Tuesday, March 31, 2009

Coconut Candy

http://www.lowcarbfriends.com/bbs/muscle-matters/51979-coconut-oil-fudge-recipes.html

1/4 C coconut oil
1/2 ounce square unsweetened chocolate
1 packet Stevia Plus
8 drops TrishZ's liquid splenda
1/4 C toasted unsweetened coconut (put on cookie sheet at 350 for a few minutes till it gets golden)
1/4 C sliced or chopped almonds

Melt coconut oil and chocolate. Add Stevia and liquid Splenda. Stir in coconut and almonds. Put mixture in mini muffin liners.

Chocolate Bark

4 T (1/4 C) Virgin Coconut Oil
1-1.5 T Cocoa Powder
2 oz. nuts (optional)
1/4 t low-carb sweetener, such as stevia or xylitol

Melt the coconut oil to a liquid, add in cocoa powder and sweetener. Stir to combine and blend well.

Blend nuts into chocolate mixture. (optional)

Have chilled a metal bakeware lasagna or cake pan or pans in freezer for ten minutes or so. Remove from freezer and line with waxed paper. Then pour mixture into chilled pan and spread to desired thickness.

Pop it in refrigerator or freezer on level shelf and let it sit 10 minutes or so. It will harden quickly and breaks with a snap.

Almond Coconut Bars

1/2 C flax seed meal
5 T lowfat cream cheese
1/2 C sliced almonds (blanched and raw)
5 scoops chocolate whey protein powder
1/2 C granulated Splenda
1/4 C water
1/2 T oil
1 t coconut extract
2 teaspoons almond extract

Microwave the cream cheese just until it's soft enough to mix. Combine all dry ingredients in bowl, and then mix in the rest, until it becomes a big glob. Resist the temptation to add more water; just keep stirring and it will mix. Press into 8x8 brownie pan, sprayed with Pam. Chill and cut into 5 pieces. Put each piece in plastic wrap and store in fridge or freezer.

Crispy Coconut Chicken Salad

http://www.lowcarbfriends.com/bbs/recipe-forum-sticky-threads/334903-coconut-oil-recipes-ideas.html

2 boneless, skinless chicken breasts
1/2 C unsweetened organic shredded coconut
1/4 C ground flax seed
1 egg (or 2 egg whites)
2 tbsp extra virgin coconut oil
4 cups salad

Beat the egg white. Cut chicken in strips. Mix shredded coconut and flax seed together. Dip chicken in egg and then roll in flax coconut mixture. Saute chicken in coconut oil until crispy. Cool and serve over greens.

Spicy Turkey Chili




1 ½ lbs. 99% fat fee ground turkey
1 t chili powder
1 t garlic powder
1 t ground cumin
½ t crushed red pepper flakes
4 diced red onions
½ can drained of red kidney beans
1 large can of tomato puree
1 tbsp. of olive oil

On a large skillet with olive oil, cook the ground turkey on med/high until almost browned (continuously mixing). Lower heat.

Mix and cook diced baby onions for 7 minutes. Season with chili, cumin, crushed chili pepper and garlic powder to personal taste. Slowly pour tomato puree and red kidney beans. Simmer and cover for 15 minutes.




Banana Nut Bread


2 scoops BSN Lean Desert Banana Nut Protein
2 C wheat bran
2 t baking powder
8 packets splenda
1 t vanilla extract
1 C egg whites
2 large eggs

Mix all ingredients in a bowl, then put in a bread pan and bake at 350 F for ~45 min or until top is a crispy medium brown.

Nutrition Breakdown:
570 calories
96g protein
~38g carbs
52g fibre

Natural Peanut Butter


1 cup peanuts unsalted
Salt to taste

Place peanuts into blender or food processor. Blend at low speed until finely chopped. On high speed blend until smooth, about 5 to 6 minutes. When necessary, stop blender and use rubber spatula to scrape down sides. Add salt to taste.

Note: If dry roasted peanuts are used, 1 tablespoon peanut oil should be added to nuts before processing.

Blueberry Cottage Cheese Pancakes

2 Egg whites
1 C of blueberries (frozen or fresh)
2 C of non-fat cottage cheese
1/4 C of skim milk
1 C of whole wheat flour
1/2 t of lemon juice

Froth the egg whites with a fork. Add milk and blend together. Add wheat flour and cottage cheese. Fold in rinsed blueberries and lemon juice. Heat non-stick skillet to medium heat. Add desired amount of batter to pan and flip when bottom is beginning to turn golden brown.

Cottage Cheese Pizza

Ingredients:
-1/3 cup old fashioned oats
- 1 egg white
- bit of water (so its not runny)
- 1/3 cup fat free cottage cheese

Mix ingredients, and cook like a pancake. While still in pan add pizza sauce and then top with 1/3 C cottage cheese. Broil in oven until cheese melts and browns a bit. You may also add traditional toppings such as vegetables and meats.

Sauce:
can of salt free tomatoes
basil, pepper, oregano
splash of balsamic vinegar
hot sauce for spice
dollop of olive oil

Nutrition Facts - MACROS FOR CRUST ONLY/ NOT SAUCE
User Entered Recipe
1 Serving
Amount Per Serving
Calories
210.4
Total Fat
2.1 g

Saturated Fat
0.3 g

Polyunsaturated Fat
0.7 g

Monounsaturated Fat
0.7 g
Cholesterol
6.7 mg
Sodium
615.3 mg
Potassium
267.4 mg
Total Carbohydrate
24.9 g

Dietary Fiber
2.7 g

Sugars
6.0 g
Protein
25.7 g

Monday, March 30, 2009

Peanut Butter Cups

1 scoop Optimum Nutrition cookies and cream protein powder
1 T water
1 T crunchy peanut butter

Mix, refrigerate and eat!

Pumpkin Pancakes

1/2 C oats
1/3 C canned pumpkin
5 egg whites
1 T ground flax (optional)
1/2 T cinnamon
Splenda to taste

Heat a frying pan until hot, then reduce to medium temperature. After mixing together all the ingredients drop by spoonful onto the plan, flipping when bubbles start to form. Makes about 5 - 4" pancakes.

Nutritional Info:
217 calories
4 g fat
26 g carbs
23 g protein

Sweet Potato Fries

4 Sweet Potatoes, peeled and sliced like steak fries
3 T olive oil
3 t taco seasoning, 40% less sodium

Preheat oven to 425. In a large mixing bowl, drizzle oil over the potatoes. Add taco seasoning mix and toss to coat. Place fries in one even layer on two cookie sheets. Bake 10 minutes, turn and bake 10 more minutes. Fries should be soft on the inside and browned on the outside.

Lavash French Toast

2 egg whites
1 lavash
cinnamon
sprinkle of vanilla protein powder
sugar free pancake syrup

Cut lavash into 4 equal pieces. Dip lavash into egg whites, covering both sides. Cook in pan on medium-high heat until just browned on each side. When done, sprinkle with cinnamon and vanilla protein powder.

Protein Fudge

Ingredients:
-1 scoop protein powder (I like Dymatize cookies and cream, Optimum nutrition cookies and cream and All The Whey Cake Batter)
-1 T crunchy peanut butter
-1 T water

Directions:
Mix, refrigerate and eat!
(May need to add more or less water, depending on protein)













Peanut Butter Protein Bar

Note: this is a recipe from bodybuilding.com.

10 T natural peanut butter
5 egg whites
5 scoops whey protein
2 cups oats (optional: For flavor, cook dry oats in a frying pan until they are toasted)
1/2 C soy milk

Mix the peanut butter and egg whites in a bowl. Microwave on high for 30 seconds, and mix well (so that the mixture appears smooth). Repeat 4-5 times until all traces of egg whites have dissolved into the peanut butter, and your mixture is a smooth consistency.

Gradually add the protein (one scoop at a time) and stir into the mixture. Next, add the soy milk and follow with the oats. Continue mixing until a thick, sticky mixture is present.

Smooth the thick mixture into a 13x9 tray and leave for 20-30 minutes. Cut into 10 equal size bars.

Per bar:
220 calories
10.1g fat
15.1g carbs
20.1g protein

Strawberry and Banana Meal Replacement Bars

Another from bodybuilding.com...

Ingredients
1 C raw oatmeal (old fashioned, not instant)
5 scoops of strawberry protein powder ( 90g of protein) (I used BSN cinnamon roll)
1/4 C fat free cream cheese (macros based on 2 oz/50 calories)
1/2 C non fat dry milk powder
2 egg whites
1/4 C water
1 1/2 bananas, mashed, 150 grams total
2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar)

Directions
Preheat oven to 325 degrees. Spray a 9x9 square pan with cooking spray & set aside. In a medium bowl combine oatmeal, protein powder, and dry milk. Set aside. In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water & oil. Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean. Makes 6 bars


Nutrition Facts
User Entered Recipe
6 Servings
Amount Per Serving
Calories
230.8
Total Fat
23.5 g

Saturated Fat
2.0 g

Polyunsaturated Fat
0.8 g

Monounsaturated Fat
1.2 g
Cholesterol
46.4 mg
Sodium
193.3 mg
Potassium
329.5 mg
Total Carbohydrate
24.4 g

Dietary Fiber
2.8 g

Sugars
6.5 g
Protein
24.1 g

Protein Bars

I got this from bodybuilding.com.

8 scoops whey protein powder
3 C oats
1 Package Sugar Free Fat Free Pudding
2 C Skim Milk

Combine all ingredients in large mixing bowl. Combine until a sticky batter is formed (may take a few minutes). Use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even). Put in the fridge overnight and cut into 8 equal bars.

Nutrition per bar:
257 calories
3g fat
28g carbs
29g protein

Kashi Krispie Treats

Ingredients:
1-2 T butter substitute, such as Smart Balance Light
1/2 cup Better n Peanut Butter
1 t vanilla
1 C marshmallows
2 scoops protein powder
3-4 cups Kashi Cereal

Directions:
Melt butter in large pan. Add marshmallows and cook at low heat until melted. Add peanut butter and vanilla. Take pan off heat, and add protein powder. Stir well. Add Kashi cereal. Place in non-stick pan and cool, cut into pieces.

Oatmeal Muffins

2 C oats
16 egg whites
8 packets Splenda/Sweetener
1/4 C Sugar Free Maple Syrup
Optional Add-In: 1/4 C Flaxseed meal

Preheat oven to 350 degrees. Lightly coat a muffin tin or cake pan with non-stick cooking spray. Mix all ingredients in a bowl, and pour into muffin tin or cake pan. Bake for about 20 minutes. Enjoy!

Turkey Meatballs

1 20 oz. package ground turkey
¼ C oatmeal
1 C frozen chopped spinach (defrosted and squeezed dry)
½ C onion, finely chopped
¼ C Parmesan cheese
2 egg whites (beaten)
2 cloves garlic, minced
½ t salt
½ t ground pepper

Preheat oven to 400 degrees. Combine all ingredients in a medium-size bowl. Shape meat mixture into 12 balls and place on a non-stick baking sheet. Bake for 10 minutes, flip and bake another 10 minutes or until browned.

Baked Apple Slices with Crunchy Topping

1 apple (granny smith or Fuji)
1 packet Splenda
¼ t ground cinnamon
5 pumps fat-free butter spray
2 T light cranberry juice cocktail
¼ C Fiber One cereal, crushed
1 T sliced almonds

Remove apple core and slice into thin sections. In a microwave safe dish, toss slices with Splenda, cinnamon, butter spray, and cranberry cocktail. Top with crushed cereal and almonds. Cover the dish with a paper towel and microwave on high for 90 seconds. Serve warm.

Banana French Toast


Ingredients:
2 egg whites (or ¼ C egg substitute)
¼ C skim milk
½ t vanilla extract
½ t ground cinnamon
1 t Splenda
1 ripe banana
4 slices light whole-wheat bread
4 T reduced-calorie or sugare free maple syrup (optional)

Directions:
Place egg whites, milk, vanilla, cinnamon, Splenda, and banana in a blender and combine for 1 minute, until smooth. Pour mixture into a shallow bowl.

Lightly coat a nonstick skillet with cooking spray; place over medium heat. Dip bread slices into the egg mixture, turning to coat and draining excess back into the dish. Place the bread slices into the skillet. Cook until golden brown, turning once, about 1 to 2 minutes per side. Top with 2 tbsp. of reduced calorie maple syrup and serve immediately.

Friday, March 27, 2009

Pumpkin Protein Pancakes

Ingredients:
- 1 can of packed pumpkin (not the pumpkin pie filling)
- 1.5 C of raw egg white
- 1 t of sugar free maple syrup
- Cinnamon and Nutmeg to taste
- 3 Scoops of vanilla protein powder (I used BSN)

Directions:
Mix pumpkin, egg whites, maple syrup and spices together until fairly smooth. Add protein powder and mix until well combined.

Heat griddle until sizzling hot and spray with PAM. Pour 2/3 C of batter onto griddle and cook like a regular pancake. Flip when top begins to look set and almost dry.


Nutrition Facts
User Entered Recipe
4 Servings
Amount Per Serving
Calories
196.9
Total Fat
19.5 g

Saturated Fat
1.8 g

Polyunsaturated Fat
0.0 g

Monounsaturated Fat
0.1 g
Cholesterol
39.0 mg
Sodium
180.2 mg
Potassium
616.4 mg
Total Carbohydrate
23.3 g

Dietary Fiber
7.0 g

Sugars
9.3 g
Protein
24.9 g

Fresh Tomato and Black Bean Salsa

4 C chopped vine-ripened tomatoes
2 C dried black beans, cooked in salted water until tender, cooled (about 2 cups) or used canned beans but rinse them properly
1 C small diced red onions
1 large fresh jalapeno, seed and cut into small dice
1/2 C loosely packed chopped fresh cilantro leaves
1 T chopped fresh parsley leaves
1 T chopped garlic
Salt
Freshly ground black pepper
6 T fresh lime juice
1 T extra-virgin olive oil

Combine the first seven ingredients in a mixing bowl. Season with salt and pepper. Add the lime juice and olive oil. Mix well.

Fresh Tomato Salsa


4 pounds vine-ripened red and/or orange tomatoes (about 5 medium)
1/2 medium onion (preferably white)
1 C fresh cilantro sprigs
4 fresh serrano or jalapeno chiles, seeded and chopped
2 t minced garlic
2 t sugar
3 T fresh lime juice
Kosher salt and freshly ground black pepper

Quarter and seed tomatoes. Dice the tomatoes and transfer to a bowl. Finely chop enough onion to measure 1/2 cup and chop cilantro. Stir chiles, onion, cilantro, and garlic into tomatoes with sugar and lime juice and season with salt and pepper.

Spicy Peach Salsa Recipe

2 large peaches, chopped
2 Roma tomatoes, chopped
1/2 C red onion, diced
1-2 t diced jalepeno
3 T lime juice
1/4 C fresh Cilantro
1/4 t sea salt
1/4 t pepper

Combine peaches, tomatoes, red onion, and jalapenos in a bowl. Pour lime juice over top. Add cilantro, salt and pepper.

Protein Crepes

Note: Try a high-protein crepe for a different dessert. Fill these with your favorite fruit and top with whip cream, peanut butter or cottage cheese. Or use them as part of a main course as a wrap for tuna salad, chicken breasts and veggies, or your other favorite creation.

Ingredients:

- 1 cup egg whites (macros based on 4 egg whites)
- 1 scoop vanilla protein powder (or other flavor)- I used BSN cinnamon roll
- 1 teaspoon vanilla extract

Directions:
Begin by whipping together the egg whites and protein powder. Then stir in vanilla extract. Next, heat a non-stick skillet over medium heat and then once heated, pour the batter into the skillet so there is just enough to thinly cover the bottom. It is a good idea to remove the pan from the heat while doing this so the batter will spread evenly.

Allow to cook over medium heat until small bubbles begin to form on the top. Then flip it over and cook once again until finished.











Nutrition Facts
User Entered Recipe
1 Serving
Amount Per Serving
Calories
198.0
Total Fat
25.0 g

Saturated Fat
2.0 g

Polyunsaturated Fat
0.0 g

Monounsaturated Fat
0.0 g
Cholesterol
52.0 mg
Sodium
320.0 mg
Potassium
125.0 mg
Total Carbohydrate
7.0 g

Dietary Fiber
1.0 g

Sugars
3.0 g
Protein
36.0 g

Banana Baked Oatmeal

Ingredients:
2 C old fashioned oatmeal dry
1 1/2 t baking powder
1 C skim milk
1/2 C Egg Beaters
1/2 C unsweetened applesauce
1/4 C Splenda
2 medium bananas, mashed (200 grams)
1 T cinnamon
1 t vanilla

Mix dry ingredients, then mix in wet ingredients.
Pour into a sprayed 8” square pan.
Bake at 350 degrees for 45 min.
Cut into 6 pieces.








Nutrition Facts
User Entered Recipe
6 Servings
Amount Per Serving
Calories
162.1
Total Fat
2.2 g

Saturated Fat
0.4 g

Polyunsaturated Fat
0.7 g

Monounsaturated Fat
0.7 g
Cholesterol
0.8 mg
Sodium
40.8 mg
Potassium
166.3 mg
Total Carbohydrate
30.4 g

Dietary Fiber
3.7 g

Sugars
4.8 g
Protein
6.7 g

Thursday, March 26, 2009

Coconut Maté Chocolate Truffles

Coconut milk, extra virgin coconut oil and cinnamon combine with yerba maté, a traditional drink in Uruguay and other South American countries touted for its health benefits, in this sinfully delicious treat. Serve with orange slices for an especially sharp contrast on the palate.

8 ounces bittersweet chocolate, coarsely chopped
1/2 C coconut milk
1 T extra virgin coconut oil
1/4 t cinnamon
2 T loose yerba maté tea
Unsweetened cocoa powder for rolling the truffles

Place a saucepan, filled halfway with water over medium-low heat. Place a small metal bowl on top of the saucepan to create a double boiler. Add the chocolate to the bowl, and melt over moderate heat.

Pour the coconut milk into a medium saucepan and bring to a simmer over medium heat. Add the tea, cover, and remove from heat for 5 minutes. Strain the coconut milk mixture directly into the chocolate, using a fine-mesh strainer. Discard the tea leaves. Whisk the chocolate mixture well with a wire whip until the chocolate is uniformly melted and the coconut milk has been incorporated. Refrigerate the chocolate until firm, about 2 hours.

Sift cocoa into a bowl. Using a measuring spoon, scoop up 1 teaspoon of chocolate, and quickly roll into a ball about 3/4-inch across. Drop into cocoa; roll each truffle in cocoa to coat. Chill until firm. Store in an airtight container in the refrigerator for up to 2 weeks. Makes 30 truffles.

Per 2 truffle serving (27g-wt.): 110 calories (90 from fat), 10g total fat, 6g saturated fat, 2g protein, 9g total carbohydrate (2g dietary fiber, 6g sugar), 0mg cholesterol, 0mg sodium

Recipe from Whole Foods.

About: Coconut Oil

As many people know, I am a big fan of coconut oil. I love anything coconut, and this oil's smooth coconuty flavor and aroma makes all foods taste better. I love to saute fish and shrimp in coconut oil, and add it to my homemade nut butters to come up with concoctions such as cashew-coconut or macadamia-coconut. The uses for coconut oil are unlimited. It can be used as cooking oil, butter substitute, shortening substitute in baking, massage/body oil, and hair moisturizer. I knew a guy who liked to eat it straight out of the jar.

There are many places to buy coconut oil. Your regular supermarket or corner grocery store might not carry it, but you can find it at Whole Foods and any health food store. Trader Joe's used to carry it, but I don't think they do anymore. Amazon.com is where I get my coconut oil. I found the best deal on the internet to be from Netrition.com. Order now, as it is the deal of the week (last day 3/26/09)!

The health benefits of coconut oil are vast! It is unrefined and contains no trans fats. Coconut oil contains medium-chain good fats with 50-55% lauric acid. Lauric acid is known for being anti-viral, antibacterial and anti-fungal, and a healthful nutrient that supports the metabolism. Many baby formulas often include coconut oil cecause coconut is one of the world's most nourishing super foods. Nutritionists suggest enjoying up to 3 tablespoons of extra-virgin coconut oil each day. Cold-pressed Coconut Oil is extra-virgin and pure white, not refined, deodorized or bleached. It is organic, so so it's free from pesticides, GMOs and hexane. Coconut oil is versatile. It is ideal as high-heat cooking oil (up to 350 degrees), as a nutritious substitute in baking, a better-than-butter replacement on bread, vegetables or popcorn, and as a luscious oil for skin care, hair care, and massage. Coconut oil is solid at room temperature and melts at 76 degrees.

What do you think about coconut oil? Do you use this healthy fat regularly? What is your favorite way to use coconut oil?

Wednesday, March 25, 2009

Lean Slow Cooker Chili

2 lbs. of lean ground beef, bison, or turkey
29 oz can of pinto beans w/ liquid
29 oz can of kidney beans w/ liquid
29 oz can of tomatoe sauce
29 oz can of diced tomatoes (3 medium tomatoes)
2 C water
1 C chopped onions
1/2 C of diced green chiles ( 2 whole)
3 T chile powder
2 t salt
1 1/2 t black pepper
* jalapeno peppers, celery, additional spices may be added to adjust flavor

Put all ingredients in slow cooker and set on low for 6 - 8 hours. Makes 12 - 1 cup servings.
Optional- Cook ground beef in frying pan first to drain any additional fat.

Garlic Lime Chicken

Ingredients:
5-6 chicken breasts (macros based on 5 purdue chicken breasts)
1/2 C low sodium soy sauce
1/4-1/3 C lime juice (macros based on 1/4 cup)
1 T worcestershire sauce
2 garlic cloves minced
1/2 t dry mustard
1/2 t ground pepper

Directions:
Put chicken in slow cooker, combine other ingredients and pour over chicken. Cook low 6-8 hours. You can also use frozen chicken for this and cook 10 hours.



Nutrition Facts
User Entered Recipe
5 Servings
Amount Per Serving
Calories
143.3
Total Fat
3.1 g

Saturated Fat
0.5 g

Polyunsaturated Fat
0.0 g

Monounsaturated Fat
0.0 g
Cholesterol
35.5 mg
Sodium
1,621.8 mg
Potassium
50.7 mg
Total Carbohydrate
13.2 g

Dietary Fiber
0.2 g

Sugars
0.6 g
Protein
15.5 g

Flax Muffin ("Minute Muffin")

Kristin's Note: It tastes very dry, so add peanut butter on top and it's yummy! You could also throw in some pumpkin. It might cook better.

Liz's Note: Add cream cheese!

Ingredients
- 3 T ground flax seed
- 1 egg white
- little baking powder
- little stevia

Directions:
Mix all ingredients in a microwavable mug. Put in microwave for about 2 minutes and "pop" out.


Nutrition Facts
User Entered Recipe
1 Serving
Amount Per Serving
Calories
107.0
Total Fat
6.9 g

Saturated Fat
0.0 g

Polyunsaturated Fat
0.0 g

Monounsaturated Fat
0.0 g
Cholesterol
0.0 mg
Sodium
55.0 mg
Potassium
54.0 mg
Total Carbohydrate
6.2 g

Dietary Fiber
6.0 g

Sugars
0.0 g
Protein
9.5 g

Vanilla Walnut Fudge

http://www.lowcarbfriends.com/bbs/muscle-matters/51979-coconut-oil-fudge-recipes.html

4 T melted coconut oil
3 T of ground flax seeds
2 T of shredded coconut
scoop of PP
1 tsp vanilla
2 packets splenda
1 T. Davinci french vanilla SF syrup
chopped walnuts

Line an 8x8 pan with foil, spread in pan and refrigerate, cut into 8 bars

Chocolate Pecan Fudge:

4 T melted coconut oil
3 squares of premium baking chocolate, melted
3 T of ground flax seeds
2 T of shredded coconut
Chopped pecans
Scoop of PP
2 packets splenda

Line an 8x8 pan with foil, spread in pan and refrigerate, cut into 8 bars

Mounds Bar

1 serving chocolate protein powder
2 T melted virgin coconut oil
a few drops of coconut extract
1-2 packets Splenda
warm water to reach desired conistency. A little will make it stiff and lumpy, more will make flat thin candy.

Mix. Plop between wax paper and smoosh. Let harden in refrigerator or freezer.


Variations:

York Peppermint Patty: add mint extract instead of coconut
Eggnog: use vanilla protein powder, a few drops of rum extract and a couple shakes of nutmeg
Peanut Butter Lumps: add a couple tablespoons of natural peanut butter to your chocolate protein powder mix
Lemon Drops: vanilla protein powder with a few drops of lemon extract
Chocolate Banana: banana extract

Fat Free Paneer (Panir)

Note: I got this recipe from sparkpeople.com. I coped the link below. http://recipes.sparkpeople.com/recipe-detail.asp?recipe=213955

1 gallon fat free milk
1/2 C lemon juice (I used vinegar)
1 t salt

Using a large stainless steel or porcelain pot, heat the milk slowly until it just begins to boil gently (rolling boil). Be sure to stir often so the milk doesn't scorch the bottom of the pan.

While the milk is heating, get a colander ready. You will need to line it with something that allows the liquid to drain without losing the curds. Several layers of cheesecloth will work or you can use an old clean sheet or pillowcase with no lint on it. If you have a very fine meshed strainer, you may use that instead.

Reduce heat to low and stir in the salt. Very slowly, drizzle in lemon juice while stirring. Let sit on low for up to 30 seconds. You will begin to see chunks of cheese forming and floating in the liquid (whey).

Remove the pot from the burner and let it sit for 10-15 minutes. Most of the curds will settle below the surface of the whey.

Ladle the curds into the colander/strainer. When they are all in the strainer, pull the corners of the cloth together and tie, squeezing out as much liquid as you can. Set the colander/strainer over another bowl and let sit for 2-3 hours. For firmer cheese (my preference), place a plate on top of the cheese with a brick, rock or other weight that weighs about 5 pounds.

Nutritional Info
• Serving size: 1 oz
• Servings Per Recipe: 16
• Calories: 87.7
• Total Fat: 0.4 g
• Cholesterol: 4.9 mg
• Sodium: 273.0 mg
• Total Carbs: 12.5 g
• Dietary Fiber: 0.0 g
• Protein: 8.4 g

Coconut Bark

2 T coconut oil
1- 2 t splenda
1 T cocoa powder

Melt coconut oil in small pan. Once clear (like water), add cocoa and let bubble for a few seconds. Add splenda and mix well. Pour mixture into a shallow dish that is lined with aluminum foil (a sandwich plate with a lip works well). Place in freezer and take out when solid. Break up into smaller peices.

Chocolate Covered Nuts or Berries

1 container Walden Farms chocolate dip
2 - 3 T coconut oil
nuts or berries

Melt coconut oil in microwave or saucepan. Add chocolate dip and mix until well combined. Dip your choice of nuts or berries into chocolate and put into fridge or freezer. Eat and enjoy!

If you want a little sweeter, add a bit of Davinci's SF syrup or stevia to it when mixing.

Welcome!

Created from the world of the Oxygen Magazine forum, inspired by Kristin (Krizpz), implemented by Julie (jrossman), and read by everyone (thanks guys).

This is a blog to help people find healthy recipes for all their training, competition, and healthy lifestyle goals.

Recipes will be categorized by ingredient. Say you have a lot of ground flax seed and you don't know what to do with it, or you know you should eat cabbage but you don't know how to prepare it. This blog will help you find recipes and let you share your own review or suggestions.

If you have a favorite recipes you would like posted, please email me at julie (dot) rossman (at) gmail (dot) com. And pictures of your creations are welcomed!