes or until apples are tender. Serve warm.
5. Can be served with fat free whipped topping.
Makes about 6 servings.

Chrissy’s Microwave Meatloaf (my kids LOVE this one)

2 lbs lean ground turkey
1 6 oz can of tomato juice
1 large egg
¼ cup chopped onion
1 tsp. garlic powder (or to taste)
½ tsp. salt
1/8 tsp. fresh ground pepper (or to taste)
16 Low Sodium Wheat Crackers (Central Market brand is great!)
or your favorite brand of healthy crackers or chips
Topping:
½ cup ketchup (use no-sugar added ketchup if you want to be healthier)
¼ cup Splenda brown sugar

Put wheat crackers in a zipped baggie and crush them. Combine crushed crackers and the first 7 ingredients in a medium bowl. When well combined, place into either a glass loaf cooking dish or in a square glass cooking dish of equal size. Flatten and spread the mixture out so it fills the dish. Make a 2” diameter hole in the center of the mixture. Combine the ketchup and brown sugar in another small bowl. Once completely combined, spread it on the top of the loaf. Cook in the microwave at High for 20 to 25 minutes or until meatloaf is firm. Rotate once during cooking time if your microwave doesn’t rotate automatically. Let meatloaf stand covered for 5 minutes before serving. Serves 4 to 6 people.

Whole Wheat Vanilla Pancakes

(This recipe yields 4 servings)

• 1 cup whole wheat flour
• 2 Tablespoons sugar (raw cane sugar)
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 cup of egg whites
• 1/8 block of fat free cream cheese
• 1/2 cup fat free milk
• 2 Tablespoons unsweetened applesauce
• 1 teaspoon vanilla extract
• 1 teaspoon cinnamon

In a large bowl, sift together the flours, sugar, baking powder, baking soda, cinnamon and salt.

In a separate bowl, beat the eggs until frothy. Add the cream cheese, milk, applesauce and vanilla and sir until well mixed.

Add the wet ingredients to the dry ingredients and stir until just mixed and moistened.

Set your griddle to medium-high and coat generously with cooking spray. Dollop the batter in 1/4 cup amounts per pancake. When bubbles appear on top and the edges appear dry, flip the pancakes and cook the other side to golden brown – about 2 minutes per side. Let them cool on a wire rack to avoid sogginess.

Healthy French Toast

(This recipe yields 5-6 servings)

• About 10 pieces of Nature’s Own Double Fiber bread
• 7 egg whites
• 2 teaspoons vanilla (or to taste)
• 1/4 cup fat free milk
• 2 teaspoons cinnamon (or to taste)

Combine all ingredients in a bowl or container that will allow you to dip the bread into it. Set your griddle to medium-high and coat generously with cooking spray. Once you’ve gotten the mixture to be somewhat frothy, dip your bread into the mixture on each side. Place on the griddle. Allow each side to cook for about 1 min/side or until the egg mixture is cooked thoroughly. Let them cool on a wire rack to avoid sogginess.

One thought on “Recipes

  1. gregory says:

    Hi I’ve tried a few of your recipes. I made a few tweaks, but they are GREAT thanks so much for posting these!!!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s