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.

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.

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

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.

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.

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:)

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

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!

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.

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.