Tantrica
Not here much anymore but still willing to help
Jan 09, 2012
More protein bars, atkins treats, make your own DaVinci S/F syr
Jun 04, 2008
Protein Bars 1
Here's my favourite recipe for these:
7 scoops of Designer Protein (GNC)
1/2 cup melted butter
4 oz. cream cheese
1/2 cup walnuts
1/4 cup Splenda (or whatever amount you like according to your taste)
I have used chocolate, vanilla and strawberry protein powder.. With the strawberry I like to add a little unsweetened coconut.
Soft the butter and cream cheese together...and mix. Add in the protein powder, and Splenda....stir in your nuts, sunflower seeds, coconut or whatever else you're using. The batter will be pretty stiff. Spread a pan (I use a bread pan), press in mixture. If necessary spray your hands.
Chill in the frig and then cut into bars. I sometimes sort them individually frozen in a zip-loc bag, and then I can just grab one to take to work.
Play with these ingredients and I'm sure you'll come up with something you really like. Pretty simple...taste better than any of the bars I've tried...and a lot cheaper.
Homemade Low-Carb Chocolate Bars
These are quite rich and creamy chocolate bars that melt in your mouth. No glycerine or maltitol, not hidden carbs.
Ingredients:
- 1 square bakers unsweetened chocolate
- 3 tbsp whey protein
- 3 tbsp soy protein
- 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)
In a microwave-safe plastic dish, microwave the chocolate square for 1 minute on high. It should almost 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 sccop it up with a spoon.
Use a square none-stick plastic plate (I use the top of a ziplioc disposable cover), about 5x5 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.
Protein Bars 2
1 square unsweetened baker's chocolate
2 Tbls. butter
2 Tbls. heavy cream
3 pkts Equal (I used Splenda)
3 scoops (1 cup) Chocolate Designer Protein (or any other chocolate whey protein)
1 cup chopped peanuts (I used 1 1/4 cup chopped pecans)
1/2 cup unsweetened coconut
2 Tbls. Sugar Free Torani Syrup or maple syrup (or water, in a pinch...) --I used the maple syrup, as that, our market had!
Melt choc and butter in mike 1 min; stir until completely melted. Add Equal and heavy cream and stir til creamy. Add protein powder, peanuts, coconut and stir till mixed pretty well, add syrup (or water), and mix thoroughly(you may have to knead with your handsat this point, as mixture will be very stiff). Line a bread loaf pan with plastic wrap and press in mixture firmly and evenly. Chill till firm. Cut into 6 bars. These were huge, so I made it into 9 bars.
Approx 5 carbs/15 grams protein per 1/6 recipe
Peanut Butter Protein Bars
- 2 tablespoons no-sugar peanut butter
- 2 tablespoons butter, melted
- 1/2 teaspoon liquid artificial sweetener
- 1/4 cup Splenda
- 1 scoop Vanilla Praline Designer Whey protein powder*
- 2 1/3 cups vanilla protein powder
- 1 oz square unsweetened chocolate
- 1/2 cup butter
- 4 oz cream cheese
- 1 oz chopped walnuts
- 1 teaspoon vanilla
- 1 teaspoon peanut butter
- 1/4 cup Splenda
- 2 1/3 cups chocolate protein powder
- 1/2 cup butter
- 4 oz cream cheese
- 1/2 cup chopped walnuts
- 1/4 cup Splenda
- 1 1/2 cups soy protein isolate
- 3 Tablespoons whey protein
- 1 cup Splenda
- 1 1/2 Tablespoons liquid or granular lecithin *
- 1 1/2 Tablespoons glycerin
- 3/4 cup heavy cream
- 3 Tablespoons coconut or almond oil
- 1 Tablespoon sugarfree pineapple preserves
OR - 2 Tablespoons finely chopped unsweetened fresh pineapple - 1/2 teaspoon pineapple extract
| 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. |
| Ingredients:
Melt butter, cream cheese, peanut butter and chocolate in bowl in microwave and mix together very well. Add splenda and vanilla, mix well again. Now 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 disolves into the mixture. Now place in a baking pan, flatten and refrigerate. (Using a rectangular casserole dish works great here.) When cooled and hardened, cut into 8 bars. |
| Fudge Walnut Bars |
| Ingredients:
Melt butter and cream cheese. Mix in designer protein and Splenda. This will be stiff and hard to stir (knead with clean hands if needed.) Add walnuts and mix again. Place in greased bread pan. (Sprinkle additional finely chopped walnuts on top if you like.) Cool. Cut into 8 servings. |
| Pineapple Bars |
| Ingredients:
Preheat oven to 350°F. |
| LEMON-BANANA-CRANBERRY BARS 3 scoops vanilla protein powder 3 tsp baking powder 8 tsp Splenda 4 eggs 1/4 cup of Flax Seed oil (or olive oil) 1/4 cup water 1 cup cranberries 2 tsp vanilla extract 2 tsp lemon extract 2 tsp banana extract Mix together dry ingredients. In separate bowl mix together eggs, oil, and extracts & beat well. Add to dry ingredients to second mixture, combining well. Add water and cranberries. Should be a wet consistency like a cake mix. Pour into pam-sprayed square cake pan. Cook at 325 for 10-15 minutes until a toothpick comes out clean. Sometimes may take longer to cook, depending on type of protein powder used. Cut into four squares. Each square has about 20 grams of protein, 4.13 grams of carbs. FUDGEY-NUTTY BARS 1/4 cup cream cheese |
Atkins Bake Mix
1 cup soy flour
2 cups soy protein isolate
2 tablespoon baking soda
1 teaspoon salt
2 tablespoons Splenda
Sift together then store and use as you would Dr. A's. It's much cheaper
and things come out about the same.
**You could try substituting soya powder (milder taste) for the soy flour
and substituting egg protein for soy.
Soy flour can be purchased in most grocery stores in the bake section; soy
protein isolate is available in vitamin and health stores, I buy GeniSoy.
It is a different product, more refined, and can also be used for protein
drinks. Be certain you purchase the soy protein isolate that indicates it
can also be used for baking.
Bake Mix 2
1.5 cups protein powder (unflavored is best, but vanilla will do)
1.5 cups vital wheat gluten flour
2 Tbl baking powder
1 tsp salt
2 Tbl Splenda
Bake Mix 3
1 cup soy flour
1 cup protein powder
4 tablespoons powdered egg whites
3 tablespoons baking powder
1 teaspoon salt
Sift everything together 3X.
Bake Mix 4
1 cup protein powder
1 cup soy flour
3 tablespoons baking powder
1 teaspoon salt
Sift everything together 3X.
FLAVORED SYRUP (LIKE DAVINCI)
For 1 cup syrup: 1 cup water
1/2 tbsp extract
1 tbsp liquid splenda, or 24 pkts
1/2 tsp guar gum
For 1/2 cup syrup: 1/2 cup water
3/4 tsp extract
1 1/2 tsp liquid splenda, or 12 pkts
1/4 tsp guar gum
For 1/4 cup syrup: 1/4 cup water
1/2 tsp extract
3/4 tsp liquid splenda, or 6 pkts
1/8 tsp guar gum
Boil water with extract and sweetener. Remove from heat and add guar gum, 1/4 tsp at a time and stir WELL. This will thicken upon cooling.
Guar gum clumps easily. I stir in 1/8 tsp at a time and whisk very well
Carb counts: with liquid splenda = 0. Each pkt of splenda is .5 carbs.
Chocolate Syrup
1 1/2 cups Splenda sweetener
1 cup cocoa
dash salt
1 cup hot water
2 teaspoons vanilla
2 teaspoons guar gum
-In a medium saucepan, over medium heat, add Splenda, cocoa & salt.
-Gradually add the hot water, stirring to keep mixture smooth.
-Cook,stirring constantly until it boils; cook & stir for 3 minutes.
-Remove from heat & stir in vanilla & guar gum{put back on stove if it doesn't thicken right away}
-Cool to room temperature then pour into a sealable container & refrigerate.
-Makes 2 cups syrup.*** 2.7 carbs minus 0.9 gr. fiber= 1.8 carbs per T.
-Good to use on low carb ice cream, white chocolate pudding or drizzled on cheesecakes & waffles...the ideas are endless.
Raspberry Syrup
1 cup raspberry juice -- recipe below
1/3 cup splenda
3/4 teaspoon guar gum -- mix with water
-Pour the juice into a small pot over medium low heat;bring to a boil.
-Remove from heat, add the splenda & the guar gum, whisk well.
-Return to heat & boil until thickened.
-If all the guar gum doesn't blend in strain, through a mesh strainer.
-Store in a covered container in the fridge.
-Serve on pancakes or dessert crepes, in homemade yogurt or over cheesecakes.
-Per tablespoon: 1.4 minus 0.5 gr. fiber= 0.9 carbs.
Raspberry Juice for Syrup
1 pint fresh raspberries -- or frozen
1 cup cold water
-Place berries in a saucepan over medium low heat;add the water.
-Bring to a boil & let simmer for about 15 minutes.
-When cooked, pour into a cheesecloth lined container & let drain until all the liquid is out of the berries & only pulp remains.{do not squeeze the cheesecloth as the juice will be cloudy}
-Measure out the juice & then proceed with making a syrup.
-*If necessary add more water to bring the juice up to 2 cups.
Strawberry Syrup
1 cup strawberry juice
1/3 cup splenda
3/4 teaspoon guar gum -- mixed in a water
-Pour the juice into a small pot, over medium heat & bring to a boil.
-Remove from heat, whisk in the guar gum & splenda.
-Return to heat & boil until thickened.
-If any lumps are visible, strain through a mesh strainer.
-Pour into a container, cover & store in the fridge.
-Per tablespoon:1.3 minus 0.3gr. fiber= 1 carb.
Strawberry Juice for Syrup
1 pint fresh strawberries
1 cup cold water
-Place berries in a saucepan over medium low heat; add water & bring to a boil.
-Simmer for about 15 minutes.
-Pour mixture into a cheesecloth lined container so that the juice can drip into the container.
-Let the fruit drip until only a "dry-like" pulp remains{do not squeeze the cheesecloth or the juice will be cloudy}
-Measure amount to equal 2 cups, then if possible record into master cook as "Strawberry Juice" to use in future syrup recipes.
-*Nutritional info on the strawberries is taken from the USDA site on the internet.
Maple Syrup Low Carb
1 ½ c. water
1 c. Splenda
2 tsp. maple extract
½ tsp. vanilla extract
3-4 tb. butter (optional)
1/8th tsp. salt
¾ tsp. guar gum
Microwave water in a 2 cup microwave safe bowl
Place in blender
Add everything else and whirlu until smooth. Place container into
refrigerator. Heat before using.
Makes 1 ½ c. syrup with
1 gram carb per tablespoon
17 calories per tablespoon with butter
Without butter the calories are
Almost –0- .03 per tablespoon
Espresso Sauce
1 cup heavy cream
1/4 cup finely ground espresso
1 square unsweetened chocolate
2 tsp. sweetener
Pinch salt
1 tsp vanilla
POUR cream and espresso into a saucepan. Scald (heat to just before boiling) Remove from heat. Strain. Add chocolate,
vanilla, sweetener and salt. Pour over dessert
Berry Syrup
Ingredients
- 1/2 c strawberries
- 2 T orange juice
- pinch of sweetener
Preparing:
Puree strawberries, add orange juice and sweetener. Microwave to a simmer then allow to cool before using.
2 T serving is 2 gram carbs
Blueberry Syrup
(1 serving)
Put about 1/4-1/2 cup of frozen blueberries in a small saucepan. Heat the berries slowly until they burst, and you have a good amount of warm juice in the pan. Serve warm over pancakes with butter.
Bake Mix Pancakes
1/2 cup of bake mix
2 eggs
1/3 cup soda water
1 tsp. heavy cream
1/4 teaspoon salt
oil for the skillet
Mix all ingredients until batter is smooth.
Cook up pancakes on hot griddle rushed with oil.
Zucchini Breakfast Pancakes
1 cup shredded zucchini (8g)
3T Atkins bake mix (2g) or soy or oat flour (adjust carbs)
2 pkts Splenda (1.5g)
2 oz heavy cream (4g)
1/4 cup water
dash salt
1/2 tsp cinnamon
1 large egg -slightly beaten (0.6g)
oil or butter for sillet
Mix all ingredients.
Heat skillet over medium heat and add a little butter or oil to prevent sticking.
Pour in a small amount of batter (about 3T) and flatten into a 3 -4" circle.
Let brown on one side (about 1 minute) then flip and brown on other side and cook through. Repeat until all batter is used.
Makes about 10 pancakes at about 1g each.
BAKE MIX MUFFINS I
2/3 cup Atkins Bake Mix
4oz cream cheese
6-8 packets sweet n' low (or whatever AS you prefer)
2 eggs
1 tbsp. extract - coconut, almond, banana, cinnamon - whatever
Soften cream cheese in microwave for about one minute. Add remaining ingredients, mix well by hand. Spoon into muffin tin sprayed with Pam. Bake at 350 for 20 minutes. You can also use this batter as pancake mix, adding blueberries and using vanilla extract.
BAKE MIX MUFFINS I
I didn't like the recipe on the can, so I changed it. You could probably add some blueberries and sweetener and get a decent tasting blueberry muffin, too.
1/2 cup Bake Mix
3 eggs
2 TBSP melted butter
2 TBSP sour cream
Mix all ingredients together. Pour into muffin tray. Bake at 350 for 25 minutes. Makes six muffins. Serve hot from the oven with butter or cream cheese.
FLUFFY CINNAMON MUFFINS
These are great for breakfast or with coffee as a "snack cake":
4 eggs (2.5g?)
1/2 tsp cream of tartar
1/4 cup cottage cheese (2g)
2T soy flour or Atkins bake mix (both work) (1-3g)
1T splenda (2g?)
1/2tsp cinnamon
1 more T splenda (2g?)
1/2tsp more cinnamon
4T softened butter
Spray a muffin tin with cooking spray. Preheat oven to 300. Beat egg whites with cream of tartar until stiff. Set aside. Mix cottage cheese, egg yolks,1T splenda and 1/2tsp cinnamon until well blended (can use blender if desired).
Add soy flour / baking mix & blend well.
Gently fold into egg whites and spoon into muffin tins - makes 8-10.
Bake at 300f until lightly browned and springs back when touched -about 25 minutes.
Mix butter, splenda and cinnamon well. When muffins are done and cooled slightly, spread the butter mixtre over each one.
You could make a cream cheese frosting (cream cheese, splenda, vanilla and some cream -beaten well) and bake this in a small loaf pan (4x8?) and have a cinnamon coffee cake out of it:)
This whole recipe is 11 g, 2g fiber - so about 1g per muffin.
PUMPKIN MUFFINS
2/3 cup Atkins bake mix
1/2 cup of pumpkin (I may use a little more)
2 eggs lightly beaten
1 tblspn oil
1/4 cup flax seed
1/3 - 1/2 cup splenda
2-3 tbslpn cream
1/4 cup chopped pecans
1 tspn cinnamon
1/4 tspn nutmeg
1/8 tspn allspice or cloves
1/8 tspn ginger
Mix all ingredients well. If too thick, add a little water. (This mixture should be pretty thick though, or they will turn out sort of mushy on the inside). Pour into muffin pan sprayed with Pam. Bake @ 350 for 20-30 minutes or until lightly browned.
After fiber, I have that these come to about 3.5 grms of carbs per muffin. They are pretty big muffins though.
CHOCOLATE FUDGE MUFFINS
1/3 cup almond flour 7 carbs
1/3 cup Atkins bake mix 3 carbs
1/8 cup flax meal (0 carb after fiber)
1/3 cup splenda 3 carbs
1 tbspn brown sugar twin (?)
1/2 pckg cream cheese
1 tblspn cocoa powder 3 carbs
1 square unsweetened baking choc 8 carbs
1 tblspn butter
1 tspn vanilla extract
2 eggs 2 carbs
chopped nuts (optional)
Heat cream cheese in micro for 1 minute. In separate dish, melt choc, and butter. Add melted choc to cream cheese, add eggs & vanilla. Mix well until smooth. Add all other ingredients. Mixture should be thick, but if too thick,just add a little water. Bake @ 350 for 20-25 minutes. Makes 6 muffins, at 4.5 carbs each.
CRANBERRY ORANGE NUT MUFFINS
1/3 cup almond flour 7 carbs
1/3 cups Atkins bake mix 3 carbs
1/8 cup flax meal 0 carbs
1 tbslpn brown sugar twin
1/3 cup splenda 3 carbs
2 eggs 2 carbs
1/2 pkg cream cheese
1 tbslpn orange extract
1 - 2 tspn FINELY chopped dried cranberries ( I used dried tart cherries, as they are slightly lower in carbs.) I used a count of 5 carbs per tspn
Chopped Nuts
Heat cream cheese for 1 min in micro. Add eggs, and extract. Add all other ingredients. Again, add a little water if too thick. Bake in sprayed muffin pan for 20-25 minutes @ 350. Makes 6 good size muffins. (I have a carb count of 4.5)
Holy Protein Bars Batman!!
Apr 19, 2008
Atkins-Type Protein Bars
(scroll down for Power Bar recipes)
NOTES:
1) A "scoop" of protein powder is generally 1/3 cup
2) Feel free to substitute other artificial sweeteners for those
cited, especially in those that are not baked. See my page on
Sweeteners for more info on which is best for you and for a
conversions chart.
3) Protein powders are pretty much interchangeable. Keep in mind,
though, that carb & protein counts vary by brand and flavor, so your
end result may differ from the original recipe.
CHOCOLATE-NUT PROTEIN BARS
1 square unsweetened baker's chocolate
2 Tbl butter
2 Tbl heavy cream
3 pkts Splenda
3 scoops (1 cup) Chocolate Designer Protein (or any other chocolate
whey protein)
1 cup chopped nuts of choice
1/2 cup unsweetened coconut
2 Tbl liquid, any of the following, listed in order of preference:
Sugar Free Syrup (Davinci, Torani), maple syrup, coffee, water
Melt chocolate and butter in micro 1 min; stir until completely
melted.
Add Equal and heavy cream and stir until creamy.
Add protein powder, peanuts, coconut and stir till mixed pretty
well.
Add liquid of choice and mix thoroughly. You may have to knead with
your hands at this point, as mixture will be very stiff.
Line a bread loaf pan with plastic wrap and press in mixture firmly
and evenly. Chill till firm.
Cut into bars. (This recipe should yiel 6-8 bars.
Approx 5 carbs &/15 grams protein per 1/6 recipe.
CHOCOLATE FUDGE BARS
7 scoops (2 & 1/3 cups) Chocolate Designer Protein powder (122.5
protein;10.5 carbs)
1/2 cup melted butter
4 oz cream cheese (8 protein;4 carbs)
1/2 cup walnuts (10 protein; 5 carbs)
Melt butter & cream cheese in microwave and stir until smooth.
Mix in protein powder. Stir until mixed. This will be very thick and
hard to stir.
Add chopped walnuts and mix.
Put in a greased bread pan. Chill.
Cut into 8 pieces.
When firm, you can wrap each piece in plastic wrap and store in
fridge.
Yield: 8 generous bars. Protein per bar: 17.5 Carbs per bar: 2.43
These come
out chewy and look like fudge. They don't taste as good as sugar
fudge, but the taste is still good. Much cheaper to make than buying
Atkins.
PROTEIN BARS
4 oz cream cheese
1/2 cup butter
1/4 cup sugar-free peanut butter
1/4 cup SF vanilla syrup
1 tsp vanilla extract
1/2 tsp coconut extract
1 cup chopped nuts (optional)
2 cups Optimum Nutrition protein powder (vanilla ice cream flavor)
2 cups Designer Protein powder (vanilla praline flavor)
Melt together in microwave: cream cheese, butter, PB.
Add syrup, extracts and nuts to cream cheese mixture and mix well.
Stir or knead in the protein powders. At this point the mixture
becomes quite sticky and difficult to mix thoroughly.
Press with your hands into a greased 9x13" baking pan, cover with
plastic wrap and keep in the fridge. Yield: 20 bars
Carb counts: Without nuts: 48 total (16 from fiber)=2.4/bar
With nuts: 60 total (28 from fiber)= 3/bar
LEMON-BANANA-CRANBERRY BARS
3 scoops vanilla protein powder
3 tsp baking powder
8 tsp Splenda
4 eggs
1/4 cup of Flax Seed oil (or olive oil)
1/4 cup water
1 cup cranberries
2 tsp vanilla extract
2 tsp lemon extract
2 tsp banana extract
Mix together dry ingredients.
In separate bowl mix together eggs, oil, and extracts & beat well.
Add to dry ingredients to second mixture, combining well.
Add water and cranberries. Should be a wet consistency like a cake
mix.
Pour into pam-sprayed square cake pan.
Cook at 325 for 10-15 minutes until a toothpick comes out clean.
Sometimes may take longer to cook, depending on type of protein
powder used.
Cut into four squares. Each square has about 20 grams of protein,
4.13 grams of carbs.
Great meal replacement.
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
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, I use Optimum Nutrtion as I have found it to be the best
and it has 22g protein and 1.5g carbs in each scoop, but no
aspartame.)
CHOCOLATE PROTEIN BARS
2 squares unsweetened baker's chocolate
4 Tbl butter
4 Tbl heavy cream
1 tsp vanilla extract
6 packets Splenda
6 scoops Optimum Nutrition Double Rich Chocolate Protein Powder
1 & 1/2 cups chopped pecans
1 cup dried, unsweetened coconut
1/4 cup flax seeds, measured and then ground
4 Tbl Sugar-free DaVinci syrup (hazelnut is best)
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" by 9" 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.
FUDGEY CARAMEL BARS
4 Tbl butter
1.5 Tbl unsweetened cocoa powder
2 Tbl DaVinci Chocolate SF syrup
2 cups Optimum Nutrition Chocolate Whey Protein
1 cup coarsely chopped nuts
Melt butter in large bowl in microwave.
Whisk cocoa in well, then SF syrup.
Incorporate protein powder.
Add chopped nuts
Press into wax-paper-lined 9x9 pan & refrigerate.
Caramel consistency, and much better than any of my old fudge
recipes. Plus, no wasted calories. High Protein snack or dessert.
Best cold.
PEANUT BUTTER COOKIE DOUGH BARS
2c protein powder (both vanilla & chocolate would work)
1/2 cup of chunky natural peanut butter
1/4 cup melted butter
Enough vanilla Davinci SF syrup to make the consistency of cookie
dough.
Mix PB & SF syrup with melted butter.
Add protein powder & mix until well-blended.
Either refrigerate and eat like cookie dough or bake & cut into PB
cookie bars.
PB PROTEIN BARS
Mix unsweetened peanut butter with vanilla protein powder
and sweetner to taste, add some TVP for crunch and a little low-fat
cream cheese. Don't have exact amounts but it should look and taste
like cookie dough. Mix it up, flatten in pan, chill and slice. You
can spread melted low-carb chocolate over these before chilling for
an extra treat. (I melt unsweetend chocolate in the micro and mix in
some stevia or splenda)
SESAME-ALMOND PROTEIN BARS
1/4 cup cream cheese (2 carbs/4 protein)
1/4 cup butter
1/4 cup tahini, from roasted sesame seeds (12 carbs/10 protein/5.6
fiber)
1/4 tsp pure stevia powder
1 tsp vanilla extract
1/4 tsp almond extract
1 1/4 cup Twinlab VegeFuel (isolated soy protein; 0 carbs/200
protein)
1/3 cup Naturade N-R-G vanilla protein powder (3 carbs/32 protein)
1/2 cup DaVinci SF Vanilla Syrup
2 Tbsp. DaVinci SF Maple Syrup
2 oz finely chopped almonds (12 carbs/12 protein/7 fiber)
After melting cream cheese & butter, mix in tahini, stevia, and
extracts.
Mix in protein powders.
Add syrups and mix well.
Mix in chopped almonds.
May need to add more or less syrup to get texture you like.
Place in 9x9 square pan & put in refrigerator until firm.
Cut into 12 bars (or size you want).
I store mine in freezer and eat frozen. My co-worker stores in
fridge because he likes his softer.
These are very flexible. I think you can use whatever kind of
protein powder you want, and could use any kind of artificial
sweetener you wanted in greater or lesser degrees, or any flavor of
syrup or extract. For example, I've made with DaVinci's macadamia
syrup and added chopped roasted macadamia nuts, and with Davinci's
butter rum syrup and added roasted pecans. I also made w/ 2/3
VegeFuel and 1/3 Naturade N-R-G, added a higher proportion of
vanilla syrup, plus vanilla, coconut, and almond extracts, and a
little Stevia powder, and whipped it up, and it was close enough to
fudge for my taste.
Yield: 2 bars; 2.4 grams carbs per bar (1.4 carbs per bar if
subtract fiber) and 21.5 grams protein
COFFEE PROTEIN BARS
1/4 cup oil
3/4 cup vanilla whey powder
2 eggs
2 Tbl oat flour
1/4 cup heavy cream
1 Tbl 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
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.
PEANUT BUTTER PROTEIN BARS II
2 Tbl SF peanut butter
2 Tbl butter, melted
1/2 tsp liquid artificial sweetener
1/4 cup Splenda
1 scoop Vanilla Praline Designer Whey protein powder
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 per bar.
MAPLE VANILLA PROTEIN BARS
4 oz cream cheese
1 stick butter (1/4 lb)
1 cup Twinlab VegeFuel (isolated soy protein powder)
1 cup N-R-G Naturade Vanilla Protein Powder
1/2 cup DaVinci Sugarfree Vanilla Syrup w/Splenda
1/4 cup DaVinci Sugarfree Maple Syrup w/ Splenda
1 tsp. vanilla extract
Melt cream cheese and butter (I did it in the microwave). Mix in
protein powders.
Add syrups and vanilla extract and mix until consistency is like
very thick cookie dough (may take more than specified amounts).
Put in 9x9 square pan & refrigerate until stiff and cut into 12
bars. Wrap bars individually and store in freezer.
Can either eat frozen or thawed.
APPLE SPICE PROTEIN BARS
3 scoops vanilla protein powder
3 tsp baking powder
8 tsp Splenda
4 eggs
1/4 cup Flax Seed oil (or olive oil)
1/4 cup water
1/2 apple (chopped into tiny pieces)
1 Tbl vanilla extract
2 tsp lemon extract
1 tsp maple extract
1 Tbl cinnamon
1 tsp nutmeg
Mix together dry ingredients.
In separate bowl mix together eggs, oil, and extracts. Beat well &
then add to dry ingredients, mixing well.
Add water and apple.
Should be a wet consistency like a cake mix.
Pour into Pam-sprayed square cake pan.
Cook at 325 for 15-25 minutes until a toothpick comes out clean. May
take longer to cook, depending on consistency of protein powder
used.
Cut into nine squares.
Approximately 3-5 carbs per bar depending on the amount/type of
fruit, spices, protein powder, etc.
SESAME PROTEIN BARS
2 Tbl butter
4 Tbl sesame tahini OR peanut butter
1 cup sesame seeds (preferably white sesame seeds)
3 pkts Equal or eqivalent
3 scoops Designer Protein (Vanilla Praline OR Vanilla or any other
similar whey protein )
2 Tbl Sugar Free Torani Syrup (Hazelnut OR Vanilla Or Almond) OR 2
Tbls sugar free maple syrup
Melt butter and Tahini or peanut butter in microwave, about 1
minute.
Add protein powder, sesame seeds and Equal and mix to combine.
Add syrup and mix again. You may have to knead with your hands at
this point, as mixture will be VERY stiff.
Line the a bread loaf pan with plastic wrap and press mixture evenly
and FIRMLY into bottom of pan. Chill until firm. Unmold and cut into
6 bars.
4 grams carb/20 grams protein per bar
ALMOND JOY PROTEIN BARS
5 Branacrisp Crackers, crushed
1/2 cup flax seed meal (1/4 cup seeds, ground)
1 cup walnuts, coarsely chopped
2 scoops Chocolate Whey Protein Powder
2 scoops Soy Protein Powder
2 Tbl oatmeal
1/4 cup Splenda
20 drops Stevia (or just add any artificial sweetener to taste;
start with the equivalent of 2 Tbl & add until sweet enough for you)
2 Tbl unsweetened coconut
1 Tbl unsweetened cocoa powder
1/4 cup cream
1/4 cup water
1/4 cup butter
2 Tbl Low-Carb Maple Syrup or cold coffee
1 tsp coconut extract (optional)
2 tsp almond extract (optional)
Crush crackers or whirl in food processor to grind fine, and then
combine in bowl with other dry ingredients.
In microwave or on stovetop, melt together cream, water, butter and
maple syrup (or cold coffee).
Remove from heat and add extracts at this time if using them, then
whisk to make sauce smooth.
Pour hot mixture over dry ingredients and mix well.
Press into buttered 8x8" pan with buttered fingers. Chill and cut.
Wrap each bar in Saran or foil and keep in fridge or freezer.
Keeping in freezer is no problem as they thaw in about 5 minutes.
9.8 carbs per bar, minus 5.9 fiber for 3.9 net each.
36 Power Bar Recipes and One Sports Drink
Fruits, Nuts and Oats Breakfast in Hand- a 40-30-30 zone food
3 cups rolled oats
3 tablespoons vital wheat gluten
1 cup trader joe soy protein
1 teaspoon baking soda
1 teaspoon salt
3 tablespoons fructose
1/2 cup pecans or sunflower seeds chopped
3 tablespoons canola oil
1/3 cup chopped dried fruit or raisins
1/2 cup water or apple juice
2 teaspoons vanilla extract
1/2 cup flour, oat or rice flour; as needed to thicken
Preheat oven to 350 degrees, grease a cookie sheet.
Mix everything but the flour, let it sit a few minutes, then beat with a fork until it begins to thicken. Add enough flour to make a stiff dough.
Roll or pat out on the cookie sheet, about 1/4 inch thick, cut 20 pieces. Cut with cookie cutter or roll out a rectangle on a greased cookie sheet and separate into 4x5 rectangles for 20 biscuits or bars.
Bake 12 minutes.
The apple juice adds additional carbs, but nice flavor, and some folks enjoy a little cinnamon. If you are NOT vegetarian, you can beat in some eggs and reduce the water or apple juice for a little better texture and protein.
Bank Balls
24 dried figs
1/3 cup honey
4 tbsp. orange juice
2 tbsp. lemon juice
1 tsp. lemon juice
2 1/2 cups unbleached flour
1/2 tsp. baking soda
1/4 tsp. baking powder
1 tbsp. canola oil
1/4 cup dark corn syrup
2 egg whites
1 cup oat bran
1-2 cups vanilla whey powder or soy protein powder
DIRECTIONS
Add figs, honey, orange juice, and 2 tbsp. lemon juice to food processor and mix on "chop" setting until fig bits are finely cut. Set aside.
Put all other ingredients (except oat bran) in mixing bowl. Beat with electric mixer for 3-4 minutes at medium speed. If using the whey/protein powder, reduce flour by 1/2 cup. Add fig mixture and beat until everything blends. Roll 20-24 balls (about golf ball size)and coat with oat bran poured on a plate.
Place balls on pan and bake at 350° for 10 minutes, or until they are warm and a bit puffy. Place in refrigerator to harden. For a crunchier texture, bake 2-5 minutes longer, or until dough is thoroughly cooked.
You can substitute dates for figs, and this lowers potassium. To increase protein in this recipe so it can be used for a breakfast bar, take out 1 cup flour and add 1/2 cup soy protein isolate, 1/2 cup toasted wheat germ and 1/4 cup vital wheat gluten; bake the higher protein ball the extra 2-5 minutes to cook the gluten.
Chocolate Cake/ Muffin/ Bar (no flour)
2/3 cup 100% soy protein isolate
3 tablespoon cocoa
3 large eggs
1 teaspoon baking powder
1/4 cup vegetable oil
2 tablespoon fructose
1 tablespoon peanut butter; melted with oil
Preheat oven to 350 degrees.
Stir together all the dry ingredients.
Beat together all the wet ingredients. Stir into the dry ingredients with a fork until blended smooth, adding enough water to get a thick pasty consistency.
Spread in a sprayed loaf pan or four muffin tins (fill the remainder with water to prevent warping the pan.
Bake approximately 15 minutes. Cut 4 bars
Homestyle Bike Snack Bar
1/4 cup butter, melted, or oil
4 large eggs; beaten
1 cup flour
1/2 teaspoon baking powder
1/2 cup nonfat milk powder
3/4 cup rolled oats
1 teaspoon salt
1 3/4 cup sugar or brown sugar
2 cups raisins or dried fruit and chopped
2 1/2 cups walnuts; chopped
3/4 cup chocolate chips (optional)
Preheat oven to 350 degrees. Grease a 9x13 pan.
Beat together eggs and oil, sift together dry ingredients except fruit.
Add flour to eggs, combine, then stir in fruit, nuts, and chips.
Spread evenly in pan, bake 30 minutes, they are still soft when done.
Cool, cut into 24 pieces, wrap in foil and freeze.
Getting Even Energy Bars
1/2 cup oil substitute, fruit based, or 3/4 cup smashed banana
1 cup fructose
2 tablespoon Molasses
4 large egg whites or 2 eggs
1 teaspoon vanilla extract
1/4 cup cocoa; optional
2 cups 10 grain cereal; ground in blender
2 cups flour, unbleached
1/2 teaspoon salt
1 teaspoon baking powder
2 cups chocolate chips; optional
1 1/2 cups chopped nuts; optional
Makes 12 2 ounce bars.
Preheat oven to 350 degrees, grease a 9 inch by 13 inch pan.
Mix all the dry ingredients except the add-ins. Cream the oil substitute, molasses and sugar, ad the vanilla.
Mix with a beater- it gets very thick and sticky. Stir in the add ins.
Spread evenly in the pan, bake 25-30 minutes. Cut while still warm.
Power Bars-no bake
1/2 cup honey or molasses
1/2 cup peanut butter, or cashew or almond
1 cup nonfat milk powder, non-instant
1 cup raisins/dried fruit or chocolate ch; optional
1/2 cup shredded coconut; optional
Knead all the ingredients together, adding enough milk powder to form a stiff but not crumbly dough.
Shape into 1 inch by 3 inch logs. Roll in optional coconut or confectioner's sugar. Chill.
Energy Bar-Fruit-filled
1 cup raisins
1 cup dried blueberries
2 cups chopped dates
2 cups chopped dried apples
2 cups chopped dried apricots
2 cups chopped dried prunes
8 oz almond or peanut butter
1/2 cup sunflower seeds
8 cups rolled oats
12 oz pancake mix (complete)(3 cups)
16 oz honey
Preheat oven to 375 degrees. Grease a large cookie sheet.
Knead together all the fruit and the nut butter.
Knead in sunflower seeds, rolled oats, and pancake mix.
Add honey and knead until blended.
Press out onto tin 3/8 to 1/2 inch thick and as even as possible. Using a table knife, press the bar lines into the sheet.
Bake about 20 minutes until top is light brown.
Freeze very well if individally wrapped and then put in a ziplock.
if needed boost the protein with 1-2 cups of vanilla protein powder or dried milk.
Chocolate-dipped Deluxe Overnight No-Bake Power Bar
1 cup rolled oats
1/2 cup sesame seeds, toasted and ground
1/2 cup dried apricots; chopped fine
1/2 cup raisins; chopped fine
1 cup shredded unsweetened dried coconut
1 cup almonds; blanched, chopped or sliv
1/2 cup nonfat dried milk powder
1/2 cup toasted wheat germ
2 teaspoon butter or margarine
1 cup white corn syrup or 3/4 cup honey
3/4 cup sugar
1/4 cup chunky peanut butter
1 teaspoon orange or lemon extract
2 teaspoon grated orange or lemon peel
12 oz chocolate chips; 2 cups
4 oz paraffin, food grade or 3/4 cup butter
Toast the sesame seeds in a frying pan for about 7 minutes, until golden,Ellen's note- then grind coarsely. Toast the oats in a 300 degree oven in a 10 inch by 15 inch baking pan for 25 minutes, stirring to prevent scorching.
Mix the seeds, apricots, raisins, coconut, almonds, dry milk, and wheat germ; mix well. Mix hot oats into dried fruit mixture.
Butter the hot baking pan; set aside.
In the frying pan, combine corn syrup or honey and sugar; bring to a rolling boil over medium high heat and quickly stir in the peanut butter, orange extract, and orange peel. At once, pour over the oatmeal mixture and mix well.
Quickly spread in buttered pan and press into an even layer. Then cover and chill until firm, at least 4 hours or overnight.
DIPPING FOR CHOCOLATE COATING
Cut into bars about 1 1/4 by 2 1/2 inches.
Combine chocolate chips and paraffin in to top of a double boiler. Place over simmering water until melted; stir often. Turn heat to low.
Using tongs, dip 1 bar at a time into chocolate, hold over pan until it stops dripping , then place on wire racks set above waxed paper.
With paraffin, the coating firms very quickly, bars with butter in the chocolate coating may need to be chilled. When firm and cool), serve bars, or wrap individually in foil. Store in the refrigerator up to 4 weeks; freeze to store longer.
Makes about 4 dozen bars, about 1 ounce each. Per piece: 188 cal.; 4.4 g protein; 29 g carbo.; 9.8 g fat; 0.6 mg chol.; 40 mg sodium.
Bars of Iron
1 cup raisins
1/2 cup golden raisins
1/3 cup butter or margarine
1/2 cup sugar
1 large egg
1 1/4 cup whole wheat flour
1/4 cup toasted wheat germ
1/2 cup blackstrap molasses
1 cup dried nonfat milk
1 cup almonds; sliced
1 cup quick cooking oats
1/2 cup nonfat milk
1/2 teaspoon ground ginger
1/2 teaspoon salt
1/2 teaspoon baking soda
1/2 teaspoon baking powder
Bakes at 350 degrees for approx. 30 minutes. Butter/grease a 9 inch by 13 inch pan.
Chop raisins (using a food processor if possible).
Cream butter, sugar, molasses and egg.
Combine flour, dry milk, wheat germ, baking powder, baking soda, salt and ginger.
Blend flour into creamed mixture with liquid milk.
Stir in oats, raisins, and half the almonds (if desired).
Pour into greased 13x9x2 inch pan and spread evenly.
Sprinkle with remaining almonds (if desired).
Cool in pan and cut into 1x4 inch bars, or 24-30 pieces.
Energy Bars- Unbaked
1 cup rolled oats
1/2 cup wheat germ
1/2 cup oat bran
1/2 cup vanilla protein powder
1 cup crunchy peanut butter
1 cup raisins or dried fruit and chopped
1 cup chocolate chips
1 cup light Karo syrup
Mix it all well.Freeze in bar shapes.
Protein Bar Recipe
3 1/2 cups rolled oats
1 1/2 cups dried milk
1 tablespoon cinnamon
1 cup lite syrup
2 scoops protein powder
2 large egg whites or 1 egg
11/4 cup orange juice
1 teaspoon vanilla extract
1 cup raisins or dried fruit and chopped
Line cookie sheet with waxed paper and preheat oven to 325 degrees.
Mix all the ingredients thoroughly.
Spread onto sheet, press cutting lines in to make 10 pieces.
Bake 15 minutes untill golden brown, cut apart, then cool and wrap. Store airtight at room temperature for up to 2 weeks.
Emergency Ration
3 cups rolled oats, barley, or wheat
2 1/2 cups nonfat milk powder
1/2 package jello powder, citrus
1 cup sugar
2 tablespoon honey
3 tablespoon water
Preheat oven to 300 degrees.
Heat together water and honey, stir in jello powder.
Stir dry ingredients together, stir in jello water, mix well. Then add additional water 1 tablespoon at a time, just until mixture can be formed into two bars.
Dry in oven, wrap in foil to store. Each bar is 1000 calories. May be eaten as is, or cooked in a pint of water.
Another Fruit Power Bar
24 dried figs
1/3 cup honey
4 Tbsp orange juice
2 Tbsp lemon juice
2 1/2 cups unbleached flour
1/2 tsp baking soda
1/4 tsp baking powder
1 Tbsp canola oil
1/4 cup dark corn syrup
2 egg whites (I use egg substitute)
1 cup oat bran
Instructions: mix figs, honey, OJ and lemon juice in a food processor. Mix all other ingredients seperately (except oat bran). Combine 2 mixtures, roll into golf ball sized balls (makes 20-24), coat with oat bran, and bake at 350 deg for 10-15 minutes. Store finished product in the refrigerator.
HOMEMADE 40/30/30 bar.
3.5 Tbsp of Joe Weider's 90% Plus Protein Mix (I use Chocolate Malt Flavored)
2 Tbsp Peanut Butter (I use a brand that has only peanuts and salt as the ingredients)
3 Tbsp Light Corn Syrup (Karo)
Mix ingredients together in a bowl. You will end up with something with the consistency of Play-Dough. If it seems wet, add a little more of the Protein mix.
You could easily replace the soy milk powder with the cow equivalent, but then you'd definitely have to include some maltodextrin (my soy drink already has some in it). I plan to replace about half the honey with maltodextrin when I find a local source. If you prefer cocoa to carob, you can easily substitute.
C = 250 ml cup, T = 15 ml tablespoon
Powerbars Recipe
With reward to the cyclist and their need for "power snacking"
The odd ingredient in the bar, paraffin, is widely used in chocolate manufacture to improve smoothness and flowability, raise the melting point, and retard deterioration of texture and flavor. Butter can be used instead, but a butter-chocolate mixture doesn't cover as thinly or smoothly.
POWER BARS
1 cup regular rolled oats
1/2 cup sesame seed
1 1/2 cups dried apricots, finely chopped
1 1/2 cups raisins
1 cup shredded unsweetened dry coconut
1 cup blanched almonds, chopped
1/2 cup nonfat dry milk
1/2 cup toasted wheat germ
2 teaspoons butter or margarine
1 cup light corn syrup
3/4 cup sugar
1 1/4 cups chunk-style peanut butter
1 teaspoon orange extract
2 teaspoons grated orange peel
1 package (12 oz.) or 2 cups semisweet chocolate baking chips
4 ounces paraffin or 3/4 cup (3/4 lb.) butter or margarine
Spread oats in a 10- by 15-inch baking pan. Bake in a 300 degree oven until oats are toasted, about 25 minutes. Stir frequently to prevent scorching.
Meanwhile, place sesame seed in a 10- to 12-inch frying pan over medium heat. Shake often or stir until seeds are golden, about 7 minutes.
Pour into a large bowl. Add apricots, raisins, coconut, almonds, dry milk, and wheat germ; mix well. Mix hot oats into dried fruit mixture.
Butter the hot backing pan; set aside.
In the frying pan, combine corn syrup and sugar; bring to a rolling boil over medium high heat and quickly stir in the peanut butter, orange extract, and orange peel.
At once, pour over the oatmeal mixture and mix well. Quickly spread in buttered pan an press into an even layer. Then cover and chill until firm, at least 4 hours or until next day.
Cut into bars about 1 1/4 by 2 1/2 inches.
Combine chocolate chips and paraffin in to top of a double boiler. Place over simmering water until melted; stir often. Turn heat to low.
Using tongs, dip 1 bar at a time into chocolate, hold over pan until it stops dripping (with paraffin, the coating firms very quickly), then place on wire racks set above waxed paper.
When firm and cool (bars with butter in the chocolate coating may need to be chilled), serve bars, or wrap individually in foil. Store in the refrigerator up to 4 weeks; freeze to store longer. Makes about 4 dozen bars, about 1 ounce each.
Per piece: 188 cal.; 4.4 g protein; 29 g carbo.; 9.8 g fat; 0.6 mg chol.; 40 mg sodium
BARS OF IRON
1 Cup dark raisins 1 1/2 teaspoon baking powder
1/2 Cup golden raisins 1/2 teaspoon baking soda
1/3 Cup butter or Margarine 1/2 teaspoon salt
1/2 Cup sugar 1/2 teaspoon ground ginger
1 egg 1/2 Cup liquid milk
1 1/4 Cup Whole Wheat Flour 1 Cup quick cooking oats
1/4 Cup toasted wheat germ 1 Cup sliced almonds (optional)
1/2 Cup golden molasses (dark is ok also)
1/2 Cup Nonfat dry milk
Chop raisins (in food processor if possible). Cream butter, sugar, molasses & egg.
Combine flour, dry milk, wheat germ, baking powder, baking soda, salt and ginger. Blend into creamed mixture with liquid milk. Stir in oats, raisins, and half the almonds (if desired).
Pour into greased 13x9x2 inch pan and spread evenly. Sprinkle with remaining almonds (if desired).
Bake at 350 degrees for approx. 30 minutes. Cool in pan and cut into 1x4 inch bars.
Protein Bars
1
7 scoops of Designer Protein (GNC)
1/2 cup melted butter
4 oz. cream cheese
1/2 cup walnuts
1/4 cup Splenda (or whatever amount you like according to your taste)
I have used chocolate, vanilla and strawberry protein powder.. With the strawberry I like to add a little unsweetened coconut.
Soft the butter and cream cheese together...and mix. Add in the protein powder, and Splenda....stir in your nuts, sunflower seeds, coconut or whatever else you're using. The batter will be pretty stiff. Spread a pan (I use a bread pan), press in mixture. If necessary spray your hands.
Chill in the frig and then cut into bars. I sometimes sort them individually frozen in a zip-loc bag, and then I can just grab one to take to work.
Play with these ingredients and I'm sure you'll come up with something you really like. Pretty simple...taste better than any of the bars I've tried...and a lot cheaper.
Homemade Low-Carb Chocolate Bars
These are quite rich and creamy chocolate bars that melt in your mouth. No glycerine or maltitol, not hidden carbs.
Ingredients:
1 square bakers unsweetened chocolate
3 tbsp whey protein
3 tbsp soy protein
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)
In a microwave-safe plastic dish, microwave the chocolate square for 1 minute on high. It should almost 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 sccop it up with a spoon.
Use a square none-stick plastic plate (I use the top of a ziplioc disposable cover), about 5x5 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 sweetner.
Protein Bars
2
1 square unsweetened baker's chocolate
2 Tbls. butter
2 Tbls. heavy cream
3 pkts Equal (I used Splenda)
3 scoops (1 cup) Chocolate Designer Protein (or any other chocolate whey protein)
1 cup chopped peanuts (I used 1 1/4 cup chopped pecans)
1/2 cup unsweetened coconut
2 Tbls. Sugar Free Torani Syrup or maple syrup (or water, in a pinch...) --I used the maple syrup, as that, our market had!
Melt choc and butter in mike 1 min; stir until completely melted. Add Equal and heavy cream and stir til creamy. Add protein powder, peanuts, coconut and stir till mixed pretty well, add syrup (or water), and mix thoroughly(you may have to knead with your hands at this point, as mixture will be very stiff). Line a bread loaf pan with plastic wrap and press in mixture firmly and evenly. Chill till firm. Cut into 6 bars. These were huge, so I made it into 9 bars.
LEMON-BANANA-CRANBERRY BARS
3 scoops vanilla protein powder
3 tsp baking powder
8 tsp Splenda
4 eggs
1/4 cup of Flax Seed oil (or olive oil)
1/4 cup water
1 cup cranberries
2 tsp vanilla extract
2 tsp lemon extract
2 tsp banana extract
Mix together dry ingredients.
In separate bowl mix together eggs, oil, and extracts & beat well.
Add to dry ingredients to second mixture, combining well.
Add water and cranberries. Should be a wet consistency like a cake mix.
Pour into pam-sprayed square cake pan.
Cook at 325 for 10-15 minutes until a toothpick comes out clean. Sometimes may take longer to cook, depending on type of protein powder used.
Cut into four squares. Each square has about 20 grams of protein, 4.13 grams of carbs.
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
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, I use Optimum Nutrtion as I have found it to be the best and it has 22g protein and 1.5g carbs in each scoop, but no aspartame.)
FUDGEY CARAMEL BARS
4 Tbl butter
1.5 Tbl unsweetened cocoa powder
2 Tbl DaVinci Chocolate Sugar Free syrup
2 cups Optimum Nutrition Chocolate Whey Protein
1 cup coarsely chopped nuts
Melt butter in large bowl in microwave.
Whisk cocoa in well, then SF syrup.
Incorporate protein powder.
Add chopped nuts
Press into wax-paper-lined 9x9 pan & refrigerate.
Caramel consistency, and much better than any of my old fudge recipes. Plus, no wasted calories. High Protein snack or dessert. Best cold.
PEANUT BUTTER COOKIE DOUGH BARS
2 c protein powder (both vanilla & chocolate would work)
1/2 cup of chunky natural peanut butter
1/4 cup melted butter
Enough vanilla Davinci SF syrup to make the consistency of cookie dough.
Mix Peanut Butter & SF syrup with melted butter.
Add protein powder & mix until well-blended.
Either refrigerate and eat like cookie dough or bake & cut into PB cookie bars.
I think that lowcarb maple syrup would work as well as Davinci for these.
Sesame Protein Bars
1/4 cup cream cheese
1/4 cup butter
1/4 cup tahini, from roasted sesame seeds
1/4 tsp pure stevia powder
1 tsp vanilla extract
1/4 tsp almond extract
1 1/4 cup Twinlab VegeFuel (isolated soy protein)
1/3 cup Naturade N-R-G vanilla protein powder
1/2 cup DaVinci SF Vanilla Syrup
2 Tbsp. DaVinci SF Maple Syrup
2 oz finely chopped almonds
After melting cream cheese & butter, mix in tahini, stevia, and extracts.
Mix in protein powders.
Add syrups and mix well.
Mix in chopped almonds.
May need to add more or less syrup to get texture you like.
Place in 9x9 square pan & put in refrigerator until firm.
Cut into 12 bars (or size you want).
I store mine in freezer and eat frozen. My co-worker stores in fridge because he likes his softer.
These are very flexible. I think you can use whatever kind of protein powder you want, and could use any kind of artificial sweetener you wanted in greater or lesser degrees, or any flavor of syrup or extract. For example, I've made with DaVinci's macadamia syrup and added chopped roasted macadamia nuts, and with Davinci's butter rum syrup and added roasted pecans. I also made w/ 2/3 VegeFuel and 1/3 Naturade N-R-G, added a higher proportion of vanilla syrup, plus vanilla, coconut, and almond extracts, and a little Stevia powder, and whipped it up, and it was close enough to fudge for my taste.
Yield: 2 bars; 2.4 grams carbs per bar (1.4 carbs per bar if subtract fiber) and 21.5 grams protein
COFFEE PROTEIN BARS
1/4 cup oil
3/4 cup vanilla whey powder
2 eggs
2 Tbl oat flour
1/4 cup heavy cream
1 Tbl 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
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.
MAPLE VANILLA PROTEIN BARS
4 oz cream cheese
1 stick butter (1/4 lb)
1 cup Twinlab VegeFuel (isolated soy protein powder)
1 cup N-R-G Naturade Vanilla Protein Powder
1/2 cup DaVinci Sugarfree Vanilla Syrup
1/4 cup DaVinci Sugarfree Maple Syrup
1 tsp. vanilla extract
Melt cream cheese and butter (I did it in the microwave). Mix in protein powders.
Add syrups and vanilla extract and mix until consistency is like very thick cookie dough (may take more than specified amounts).
Put in 9x9 square pan & refrigerate until stiff and cut into 12 bars. Wrap bars individually and store in freezer.
Can either eat frozen or thawed.
APPLE SPICE PROTEIN BARS
3 scoops vanilla protein powder
3 tsp baking powder
8 tsp Splenda
4 eggs
1/4 cup Flax Seed oil (or olive oil)
1/4 cup water
1/2 apple (chopped into tiny pieces)
1 Tbl vanilla extract
2 tsp lemon extract
1 tsp maple extract
1 Tbl cinnamon
1 tsp nutmeg
Mix together dry ingredients.
In separate bowl mix together eggs, oil, and extracts. Beat well & then add to dry ingredients, mixing well.
Add water and apple.
Should be a wet consistency like a cake mix.
Pour into Pam-sprayed square cake pan.
Cook at 325 for 15-25 minutes until a toothpick comes out clean. May take longer to cook, depending on consistency of protein powder used.
Cut into nine squares.
Approximately 3-5 carbs per bar depending on the amount/type of fruit, spices, protein powder, etc.
SESAME PROTEIN BARS II
These don't need refrigeration and THEY DON'T MELT IN YOUR PURSE!
2 Tbl butter
4 Tbl sesame tahini OR peanut butter
1 cup sesame seeds (preferably white sesame seeds)
3 pkts Equal or eqivalent
3 scoops Designer Protein (Vanilla Praline OR Vanilla or any other similar whey protein )
2 Tbl Sugar Free Torani Syrup (Hazelnut OR Vanilla Or Almond) OR 2 Tbls sugar free maple syrup
Melt butter and Tahini or peanut butter in microwave, about 1 minute.
Add protein powder, sesame seeds and Equal and mix to combine.
Add syrup and mix again. You may have to knead with your hands at this point, as mixture will be VERY stiff.
Line the a bread loaf pan with plastic wrap and press mixture evenly and FIRMLY into bottom of pan. Chill until firm. Unmold and cut into 6 bars.
4 grams carb/20 grams protein per bar
ALMOND JOY PROTEIN BARS
5 Branacrisp Crackers, crushed
1/2 cup flax seed meal (1/4 cup seeds, ground)
1 cup walnuts, coarsely chopped
2 scoops Chocolate Whey Protein Powder
2 scoops Soy Protein Powder
2 Tbl oatmeal
1/4 cup Splenda
20 drops Stevia (or just add any artificial sweetener to taste; start with the equivalent of 2 Tbl & add until sweet enough for you)
2 Tbl unsweetened coconut
1 Tbl unsweetened cocoa powder
1/4 cup cream
1/4 cup water
1/4 cup butter
2 Tbl Low-Carb Maple Syrup or cold coffee
1 tsp coconut extract (optional)
2 tsp almond extract (optional)
Crush crackers or whirl in food processor to grind fine, and then combine in bowl with other dry ingredients.
In microwave or on stovetop, melt together cream, water, butter and maple syrup (or cold coffee).
Remove from heat and add extracts at this time if using them, then whisk to make sauce smooth.
Pour hot mixture over dry ingredients and mix well.
Press into buttered 8x8" pan with buttered fingers. Chill and cut.
Wrap each bar in Saran or foil and keep in fridge or freezer. Keeping in freezer is no problem as they thaw in about 5 minutes.
9.8 carbs per bar, minus 5.9 fiber for 3.9 net each.
CHOCOLATE PROTEIN BARS
2 squares unsweetened baker's chocolate
4 Tbl butter
4 Tbl heavy cream
1 tsp vanilla extract
6 packets Splenda
6 scoops Optimum Nutrition Double Rich Chocolate Protein Powder
1 & 1/2 cups chopped pecans
1 cup dried, unsweetened coconut
1/4 cup flax seeds, measured and then ground
4 Tbl Sugar-free DaVinci syrup (hazelnut is best)
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" by 9" 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.
Peanut Protein Bars
2 tablespoons no-sugar peanut butter
2 tablespoons butter, melted
1/2 teaspoon liquid artificial sweetener
1/4 cup Splenda
1 scoop Vanilla Praline Designer Whey protein powder*
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 per bar.
Note: It's best to use the "scoop" that comes with the package, but in case it's lost (or you use another brand), this is approx. 1/3 of a cup (I have made this measuring at 1/3 cup and it works fine!)
Nutty Fudge Bars
2 1/3 cups vanilla protein powder
1 oz square unsweetened chocolate
1/2 cup butter
4 oz cream cheese
1 oz chopped walnuts
1 teaspoon vanilla
1 teaspoon peanut butter
1/4 cup Splenda
Melt butter, cream cheese, peanut butter and chocolate in bowl in microwave and mix together very well. Add splenda and vanilla, mix well again. Now 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 disolves into the mixture. Now place in a baking pan, flatten and refrigerate. (Using a rectangular casserole dish works great here.) When cooled and hardened, cut into 8 bars.
Makes 8 bars. Approx 3.2 carbs per bar.
Fudge Walnut Bars
2 1/3 cups chocolate protein powder
1/2 cup butter
4 oz cream cheese
1/2 cup chopped walnuts
1/4 cup Splenda
Melt butter and cream cheese. Mix in designer protein and Splenda. This will be stiff and hard to stir (knead with clean hands if needed.) Add walnuts and mix again. Place in greased bread pan. (Sprinkle additional finely chopped walnuts on top if you like.) Cool. Cut into 8 servings.
Makes 8 bars. Approx 2.5 carbs per bar.
PINEAPPLE BARS
1 1/2 cups soy protein isolate
3 Tablespoons whey protein
1 cup Splenda
1 1/2 Tablespoons liquid or granular lecithin *
1 1/2 Tablespoons glycerin
3/4 cup heavy cream
3 Tablespoons coconut or almond oil
1 Tablespoon sugarfree pineapple preserves
OR - 2 Tablespoons finely chopped unsweetened fresh pineapple
1/2 teaspoon pineapple extract
Preheat oven to 350°F.
Combine soy, whey and Splenda in a food processor. Add remaining ingredients. Pulse on high until a soft dough forms. Remove dough and knead by hand for twenty-ish strokes. Press into an 8x5-inch pan and bake at 350°F for 10 minutes. Remove from pan and cut into bars while still hot. Allow to cool and store in airtight container.
Makes 6 bars. Approx 3 carbs per bar.
* Lecithin - both granular and liquid can be found in most health food stores.
More yummy finds!
Apr 15, 2008
"Margarita" Dip
Description
This cool and creamy dip is a refreshing treat for a hot summer day. Serve it with fresh or grilled fruit.
Ingredients
-
1 tub (250g) Philadelphia Low Fat Cream Cheese Spread
-
1/4 cup frozen limeade concentrate, partially thawed
- 2 Tbsp. orange juice
-
1/2 cup Cool Whip Light Whipped Topping
Instructions
-
Beat cream cheese spread, limeade concentrate and orange juice in medium bowl with electric mixer on medium speed until well blended. Gently stir in whipped topping; cover.
-
Refrigerate at least 1hour.
-
Serve with cut-up fruit.
Notes
Makes 1 ¾ cups or 14 servings, 2 Tbsp. each.
Image courtesy of Katrina Lalonde Description These chimichangas are quick, easy and delicious. Count one serving as 1 carbohydrate (group 5) and 2 1/2 proteins (group 6) Add some zest to your fish with this tasty combination of parmesan cheese, white wine, green onion, chives and italian dressing! 4 - four oz. fresh or frozen skinless salmon fillets or other firm fish fillets, 3/4 to 1 inch thick Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Spray a 2 quart square or rectangular baking dish with nonstick coating. Set aside. Exchanges: 3 Protein Crisp and juicy, this chicken can be prepared ahead of time and served hot, warm or cold. Thanks to E.P. for this recipe!
A little twist on a classic recipe! This simple take on the chicken and spinach favourite is a breeze. Adapted from Kraft "What's Cooking" Magazine - Spring 2007
Makes 4 servings. Count each serving as 4 proteins (group 6). With chicken that is deliciously crispy on the outside and moist on the inside, this is a wonderful dish with tons of flavour! EXCHANGES: Makes 4 servings. Count each serving as: 3 proteins (group 6) and 1 fat (group 7).
Baked Chimichangas
Ingredients
Instructions
Notes
Parmesan Baked Fish (Quick, Easy And Delicious)
Description
Ingredients
Instructions
Notes
Chicken Dijon
Description
Ingredients
Instructions
Chicken Florentine
Description
Ingredients
Instructions
Notes
Pecan-crusted Chicken with Dijon Cream Sauce
Description
Ingredients
Instructions
Notes
Ohhh, this looks YUMMY!!
Apr 15, 2008
This was posted on the RNY board and cross posted to LW's! Thanks to the original poster!!
Broccoli Crust Pizza
2 cups cooked broccoli shredded (squeeze out as much water as you can)
2 large eggs
2 cups shredded mozzarella
1 cup shredded cheddar
1tsp garlic powder
combine all and press evenly into well greased pizza pan or cookie sheet (this makes a LARGE 14 inch crust)
sprinkle with freshly ground black pepper and basil (if desired)
Bake at 450 degrees until browned and bubbly (15-20 minutes)
Band Friendly Meals
Mar 03, 2008
12 - Murray's Sugar Free Vanilla Wafers
2 - 8 oz packages of reduced fat cream cheese, room temp.
2 - eggs
1 tsp vanilla *
1/2 cup Splenda
Take the vanilla wafers and place 1 in each cupcake liner in a muffin pan. Set aside.
Take the cream cheese and beat until whipped. Add each egg seperately, mix thouroughly before adding the second egg. Add vanilla, mix, add splenda and mix well.
Fill muffin liner 2/3 full with the batter.
Bake at 350 degree oven for approx 30 minutes. Remove from oven and cool.
Crock Pot Classics
Southwestern Chicken
4-6 chicken breasts
jar of enchilada sauce
can of black beans
can of corn
cauliflower (optional)
jar of salsa (optional)
hot sauce (optional)
fat free sour cream (optional)
75% fat free cheddar cheese (optional)
I made this recipe twice now and it is fantastic and very bandster friendly. I put the chicken and the enchilada sauce in the crockpot on high for 1.5 hours and then on low for about 6 hours. At this point, the chicken should shred pretty easily. I then add black beans, corn, and fat free sour cream for 30-45 more minutes. The second time i made it i also added cauliflower, hot sauce, and salsa. I serve it with some low fat cheese. Others in my family eat it in tortillas but i just eat it right from the bowl.
Pressure Cooker Pork
Take pork spare ribs 1 or so pounds, 1 can of tomatillo sauce, 1 jar of verde sauce and 1 can of chicken stock, put in pressure cooker with 2 handfulls of crushed up tortilla chips or 1 corn tortilla, cook with pressure for 40 minutes. Now my mom shreds the pork up and uses it as chile verde salsa, I eat the pork in solid state. It's so moist and delicious but extremely good as salsa too. Family favorite! you can season with pepper and salt but it's just as good without.
Crock Pot Beef
3-4 lbs of stew meat ( I cut it up a bit smaller)
1/2 raw onion chopped
1 tbls. crushed or chopped garlic
1 can (soda size) V8 juice
put everything in the crock pot on high--I leave it until I get home from work about 9 hrs. the meat is so tender! Pre-band I would eat this on a toasted bun with french fries. Now, I eat it out of a bowl or put it over salad greens
Crock Pot Chicken--saw this on Emeril, it is a recipe for college students, its good as well.
1 whole frozen chicken
2 tbls. lemon juice
salt and pepper to taste
any wilted veggies in the refrigerator
Crock pot set on high, if bird is not frozen, use low setting
place chicken in crock pot-pour on lemon juice and salt and pepper to taste--veggies around edges and in cavity. No need to add any other liquid! Cook until you get home--remove bird and the meat just falls off the bone--it is so good for a quick dinner, left overs make fabulous salad.
Ham and Bean soup
3 small cans diced tomatoes
veggies - I had carrots, onions, and green peppers in my house - they're in there!
the ham bone of course with a fair amt of ham on it although I probably won't do the ham
2 bay leaves
black beans and great northern beans - probably a total of 4 cups. I boiled them for 20 - 30 minutes in water, let them soak for about an hour and rinsed them WELL before adding to the crock pot
a splash or 2 of olive oil
a splash or 3 of cooking sherry or cooking wine
I have looked at other ham and bean recipes so nutrional info is as follows:
Total Fat 4 - 5 g. / Carbs 19 - 22 grams / Protein 12 - 15 grams /calories approx. 200
Taco Chicken
2 cans of diced tomatoes with green chiles
1.5 pounds of chicken (I used boneless, skinless thighs, and I think I had a little more than 1.5 pounds in the package)
1 onion, diced (not too small of pieces though)
1 can of sweet corn
12 ounces of chicken stock (or. recipe called for a bottle of beer, I didn't want to add the calories)
1 can of black beans
1 can of chili beans (in my opinion it could of used more beans)
a package of taco seasoning
my add: 2 cloves of minced garlic
Add everything except chicken and mix together well. Place chicken on top of mixture and push down to just cover chicken. Cook on low for 5 hours
After 5 hours, take out chicken pieces and shred into smaller pieces, I left the chunks bigger than shredded for fajitas. Add chicken back to soup and mix.
Cook 2 more hours on low. Top with cheddar and sour cream (light/fat free is just as good).
Original recipe also says to top with tortilla chips, but again, didn't want the extra calories.
Mushies
Mar 03, 2008
I'm addicted to this stuff!
1 30-oz container part-skim ricotta cheese
3 tbl light sour cream
1 pkg Jello SF/FF cheesecake pudding mix
Splenda to taste
Mix well and enjoy. Estimated nutritional info: 1/2 c. = 155 cal, 6 g carb, 12.6 g protein, 8.9 g fat
Shepherds Pie (Easy Version)
1lb. ground beef (lean)
1/2 cup beef stock (low salt, low fat)
1 can peas(optional for mushies)
1 can sweet corn (optional for mushies)
1 medium onion, diced
8 medium potatoes
2 c. shredded sharp cheddar cheese
Boil potatoes, mash and season to taste with milk and butter.
Brown ground beef and onion with salt and pepper. When cooked, add peas, corn, and beef stock. (a bit of flour or cornstarch can be mixed in with the broth to thicken the mixture a bit) Let simmer until heated through.
In 13x9 pan place meat and vegetable mixture in bottom of pan. Cover with mashed potatoes and sprinkle cheese on top. Place in oven on BROIL until cheese is bubbly or light brown.
Serves 4
BAKED POTATO SOUP
2/3 cup butter
2/3 cup flour
7 cups milk
4 Large Baking Potatoes, baked (not overbaked), cooled, peeled and diced
4 green onions
12 bacon strips cooked well done, crumbled
1 1/4 cup cheese
1 cup sour cream
salt and pepper to taste
Melt butter in large pot. Add flour to make a paste. Add milk and cook on low heat until thickens (this takes a long time!!!!) Add potatoe and onion. Simmer 10 min stirring constantly. Add everything else and cook on low heat for about 15 minutes.
Creamy Black Bean Soup
2 cans black beans
1 1/2 tablespoons olive oil
2 cloves garlic, minced
1 medium onion, chopped
1 stalk celery, chopped
2 cups chicken broth
1/2 teaspoon salt
1/4 teaspoon black pepper
1 heaping teaspoon chili powder
1 heaping teaspoon cumin
1/2 cup cream
Tabasco and red pepper, to taste
Chopped green onions (optional)
Sour Cream
Heat olive oil in heavy saucepan and saute onions, celery, and garlic, stirring occasionally until tender, around 3-5 minutes. Stir in beans, chicken broth, and seasonings. Bring to a boil, reduce h eat, and simmer, partially covered, about 30 minutes.
Cool slightly and puree the soup in small batches in a blender. Return to pot and blend in cream. Season with hot sauce and red pepper to taste. Strain through sieve to remove skins and lumps. Heat gently and serve in deep bowls sprinkled with onions and sour cream.
Creamy Squash Casserole
- 4 cups sliced yellow squash
- 1/2 cup chopped onion
- 35 buttery round crackers, crushed
- 1 cup shredded Cheddar cheese
- 2 eggs, beaten
- 3/4 cup milk
- 1/4 cup butter, melted
- 1 teaspoon salt
- ground black pepper to taste
- 2 tablespoons butter
- Preheat oven to 400 degrees F (200 degrees C).
- Place squash and onion in a large skillet over medium heat. Pour in a small amount of water. Cover, and cook until squash is tender, about 5 minutes. Drain well, and place in a large bowl.
- In a medium bowl, mix together cracker crumbs and cheese. Stir half of the cracker mixture into the cooked squash and onions. In a small bowl, mix together eggs and milk, then add to squash mixture. Stir in 1/4 cup melted butter, and season with salt and pepper. Spread into a 9x13 inch baking dish. Sprinkle with remaining cracker mixture, and dot with 2 tablespoons butter.
- Bake in preheated oven for 25 minutes, or until lightly browned.
Bean and Bacon Soup (Home Made)
INGREDIENTS:
2-1/2 cups dried navy beans
3 quarts water
8 slices bacon
3 onions, chopped
2 cups diced, peeled potatoes
1 cup sliced carrots
28 oz. can tomato juice
2 tsp. salt
1/2 tsp. pepper
1 bay leaf
PREPARATION:
Combine beans and 3 quarts water in large pot. Bring to a boil and boil for 2 minutes. Cover and let stand for 1 hour. Meanwhile, cook bacon until crisp in large stock pot. Remove bacon to paper towels to drain and crumble. Add chopped onions to bacon drippings. Cook and stir until onions are tender. Add partially cooked beans and cooking liquid. Cover and cook over low heat for 1 hour. Add remaining ingredients including reserved bacon pieces. Cover and simmer for 50-55 minutes, stirring occasionally, until beans are tender and soup is slightly thickened. Remove bay leaf before serving.
Crockpot Directions:
Precook beans, bacon, and onion as directed above (this step is necessary because otherwise the beans would never get tender because of the acid in the tomatoes). Combine all ingredients in 4 quart crockpot. Cover and cook 10-12 hours on low. Remove bay leaf before serving. 12 servings You can also mash up the beans and potatoes so they go down easier. __________________
Pumpkin Custard Pudding - for mushy phase
I 've been making this for a while on WW.
1/2 of a 28oz can of PUMPKIN ( the veg. not the pie filling)
1 large can of Evaporated Skim Milk (carnation works fine)
2 eggs, beaten
1 cup Splenda sweetner
1 1/2 tsp. Cinnamon
1/2 tsp. Allspice
1/4 tsp Nutmeg
or any othe Pumpkin Pie spice combo that YOU like.
I spray 6 ramkins with PAM, then divide the liquid evenly.
BAKE in 350F oven for 45 - 50 mins. or until toothpick inserted in centre comes out dry.
this is delicious and is a family favorite, very filling and FULL of PROTEIN and fibre. __________________
Mushie Tuna Casserole
2 small cans tuna, drained well
1 can peas & carrots, drained
1 can condensed broccoli cheddar soup
1/4 cup mayo
2 eggs
salt & pepper to taste (go easy on the salt)
1/2 cup cheeze it crackers, finely crushed (optional)
Mix tuna, soup, mayo, eggs, peas & carrots, S & P. Pour into a casserole dish and bake @ 375 for 30 minutes. Remove from oven and sprinkle crackers on top and bake 10 more minutes.
I am getting tired of tuna salad so i was trying to think of more inventive ways to use tuna. I made it for dinner tonight and it was sooo good.
Yummy Cauliflower Cheese Soup
I was just having this for dinner tonight and thought it would make an amazing mushy meal:
Cauliflower Cheese Soup
1 med potato, peeled and diced
1 lg cauliflower cut into florettes
1 med carrot peeled and chopped
3 cloves of garlic, pressed or peeled
1 ½ c chopped onion
1 ½ t salt
4 c water
Boil till tender. Puree most of veggies (save a few out for texture or not if you're in mushy stage).
Then add:
2 c grated cheddar
3/4 c milk
1 t dill
black pepper to taste
Stir cheese and milk in until cheese melts. Don’t boil. Garnish with cheese.
TASTES JUST LIKE BLUEBERRY MUFFINS!!!
I'm on solids, but after fills I'm pretty tight, So I usually take it easy in the morning and stick with mushies. I was tired of plain old protein shakes and yogurt, so I came up with this:
Ingredients:
Cream of Wheat
Fat Free Evaporated Milk
Water
Frozen Blueberries
Vanilla extract
Splenda (or other sweetener)
Directions:
Prepare the Cream of Wheat as instructed on the box using the Fat Free Evaporated Milk and Water (I use half/half proportions, but you can do any combination of the two, it's creamier with the Evap Milk).
When the mixture thickens, removed from heat and add 2 tsps (or 1/2 tsp per cup) vanilla. Separate into 1/2 cup portion sizes and add 1/2 cup frozen blueberries and 1 tsp (or one packet) Splenda.
It's great for the mushie stage, or for those of us who are really tight in the morning and need something warm to get us going. Enjoy. :) __________________
Liquid Stage Recipes
Mar 02, 2008
4 carrots
4 potatoes (medium sized)
1 onion
1 scallion
2 tablespoons olive oil
3 to 4 pinches of sea salt
Chop all the vegetables up and put them in a pan of water. Add salt, and boil until soft. When soft, blend with a hand blender and add the olive oil. More or less water will make it thicker or thiner. May add unflavored protein powder as well.
Servings 4
Egg Drop Soup
Egg drop soup
1 can low sodium chicken broth(save 1/4 cup)cold
bring to a boil
4 egg whites
teaspoon of cornstarch mix with 1/4 cup chicken broth add to thicken
salt and pepper to taste
Cucumber Soup/Drink...Great For Summer!
Well my two week Myocel/low carb diet officially starts tomorrow, even though I started the low carb on the 1st. I went to the store this morning and was picking up my "supplies" and thought that I should share this receipe. Don't know if I have before, but it is summer and needs to be shared again. It was originally a Low Carb gaspacho (sp?) receipe, but I water it down more and use cream cheese instead of sour cream.
Small Batch:
In blender mix a large cucumber (peeled and de-seeded), one small garlic clove, 2 oz cream cheese (softened in microwave about 30 sec.), 1/2 tsp chicken bouillion (I use Knorr), 1/2 tsp white vinegar, and white pepper to taste. Water until it is as thin as you want it.
Large Batch:
I usually make a large batch with 4 cucumbers, whole pack of cream cheese, 2-3 garlic cloves, 2 tsp chicken soup, 2 tsp vinegar, and white pepper and put it in a large tea pitcher.
Let sit overnight in the fridge to let the flavors blend.
I also put it in empty (washed out) water bottles and take it to work.
I have been making it for years. It is light yet filling. So happy that this is a thing I will be able to keep post band!!!!
If you like V-8 you should like this one!
Black Bean Soup
1 16oz can fat free refried black beans
2 packets or cubes of beef bouillon
2 cups water (or less if you like it thicker)
½ cup V8 (use spicy if you want to kick it up a notch)
½ tsp Salt
1 tsp Garlic powder
½ tsp onion powder
Place all ingredients into a blender and blend until smooth. Strain and store in covered container in refrigerator. Individual servings can be micro waved as needed. Makes 36oz, or 6 (6oz) servings.
Nutrient Profile
Servings 6 Serving size 6oz
(Carbs 74%, Protein 26%)
Breakfast Smoothie
My morning smoothie is helping me get through the day during this liquid phase. I actually look forward to it!
Here's what I do:
1 container of Yoplait low fat yogurt - 100 cals (peach is delicious!)
1 container of non fat milk (I use the yogurt container to measure) - ~90 cals
1/2 frozen banana (I take ripe/over-ripe bananas and freeze them) - ~50 cals
some ice
2 pkts of Splenda
I throw it all in a blender and blend until smooth. It makes a large smoothie that is really filling and helps you get the calcium you need - all for about 250 cals.
Caramel Frappy
Directions :
Brew some STRONG coffee, and freeze it in a ice cube tray.
Then put 4 coffee ice cubes, 6 regular ice cubes, 1/2 cup skim milk, 1 tablespoon splenda, and one tablespoon sugar free caramel in blender, and blend.
yummy healthy smoothie/shake
here it is!
Chocolate unsweetened almond milk or soy milk(better for you than regular milk and less carbs) (40 cals per 8oz) about 12oz so you can save a bit for later
1 banana
1 tablespoon of almond butter
a few drops or a small envelope of Stevia a natural sweetner As a last resort use Splenda
just a few pieces of crushed ice
Chocolate protein powder
blend all together...enjoy! :hungry:
you can freeze left over in ice cube tray with toothpicks in each square and have popsicles later! __________________
Taco Soup:
1 onion diced
2 tbsp Olive Oil
2lbs ground beef
2 envelopes of Fajita Seasoning
1 can Rotel
1 can Cream of Celery or Cream of Chicken Soup
1 can beans (black, pinto, or refried)
1 cup shredded Monterey Jack Cheese
8 oz Light Cream Cheese
1 cup water
1 cup skim milk
2-3 drops of tabasco sauce
Crushed tortilla chips any kind (1/2 cup)
Salt and Pepper to taste
Dash of Cinnamon
Saute onion in olive oil. Brown Lean Ground Beef. Add fajita seasoning and rest of ingredients till comes to a boil, then simmer. Enjoy.
Lap Banders portion on lliquid phase will need to run through the blender! I served my husbands soup with crushed tortilla chips and a little sour cream on top.
Raspberry Cheesecake Smoothie
1 cup Fat free plain yogurt
1 cup skim milk
1/2 pkg sugar free jello cheesecake pudding
1/2 pkg sugar free jello (any flavor, I like rasberry)
1 tbsp protein powder
ice cubes (if you want)
mix well in blender
this is just like eating rasberry cheescake without the crust
Pea Soup
boil 1 cup chicken broth reduce heat to medium add 1 cup frozen peas, let simmer for about 5 mins
pour it in the blender with 1/4 cup sour cream and blend until smooth
very liquidy for the full liquids stage :)
yum!
Chicken enchelada broth: Mix chicken broth with Uninjury chicken flavored protein supplement, green enchelada sauce, light sour cream, blend in Magic Bullet, and heat.
Beef Strogonoff broth: Mix beef broth with worchestershire sauce and light sour cream, blend in Magic Bullet, and heat.
These were so yummy! I bought some cheese soups today that I thought would be good to throw in with the enchelada broth too - maybe some avacado too.
I'm going to make beef broth with red enchelada sauce, cheese soup, and sour cream tomorrow. Still have 3-4 weeks pureed to do, so I'll get to have lots more fun with broth!
Another good one I had tonight: Medifast Tomato soup mix, 1/4 c tomato basil feta cheese, and 1/4 c Contadina Pizza sauce, blend, and heat. Enjoy!
v8 juice with a bouillien (however u spell it) cube melted into it with shredded cheese completely melted in it. LIFE SAVER. love it!
Cream of Garlic
INGREDIENTS
- 3/4 cup garlic cloves, peeled
- 3 tablespoons olive oil
- 2 1/2 cups chicken broth
- 1 cup white wine
- 2 1/2 cups milk
- 1 cup heavy whipping cream
- 1/2 cup peeled and cubed potatoes
- salt and pepper to taste
- Chop garlic in a food processor to a coarse paste, stopping occasionally to scrape the sides of the bowl.
- Heat oil in a large saucepan over low heat. Add the garlic paste and cook just until the paste begins to color, stirring constantly. Stir in the chicken broth and wine. Bring mixture to a boil.
- Reduce heat and simmer for 30 minutes. Stir in the milk, cream and potato and simmer for another 30 minutes.
- Puree soup in blender, return to saucepan and simmer. Add salt and pepper to taste. Ladle into bowls and serve
Creamsicle
8 oz skim milk
8 oz Crystal Lite Orange (sugar free Tang is even better, if you can find it.)
2 scoops whey vanilla (contains 60g protein) purchased at Walmart.
BLEND WELL.
Chill a tray of orange ice cubes.
Either drink (or nurse )4 oz ever few hours, or nurse an 8 oz glass half the day, and the other, the second half. The orange ice cubes help keep the taste going, and it really takes like an orange smoothie.
I'm sure other Crystal Lite Flavors would substitute well, like Strawberry
Nectar tips and a few others
Mar 01, 2008
Do NOT use a blender, shaker, or Magic Bullet with Nectar as you’ll end up with a giant glass of foam. Nectar melts into water and blends with a spoon. If something is too sweet, too tart, too strong… use more water.
- Blend half of your sample packet with 8 ounces of ice cold water in a tall glass using just a spoon. Open a Crystal Light On the Go, Lemon Tea, Peach Iced Tea, or Raspberry Iced Tea flavored individual packet of powder and sprinkle a little into the blended Nectar. Stir, add ice, and sip. Use the other half to try a different flavor.
- Make a full pitcher of Crystal Light Iced Tea in your favorite flavor. Pour yourself a big glass and pour in half of your sample package of Nectar Lemon Tea. Nectar practically melts into water. Stir, add ice, and sip.
Nectar Fuzzy Navel
- Blend using the above directions. Suggested flavors to blend with the tangy orange peach Nectar is Crystal Light Orange Pineapple, Crystal Light Sunrise Orange, Lipton Mandarin Green Tea.
- You can also blend a spoonful of Fuzzy Navel into ¼ cup of Dannon Plain Yogurt.
Nectar Twisted Cherry or Strawberry Kiwi
- Blend using the above directions. Suggested flavors to blend with the red fruity taste of Nectar is Crystal Light Fruit Punch, NEW Cherry Pomegranate, Raspberry Ice, Raspberry Lemonade, or Wylers Cool Raspberry.
Nectar Latte Cappuccino
- Cold. Blend a spoonful of your sample packet with 6 ounces of chilled Labrads Vanilla ready-to-drink protein, stir, and sip your creamy iced coffee latte.
- Warm. Place half the sample packet of Latte Cappuccino with half the sample packet of Nectar Chocolate Truffle in a mug and blend into a smooth paste with a little room temperature tap water. Add hot, but not boiling water and finish with a splash of DaVinci Sugar Free Syrup
Nectar Chocolate Truffle
-Cold. Blend half of your sample packet with 2 ounces of room temperature water in a tall glass, using a spoon, until smooth. Fill glass to taste with skim milk for delicious protein chocolate milk.
-Warm. Blend half the sample, in a mug with a little room temperature water, using a spoon, until smooth. Add 4 to 6 ounces of hot but not boiling water. Add a spoonful of Cool Whip or one of our sugar free marshmallows for a special warm protein cocoa treat.
Matrix Cookies & Cream
- Blend your entire packet of Cookies & Cream with about 4 ounces of cold water and stir with a spoon. Good as-is, doesn’t need improvement! Tastes like a glass of liquid Oreo. Concentrate on those little cookie crumbs, yum.
IDS Vanilla Cinnamon
- Place entire packet of Vanilla Cinnamon in a mug along with a spoonful of your Big Train Chai Tea mix. Add a little room temperature water and blend into a smooth paste using a spoon. Add hot but not boiling water to fill your mug for a warm spice Chai vanilla protein drink.
IDS Belgian Chocolate
Elite Chocolate Mint
Elite Rich Chocolate
- Measure 6 ounces of skim milk into your blender, along with entire packet of protein sample, 4 to 6 ice cubes and any flavor DaVinci Sugar Free Syrup. Pulse blender off and on until shake is smooth and icy. Do not just flip the blender ‘on’ or it will be too foamy.
- Follow above direction, but add a teaspoon of peanut butter, or two inch piece of ripe banana to the IDS Belgian Chocolate and Elite Rich Chocolate recipe along with the ice.
- Follow directions but add two Murray Sugar Free Chocolate Covered Mint Cookies to the blender along with the ice.
Whey Gourmet, Chocolate Peanut Butter, and Radical Raspberry
- Blend by the spoonful into yogurt or sugar free pudding. - Blend with chilled water in your Blender Ball shaker or mix with a spoon.
Micellar Milk Ready to Drink, Dutch Chocolate
-Chill and drink as it... tastes like really good chocolate milk from when you were a kid.
Labrada Ready to Drink Vanilla
-Use in place of milk, half & half, or creamer in your hot coffee, decaf, or tea. Add a splash of DaVinci Sugar Free Syrup and a dash of cinnamon to create a delicious warm protein latte that is as good as Starbucks, but without the calories and the $4.38 pricetag.
- Chill container. Pour 4 ounces into a glass and add a splash of your DaVinci Sugar Free Syrup to flavor for a glass of creamy vanilla milk.
- FIVE STAR! Pour a spoonful of Big Train Chai Tea mix into a mug, and fill to about half full with boiling water and stir. Add 4 ounces of Labrada Vanilla protein to the mug… stir and enjoy smooth vanilla Chai protein… ahhhh!
-Labrada ready to drink protein can be used as milk and whisked into Jell-O Sugar Free Pudding powder, to make a bowl of absolutely delicious protein pudding! All flavors are delicious when prepared as per package directions with Labrada ready to drink Vanilla protein!
New Whey Protein Bullet
- Chill product to icy coldness and pour a small amount into cup. Entire tube contains 42 grams of protein in just 3 ounces of liquid! It tastes almost exactly like liquid Jell-O.
- Pour a small amount of protein bullet over crushed ice for slow sipping.
Extreme Smoothies, Chocolate Extreme
- Chill first, then pop top and drink! Prepare for Chocolate Goodness.
