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Old 12-01-2009, 08:28 AM   #391  
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Default Fake French Toast

  • 4 eggs
  • 1 cup fat free cottage cheese
  • Pumpkin pie spice
Put all in a blender until mixed. Poured in a nonstick small frying pan (spray with pam first) and flip once. Top with s/f syrup if desired.
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Old 12-01-2009, 08:29 AM   #392  
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Default Super Easy High-Protein Pudding

Ingredients
  • 1 package of dry fat-free, sugar-free pudding mix (chocolate or vanilla)
  • 1 15-16 oz low-carb chocolate Ready to Drink Protein Shake*
  • 3/4 cup no-sugar-added soy milk
Instructions
1. Combine all in a bowl and blend with a whisk or hand-held mixer (smoother consistency)

Makes about three 1 cup servings

Nutrition
150 kcal; 20 protein; 3 fat; 10 carbohydrates
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Old 12-01-2009, 10:44 AM   #393  
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Default Protein PUdding

  • 1 Box (3.9 Ounce) Jell-O Instant Pudding
  • 2 Scoops Whey Protein (Any Brand Works)
  • 1-Cup Skim Milk
  • 1-Cup Cold Water

Directions:

First, mix milk and water into bowl
Then, beat Pudding mix into water/milk mixture with wire wisk for two minutes
Next, mix in whey protein until the consistency is of your liking. Typically, 2 scoops of whey will blend in nicely. You can use more or less protein to obtain the flavor you desire.
Finally, pour mixture into serving dishes and give it 5 minutes in the refrigerator to cool.
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Old 12-01-2009, 10:54 AM   #394  
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Default Vegetable Tofu Scrambler

Ingredients
  • 1/2 medium onion
  • 4 - 5 mushrooms, sliced
  • splash of olive oil
  • 1 12-ounce pkg firm tofu, crumbled
  • 1-2 tsp curry powder
  • pepper (to taste)
  • salsa (to taste)
  • 2 stalks green onions, shopped
Directions
1. In a large saucepan, add the onions and mushrooms to a splash of oil and saute on medium-high heat until the onions are translucent. Crumble tofu and add to saucepan. Add the curry and pepper. Sauté 10-12 minutes until moisture has evaporated. Add salsa and green onions and scramble on high heat for 2 to 4 minutes.

Nutritional Info
Amount Per Serving
Calories: 132.7
Total Fat: 7.8 g
Cholesterol: 0.0 mg
Sodium: 92.1 mg
Total Carbs: 7.3 g
Dietary Fiber: 1.5 g
Protein: 9.4 g
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Old 12-01-2009, 10:56 AM   #395  
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Default Creamy Brocolli Cauliflower Soup

Ingredients
  • 1 lb mixture of broccoli and cauliflower (or substitute broccoli or broccoflower) coarsely chopped (about 2 cups)
  • 6 scallions (green onions), chopped
  • 2 cups Vegetable Broth
  • 1 garlic clove, minced
  • 1 cup nonfat evaporated milk
  • 40 grams vegetable protein powder (optional**)
  • 2 Tbs Smart Balance 37% Light Buttery Spread
  • 1 tsp dried Marjoram
  • 1 tsp black pepper
Directions
1. Combine broth, broccoli/cauliflower mixture (save about 1/3 cup of broccoli for later!), garlic, and scallions in a saucepan. Bring to a boil. Reduce heat and simmer covered for about 10 minutes until veggies are tender.

2. Remove from heat and cool for a few minutes. Transfer to a blender or food processor and puree until smooth.

3. Steam the remaining 1/3 cup of broccoli in the microwave. Finely chop.

4. In the saucepan, melt the margarine. Mix in marjoram and pepper. Gradually stir in milk until smooth. Cook over medium heat, stirring, until thick and bubbling.

5. Add the pureed soup and broccoli to milk mixture and heat to serving tempurature.

6. Salt and pepper to taste.

Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 149.5
Total Fat: 3.0 g
Cholesterol: 2.6 mg
Sodium: 416.8 mg
Total Carbs: 15.3 g
Dietary Fiber: 4.0 g
Protein: 16.8 g
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Old 12-01-2009, 11:00 AM   #396  
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Default Amy's 30-second Protein Cookie

  • 1 teaspoon butter
  • 1/2 scoop vanilla or chocolate whey protein powder, 1/6 cup
  • 2 teaspoons granular Splenda or equivalent liquid Splenda *
  • Water, about 3/4 teaspoon plus 1/8 teaspoon
In a small microwaveable bowl, heat the butter in the microwave about 20 seconds or until melted. If you're using liquid Splenda, mix it into the melted butter now. Stir in the whey powder and granular Splenda as well as you can. It will be very dry. Gradually add some water, about 1/8 teaspoon at a time, just until you can form the mixture into a ball that isn't too sticky to handle. Keep the dough ball in the bowl and microwave on HIGH 15-30 seconds or until the dough puffs up. Don't over cook it or it will come out very dry. In my microwave it takes about 15 seconds or so. Cool and eat.

If you microwave the cookie for about 15 seconds you'll get a more tender, chewy cookie but it won't be very big. Microwaving it for closer to 30 seconds causes the dough to puff up almost twice as much but the cookie will be pretty dry and crumbly. The photo above shows a 15 second cookie and the photo below is how they look after 25-30 seconds of cooking.

Makes 1 cookie
Can be frozen

* If you don't have liquid Splenda, you could use a little Da Vinci syrup in place of the water and Splenda.

With granular Splenda:
Per Cookie: 88 Calories; 5g Fat; 9g Protein; 2g Carbohydrate; 0g Dietary Fiber; 2g Net Carbs
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Old 12-01-2009, 11:05 AM   #397  
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Default

LOW CARB NO-BAKE COOKIES
  • 1 tablespoon butter
  • 3 tablespoons heavy cream
  • 2 teaspoons cocoa
  • Liquid Splenda equal to 2/3 cup sugar
  • 1 tablespoon natural peanut butter
  • 2 tablespoons oats
  • 1/4 cup unsweetened coconut *
  • 1/4 cup almond flour, 1 ounce
  • 1/4 teaspoon vanilla
Bring the butter, Splenda, cream and cocoa to a boil in a very small pot; boil 1 minute, stirring constantly. Stir in the peanut butter until well blended, then stir in the remaining ingredients. Drop onto wax paper (mixture will be crumbly so you may need to shape them with your fingers); chill or freeze until firm.

Makes 12 bite-sized cookies
Can be frozen

* Or use 1/2 cup coconut and omit the almond flour.

Per Serving: 58 Calories; 5g Fat; 1g Protein; 2g Carbohydrate; 1g Dietary Fiber; 1g Net Carbs
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Old 12-01-2009, 11:09 AM   #398  
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Default BBQ Sauce

  • 3/8 cup vinegar
  • 1 1/2 cup tomato sauce. (1 15 oz can) Don't buy a tomato sauce that has spices or flavorings in it!
  • 3 tablespoons Worcestershire sauce
  • 1 1/2 tablespoon yellow hot dog mustard
  • 3/4 tablespoon Franks Hot Sauce (the chicken wing sauce)
  • 3/4 tablespoon salt (optional)
  • 1 dash cayenne pepper. Go easy!!!!
  • 3 teaspoons lemon juice
  • 1 1/2 teaspoon liquid smoke flavoring
  • 6 teaspoons Splenda or 18 drops of Liquid Splenda
Add vinegar and all other ingredients except mustard to a sauce pan and slowly heat. Put mustard in a cup and slowly stir in a couple tablespoons of sauce until well blended. Then add mustard mixture back to sauce in pan.

Bring to a boil, and lower heat. Let simmer for a few minutes. Let cool, then refrigerate.

Note: this sauce will taste a bit peculiar if you taste it when it is still hot. Don't worry! Something magical happens when it sits in the fridge.

Carbohydrates per Serving (1 tablespoon): Less than 1 gram. Half an ounce is 1 gm carbs, 6 calories.
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Old 12-01-2009, 11:10 AM   #399  
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Default Better than the Boxed Stuff Homemade Low Carb Pancakes

No hidden carbs, great flavor, and a texture that is very close to the real thing.
The recipe below takes one egg and makes 2 pancakes. Double or triple it to make more.
  • 2.5 tablespoons vanilla protein powder. I use Precision Engineered.
  • 3/4 teaspoons baking powder
  • 1 egg
  • 1 teaspoon vegetable oil (I use sunflower)
  • 1 tablespoon DaVinci Sugar Free Syrup, flavor of your choice. I use Vanilla, Caramel or English Toffee. (You can substitute 1 teaspoon Splenda with 1/2 tsp vanilla and 1/2 tablespoon water)
  • 2 tablespoons water

Mix dry ingredients in a bowl. Add the egg, oil, Syrup or Splenda, and water. If batter is too thick to pour easily, add another tablespoon or two of water to thin out. Stir. Fry in a pan or griddle as you would regular pancakes. Turn when bubbles appear at edges.

Serve with Maple Grove Farms "Cozy Cottage" sugar free Maple Syrup, 1 gm sorbitol per tablespoon.

For two pancakes made with DaVinci syrup: 1 g carb 0 gm fiber.16 g protein. 14 g fat. 197 calories.
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Old 12-01-2009, 11:18 AM   #400  
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Default Koolaid Protein Cookies

Ingredients :
  • 1/2 cup butter
  • 1 egg
  • 1/4 teaspoon baking soda
  • 1 and 1/2 cups Splenda
  • 1/4 cup erythinol
  • 3-4 Tablespoons plain or vanilla Proptein powder
  • 2 tablesppons Flaxmeal
  • 1/2 envelope of unsweetened Kool-Aid ( Flavor of your choice )
Mix all together - let the batter sit in refridgerator for about 15 minitues.
Drop by sppon into pan sprayed cookie sheet. Bake at 375 for 10 minutes.
Let cool for 10 mintues...! Enjoy !

~ i THINK THESE WOULD BE A FUN COOKIE FOR THE SUMMER TIME , AS YOU COULD DO SO MANY FUN FLAVORS... Think about the possibilites...
Rasberry - Butter creme
Orange- Creme
Strawberry -Banana Creme
Pineapple/Coconut creme (just add some shredded SF Coconut to the batter )
Cherry Chocolate Drop cookies ( by adding cocoa powder to the batter )

....Just try differnt combos & have fun ![/COLOR]
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Old 12-01-2009, 12:08 PM   #401  
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Default Protein Enriched Healthy Flour Tortillas

Preparation Time: 15 minutes
Bake Time: 2 minutes
Makes: 12 servings

Ingredients:
  • 1 3/4 cup All Purpose Flour
  • 1/2 Natural Whey Protein
  • 1/4 cup Canola Oil
  • 1/2 tsp. Baking Powder
  • 1/2 tsp. Salt
  • 1/2 cup + 1 Tbsp. Warm Water
Directions:

Blend together flour, whey protein, salt and baking powder.
Add oil and mix together well.
Stir in water with a fork, 2-3 Tbsp. at a time.
Press dough together into a ball and knead until smooth and elastic (~2-3 minutes).
Divide dough into 12 pieces and roll into balls. Cover and let rest 30 minutes.
Roll dough out thin (1/16 - 1/8 inch) and cook on hot griddle for 30-45 seconds per side, or cook using a flat bread maker (following manufacturers directions).
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Old 12-01-2009, 12:10 PM   #402  
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Default Instant Whey Oatmeal

Preparation Time: 2 minutes
Cook Time: 3 minutes
Makes: 1 serving

Ingredients:
  • 1 package Instant Oatmeal
  • 1 1/2 Tbsp. Instantized Whey Protein
Directions:

Conventional Directions (thinner consistency):
Add Whey Protein to the dry (uncooked) oatmeal and stir.
Add 1/2 cup of boiling water and stir.

Microwave Directions (thicker consistency):
Add Bulk Foods Direct Whey Protein to the dry (uncooked) oatmeal and stir.
Add 2/3 cup of water and stir.
Microwave on high for 2-3 minutes.
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Old 12-01-2009, 12:12 PM   #403  
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Default Homemade Protein Pasta Noodles

Ingredients:
  • 1/2 cup Semolina Flour
  • 1/2 cup Whey Protein Isolate
  • 1 egg
  • 1 pinch of salt
  • 1 tsp. of Olive Oil
  • 1 Tbl. of water
Directions:

Combine semolina flour, Whey Protein & salt.
Lightly beat egg, water and olive oil. Add to dry ingredients and mix with a fork to form a stiff dough.
Place dough on a lightly floured surface and knead until smooth and elastic (about 10 min)
Cover dough with a towel or plastic wrap and let rest for 20 minutes.
When using a pasta maker, follow pasta maker directions. Otherwise, roll dough out to desired thickness and cut as desired. Note: Keep dough covered to avoid drying until used.
Add pasta to boiling water and cook until tender (about 3 minutes).

Last edited by Ogdog13; 12-01-2009 at 12:18 PM.
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Old 12-01-2009, 12:14 PM   #404  
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Default Crispy Peanut Butter Protein Bars

This recipe mimics Peanut Butter Cliff Bars.

Ingredients:
  • 1 cup Whey Protein Isolate
  • 2 cups oatmeal
  • 5 cups puffed crispy rice cereal
  • 2 cups coconut
  • 2 cups crunchy peanut butter
  • 1/2 cup butter
  • 1 cup honey
  • mini semi-sweet chocolate chips (optional)
Directions:

In food processor, process oatmeal, rice cereal, coconut, and protein powder until mixture becomes coarse meal (if some of the ingredients are still whole, that’s fine – don’t keep processing and make a powder). Transfer to large mixing bowl. Stir in protein powder. Set aside.

Either on the stove top on low heat or in the microwave heat the peanut butter, butter, and honey. Add peanut butter mixture to dry ingredients just until fully combined.

Pat mixture firmly into a well greased 9” x 13” glass pan; let cool complete for 2-4 hours. Cut into bars and individually wrap in waxed paper or plastic wrap or store in air tight container.
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Old 12-01-2009, 12:15 PM   #405  
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Default Homemade Low-Carb Chocolate Bars

These are quite rich and creamy chocolate bars that melt in your mouth. No glycerine or maltitol, no hidden carbs.

Ingredients:
  • 3 Tbsp. Whey Protein
  • 3 Tbsp. Soy Protein
  • 1 square bakers unsweetened chocolate
  • 1 Tbsp. psyllium husks
  • 1 Tbsp. unsweetened coconut or almond meal
  • 1 Tbsp. SugarTwin brown sugar
  • 1 Tbsp. Splenda
  • 5 drops Stevia
  • 1/4 cup whipping cream
  • 1 Tbsp. peanut butter
  • 1 tsp. vanilla extract
  • 1 tsp. mint extract (optional)
  • 1/4 cup crushed pecans (optional)
Directions:

In a microwave-safe plastic dish, microwave the chocolate square for 1 minute on high. It should almost be melted or half-way through. Add peanut butter on top and microwave for 1 minute on high. Add cream and microwave for 1.5 minutes on high (make sure the cream starts boiling, it has to be hot, or the bars will become powdery).

Sprinkle the psyllium husks first on the hot mixture, this helps solidify the bars. Add the rest of the ingredients on top. Use a hand mixer to mix the entire mixture until uniform. This will be a hard mixture and may get stuck inside the mixers, just scoop it up with a spoon.

Use a square non-stick plastic plate (I use the top of a ziploc disposable cover), about 5×5 inches, but any non-stick surface should do. Spread the mixture on top of it, and press with the bottom of a spoon to make it evenly spread.

Freeze for an hour, and then place in the fridge until ready to use. I cut it into 4 bars.

Note: If you don’t have all the above sweeteners, use any sweetener you have to taste. Mixing different sweeteners intensifies the sweetening effect, and requires a lesser amount of the sweetener.

Last edited by Ogdog13; 12-01-2009 at 12:18 PM.
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