Women's Forum Recipes Thread

[Simpy]

Hey ladies!! I know there's a recipe thread in here, but it's long and hard to sort through, so I thought I'd start a new one!!

Post your favorite recipes and reps for pics included!!!! Macros would be great too! I'll start w/ my recipe for high protein banana bread. I eat this before workouts. It's delicious!!

LOW FAT/HIGH PROTEIN BANANA BREAD/MUFFINS

In a blender: 3 egg whites, 1/2 banana, 10 g. protein powder (I use chocolate or banana or toffee flavor), 1 tsp coffee grounds, 50 g. oats, stevia, cinnamon vanilla, bit of baking powder

Bake at 375 for 25 min. I use a 3x5 loaf pan, but you could do 2 muffins too

340 cals
5 g fat
50 carbs
26 g. protein (using Elite protein powder)

PS: you can substitute 50 g. of pumpkin puree instead of the banana for pumpkin bread!!

In American numbers, what does 10 g. of protein and 50 g. of oats equate to. I need it in cups and oz, danggit!

[twinnett]

10 g. of protein powder is a little less than 1/2 a scoop...50 g. of oats is a little over 1/2 a c. I use a scale!

[Noveske]

Does anyone know any good protein bar recipes that dont require milk? I am lactose/soy/dairy intolerant....cant even handle lactose-free milk...Thanks!

Totally not related but I just checked out your progress pics TinaC - Nice job!!!

[twinnett]

Does anyone know any good protein bar recipes that dont require milk? I am lactose/soy/dairy intolerant....cant even handle lactose-free milk...Thanks!

Found a few for you:

Power Bars - 6 servings

1/2 banana, mashed*

1 tbsp natural no sugar added PB*

1/3 cup oatmeal

3 packets sweetener

1/4 tsp baking powder (not soda)

1/2 scoop protien powder - I usually use between 1/2 cu and a cu.

add pumpkin pie spice, cinnamon, Mix together and bake 300 degrees for 10 minutes. makes 6.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Double Chocolate Peanut Butter Designer Protein Bars - 4 servings

1/4 cup reduced fat peanut butter*
3 TBL fat-free chocolate syrup
3 scoops chocolate protein powder
1 - 1 1/2 TBL water (you may need more to get the consistancy you want)
In small bowl, combine peanut butter and chocolate syrup. Add the protein and enough water to moisten slightly. Place mixture on waxed paper or plastic wrap, and knead by hand for a few seconds to blend ingredients. Form into four bars of small rectangles either by hand or rolling mixture with a rolling pin between two sheets of waxed paper. Wrap each bar in waxed paper or plastic wrap. Store in refrigerator to preserve freshness.

Make 4 bars

Per Bar: Calories 170/ Protein 17 grams/ Carbs 13grams/ Fat 6grams


Chocolate Applesauce Brownies

Ingredients:

60 grams chocolate protein powder

3/4 cup oat flour (if you don't have any just put some oats in a blender and chop them until they are powder)

5 tsp fructose (or 3 tbsp sugar)

3 tbsp cocoa powder (unsweetened)

a dash salt

2 egg whites

3/4 cup applesauce (unsweetened)

3 tbsp peanut butter

2 tbsp. water

1 tsp. vanilla extract ? optional


Preparation:

Mix the ingredients together and pour into a greased 8x8 pan.

Bake at 350 degrees fahrenheit for 18 min.

Makes 9 brownies. Each brownies is 30 40 40 balanced



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[twinnett]

Protein Ice Cream

1 scoop whey
1 c. greek yogurt
1 serving ff/sf pudding
vanilla extract
stevia
lots of ice
1/2 frozen banana or other fruit

Blend: ice cream!!!

[Mumof2]

5 TBLSP natural peanut butter (crunchy or creamy)
1/2 cup oats
1/2 cup oat flour (if you don't have oat flour, use another
1/2 cup of oats)
6 scoops chocolate whey protein
1 tsp vanilla
2 TBSP flax seeds (optional)
1 cup non fat dry milk
1/2 cup water (you may need more water depending on
whey protein)

Mix together dry ingredients. Add peanut butter and mix. It will be crumbly. Add water and vanilla. (Use a spatula sprayed with non stick spray) and mix completely (dough may be very sticky). Put in a greased 8x8 pan and either refridgerate or freeze until hardened. Cut into 9 squares. Wrap individually and take with you.

Nutrition per square:
Calories: 197
protein:21
fat:7
carbs:13.7
fiber:1.6

I made these today - very yummy except for the dry milk powder. It leaves an unpleasant after taste in my mouth,probably cos I don't like most dairy products as they make me feel sick. So...any suggestions how I can adapt this recipe to either eliminate the dry milk or atleast halve it? Thanks heaps

[kitebean]

MARINARA SAUCE

(use large cast iron skillet if possible)

10g good olive oil
add
150g chopped onion
3 cloves chopped garlic (I used smoked garlic)
sautee untill almost brown
stir in
450g chunked roma tomatoes
200g roughly chopped mushrooms
200g cubed zucchini (not too small!)
20g tomato paste (I used pomodoro paste)
add a little water
add oregano, basil, a splash of tamari/soy sauce and tabasco to taste....simmer for 20 minutes

Totals:
348 cal
52g carb
18g protein
13g fat

makes about 6 servings

[RebeccaTD]

Here's a VERY simple protein shake that I made up a couple of years ago...tastes sweet and just like drinking yoghurt!

200 - 300 ml of pure fruit juice (no added sugar) OR Innocent smoothie or PJ Smoothie
6 table spoons of cottage cheese

Blend very well...add ice cubes for a fresh treat

Drink up!!

You can vary the amounts of juice/smoothie/cottage cheese depending on your macro requirements...you can also use Fromage Blanc if you prefer.

[momto3]

"Lara Bars"

3 cups chopped dates (roughly chopped whole dates, not pre-chopped)
2 cups whole pecans, almonds, cashews or walnuts
1/8 cup semi sweet chocolate chips
1 tsp cinnamon
3 tsp vanilla extract

Put dates in food processor and pulse until it makes a paste. Transfer paste to medium bowl.

Put nuts into food processor and pulse until finely chopped. Add dates in bowl.

Put chocolate chips in food processor and pulse until finely chopped.

Add chocolate chips, cinnamon and vanilla to bowl.

Take off your rings, roll up your sleeves and knead everything together until completely mixed. It's fun like making mud pies when you were little!

Put "dough" into a 8X8 pan and thoroughly press with hands until the dough is packed down. Put in the fridge until chilled. Cut into 12 bars.

[Mumof2]

Found a few for you:

Power Bars - 6 servings

1/2 banana, mashed*

1 tbsp natural no sugar added PB*

1/3 cup oatmeal

3 packets sweetener

1/4 tsp baking powder (not soda)

1/2 scoop protien powder - I usually use between 1/2 cu and a cu.

add pumpkin pie spice, cinnamon, Mix together and bake 300 degrees for 10 minutes. makes 6.

A question first up, how much is in those packets of sweetner? I just have a bulk box....no little packets.

Found a great choc brownie thread in the Keto section. Mine didnt look as good as any of the pics, but boy did it taste goooooood. Such a nicer way to have your protein powder, and feels like a naughty cheat! I made 2 versions:

Tried one of the basic versions:
1 scoop choc protein powder
1 T choc (I only had caramel) pudding, the FF SF kind
1/4 t baking powder
some water to mix.

It didn't look pretty, but tasted nice

Second version was heaven....
I scoop choc protein powder
1/2 t cocoa ( only cos I had caramel not choc pudding)
1 T pudding
1/4 t baking powder
some water.
I added a little (1 t) natural peanut butter near the end of cooking time.

Sposed to cook for about 60 secs in microwave.Mine is crap, so i kept nuking it til it was relatively firm - which took a few mins!
Check out the whole post if you have time - lots of variations etc.

[solstice]

Take 1 red bell pepper, slice and line the bottom of a small glass loaf pan (or whatever ya got handy) Slice up some fresh spinach (about a cup), sprinkle on seasonings (Penzeys Greek seasoning ROCKS) slice up about 3 green onions and sprinkle over top. Bake at 350 about 40min. Scoop out onto plate and enjoy! (Just made this tonight- really good!)

[twinnett]

Mediterranean Quinoa Salad

Cool, tangy feta resting in a bed of warm, oily quinoa with the salty bite of roasted almonds, this salad would be the perfect accompaniment to a Mediterranean-inspired dinner. But I think it's perfect on its own.

1 c. uncooked quinoa
1/4 c. white wine vinegar
1 tablespoon Dijon mustard
1 teaspoon sugar
1/2 c. olive oil
salt and pepper
4 oz. feta cheese
1/4 c. roasted, salted almonds

[twinnett]

These are SOOOOOOO good!!!!!!

3/4 c. brown rice flour
3/4 c. millet flour (or all brown rice flour or all wwheat if you want!)
45 g almond flour (or ground almonds
1 tsp. baking powder
1 tsp baking soda
6 egg whites
1/2 c. usweetened applesauce
1/2 c. soy milk or skim
1/4-1/2 c. blueberries
1 tsp lemon extract or lemon juice
3-5 packets stevia

SIFT OR WHISK DRY INGREDIENTS
WHISK WET AND ADD DRY

Bake @375 for 25 min...

8 BIG muffins

150 cals
4 g fat
24 g. carbs
7 g. protein

[twinnett]

1/2 c. almond butter
1/3 c. olive oil
1/2 c. apple butter
2 tsp vanilla
1 c. ww flour
1 tsp baking soda and baking powder
1 tsp. salt
1/2 c. chocolate chips (you can get low sugar ones!)

BLEND ALMOND BUTTER AND OLIVE OIL, then add apple butter and vanilla.

sift flour and other dry stuff, then add to wet ingredients...stir in chips

[krisremy]

Lately I've hated Tuna, but seeing as its a really lean form of protein I decided to try and cook some (instead of just choking it down raw) and see how it ended up...I came up with what I call "Tuna Hash" and its actually really good


1 can Very Low Sodium Tuna in Water (Brand is Bumble Bee) F 3g C 0g P 40g
1 tsp minced garlic F 0g C0g F0g
1/4 cup chopped, fresh sweet onion F 0g C 6g P .8g
1 tbsp Smart Balance Omega+ Light Mayo Dressing F4g C 2g P 0g
^People are afraid of this one but its a soy, flaxseed, egg white, olive oil blend, so its not terrible
1 tsp dill weed F 0g C 1g P 0g
1 tsp pepper F 0g C 1g P 0g
1 tbsp lemon juice F 0g C 1g P 0g

1) saute onions and garlic till about to turn golden
2) mix all other ingredients with tuna in a bowl, make sure to drain all the water out of the can first
3) mix tuna in with onions and garlic and cook till parts are golden brown (dont want the whole thing to be all golden brown or it'll be really dry, but the partial crispiness is nice)
4) enjoy!

perhaps if a carb is needed you could mix in a little bit of red potato, sweet potato, or eat over a little brown rice?

Tuna Hash Nutritional Info:
Total Fat: 7 grams
Total Carbs: 11 grams
Total Protein: 41 grams
Fiber: 1.3g
Calories: 271 calories

[DeannaOnlyne]

well I dont have the nutrition facts... but the it's just chicken so...

30 Min Roasted Chicken

1 whole chicken
seasonings to taste (ei. salt pepper, herbs and more herbs. Marjoram is great with chicken, but then so is everything else...)

I have a Microwave cooker from Tupperware... But I'm sure this can be done in any Microwave safe container big enough to hold a whole chicken.

Season chicken, place in container breast side down. Cook for 6-7 minutes per pound... usually about 28-32 minutes. Let cool. Discard skin. Serve.

I love getting chickens on sale, but ugghhh cooking a whole chicken in the oven, especially in the summer is killer. So this is perfect and fast, and it comes out better than most dry oven chicken I create!

[DeannaOnlyne]

I made these today - very yummy except for the dry milk powder. It leaves an unpleasant after taste in my mouth,probably cos I don't like most dairy products as they make me feel sick. So...any suggestions how I can adapt this recipe to either eliminate the dry milk or atleast halve it? Thanks heaps

This looks a lot like something I make up... I don't put any water in it though... maybe if you left out the dry milk (or put less), you could get the consistancy right with taking away some of the water. I think I only put in about 1/4 cup dry milk in mine. I also put rasiens in mine. It seems you are looking to get that crumbly texture. Do they make a dry soy milk powder?

[NatPaq]

I modified this recipe from one I found in Self magazine.

(makes 12)
1 1/2 c millet puffs ground
1/2 c oats ground
1/2 c oats
1/4 c applesauce
stevia
2 scoops pp (i used 100% whey isolate plain)
1 scoop soy pp (I used gensoy plain)
1 tsp xanthum gum
12 figs
3 tbs egg whites
2 tbs almond oil
1 1/4 c soy milk
1 tbsp honey


Heat oven to 350?. Combine first 8 ingredients in a bowl. Puree figs in a food processor until smooth and scrape into a small saucepan. Place over low to medium heat, stirring constantly, until puree gently boils, about 5 to 10 minutes. Let cool, then refrigerate. Whisk egg, honey, milk and oil in a bowl. Incorporate into flour mixture and blend on low with a hand mixer. Line a muffin tin with paper cups; fill each halfway with batter. Add 1 tbsp fig puree to center of each cup, then cover with a small spoonful of batter. Bake until golden brown, 12 to 15 minutes.

I had one this morning (topped with a bit of cream cheese) and probably could've used a bit more oil or egg whites to make it more moist.

macros per muffin

175 cal
11g prot
25g carb
4g fat

[DeannaOnlyne]

Wrote this up to e-mail to my family. But I'm sure that BB can appreciate it more!!!

I just fixed this out of my Low-Carb cookbook... I don't have an oven, so I used my regular "sticky" skillet... I had to add more wine at the end to deglaze, but it turned out fabulous!

Baked Tilapia with White Wine and Herbs

2 (8-10 oz) fresh whole tilapia, cleaned and scaled (I used fillets, about 4, or just over 1 lb)
5 oz fruity white wine ( I just used what I had...)
1-2 garlic cloves, finely chopped
1/4 cup chopped fresh mixed herbs (I used marjoram, oregano, rosemary, thyme, lavendar and sage... picked out of my garden!)
2 large scallions, trimmed and sliced diagonally
salt to taste
freshly ground pepper to taste
1 tblsp butter, softened
1 tsp cornstarch, blended with a little cold water

1. Pre heat the oven to 350 degrees. Grease a shallow baking dish large enough to hold the fish. Lightly oil a piece of aluminum foil large enough to cover the baking dish. (Again, I just used the skillet with a lid... but my options are limited)

2. Arrange the Tilapia side by side in the prepared pan and pour the wine over the fish. Sprinkle with the garlic, most of the herbs, the scallions, salt and pepper. Dot Half the butter over each fish.

3. Cover the fish with the prepared piece of foil and crunch the foil around the dish to seal tightly. Bake until the fish are cooked through (the eyes will be white), 30-35 mins. -- (Okay... I know some of you are used to whole fish... but not me!! Ewww!!! LOL the skillet didn't take that long at all about 20 mins start to finish. Again that is using fillets too.)

4. Transfer the tilapia to a serving dish and keep warm. Pour the cooking juices into a small saucepan, stir in the blended cornstarch and simmer until thickened and clear, about 2 mins. Pour over the fish and sprinkle with the remaining herbs. Serve immediately. (Okay so mine was already in the sauce pan, so I just took the fish out, deglazed with more wine. The tip about "until clear" was awesome, because you can see the cornstarch disappear and the sauce just looks "right" at that time... )

Yum yum. My kids asked for seconds! I think I can even get my husband to eat this one! Anyhow, I hope you try it, and I hope you enjoyed my commentary!!!

Makes 2 servings: 370 calories, 5 g carbs, 28 g protein, 21 g fat-- per recipe, but the recipe also calls for 2 TBSP Creme Fraiche... which I don't even know what it is, and I didn't use it at all, so the Nutri facts aren't really accurate. The recipe says to stir it in the sauce at the very end, and sprinkle with the remaining herbs.

[SexyChic]

I have a great recipe I want you guys to try... It is sooo yum!

Chicken and Oyster Sauce Piquant

1/3 cup plus 2 tbsp whole wheat flour
6 tbsp oil
1 or 2 large onions chopped finely
any amount of skinned chicken breast you choose (I did 3 and the recipe calls for 8 *unchopped* but I chopped it b/c it makes it more flavorful)
1 6-ounce can of tomato paste
1/2 cup water
3 cloves garlic
1/2 cup celery, finely chopped
1/4 cup parsley, ^^
1/2 bunch green onions, ^^
1 3-ounce bottle of pitted green olives, ^^
1 small jar sour pickles, ^^
1/2 tsp lemon rind, grated
2 6-ounce cans sliced mushrooms with the liquid
1/2 tsp red pepper
salt and black pepper to taste
1 pint oysters
1 cup white wine

Cooking instructions **edit** Make sure you use a big pot btw. It's a lot.

Brown flour in oil very slowly, until dark brown. This takes about 30 mins. Add chopped onions/green onions and cook slowly until tender. Then add chopped ham and cook for a few mins.
Add raw chicken breasts and stir thoroughly to coat each piece.
Add tomato paste and water. Simmer for 30-45 mins.
Add olives, pickles, lemon rind, celery and cook for a few mins, turning chicken to coat.
Add mushrooms with liquid.
Season with salt and peppers. Simmer (low heat) until chicken and veggies are tender (I did it for about 30 mins).
Stir occasionally to keep chicken from sticking.

About 30 mins before serving add 1/2 cup wine and bring to simmer.
Add oysters with juice and cook until oysters curl at the edges.
Just before serving, add another 1/2 cup of wine. Serve chicken on a bed of rice with sauce poured over it.

[SexyChic]

Oh and I wanted to add that 3 chicken breasts were not near enough....So probably use closer to 8.

[indiglo9124]

1.5 scoops Chocolate Casein Powder
1 Cup Skim Milk
1 Tbsp Creamy PB
1 Tbsp Psyllium Husk
1/4th Package SF FF Instant Butterscotch Pudding Mix
Lots of ice (use a little bit more than you need to get a think consistency)

326 kcal
10g fat
23g carbs
6g fiber
34g protein

Great for a morning pre-cardio shake

[perfecktly10]

Make as much or as little as you want.....obviously adjust the amount of rice accordingly.

Brown some extra lean ground beef in skillet
cook about 1 cup of rice
When the meat is done add about 2 whole carrots - shredded or grated - to the meat in the skillet.
Add the equivalent amount of shredded cabbage (I use red cabbage 'cause it looks prettier) put a lid on the skillet to let the veggies steam a bit.
Serve meat/carrot/cabbage mix over rice with a bit of low sodium soy sauce to taste.
Makes about 4 servings.

[LynchLucas]

can anyone say low carbs.

[Hilush]

Hey ladies

I'm really craving an apple pie/crumble , does anyone have a *healthy* recipe for one? I know its good with cinnamon and nuts but what will I use as the base? I can't just put layers of apples I guess...

Help ?

[twinnett]

http://tastypalettes.blogspot.com/20...ple-crisp.html

[BlueShoe]

http://tastypalettes.blogspot.com/20...ple-crisp.html

That looks so good. I'm going to have to make some very soon.

[Hilush]

http://tastypalettes.blogspot.com/20...ple-crisp.html

I love you :P

Thanks !!!

[twinnett]

can anyone say low carbs.

Mary Tyler Moore's Almond Meringue Cookies (Diabetic)


Author/Submitted by:
Servings: 24
Categories: Cookies / Desserts / Low-Carb / Low-Fat/Low-Cal


Ingredients:
4 egg whites
8 teaspoons skim dry milk
1 teaspoon vanilla extract
1 teaspoon almond extract
1 teaspoon sugar substitute, liquid
cinnamon, to taste

Directions:
Beat egg white until stiff. Add skim milk powder. Mix well. Add extracts and sugar substitute. Drop cookies by spoonfuls onto cookie sheet. Bake at 275 degrees for 45 minutes. Remove from cookie sheet and dust with cinnamon. Yields 2 to 2 1/2 dozen.

[twinnett]

Mini Greek Pizza Muffins
Mini Greek Pizza Muffins (Adapted from Eating Well)

2 tablespoons extra-virgin olive oil
2/3 cup finely chopped onion
2/3 cup finely chopped red bell pepper
1/3 cup whole-wheat pastry flour
1/3 cup all-purpose flour(you could use vanilla or nonflavored whey here or ground oats or more ww. flour)
2 teaspoons baking powder
1 1/2 teaspoons chopped fresh oregano
1 teaspoon sugar
1/4 teaspoon granulated garlic
1/4 teaspoon salt
1/3 cup skim milk
1/3 cup crumbled reduced fat feta cheese
1 large egg, well beaten or 2 egg whites
2 tablespoons tomato paste
2 tablespoons chopped kalamata olives

Preheat oven to 400

In a medium skillet, heat oil over medium - add onion and bell pepper. Cook until the onion is tender, about 5 minutes. Scoop the mixture into a large bowl and set aside to cool for 10 minutes.

In a medium bowl, whisk together flours, baking powder, oregano, sugar, garlic powder and salt.
Into the large bowl with the onion mixture, whisk in milk, feta, egg, tomato paste and olives. Pour this mixture into the dry ingredients and stir just until combined. Evenly divide the batter between the wells of 24 cup miniature muffin tin coated with nonstick spray - they should be roughly two-thirds full.

Bake until lightly browned, about 13 to 15 minutes. Remove and let sit for 5 minutes before turning the muffins out onto a wire rack.

Makes 24 miniature muffins.