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

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.

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.

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.

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.

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.

Bob's High Fiber Bran Muffins

Ingredients
(makes 12 muffins)
1 cup Wheat Bran
1 - 1/2 cups Whole Wheat Flour
1/2 cup Raisins (Unsulfured)
1 tsp Baking Powder
1 tsp Baking Soda
3/4 cup Milk
1/2 cup Molasses or Honey
2 Tbsp Oil
1 Egg, beaten
Directions
Stir together bran, flour, soda and baking powder. Then stir in raisins and set aside. Blend milk, molasses, oil and egg. Add to dry ingredients and stir JUST UNTIL MOISTENED. Spoon into greased muffin tins and bake in preheated 400 degrees oven for 15 minutes or until muffins pull away from sides of cups.

Variation: I like to add 1/2 cup applesauce and 1/4 cup of chopped nuts when I make this recipe for our guests

The muffins might be ready before 15 minutes!!!

Puffed Cereal Squares

Ingredients
(makes 16 big squares)
1/4 cup butter or margarine
3/4 cup honey
1 cup brown sugar/ regular sugar
1 teaspoon vanilla
1 tablespoon cocoa (optional)
8 cups puffed wheat cereal or Kamut puffed cereal

Directions
Measure puffed wheat into a large bowl.Melt butter in a saucepan. Add syrup, sugar, cocoa.When mixture begins to boil, boil for 3 minutes and then remove from heat. Add vanilla. Pour over puffed wheat and mix well. Press into a 9X12 inch cake pan. Scatter sprinkles while still warm and pat down to be sure they will stick.`Cool completely.

Rice Pudding Recipes

Rice Pudding (from elise.com)
Serves 2-3.

2 1/2 cups (600 ml) of whole milk
1/3 cup (66 grams) of long or short grain white rice
1/8 teaspoon salt
1 egg
1/4 cup (50 grams) dark brown sugar
1 teaspoon of pure vanilla extract
1/4 teaspoon of ground cinnamon
1/3 cup (40 grams) raisins

In a medium heavy bottomed saucepan, combine milk, rice and salt and bring to a boil over high heat. Reduce heat to low and simmer until the rice is tender, about 20 minutes. Stir frequently to prevent the rice from sticking to the bottom of the pan.In a small mixing bowl, whisk together egg and brown sugar until well mixed. Add a half cup of the rice mixture - a Tablespoon at a time - beating to incorporate.Add egg mixture back into the saucepan of rice and milk and stir, on low heat, for 10 minutes or so, until thickened. Be careful not to have the mixture come to a boil at this point. Stir in the vanilla. Remove from heat and stir in the raisins and cinnamon.
Serve warm or cold.


Eggless rice pudding (from joyofbaking.com)
(serves 2 to 3)
2 1/2 cups (600 ml) whole milk
1/3 cup (66 grams) long or short grain white rice
1/8 teaspoon salt
1/4 cup (50 gram) granulated white sugar
1 teaspoon pure vanilla extract
1/4 teaspoon ground cinnamon
1/4 cup (30 grams) brown or golden raisins, optional
Lightly sweetened whipped cream

n a medium heavy bottomed saucepan combine the milk, rice, and salt. Place saucepan over high heat and bring to a boil. Reduce the heat to medium to medium-low and simmer until the rice is tender (about 25 minutes). Stir the milk mixture frequently using a heatproof rubber spatula or wooden spoon to prevent the rice from sticking to the bottom of the pan. When the rice is tender (al dente) remove from heat and add the sugar, vanilla extract, and ground cinnamon. Return to heat and cook until the rice pudding thickens, about 5 to 10 minutes. Remove from heat and add the raisins. Spoon the pudding into your serving bowls and cover with plastic wrap. If you want a film or skin on the puddings, allow them to cool before covering with plastic wrap. Refrigerate until serving time, about 1 to 2 hours.
If desired, garnish with lightly sweetened whipped cream.

Custard Sauce plus fruits

Fresh fruits like strawberries with warm custard sauce on the top.
OR crepes filled with fried bananas with brown sugar and custard sauce on the top :)