[Ilene]

Geo -- very good point I had never thought of it.. I know that once I had overheated my teflon pan and had a very difficult time breathing all that evening and night... It went away by morning kinda scared me...


Debbie -- BFL = Body for Life by Bill Philips, great starter book for nutrition for bodybuilders...
"Authorized" or "clean" foods are the foods he recommends in the book here is the list... I know I posted it somewhere else, but maybe it's gone and I don't feel like looking

Proteins:
Chicken Breast
Turkey Breast
Lean ground turkey
Swordfish
Orange Roughy
Haddock
Salmon
Tuna
Crab
Lobster
Shrimp
Top round steak
Top sirloin steak
Lean ground beef
Buffalo
Lean Ham
Egg whites or substitutes
Low-fat Cottage Cheese

Carbohydrates:
Baked Potato
Sweet Potato
Yam
Squash
Pumpkin
Steamed Brown Rice
Steamed Wild Rice
Pasta
Oatmeal
Barley
Beans
Corn
Strawberries
Melon
Apple
Orange
Fat-free yogurt

Vegetables:
Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green Beans
Green Peppers
Mushrooms
Spinach
Tomato
Peas
Brussels sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion


Choose a portion of protein and carbohydrates from each column to make a meal – have LOTS of vegetables at least two meals per day. EAT every 3-4 hours, this keeps your insulin level more evenly distributed throughout the day...

Here is the Krista Smash site: http://www.stumptuous.com/weights.html

Hope this helps...

[debbiejarrell]

Lanaii,

Thank you so much for the information. I am always amazed at how helpful everyone has been to me on this site. I am now committed to keeping track of my food intake on fitday.com, thanks to you and everyone else. I think it is going to help me a lot.

[Tideypoo]

Got this from my mom... not the cleanest recipie but the ratios are good and it might make a nice "cheat" meal..

dinner
lemon torte


4 cups dry curd cottage cheese
1/4 cup 1% milk
juice of 3 large lemons
5 egg whites
1 package light cream cheese
1 cup Splenda®
1 cup "fat-free" sour cream
1 Tbsp vanilla
grated rind of 3 lemons
1 cup flour
1 tsp baking powder
1 tsp salt
2 1/2 cups ultra low fat whipped topping





info per serving
Calories:
Carbohydrates:
Proteins:
Fats: 246
22.2g
23.4g
7.1g



1. Preheat oven to 300 degrees. In a blender add 2 cups of the cottage cheese and 1/4 cup milk. Blend. Add 3 of the egg whites and continue to blend until smooth (scrape down the sides of the blender). You may need to stop the blender and rotate the mixture using a spatula to ensure all of the cheese gets blended. Pour into a medium bowl.

2. Add the remaining 2 cups of cottage cheese and lemon juice to the blender. Blend. Add the 2 remaining egg whites and continue blending until smooth (scraping down the sides of the blender). Add to the medium bowl.

3. In a small bowl, mix the cream cheese, Splenda and sour cream with a hand mixer. Add the cream cheese mixture to the cottage cheese mixture and mix until smooth. Add the vanilla, lemon rind, flour, baking powder and salt. Mix well.

4. Spray a large 10” x 3” springform pan with nonstick cooking spray. Pour the torte mixture into the pan and bake until the centre has set (approximately 50-60 minutes).

5. Cool slightly. Serve each slice with 1/4 cup ultra low fat whipped topping.

Tip: The dessert tastes best when it’s warm. Simply re-heat in the microwave for a warm and heavenly treat.

[Ilene]

• Oriental Tuna Cakes

• 2 - 6 oz cans tuna (in water); drained, flaked
• ½ c. liquid egg substitute or egg white
• ¾ c. bread crumbs; dry
• ½ cup scallions or onions; chopped fine
• 2 cloves garlic, minced
• 1 T soy sauce
• 1 T teriyaki sauce
• 1 T ketchup
• 1 tsp. black pepper
• ½ c. corn meal
• 2 T olive oil

• Combine all ingredients, except tuna, cornmeal and oil, in a large mixing bowl.

• Fold in tuna, leaving the tuna a little lchunky.

• Form into 6 patties about ¾ inch thick.

• Sprinkle each side with cornmeal.

• Cook patties with the oil in a non-stick skillet over med heat about 6 minutes each side or until browned and heat through.

• Serve with a fresh lemon wedge (optioinal).

• Nutritional value per serving:
• Calories: 222
• Fat: 6 grams
• Protein: 21 grams
• Carbs: 22 grams

[debbiejarrell]

I made this Sunday using a recipe that I found on this forum and it is delicious. Thanks.

[Mel]

Banana Nut Muffins

Ingredients

1 cup dry old-fashioned oatmeal, ground to flour in a blender or food processor
4 scoops vanilla protein powder (I use HDT Problend 55 Alpine Vanilla)
2 tsp Baking powder
1/4 tsp Baking Soda
1 T cinnamon
dash of nutmeg
************************
2 med ripe bananas
1 egg
4 egg whites
1/2 cup natural applesauce
1 tsp vanilla
1/3 c Splenda
1/4 c chopped walnuts

Procedure
Mix dry ingredients and wet separately. Add wet to dry stuff, mix up. spoon into muffin tin that has been sprayed with Pam.
Bake at 350 for 20 minutes...or less, I like them browned on top.
I wrap each and freeze in a freezer bag.
Make 12 sm. muffins. A serving is 2 muffins for me.
Nutritional Information
· Fat: 35g
· Calories: 1446
· Protein: 147g
Carbs: 143g

[Mel]

Carrot Muffins

Ingredients

1 cup dry old-fashioned oatmeal, ground to flour in a blender or food processor
4 scoops vanilla protein powder (I use HDT Problend 55 Alpine Vanilla)
2 t Baking powder
1/4 tsp Baking Soda
1 T cinnamon
dash of nutmeg
************************
1 cup grated carrot
1 egg
4 egg whites
.66 cup natural applesauce
1 t vanilla
1/3 c Splenda
1/4 c chopped walnuts

Procedure

Mix dry ingredients and wet separately. Add wet to dry stuff, mix up. spoon into muffin tin that has been sprayed with Pam.
Bake at 350 for 20 minutes...or less, I like them browned on top.
I wrap each and freeze in a freezer bag.
Make 12 sm. muffins.
Nutritional Information:
For the whole batch: Per 1 muffin (12 total):
Fat: 53g Fat: 4.5 g
Calories: 1662 Calories: 138
Protein: 174g Protein: 14.5 g
Carbohydrates: 121 Carbohydrates: 10.1

[Mel]

Cheesecake

1 whole egg
.75 cup lowfat cottage cheese or lactaid cottage cheese
1 teaspoom vanilla
2 tablespoons splenda
.25 cup Fiber One cereal
cooking spray
SF flavored syrup if desired (I’ve tried hazelnut- yummy!)

Preheat oven to 325 degrees
Spray 2-3 “cups” of a muffin tin ( I use the large size muffins and this makes 2).
Sprinkle Fiber One in the bottom of the 2 or 3 sprayed cups. Mix remaining ingredients in the blender, then pour over Fiber One.
Cook until they are lightly browned on top and don’t seem “wiggly”.
Run a sharp knife around the edges, and cool.
Carefully remove from tins with a spoon.

[Mel]

Pumpkin Protein Bars

8 egg whites
1/2 C low fat cottage cheese
2 C oats
1 C canned pumpkin
4 scoops vanilla protein powder
1/2 C water
1/2 C splenda
1 tsp vanilla
2 tsp pumpkin pie spice (cinnamon, cloves, nutmeg, mace, ginger…)
1 tsp baking soda


Mix together in blender and pour in 9 x 12 pan, sprayed with Pam. Bake at 350 for 20 minutes. Cut into 6 bars for a complete 240 calorie meal.

If you want these crunchy, then take the bars and cut in half then slice down the middle. Spray cookie sheet with cooking spray and place cut side down. Re-bake at 375 for so minutes until brown and crunchy.


Chocolate Flavored Protein Bars

Use same recipe as above, but substitute 2 tbs. Dry cocoa powder instead of pumpkin pie spices. Use chocolate protein powder.

Note: Both these recipes are very hard to blend completely in my blender. I have used the blender to mix the egg whites, cottage cheese, and oatmeal, then transfer it to a stand mixer to complete the recipe. Otherwise, plan on spending a lot of time turning the blender on and off and using a rubber spatula to mix the top layer into the bottom where the blender blades can mix it.

[Jennifer 3FC]

Chocolate Banana Shake

Ingredients
• ½ medium banana
• 1½ tsp oil, safflower
• 5½ Tbls protein powder, chocolate
• 2 tsp splenda (optional)
• 6 Tbls yogurt, nonfat-plain
• ½ tsp cocoa, unsweetened

Preparation:
Add several ice cubes, 1/2 cup water and ingredients to blender. Mix
until desired consistency

Add additional ice and water if needed

21 carbs
25 protein
6 fat
0 sat fat
2 fiber
238 calories

[Meg]

Oven Roasted Ratatouille

1 large eggplant
2 zucchini
2 summer squash
1 large onion
1 green bell pepper
1 yellow bell pepper
1 red bell pepper (not the spicy kind of red pepper)
8 peeled garlic cloves
1/3 cup olive oil
Coarse salt and ground pepper
1 28 oz can peeled whole tomatoes
1 tablespoon basil
1/2 tablespoon oregano

Dice eggplant, zucchini, and summer squash into large chunks (about 1 inch). Slice onion and peppers into medium slices. Coarsely chop garlic.

Place all veggies in a large roasting pan and mix. Drizzle the olive oil over all the veggies and generously sprinkle on salt and pepper. Mix it all up with your hands to coat everything evenly.

Preheat oven to 425. If you have a convection setting, use that. Roast the veggies until they’re lightly browned, stirring every ten minutes (mine took 50 minutes).

In a bowl, dump in the whole tomatoes and squish them with your hands. Stir in the basil and oregano. Stir into the roast veggie mixture. Let stand at room temperature for two hours for the flavors to blend. Adjust the salt and pepper.

This can be frozen in individual portions.

It can be eaten as is or over pasta or spaghetti squash. Try it with a sprinkle of real Parmesan cheese.

Nutrition info per cup (it made about ten cups)
80 calories
2 g fat
16 g carbs
3 g protein

[Jennifer 3FC]

I haven't tried these, but I have heard they are very good. It is from MaggieWang.com - she has some challenge photos on her site also.

Magic Microwave Muffins

Very quick and easy microwave muffin recipe for those of you who love bready things…this recipe makes ONE very large muffin that is a complete BFL meal.

Ingredients:
(Basic muffin)
4 1/2 T. protein powder (chocolate, vanilla, or strawberry)
4 1/2 T. oatmeal (can be whole or ground)
1/4 tsp. baking soda
2-3 packets of Splenda to taste
1/2 c. water (Cut this down to 1/3 c. if your muffin comes out too
mushy, overflows your cooking container, or if you add fruit.)

(Optional Add-ins–mix and match)
Fruit: 1/4 c. fruit fresh or frozen (peaches, cherries, strawberries,
blueberries, mixed berries all work well)

Nuts: 1 T. ground almonds or walnuts

Flavoring: 1/2 t. cocoa (to boost chocolate flavored protein powder)
or 1/2 t. vanilla or almond extract (to boost vanilla or strawberry
protein powder)
——————
Preparation:
1. Mix all of the Basic Muffin ingredients together in a 2-3 cup glass
or ceramic container (I use a 2 cup Pyrex measuring cup.) Plastic
causes the mix to heat up too quickly and overflow.

2. If you want to add a bit of texture, flavor, and healthy fat, you
can mix and match ingredients from the optional Add-ins area, but
don’t choose more than one item from each category. Stir in your
extra ingredients.

3. Microwave the mix for 2 minutes on high. The “muffin” will climb
the sides of the container, so you might want to put a plate
underneath it.

4. Wait for the muffin to cool and deflate to normal size.
Ignore the lopsided look of the muffin and dig in. Enjoy!

Combinations I’ve tried:

a) Chocolate protein, mixed berries, walnuts, and cocoa
b) Vanilla protein, peaches, almonds, and almond extract
c) Vanilla protein, peaches, walnuts, and vanilla extract
d) Strawberry protein, blueberries
e) Strawberry protein, strawberries, ground almonds and vanilla extract
f) Vanilla protein, blueberries, walnuts, and vanilla extract
g) Chocolate protein, cherries, almonds, and cocoa

Nutrition stats for the basic muffins if you use Myopro Whey are: 166
calories, 17g carb,
18.5g protein, 2.9g fat (1.1g sat fat), 2g fiber

[Tideypoo]

Quickies:

If you allow yourself bread this makes a great sandwich, or a salad topper with cold whole wheat pasta or whatever else (couscous, bulger wheat etc)

1/2 cup Cottage cheese
1/2 a ripe avacado, sliced and chopped however you like
1/2 a serving of turkey breast (or chicken, but turkey tastes better for this)

top with whatever veggies you like (peppers, red onion, tomatoes, beans etc) but I like baby spinich and red peppers. Filling and lots of flavor

Also: switch out your spread or mayo for blended cottage cheese with salt and pepper. Same moistening effect, more protien.

Almond Chicken Stew:
2 chicken breasts
1/2 cup chopped almonds
1 chopped onion
green beans/broccoli/wok veggies
spices (listed below)

Add almonds to hot pan and dry roast for a few minutes until lightly toasted. Add chicken and onion, and 1tbsp olive oil/whatever. Stir constantly until chicken is cooked. Add 2 pints of water, some soy sauce, ginger, chicken flavoring, a touch of sweetner (splenda's brown "sugar" or sugar free pancake syrup work best, gives a super rich flavor) and as much fresh chili or chili paste as you like. Simmer 10 minutes, then thicken the sauce to the consistancy you like (use whatever starch you're comfortable with, I wind up using about 1tbps wheat flour). Add veggies and simmer another few minutes, adding more water if needed. Should taste slightly sweet and spicy. Serve over brown rice. This reheats great and is even better the next day.

*whew*

More later
Tidey

[Ilene]

I found this recipe on another BB site... It is VERY good but be warned it LOOKS aweful

'Creamed' Spinach

2 packages (10 ounces each) frozen leaf spinach (do not thaw)

1½ cups low-fat cottage cheese

2½ tablespoons unsalted butter

In a large saucepan with a cover, combine ½ cup water and ½ teaspoon salt and bring to a boil. Add the frozen spinach and bring to a boil. Cover and reduce the heat to medium-high. Cook, stirring several times, for 10 minutes. Drain thoroughly in a colander, being sure to shake out all of the water. Pat dry with paper towels.

Transfer the hot spinach to a food processor. Add cottage cheese and all but 1 teaspoon of the butter. Process until very smooth. Return to the saucepan. Add salt and white pepper to taste. Heat gently and transfer to a warm bowl. Place the remaining butter on top and serve. Makes 8 servings.

I modified it a bit by using fresh spinach and not as much margarine/butter, now that I think of it I only put in 1 cup of cottage cheese....

It was delicious... Tonite I had it on ww pasta with ground beef ... Very good indeed...

[Tealeaf]

I just made this last night, and thought that it turned out pretty good. I've been trying to figure out a way to get more protein without digging out the old cast iron skillet and a hunk of cow. I haven't read all the recipies, so if this is similar to something someone has already posted then I apologize.

Cottage Cheese Smoothie

Amounts approximate because that's the way I cook! Adjust as you feel is needed.

1/3 cup cottage cheese, fat-free
2/3 cup skim milk
1/2 cup frozen peaches, roughly chopped
2 teaspoons sugar
2-3 drops vanilla extract

Dump all into an oversized cup, then turn a stick blender loose on it. Might get very thick, if so add more milk. I think it would work find in a regular blender as well, but using a stick one if you have it is pretty convenient.

Filling, with a nice, mild fruity flavor.