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.
Tuesday, August 12, 2008
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
Wednesday, August 6, 2008
Protein Brownies
Chocolate Super Healthy Brownies
1 can Pumpkin Puree, 15oz
1 cup Whole Wheat Pastry Flour
½ cup Rolled Oats
½ cup Flax Seed Meal
1 cup Soy Protein Powder
1 cup Hersey’s Special Dark Cocoa Powder (or other dark cocoa powder)
1 cup Splenda
4 tbsp Cinnamon
1 cup Egg Beaters or Egg Whites
½ cup Light Sour Cream
1 cup Skim Milk
2 tsp Baking Soda
1 tbsp vanilla extract
1 pkg(16oz-ish) Dark (60% + cocoa) Chocolate Chips (optional)
Preheat Oven to 375. Mix all the dry stuff (oats, flour, flax seed, protein powder, cocoa powder, splenda, cinnamon, and baking soda) together, really well. Sift it if you want. Put the Egg Beaters in a big bowl, very big, and beat with a hand mixed until nice and foamy and or soft peaks. Normally if making something like an angel food cake we’d be careful now, but we’re not making an angel food cake, so…
Add the pumpkin and sour cream into the bowl and mix well, add the milk and vanilla and start adding the dry mixture a little at a time. Meanwhile in another part of the kitchen, if you want it extra chocolately you’ll need to melt the optional chocolate chips in a double boiler or a microwave and then drizzle into the mixture, or just drop the chips in if you’d rather have chocolate chunks in the finished product, your choice. When your mixture has fully come together, stick it into a lubed 13×9 baking dish, it’ll be thick, you should spray the back of a spatula with some non-stick spray to help spread it around. When it is good and even pop it in the oven for 1 hour.
Chocolate Applesauce Brownies
Ingredients:
60 grams chocolate protein powder
3/4 cup oat flour (if you don't have any just put some oats in a blender and chop them until they are powder)
5 tsp fructose (or 3 tbsp sugar)
3 tbsp cocoa powder (unsweetened)
a dash salt
2 egg whites
3/4 cup applesauce (unsweetened)
3 tbsp peanut butter
2 tbsp. water
1 tsp. vanilla extract – optional
Directions:
Mix the ingredients together and pour into a greased 8x8 pan. Bake at 350 degrees fahrenheit for 18 min. Makes 9 brownies.
Peanut Butter Protein Brownies in a Microwave
Ingredients:
1 scoop of protein powder; chocolate, vanilla, or peanut butter
1 tablespoon natural peanut butter
milk or water
Mix all ingredients together in a small glass bowl; do not use plastic. If the resulting mixture is too thick add a couple drops of milk or water to loosen it up until it reaches your desired consistency. Since it is already in a glass bowl, microwave on high for 30-45 seconds. Mixture should come out to a cake/brownie like consistency.
Protein Brownies
8 egg whites
1 C low fat cottage cheese
2 C oats
4 scoops protein powder (I used vanilla)
1 tsp vanilla
1 tsp baking powder
1/4 tsp salt
1/2 C Splenda
1/4 C unsweetened cocoa
1/2 C water
Blend all together in blender or with hand mixer. Spead in 9 x 12 cake pan sprayed with cooking spray. Bake at 350 for 20 min.
Cut into 12 bars.
Chocolate Peanut Butter protein brownies
1/2 cup oats, blended in blender to flour
1/2 cup whole wheat flour
1 and 1/2 cup whey protein powder
1/3 cup unsweetened cocoa
1/2 cup nonfat dry milk
2 egg whites
1 Tablespoon sugar free chocolate syrup
1 teaspoon vanilla
1/4 cup natural peanut butter
1/2 - 1 cup water
Preheat oven to 325 degrees. Blend oats until flour. Add remaining dry ingredients. Mix egg whites, chocolate syrup, vanilla and peanut butter in large bowl. Add dry ingredients. Slowly add water until "gooey". (this does not turn into a batter; it is very thick in consistency). Pour into 9x9 pan lined with wax paper. Bake for 15 minutes. Remove from pan and cool on cooling rack. Cut into 8 bars. Refrigerate.
1 can Pumpkin Puree, 15oz
1 cup Whole Wheat Pastry Flour
½ cup Rolled Oats
½ cup Flax Seed Meal
1 cup Soy Protein Powder
1 cup Hersey’s Special Dark Cocoa Powder (or other dark cocoa powder)
1 cup Splenda
4 tbsp Cinnamon
1 cup Egg Beaters or Egg Whites
½ cup Light Sour Cream
1 cup Skim Milk
2 tsp Baking Soda
1 tbsp vanilla extract
1 pkg(16oz-ish) Dark (60% + cocoa) Chocolate Chips (optional)
Preheat Oven to 375. Mix all the dry stuff (oats, flour, flax seed, protein powder, cocoa powder, splenda, cinnamon, and baking soda) together, really well. Sift it if you want. Put the Egg Beaters in a big bowl, very big, and beat with a hand mixed until nice and foamy and or soft peaks. Normally if making something like an angel food cake we’d be careful now, but we’re not making an angel food cake, so…
Add the pumpkin and sour cream into the bowl and mix well, add the milk and vanilla and start adding the dry mixture a little at a time. Meanwhile in another part of the kitchen, if you want it extra chocolately you’ll need to melt the optional chocolate chips in a double boiler or a microwave and then drizzle into the mixture, or just drop the chips in if you’d rather have chocolate chunks in the finished product, your choice. When your mixture has fully come together, stick it into a lubed 13×9 baking dish, it’ll be thick, you should spray the back of a spatula with some non-stick spray to help spread it around. When it is good and even pop it in the oven for 1 hour.
Chocolate Applesauce Brownies
Ingredients:
60 grams chocolate protein powder
3/4 cup oat flour (if you don't have any just put some oats in a blender and chop them until they are powder)
5 tsp fructose (or 3 tbsp sugar)
3 tbsp cocoa powder (unsweetened)
a dash salt
2 egg whites
3/4 cup applesauce (unsweetened)
3 tbsp peanut butter
2 tbsp. water
1 tsp. vanilla extract – optional
Directions:
Mix the ingredients together and pour into a greased 8x8 pan. Bake at 350 degrees fahrenheit for 18 min. Makes 9 brownies.
Peanut Butter Protein Brownies in a Microwave
Ingredients:
1 scoop of protein powder; chocolate, vanilla, or peanut butter
1 tablespoon natural peanut butter
milk or water
Mix all ingredients together in a small glass bowl; do not use plastic. If the resulting mixture is too thick add a couple drops of milk or water to loosen it up until it reaches your desired consistency. Since it is already in a glass bowl, microwave on high for 30-45 seconds. Mixture should come out to a cake/brownie like consistency.
Protein Brownies
8 egg whites
1 C low fat cottage cheese
2 C oats
4 scoops protein powder (I used vanilla)
1 tsp vanilla
1 tsp baking powder
1/4 tsp salt
1/2 C Splenda
1/4 C unsweetened cocoa
1/2 C water
Blend all together in blender or with hand mixer. Spead in 9 x 12 cake pan sprayed with cooking spray. Bake at 350 for 20 min.
Cut into 12 bars.
Chocolate Peanut Butter protein brownies
1/2 cup oats, blended in blender to flour
1/2 cup whole wheat flour
1 and 1/2 cup whey protein powder
1/3 cup unsweetened cocoa
1/2 cup nonfat dry milk
2 egg whites
1 Tablespoon sugar free chocolate syrup
1 teaspoon vanilla
1/4 cup natural peanut butter
1/2 - 1 cup water
Preheat oven to 325 degrees. Blend oats until flour. Add remaining dry ingredients. Mix egg whites, chocolate syrup, vanilla and peanut butter in large bowl. Add dry ingredients. Slowly add water until "gooey". (this does not turn into a batter; it is very thick in consistency). Pour into 9x9 pan lined with wax paper. Bake for 15 minutes. Remove from pan and cool on cooling rack. Cut into 8 bars. Refrigerate.
Cottage Cheese Pudding
(serves 8)
2 cups cottage cheese, lowfat
3 eggs - well beaten
1/2 teaspoon vanilla
1/2 teaspoon orange extract
2 tablespoons splenda
1/4 teaspoon cinnamon
1/8 teaspoon salt
Combine all the ingredients gently, and spread in a shallow, non stick baking dish. Sprinkle top with a little nutmeg. Bake in 325° oven (preheated)for about 45 minutes (tested by inserting knife in pudding, done when knife is clean)
2 cups cottage cheese, lowfat
3 eggs - well beaten
1/2 teaspoon vanilla
1/2 teaspoon orange extract
2 tablespoons splenda
1/4 teaspoon cinnamon
1/8 teaspoon salt
Combine all the ingredients gently, and spread in a shallow, non stick baking dish. Sprinkle top with a little nutmeg. Bake in 325° oven (preheated)for about 45 minutes (tested by inserting knife in pudding, done when knife is clean)
Protein Muffins
Basic Template
Use protein pancake batter (from blog recipe)+ 1 tsp baking powder as muffin batter. Bake 350 degrees F for about 25 minutes.
Zucchini Muffins
Ingredients:
8 egg whites
1 cup oats
.5 cup cottage cheese
1 zucchini cleaned with skin on(more fiber coarsely grated
1 scoop of vanilla protein powder( actually I use a cinn oat one by lean mass matrix)
.5 - 1tsp lemon extract( or try 1 tsp vanilla extract)
2 tsp baking powder
.5 tsp Stevia or .5 c splenda **if you like a sweeter muffin try .75 c slpenda or .75 tsp stevia)
2 tb chopped nuts (OPT but yummy!)
Blend well in a food processor or blender. stir in nuts and grated zucchini. Pour batter into Pam sprayed muffin pan. bake at 350 for 30 minutes.
Perfect Pumpkin Muffins
6 servings
1 small can pumpkin
2 cups oatmeal (dry)
2 scoops vanilla soy protein
12 egg whites
1 TBSP baking powder
1 TBSP cinnamon
12 pkg splenda
1/4 cup milled flax seeds (optional)
Mix all ingredients in a food processor til smooth.Spoon into 12 jumbo muffin tins
Bake at 350 degrees for 25 minutes
Apple Spice Muffins
6 servings
2 apples diced
2 cups oatmeal (dry)
2 scoops vanilla soy protein
12 egg whites
1 TBSP baking powder
1 TBSP cinnamon
1/2 tsp ginger & allspice
12 pkg splenda
1/4 cup milled flax seeds (optional)
Mix all ingredients in a food processor til smooth.Spoon into 12 jumbo muffin tins
Bake at 350 degrees for 25 minutes
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.
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
Ingredients:
1 cup soy protein powder
1/2 cup all-purpose flour or ground quinoa
2 cups rolled oats
1/2 cup oat bran
1/2 tsp cinnamon
3/4 tsp salt
1/2 cup packed brown sugar — (1/2 to 2/3)- use more for sweeter version
1 cup semisweet chocolate chips
1 1/2 cups vanilla yogurt, nonfat OR unsweetened applesauce or canned pumpkin, or mashed banana or silken Tofu (if using pumpkin or tofu added a bit of salt) OR combo of 3/4 cup plain yogurt, 2 teaspoon of vanilla essence and 3/4 cup tofu
1/2 cup peanut butter OR ¼ cup canola oil (I used peanut butter)
2 tsp vanilla extract
1 egg white (optional)
Add 2 to 3 tablespoons powdered egg whites (optional).
Add up to 1 cup chopped nuts and/or sunflower seeds (optional).
Directions:
Preheat oven to 350F (325F for glass pan). Lightly spray a 9×13-inch baking pan and a baking tray with nonstick spray. Mix together the protein powder, flour, oats, oat bran, cinnamon, and salt in a large bowl. Crumble in brown sugar, rubbing it with your fingers to break up any clumps. Stir in the chocolate chips. Measure the yogurt, oil, and vanilla into a second bowl, stirring until well combined. Add the wet mixture to the dry, and mix patiently until thoroughly blended. (You may have to use your hands - it will be a thick batter, verging on a dough.)Transfer the mixture to the prepared pan, patting it evenly into place with your hands. Bake in the center of the oven for 15 minutes, then remove from the oven and cut into bars of any size or shape. Place the bars on the prepared baking tray and bake for another 12-15 minutes, or until golden around the edges. (For extra-crunchy bars, turn off the oven and leave them in there for up to 45 minutes longer.) Remove the bars from the oven and place them on a rack to cool. Eat the bars within a few hours, or seal them in a heavy zip-style plastic bag and store in the freezer. For maximum crispness, “refresh” them in a toaster oven after defrosting.
Alton Brown Good Eats Recipe
Ingredients:
4 ounces soy protein powder, approximately 1 cup
2 1/4 ounces oat bran, approximately 1/2 cup
2 3/4 ounces whole-wheat flour, approximately 1/2 cup
3/4-ounce wheat germ, approximately 1/4 cup
1/2 teaspoon kosher salt
3 ounces raisins, approximately 1/2 cup
2 1/2 ounces dried cherries, approximately 1/2 cup
3 ounces dried blueberries, approximately 1/2 cup
2 1/2 ounces dried apricots, approximately 1/2 cup
1 (12.3-ounce) package soft silken tofu
1/2 cup unfiltered apple juice
4 ounces dark brown sugar, approximately 1/2 cup packed
2 large whole eggs, beaten
2/3 cup natural peanut butter
Canola oil, for pan
Directions:
Line the bottom of a 13 by 9-inch glass baking dish with parchment paper and lightly coat with canola oil. Set aside. Preheat the oven to 350 degrees F.
In a large mixing bowl, combine the protein powder, oat bran, wheat flour, wheat germ, and salt. Set aside. Coarsely chop the raisins, dried cherries, blueberries and apricots and place in a small bowl and set aside.
In a third mixing bowl, whisk the tofu until smooth. Add the apple juice, brown sugar, eggs, and peanut butter, 1 at a time, and whisk to combine after each addition. Add this to the protein powder mixture and stir well to combine. Fold in the dried fruit. Spread evenly in the prepared baking dish and bake in the oven for 35 minutes or until the internal temperature reaches 205 degrees F. Remove from the oven and cool completely before cutting into squares. Cut into squares and store in an airtight container for up to a week.
Chowhound's High Protein Low Sugar Energy Bars
Ingredients:
8 ounces soy protein powder or whey protein powder, approximately 2 cups
2 1/4 ounces oat bran, approximately 1/2 cup
2 3/4 ounces whole-wheat flour, approximately 1/2 cup
3/4-ounce wheat germ, approximately 1/4 cup
1/2 teaspoon kosher salt
1/2 cup unfiltered apple juice
3 large whole eggs, beaten
2/3 cup of chopped almonds
3/4 cup natural peanut butter
1/2 cup unfiltered apple juice
Directions:
Combine the protein powder, oat bran, wheat flour, wheat germ, almonds and salt in a large mixing bowl. In another bowl, combine the apple juice, peanut butter, and eggs (1 at a time) and whisk to combine. Add this to the protein powder mixture and stir. Preheat oven to 350F. Spread the mixture evenly on a baking dish (lined with parchment paper) and bake in the oven for about 35 minutes. Remove and cool completely before cutting into bars.
No-Bake Recovery Bars
Ingredients:
1 cup oats
4 scoops chocolate protein whey powder
1 cup dry fat-free milk
1/3 cup sunflower seeds
1/3 cup coconut flakes
1/3 cup cranberries dried
5 tbs peanut butter
1 1/4 cups water
1 tsp vanilla
Directions:
Spray 9" square baking pan with nonstick spray.Combine oats, protein powder, dry milk, seeds, carnberries and coconut in a medium bowl; mix well Stir in peanut butter until mixture is crumbly. Add water and vanilla and mix until you get a smooth, doughy consistency. increase water if needed. Spoon mixture into pan and spread evenly.Refrigerate two hours. Use sharp knife to cut bars into 9 equal portions.
No Bake Healthy High Fiber Protein Bars (from Brazilian Lady)
(makes 24 bars)
2 cups raw oat meal
1 cup protein powder (e.g., soy protein powder)
1/2 cup flex seed
1/2 cup wheat germ
2 cups trail mix or other form of nuts you prefer
1/2 cup ground walnuts
1/2 cup coconut
1 cup honey
2 cups peanut butter
Mix all of that together and then spread on non-stick cookie sheet.
Oatmeal Protein Bars
Ingredients:
3 cups oatmeal
140 grams protein powder
3/4 cup peanut butter
1 cup milk
2 egg whites
1 cup apple sauce
2 tsp baking powder
1/2 teaspoon salt
You can also add fructose or sugar, I find them fine without as my protein powder is sweetened enough.
Directions:
Combine the above ingredients and put in a oiled (use pam) 9x9 pan. Bake @ 350 for 35 min.
Makes 8 bars. When they are cool, put them in the fridge or they will go moldy in a few days.
ABC Protein Bars
Ingredients:
10 tbsp. natural peanut butter
5 egg whites
5 scoops whey protein (I find that chocolate mint tastes the best in this recipe, however chocolate tastes good as well)
2 cups oats (OPTIONAL: For flavor, I dry cook these on a frying pan until they are toasted)
1/2 cup soy milk
Directions:
Mix the peanut butter and egg whites in a bowl. Microwave on high for 30 seconds, and mix well (so that the mixture appears smooth). Repeat 4-5 times until all traces of egg whites have dissolved into the peanut butter, and your mixture is a smooth consistent one. Gradually add the protein (one scoop at a time) and stir into the mixture. Next, add the soy milk and follow with the oats. Continue mixing until a thick 'sticky' mixture is present. Smooth the thick mixture into a 13x9 tray and leave for 20-30 minutes. Cut into 10 equal size bars. Individually wrap each bar (I use aluminum foil) and store in the fridge.
Body Trends Very High Protein Bars
Ingredients:
2 Level scoops of chocolate soy or whey-based protein powder
4 Tablespoons of natural peanut butter
1/4 Cup steel cut oatmeal
4 Egg whites
1/4 Teaspoon vanilla extract
1/2 Cup unsweetened applesauce
Directions:
Preheat the oven to 350 degrees F.
Mix the egg whites and uncooked oatmeal. Add the remaining ingredients.
Spray a nonstick cooking spray in an 8"x8" baking dish. Spread the mixture in an even layer, over the bottom of the dish. Bake for about 20 minutes, or until the edge starts to pull away from the sides of the dish. Let cool for 5 minutes and cut into bars.Makes 9 bars.
No Bake Protein Bar ( From Stella's Kitchen)
Ingredients:
5 tbsp natural peanut butter (chunky or smooth)
1/2 cup dry oat meal or whole grain hot cereal (uncooked)
1/2 cup oat flour (double the dry oats if you do not have oat flour)
6 scoops chocolate whey protein (approximately 132 grams worth of low-carb protein powder)
1 teaspoon vanilla
2 tablespoons flax seeds (optional)
1 cup non-fat dry milk
1/2 cup water (depending on what type of protein you use, you may need to add more)
Modifications: Use vanilla protein and replace ~1/4 cup of the oatflour with a variety of nuts, seeds, or dried berries.Chopped almonds, hazelnuts, cashews, peanuts, flax seeds, sesame seeds, pumpkin seeds, raisins, or dried cranberries would all work well.
Spray an 8x8 baking dish with non-stick cooking spray. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water & vanilla.
Using a wooden spoon or rubber spatula, everything until a dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray. Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated
Protein Power Bars
1 C vanilla soy or whey protein powder
1/2 C flour(whole grain)
2 C rolled oats(not instant)
1/2 C oatbran
1/2 tsp cinnamon
3/4 tsp salt
1/2 - 2/3 C brown sugar substitute
1 C chocolate chips or raisins
1 1/2 C vanilla yogurt
1/2 C peanut butter, softened in microwave(all natural)
2 tsp. vanilla
Mix wet and dry ingredients separately, crumbling in the sugar by hand. Fold wet and dry together and pat into a lightly greased 9x13 pan. Bake at 350' for 15 minutes; remove from oven, cut into bars and transfer to a baking sheet for 15 more minutes of baking, or until edges are golden brown. Cool completely and store in the freezer.
Chocolate Macaroon Protein Bars
(makes 6)
1 cup oat bran, or finely chopped oats
1/2 cup shredded sweetened coconut
4 scoops chocolate whey powder (I used ON 100% Whey)
2 T unsweetened cocoa powder
1 T powdered ginger
1/4 t salt
1/2 cup skim milk (or soy milk, unsweetened)
Mix for at least a minute, spread on greased surface/container. I use saran wrap sprayed with Pam, then plop the bar/blob onto it, spray the blob, then fold over the saran wrap and smoosh into whatever shape I want. Chill until firm then cut into 6 bars.
Pumpkin Bars
8 egg whites
1/2 C lowfat cottage cheese
2 C oats
1 C canned pumpkin
4 scoops vanilla protein powder
1 tsp baking soda
1/4 tsp salt
1 tsp vanilla
2 tsp pumpkin pie spice
1/2 C splenda
1/2 C water
Mix all together and spread in 9 x 12 pan sprayed with cooking spray. Bake at 350 for 20 min. Cut into 12 bars
Cocoa Banana Bars
6 servings
2/3 c. oat bran
2 scoops choc. protein powder (20g.prot. per scoop)
1 banana
4 egg whites (I used actual whites)
1/2 c. fat-free cottage cheese
2 packets diet Swiss Miss hot cocoa (2g. prot, 4g. carbs per packet)
Preheat oven to 350 degrees. Spray non-stick cooking spray in 8x8 baking dish. Mix oat bran, choc. protein powder, and hot cocoa in bowl. Blend banana, egg whites and cottage cheese in blender until smooth. Add to other ingredients in bowl and mix well. Pour into baking dish and bake for 23-25 minutes until toothpick comes out clean.
Let cool and cut into 6 bars.
I put these in the fridge after they cooled and are good cold, room temperature or warmed up in the microwave for about 10 seconds. Also good with a little Fat Free Cool Whip when warm!
Chewy Chocolate Peanut Butter Protein Bars
1 cup oat flour
1 ½ cups whey protein powder
¼ cup cocoa powder
½ cup nonfat dry milk powder
¼ cup stevia blend
½ teaspoon salt
2 egg whites
½ teaspoon super-strength chocolate flavoring (LorAnn)
½ teaspoon super-strength peanut butter flavoring (LorAnn)
¼ cup creamy peanut butter
¼ - 1/3 cup water
Preheat oven to 325 degrees. Line a 9”x9” baking pan with wax paper.
Combine all dry ingredients in blender -- Process on high speed 2 minutes. In a bowl, beat eggs, flavorings, and peanut butter. Add the dry ingredients to the egg mixture. With an electric mixer, slowly add the water until dough becomes a “gooey play-dough” consistency. Pour batter in lined pan, spreading, or pressing dough to an even thickness.
Bake for about 15 minutes. Remove from pan and allow to cool slightly. Remove wax paper and allow to cool completely. Cut into 8 bars
Tuesday, August 5, 2008
Vegetarian Jerky
Basic Tofu Jerky
Ingredients:
l lb. (453 g) extra firm tofu, drained
1/2 C. (237 ml) Bragg Liquid Aminos or or a 1:1 soy sauce to water mix
3 to 4 T. liquid smoke
1/8 C. (30 ml) water ( 2Tbs)
1 tsp. onion powder
l tsp. garlic powder or l clove garlic, crushed
l tsp. pepper
1 tsp. sweetener like honey or maple syrup
Directions:
Cut the drained tofu into long narrow strips (about 1/4" thickness or .5 cm ). They may look big but will shrink during baking. In a small bowl whisk together Bragg Liquid Aminos, liquid smoke, water, onion powder, garlic, pepper and sweetener. Place the strips in a shallow baking pan or on a cookie sheet and pour the marinade over them. Let them marinate several hours or overnight for best results. Cook the tofu in a food dehydrator or bake in the oven for about 4 to 6 hours at 200 degrees (gas mark 1/8). Turn the tofu over once every hour so it bakes evenly. Continue until the texture is chewy, but not crispy. Tofu jerky will keep indefinitely. Store in a container with a tight fitting lid.
Be creative: Use low-sodium soy if you want less salt (it is rather salty). Use Tabasco or ground cayenne if you want it hot. Chili powder makes chili jerky. Oregano and basil make pizza jerky.
Spicy 'Beef' Flavor TVP Jerky
2 cups TVP strips or slices
2 cups water
1/4 cup mushroom flavored soy sauce (or regular)
2 Tbs steak sauce
2 tsps natural sugar
1/4 tsp garlic granules or powder
Pinch of cayenne (or to taste)
Other seasonings as desired
1/2 tsp Vegemite (optional)
1 tsp soy oil or other oil
Bring all except TVP to a boil.Add TVP and turn heat to medium simmer.
Simmer for 30 minutes, stirring often.Let cool.Spray two large cookie sheets with pan spray.Squeeze TVP slightly to expel excess moisture.Spread TVP evenly on cookie sheets.Cook in a 250 F oven until dried and chewy, checking and turning often.
Cool on racks.Store in airtight containers.Freeze for longer storage.
Can also be dried in a food dehydrator.
Seitan Jerky
Any marinade sauce like:
Tamari, cayenne, honey (a touch), and garlic.
Same as above with fresh ginger
Commercial marinades, including Sechuan sauce
Follow the recipe for basic seitan. Slice the seitan in long thin strips. Bathe the strips in sauce. Place on flat baking sheet. Bake at 250 until nice and crisp or medium crisp. Store in dry container (plastic bags may cause it to sweat).
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.
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.
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.
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