Saturday, September 20, 2008

1 Minute Muffin

Super, quick and easy breakfast or snack.

1/4 cup flax meal
1/2 tsp baking powder
1 tsp sugar
1 tsp cinnamon
1 egg
1-1/2 tsp oil

Mix and microwave for 1 minute. We used a silicon large muffin cup. This was just like a muffin!

Variation: Pumpkin 1 Minute muffin

Substitute 2 tablespoons of canned pumpkin for the oil, and pumpkin pie spice for the cinnamon. Microwave for 80 seconds. Top with cream cheese frosting. Yum! I think I liked this variation better than the original. More moist.

Thursday, September 18, 2008

Protein bars

I will be posting recipes and such as I have a little more time to play. I found an interesting recipe at Healthy Indulgences, a website that creates healthy recipes without the use of splenda. I have been experimenting with some protein bars (I am addicted to Zone bars).

I adapted her recipe as follows:
1/4 cup natural peanut butter (any nut butter would work)
1 tablespoons unsalted butter
2 teaspoons honey
2 tablespoons whipping cream
1/4 teaspoon pure vanilla extract
1/8 to 1/4 teaspoon stevia
pinch of sea salt
2 oz protein powder

Heat oven to 350 F. In a medium size microwave safe bowl, add the peanut butter, butter, and honey. Microwave for about a minute until warm and you can blend thoroughly. Add the vanilla, stevia, salt and cream and mix well. Mix in the protein powder. Really mash it to mix well. It will be kind of like shortbread dough.

Line a loaf pan with parchemnt paper. Press the mixture into the bottom of the loaf pan evenly. It is a very thin layer. Bake for about 10 minutes - you don't want it to brown. Remove from the loaf pan and cut into 4 pieces while it is still warm (that way they don't crumble).
Looks like this:

The texture is almost exactly like a shortbread cookie. I actually really like these. A little caloric, but would be a great sub if you want a cookie. Much healthier LOL!
I then melted a tablespoon of dark chocolate chips and spread over the top:

For an on-the-go meal, these are pretty good. With the chocolate, around 250 calories or so. YMMV depending on the brand of protein powder you use. I might replace the cream with milk next time. I also have a mind to try some PB2, should I get around to ordering any.

Sunday, September 14, 2008

Latte art

I love getting a good espresso drink from someone who cares! A pricey drink deserves some love and attention:


Saturday, September 13, 2008

Oopsie rolls

A fun bread substitute. These have a huge potential for all kinds of applications.

3 large eggs
dash of salt
pinch of cream of tartar (optional)
3 ounces neufchatel cream cheese (not Tbsp!) Do not soften.

Preheat oven to 300 degrees.

Separate the eggs. Milk salt and cream cheese into the yolks - I just beat the crap out of it with a whisk. Took a while, but it became smooth. In a separate bowl, whip egg whites and cream of tartar until really stiff - think meringue here. Fold the egg yolk mixture into the whites, using a figure 8 motion. You want to deflate the whites as little as possible. When they are really stiff, it actually is easy to mix in.
Line a cookie sheet with parchment paper and spoon the mixture onto the sheet, making 6 piles.

Bake about 30 - 40 minutes. Remove to a rack and allow them to cool. Store them in the fridge. Makes 6~ about 70 calories a piece


Chocolate Oopsies

Tried an experiment with the oopsie rolls. Wanted to try some chocolate ones for John, so I added a couple tablespoons of dark chocolate powder to the egg yolk mixture, and some stevia. Will need to practice on how much stevia to add (I don't use Splenda), as these weren't too sweet. I also sprinkled some dark chocolate chips on top before popping in the oven.

He had some with whipped cream on top and some ice cream. Kind of a brownie type sundae of sorts.

**originator of recipe

Friday, September 12, 2008

Protein Pancakes

Protein pancakes

1/3 cup lowfat cottage cheese
1/3 cup rolled oats
1/3 cup egg substitute *or* 1 whole egg
dash of cinnamon
dash of vanilla
Blend all ingredients together in a blender until smooth. Then cook as you would normal pancakes.

Blueberry Topping

1 cup of frozen blueberries (I like Wymans wild blueberries)
1 tsp of cornstarch
1 tbsp of cold water.
Heat the frozen blueberries in a small saucepan over medium heat until hot and just simmering. There will be juice in the bottom of the pan. Don't boil them! In a small bowl mix the cold water and cornstarch. Add to the pan and stir until the mixture thickens up - about 30 seconds. This is a great topping over pancakes, or use as the base of a crumble.

Stats for this breakfast are:

291 calories 7 grams of fat 40 grams of carbs 9 grams of fiber 19 grams of protein

Tuesday, September 9, 2008

September 9th

Nutrisystem Day

Pre-run snack:

1/2 Balance bar

1/2 cup Fage 0% greek yogurt
Nutrisystem Lowfat granola
1 tsp honey
1 cup chopped strawberries

Cafe au lait ( 1 cup 2% milk, coffee)

2 oz bumblebee albacore tuna
Nutrisystem Fudge Graham bar
1 cup roasted cauliflower

Latte (1 cup 2% milk, 2 shots espresso)
1/3 ounce of cashews

Nutrisystem thin crust pizza
1 cup broccoli
1 banana


Nutrisystem pretzels

Calories: 1469

C/P/F ratio:

Monday, September 8, 2008

September 8th,2008

Cafe au lait ( 1 cup 2% milk, 1 cup coffee)

1/2 cup Hemp Plus Organic Granola
1/2 cup Fage 0% yogurt
1 tsp honey
1 cup chopped strawberries


Arnold Sandwich thins Whole Wheat
Flame Grilled Boca Burger
Fudge Graham Zone bar

Latte ( 1 cup 2% milk, 2 shots espresso)
1/3 oz of cashews

1 cup roasted cauliflower
1/2 cup natural applesauce
1 Serving SeaPak breaded clam strips

28 gr Nature's Place Cheddar Soy Crisps

Calories: 1459
Carbs/Protein/Fat 51/24/25
Fiber: 30