Wednesday, August 27, 2008

No-Bake Protein Bars

Makes 9 bars

1/2 cup natural peanut butter (I used a chunky version and really liked the peanuts in these bars)
2 cups old-fashioned rolled oats
4 scoops chocolate protein powder
2 tablespoons flax seed
6 tablespoons milk (I needed a splash more milk than this)

Directions
- Mix all ingredients together in a large bowl
- Spread into a greased 8 x 8 glass dish and refrigerate until firm enough to cut.
- Cut into 9 squares, wrap individually, and store in the refrigerator.

No Bake Energy Bar

Ingredients:
1 cup natural peanut butter (smooth or chunky)
1 ½ cups honey
2 cups whey protein powder (chocolate or vanilla)
3 cups dry oatmeal (not instant)

Optional:
¼ cup cocoa powder (to make it more chocolatey)
¼ cup dried cranberries, chopped nuts, chocolate chips, etc.

Directions:
Combine peanut butter and honey in a large pot, and warm it up over low heat long enough to melt the peanut butter.

Remove the pot from the heat, and add the protein powder and oatmeal, and any optional ingredients. Stir until well combined.

Press into a 9×13 pan, and allow to cool slightly. Cut into 16 equal sized bars. Wrap in saran wrap or tinfoil. They will keep for several weeks in the refrigerator.

Monday, August 25, 2008

sirime's picture Besan ke Gatte ( Steamed Chickpea balls Curry)

Ingredients:

For gattes (Chickpea balls):

1 cup Besan (Chickpea flour)
Salt
1 tbsp Red Chilli powder
2 Green Chillies
1 tbsp Coriander powder

For Gravy:

1 chopped Tomato
1 medium Onion chopped
Salt - to taste
1 tbsp RedChilli powder
3 tbsp Yogurt
1 tbsp Cumin seeds
1 tbsp Mustard seeds
2 Red Chillies
1/2 tbsp Ginger Garlic paste
2 tbsp Vegetable Oil
a pinch of Asafoetida
few Curry leaves
Water

Preparation:

1. Mix chickpea flour, chopped green chillies, salt, red chili powder, oil with some water.
2. Make kabab shaped gattes out of the besan dough.
3. Put them into boiling water and boil for 10 minutes.
4. Take them out the water and cut the besan rounds into small pieces. Keep aside.
5. Now, to prepare the gravy, heat oil in a skillet and then add cumin, mustard seeds with a pinch of Asafoetida. Then add ginger garlic paste with onions, tomatoes, salt, turmeric, curry leaves, red chilli powder and garam masala. Add water if needed. Cook for couple of minutes.
6. Add yogurt and stir the contents well.
7. Finally, put the gattes to the gravy. Slow cook for about 10 minutes.
8. Serve hot with rice or roti.

Chickpea polenta with olives

SERVES 8
Ingredients

1 3/4 cups chickpea (garbanzo) flour
2 cups plain soy milk (soya milk)
1 cup chicken stock, vegetable stock or broth
1 tablespoon extra-virgin olive oil
3 cloves garlic, chopped
1 tablespoon chopped fresh thyme, oregano or basil, or 1 teaspoon dried
1 teaspoon dry mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 egg whites

For the topping
1 tablespoon extra-virgin olive oil
1/2 yellow onion, minced
1/4 cup coarsely chopped pitted Nicoise olives
1/4 cup dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped
2 tablespoons grated Parmesan cheese
2 tablespoons finely chopped fresh flat-leaf (Italian) parsley

Directions

In a blender or food processor, combine the flour, soy milk, stock, olive oil, garlic, thyme, mustard, salt and pepper. Process until smooth. Pour the batter into a large bowl. Let stand for 1 hour.
Preheat the oven to 425 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
In a large, spotlessly clean bowl, using an electric mixer on high speed, beat the egg whites until stiff peaks form. Gently fold the egg whites into the batter.
Pour the batter into the prepared pan. Bake until puffed and lightly browned around the edges, about 15 minutes. Let cool for 15 minutes.Preheat the broiler. Position the rack 4 inches from the heat source.While the polenta is cooling, make the topping. In a small saute or frying pan, heat the olive oil over medium-high heat. Add the onion and cook until soft and lightly golden, about 6 minutes. Add the olives and tomatoes and cook for 1 minute. Remove from the heat.
Carefully spoon the onion mixture evenly over the baked polenta and sprinkle with the cheese. Broil until the top is lightly browned. Watch carefully; this takes only about 1 minute. Sprinkle with the parsley. Transfer to a wire rack and let cool for 10 minutes. Cut into 8 squares, then cut the squares on the diagonal into 16 wedges. Serve immediately

Saturday, August 23, 2008

TVP "Oatmeal"

2 C TVP granules
1 quart unsweetened soy milk (can use coconut milk or other milk)
1 T cinnamon
1 t nutmeg
1 1/2 T vanilla
Or adjust the above seasonings to your taste
Sweetener to taste
Optional: Whisk in eggs. 4 eggs makes it more like rice pudding.

Preparation:
Mix all ingredients in crockpot, large saucepan/Dutch oven, or large covered casserole dish (be careful about this - when I tested it in the oven, it overflowed).

Crockpot/Slow Cooker: It will be cooked in about 2 hours on high or 4 hours on low, but you can let it go longer and it won't hurt it.
Oven: About 1 hour at 350 F.
Stovetop: Bring to boil, then simmer for 30-45 minutes, stirring occasionally - you should know by looking when it's done.

Low carb pancakes

2 eggs or equivalent
3 TBSP ground flax meal
.5 tsp cinnamon (optional)
2 TBSP water (omit if using liquid sweetener or high water fruit in mix)
.5 tsp stevia plus or other sweetener
1 TBSP vanilla whey protein (optional)
cinnamon (optional)
1 cup fruit, shredded or mashed

The recipe is for one serving usually 5 - 6 pancakes.
Preheat frying pan or griddle. Coat with nonstick spray when cooking the pancakes.
In a bowl, mix the dry ingredients: flax meal, stevia plus, cinnamon (if used), whey protein (if used). Add eggs or substitute and mix. Add water unless using high water fruit like blueberries. If using shredded apples, for example, you can add water. If using mashed blueberries, don't add water. Mix all ingredients. Let sit for a few minutes.
When ready to cook the pancakes, scoop in an ice cream scooper or 1/4-1/2 cup and cook until you can turn them over without them breaking...it may take some practice. Cook for a couple of minutes longer and remove from heat.

Sunday, August 17, 2008

Blueberry Muffins

1 ¾ cups SR flour
2 scoops vanilla protein powder (such as Myopro)
1 cup rolled oats
¼ cup oat bran
¼ cup Splenda (optional)
2 tbs flaked almonds
½ cup frozen blueberries
¼ cup canola or grapeseed oil
½ cup low fat quark or low fat cottage cheese
½ cup fat free vanilla yoghurt
1 tsp vanilla essence
1 eggs
3 egg whites
2 tbs skim milk

Sift flour and Myopro into a large bowl. Add oats, oat bran, Splenda and almonds and mix well. Add blueberries and mix through. Put remaining ingredients into a blender or food processor and blend for a few seconds until well combined. Add to the flour mixture and mix with a wooden spoon till just combined. The mixture should be lumpy, and a few pockets of flour won’t matter. DON’T over mix, or you’ll end up with rocks.

Divide between 12 paper muffin cases and bake at 170 degrees for about 20 minutes or until cooked.

If you don’t have protein powder, leave it out and increase SR flour to 2 cups. You may need a little more sweetener if you do thi

Thursday, August 14, 2008

TVP Greens Beanburger

1 c. TVP, add 7/8 c. boiling water
1 small can tomato paste
1 tbsp. tahini paste (optional)
1 c. salsa
1 c. chopped fresh or frozen spinach
.25 c. chopped scallion or onoin
.5 c. grated carrots
4 tbsp. nutritional yeast (optional)
1 can kidney beans, drained and rinsed
.33 c. wheat bran, wheat germ, or flour
spice to taste: pepper, hot sauce, cumin, chili powder, curry powder...

Reconstitute TVP per package directions (usually 7/8 c. boiling water with 1 c. TVP, stir, then sit for 15 minutes).
Mix other ingredients. Kidney beans can be partially mashed or chopped. Spinach or other greens (fresh greens are fine for this!) can be coarsely chopped.
Add TVP when it's done reconstituting, mix all ingredients, including spices, thoroughly. You might want to add a little more bran or flour if it won't hold together as patties.
Make good-sized patties (10-12) and place them on a lightly oiled baking pan. Bake at 375F for 30 minutes or so, flipping half-way through. Or they can bake faster under the broiler. These can also be fried.
Cooked burgers will keep for a day or two in the fridge. Enjoy on a bed of lettuce or cabbage or a bun, with your favorite condiments.

mock-zah brei

1/4 cup dry TVP
just shy of 1/2 cup water
pinch of salt
1/4 cup Egg Beaters
1 Tbsp egg whites
dash of cinnamon
1 tsp or 1 packet of Splenda
1/2 tsp raw sugar

optional: 2 Tbsp sugar-free syrup

Boil the water and salt in the microwave and pour over TVP; soak five minutes. When all the water is absorbed, fry TVP in a skillet with butter-flavor spray, Egg Beaters, egg white, cinnamon and Splenda, until the eggs are cooked through. Serve sprinkled with raw sugar, which gives a nice crunch. Also excellent with a teaspoon of raisins and/or chopped nuts, and a drizzle of maple syrup on top.

Meatballs Italiano

2 cups TVP (textured vegetable protein)
1 1/2 cups vegetable broth
1 1/2 stalks of celery, minced
1/2 cup onion, minced
1/2 cup mushrooms, diced (4-5)
1/2 cup breadcrumbs
1 teaspoon oregano
1 tablespoon basil
1 teaspoons garlic powder
2 tablespoons tomato paste
3 tablespoons tahini
1 tablespoon tamari soy sauce
1/3 cup nutritional yeast
2 tablespoons olive oil

Preheat oven to 400 degrees. In a large bowl, combine TVP and broth to rehydrate. Add all other ingredients except nutritional yeast and oil. Stir well to fully combine. Use your hands to roll golf ball-sized balls and press slightly to shape. Put nutritional yeast on a plate or shallow bowl and roll each meatball to cover. Spread olive oil on a baking sheet and arrange meatballs in a single layer. Bake for 30 minutes, turning every 10 minutes or so, until golden brown. If using in a tomato sauce, add to the sauce 5-10 minutes before serving and carefully spoon them onto a plate to serve.

Seitan Recipes

Homemade Seitan (from Post Punk Kitchen)
Ingredients
1 1/2 cups vital wheat gluten flour
1/4 cup nutritional yeast flakes
1 cup very cold water or vegetable broth
1/2 cup soy sauce
1 tablespoon tomato paste
2 cloves garlic, pressed or grated on a microplane grater
1 teaspoon finely grated lemon zest

Simmering Broth:
10 cups water or vegetable broth
1/2 cup soy sauce

Directions
In a large bowl, mix together Vital Wheat Gluten Flour and nutritional yeast flakes.In a seperate bowl, mix together remaining ingredients: water or veg broth, soy sauce. tomato paste, garlic, lemon zest.Pour the wet ingredients into the dry and combine with a firm spatula, knead dough for about 3 minutes until a spongy, elastic dough is formed. Let dough rest for a couple of minutes and prepare your broth, but don't start boiling it.
Now roll your dough into a log shape about 8 inches long and cut into 3 equal sized pieces. Place the pieces in the broth. It is important that the water/broth be very cold when you add the dough, it helps with the texture and ensures that it doesn't fall apart. Partially cover the pot (leave a little space for steam to escape) and bring to a boil.
When the water has come to a boil set the heat to low and gently simmer for an hour, turning the peices every now and again. Now you've got gluten. Let it cool in the simmering broth for at least a half an hour. It is best if it cools completely. What you do next depends on the recipe you are using. If it calls for gluten use it as is. If you want to store some of it for later use put it in a sealable container covered in the simmering broth.
If your recipe calls for seitan cut your peices up as desired. I prefer to use a cast iron skillet for the frying because it produces the best flavor and texture. Use as little oil as possible to coat the bottom of the skillet, 1 teaspoon may suffice. Heat the skillet over medium high and add your gluten. Cook for about 20 minutes, turning the pieces occasionally. And there you have it. Yummy seitan.


Chickpea Cutlets (from Isa of Post Punk Kitchen)
1 cup cooked chickpeas
2 tablespoons olive oil
1/2 cup vital wheat gluten
1/2 cup plain breadcrumbs
1/4 cup vegetable broth or water
2 tablespoons soy sauce
2 cloves garlic, pressed or grated with a Microplane grater
1/2 teaspoon lemon zest
1/2 teaspoon dried thyme
1/2 teaspoon Hungarian paprika
1/4 teaspoon dried rubbed sage
Olive oil for pan frying

In a mixing bowl, mash the chickpeas together with the oil until no chickpeas are left. Add the remaining ingredients and knead together for about 3 minutes, until strings of gluten have formed. Preheat a large heavy-bottomed nonstick or cast iron skillet over medium heat. Meanwhile, divide the cutlet dough into 4 equal pieces. To form cutlets, knead each piece in your hand for a few moments and then flatten and stretch each one into a roughly 6 by 4 inch rectangular cutlet shape. The easiest way to do this is to form a rectangle shape in your hands and then place the cutlets on a clean surface to flatten and stretch them. Add a moderately thin layer of olive oil to the bottom of the pan. Place the cutlets in the pan and cook on each side for 6 to 7 minutes. Add more oil, if needed, when you flip the cutlets. They’re ready when lightly browned and firm to the touch.

Just in case you were wondering, you can also bake these too! Baking these patties gives them a toothsome chewy texture and firm bite. Preheat oven to 375°F, and lightly oil baking sheet. Brush both sides of each patty with olive oil, place on baking sheet, and bake for 20 minutes. Flip patties and bake another 8 to 10 minutes until firm and golden brown.

Baked Seitan Log (from Post Punk Kitchen)
Ingredients:
1.5 cups vital wheat gluten
1/4 cup nutritional yeast
1 tsp salt
2 tsp paprika
1/4 tsp cinnamon
1/4 tsp cumin
1-2 tsp pepper (I use 2 tsp)
1/4 tsp cayenne pepper (you can use 1/8 tsp if you like it less spicy)
1/8 tsp allspice
2 tsp garlic powder

3/4 cups water
4 tbsp tomato paste
1 tbsp tamari
2 tbsp extra virgin olive oil
2 tbsp vegetarian Worcestershire sauce

Preheat oven to 325°. In a large mixing bowl mix dry ingredients. Mix the rest of the ingredients (liquid ingredients) in a smaller mixing bowl. Whisk well until mixed.Add the liquid ingredients to the dry ingredients. Mix well, then knead for a minute or two.. it doesn't need long.Form into a log (6-8" long), wrap tightly in foil, twisting ends. Bake for 90 minutes. When done baking, unwrap and leave out to cool all the way. Then wrap it foil or plastic and refrigerate. Slice to use as desired.

Seitan Gyro's
In a bowl combine:
1 1/2 Cups Gluten Flour
1/4 Savoury Yeast Flakes
1 tsp Salt
1 Tbsp Cumin
1/2 Tbsp Ground Coriander
Pinch-1/8 tsp Garam Masala (don't have it, use cinnamon, but it's not as good-apparantly, his words, not mine)
1 tsp dried Rosemary (not the powder)
1/2 tsp Savoury (oh and I omitted this as I've never seen it in Australia but if anyone has seen it let me know!)

In a separate bowl combine:
2/3 Cup Water
1 1/2 Tbsp Tahini
1 tsp Toasted Sesame Oil
1 Tbsp finely minced Garlic
1 Tbsp finely minced Onion (I used 1/4 tsp onion powder in the dry mix instead)
1 Tbsp Soy Sauce (I used Tamari)
Juice of 1 small Lemon (approx. 1/8 Cup)
I also added a bit of gravy browner to brown it up.

Measure out the 2/3 cup water and set aside. Puree the onion and garlic (unless you use the powder in which case don't worry about this) into a paste. If it won't get pasty add 1 tsp of water at a time from your 2/3 cup that you set aside until it resembles applesauce. Set aside. Mix water, tahini, sesame oil, lemon juice and tamari. Add the onion and garlic puree. Mix well. Add wet ingredients to dry and knead. Preheat your oven to 175 C. Form into a log, wrap tightly in foil and bake for 1 hour 15 minutes. When done remove from oven and allow to cool. When it's cool, slice it up. When ready to serve put some olive oil in a frying pan and add onions. Fry them until they get translucent and then add seitan. Cook until it browns but doesn't crisp, about 5 minutes.

Serve this mixture on Lebanese bread with slices of cucumber, fresh slices of tomato, lettuce and a garlic yoghurt sauce (I used dairy yoghurt but you could use soy if you can have soy and I also added a desert spoon of tahini). Or alternatively a sauce of

3 Tbsp Tahini
3 Tbsp Water
Salt
Pepper
Lemon Juice
A pinch of Mint
1 tsp crushed cucumber, squeezed dry.

Laurel & Hardy seitan o’greatness ( From Have a Cake, Will Travel)
2 cups vital wheat gluten
1 1/2 T paprika
1/3 cup nutritional yeast
2 cups water
1/2 cup smooth peanut butter
2 t salt [which I wouldn’t use if the PB was already salted, but the one I had was unsalted]

mix everything in a large bowl, knead for a couple of minutes, let rest for five minutes.
preheat oven to 325F. form seitan into 2 large sausages, wrapped tightly in foil. bake for 90 minutes. for smaller sausages, simply divide the “dough” in 4, and bake for 75 minutes at the same temperature. of course, this makes a huge amount, but I like to slice mine up once it’s cooled, and freeze it for later use. if you like your seitan to be crispy, you have got to try to cook it in a non-stick cooking sprayed pan until crispy and golden brown. yum! it tastes great with almost anything, really. :)


Crispy Baked Seitan ( From Have a Cake, Will Travel)
makes 4 cutlets, meant to be sliced or diced and used anywhere seitan can be used

dry:
1 1/2 cup vital wheat gluten
2 T nutritional yeast
2 T homemade almond meal [it is coarser than when store-bought: simply blend your almonds [skin on] in your food processor until coarse flour is obtained]
1/2 t garlic powder
3/4 t dried minced onion, crumbled between your fingers
1/2 t McCormick all-purpose seasoning [or whatever all-purpose seasoning you have that is salt-free]

wet:
2 T Braggs or Tamari or soy sauce
1/4 cup organic ketchup
3/4 cup pure water
1 T corn oil

preheat oven to 350F. prepare a small baking dish with non-stick cooking spray.
whisk together dry ingredients in a large bowl. whisk together wet ingredients in a small bowl. combine wet & dry, stirring with a wooden spoon. start kneading for a couple of minutes until dough is formed and all ingredients are incorporated. using a clean pair of scissors, cut dough into four equal parts. squish them up in the shape of burgers. place burgers in prepared baking dish, bake for 15 minutes. flip them over, bake for another 15 minutes. and there you have it.

Faux Ham Seitan Sausages ( From Have a Cake, Will Travel)
1 cup vital wheat gluten
1 cup pure water
2 T reduced sodium soy sauce [use normal soy sauce or tamari or Braggs if you prefer]
2 t vegan Worcestershire sauce
1 t liquid smoke
1/4 cup nutritional yeast
1 t onion powder
1 t garlic powder
1/2 t freshly ground black pepper
1/2 t dried oregano
1/4 t dried sage

throw ingredients together in a large bowl. start mixing with a wooden spoon, then use your hands to knead for a few minutes. let rest for 5 minutes once well kneaded and incorporated. preheat oven to 375F. divide dough into 4. shape into sausages, wrap them tightly in foil. bake for 50 minutes.

Baked Seitan Steaks/Cutlets ( From Have a Cake, Will Travel)
for 2 big steaks:
1 cup vital wheat gluten
1 cup water
1 1/2 T tamari
3 T nutritional yeast
1/2 t salt [optional, if you're watching your sodium intake, since there is tamari already]
1 t Worcestershire sauce
1 t onion powder
1/2 t dried sage
1/2 t dried thyme

throw ingredients together in a large bowl. start mixing with a wooden spoon, then use your hands to knead for a few minutes. let rest for 5 minutes once well kneaded and incorporated. prepare a baking dish or a baking sheet with non-stick cooking spray. preheat your oven to 400F. shape your seitan in two steaks. place in baking dish, and bake for 10 minutes on one side or until golden brown, turn on other side and bake for 15 more minutes or until golden brown. remove from oven, slice, and serve hot. or freeze for later [once cooled] for future seitan dishes.


Julie Hasson’s Spicy Italian Vegetarian Sausages
Makes 8 links
2 1/4 cups vital wheat gluten
1/2 cup nutritional yeast flakes
1/4 cup chickpea flour
2 tbsp Bills Best Chik’Nish Seasoning (if using another brand which is salty, or saltier than Bill’s Best, you’ll want to greatly reduce the amount you use)
2 tbsp granulated onion
1 to 2 tbsp fennel seed, optional
2 tsp coarsely ground pepper, preferably freshly ground
2 tsp ground paprika
1 tsp dried chili flakes, optional
1 tsp ground smoked paprika
1/2 tsp dried oregano
1 tsp salt
1/8 tsp ground allspice
2 1/4 cups cool water*
6 to 8 cloves garlic, minced or pressed
2 tbsp olive oil
2 tbsp soy sauce
1. In a large bowl, mix together all of the dry ingredients. Whisk together the water, garlic, olive oil and soy sauce and using a fork, gently stir into the dry ingredients. Stir just until ingredients are mixed. If dough mixture is too dry, you can add another tablespoon of water or as needed. Scoop 1/2 cup dough mixture at a time and shape into logs. Place logs on piece of aluminum foil and roll up, twisting ends. Place sausages in steamer and steam for 30 minutes. Once sausages have cooled, remove from foil and refrigerate until ready to eat. After cooling, the sausages may feel a bit dry on the outside. Don’t worry, as they will soften and firm up considerably after chilling

Breakfast Sausages
1/2 cup white kidney beans, rinsed and drained
1 cup water or veggie broth
1 tbsp olive oil
1 tbsp mushroom soy sauce
1 tbsp maple syrup
1 1/4 cup vital wheat gluten
1/4 cup nutritional yeast
1 tsp garlic powder
1 tsp paprika
1 tsp dried sage
1/2 tsp nutmeg
pinch of cayenne
1/2 tsp thyme
1/2 tsp dried rosemary
1 tsp whole fennel seed
fresh ground pepper

Get water on its way to boiling in your steamer
Mash beans finely with a fork. Add in everything else up to the cayenne. Grind thyme, rosemary, and fennel seed together with a mortar and pestle. Add to mixture with the pepper. Mix together with a fork. Shape a ping pong ball sized piece of dough into a sausage shape and wrap in a small piece of tin foil like a tootsie roll. Repeat until all dough is gone (makes about 25). Some of my recipes call for large breakfast sausages. In this case, make 6 large sausages.. Steam for 20 mins (35-40 for large sausages), rotating half way through if your steamer is small. Cool, and remove from wrappings. (Since we did not eat all 25 sausages, I kept half in the wrappings and froze them. We will see how well they fare in the freezer).
OPTIONAL: Place sausages in a frying pan with 2 tbsp of water and 1/4 cup maple syrup. Bring to bubbling and simmer until syrup

Vegan Corned Beef
-1/2 cup chickpeas
1 tbsp oil
1 cup water
2 tsp seasoned salt
1 tsp salt
2 tsp smoked paprika
1/2 tsp cloves
1/2 tsp allspice
1 tsp dried mustard
4 dried juniper berries, crushed into powder (optional)
1 1/4 cups vital wheat gluten

Get water on its way to steaming in your steamer
Place chickpeas in a food processor and process until smooth. Add everything else except the wheat gluten and process. Transfer to a bowl and mix in the wheat gluten with a fork. Knead for a minute or so to get everything mixed. Shape into a rectangle (about 8" x 5") and wrap in foil. Double fold the seams so the seitan will steam properly. Steam for 45-60 mins. The seitan must swell against the foil, so make sure that happens before you remove it from the steamer. Let cool and bit, then thinly slice for the sandwich.

Veggie Lunch Meat
1 cup white beans
2 cups water
1/4 cup oil
2 tsp salt
2 tsp paprika
2 tsp onion powder
1 tsp garlic
1/4 tsp tumeric
1 tsp ground fennel
1 tsp sage
1 tsp pepper
1 tsp soy sauce
2 3/4 cup vital wheat gluten

Get water steaming in your steamer.
Place all ingredients except the gluten flour in a blender and process until smooth. Pour into a bowl. Add gluten flour and work into a dough. Shape dough into a log and wrap in heavy duty foil like a tootsie roll. Try to make the roll as thick as possible. Steam for 1 hour. Preheat oven to 350 degrees in the last 15 mins of steaming. Remove seitan from steamer and bake for 45-60 mins. Seitan should swell and press against the foil. Cool and slice as needed for sandwiches. This seitan holds up very well and can be shaved very thin. Store in the fridge

TVP sausage style meatballs.

1 cup granulated TVP (not chunks)
7/8 cup boiling water or stock
1/3 cup diced onion
1 celery stalk, diced
1 tablespoon olive oil
1/4 teaspoon salt
1 teaspoon fennel seed
shake of red pepper flakes
dash of toasted sesame oil
dash tamari or soy sauce
dash of gravy browner
1/3 cup unbleached white flour (can use whole wheat pastry or chickpea)
1/3 cup fresh herbs--parsley, oregano, thyme and basil work nicely.

Boil the water or stock and pour over the TVP. Stir to mix and allow to sit while you proceed with the next step. Over medium high heat, saute the onion and celery in the olive oil, add salt.When the onion is soft and some of the liquid has cooked off, add the fennel seeds and red pepper flakes. Remove 1/4 cup of this mixture and set aside. Reduce to medium heat and add the softened TVP. Stir to combine flavors and to brown the TVP a bit.Stir in sesame oil, soy sauce and gravy browner. Place this mixture in a food processor with the flour and pulse a few times until almost smooth, but still with a bit of texture. Scrape down sides and move to a bowl. Stir in the reserved sauteed vegetables and fresh herbs. Season to taste with salt, if needed. Place a bit of parchment paper on a cookie sheet and preheat oven to 350F.With wet hands, form small balls and place evenly on cookie sheet. Bake until brown on the bottom, flip and bake another ten minutes. The texture of these are nice, crusty on the outside and moist on the inside.

Tuesday, August 12, 2008

Maria's Power Muffins

Maria's Power Muffins
Yields 8 muffins (2 servings)

3/4 Cup oatmeal (dry)
1 tsp. baking soda
2 tsp. baking powder
1 tsp. cinnamon
OR 1 T lemon juice, 1/4 t nugmeg and 2 T poppyseeds
1/2 Cup Spoonable Splenda
2 Scoops Protein Powder *
6 egg whites
1/2 tsp. butter extract (optional) OR other extracts like strawberry, almond
1/2 cup ff cottage cheese OR 1/2 cup low fat cottage cheese (some say this helps with sticking
in the pan, but will add calories and fat)
1/3 cup NATURAL applesauce OR 2 medium zucchini (will lower your carbs and calorie for nutritional value)OR 1/3 cup canned pumpkin (about equal in nutritional value of applesauce)


In a blender or food processor, mill all dry ingredients (first 6 ingredients) until it looks like flour. Pour the dry ingredients into a separate mixing bowl. Use the blender/food processor to blend cottage cheese until creamy. Then add the egg whites, apple sauce and butter extract to the blender and blend until mixed. (Do NOT blend too long once you add the eggs as you do NOT want air in the egg whites or you muffins will "deflate" after cooking.) Pour blended liquid on top of dry mixture and stir just until blended. Pour into muffin tin. Bake at 400 degrees for 20 minutes.

Generic Muffins

6 servings
4 egg whites
4 scoops vanilla Simply Protein
1/2 cup water
sweetner (I like stevia)
1 1/2 cups flour,
1 1/2 teaspoons baking powder,
1/2 cup applesauce,2 tablespoons oil.

Variations:
Carrot muffins: Add shredded carrot and cinnamon
Peanut butter chocolate: Substitute peanut butter for oil, and
add cocoa or use Chocolate Simply Protein instead of vanilla.
Apple Cinnamon: Add chopped apple and cinnamon Bake at 350 for 15-20 minutes.
Makes six TEXAS size muffins. 5 grams of fat each. PB Chocolate is about 3.4 grams of fat.

Mexican Quiche

2 cups egg beaters
1 cup skim milk
1/2 cup mushrooms, sliced
1 onon, finley chopped
2 cups fat free cottage cheese (I use 2% cottage cheese)
1 cup fat free mild cheddar cheese, shredded
2 cups brocolli flowerettes, chopped
1/2 cup green bell pepper, chopped
1/2 cup of your favorite salsa
1/4 tsp salt (optional)
1/2 tsp. pepper
non fat cooking spray

Preheat oven to 350 degreees. In a large bowl combine everything and mix with fork. Prepare a 9x11 baking dish with cooking spray of your choice, then pour egg mix into baking dish. Bake for 1 hour or until eggs are firm to the touch and slightly brown on top. Serve with warm salsa of your choice. I serve mine with a dollop of fat free sour cream and a spoon or two of chopped olives. Enjoy this yummy anytime treat:)

Low-Fat Danish

Toast 1 slice of whole-wheat bread (or your portion). Then cover with your portion of low-fat cottage cheese. Sprinkle on some Equal and some ground cinnamon. Then place under the broiler until lightly browned (usually takes a minute or two). Enjoy! It’s an nice alternative for breakfast.

Lemon Poppyseed Power Muffins

Butter-flavored cooking spray
1 cup whole wheat flour
1 cup vanilla protein powder (I use the Soy)
2 Tablespoons sugar
2 Tablespoons poppy seeds
2 teaspoons baking powder
pinch of salt
1/2 cup unsweetened applesauce
1/4 cup of egg substitute
1/2 cup skim milk
1/4 cup freshly squeezed lemon juice
4 teaspoons freshly grated lemon zest
Lemon Drizzle:
1/4 cup lemon juice
1 Tablespoon sugar

Heat oven to 400*F. Spray muffin pan with cooking spray (I use a mini-muffin pan that makes about 24). In a large bowl, combine the flour, protein powder, sugar, poppy seeds, baking powder and salt. Using a fork, cut in the applesauce until the mixture forms into crumbs. In a seperate bowl, whisk together egg subtitute, milk, lemon juice, and lemon zest. Add to flour mixture and stir until dry ingredients are moistened. Pour batter into muffin pan and bake for 12-18 minutes, or until toothpick inserted in center comes out clean. Remove muffins from pan and drizzle with lemon drizzle mixture. Cool on a wire rack. Makes about 12 regular size muffins or 24 mini-muffins. Delicious! Ü

Eggwhite banana pancake

1 whole egg plus 4 whites
1/2 cup whole oats
1/2 banana
1 teaspoon cinnamon
1 teaspoon vanilla extract
3 packets of Splenda or sugar substitute
Cream of tartar

Add one egg and 4 whites to blender with a dash of cream of tartar. Blend for a few seconds. Add the rest of the ingredients to blender. Blend well. Pour in skillet. Cook each side 3-4 minutes or until golden brown. Serve with sugar-free syrup.

Plain Protein Bread

1 serving
1/3 cup oat bran (or 1/2 cup oatmeal)
1/3 cup nonfat powdered milk
1/8 tsp baking soda
1 tsp cinnamon
1 tsp vanilla
2 packets sweetner
4 egg whites
1 scoop of protein powder
1/2 cup applesauce

Mix all ingredients together and bake at 350 degrees for a half hour. Make the night before, and it’s great on the go!

Saucy Dip

3-4 tbsp 1% cottage cheese
1/2 teaspoon dill weed
pinch of dry mustard
pinch of pepper
1/2 clove of garlic (1 clove if you want it a stronger flavor)
optional: lemon juice - 1/4 teaspoon

Blend all ingredients together until smooth about 2-3 minutes. This is so tasty!
Enjoy! Works on top of baked potato.

Onion dip/sandwich spread

Ingredients Needed
- 24 oz of Fat Free Cottage Cheese
- Skim milk (for desired thickness)
- 1/8 teaspoon Worcestershire Sauce
- 1/2 small or medium onion (depends on
desired onion flavor)


Add cottage cheese, worcestershire sauce and onion into blender. Add in the amount of milk needed for your desired thickness.

Very good dip for brocoli, carrots, celery. I also spread it lightly on different sandwiches instead of mayo.

Flax Hummus

(serves 2)
Ingredients:
1 cup cooked garbanzo beans, drained
2-4 tbsp. Flax Seed Oil
1/3 cup lemon juice
2 cloves garlic, crushed
Salt to taste
cayenne pepper to taste
1 tbsp. chopped parsley to garnish

Instructions:
1. Blend beans in food processor.
2. Slowly add lemon juice alternately with oil.
3. Add seasoning and chill.
4. Garnish with parsley and serve as a dip for fresh vegetables or as a sandwich spread.

Fool Yourself Cookies Recipe

(from Body for life)
1/2 banana, mashed
1 TBSP Peanut Butter
1/3 cup Oatmeal
1 pkg. Swiss Miss No Sugar Added Hot Cocoa
1/4 tsp. Baking Powder (NOT soda)
1/2 scoop protein powder
Mix all ingredients thoroughly and drop by spoonfuls onto baking sheet. Bake at 300 degrees for 10 minutes.
Makes 6 cookies, which equals one MEAL (one serving carb/one serving protein).

Protein Chocolate Balls

Regular Chocolate Balls
(25 servings)
1/4 cup oatbran
1/2 cup honey
1/2 cup natural peanut butter
1/2 cup sunflower kernals(or crushed nuts)
1/4 cup unsweetened cocoa
3/4 cup powdered skim milk
1 teaspoon vanilla extract
Mix all together until combined, Roll into balls then roll in cocoa,nuts or coconut.
Refrigerate and ENJOY!!!!!

Protein Packed Peanut Butter Chocolate Protein Balls
(serves 17,Serving size: 1 Tablespoon)
45 grams/3/4 c chocolate whey with stevia
3/4 cup Natural Creamy Peanut Butter
1/4 c Bob's Red Mill Whole Ground Flaxseed Meal
1 Tbsp Kretschmer Original Toasted Wheat Germ
1 Tbsp chocolate whey with stevia
Stir together Whey powder, peanut butter and wheat germ. Incorporate WELL.
Stir together wheat germ and 1 Tbsp Chocolate Whey on plate. Scoop peanut butter mixture by flattened Tablespoon, drop on plate. Pat balls slightly to coat with wheat germ mixture. Place in sealable container - sprinkle remaining wheat germ mix on top (to keep from sticking)
Refrigerate 2 - 3 hours.

Peanut Butter Protein Ball
1 cup all natural peanut butter, I use Teddy
2 cup or 4 scoops of protein powder
1 cup of liquid Splenda, your other favorite sweetener, or better yet honey
1 teaspoon vanilla extract (optional)
4 cups of any combination of the following ingredients: (optional)
o Sunflower seeds
o Peanuts
o Chocolate chips
o Granola
o Oatmeal
o Raisins
o Dried cranberries
o Oat bran
o Wheat germ
o Flax seed (ground or whole)

Mix the protein powder, honey, and peanut butter together in a bowl. You can use an electric mixer or food processor if you want, but a strong spoon will suffice as well. If you decide to use granulated sweetener instead of liquid sweetener you may have to add a drop of water just to thin out the mixture a bit. If you have used a particularly oily brand of natural peanut butter, you might need to add more protein powder.

Next add any additional ingredients like nuts or fruit. If you have used all 4 cups of additional ingredients, you might need to add more honey.

Roll scoops of the batter into balls. At some point you could try rolling the balls in crushed nuts. Store peanut butter protein balls on a plate or tray, or put them in a bag. Either way you have to refrigerate them if you want them to stay round.

Makes approximately 16 balls about one inch in diameter.

Saturday, August 9, 2008

High Fiber Crackers

3 tbsp psyllium husk powder
1 tbsp olive oil
1 tbsp salt
1 tbsp onion powder -- or garlic powder
1/2 cup Water
increments - used approx. 1 1/2 cups.

There were not complete mixing and cooking instructions with this recipe, but this is what I did:
Mixed psyllium, olive oil, salt garlic and 1/2 cup of water. Mixed by hand.
Added another 1/4 cup water and mixed again by hand.
Added another 1/2 cup and got out the electric mixer.
This is the most slimy, gooey mess of a batter you've ever seen in your life!! :-)
Sprayed a cookie sheet liberally with non stick spray and spread the mixture as thin as possible, keeping my fingertips wet (that was part of a tip). The batter was still chunky - wasn't sure this was the consistency I was looking for, but it worked.
I cooked it @ 200°F- 100°C for approx. 1 1/2 hours.
(Not sure - started at 30 minutes and every time I checked it was still a bit 'wet' so I'd set the timer for another 15-20 minutes.
Broke it up into pieces and placed in a air tight Tupperware. They're really quite good

OR

3 heaping teaspoons of flax meal with 4 heaping teaspoons of psyllium husks and seasoning of choice. Then add 2.5 cups of water and mix. Pour onto a greased baking sheet and bake at 200-300 for three hours.

I used a tupperware shaker and put the three heaping t. flax meal, and four heaping t psyllium husks along with 1/2 t. of garlic salt. I greased the cookie sheet with olive oil and baked it at 300' for three hours. While I was a skeptic before trying this I am now a believer.The cooking removes the water from the mixture and leaves behind a thin crispy wafer like substance. This recipe makes a whole cookie sheet of "crackers"

OR

3 heaping teaspoons of pysillium husk powder in a bowl
1 tablespoon olive oil/ I used canola someone else used corn
1.5 tsp salt
1 tsp onion powder
1 cup water

mix psyllium husk powder, olive oil, salt and onion powder in a bowl. Add water 1/2 cup at a time. Stir well and allow to sit for one min between adding water. Preheat oven to 400 degrees. Grease a cookie sheet. Once mixture is gloopy pour onto sheet. you can also drop like cookies.
Check after 30 min. A large bubble will have formed, stick a fork in it and pop it. Cook another 10 - 15 min according to the crispness you want it. Becareful it burns very quickly. It actually tasts like a chip. I also read someone else used a splash of vanilla, 3 pkts of splenda in place of the onion powder and cooked the same. also added 1tsp of cocoa. These variations will have more carbs account for them.

OR
1.5 cups psyllium husks
½ cup flax seeds, whole
2 cups water
1-2 tsp salt
¼ cup olive oil

Mix everything but the oil. Don't over mix. Oil two large baking sheets. Split the dough and use well oiled fingers to press and smoosh it. Mark in 1” squares. Put in a preheated 325 oven. I check every 20 minutes and rotate the pans. After 40 minutes I take it out, cut through all the way, and flip each cracker. Then continue baking and checking until very dry and crisp. They will be a dark, leathery brown when done. Don't let them get black. Cool and store in an airtight tin or ziplock bags.
For variety: You can add crushed garlic (or garlic powder), or onion powder, or curry powder, or chili powder, or parmesan cheese or whatever you prefer.
For a sweet variation leave out the salt and add 1-2 tsp cinnamon and heat safe sweetener of your choice to taste.

Protein Muffins

Jeannie's Healthy Muffins with Psyllium Husk (from Mr Breakfast.com)
5 packets stevia extract powder
1/2 tsp. sea salt
1 tsp. baking powder(aluminum free)
1 tsp. pumpkin pie spices
1/2 tsp. ground ginger
1/2 cup sliced almonds
1/3 cup psyllium husk
1/2 cup ground flax seed
1/2 cup wheat bran or rice bran
1 & 1/2 cup vanilla soy protein powder
1 cup raisins or dried fruit of your choice
one 6 oz. carton yogurt of your choice
1/4 cup canola oil
1/4 cup tahini
2 eggs slightly beaten or egg beaters
1/2 tsp. lemon extract
1/4 tsp. almond extract

Combine fruit and yogurt, set aside while mixing dry ingredients. Mix thoroughly all dry ingredients. Mix wet ingredients and add to dry ingredients mixing only enough to lightly blend. Spray muffin tins with Pam or equivalent before adding mixture. Bake @ 350 degrees for 25 to 30 minutes. Makes about 1 dozen large muffins.


Textured Soy Protein Cinnamon Applesauce Muffins (from vegweb.com)
(makes 6 large and 12 mini muffins)
Ingredients:
1/2 cup textured soy protein
2 scoops vegan protein powder (vanilla or plain)
1/3 cup granular sugar substitute
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon nutmeg
1 1/2 teaspoons cinnamon
1/4 teaspoon salt
1/4 cup unsweetened applesauce
1 1/2 cups water (approximate)
1 teaspoon lemon juice
1 teaspoon vanilla extract

Directions:
Preheat oven to 375 degrees Fahrenheit. In a food processor, whirr together the dry ingredients. Make sure the textured soy protein is thoroughly ground up.While the machine is still running, dump in the applesauce. Add the water a bit at a time, until the mixture is a thick batter (resembles oatmeal). Whirr in the lemon juice and the vanilla extract. Spoon the batter into greased muffin tins and bake for 10 minutes. Reduce the oven temperature to 350 degrees and bake for 5-10 more minutes.

Blueberry Bran Protein Muffins
Ingredients:
1 cup oat bran
½ cup flax meal (put flax seeds in a blender to make flax meal)
4 scoops protein powder, flavour of your choice (I like chocolate with this recipe).
2/3 cup frozen blueberries
1 cup granulated Splenda (or equivalent sugar substitute like Sucanat or stevia)
1 teaspoon cinnamon
1/4 teaspoon salt
1 teaspoon baking powder
3 jumbo egg whites
1 teaspoon maple extract
2/3 cup water

Instructions:
Mix the dry ingredients together in a large bowl, then add the egg whites, extract, and water. Stir until mixed well. Scoop into a muffin pan coated with cooking spray. Bake at 180-degrees celsius (350 F) for 20 minutes. Be careful not to overbake these, as they go very hard and dry! Makes 6 large muffins.

Whole Wheat Pumpkin Muffins (from vegweb.com)
Serves: 6 Large Muffins
Ingredients :
1 15oz canned pumpkin
3/4 cup vegetable oil
1c. wheat flour
1/2 cup oat bran
1/2 cup quick oats
1 large scoop soy protein powder
2 1/2 teaspoon baking powder
1 1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon cloves
1 teaspoon vanilla
1/4 cup soy milk (pref vanilla)
1/2 cup sugar
1/2 cup brown sugar

Directions:
Preheat Oven: 325 F Mix canned pumpkin and oil, add in sugar. In separate bowl combine all dry ingredients: flour, oat bran, oats, protein powder, baking powder, baking soda, salt, cinnamon, nutmeg and cloves, mix. Add slowly to pumpkin mixture, mixing well between additions. Add vanilla and soy milk, again mixing well. Fill muffin cups with batter, at least 3/4 full.Bake for 30 min, test with toothpick or knife. If it comes out clean they are done. The cooking time may very depending on your oven. Check at 25 min, but they could take up to 45 min or an hour. Enjoy!

Flax Carrot Cake Protein Muffins
1 Cup Stone Ground Whole Wheat Flour
1/2 Cup Soy Flour
1.5 Cups Flax Seed Meal
1 Cup Soy Protein Powder
3/4 Cup Rolled Oats (Oatmeal)
1/3 Cup Chopped Walnuts
1/2 Cup Splenda Brown Sugar Blend
1/2 Cup Normal Splenda
2 Cups Skim Milk
3 Medium Granny Smith (green) Apples, Pealed
1 Cup Shredded Carrots
1/2 Cup Egg Beaters or Egg Whites
1 Cup Raisins
1 tsp vanilla extract
1.5 tsp ground cloves
1.5 tsp nutmeg
1.5 tsp ground ginger
2 tbsp cinnamon
1 tsp salt
1 tbsp olive oil
4 tsp baking soda
2 tsp baking powder
(optional) 1/4 cup pomegranate or other high antioxidant fruit juice (the expensive stuff in the small bottles).

Preheat oven to 350 degrees. Grease muffin pan (spray with non-stick spray) or line with paper liners. In large bowl mix together wheat flour, soy flour, soy protein powder, splenda, splenda brown sugar blend, salt, flax seed meal, oatmeal, cinnamon, cloves, nutmeg, ginger, baking soda, baking powder. In food processor process carrots until you have 1 cup, usually 2 cups or more whole carrots goes into making 1 cup of finely shredded carrots. Set aside. Peel, core and quarter your apples. Process in food processor until finely & evenly shredded. In large bowl mix together shredded carrots, shredded apples, raisin, and walnuts until it comes to an even consistency. In large bowl combine 2 cups of milk, egg beaters, vanilla extract, and oil (and optional fruit juice). Whisk rapidly until it gets foamy, about 5 minutes.
Pour milk & egg mixture into flour mixture and fold together using a large spoon or spatula, do not over mix and stop once you no longer see any dry ingredients.
8. Fold apple & carrot mixture into milk & flour mixture using a large spoon or spatula, stop when all ingredients seem evenly dispersed.Ladle mixture into muffin pan, filling each cup to the very top, even overfilling slightly. Due to the protein there shouldn’t be too much rise. Should make about 18 muffins. Bake in 350 degree over for 25 minutes or until toothpick inserted in center comes out clean.

Pumpkin Muffins
DRY:
1 1/3 C ground oatmeal, dry
2 Scoops of Protein Powder (I use GNC's Vanilla SOY, which has 25g Prot per scoop)
3/4 C Splenda
2 tsp baking powder
2 Tbsp wheat gluten
1 tsp salt
1 tsp cinnamon
2 tsp pumpkin pie spice

WET:
8 egg whites
2 tsp vanilla extract
1 Cup canned pumpkin
1/3 to 1/2 cup water (optional)


Mix dry ingredients in food processor. Then add in wet ingredients. Blend well. You made need to add some water to get the correct consistency ( I use between 1/3 to 1/2 cup). Pour batter in 12 muffin cups (well greased with cooking spray). Cook at 350 for 25-30 minutes. Yields 12 muffins (3 muffins is one serving - or 2 if you are looking for a lighter meal).


Blueberry Muffins
Ingredients:
1.5 cups Oats. (Blend untill a floury texture.)
add 3 scoops protein powder (vanilla works best, blend untill mixed well)
1.5 cups Fat Free Cottage Cheese
3 Eggs (Can replace with 6 egg whites if you want NO fat)
6 egg Whites (can replace with 3-4 extra eggs if you want some extra fat. And yes you are at 9 eggs total now)
Blend those ingredients till they are mixed well.
add about 1/2 cup Frozen (or fresh) blueberries. ( or more if you wish)
mix those in by hand... if you blend them you'll have a wierd blue muffin.

OK so you can pour those into muffin cups and bake them at about 350 for about 20 mins.

NOTE: above recipe is variant of protein pancake!


Bannana Nut Muffins
1.5 cups Oats (blended into flour)
3 scoops protein powder
3 eggs
6-8 egg whites
1.5 cups FF Cottage Cheese
1-1.5 Bannana's
Blend till a smooth mixture. Then add
1/4-1/3 cup chopped nuts for baking. Stir in by hand. (almonds are great. Peanuts work too)

Trygve's Low-Carb Almond Poppyseed Muffins

(makes 12 muffins)

4 oz dry curd cottage cheese
4 oz water
3 eggs
3 of those 70cc scoops unflavored whey protein
1 tablespoon plain psyllium husk powder
3/4 teaspoon guar gum
1 teaspoon baking powder (not soda)
sweetener to taste (after baking the muffins tend to be a little less sweet than the batter)
2 teaspoons almond extract
1 teaspoon butter extract
1 teaspoon vanilla extract
2 teaspoons poppy seeds

Preheat oven to 325. Place a pan of water on the bottom oven shelf; without the pan of water, instead of a light and slightly crispy top, the top of the muffin will form a hard, airtight shell that will pull away from the rest of the muffin and the texture will suffer.
Put dry curd cottage cheese, water, and eggs into blender and blend until curds have disappeared. Add whey protein. While blender is running, slowly sprinkle in psyllium and guar gum (don't add them before the protein powder); add baking powder, sweetener, and extracts until everything suits your particular taste buds (with the proviso that the baked muffins will taste less sweet and less strong than the batter). Add poppy seeds to blender last.
Fill muffin pans halfway with batter; there'll be enough for a dozen medium-sized muffins. (I personally get best results with a nonstick muffin pan and a quick spray of Pam.) Bake for 18 minutes at 325, then turn off oven and leave oven door partway open for a few minutes. Don't worry if you spill some of the batter on the muffin pan next to the cups; small drips of the batter will turn into very light and crispy cookies (doesn't work for cookie-size drops; just for little bitty ones).
I personally think they're great topped with cream cheese, but I'll let you use your imagination; store leftover muffins in an airtight container to prevent drying and reheat in covered container if possible.

For variety, try:
substituting apple extract with a bit of cinnamon and nutmeg for the almond extract and poppy seeds
as above, but caramel and hazelnut extracts
instead of poppy seeds, use freshly ground nutmeg
sprinkle slivered almonds, chopped walnuts, or other interesting crunchy things on top of the muffins before you put them in the oven.

Trygve's Low-carb Chocolate muffins
(makes 12 muffins)
4 oz dry curd cottage cheese
4 oz water
3 eggs
3 of those 70cc scoops unflavored whey protein
1 tablespoon plain psyllium husk powder
3/4 teaspoon guar gum
1 teaspoon baking powder (not soda)
sweetener to taste (after baking the muffins tend to be a little less sweet than the batter)
1 ounce unsweetened chocolate
1 teaspoon hazelnut extract
1 teaspoon vanilla extract
chopped nuts
Directions:
Preheat oven to 325. Place a pan of water on the bottom oven shelf; without the pan of water, instead of a light and slightly crispy top, the top of the muffin will form a hard, airtight shell that will pull away from the rest of the muffin and the texture will suffer.

Put dry curd cottage cheese, water, and eggs into blender and blend until curds have disappeared. Add whey protein. While blender is running, slowly sprinkle in psyllium and guar gum (don't add them before the protein powder); add baking powder, sweetener, chocolate, and extracts until everything suits your particular taste buds (with the proviso that the baked muffins will taste less sweet and less strong than the batter).
Fill muffin pans halfway with batter; there'll be enough for a dozen medium-sized muffins. (I personally get best results with a nonstick muffin pan and a quick spray of Pam.) Sprinkle chopped nuts on top of muffin batter. Bake for 18 minutes at 325, then turn off oven and leave oven door partway open for a few minutes. Don't worry if you spill some of the batter on the muffin pan next to the cups; small drips of the batter will turn into very light and crispy cookies (doesn't work for cookie-size drops; just for little bitty ones).
I personally think they're great topped with cream cheese, but I'll let you use your imagination; store leftover muffins in an airtight container to prevent drying and reheat in covered container if possible.

Chickpea Burgers

From the Veggie Table
(makes 4 burgers)
2 T olive oil
1½ c onions, minced
3 cloves garlic, minced
1 t ground cumin
1 c carrot, finely chopped
1¾ c cooked and drained chickpeas
1½ T tahini or peanut butter
¼ c parsley, minced
1/3 c chick pea or white flour
½ t baking soda
1 t salt
juice from ½ lemon

Directions
Heat 1 T of oil and sauté the onions over medium heat, stirring frequently, until they soften, about 5 minutes. Add the garlic, cumin, and carrot and sauté for two more minutes. Transfer to large bowl or food processor and add the chickpeas. Mash or process until mushy. Stir in tahini and parsley. Combine the flour, baking soda, and salt in the small bowl, then stir into chickpeas. Flour your hands, shape mixture into four patties, and dust them with flour. Fry in 1 T oil over medium-low heat for 1 minute, until just beginning to brown. Flip, fry 2 minutes, flip again, and fry 1 one minute (2 minutes total per side). Splash with a bit of lemon juice and serve. These are wonderful topped with hummus or baba ganouj.

Very High Protein Soy Burgers

Add
--1 cup hot water(or broth of choice)
to
--1 cup TVP
then add a few tablespoons BBQ sauce or vegan worchestershire or whatever flavor you'd like to try. Maybe some garlic and/or onion powder.

Stir and then allow enough time for the TVP to absorb most of the liquid. When that has happened, stir in
--1/2 cup wheat gluten flour
and
--1/2 cup soy protein powder

Stir until as much dry ingredient clumps/sticks to the tvp granules as possible. Work this mixture with your hands and form into patties and steam for 2-3 hours. (the longer the better)

These are not finished until they are barbecued, baked or fried and you have the option of adding whatever sauce or marinade.

You can choose to add some oil of choice to the TVP in the first step, fry in oil(until lightly browned) or baste with a little oil before baking or BBQing. If you choose to make your burgers fat free, you'll need to use generous amounts of sauce or marinade to keep them moist or they will be rubbery. Ground beef is high in fat so a grain and vegetable burger is probably a better idea than a mock meat burger if you don't want to use even a little fat in your recipe.

TVP Meetballs and Swedish Meatball Pasta

makes about 20 balls

Ingredients
2 cups TVP granules
1 ¾ cups veggie broth (or 1 bouillon cube dissolved in water)
1 medium yellow onion, minced
2 cloves garlic, minced
2 tbsp olive oil
½ cup vital wheat gluten flour
1 tbsp Tamari or soy sauce
½ tsp fresh cracked black pepper
½ tsp oregano
½ tsp chili powder
½ tsp garlic powder
½ tsp onion powder
Additional oil for frying

Directions
Reconstitute TVP granules by placing them in a microwave safe bowl, pouring the broth over the granules, covering tightly with plastic wrap and placing them in the microwave for 5-6 minutes. Alternatively, you can pour boiling broth over the dry granules, cover and let sit for 10 minutes. In a skillet, saute the onions and garlic in olive oil until translucent and fragrant. About 5-7 minutes. Remove from heat mix in the flour, Tamari and all of the spices. Let sit until cool enough to handle. With your hands, form balls about 1 ½ inches in diameter. Use a lot of pressure when forming your balls, tee-hee, you don’t want them to fall apart. Lightly fry them in a small amount of oil, rolling them around in the pan to brown on all sides.

Ingredients
1 prepared recipe of meetballs, above
1 pound of fettucine noodles, prepared in salted water according to package directions
1 8oz package of mushrooms (I buy mine pre-sliced!)
2 tbsp olive oil
2 tbsp vegan margarine (I use Earth Balance)
1 cup soymilk
½ cup water
1 tbsp cornstarch
2 tbsp all purpose flour
2 tbsp white miso
2 tbsp tamari
1 tbsp onion powder
1 tbsp garlic powder
Fresh cracked black pepper to taste

Directions:
Prepare meetballs and set aside. While the pasta is boiling, prepare the mushroom sauce. In a heavy bottomed skillet, on medium-high heat, saute the mushrooms in the olive oil until the have reduced in size by half. Add the margarine and continue to saute a few more minutes. In a measuring cup, dissolve the cornstarch and flour into the water and soymilk. Dissolve until there are NO LUMPS! Add the miso and tamari to the skillet. Sprinkle in the onion and garlic powder. Slowly add in the flour mixture, stirring constantly and continue to simmer until you reach your desired thickness. Drain the pasta and mix sauce into the noodles. Top with the meetballs and serve warm.

The Scarborough Fair Tofu Burger

Ingredients
(makes 6 patties)
(Edited to add: I tend to overspice, so if this seems like to much spice to you, feel free to cut it down, even by half!)
1 tbsp dried parsley
1 tbsp dried sage
1 tbsp dried rosemary
1 tbsp dried thyme
12 oz extra firm tofu, drained and pressed
1 cup TVP granules
1 cup veggie broth
2 tbsp minced garlic
1 flax egg (2 1/2 tbsp ground flax mixed with 3 tbsp water)
1/4 cup hulled sunflower seeds
1/4 cup hulled pumpkin seeds
Sea salt and fresh cracked pepper to taste

Directions
Grind the parsley, sage, rosemary and thyme into a fine powder. I use a coffee grinder for this. In a mixing bowl, crumble the tofu and mix well with the spice mixture so that the herbs are well infused with the tofu. Let sit while you reconstitute the TVP, either by mixing it with the veggie broth and covering tightly with plastic wrap and microwaving for 5-6 minutes, or by pouring boiling broth over the granules, covering and let sit for 10 minutes. When cool enough to handle, add the TVP to the tofu mixture, then add in the minced garlic, flax egg, sunflower and pumpkin seeds. Add salt and pepper to taste. Mix with your hands until all ingredients are very well incorporated. The mixture will be nice and smooth, and should form lovely patties. Refrigerate until ready to cook, although refrigeration isn't necessary if you plan on cooking them right away. I recommend baking these rather than frying. It just seems that this burger is too healthy to fry. Bake at 350, for 15 minutes per side, on a non stick baking sheet, covered with foil.

Edamame Burgers

(amkes 16 patties)
Ingredients:
2 cups of shelled and frozen edamame
1 15oz can garbanzo beans, with the liquid
1 8 oz package of sliced mushrooms (about 2 cups)
1/2 cup finely ground raw cashews
1/2 cup nutritional yeast
4 cloves garlic
1/2 tsp ground cumin
1/4 tsp liquid smoke (optional)
1 tsp Bragg's Liquid Aminos (or soy sauce)
+/- 3 1/2 cups besan flour
Sea Salt and fresh cracked pepper to taste
Oil for frying

Directions:
Place the frozen edamame and the entire can of garbanzo beans, including the liquid in a saucepot to warm. This step is to defrost the edamame, if you use fresh or precooked edamame, you can skip this entire step. Place all ingredients, except the flour and oil into a food processor and puree until smooth. Into a large mixing bowl, pour the contents of the food processor. Slowly add the flour until a thicker consistency is formed. I originally started with 2 cups of flour, but ended up needing 3 1/2 to get the right consistency. Place the entire bowl in the fridge for 20-30 minutes to stiffen up and make it easier to handle when forming the patties. Form into to burger patties. Fry until golden brown on both sides. Freeze any uncooked patties between layers of wax paper. Makes about 16 patties.

Protein Cookies

Makes 30 cookies

Ingredients:
3 cups oats
1.5 cups protein powder
1/2 cup chocolate chips
2 tsp peanut butter
1 cup applesauce unsweetened
1 tsp vanilla
1 tsp baking soda

Spoon onto cookie sheet. Bake at 350 for 20-30 minutes

Wednesday, August 6, 2008

Protein Brownies

Chocolate Super Healthy Brownies
1 can Pumpkin Puree, 15oz
1 cup Whole Wheat Pastry Flour
½ cup Rolled Oats
½ cup Flax Seed Meal
1 cup Soy Protein Powder
1 cup Hersey’s Special Dark Cocoa Powder (or other dark cocoa powder)
1 cup Splenda
4 tbsp Cinnamon
1 cup Egg Beaters or Egg Whites
½ cup Light Sour Cream
1 cup Skim Milk
2 tsp Baking Soda
1 tbsp vanilla extract
1 pkg(16oz-ish) Dark (60% + cocoa) Chocolate Chips (optional)

Preheat Oven to 375. Mix all the dry stuff (oats, flour, flax seed, protein powder, cocoa powder, splenda, cinnamon, and baking soda) together, really well. Sift it if you want. Put the Egg Beaters in a big bowl, very big, and beat with a hand mixed until nice and foamy and or soft peaks. Normally if making something like an angel food cake we’d be careful now, but we’re not making an angel food cake, so…
Add the pumpkin and sour cream into the bowl and mix well, add the milk and vanilla and start adding the dry mixture a little at a time. Meanwhile in another part of the kitchen, if you want it extra chocolately you’ll need to melt the optional chocolate chips in a double boiler or a microwave and then drizzle into the mixture, or just drop the chips in if you’d rather have chocolate chunks in the finished product, your choice. When your mixture has fully come together, stick it into a lubed 13×9 baking dish, it’ll be thick, you should spray the back of a spatula with some non-stick spray to help spread it around. When it is good and even pop it in the oven for 1 hour.


Chocolate Applesauce Brownies

Ingredients:
60 grams chocolate protein powder
3/4 cup oat flour (if you don't have any just put some oats in a blender and chop them until they are powder)
5 tsp fructose (or 3 tbsp sugar)
3 tbsp cocoa powder (unsweetened)
a dash salt
2 egg whites
3/4 cup applesauce (unsweetened)
3 tbsp peanut butter
2 tbsp. water
1 tsp. vanilla extract – optional

Directions:
Mix the ingredients together and pour into a greased 8x8 pan. Bake at 350 degrees fahrenheit for 18 min. Makes 9 brownies.


Peanut Butter Protein Brownies in a Microwave
Ingredients:
1 scoop of protein powder; chocolate, vanilla, or peanut butter
1 tablespoon natural peanut butter
milk or water

Mix all ingredients together in a small glass bowl; do not use plastic. If the resulting mixture is too thick add a couple drops of milk or water to loosen it up until it reaches your desired consistency. Since it is already in a glass bowl, microwave on high for 30-45 seconds. Mixture should come out to a cake/brownie like consistency.

Protein Brownies
8 egg whites
1 C low fat cottage cheese
2 C oats
4 scoops protein powder (I used vanilla)
1 tsp vanilla
1 tsp baking powder
1/4 tsp salt
1/2 C Splenda
1/4 C unsweetened cocoa
1/2 C water

Blend all together in blender or with hand mixer. Spead in 9 x 12 cake pan sprayed with cooking spray. Bake at 350 for 20 min.
Cut into 12 bars.

Chocolate Peanut Butter protein brownies
1/2 cup oats, blended in blender to flour
1/2 cup whole wheat flour
1 and 1/2 cup whey protein powder
1/3 cup unsweetened cocoa
1/2 cup nonfat dry milk
2 egg whites
1 Tablespoon sugar free chocolate syrup
1 teaspoon vanilla
1/4 cup natural peanut butter
1/2 - 1 cup water

Preheat oven to 325 degrees. Blend oats until flour. Add remaining dry ingredients. Mix egg whites, chocolate syrup, vanilla and peanut butter in large bowl. Add dry ingredients. Slowly add water until "gooey". (this does not turn into a batter; it is very thick in consistency). Pour into 9x9 pan lined with wax paper. Bake for 15 minutes. Remove from pan and cool on cooling rack. Cut into 8 bars. Refrigerate.

Cottage Cheese Pudding

(serves 8)

2 cups cottage cheese, lowfat
3 eggs - well beaten
1/2 teaspoon vanilla
1/2 teaspoon orange extract
2 tablespoons splenda
1/4 teaspoon cinnamon
1/8 teaspoon salt

Combine all the ingredients gently, and spread in a shallow, non stick baking dish. Sprinkle top with a little nutmeg. Bake in 325° oven (preheated)for about 45 minutes (tested by inserting knife in pudding, done when knife is clean)

Protein Muffins

Basic Template
Use protein pancake batter (from blog recipe)+ 1 tsp baking powder as muffin batter. Bake 350 degrees F for about 25 minutes.

Zucchini Muffins
Ingredients:
8 egg whites
1 cup oats
.5 cup cottage cheese
1 zucchini cleaned with skin on(more fiber coarsely grated
1 scoop of vanilla protein powder( actually I use a cinn oat one by lean mass matrix)
.5 - 1tsp lemon extract( or try 1 tsp vanilla extract)
2 tsp baking powder
.5 tsp Stevia or .5 c splenda **if you like a sweeter muffin try .75 c slpenda or .75 tsp stevia)
2 tb chopped nuts (OPT but yummy!)

Blend well in a food processor or blender. stir in nuts and grated zucchini. Pour batter into Pam sprayed muffin pan. bake at 350 for 30 minutes.

Perfect Pumpkin Muffins

6 servings
1 small can pumpkin
2 cups oatmeal (dry)
2 scoops vanilla soy protein
12 egg whites
1 TBSP baking powder
1 TBSP cinnamon
12 pkg splenda
1/4 cup milled flax seeds (optional)

Mix all ingredients in a food processor til smooth.Spoon into 12 jumbo muffin tins
Bake at 350 degrees for 25 minutes

Apple Spice Muffins
6 servings
2 apples diced
2 cups oatmeal (dry)
2 scoops vanilla soy protein
12 egg whites
1 TBSP baking powder
1 TBSP cinnamon
1/2 tsp ginger & allspice
12 pkg splenda
1/4 cup milled flax seeds (optional)

Mix all ingredients in a food processor til smooth.Spoon into 12 jumbo muffin tins
Bake at 350 degrees for 25 minutes

High Bran and Protein Cookies

Ingredients:
1 egg white
1/4 unsweetened applesauce
1/4 cottage cheese (I use fat free)
1/3 cup old fashioned oats
1 scoop vanilla protein powder
1/3 cup wheat bran (unprocessed)
4 packets of splenda or equivalent
1 1/2 tsp cinnamon
1 tsp baking powder
dash of nutmeg
dash of ginger
1 tsp vanilla

Directions:
Spray a cookie sheet liberally (or they will stick) with pam. Bake for 8 minutes at 350 degrees.

Protein Bar Recipes

Homemade Protein Bars (Molli Katzen’s Sunlight Café)
Ingredients:
1 cup soy protein powder
1/2 cup all-purpose flour or ground quinoa
2 cups rolled oats
1/2 cup oat bran
1/2 tsp cinnamon
3/4 tsp salt
1/2 cup packed brown sugar — (1/2 to 2/3)- use more for sweeter version
1 cup semisweet chocolate chips
1 1/2 cups vanilla yogurt, nonfat OR unsweetened applesauce or canned pumpkin, or mashed banana or silken Tofu (if using pumpkin or tofu added a bit of salt) OR combo of 3/4 cup plain yogurt, 2 teaspoon of vanilla essence and 3/4 cup tofu
1/2 cup peanut butter OR ¼ cup canola oil (I used peanut butter)
2 tsp vanilla extract
1 egg white (optional)
Add 2 to 3 tablespoons powdered egg whites (optional).
Add up to 1 cup chopped nuts and/or sunflower seeds (optional).

Directions:
Preheat oven to 350F (325F for glass pan). Lightly spray a 9×13-inch baking pan and a baking tray with nonstick spray. Mix together the protein powder, flour, oats, oat bran, cinnamon, and salt in a large bowl. Crumble in brown sugar, rubbing it with your fingers to break up any clumps. Stir in the chocolate chips. Measure the yogurt, oil, and vanilla into a second bowl, stirring until well combined. Add the wet mixture to the dry, and mix patiently until thoroughly blended. (You may have to use your hands - it will be a thick batter, verging on a dough.)Transfer the mixture to the prepared pan, patting it evenly into place with your hands. Bake in the center of the oven for 15 minutes, then remove from the oven and cut into bars of any size or shape. Place the bars on the prepared baking tray and bake for another 12-15 minutes, or until golden around the edges. (For extra-crunchy bars, turn off the oven and leave them in there for up to 45 minutes longer.) Remove the bars from the oven and place them on a rack to cool. Eat the bars within a few hours, or seal them in a heavy zip-style plastic bag and store in the freezer. For maximum crispness, “refresh” them in a toaster oven after defrosting.


Alton Brown Good Eats Recipe

Ingredients:
4 ounces soy protein powder, approximately 1 cup
2 1/4 ounces oat bran, approximately 1/2 cup
2 3/4 ounces whole-wheat flour, approximately 1/2 cup
3/4-ounce wheat germ, approximately 1/4 cup
1/2 teaspoon kosher salt
3 ounces raisins, approximately 1/2 cup
2 1/2 ounces dried cherries, approximately 1/2 cup
3 ounces dried blueberries, approximately 1/2 cup
2 1/2 ounces dried apricots, approximately 1/2 cup
1 (12.3-ounce) package soft silken tofu
1/2 cup unfiltered apple juice
4 ounces dark brown sugar, approximately 1/2 cup packed
2 large whole eggs, beaten
2/3 cup natural peanut butter
Canola oil, for pan

Directions:
Line the bottom of a 13 by 9-inch glass baking dish with parchment paper and lightly coat with canola oil. Set aside. Preheat the oven to 350 degrees F.
In a large mixing bowl, combine the protein powder, oat bran, wheat flour, wheat germ, and salt. Set aside. Coarsely chop the raisins, dried cherries, blueberries and apricots and place in a small bowl and set aside.
In a third mixing bowl, whisk the tofu until smooth. Add the apple juice, brown sugar, eggs, and peanut butter, 1 at a time, and whisk to combine after each addition. Add this to the protein powder mixture and stir well to combine. Fold in the dried fruit. Spread evenly in the prepared baking dish and bake in the oven for 35 minutes or until the internal temperature reaches 205 degrees F. Remove from the oven and cool completely before cutting into squares. Cut into squares and store in an airtight container for up to a week.

Chowhound's High Protein Low Sugar Energy Bars
Ingredients:
8 ounces soy protein powder or whey protein powder, approximately 2 cups
2 1/4 ounces oat bran, approximately 1/2 cup
2 3/4 ounces whole-wheat flour, approximately 1/2 cup
3/4-ounce wheat germ, approximately 1/4 cup
1/2 teaspoon kosher salt
1/2 cup unfiltered apple juice
3 large whole eggs, beaten
2/3 cup of chopped almonds
3/4 cup natural peanut butter
1/2 cup unfiltered apple juice

Directions:
Combine the protein powder, oat bran, wheat flour, wheat germ, almonds and salt in a large mixing bowl. In another bowl, combine the apple juice, peanut butter, and eggs (1 at a time) and whisk to combine. Add this to the protein powder mixture and stir. Preheat oven to 350F. Spread the mixture evenly on a baking dish (lined with parchment paper) and bake in the oven for about 35 minutes. Remove and cool completely before cutting into bars.

No-Bake Recovery Bars

Ingredients:
1 cup oats
4 scoops chocolate protein whey powder
1 cup dry fat-free milk
1/3 cup sunflower seeds
1/3 cup coconut flakes
1/3 cup cranberries dried
5 tbs peanut butter
1 1/4 cups water
1 tsp vanilla

Directions:
Spray 9" square baking pan with nonstick spray.Combine oats, protein powder, dry milk, seeds, carnberries and coconut in a medium bowl; mix well Stir in peanut butter until mixture is crumbly. Add water and vanilla and mix until you get a smooth, doughy consistency. increase water if needed. Spoon mixture into pan and spread evenly.Refrigerate two hours. Use sharp knife to cut bars into 9 equal portions.

No Bake Healthy High Fiber Protein Bars (from Brazilian Lady)
(makes 24 bars)

2 cups raw oat meal
1 cup protein powder (e.g., soy protein powder)
1/2 cup flex seed
1/2 cup wheat germ
2 cups trail mix or other form of nuts you prefer
1/2 cup ground walnuts
1/2 cup coconut
1 cup honey
2 cups peanut butter

Mix all of that together and then spread on non-stick cookie sheet.


Oatmeal Protein Bars
Ingredients:
3 cups oatmeal
140 grams protein powder
3/4 cup peanut butter
1 cup milk
2 egg whites
1 cup apple sauce
2 tsp baking powder
1/2 teaspoon salt

You can also add fructose or sugar, I find them fine without as my protein powder is sweetened enough.

Directions:
Combine the above ingredients and put in a oiled (use pam) 9x9 pan. Bake @ 350 for 35 min.
Makes 8 bars. When they are cool, put them in the fridge or they will go moldy in a few days.

ABC Protein Bars
Ingredients:
10 tbsp. natural peanut butter
5 egg whites
5 scoops whey protein (I find that chocolate mint tastes the best in this recipe, however chocolate tastes good as well)
2 cups oats (OPTIONAL: For flavor, I dry cook these on a frying pan until they are toasted)
1/2 cup soy milk

Directions:
Mix the peanut butter and egg whites in a bowl. Microwave on high for 30 seconds, and mix well (so that the mixture appears smooth). Repeat 4-5 times until all traces of egg whites have dissolved into the peanut butter, and your mixture is a smooth consistent one. Gradually add the protein (one scoop at a time) and stir into the mixture. Next, add the soy milk and follow with the oats. Continue mixing until a thick 'sticky' mixture is present. Smooth the thick mixture into a 13x9 tray and leave for 20-30 minutes. Cut into 10 equal size bars. Individually wrap each bar (I use aluminum foil) and store in the fridge.

Body Trends Very High Protein Bars
Ingredients:
2 Level scoops of chocolate soy or whey-based protein powder
4 Tablespoons of natural peanut butter
1/4 Cup steel cut oatmeal
4 Egg whites
1/4 Teaspoon vanilla extract
1/2 Cup unsweetened applesauce

Directions:
Preheat the oven to 350 degrees F.
Mix the egg whites and uncooked oatmeal. Add the remaining ingredients.
Spray a nonstick cooking spray in an 8"x8" baking dish. Spread the mixture in an even layer, over the bottom of the dish. Bake for about 20 minutes, or until the edge starts to pull away from the sides of the dish. Let cool for 5 minutes and cut into bars.Makes 9 bars.

No Bake Protein Bar ( From Stella's Kitchen)
Ingredients:
5 tbsp natural peanut butter (chunky or smooth)
1/2 cup dry oat meal or whole grain hot cereal (uncooked)
1/2 cup oat flour (double the dry oats if you do not have oat flour)
6 scoops chocolate whey protein (approximately 132 grams worth of low-carb protein powder)
1 teaspoon vanilla
2 tablespoons flax seeds (optional)
1 cup non-fat dry milk
1/2 cup water (depending on what type of protein you use, you may need to add more)
Modifications: Use vanilla protein and replace ~1/4 cup of the oatflour with a variety of nuts, seeds, or dried berries.Chopped almonds, hazelnuts, cashews, peanuts, flax seeds, sesame seeds, pumpkin seeds, raisins, or dried cranberries would all work well.

Spray an 8x8 baking dish with non-stick cooking spray. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water & vanilla.
Using a wooden spoon or rubber spatula, everything until a dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray. Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated

Protein Power Bars
1 C vanilla soy or whey protein powder
1/2 C flour(whole grain)
2 C rolled oats(not instant)
1/2 C oatbran
1/2 tsp cinnamon
3/4 tsp salt
1/2 - 2/3 C brown sugar substitute
1 C chocolate chips or raisins
1 1/2 C vanilla yogurt
1/2 C peanut butter, softened in microwave(all natural)
2 tsp. vanilla

Mix wet and dry ingredients separately, crumbling in the sugar by hand. Fold wet and dry together and pat into a lightly greased 9x13 pan. Bake at 350' for 15 minutes; remove from oven, cut into bars and transfer to a baking sheet for 15 more minutes of baking, or until edges are golden brown. Cool completely and store in the freezer.

Chocolate Macaroon Protein Bars

(makes 6)

1 cup oat bran, or finely chopped oats
1/2 cup shredded sweetened coconut
4 scoops chocolate whey powder (I used ON 100% Whey)
2 T unsweetened cocoa powder
1 T powdered ginger
1/4 t salt
1/2 cup skim milk (or soy milk, unsweetened)

Mix for at least a minute, spread on greased surface/container. I use saran wrap sprayed with Pam, then plop the bar/blob onto it, spray the blob, then fold over the saran wrap and smoosh into whatever shape I want. Chill until firm then cut into 6 bars.

Pumpkin Bars

8 egg whites
1/2 C lowfat cottage cheese
2 C oats
1 C canned pumpkin
4 scoops vanilla protein powder
1 tsp baking soda
1/4 tsp salt
1 tsp vanilla
2 tsp pumpkin pie spice
1/2 C splenda
1/2 C water

Mix all together and spread in 9 x 12 pan sprayed with cooking spray. Bake at 350 for 20 min. Cut into 12 bars

Cocoa Banana Bars
6 servings
2/3 c. oat bran
2 scoops choc. protein powder (20g.prot. per scoop)
1 banana
4 egg whites (I used actual whites)
1/2 c. fat-free cottage cheese
2 packets diet Swiss Miss hot cocoa (2g. prot, 4g. carbs per packet)

Preheat oven to 350 degrees. Spray non-stick cooking spray in 8x8 baking dish. Mix oat bran, choc. protein powder, and hot cocoa in bowl. Blend banana, egg whites and cottage cheese in blender until smooth. Add to other ingredients in bowl and mix well. Pour into baking dish and bake for 23-25 minutes until toothpick comes out clean.
Let cool and cut into 6 bars.

I put these in the fridge after they cooled and are good cold, room temperature or warmed up in the microwave for about 10 seconds. Also good with a little Fat Free Cool Whip when warm!

Chewy Chocolate Peanut Butter Protein Bars
1 cup oat flour
1 ½ cups whey protein powder
¼ cup cocoa powder
½ cup nonfat dry milk powder
¼ cup stevia blend
½ teaspoon salt
2 egg whites
½ teaspoon super-strength chocolate flavoring (LorAnn)
½ teaspoon super-strength peanut butter flavoring (LorAnn)
¼ cup creamy peanut butter
¼ - 1/3 cup water

Preheat oven to 325 degrees. Line a 9”x9” baking pan with wax paper.
Combine all dry ingredients in blender -- Process on high speed 2 minutes. In a bowl, beat eggs, flavorings, and peanut butter. Add the dry ingredients to the egg mixture. With an electric mixer, slowly add the water until dough becomes a “gooey play-dough” consistency. Pour batter in lined pan, spreading, or pressing dough to an even thickness.
Bake for about 15 minutes. Remove from pan and allow to cool slightly. Remove wax paper and allow to cool completely. Cut into 8 bars

Tuesday, August 5, 2008

Vegetarian Jerky

Basic Tofu Jerky
Ingredients:
l lb. (453 g) extra firm tofu, drained
1/2 C. (237 ml) Bragg Liquid Aminos or or a 1:1 soy sauce to water mix
3 to 4 T. liquid smoke
1/8 C. (30 ml) water ( 2Tbs)
1 tsp. onion powder
l tsp. garlic powder or l clove garlic, crushed
l tsp. pepper
1 tsp. sweetener like honey or maple syrup

Directions:

Cut the drained tofu into long narrow strips (about 1/4" thickness or .5 cm ). They may look big but will shrink during baking. In a small bowl whisk together Bragg Liquid Aminos, liquid smoke, water, onion powder, garlic, pepper and sweetener. Place the strips in a shallow baking pan or on a cookie sheet and pour the marinade over them. Let them marinate several hours or overnight for best results. Cook the tofu in a food dehydrator or bake in the oven for about 4 to 6 hours at 200 degrees (gas mark 1/8). Turn the tofu over once every hour so it bakes evenly. Continue until the texture is chewy, but not crispy. Tofu jerky will keep indefinitely. Store in a container with a tight fitting lid.

Be creative: Use low-sodium soy if you want less salt (it is rather salty). Use Tabasco or ground cayenne if you want it hot. Chili powder makes chili jerky. Oregano and basil make pizza jerky.


Spicy 'Beef' Flavor TVP Jerky


2 cups TVP strips or slices
2 cups water
1/4 cup mushroom flavored soy sauce (or regular)
2 Tbs steak sauce
2 tsps natural sugar
1/4 tsp garlic granules or powder
Pinch of cayenne (or to taste)
Other seasonings as desired
1/2 tsp Vegemite (optional)
1 tsp soy oil or other oil

Bring all except TVP to a boil.Add TVP and turn heat to medium simmer.
Simmer for 30 minutes, stirring often.Let cool.Spray two large cookie sheets with pan spray.Squeeze TVP slightly to expel excess moisture.Spread TVP evenly on cookie sheets.Cook in a 250 F oven until dried and chewy, checking and turning often.
Cool on racks.Store in airtight containers.Freeze for longer storage.
Can also be dried in a food dehydrator.

Seitan Jerky

Any marinade sauce like:
Tamari, cayenne, honey (a touch), and garlic.
Same as above with fresh ginger
Commercial marinades, including Sechuan sauce

Follow the recipe for basic seitan. Slice the seitan in long thin strips. Bathe the strips in sauce. Place on flat baking sheet. Bake at 250 until nice and crisp or medium crisp. Store in dry container (plastic bags may cause it to sweat).

Portable Snacks

Crudités
Chopped carrot, celery, cucumber and peppers, raw broccoli, mange tout and baby corn are great ways to fill up on low fat and low sugar nutrient packed foods. Many celebs follow a raw food diet because of this. For a more substantial snack add some hoummas (although be careful as this is high in calories and fat) or home-made salsa (very low-calorie). Again always eat slowly and chew properly.

Vegetable soup
Home made soup is a really low calorie, low fat and low sugar snack that will fill you up and give you slow releasing energy. It also has a high water content, so great for flushing out the toxins. Batch up a load on a Sunday and reheat on the hob before work and put into a flask. Avoid reheating in the microwave as up to 95% of nutrients are killed off when cooked this way. Try Italian minestrone, autumn vegetable, chunky garden vegetable or tomato & herb - around 70 calories a mug!

Chopped salads
A cross between a salsa and a salad and can be made with any of your favourite veggies. Sweetcorn kernels, chopped tomatoes, sunflower seeds, coriander and lime juice or grated carrot, diced yellow peppers, chopped celery, a few chick peas, parsley and lemon juice are great water and nutrient packed foods that will fill you up without piling on the pounds.

Dips

Cottage cheese and chili dip
In a bowl mix together 1 portion of low fat cottage cheese and some sweet chilli sauce, dip with fat free rice crackers or whole wheat toast pieces. Is also great with some fresh coriander added.

High Protein Crepes

(serves 10 )

1 lg carton egg beaters
3/4 c cottage cheese
1 scoop protein powder
1/2 cup raw oatmeal (blended in blender to make a flour)

Mix all the ingredients in a blender until smooth.
Pour about 1/4 cup into pan and cook like a crepe. (rotate pan until set, then flip over and cook lightly)
It may take a little practice if you have never done crepes before. Try not to make them too thick. Add filling and roll like a tortilla. Enjoy.

For breakfast or dessert crepes add 1 teaspoon cinnamon to the batter and fill with yogurt or cooked apples.

For dinner crepes add 1 teaspoon Italian herbs to the batter and fill with seasoned cottage cheese and top with marinara sauce. Serve warm.

Tuesday, July 22, 2008

Traditional Miso Soup

(serves 5-6)
Ingredients:
1 small onion, sliced in very thin half moons
1 carrot, cut into thin matchsticks
1/4 block, soft tofu, cut into small cubes
3 rounded Tbsp. Shiro Miso (white miso) or your favourite miso
green onion (only the green parts) sliced
toasted Nori cut into thin strips
6 cups water

Directions:
Bring water to a low simmer. Add onion and carrots, simmer for 5 minutes. In a small bowl, make a paste from the miso by adding some of the warm water and working in with a fork. It is important not to boil the miso as this will destroy the healthy enzymes. Add tofu to the miso bowl. Turn off heat. Dilute miso paste with 1/2 cup of the hot broth. Add to soup. Garnish with scallions and nori.

Monday, July 21, 2008

Chocolate Chip Cookie (The Single Cookie)

1 Tbsp. White granulated sugar
1 Tbsp. Brown sugar
1 Tbsp. Butter
1-2 Tbsp. Chocolate chips
1 Tbsp. Water
1/8 tsp. Vanilla
Pinch of salt
Pinch of baking soda
1/4 Cup Flour + 1 Tbsp. Flour

Mix all of the ingredients in a cereal bowl with a fork.
You have two options here: Bake one largish cookie, or split it up and make a few smaller ones. Personally I like to make one large one, so I'm not obligated to share, but that's just me.
Bake at 350 degrees, for 12-13 minutes.
I bake on parchment paper. Parchment paper is great for baking cookies because you can slide the entire sheet of cookies off of the hot pan, no scooping them off. This allows you to get softer cookies. Some people like their cookies very crunchy, though, in which case you don't need to bother with parchment paper.
Also, if you bake one large cookie, it's wise to mush it down a bit before you bake it, rather than a large ball of dough. It will bake more evenly this way.

Egg Salad Sandwich or Spread

Curried Egg Salad (from 101 cookbooks)
(serves 3-4)
5 good quality eggs
1 1/2 teaspoons curry powder (your favorite)
3 tablespoons plain yogurt
2 big pinches of salt
1/2 small onion, chopped
1/2 medium apple, chopped
1/4 cup pecans, toasted and chopped
1 small bunch of chives, minced

Directions:
First off, you need to boil the eggs properly (the key to good egg salad!). Place the eggs in a pot and cover with cold water by a 1/2-inch or so. Bring to a gentle boil. Now turn off the heat, cover, and let sit for exactly seven minutes. Have a big bowl of ice water ready and when the eggs are done cooking and place them in the ice bath for three minutes or so - long enough to stop the cooking. While the eggs are boiling and cooling, combine the yogurt, curry powder and salt in a tiny bowl. Set aside. Crack and peel each egg, and place in a medium mixing bowl. Add the curried yogurt, onions, apple, pecans, and chives. Now mash with a fork. Don't overdo it, you want the egg mixture to have some texture. If you need to add a bit more plain yogurt to moisten up the mixture a bit, go for it a bit at a time. taste and add more salt if needed. Enjoy as-is, or served wrapped in lettuce or between two slices of good, toasted bread.

Egg Salad Sandwich (with mayo)
(makes 4 sandwiches)
Ingredients:
6 large eggs
1-2 tablespoons mayonnaise
Salt and pepper
A tiny squeeze of lemon juice
2 stalks celery, washed and chopped
1/2 bunch chives, chopped
2 small handfuls of lettuce
8 slices of whole grain bread, toasted

Directions:
Place the eggs in a pot and cover with cold water by a 1/2-inch or so. Bring to a gentle boil. Now turn off the heat, cover, and let sit for exactly seven minutes. Have a big bowl of ice water ready and when the eggs are done cooking place them in the ice bath for three minutes or so - long enough to stop the cooking. Crack and peel each egg, place in a medium mixing bowl. Add the mayonnaise, a couple generous pinches of salt and pepper, now mash with a fork. Don't overdo it, you want the egg mixture to have some texture. If you need to add a bit more mayo to moisten up the mixture a bit, go for it a bit at a time.
Stir in the celery and chives. Taste, and adjust the seasoning - adding more salt and pepper if needed.

To assemble each egg salad sandwich: place a bit of lettuce on a piece of toast, top with the egg salad mixture, and finish by creating a sandwich with a second piece of toast.



Tangy Egg Salad - No Mayo Recipe
(makes 1)
Ingredients:
2 hard boiled eggs, peeled
2 green onions, finely chopped-green parts only (optional)
2 tsp to 1 Tbsp Dijon mustard in mixture, + more for spreading on the slice of bread
1 Tbsp dill relish
salt and pepper- to taste
rye bread
seedless cucumber
romaine lettuce

Directions:
Mash eggs together well in a medium sized bowl. I use a fork and/or potato masher. Add green onions and stir. Add remaining ingredients and mix well. Cover and refrigerate overnight. Assemble sandwich -Rye bread, romaine lettuce, 5-6 slices cucumber, eggs.
Add additional pepper on egg mixture and spread extra Dijon on the top slice of bread before putting on the sandwich.

Tips
Substitute for Mayo:
Sour cream or yogurt, for the base then a little sugar or honey, wine vinegar or lemon juice and salt for flavour.
Dijon mustard mixed into a little bit of plain yogurt
Alternative Uses:
Can be used as spread on Wasa Crackers or filling in Pita/Tortilla

Protein Chocolate Cheesecake

(serves 4)

Ingredients:
250g fat free cottage cheese
1/2 cup low fat chocolate milk
4 scoops of low carb chocolate protein powder
5 heaping tablespoons of organic peanut butter

Directions:
Preheat oven to 350 degrees.
In a blender, combine 250g cottage cheese and 1/2 cup low fat chocolate milk and blend until creamy and smooth. Remove from the blender and place into a mixing bowl. Next, add 4 scoops of protein powder and mix thoroughly. Finally, add in the 5 tbsp organic peanut butter, one scoop at a time, blending until smooth.
In a small 4-inch ramekin, pour the mixture. Fill 1/2 of another deep oven pan with hot water and place the ramekin inside of the oven pan so that the water comes approximately 1/2 way up the outside of the ramekin containing the chocolate mixture. Place the whole thing into the oven and bake for 40-60 minutes.
The dessert will be finished when it is slightly firm to the touch. When finished, pull from the oven and allow to cool for several hours. When cool to the touch, place in the fridge and cool over night. Serve cold or at room temperature

Chai Blueberry Oatmeal

(serves 2)

Ingredients:
1 1/4 cups of water
1 chai tea bag
1/2 cup old fashioned large flake oats
2 tablespoons flax seeds (ground)
1 tablespoon 100% pure honey
1/4 cup low-fat milk
1 scoop vanilla whey protein (equal to 25 g protein)
1/4 cup blueberries (fresh or frozen)

Directions:
Bring 1 1/4 cups of water to a boil in a small pot on high heat. Remove from heat and steep a chai tea bag for 5 minutes. Remove bag and bring back to a boil. Add the oats. Reduce heat to medium-low and simmer until liquid is absorbed (approximately 7-10 minutes), stirring occasionally.Remove from heat and stir in flax seeds and honey Combine 1/4 cup of milk with whey protein in a separate bowl. Mix with a fork until protein is dissolved. For a smoother consistency, pour protein mixture into a blender or food processor and blend until protein is dissolved. Pour protein mixture and blueberries over oatmeal and serve.

Friday, May 9, 2008

Puffed Cereal/ Rice Krispy Squares (and variations)

Chocolate Rice Krispie Squares

Ingredients:

1/4 cup cocoa
3 tablespoons butter
1/4 cup corn syrup
1/4 cup sugar
3 cups Rice Krispies

Directions:

Combine cocoa, butter, corn syrup and sugar in a saucepan. Cook and stir over low heat just until the mixture comes to a boil, then remove from heat.

Stir in Rice Krispies. Pack into a greased 8 inch square cake pan. Cool and cut in squares.

Marshmallow Rice Krispy Squares

Ingredients
(Servings 12)
3 tablespoons margarine or butter
1 (10 oz./ about 40 marshmallows/280 g ) package regular marshmallows or 4 cups mini marshmallows
6 cups Rice Krispies or cheerios or any puffed cereal
1/2 cup (85 g) chocolate chips or 1/2 cup (80 g) raisins (optional)
Directions

Melt margarine in large saucepan over low heat. Add marshmallows and stir until completely melted. Remove from heat. Add KELLOGG'S RICE KRISPIES cereal. Stir until well coated.Using buttered spatula or waxed paper, press mixture evenly into 13 x 9 x 2-inch pan coated with cooking spray. Cut into 2-inch squares when cool. Best if served the same day.

Basic Green Smoothie

one orange, peeled (sometimes sub a grapefruit or citrus fruit like strawberries)
one banana
other fruit like pear, apple, etc...
two big handfuls of spinach or other greens like kale and lettuce
frozen fruit to top off
green powder or hemp/ protein powder

( 2 cup greens) Greens + ( 1/4 - 1/2 cup) fresh (or frozen) fruit + (1 medium )very ripe banana + ice = yummy and nutritious drink.
(green smoothies 60 percent greens and 40 percent fruits)

Protein Smoothies

Dr Oz's The Quick Magical Breakfast Blaster
2 servings, 136 calories per serving

1 scoop (1/3 cup) Soy protein (like Nature's Plus Spiru-Tein)
1/2 tablespoon flaxseed oil
1/4 cup frozen blueberries
1/2 large ripe banana (or other fruits of your choice)
1/2 tablespoon apple juice concentrate or honey
1 teaspoon Psyillium seed husks ( or more maybe 2 Tablesppon)


Peel banana; break into chunks. Put all ingredients in a blender. Add 12 ounces of water and ice, as well as powdered vitamins. Cover, blend until fairly smooth.

Nordine's Power Punch
2 tablespoons soy or whey protein powder
1/2 cup fat-free milk
1/2 cup plain fat-free yogurt
1/2 cup strawberries
1/2 medium banana
1 1/2 cups ice cubes

Combine all the ingredients in a blender and process until smooth. Serve in a tall glass.

Protein Fruit Smoothie
(serves 2)
1 to 2 scoops vanilla whey powder
1 cup strawberries
Banana
1 cup ice
1 cup water (substitute milk or yogurt for a thicker, higher calorie drink)

First add ice to blender. Then add strawberries, banana, protein powder and water (or milk or yogurt). Blend all the ingredients until everything has dissolved. This will fill you up faster than you would think! If there is some left over, take it in a "to go" cup or pass it on to a friend or family member.


Tuesday, May 6, 2008

Veganbot's Hearty Cabbage Soup

Ingredients

1 head Cabbage shredded
4-5 large carrots sliced
2-3 stalks celery
6-10 Shitake mushrooms
1 red pepper
1 large onion
3-5 cloves garlic
1 block tempeh (16 ounces)
Hot sauce, pepper. salt

Directions

Fill a pot halfway with water and bring to boil. Add chopped cabbage , carrots and celery and cook covered for an hour on medium-low heat. Keep stirring after every 20 minutes.
Add chopped onion, squared tempeh and chopped peppers and garlic and cook for another hour. Add pepper and salt acc to taste. If more consistency needed cook covered for another 2 hours. or so.