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2005/02/17, 12:33 PM
These are most excellent! My kids love 'em! I also meke them with cinnamon chips, instead of carob, and they are tasty!
Pumpkin Carob Chip Muffins
3/4 cup splenda (or other sugar substitute)
1/4 cup canola oil
2 eggs or egg replacer equivalent (I use better n eggs)
3/4 cup canned pumpkin
1/4 cup water
1 1/2 cups whole grain pastry flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon ground cloves
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 teaspoon ground nutmeg
1/2 cup carob chips
Reynolds Muffin Baking Cups (can use the mini or XLarge size)
Directions
1 Preheat the oven to 400 degrees F (200 degrees C).
2 Mix sugar, oil, eggs. Add pumpkin and water. In separate bowl mix together the baking flour, baking soda, baking powder, spices and salt.. Add wet mixture and stir in chocolate chips.
3 Fill muffin cups 2/3 full with batter. Bake in preheated oven for 20 to 25 minutes.
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2005/02/17, 01:08 PM
where's the protein?...3/4 cup of splenda that sounds like a whole lotta splenda, remeber splenda is sweeter than surgar. how many doeas that make
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2005/02/18, 09:10 AM
It makes approximately 12 of the larger sized cups. There is protein in the flour and pumpkin, though I made a mistake and didn't realize this thread was just for "bodybuilding recipe's" opposed to healthier alternatives. It won't happen again.
~b
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2005/02/18, 09:38 AM
madbrenda - you can post healthy recipes here - i think your pumpkin muffins sound really good, my husband and daughter are pumpkin fanatics - so i will have to make them.
Justin - have your pumpkin muffin with a chicken breast.
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Vision without action is a daydream, Action without vision is a nightmare.
-- Japanese Proverb --
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2005/02/18, 09:53 AM
Oh, yeah, the egg product also has approximately 12g (equivalent of two eggs) total of protein. I use the product that is made from real eggs, it just doesn't have the cholesterol, egg whites can also be substituted.
If more protein is required, try replacing some of the pastry flour with soy flour.
asimmer - thanks! I hope y'all like 'em!
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2005/02/18, 10:03 AM
Black & White Chipotle Chili (Crockpot)
Makes 4 servings
1 (15 oz) can black beans, drained and rinsed (or 1 1/2 - 2 cups cooked beans)
1 (15 oz) can navy beans, drained and rinsed (or 1 1/2 - 2 cups cooked beans)
1 (14.5 oz) can diced tomatoes
1 (14.5 oz) can diced tomatoes and green chilies or diced tomatoes with jalepenos
1 cup onions, chopped
6 cloves garlic, minced (or equivalent from jar of minced garlic)
2 tablespoons chili powder
1 tablespoon paprika
1 tablespoon dried cilantro (optional)
1/2 teaspoon fresh coarse ground black pepper
1 teaspoon chipotle chilis, minced
1. Stir everything together in a 4 1/2 quart or larger slow cooker.
2. Set power to low and cook for 6 hours or longer.
3. Serve with your choice of corn bread.
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2005/02/18, 10:20 AM
Ummmm -
I'm not going for "brownie points" on this, but these Pumpkin Muffins rule. Interestingly, I don't like Pumpkin either.
I get the privilage of being the Guinea Pig and I have to say these rank near the top of the list of "awesome eats".
Now, of course, I would be happy and willing to go back and validate my opinion though. :laugh:
--------------
_Shane
I dont have to outrun the bear - just you....
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2005/02/18, 11:43 PM
============
Quoting from madbrenda:
It makes approximately 12 of the larger sized cups. There is protein in the flour and pumpkin, though I made a mistake and didn't realize this thread was just for "bodybuilding recipe's" opposed to healthier alternatives. It won't happen again.
~b
=============
All recipe's are welcome as long as they're "healthy" post away brenda:big_smile:
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2005/02/18, 11:46 PM
This sounds pretty good i'm gonna give a try this week
~~Apple Pie Oatmeal~~
Makes 1 serving
1/3 c. dry oatmeal
1/3 c. water
1/4 c. unsweetened applesauce
1 tsp. cinnamon
1 1/2 tsp. Splenda
1 1/4 scoop vanilla protein powder
In a microwavable bowl combine oatmeal, water, applesauce, cinnamon and Splenda. Heat in microwave for 1 1/2 minutes. Stir in protein powder. Makes 1 serving. Nutritional stats are;
Calories:240
Proteins:26g.
Carbs:27g.
Fats:3g.
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2005/02/18, 11:48 PM
mmmmmmmm.....
~~BFL Cheese Danish~~
Makes 2 servings
1 whole wheat English muffin
Splenda or Equal
1/2-1 tsp. vanilla extract
1/4 c. Non-Fat Ricotta cheese
2 T. Smucker's Light Sugar Free Strawberry perserves
Toast the English muffin, set aside. In a small bowl combine Splenda, vanilla, and Ricotta cheese. Spread 1/2 of cheese mixture on each muffin 1/2. Place 1 T. of perserves in the center of each muffin. Makes 2 servings. Nutritional stats per serving are;
Calories:99
Proteins:7g.
Carbs:19g.
Fats:1g.
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2005/02/20, 09:58 AM
**Taken from the Whole Foods web site**
Basmati Rice, Chickpeas & Toasted Almonds
Serves 6
The age-old combination of rice and beans is further enhanced by aromatic basmati rice and cilantro. If you can't find basmati rice, substitute Texmati, jasmine, or any long-grain rice.
* 2 tsp Whole Foods Organic Extra Virgin Olive Oil
* 1 large onion, finely chopped
* 3 cloves garlic, finely chopped
* 1 large red bell pepper, cut into 1/2" pieces
* 1 cup basmati rice
* 11/2 tsp grated lemon zest
* 3/4 tsp salt
* 1 can (19 ounces) chick-peas, rinsed and drained
* 1/3 cup chopped cilantro
* 1/4 cup sliced almonds, toasted
Prep Time: 40 minutes
1. In a large saucepan, heat oil over low heat. Add onion and garlic and cook, stirring frequently, seven minutes or until tender.
2. Add bell pepper and rice, stirring to coat. Stir in 2 cups water, lemon zest, and salt and bring to a boil. Reduce to a simmer, cover, and cook 15 minutes or until rice is tender.
3. Add chickpeas and cook three minutes to heat through. Stir in cilantro and toasted almonds at serving time.
Nutrition Info
Per Serving: 242 calories, 5g total fat, .6g saturated fat, 2.8g monounsaturated fat, 1.2g polyunsaturated fat, 5.4g dietary fiber, 8g protein, 42g carbohydrate, 0mg cholesterol, 395mg sodium
Good source of: fiber, beta-carotene, thiamin, vitamin B6, vitamin C, folate, copper, iron, magnesium, selenium
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2005/02/22, 12:13 PM
11 ways to scramble your eggs/egg whites/egg beaters
1) Turmeric and cumin scramble: 1/4 tsp ground turmeric, 1/4 tsp ground cumin and 1 tsp ground chipotle or black pepper.
2)Garlic and pepper scramble: 1/4 tsp ground turmeric, 1/4 tsp garlic powder or granules, and 1/8 - 1/4 tsp ground balck, red or chipotle pepper.
3)Hickory smoked scramble: 1/4 tsp turmeric, 1/4 tsp liquid hickory smoke seasoning, 1/8 - 1/4 tsp ground red or black pepper. For a sausage-like flavor add 1/4 tsp cumin or sage.
4) Tex mex scramble: 1/4 tsp ground turmeric, 1/4 tsp ground cumin, 1/4 tsp dried oregano.
5) Scrambled eggs with chili powder: 1/2 - 1/4 tsp chili powder blend.
6) Italian scramble: 1/4 tsp ground turmeric and 1/4 tsp dried basil, with 1/4 tsp dried oregano. optional: 1/2 tsp minced garlic or 1/4 tsp garlic powder. optional: 1 pinch ground black pepper and/or 2-3 minced sundried tomato halves.
7)French scramble: 1/4 tsp ground turmeric, 1/4 tsp dried tarragon, 1 tsp dried chives ( or 1 tbsp fresh, chopped chives)optional 1/8 tsp ground black pepper.
8) Hungarian scramble: 1/4 tsp paprika with 1/4 tsp dried dill weed, or 1/4 tsp paprika with 1/8 tsp black pepper. optional: add a dash of minced sweet red and/or green bell peppers or onions to the egg mixture before cooking.
9) Chicken and egg scramble: combine one egg and two egg whites and 1-2 oz cooked chicken breast (chopped), with any of the seasoning combos above.
10) Salmon and egg scramble: 1 egg, 2 whites, 1-2 oz cooked flaked salmon, 1/4 tsp turmeric, 1/8 tsp ground red or black pepper, 1/4 tsp dry mustard or dill weed. for a smoky taste add 1/2 tsp liquid hickory smoke seasoning.
11) Turkey and egg scramble: 1 egg, 4 whites, seasoning of your choice, 1-2 strips cooked turkey bacon, minced or cut with shears (you could also use pre-cooked ground turkey breast).
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Vision without action is a daydream, Action without vision is a nightmare.
-- Japanese Proverb --
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2005/02/23, 04:13 AM
Nice post Amy:big_smile:
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2005/02/24, 10:53 AM
Its not a recipe - buit i just discovered Arizona Diet Green Tea with ginseng - it is really good - tastes like summer:)
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Vision without action is a daydream, Action without vision is a nightmare.
-- Japanese Proverb --
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2005/02/25, 08:34 PM
here's an awesome site posted by bb1 on different ways to cook chicken.
http://www.chickenrecipe.com
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2005/02/28, 12:01 AM
Different idea for oatmeal
Apple Cinnamon:
Add chopped apple or a few teaspoons of natural, unsweetened applesauce to oatmeal and cook. Sprinkle with cinnamon.
Maple & Brown Sugar
Use sugar-free pancake syrup and a dash of cinnamon or artificial brown sugar replacement by Sugar Twin that is now available.
Fruit & Cream:
Add a little milk or vanilla protein powder and a few strawberries, blueberries, peaches, or a teaspoon of sugar free preserves.
Maple Walnut:
Add 1 tbsp sugar-free pancake syrup and a few chopped walnuts.
French Vanilla:
Add 1 tsp vanilla, a splash of low-fat milk, and a packet of artificial sweetener.
Cinnamon Raisin:
Try using a few dashes of cinnamon, a splash of sugar-free maple syrup and a teaspoon of raisins.
Protein Boost:
Stir in 1 scoop of your favorite protein powder.
Butter Pecan:
Add a splash of imitation butter flavor, teaspoon of Promise fat-free butter replacement or a few dashes of Butter Buds and a teaspoon of chopped pecans.
Other Grains:
Try a multi-grain hot cereal, 5 or 7-grain hot cereal, oat bran, or get even fancier and splurge on some imported McCann Steel Cut Oatmeal for a little change of pace when you are bored with regular oatmeal. Any of the flavor varieties listed above work well with these complex carbohydrate hot cereals.
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2005/03/05, 10:35 PM
Recipe: Buckwheat Pancakes
Missing your morning pancakes? Try a healthy alternative that's just as tasty and easy to make. Approved for Phase 2 and beyond.
Buckwheat Pancakes Makes 12 pancakes (enjoy 3 as a serving)
Ingredients
1 cup buckwheat flour
1 cup whole-wheat flour
1 egg, beaten
1 tablespoon baking powder
2 cups water
1/2 cup unsweetened applesauce
1 teaspoon vanilla extract
Instructions
In a medium bowl, thoroughly combine the buckwheat flour, whole-wheat flour, egg, and baking powder, mixing until evenly blended. Add the water, applesauce, and vanilla extract, and stir until only small lumps remain.
Heat a large nonstick skillet coated with cooking spray over medium heat. Working in batches, pour the batter into the pan and cook for 2 to 3 minutes, or until the bottom is browned. Turn and cook for 1 to 2 minutes longer, or until golden brown. Remove to a plate and keep warm. Repeat to make a total of 12 pancakes.
Recipe from The South Beach DietT Cookbook
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2005/03/10, 08:46 AM
Brenda are you a vegatarian? I eat quite a few veggie meals per week using beans or tofu or dairy for proteins. Your pumpkin muffins makes a nice healthy cheat IMO.
OK Sweet Potato fries
Cut your sweet potatoes into french frie strips. You can make them thin for a more chip like consistency or one inch thick for a cottage frie type of thang.
Coat them in olive oil (extra virgin please lol). Sprinkle lightly with salt or any spices of your choice. Garlic etc.
Line on a cookie sheet and bake at 400 degrees till done. This is a simple mainstay thing that I just love . I think it tastes delish and it satifies my cravings for chips.
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2005/03/11, 12:01 PM
rickyshot -
Yes, DH and I are both Veggies, but I prefer the term 'meatless'. ;-) *lol* Recently, however, we have decided to add fish to our menu (he once a week and me once a month). I do prepare chicken, ham, and turkey meals for the kids though. I think they should be free to make the choice themselves, as I did, and not have it forced on them...
Alrighty then, how 'bout some bread machine recipes???
This is my favorite bread to make so far.
FAT FREE YOGURT BREAD
2lb loaf
2/3 cup fat free yogurt (I use plain or french vanilla)
3/4 cup water
1 1/2 tsp salt
3/4 tsp baking soda
3tbs sugar
4tsp vital wheat gluten
4 cups bread flour
4 tsp bread machine yeast
1. Place ingredients in order listed.
2. Select Fast Cycle.
3. After the machine has completed the cycle, remove the pan from the machine and transfer the bread to a wire rack to cool. Allow to cool completely for one hour.
Per serving: Calories 120; Protein 5g; Carb. 25g; Total Fat 0g; Sodium 260mg
This next bread is a bit like sourdough and is another of our favorites.
MILWAUKEE BEER BREAD
2lb loaf
1/2 cup water
3/4 cup beer
3tbs olive oil
2tsp salt
3tbs sugar
4 cups bread flour
1 tbs bread machine yeast
1. Be sure all ingredients are at room temp before placing them in the pan in order listed.
2. Select Normal or Basic setting and a light to medium crust.
3. After the machine has completed the cycle, remove the pan from the machine and transfer the bread to a wire rack to cool. Allow to cool completely for one hour.
Per Serving: Calories 130; Protein 4g; Carb. 25g; Total fat 1g; Sodium 290mg
I like to shape my breads into individual portions to use as gardenburger/hamburger or sandwich rolls. I also like to use the mini loaf pans for a more equal 'individual' size.
1. Select the Dough Cycle
2. When it is complete, turn the oven on 200 to warm up while shaping the dough.
3. Turn the dough out on a lightly floured surface.
4. Shape into rolls or into the mini loaf pans.
5. Place the rolls on a lightly oiled baking sheet.
6. Turn off the oven and place the sheet in the oven to let the dough rise for another 20-30 minutes.
7. Take the rolls out of the oven and preheat it at 350.
8. Place them back in the oven to bake for 25-30 minutes.
9. Place them on a wire rack to cool.
I store them in ziplock bags to make them more readily accessible. :-)
~b
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*all Magic begins in the Mind*
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2005/03/11, 04:33 PM
Handfull of frozed strawberries and enough water to spin up in the blender. When blended 2scoops of 100%whey vanilla. quick, cheap, and pretty tasty.
Hint: don't drink to fast or a risk cramp in that last brain cell.
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2005/03/12, 09:33 AM
Frozen peach slices are a nice switch from frozen strawberries :)
Spice-Rubbed Chicken Fingers
Try a new take on chicken with this zesty Caribbean-inspired recipe. A cilantro dipping sauce makes the best accompaniment, but you may choose to substitute a prepared sugar-free barbecue sauce. Approved for all Phases.
Spice-Rubbed Chicken Fingers with Cilantro Dipping Sauce
Serves 2
Ingredients
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/8 teaspoon salt
1/2 pound chicken-breast tenders
1/4 cup cilantro sprigs
2 tablespoons parsley sprigs
2 tablespoons blanched, slivered almonds
1/2 clove garlic
1/2 serrano chile pepper, seeded (wear plastic gloves when handling)
1/16 teaspoon salt
1 tablespoon lime juice
1 tablespoon extra virgin olive oil
1 tablespoon water
Sprig cilantro, for garnish
Instructions
Coat a grill rack or broiler-pan rack with cooking spray. Preheat the grill or broiler.
In a cup, combine the chili powder, cumin, and salt. Cut two 1/2-inch-deep slashes in each side of the chicken tenders. Rub the spice mixture over the chicken, pressing it into the slits. Place the chicken in a baking pan and coat completely with cooking spray. Let stand for 10 minutes.
In a food processor, combine the cilantro, parsley, almonds, garlic, chile pepper, and salt. Process until chopped. While the processor is running, add the lime juice and oil through the feed tube, stopping the machine once or twice to scrape down the sides of the container until the sauce is smooth. Pour the sauce into a bowl. Stir in the water, cover, and chill until ready to serve.
Place the chicken on the prepared rack and grill or broil 6 inches from the heat, turning several times, for 15 minutes, or until a thermometer inserted in the thickest portion registers 170°F and the juices run clear. Serve with the sauce and garnish with the cilantro.
Recipe from The South Beach Diet Cookbook
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2005/03/15, 01:42 AM
I had some carne asada tonight and it was delicous as it always is, so it made think of this recipe posted a while back on how to make it if you don't live out in California chances are you've never heard of it before the nutritional stats are awesome
Nutritional facts are:per 4oz. serving
100 calories
2g fat
460mg sodium
1g carb
21g protein
it's a good lean protein source from beef, Here is the recipe posted by mzakal.
I was given this carne asada recipe by my sister in Cali, and my roommates love it. Cheap, easy, with great stats.
2 pounds flank steak
12 whole wheat tortillas
1/2 cup tequila
1/4 cup lime juice
1/4 cup lemon juice
1/4 cup orange juice
4 cloves garlic crushed
1 medium onion chopped
1 teaspoon black pepper
1 cup salsa
1 cup guacamole
1 teaspoon tobasco
Mix juices, garlic, onion, tequila, tobasco and pepper in a bowl.
Add meat and marinate both sides.
Cover and refrigerate, turning meat over occasionally.
Let sit for 4 hours or more.
Preheat grill.
Place a few drops of water on each tortilla, stack and wrap in aluminum foil.
Place on grill.
Remove meat from marinade, reserving marinade.
Place on grill.
Turn steak and tortillas once during cooking.
Brush steak with remaining marinade.
Cook to your liking (12 to 15 minutes for medium-rare).
Cut into thin slices. Place a few slices of steak on each tortilla with salsa and guacamole and serve.
You can choose to eat the carne asada on it's own and it will be great thats what i usually do if I'm on cut. The main thing is that you get the right cut of beef. Here is another marinade that you can use that is also awesome...lemon juice,salt,garlic,pepper,Anaheim chile,oregano and spices.
Enjoy
:dumbbell:
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2005/03/27, 09:01 PM
Protein Bars
Pre heat oven to 325
1 1/2 cups powdered milk (non-fat)
3 1/2 cups oatmeal
4 scoops chocolate protein powder (120 ish grams)
1/4 cup apple sauce
1/4 cup orange juice
1 cup sugar free pancake syrup
2 egg whites
1 tsp vanilla extract
combine dry ingredients first, then mix in liquids until a gooey consistency is reached, then spread into a casserole dish sprayed with pam and bake until firm to the touch (it took mine about 20-25 minutes in a 6 X 6 casserole dish) remove and let cool (I did mine in the refridgerator)
store in refridgerator in a sealed container
total nutritional info (approx):
2100 calories
200 protein
300 carb
not much fat
I divided mine into 5 bars (420 cal, 40 pro, 60 carb), however you could divide them however you want
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2005/03/27, 11:56 PM
what kind of protein powder are you using? Because if you heat whey protein powder it will denature and will be useless, I think Optimum Nutrition makes a powder that can be cooked, but even then it is suggested that you don't heat it.
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2005/04/16, 03:26 PM
Here is a nice, quick, low-prep meal that i made. i am trying to nourish my body without challenging my system too much (pneumonia), so simple is good.
Peel and slice a large sweet poatato, place it in a small pot of water, set to boil, them simmer.
While prepping the potato, be running cold water over a pan of frozen fish fillets to thaw (10-15 minutes), mine was mahi mahi that i picked up on sale.
preheat oven to 400 and spread olive oil in a baking pan.
Shake exces water off fish and place in oiled pan, turning over to coat with oil, then sprinkle with seasoning of choice. Place in oven. bake 15-20 minutes.
While the potato simmers and the fish bakes, get your whole, frozen green benas and place them in a micrwaveable dish, add a tablespoon of water, cover loosely and microwave five minutes. (Let sit while you finish prepping the poattao and takeing the fish out of the oven.)
When sweet potato is soft, drain and mash with a little smart balance omega.
This is also a nice meal visually, with the dark green beans and bright orange potato and white fish.
This made enough for a few meals at this point, but was very soothing and nourishing.
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2005/04/22, 10:37 PM
Not really a recipe but I like to take cups of yogurt and put them in the freezer for about 3 hours. These taste just as good or better than ice cream. I like the Blue Bunny Lite 85 yogurt cups. They are 80 cals per cup and sweetend with splenda. Also by mistake I froze a container of low fat cottage cheese. I threw some splenda, and a splash of vanilla on top and it actually taste pretty good, kind of like ice cream but better for you.
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2005/05/05, 03:43 AM
Courtesy of Sandy
Ingredients
32 Reduced Fat Nilla Wafers, Finely Crushed
2 TBS canola Margarine, Melted
4 scoops of Vanilla Protein Powder
1 Sm box of lemon sugar free jello
1 cup of boiling water
2 1/2 cups of Fat Free cottage cheese
1 TBS Splenda or your fav. sweetner
1 can of crushed Pineapple (undrained)
1 TBS water
2 TBS Cornstarch
Directions
--------------------------------------------------------------------------------
Combine crushed Nilla Wafers and melted Canola Margarine in a bowl. Press into a 8 or 10 inch pie pan, to form your pie crust. Set this aside. In a med bowl combine jello and protein powder and mix well. Add the boiling water to dissolve the jello and protein mixture, stir for at least 2 mins. Set aside. In a blender, blend your cottage cheese, gradually add the jello and protien mixture until it is thoroughly combines. Pour the jello mixture into the prepared pan of Nilla Wafers and refrigerate for several hours until firm. If your don't want the topping stop right here and eat up. If you want the topping, combine water with 2 TBS cornstarch till the cornstarch is smooth, and add pineapple mixture and stir till the mixture comes to a boil and thickens. Remove from Heat and cool completely. Spread evenly on the chilled firm cheesecake. Chill until you are ready to serve.
Makes 8 servings
Calories 212
proteins 18
Carbs 20
Fats 6
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2005/06/26, 04:57 PM
Courtesy of jongbernard
Best Salmon Recipe Ever!!!
Serves 2
1 large white onion (or 2 med)
1 large mango (or 2 med)
2 6oz piece salmon (give or take)
1 table spoon olive oil
1 frying pan with cover.
Prep:
Slice onion/s into medium slices (steak size).
Skin and slice mango into as many thin slices as possible.
Salt and Pepper salmon to taste.
Creation:
Coat bottom of medium-hot frying pan with olive oil.
Cover bottom of pan with onions and 1/4 mango.
Place Salmon on top of onions - skin side up.
Cover salmon with rest of mango.
Put cover on frying pan.
Allow onions to carmelize (aprox 5-10 minutes) - they will look partially black or burned but they are not (unless you go too far).
Juices from mango and onions will steam the salmon and the mango slices will soften and sweeten.
Use spatula and serve salmon with the carmelized onions and mango on rice.
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