Recipes!

Feb 21, 2011

Here are some of my recipes that are helping me lose weight.  They are all high protein, low fat/calorie/carb and very filling.  I call these sleeve buster recipes because they really are so dense and are the very opposite of slider foods!

These are meant to be made in the quantity specified which will last at least a day for most sleevers.. many more than a day.  Which makes them perfect for tracking calories.  If you are having trouble getting in enough protein/calories for the day, these recipes are probably NOT for you.  

These are more designed for those who are trying to get high protein without a lot of calories or who find that they eat too frequently or for people who need help with having something less "damaging" to graze on.  For many a very small amount of these recipes will fill them  up!

I'm not a fancy or great cook, but I can give you a base of good nutrition that will help with weight loss and help you with the healthiest recipes. Then if you have some skills you can improve on my recipes.  I welcome suggestions on improving these recipes as they are more focused on being basic, simple and geared towards health and weight loss, rather than being super-tasty. So please email me if you think of anything healthy and tasty to do to modify these recipes.

Enjoy!

I wanted to share this recipe which is low carb, low calorie, with a lot of
protein, and just a great  simple dessert that's easy to make. It comes out very light yet creamy tasting:


Almond Flavored Protein Pudding

Ingredients

    * 1 scoopfuls Zero Carb Isopure Vanilla (or your choice of protein powder)
    * 1 envelope Gelatine, Unflavored
    * 1/4 cup Water
    * 1/4 cup Davinci Caramel Syrup Sugar Free
    * 1 1/2 cups Unsweetened Almond Milk

Directions

Mix gelatin with water. Mix together almond milk and caramel syrup and bring to a boil. Combine with the gelatin mixture and protein powder and blend in food processor. Pour into a pan or mold sprayed with nonstick cooking spray. Refrigerate until set. For variation, try different flavored syrups or adding chocolate powder.


Whole Recipe Yields:

Calories 185
Fat 5g
Sodium 405mg
Total Carbohydrate 3g
Dietary Fiber 1.5g
Sugars 0g
Protein 34.5g

Recipe Calculation:
http://www.livestrong.com/recipes/protein-pudding-sublimate/

Fiesta Turkey Meatballs Recipe

I don't particularly like some of the typical meatball recipes as there are a) too many ingredients for lazy people like me b) too many carbs for me, and c) not the best nutritional content. Here's my recipe for meatballs that are very low sodium, carbs, calories, and high on protein.  Very simple, healthy and yummy (to me).

Prep Time: 20 minutes
Cooking Time: 20 minutes
Serves: 25
Yield 1 meatballs

Ingredients

* 24 oz Fresh Ground Turkey Lean 93/7
* 2 eggs
* 1 cup Mixed Pepper Strips - red, green, yellow, diced (I use frozen)
* 1 cup Diced Onions (I use frozen)
* 2 tsp Organic Garlic Salt
* 2 tsp Onion Powder (organic)
* 1 tsp Ground Coriander Seed
* 1 tsp Paprika

Directions

Blend everything except peppers and onions in the food processor. Mix in diced peppers and onions. Form into balls 1.5 oz each. I use a scale to weigh each meatball and to make sure that I can calculate calories properly and that all meatballs are evenly sized for even cooking.

Bake at 400 degrees for 20 minutes

Per meatball:

51 calories
0.37 grams carb
5.5 grams protein
2.4 grams fat

Chicken salad

(All solid measurements weighed on scale)

14 oz boneless skinless chicken breast grilled and diced
1 cup fage greek yogurt
7 oz fresh pico de gallo
1/4 cup lemon juice
6 oz diced celery
Sea salt to taste
garlic powder to taste
onion powder to taste
Optional paprika to taste

Mix all ingredients well and serve. You can exchange diced cucumber for celery for variety with little effect on the carb/calorie count.

I like the texture of the chicken salad to be a little bit less chunky most of the time so I used the food processor for this.  Pulse chicken in food processor until shredded. Pulse celery until diced. Mix together all ingredients.

Recipe Calculations:
http://www.livestrong.com/recipes/chicken-salad-sublimate/

 Calories     570.74
Fat    8.43
Carbs    29.83
Protein    99.66


Chicken Salad variation (less bulky and a bit sweeter)

12 oz boneless skinless chicken breast grilled and diced
1 cup fage greek yogurt
1 cup grapes sliced
1/4 cup slivered almonds
1-2 packets splenda or dash stevia to taste

Mix all ingredients well and serve

Calories    692
Fat    22.8
Carbs    30.8
Protein    95.58

Beef Jerky

I wanted to share my beef jerky recipe.  I recently started doing beef jerky again and it's a great snack because it's low carb/calorie and high protein, and easy to keep around.  But most commercial varieties are really high in sodium, sugar and have added chemicals so I make my own at home.  Thought I'd share my recipe.

2.5 pounds ground beef lean (93/7 used but 96/4 is better)
1.5 tsp sea salt
4 tsp ground ginger
4 tsp onion powder
3/4 tsp Now stevia
2 tsp granulated garlic
1 tsp cayenne pepper (optional for spicy jerky)

Mix ingredients in food processor so that the spices get mixed well, and the ground beef has a consistency sort of like playdough.  This seems to be the key to having it come out of the jerky gun in a nice consistency so this step is important.  Load up jerky gun and extrude jerky and dehydrate until desired consistency.

I measured out .5 pound of jerky dough for each tray so that I could measure out the calories correctly, then put one tray in a separate baggie so I have 5 baggies with .5 pound each of meat (after dehydrating it went from exactly 8oz to 3.5 oz in weight).

340 calories per bag but would be less if I had been able to find the 96/4 ground beef (my grocery store was out). 46 grams of protein per baggie.

Note: If you do NOT have a dehydrator, you can put your oven on its lowest setting, leaving the door slightly ajar, and lay these out on cookie sheets and get the same results!


Beef Jerky 2

2.5 pounds lean london broil
1.5 tsp sea salt
4 tsp ground ginger
4 tsp onion powder
3/4 tsp Now stevia
2 tsp granulated garlic
3 tsp onion powder
1 cup water

Freeze london broil for 1-2 hours so that it is firm and easier to slice thinly.  Slice thin with electric meat slicer or knife.  Mix meat and all other ingredients in plastic bag and massage inside plastic bag to mix well.  Marinate 6+ hours.  After marinating lay marinated strips on dehydrator racks and dry to desired consistency.

Note:  This version makes much harder, denser beef jerky. If you find that you can eat more than you like of the softer version above and or prefer a denser beef jerky, this is the recipe for you.

Low-Carb Doughnuts

They taste like doughnuts, and you fry them up like doughnuts, but they taste more like churros. Unfortunately, they don't keep well -- plan to eat them within a few hours of making them.  These are great for at TREAT and not an every day thing, but if you are really needing a sweet fix these are a good choice compared to the real thing!

Ingredients:

    * 1/2 cup whey protein powder (Vanilla works well. I used Designer Protein when I made these.)
    * 1/4 tsp cinnamon (rounded)
    * 2 tsp baking powder
    * 1/8 tsp salt
    * 2 Tbsp almond milk
    * 1 egg
    * 2 Tbsp water
    * 1/4 cup splenda
    * Coconut Oil (for frying)
 
    * For Topping:
    * 3 TBSP Splenda
    * 1/2 TBSP cinnamon

Preparation:
1. TOPPING: Mix sweetener with cinnamon, whiz in food processor to make "powdery", and set aside.

2. Whisk dry ingredients together. Whisk egg with other wet ingredients, add to dry ingredients, and whisk to combine well.

3. Fill a deep skillet, cast-iron pan, or dutch oven with about 1½ inches of oil and heat. I find that using a fry/candy thermometer that clips onto the side of the pan is helpful for determining when the oil is ready, but you can estimate by dropping small amounts of the batter in -- it should sizzle fairly vigorously.

4. When oil reaches around 350 to 360 F, drop tablespoon-sized amounts of batter into the oil. The batter will spread and puff up. If you let the oil go higher than about 375 F, the batter will fry quickly, leaving you with more of a funnel cake than a doughnut. (This, of course, is not a big tragedy.)

5. When the underside browns (about a minute, give or take 20 seconds for temperature variation), turn the doughnut. In another 30 to 45 seconds, it will be ready to remove. I like cooling them on a cake rack sitting in a sheet pan. If you place them on paper towels, be sure not to let them sit too long, as they will lose their crunchy outside.

6. Sprinkle sweetener and cinnamon mixture over both sides of the doughnuts.

Makes 12 doughnuts, each about 2½ inches in diameter.

Nutritional Information: Each serving has less than a gram effective carbohydrate and 2 grams protein. Each doughnut has 26 calories, prior to frying (total calories per doughnut is dependent on the amount of oil absorbed.)

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