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Old 12-01-2009, 12:15 PM   #406  
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Default Peanut Butter Protein Bars

Ingredients:
  • 1 scoop Whey Protein
  • 2 Tbsp. no-sugar peanut butter
  • 2 Tbsp. butter, melted
  • 1/2 tsp. liquid artificial sweetener
  • 1/4 cup Splenda
Directions:

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.

Last edited by Ogdog13; 12-01-2009 at 12:17 PM.
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Old 12-01-2009, 12:17 PM   #407  
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Default Coffee Protein Bars

Ingredients:
  • 3/4 cup Best Whey Protein Powder
  • 1/4 cup oil
  • 2 eggs
  • 2 Tbsp. oat flour
  • 1/4 cup heavy cream
  • 1 Tbsp. baking powder
  • 1/4 cup hot water
  • 2 tsp. cinnamon
  • 1 tsp. instant coffee
  • 1/4 cup mini chocolate chips
  • 1/4 cup Splenda
  • 1 tsp. liquid sweet'n low
Directions:

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.
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Old 12-01-2009, 12:20 PM   #408  
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Default 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
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Old 12-01-2009, 12:22 PM   #409  
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Default High Protein Spicy Tuna Wrap

Ingredients:
  • 1 scoop Whey Protein Powder
  • 1- 6 oz. can Tuna Fish (in water)
  • 2 tsp. hot sauce
  • Lettuce
  • Beans (optional)
  • Salsa (optional)
Directions:

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.
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Old 12-01-2009, 12:24 PM   #410  
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Default Protein Bang-Bang Caesar Salad

Ingredients:
  • 1 Scoop Whey Protein
  • 1/2 cup Plain Non-Fat Yogurt
  • 1/2 tsp. Anchovy Paste
  • 1 tsp. Lemon Juice
  • 1 tsp. Balsamic Vinegar
  • 1 tsp. Dijon mustard
  • 1/2 tsp. Worchestershire sauce
  • 1 Garlic clove, minced
  • 1/4 cup Parmesan cheese, grated
  • 1 head romaine lettuce, rinsed
  • 1/4 tsp. Salt
Directions:

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.
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Old 12-01-2009, 12:27 PM   #411  
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Default High Protein, High Fiber Vegitarian Soup

Ingredients:
  • 2 cups Onions, chopped
  • 6 Garlic cloves, minced or pressed
  • 2 tsp. Olive Oil
  • 1/2 tsp. Salt
  • 1 cup Celery, diced
  • 2 cups Red and Green Bell Pepper, chopped
  • 1 small Chile, minced and deseeded
  • 2 Scoops Pure Whey Protein Isolate
  • 1 tsp. dried Oregano
  • 1/2 tsp. Thyme
  • 2 tsp. ground Cumin
  • 1/2 tsp. ground Black Pepper
  • 2 cups water
  • 1 1/2 cups undrained canned tomatoes, chopped (14 1/ ounce can)
  • 1 1/2 cups cooked black-eyed peas (15 1/ oz. can, drained)
  • 1 1/2 cups cooked pinto, red kidney or black beans (15 1/2 oz. can, drained)
  • 1/4 cup bottled Low-Fat Barbecue Sauce
Directions:

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.
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Old 12-01-2009, 12:46 PM   #412  
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Default 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.

Nutrition Facts

Serving Size: 1 Bar

Calories: 220
Protein: 20.1g
Fat: 10.1g
Carbohydrates: 15.1g
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Old 12-01-2009, 12:47 PM   #413  
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Default Low Fat "Majmum" Protein bar

Ingredients:
  • 8 oz fat free cream cheese
  • 4 scoops protein powder ( i use chocolate)
  • 3 cups whole oats
  • 1/2 cup splenda
  • Dash of cinnamon ( to taste)
Combine splenda, cream cheese, protein, and cinnamon in a bowl and mix with an electric mixer on high til its smooth.

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
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Old 12-01-2009, 12:48 PM   #414  
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Default No Bake Protein Bar

  • 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.
PREPARATION:

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
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Old 12-01-2009, 12:49 PM   #415  
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Default Double Chocolate Peanut Butter Designer Protein Bars - 4 servings

  • 1/4 cup reduced fat peanut butter*
  • 3 TBL fat-free chocolate syrup
  • 3 scoops chocolate protein powder
  • 1 - 1 1/2 TBL water (you may need more to get the consistancy you want)
In small bowl, combine peanut butter and chocolate syrup. Add the protein and enough water to moisten slightly. Place mixture on waxed paper or plastic wrap, and knead by hand for a few seconds to blend ingredients. Form into four bars of small rectangles either by hand or rolling mixture with a rolling pin between two sheets of waxed paper. Wrap each bar in waxed paper or plastic wrap. Store in refrigerator to preserve freshness.

Make 4 bars

Per Bar: Calories 170/ Protein 17 grams/ Carbs 13grams/ Fat 6grams
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Old 12-01-2009, 12:56 PM   #416  
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Default Fudgey-Nutty Bars

  • 2 and 1/3 cups vanilla protein powder
  • 1 oz square unsweetened chocolate
  • 1/2 cup butter
  • 4 oz cream cheese
  • 1 oz chopped almonds
  • 1 tsp vanilla
  • 1 tsp peanut butter
  • 1/4 cup Splenda
Preparation:

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.
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Old 12-02-2009, 08:04 AM   #417  
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Default 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
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Old 12-02-2009, 08:13 AM   #418  
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Default 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!
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Old 12-03-2009, 09:25 AM   #419  
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Default Popcorn Cauliflower

  • 1 head of cauliflower
  • 3 tablespoons olive oil
  • 2 tablespoons Mrs. Dash Table Blend

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.
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Old 12-03-2009, 09:25 AM   #420  
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Default Crunchy Baked Cauliflower

  • 3 tablespoons olive oil
  • 2 cloves fresh crushed garlic
  • 1 teaspoon dried rosemary
Recipe

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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