The "Recipes" thread

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Powder Free Protein Smoothie


When I first started lifting weights I didn't know about protein powders so I created a protein shake out of regular food. I have improved on the original recipe. This one is for those of you who either hate protein powders or just want something without them. Don't underestimate this smoothie. It is packed full of micro and macronutrients as well as potent phytochemicals.

ingredients:


1 C. Fat Free Milk
1 C. Fat Free Vanilla Yogurt
1/3 C. Frozen Blueberries
1/4 C. Frozen Cherries
1/2 C. Egg Beaters
1 Banana
Directions:

Quite simple to prepare is this recipe. Toss all of the ingredients into a blender and blend until smooth. Oh, ahem, then drink what was blended.

Makes 1 serving.

[cmc]

MASSive Protein Shake


A homemade super mass gainer is what this is. I created this because I wasn't happy with the mass gainer powders on the market. This'll give you what you need to get big? just keep an eye on your waist-line.

ingredients:


1-? C. Whole Milk
1 C. Whole Milk Vanilla Yogurt
1 T. Light Olive Oil
3 T. Super Syrup
1 scoop "Optimum" 100% Whey Protein (Strawberry)
? C. Egg Beaters
Directions:

Combine in a shaker followed by shaking or in a blender followed by blending.

Makes 1 serving.

[cmc]

Energy Food Bars


I made this simply because I was wondering if I could. These bars are similar to Clif bars only much more nutrient dense. They are good to make and leave in the fridge for when you are in a rush and need some food quick.

ingredients:


4 C. Muesli
? C. Dehydrated Cranberries
? C. Soy Flour
? C. Textured Vegetable Protein (TVP)
? C. Wheat Bran
? C. Whole Wheat Flour
? C. Psyllium Seeds
4 scoops "Optimum" 100% Whey Protein (Vanilla)
1 T. Apple Pie Spice
? C. "Splenda" (Sucralose)
2 Large Eggs
? C. "Egg Beaters" Liquid Egg Product
2 C. Fat Free Milk
? C. Super Syrup
Directions:

Mix all of the dry ingredients in a plastic bag so you can shake everything around for even dispersal. Do this shaking thing with the bag for a while but stop before the bag breaks. Be sure all of the berries and grains have been coated with the protein powders. In a bowl, whisk all of the wet ingredients together until the egg is well beaten and the Super Syrup is united in suspension? um, I mean until it is fully dissolved and no longer settling to the bottom of the bowl.

Now, in a large bowl pour the dry ingredients followed by the wet ingredients. Stir and stir and stir. Allow the grains to soak up the moisture then stir it all a little bit more. Pour the concoction into a 13" by 9" casserole dish. If you don't have that, any bake-safe container will work just don't pour the mixture thicker than 1 inch.

Worry not, the bars do not rise. Preheat oven to 300 degrees and when that is ready, bake the mix for 35 to 45 minutes. When it is done, allow the bars to cool completely before cutting. They will have a slight wet feeling until you refrigerate them? which is what you ought to do.

Makes about 12 bars.

[cmc]

Artichoke Squares:

Ingredients:


No fat cooking spray
3 tbs chopped green onions
1 14 oz can artichoke hearts, drained and chopped
1/4 cup chopped fresh parsley
2 whole eggs
2 egg whites
3/4 cup reduced fat Swiss cheese
1/2 cup plain non-fat yogurt or Greek yogurt
1/2 cup fine, dry bread crumbs
1/4 tsp sea salt

Directions:


Coat a small skillet with cooking spray; Warm the pan on medium heat and add green onions, sauté 3 minutes until tender. Remove from stove, add artichoke hearts and parsley and gently stir.

Beat eggs and whites in a large bowl with whisk or fork; add the cheese, breadcrumbs, salt, and yogurt and stir for one minute. Mix in the artichoke heart blend.

Spread the combined mixture into a 9x9 inch square metal baking pan, coated with non-stick spray. Bake at 350 degrees F for 20 minutes until set. Cut into even squares and transfer to a warmed plate or serving dish, as these are best kept warmed.


Nutritional Information Per Square:


Calories: 51
Protein: 4.1 Grams
Fat: 1.9 Grams
Carbs: 4.6 Grams
Sodium: 97 Grams

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Mussels Ravigote Sauce & Mussels On Half Shell:

This is a gourmet-tasting appetizer that is super easy and very popular if you have guests!

Ingredients:


48-52 mussels, scrubbed and remove beards
1/4 cup white wine, very dry
1 hard-boiled egg, extra large
1/4 cup extra virgin olive oil
3 tbs white-wine vinegar
1 medium white onion, chopped finely
2 tsp drained, bottled, capers, rinsed and chopped
1 tsp Dijon mustard
1 tsp finely chopped fresh, parsley
1 tsp finely chopped fresh chervil
1 tsp finely chopped fresh chives
1/4 tsp sea salt
1/8 tsp black pepper

Directions:

Cook the mussels in the wine, covered in a 6-quart pot over medium high heat, just until mussels open wide. Check frequently, after 4 minutes, transfer open mussels to a baking dish using a spoon.

Toss out any mussels that remain unopened after 5-7 minutes. When cooled a bit, detach meat and toss 1 half shell from each. Set aside the meat and left over shells.

Peel and halve an egg, then push through a medium sieve into bowl using the back of a spoon. Whisk in the oil, vinegar, onion, capers, mustard, parsley, chervil, chives, salt, and the pepper until sauce well blended.

Add the mussels, stirring well to coat them all, and then chill the coated mussels in the sauce, and cover, for 1-3 hours.

Arrange the half shells on a large plate and spoon each of the mussels with equal amounts of sauce neatly into the shells. Serve warm.

[cmc]

Simple Garlic & Rosemary Turkey:

Ingredients:


8-10 lb. turkey
6 whole garlic cloves
3 large lemons - halved
4 tsp dried rosemary - crushed
2 tsp sage

Directions:


Cut 6-8 small slits in turkey skin with sharp knife, careful not to cut into the meat. Insert garlic in the space between the skin and meat. Squeeze the two lemon halves, inside the turkey and then stuff and leave them inside.

Squeeze remaining lemon juice over outside of turkey. Spray the turkey thoroughly with non-stick cooking spray and then sprinkle evenly with the rosemary and sage.

Place centered on a rack in a large but shallow (3-5 in high) roasting pan. Bake uncovered at 325 degrees F for 65 minutes, then cover and bake 2 1/2-3 1/2 hours until meat thermometer inserted into the thickest portion reads 185 degrees F.


Nutritional Information Per 1/4 Turkey:


Calories: 425 With Skin, 343 Without Skin
Fat: 36 Grams With Skin, 16 Grams Without Skin
Protein: 62 Grams
Carbs: 3 Grams
Cholesterol: 305 Milligrams

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Healthy Hens:

Ingredients:


1/4 cup light soy sauce
1/4 cup water
2 cloves garlic, chopped finely
1 1/4 tbs chopped ginger
1 one-two pound Cornish Hen, quartered
1 1/2 tsp sesame oil
4 medium spears asparagus

Directions:


In a bowl, mix the soy sauce, water, garlic, and ginger. Place the hen in the mixture and let it marinate 2 hours. Preheat a sauté pan.

Brown the marinated hen on all sides, turning non-stop, over medium-high heat and then place hen breast side up in a baking dish. Pre-heat oven to 400 degrees F. Make a long slit through the outer skin of the hen, baste the hen with the oil.

Bake for 15-20 minutes or until thermometer inserted into the thickest portion reads 175 degrees F, and the juices run clear when pierced with a fork. Remove skin from the hen.

Steam the asparagus for 2 minutes until crisp. Serve the hen and the asparagus, pour the pan juices over the hen and asparagus.


Nutritional Information Per Serving:


Calories: 380
Fat: 12 Grams
Saturated Fat: 2 1/2 Grams
Protein: 53 Grams
Carbs: 4 Grams
Fiber: 1 Gram
Cholesterol: 235 Milligrams

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"Fake" Mashed Potatoes:

Pureed cauliflower is a good substitute for mashed potatoes for those that really want to keep those carbs low. Adding garlic and low fat Swiss or Parmesan cheese is great! These are delicious, try them, you will be surprised at how great they taste!

Ingredients:


1.5 lb raw cauliflower bunch
1/4 cup fat free milk
1/8 cup heart-healthy "butter spread"
1/4 tsp sea salt
1/2 tsp cracked pepper
2 cloves minced garlic
1/2 tsp garlic powder
1/8-1/4 cup reduced fat Parmesan or Swiss cheese (optional)

Directions:


Break up the cauliflower into smaller pieces or chop thoroughly. Steam cauliflower in microwave until tender and easily pierced.

Add the rest of the ingredients and blend in a high power blender or food processor. Serve very warm.


Nutritional Information Per 1/4 Batch:


Calories: 180
Fat: 7 Grams With Cheese, 2 Grams Without Cheese
Saturated Fat: 2 1/2 Grams
Protein: 4 Grams
Carbs: 2 Grams
Fiber: 1 Gram

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Marinated Veggies:

Ingredients:


3 tbsp red-wine vinegar, or red wine
1/4 cup extra virgin olive oil
4 garlic cloves, pressed
2 tsp dried oregano
1/2 tsp salt
1 tsp ground cumin
1 tsp curry powder
1/2 tsp pepper
1 15.5 oz can garbanzo beans
1 16 oz can dark red kidney beans
1 15.5 oz can pinto beans
1 15.25 oz can whole kernel sweet corn
4 green onions, chopped well
4 celery stalks, chopped
1/2 cup chopped fresh parsley

Directions:


Mix together the first 8 ingredients with a fork or whisk in a large bowl. Drain and rinse garbanzo beans and the next 3 ingredients. Add to the red wine vinegar mixture.

Add the chopped green onions, the celery and the parsley and toss the mixture to cover evenly. Cover the vegetables tightly and chill on bottom shelf of fridge 4 hours to overnight.

[cmc]

Spice Cake:

This is an awesome alternative to gingerbread or that awful fruit cake that comes back every year, I make this all year round as a quick and healthy treat!

Ingredients:


1 1/2 cups whole wheat pastry flour
1 tsp baking powder
1 tsp baking soda
1 tsp ground nutmeg
2 tsp ground cinnamon
3/4 tsp allspice
1/8 tsp sea salt
3/4 cup Splenda or other sugar substitute
1 whole egg, 2 egg whites beaten
1 cup unsweetened applesauce
1/8 cup canola oil

Directions:


Preheat your oven to 375 degrees F. In a large bowl, combine the flour, baking powder, baking soda, nutmeg, cinnamon, allspice and the salt. In a separate large bowl, mix the Splenda, eggs/whites, applesauce, and oil. Combine the two mixtures and blend thoroughly.

Pour into a 9 inch cake pan, sprayed with non-stick cooking spray. Bake 45 minutes until a fork or toothpick inserted into the center comes out clean. Cool for 15 minutes on wire rack before slicing.


Nutritional Information Per 1/8 Of Cake:


Calories: 215
Fat: 7 Grams
Saturated Fat: 1 Gram
Protein: 5 Grams
Carbs: 21 Grams
Fiber: 4 Grams
Cholesterol: 45 Milligrams