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Baking with Whey Powder

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Old 02-26-2008, 11:54 AM   #1
Anne
 
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Default Baking with Whey Powder

I don't know the source of these. They tend to be on the high side for calories, but I think they are really meant as meal-replacement, so they're not that bad. You could possible just cut a few more pieces to lower the calories. I'll post more later (in this thread). Please note, I have not tried any of these.

Mixed Nut Bar

3/4 cup pecan meal
3/4 cup almond meal
1/4 cup walnut pieces
2 whole omega-3 eggs plus 2 whites, beaten
6 scoops vanilla whey
1/4 tsp salt
Splenda, to taste

Instructions

To make the pecan and almond meal, process the nuts in a blender. Mix everything together in a large bowl, and continue stirring until all of the ingredients have mixed together thoroughly. Spread the dough into an 8x8-inch baking dish coated with olive oil cooking spray and bake for 15 minutes at 350-degrees F.

Nutrition (based on 6 servings)

Calories (k/cal) 379
Protein (g) 32
Carbohydrates (g) 9
fiber (g) 4
sugars (g) 2
Fat (g) 26

Last edited by RealCdn : 02-26-2008 at 12:02 PM.
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Old 02-26-2008, 11:56 AM   #2
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Default Chocolate Peanut Butter Bar

1/2 cup pecan meal
1/2 cup almond meal
1/2 cup peanut butter
1/3 cup flax meal
1 tbsp cocoa powder, unsweetened
Splenda, to taste (about 1/4 cup of the granulated type, or about 6 packets)
1 whole egg plus 1 egg white, beaten
6 scoops chocolate whey
1/4 tsp salt

Instructions

Mix everything together in a large bowl. You will have to keep stirring to get everything to mix into a thick dough. Spread the mixture into a 8x8-inch baking dish coated with olive oil cooking spray. Bake for 12 minutes at 350-degrees F.

Nutrition (for 6 servings)

Calories (k/cal) 396
Protein (g) 33
Carbohydrates (g) 12
fiber (g) 5
sugars (g) 4
Fat (g) 26
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Old 02-26-2008, 11:59 AM   #3
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Default Cinnamon Raisin Bars

2 cups rolled oats
8 scoops vanilla whey
1 cup raisins
1-1/2 cups unsweetened applesauce
1 tbsp olive oil or flax oil
2 tsp cinnamon
1 tsp salt
1 tsp vanilla extract
Splenda, to taste (about 1/2 cup granulated or 10-15 packets)

Instructions

In a clean, dry blender, process one cup of rolled oats into flour (blend on medium for about 1 minute). Stir together the following ingredients in a large bowl: oat flour, the remaining rolled oats (1 cup), raisins, protein powder, Splenda, cinnamon, salt. Stir the applesauce and vanilla extract together with the dry ingredients and mix thoroughly.

Cut 8 squares of aluminum foil, about 6x 10 inches each. Lightly coat the interior with a olive oil cooking spray. Spoon out an equal portion of the mixture onto each foil square, and roll them into a bar shape. Fold them like tamales, folding the ends over to prevent spillage. You can flatten them into bar shapes if you want to avoid a tube-shaped bar.

Bake the bars in the foil in a preheated oven at 350-degrees F, for 16-20 minutes. *Be sure not to overcook*

Nutrition (based on 8 servings)

Calories (k/cal) 277
Protein (g) 26
Carbohydrates (g) 35
fiber (g) 5
sugars (g) 18
Fat (g) 5
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Old 02-26-2008, 12:02 PM   #4
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Default Peanut Butter Banana Bars

8 scoops vanilla whey protein powder
2 cups rolled oats
4 medium bananas (raw)
1.2 oz banana chips (about one handful)
4 tbsp chunky peanut butter
1 cup granulated Splenda
1 tsp salt

Instructions

In a clean, dry blender, process one cup of rolled oats into flour (blend on medium for about 1 minute). After removing the oat flour, put the banana chips into the blender and chop into chips (only takes a few seconds). Put all of the dry ingredients into a large bowl and stir together: oat flour, the remaining rolled oats (1 cup), chopped banana chips, protein powder, Splenda, salt.

Slice the raw bananas into the blender and process on medium speed, until producing a puree. Add the peanut butter and blend for a few seconds, just until mixed (you want to leave some peanut chunks for texture). Stir the banana-peanut butter puree together with the dry ingredients and mix thoroughly.

Cut 8 squares of aluminum foil, about 6x 10 inches each. Lightly coat the interior with olive oil cooking spray. Spoon out an equal portion of the mixture onto each foil square, and roll them into a bar shape. Fold them like tamales, folding the ends over as well. You can flatten them into bar shapes if you want.

Bake the bars in the foil in a preheated oven at 350-degrees F, for 16-20 minutes. *Be sure not to overcook*

Nutrition (based on 8 servings)

Calories (k/cal) 323
Protein (g) 28
Carbohydrates (g) 37
fiber (g) 5
sugars (g) 17
Fat (g) 8
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Old 02-26-2008, 12:05 PM   #5
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Default S'mores Bars

8 scoops chocolate whey protein powder
2 cups rolled oats
1/2 cup graham cracker crumbs
1/4 cup cocoa powder, unsweetened
1/3 cup malt-sweetened chocolate chips
1/2 cup granulated Splenda (or a few packets)
1/4 tsp salt
1/2 to 3/4 cup unsweetened applesauce

Instructions

In a dry blender, process 1 cup of the rolled oats into flour. Add the oat flour to the remaining cup of rolled oats in a large bowl, and mix with the remaining dry ingredients. After the dry ingredients are thoroughly mixed together, add 1/2 cup of the applesauce and stir. If mixture is too dry, add more applesauce 1 tbsp at a time. It will seem like there is not enough applesauce at first, but keep stirring, and it will mix. Try to use as little applesauce as possible, because itís easy to make the mixture too saucy.

Cut 8 squares of aluminum foil, about 6x 10 inches each. Lightly coat the interior with a olive oil olive oil cooking spray. Spoon out an equal portion of the mixture onto each foil square, and roll them into a bar shape. I fold them like tamales, folding the ends over as well.

Bake the bars in the foil in a preheated oven at 350-degrees F, for 15-18 minutes. *Be sure not to overcook*

Nutrition (based on 8 servings)

Calories (k/cal) 275
Protein (g) 27
Carbohydrates (g) 30
fiber (g) 4
sugars (g) 8
Fat (g) 6
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Old 02-26-2008, 12:08 PM   #6
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Default Peanut Butter Fudge Bars

4 scoops chocolate protein powder
2/3 cup flax meal
4 tablespoons chunky natural peanut butter
1/4 cup water
Splenda, to taste

Instructions

Mix everything together in a large bowl and start stirring. At first, it will seem like itís not enough water, but keep stirring, and it will eventually become a sticky blob of dough. If you have to, add some water 1 tablespoon at a time. Divide the mixture in four equal portions, and put them into separate pieces of plastic wrap, shaping into a bar within the wrap. Itís easier to shape them by laying plastic wrap in one side of a small casserole dish, pressing the dough into the natural shape of the dish. Put the bars into the fridge, or store them in the freezer. You can eat them chilled, or even frozen, or you can eat it right out of the bowl if youíre feeling impatient.

Nutrition (based on 4 servings)

Calories (k/cal) 283
Protein (g) 29
Carbohydrates (g) 11
fiber (g) 6
sugars (g) 2
Fat (g) 15
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Old 02-26-2008, 12:10 PM   #7
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Default Apple Cobbler Protein Bars

1 cup oat flour
1 cup whole wheat flour
6 scoops strawberry or vanilla whey protein powder
2/3 cup nonfat plain yogurt
1 omega-3 egg
1 cup oat bran
1 cup granulated Splenda
1 cup applesauce, unsweetened
2 tbsp honey
1 large apple, cored and chopped
2 tsp vanilla extract
2 tsp cinnamon
1/2 teaspoon salt
1 tbsp olive oil

Instructions

Combine these in a large bowl: oat flour, whole wheat flour, salt, 1 teaspoon cinnamon, and most of the Splenda, leaving a couple of tablespoons for later. Stir these dry ingredients together. Put the yogurt, egg white, vanilla extract, and olive oil in a blender, and turn it on low. Add the protein powder 1 scoop at a time, until thoroughly blended. Pour this mixture into the bowl, and stir together until it has the consistency of dough.

Coat a 9 x 13 inch baking pan with olive oil cooking spray, then pour the mixture into the pan, flattening it up to the edges. Next, mix the applesauce, 1 teaspoon cinnamon, chopped apple, and honey together, and pour over the top of the dough mixture in the pan, spreading evenly. Sprinkle the oat bran over the top, until thoroughly and evenly covered, and then sprinkle the remaining Splenda over the top. Bake for 15 minutes at 350-degrees F, and then switch to broil for 3-4 minutes, just until top is slightly browned. Be careful not to overcook.

Nutrition (based on 12 servings)

Calories (k/cal) 200
Protein (g) 17
Carbohydrates (g) 29
fiber (g) 5
sugars (g) 9
Fat (g) 4
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Old 02-26-2008, 12:12 PM   #8
Anne
 
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Default Cranberry Oat Brownies

1.5 cups rolled oats, ground into a powder in a food processor
1 cup whole wheat flour
5 scoops chocolate protein powder
1 cup granulated Splenda
1/3 cup dried cranberries
2 tsp baking powder
1 tsp cinnamon
1/2 tsp salt
2/3 cup nonfat plain yogurt
1/3 cup applesauce
2 tbsp honey
1 tbsp olive oil or flax oil

Instructions

Combine the dry ingredients in a large bowl, mixing briefly. Add the yogurt, applesauce, and oil to a food processor, and mix on low. Add the protein powder into this mixture, while blending, one scoop at a time, until thoroughly blended. Pour this mixture into the dry ingredients, add the honey, and stir together until everything is mixed well. Pour the dough into a 8x12 inch cooking dish, and bake at 350-degrees F for 10-12 minutes (donít cook it too long or it will lose itís chewy texture and moisture).

Nutrition (based on 6 servings)

Calories (k/cal) 306
Protein (g) 26
Carbohydrates (g) 41
fiber (g) 6
sugars (g) 10
Fat (g) 5
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