Saturday, April 18, 2009

Low Carb Pancakes

1 scoop protein powder (Whey/casein blend), like BSN Cinnamon roll
1/4 C fat free cottage cheese
1/4 C egg whites
1 packet Stevia/truvia
1/8 t cinnamon
1/8 t vanilla
1/8 t baking powder

Blend all ingredients in a blender.
Pour onto a non-stick skillet. Makes one big pancake.

Saturday, April 11, 2009

Salmon Cakes


1 can salmon (I use the Costco brand)
2 egg whites
2 T ground flaxseed

Mix ingredients and add seasoning to taste. Place flat patties in pan on medium heat. Cook evenly on both sides.

Cottage Cheese Ideas

Cinnamon cottage cheese
1/2 cup cottage cheese
cinnamon
splenda/stevia

Mix together and eat it plain or on toast (microwave for 10 seconds).

Banana cottage cheese
1/2 cup cottage cheese
1 banana

Mix together (or blend), and use it on toast, wrap or eat it plain! Also, can add raisins, apples and other fruit.

High Protein Pancakes

1 scoop whey/casein blend protein powder (BSN works best)
6 egg whites
dab of baking powder
stevia
cinnamon
Mix all the ingredients together and cook on non-stick skillet. Makes about 3 small pancakes.

Pumpkin Cheesecake

Ingredients:
1 cup fat free cottage cheese
2 tablespoons canned pumpkin (not pumpkin pie filling)
stevia
pumpkin pie spice (optional, if you have it)
cinnamon (optional)
dab of xanthan gum (optional)


Directions:
Blend all together. Makes cottage cheese a lot more palatable!


Nutrition Facts
User Entered Recipe
1 Serving
Amount Per Serving
Calories
190.4
Total Fat
0.1 g

Saturated Fat
0.0 g

Polyunsaturated Fat
0.0 g

Monounsaturated Fat
0.0 g
Cholesterol
20.0 mg
Sodium
901.5 mg
Potassium
63.1 mg
Total Carbohydrate
18.5 g

Dietary Fiber
0.9 g

Sugars
13.0 g
Protein
24.3 g

Protein Cottage Cheese Ideas

1/2-1 C cottage cheese
1-2 T fat free sugar free Jello pudding mix
splenda
Davinci SF syrup (optional, I don't use it)

Mix all the ingredients in a blender.

Variations: Mix in fruit, peanut butter (choc fudge jello with pb is awesome), (strawberries with cheesecake flavored pudding), anything you want!

Friday, April 10, 2009

Kristin's Low Calorie Salad Dressing

1/2 C apple cider vinegar
1/2 C balsamic vinegar
1 packet stevia
dash of red pepper flakes (more if you like spicy)
1 T of spicy mustard (optional, but helps it "stick" to foods better)

Mix together and pour over salad.

Asian Coleslaw


Mix:
3 cups red cabbage
3 cups green cabbage (can use 6 cups of one type, if preferred)
3 cups bean sprouts
1/4- 1/2 cup almonds
1/4 cup green onion dressing

Green Onion Dressing:
1/4 cup rice vinegar
2 T soy sauce
2 T sesame oil
2 T sesame seeds
splenda/stevia to taste -QUICK and EASY to make.

Chop up ingredients and throw in a bowl. Mix the dressing ingredients and pour over salad. Can add chicken, as seen in photo.

Sweet Potato Mash

Ingredients:
-1 medium sweet potato
- 2-3 egg whites (depending on size of potato)
Directions: Microwave sweet potato for 5-6 minutes. Remove skin. Mash with eggs whites, splenda/ stevia. Microwave for 3 minutes, stirring occassionally. Top with cinnamon.


Low Carb Pizza

Mix two egg whites and 1/2 scoop protein powder (vanilla/unflavored).

Cook on skillet so that it is flat like a crust.

For toppings, use low carb tomato sauce, reduced fat cheese, veggies, chicken (whatever you prefer.

Toast in toaster for 6-10 minutes at 350-400 degrees.

Protein Ice Cream

1 C cottage cheese
1 T sugar free fat free pudding mix
1 egg white
1 T peanut butter
1/2 t xanthan gum
stevia packet
optional add ins: nuts, cocoa powder, banana, strawberries, extracts to taste

Blend all ingredients together in a blender and freeze.

This sounds nasty, but tastes sooo good. The blended cottage cheese gets rid of all the chunks and it's smooth.

Wednesday, April 8, 2009

Peanut Butter Coconut Treat

2 T low fat peanut butter (I use better 'n peanut butter) or can use reg PB
1/2 T coconut oil
1 T coconut flakes (unsweetened organic)
Mix together and freeze overnight in a small cup. Eat in the morning with a spoon!

My preworkout treat this morning :) -Kristin

Tuesday, April 7, 2009

Low Carb Lasagna

2 pounds lean ground turkey
1/2 small yellow onion, diced
1/2 red or green bell pepper, diced
16 ounces fat free ricotta or fat free cottage cheese
3 egg whites
8 ounces tomato sauce (use low sodium)
1/2 small can tomato paste
2 medium zucchini or eggplant, sliced lengthwise
One or two cloves garlic, crushed
8 ounces low fat mozzarella cheese, shredded
1/2 C Parmesan cheese, shredded
Salt and pepper to taste
basil oregano

Brown the meat in a non-stick pan. When meat is nearly done, add the onions and bell pepper and saute until the onions just begin to soften. Add garlic and continue cooking until onions are transparent. Add tomato sauce and tomato paste. Mix well; add seasonings and simmer until quite thick.

Beat the eggs and ricotta together, and add salt and pepper, basil and oregano.

Preheat oven to 325-degrees.
Spray a 9 x 13-inch baking dish with olive oil or butter flavor Pam. Spread 1/2 of the meat mixture in the bottom of the pan. Top with sliced zuchini/eggplant. Spread zuchinni with the ricotta mixture. Top that layer with half of the cheeses. Cover with remaining meat mixture, top with remaining cheese. Bake at 325-degrees until the cheese is bubbly and starting to get golden (about 35 to 45 minutes.)

Low Carb Lasagna

2 pounds lean ground turkey
1/2 small yellow onion, diced
1/2 red or green bell pepper, diced
16 ounces fat free ricotta or fat free cottage cheese
3 egg whites
8 ounces tomato sauce (use low sodium)
1/2 small can tomato paste
2 medium zucchini or eggplant, sliced lengthwise
One or two cloves garlic, crushed
8 ounces low fat mozzarella cheese, shredded
1/2 C Parmesan cheese, shredded
Salt and pepper to taste
basil oregano

Brown the meat in a non-stick pan. When meat is nearly done, add the onions and bell pepper and saute until the onions just begin to soften. Add garlic and continue cooking until onions are transparent. Add tomato sauce and tomato paste. Mix well; add seasonings and simmer until quite thick.

Beat the eggs and ricotta together, and add salt and pepper, basil and oregano.

Preheat oven to 325-degrees.
Spray a 9 x 13-inch baking dish with olive oil or butter flavor Pam. Spread 1/2 of the meat mixture in the bottom of the pan. Top with sliced zuchini/eggplant. Spread zuchinni with the ricotta mixture. Top that layer with half of the cheeses. Cover with remaining meat mixture, top with remaining cheese. Bake at 325-degrees until the cheese is bubbly and starting to get golden (about 35 to 45 minutes.)

Mini Breakfast Banana Bread


1/3 C old fashioned oats
6 egg whites
splenda/stevia
cinnamon
banana

Mix all ingredients in a blender and put in a mini loaf pan. Bake at 300 for 10 minutes, or until you insert a fork/toothpick and it comes out clean. Or you can make a pancake out of it it and cook on a skillet.





Meringue

Ingredients:
6 egg whites
dab of cream of tartar
splendia/stevia
cinnamon (optional)
1/4 t vanilla extract (optional)

Directions: In a professional mixer, mix all ingredients until soft peaks. Put it in a 9 by 9 pan and bake at 350 for about 10-12 minutes (until top becomes brown). Top with sugar free syrup.

Protein Ice Cream

Ingredients:
-1/2 cup unsweetened vanilla almond milk
-1 scoop - 1.5 scoops of casein powder (I used 1 scoop dymatize)- macros based on 1 scoop
-1/4 t of xanthan gum (or guar gum)
-1/2- 1 T all natural peanut butter (macros based on 1 TBSP)
-ice
- stevia (optional)
- frozen Banana (optional), not included in macros

Directions: Blend in blender and freeze.


Nutrition Facts
User Entered Recipe
1 Serving
Amount Per Serving
Calories
244.5
Total Fat
11.5 g

Saturated Fat
1.3 g

Polyunsaturated Fat
0.0 g

Monounsaturated Fat
0.0 g
Cholesterol
39.0 mg
Sodium
173.0 mg
Potassium
95.0 mg
Total Carbohydrate
6.5 g

Dietary Fiber
2.2 g

Sugars
0.0 g
Protein
28.0 g

Chocolate Covered Strawberries

Mix protein powder (chocolate) with a little bit of water until a thick mix occurs.
Can also add 1/4 T cocoa powder and stevia/splenda.
Dip strawberries into mix
Put on a plate and freeze.
Can also make strawberry chocolate ice cream by cutting up strawberries (or banana), throwing into mix and freezing it.

Low Carb Peanut Butter Cookies

Note: I have seen this recipe all over the place... not sure who to give credit to...

1 C all natural crunchy peanut butter (crunchy is better than creamy)
1 C granulated splenda
1 egg (or two egg whites, but I prefer the whole egg as it is less dried out)

Mix all ingredients. Place spoonfuls onto an ungreased cookie sheet and mold into desired shape and size. Bake at 350 degrees for approximately 10 minutes.

Peanut Butter Bark

Use 1:1 portions of peanut butter and coconut oil

Mix together and spread on plate (can wrap plate with aluminum foil to prevent sticking)
Freeze and eat.

You can also mix with nuts or cocoa powder as variations.

Cinnamon Almonds

1 T coconut oil, or enough to cover almonds
1-2 C almonds (or any other nuts)
splenda or stevia
cinnamon

In a skillet, melt coconut oil (if not already soft). Add almonds, and sprinkle with desired amount of splenda/stevia and cinnamon. Let cool and eat.


Optional: you can also cook in oven instead of stove (350 degrees for 10-15 minutes), as below.





Kristin's Pumpkin Protein Cake

1 scoop Dymatize whey (I use choc peanut butter)
1/4 C PURE pumpkin (not canned)
dab of baking powder
1 T low fat peanut butter (post workout) or 1/2 T macadamia nut butter (any other time of day)

Mix all ingredients in a small bowl. Microwave for two minutes at 50-60% power. Top with nut butter, cream cheese and/or sugar free jelly! The Dymatize whey can be substitute with any casein/whey combo (not just whey or else it will be too dry).




Cauliflower Pizza Base

1 C cooked riced cauliflower
1 egg
1 C mozzarella cheese
1/2 t fennel
1 t oregano
2 t parsley

pizza or alfredo sauce
toppings (make sure meats are cooked)
mozzarella cheese


Preheat oven to 450 degrees Fahrenheit (230 C). Spray a cookie sheet with non-stick spray.

In a medium bowl, combine cauliflower, egg and mozzarella. Press evenly on the pan. Sprinkle evenly with fennel, oregano and parsley.

Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe).

Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.

Place under a broiler (grill for the Europeans) at high heat just until cheese is melted.

Zucchini-Carrot Loaf

Wet ingredients:
2/3 C splenda
1 stick butter, softened
2 C shredded zucchini and carrot
2 eggs
1 t vanilla

Dry ingredients:
1 C almond flour
1/2 C vanilla protein powder (can substitute more almond flour)
1 t baking powder
1/2 t salt
1 t cinnamon
1 t ground ginger
1 t cloves
1/2 C chopped walnuts (optional)

Preheat oven to 350. Combine wet ingredients by creaming butter with a hand mixer, beat in the splenda. Beat the eggs until thickened and lemon-yellow, mix gently into the creamed butter and sugar. Mix in the carrots and zucchini and spices and vanilla

Mix together the dry ingredients very well, then add to the wet ingredients

Bake in two 8" cake pans at 350 degrees for 30-35 minutes, or until tester comes out with damp crumbs on it. Or bake it in a bread pan for longer.

Total Loaf:
1661 calories
147g fat
21g carb
60g protein