Tag Archives: cooking

Chocolate Peanut Butter Protein Bars: The Perfect After Workout Snack

20 Aug

One of the best things you can do after a workout is eat a balanced snack that contains protein.  For those of you with a sweet tooth, here’s an amazing option.  It tastes like fudge to me…definitely hits the spot.

Chocolate Peanut Butter Protein Bars

Ingredients:

1 cup dry oats

6 scoops chocolate whey protein (I used a combination of Muscle Milk and Shakeology.  I find some chocolate protein powders to be sweeter than others so using a combination of two brands worked for me.  Pick your favorite brand and use that.

1 teaspoon stevia

5 tablespoons all natural peanut butter (My favorite is Trader Joe’s Organic all-natural no-salt peanut butter)

1 cup fat-free greek yogurt (My choice Fage 0% Greek yogurt)

1 teaspoon vanilla

4 tablespoons water (Depending on consistency)

Directions:

1) Spray baking dish with non-stick cooking spray.

2) Mix dry ingredients together.

3) Add all additional ingredients except for water into dry mixture and stir until the mixture becomes a doughy consistency.

4) Slowly add water as needed until the dough is easy to spread (The water amount varies based on the type of protein used).

5) Spread the dough evenly into the baking dish and refrigerate for several hours.

6) Cut into squares and bag each individually.   Store bars in freezer or refrigerator until ready to eat.

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Eat Clean, Get Fit: 5 Easy Recipes To Help You Get Started

21 Mar

“I exercise because I like to eat”!  Are you someone who says that to people?  Many individuals enjoy satisfying their taste buds, but there are ways to do that while still maintaining healthy eating patterns.  Cooking using fresh ingredients that provide the body vital nutrients it needs to function properly is vital to maintaining a healthy physique and sound mind.

I’m fortunate to have many friends who enjoy cooking.  They frequently cook for the families and have their favorite recipes.  I’ve included five favorites from those I collected.  Give them a try!

Spinach Dip: Submitted by Pam White

Ingredients

1 (16 oz.) container low-fat cottage cheese

10 oz. container frozen spinach, thawed

8 oz. can water chestnuts, chopped fine

2 tbsp. onion powder

1 tsp. dried parsley

2 tsp. garlic powder

1/2 tsp. salt

Step 1 – Using a blender, blend the cottage cheese until it is smooth and creamy.

Step 2 – Put the cottage cheese in a large mixing bowl, and add all other ingredients. Stir well.

Turkey Chili Recipe, Slow Cooker Style. Submitted by Shannon Jay Dougherty

Shannon’s website: www.shannonjaydougherty.com

Ingredients:

2 lbs Lean Ground Turkey

2 Jars (16 ounces each) Your Favorite Chunky Salsa

2 Cans (14.5  ounces each) Diced tomatoes, undrained

2 cans (15 ounces each) Red kidney beans, drained & rinsed

1 bag (16 ounces) Frozen corn kernels, thawed

2 tablespoons Chili Powder

2 teaspoons Cumin

2 teaspoons Garlic Salt

2 teaspoons Dried Oregano

Greek Yogurt

Step 1 –  Spray slow cooker.  Brown ground turkey breaking up large pieces, drain fat and place in slow cooker.

Step 2 – Add all ingredients and stir. Cover on Low for 8 hours. Garnish with your favorite toppings. My choice is a dollop of Greek Yogurt on top!

Leek, White Sweet Potato & Mushroom Soup.  Submitted by Jennifer Zlaket

Jennifer’s website: http://www.holisticzwellness.com

Ingredients:

1 medium onion

1 bunch of leeks

1 large, white sweet potato

2 carrots

2 stems of celery

1 large bunch of mushrooms of your choice

thyme

fresh parsley

celtic sea salt

black pepper

Step 1 – Dice the onion, leeks, sweet potato, carrots, and celery.

Stock:  Sauté the chopped onion, carrot, and celery with a sprig of thyme and the stems of the mushrooms in 1 tbsp of coconut oil, until tender.

Step 2 – Add 6 cups of water, a pinch of sea salt and a pinch of black pepper and bring to a boil.  Once boiling, lower the heat and simmer for half an hour.

Step 3 – Sauté the diced leeks and sweet potato with another tbsp of coconut oil for 15 minutes.  Add diced mushroom caps and sauté another 10 min.

Step 4 – Strain the stock and add only the liquid to the leeks, sweet potato and mushrooms.  I run this through the blender to make a soft, silky consistency.  You will have about  4 ½ cups.

Step 5 – Put it back in the pot, add about 1 tbsp of minced/crushed thyme leaves, another pinch of sea salt, another blast of pepper, bring to a boil, and then lower the heat and simmer for another 10 minutes.  Garnish with chopped, fresh parsley.

Protein Quinoa Pancakes: Submitted by Thomas Miller

Ingredients

1-1/2 cup cooked quinoa

2 whole eggs

2 egg whites

Topping Suggestions: Fruit, Honey, Agave syrup, Avocados

Step 1 – In a large mixing bowl, combine the cooked quinoa, eggs and egg whites. Whisk until smooth and creamy.

Step 2 – Mist a non-stick pan with oil and cook as you would any pancake. Do NOT cook these on high heat. The outsides will burn and the insides will still be raw. Use medium heat and cook for a little longer until golden brown.

Step 3 – Top with any clean topping.

Curried Cauliflower: Submitted by Jennifer Zlaket

Jennifer’s website: http://www.holisticzwellness.com

Ingredients:

1 large head of cauliflower

1 large brown or yellow onion (you can also use leek instead, or in addition to the onion)

Curry powder

Turmeric

Cumin

Black pepper

Step 1 – Finely dice the onion and sauté in coconut oil with few teaspoons each of the curry powder, turmeric, and cumin (about 10 minutes.)

Step 2 – Add diced cauliflower and continue to sauté for another 10 minutes.

Step 3 – Garnish with fresh, chopped parsley.