Peanut Butter Protein Bars
Ingredients:
Melt peanut butter and butter in microwave or double boiler. Mix in the sweeteners thoroughly. Add protein powder and stir until it forms a ball. (You may need to use clean hands to aid in the thorough mixing.) Roll up in ball and knead a bit; then separate into even portions, shaping as desired. Refrigerate until firm. Makes 4 bars. Approx 2 carbs and 6 grams of protein per bar. |
Coffee Protein Bars
Ingredients:
Dissolve coffee in hot water. Mix oil, eggs, cream, water, Splenda & sweet‘n low together. Mix dry ingredients together and then add to the first mixture. Stir till moistened. Pour into 8” pan. Tap on counter to settle the bubbles. Sprinkle chips on top. Bake at 375 degrees for 12-15 min. Be careful not to overbake. Cut into 16 pieces. Each piece has 3 carbs and 1.5 grams protein. |
Sticky Chocolate Protein Bars
Ingredients:
6 scoops Whey Protein 2 squares unsweetened baker’s chocolate 4 Tbsp. butter 4 Tbsp. heavy cream 1 tsp. vanilla extract 6 packets Splenda 1 1/2 cups chopped pecans 1 cup dried, unsweetened coconut 1/4 cup flax seeds, measured and then ground 4 Tbsp. Sugar Free syrup (hazelnut is best) Directions: Melt chocolate and butter in microwave. Mix in Splenda, then add cream & vanilla, blending thoroughly. Add the protein powder and mix until powder is completely incorporated. Mix flax, pecans, and coconut together and pour over chocolate mix. Pour the sugar-free syrup over this and mix together with hands until well-blended. Line a 9”x9” pan with plastic wrap and firmly press the incredibly sticky stuff into it. Cover with another layer of plastic wrap and chill. Yield: 12 bars. Each has 8 carbs, 3.6 gr. fiber, 14 gr. protein |
High Protein Spicy Tuna Wrap
Ingredients:
Combine whey protein, tuna, and hot sauce in a large bowl. Pour the tuna mixture onto the center of the lettuce leaf. Add your condiments of choice (lettuce, beans, salsa, etc.) Wrap the sides of the lettuce around the tuna mixture. |
Protein Bang-Bang Caesar Salad
Ingredients:
Mash garlic into paste with salt. In a large bowl, combine whey Protein, yogurt, anchovy paste, lemon juice, vinegar, mustard, Worcestershire sauce, garlic paste, and 2 tablespoons Parmesan cheese; mix well. Refrigerate dressing for 1 hour. Slice romaine lettuce and divide among 4 bowls. Drip dressing over romaine lettuce. Sprinkle 1/2 teaspoon Parmesan cheese on each bowl. |
High Protein, High Fiber Vegitarian Soup
Ingredients:
In a large soup pot, combine the onions and garlic with the oil and salt. Cover and cook on medium heat for eight to ten minutes, until the onions are soft and translucent, stirring occasionally. Add the celery, bell peppers, chile, oregano, thyme, cumin and black pepper, and sauté for 10 minutes, stirring often. Add the water and tomatoes, cover and simmer until the vegetables are tender, approximately 10 to 15 minutes. Mix in the peas, your choice of beans and the barbecue sauce. Cover and simmer gently for 10 minutes. Add pure whey protein isolate and salt to taste. |
ABC Protein Bars
INGREDIENTS
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. Nutrition Facts Serving Size: 1 Bar Calories: 220 Protein: 20.1g Fat: 10.1g Carbohydrates: 15.1g |
Low Fat "Majmum" Protein bar
Ingredients:
add the oats and mix with the mixer until you have a fairly homogeneous mixture. note if it is too thick add a 1/4 cup of milk or water spray an 8x8 pan with PAM. spread the mixture in the pan. sprinkle some additional splenda on top and place in the fridge for an hour. I cut mine into ten bars for a breakdown of 154 cals, 17.8g carb, 15g protein, 1.8 g fat |
No Bake Protein Bar
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. Sponsored Links 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. Nutritional Information Per Serving: 197 calories, 21 g protein, 7.2 g fat (8% saturated), 13.7 g carbohydrate, 1.6 g fiber |
Double Chocolate Peanut Butter Designer Protein Bars - 4 servings
Make 4 bars Per Bar: Calories 170/ Protein 17 grams/ Carbs 13grams/ Fat 6grams |
Fudgey-Nutty Bars
Melt butter, cream cheese, peanut butter and chocolate in bowl in microwave. Mix together very well and then add splenda & vanilla, mixing well again. Add walnuts and protein powder and mix. It will be difficult and messy to mix, you will have to use your hands near the end to knead it all together, squeezing so that the powder is incorporated into the mixture. Now place in an 8x8 0r 9x9 baking pan, flatten and refrigerate. When cooled and hardened, cut into 8 bars. Per bar: 21 grams protein, 3.15 carbs. This will vary according to the protein powder you use. |
Homemade Low Carb Milk
One cup:
1-2 Tbs. of heavy cream (depending on how creamy you want it) 1 1/3 Tbs. of instant dry milk 1 cup of cold water sprinkle of salt tiny sprinkle of splenda (if you want) Just put the ingredients in and shake it up. Refrigerate. Calories 65 if 1 Tbs. of cream is used, 110 if 2 Tbs. of cream is used 5 grams of fat / 10 grams of fat 3 carbs / 3 carbs 2 grams of protein / 2 grams of protein |
Roasted Soy Nuts
Ingredients
1 cup soybeans 1/2 teaspoon salt 1 teaspoon olive oil cajun spices, to taste Directions 1 Soak beans in water 8-12 hours. Be sure to use enough water, as the beans will expand to about 3 cups. 2 Rinse the beans and blot lightly with paper towel. They don't need to be dry, just not dripping wet with water. 3 Sprinkle olive oil over the beans and toss lightly to coat. I do this right in the colander that I used to drain the beans. 4 Sprinkle salt and cajun spice over the beans and continue to toss until coated. 5 Spread the beans on a baking sheet in a single layer. 6 Bake at 350F, stirring after 15 minutes. Stir beans and return to oven, baking and stirring every 5 minutes until soybeans are golden brown and crunchy. The amount of time to attain crunchy soy nuts will depend on the moisture of the soaked beans. It usually takes mine a total of 25-45 minutes. That's a big range, I know, but every batch is different is all I can say! Watch them carefully toward the end to make sure that they don't burn. Conversely, you definitely don't want to under-roast them either, or they will have a chewy consistency. They should be nicely browned. 7 Cool the beans and enjoy! |
Popcorn Cauliflower
Recipe 1. Preheat oven to 450°F (220°C). 2. Cut out and discard cauliflower core and thick stems. Trim remaining cauliflower into florets the size of popcorn. 3. Toss thoroughly in a bowl with olive oil and Mrs. Dash Table Blend. 4. Spread cauliflower on a sheet pan and roast for approximately 60 minutes, or until nicely browned (that's the carmelization process converting the dormant natural sugars into sweetness). 5. Turn three or four times during roasting. The browner the florets, the sweeter they will taste. Serve immediately. |
Crunchy Baked Cauliflower
Toss cauliflower in the garlic, rosemary and oil. Lightly grease a baking pan or cookie sheet. Spread cauliflower onto pan. Bake at 400 for 40 min. I stir it half way through. |
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