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.
Tuesday, August 12, 2008
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.
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:)
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
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.
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!
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.
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.
- 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.
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).
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.
(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.
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.
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.
(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.
--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.
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.
(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.
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
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
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