Wanted! Healthy Recipes for a Great Cookbook

[MuscleMom]

Bodywell Nutrition is putting together a cookbook and we need your recipes!

If you are interested in having your recipes featured in our new cookbook please either post them here or PM me.

If you want your name included w/ the recipe let me know. (we want to make sure you get credit if you want it)

Recipes must include macro breakdown and must be geared toward the bodybuilding/fitness lifestyle.

Looking forward to all the wonderful ideas!

[Buffycat3]

I wanted to be sure to subscribe to this
Good luck with your cookbook, I know it will be a big hit....b/c it's by YOU!

[BigStew]

Originally Posted by Buffycat3

I wanted to be sure to subscribe to this
Good luck with your cookbook, I know it will be a big hit....b/c it's by YOU!

We are looking for your ideas also and will give you credit for your recipes

[MuscleMom]

Originally Posted by Buffycat3

I wanted to be sure to subscribe to this
Good luck with your cookbook, I know it will be a big hit....b/c it's by YOU!

Thanks I know you have some good reipes to share (hint hint)

[Buffycat3]

Low Carb Dinner:

ITALIAN TUNA PIZZA

4 Egg Whites
1 Can Tuna (drained)
Italian Spices (Garlic Powder, Oregano, Basil, Ms Dash)
1t baking powder

Mix together, pour in pie pan..sprayed with cooking spray.
Bake 410 for 30min.

Remove from oven.
Top with with 1 Tbs (spaghetti) Italian Flavored Sauce, chopped green pepper and onions.

Return to oven, for another 7 min.

Cut into pizza slices.


Cals: 212
Fat: 1
Carbs: 5
Protein: 44

[MuscleMom]

Originally Posted by Buffycat3

Low Carb Dinner:

ITALIAN TUNA PIZZA

4 Egg Whites
1 Can Tuna (drained)
Italian Spices (Garlic Powder, Oregano, Basil, Ms Dash)
1t baking powder

Mix together, pour in pie pan..sprayed with cooking spray.
Bake 410 for 30min.

Remove from oven.
Top with with 1 Tbs (spaghetti) Italian Flavored Sauce, chopped green pepper and onions.

Return to oven, for another 7 min.

Cut into pizza slices.


Cals: 212
Fat: 1
Carbs: 5
Protein: 44

A keeper fer sure! Thanks Joan

Come on ladies! Where are those recipes? I have gotten a lot more responses from the guys.... We have to keep up!

[BigStew]

Originally Posted by Buffycat3

Low Carb Dinner:

ITALIAN TUNA PIZZA

4 Egg Whites
1 Can Tuna (drained)
Italian Spices (Garlic Powder, Oregano, Basil, Ms Dash)
1t baking powder

Mix together, pour in pie pan..sprayed with cooking spray.
Bake 410 for 30min.

Remove from oven.
Top with with 1 Tbs (spaghetti) Italian Flavored Sauce, chopped green pepper and onions.

Return to oven, for another 7 min.

Cut into pizza slices.


Cals: 212
Fat: 1
Carbs: 5
Protein: 44

Definate Keeper that thing looks bomb. Might make that now HAHAHAHA

[twinnett]

Protein muffins

1 c. wwheat or oat flour
2 scoops whey (Banana or chocolate works well)
2 tsp baking powder
2 tsp cinnamon
300 grams egg whites
150 grams banana (1 extra large one)
3 TBSP applesauce
2 TBSP flaxseed
1 TBSP vanilla

WHISK DRY AND WET SEPARATELY AND STIR TOGETHER
BAKE @375 for 18-20 min

Makes 9

140 calories
1 g fat
20 carbs
12 protein


I have TONS more!!! I will PM you!

[BigStew]

Originally Posted by twinnett

Protein muffins

1 c. wwheat or oat flour
2 scoops whey (Banana or chocolate works well)
2 tsp baking powder
2 tsp cinnamon
300 grams egg whites
150 grams banana (1 extra large one)
3 TBSP applesauce
2 TBSP flaxseed
1 TBSP vanilla

WHISK DRY AND WET SEPARATELY AND STIR TOGETHER
BAKE @375 for 18-20 min

Makes 9

140 calories
1 g fat
20 carbs
12 protein


I have TONS more!!! I will PM you!

Bring them on. I have to find a girl that likes to bake
I just dont have the patiences. But now with all these good recipes I think I might have to turn into chef Stew

[BigStew]

Making the pizza right now will update later with a pic of it. Have to alter it a little to fit my macros. Adding 2 extra whole eggs and some cheese YUMMMMMMMMMMMMMMM

[MuscleMom]

Originally Posted by twinnett

Protein muffins

1 c. wwheat or oat flour
2 scoops whey (Banana or chocolate works well)
2 tsp baking powder
2 tsp cinnamon
300 grams egg whites
150 grams banana (1 extra large one)
3 TBSP applesauce
2 TBSP flaxseed
1 TBSP vanilla

WHISK DRY AND WET SEPARATELY AND STIR TOGETHER
BAKE @375 for 18-20 min

Makes 9

140 calories
1 g fat
20 carbs
12 protein


I have TONS more!!! I will PM you!

Awesome! Looking forward to them. Thanks Tara

[MuscleMom]

Here is another "Pizza" recipe

Beef "Pizza"
serves 6 ( a good one to make and have for several meals)

2 cups cooked brown rice
3 egg whites
1 cup nonfat Cottage cheese

1 small can of tomato paste (plus 1 of these can full of water)
1-2 tsp of garlic powder (or more)
2 tsp oregano
2 tsp basil
pinch of crused red pepper (optional)

1/2 med sliced green pepper
1/2 sliced onion
12 oz of cooked lean steak, sliced thin

Crust:
Mix rice, cottage cheese, garlic and eggs. Spread on bottom of square non stick pan. Bake at 450 for 20 min.

Mix tom. paste, water and spices. Spread on crust. Top w/ veggies and beef. Bake another 10 min.

Top w/ low fat cheese if desired. (put this on when you put the other toppings on)

per serving:
229 cals
25 pro.
23 carb
4 fat

if 1/4 cup low fat cheese is added:
242 cals
26.5 pr
23 carb
4.8 fat

[BigStew]

YUMMMMMMM
I made it for my second meal today. added an addition 2 whole eggs and some cheese to the top. It was great.

Here is a pic of it

[MuscleMom]

Originally Posted by BigStew

YUMMMMMMM
I made it for my second meal today. added an addition 2 whole eggs and some cheese to the top. It was great.

Here is a pic of it

Looks yummy. I think (if it is ok w/ Joan) that I will call her recipe Joan's Pizza for the cookbook

This may be one of my meals today!

[BigStew]

^^
Go for it

[summergoal]

Originally Posted by twinnett

Protein muffins

1 c. wwheat or oat flour
2 scoops whey (Banana or chocolate works well)
2 tsp baking powder
2 tsp cinnamon
300 grams egg whites
150 grams banana (1 extra large one)
3 TBSP applesauce
2 TBSP flaxseed
1 TBSP vanilla

WHISK DRY AND WET SEPARATELY AND STIR TOGETHER
BAKE @375 for 18-20 min

Makes 9

140 calories
1 g fat
20 carbs
12 protein


I have TONS more!!! I will PM you!

I made these last night for dessert, my husband loved them. I thought they were great too. He added some sugar free jam on top and suggested that next time (and there better be a next time), I should add the jam to the mix. Great dessert! Thanks.

[Buffycat3]

Originally Posted by BigStew

YUMMMMMMM
I made it for my second meal today. added an addition 2 whole eggs and some cheese to the top. It was great.

Here is a pic of it

Originally Posted by MuscleMom

Looks yummy. I think (if it is ok w/ Joan) that I will call her recipe Joan's Pizza for the cookbook

This may be one of my meals today!

Yesss!
Alex...looks scrumptious...So happy you liked it.
Tricia...I would be thrilled to have it be called 'Joan's Pizza'!

I made it again today...It's addicitve

[hollyberry311]

Salmon Pasta

Ingredients:
Salmon filet, about 1/2-pound, depending on how much pasta you're making
Grape tomatoes (I usually use most of a package)
Hard, aged cheese, like parmesan; we like to use peccorino romano in this dish; it adds a lot of flavor
Pasta; angel hair works best with this recipe
Olive oil
Minced garlic--five or six cloves (or more, if you like)
A good handful of fresh basil

Broil salmon filet; let cool, and then crumble with fingers
Cut grape tomatoes in half, finely mince garlic, and chop basil
Grate cheese
Cook pasta

Heat a couple tablespoons of olive oil in a large saute pan, add garlic and sweat until it's fragrant; add tomatoes and cook until they get juicy. Add basil and cook just until it's wilted, five minutes, at most.

Now add salmon and toss together, allowing the salmon to finish cooking for a couple more minutes.
If necessary, add more olive oil (I almost always add more)

Pour over the pasta, and mix gently
Liberally sprinkle grated cheese, ground pepper and ground sea salt, and mix again lightly; reserve some cheese to add to individual portions


This is a favorite for when my family gets together, and it's really quick and easy to make! Feel free to use my name in the book.

[MuscleMom]

Originally Posted by summergoal

I made these last night for dessert, my husband loved them. I thought they were great too. He added some sugar free jam on top and suggested that next time (and there better be a next time), I should add the jam to the mix. Great dessert! Thanks.

Tara has some great recipes. Your addition of jam sounds perfect.

Originally Posted by Buffycat3

Yesss!
Alex...looks scrumptious...So happy you liked it.
Tricia...I would be thrilled to have it be called 'Joan's Pizza'!

I made it again today...It's addicitve

I would love to call it Buffy's Bizza, but don't think anyone would "get it".( My Italian grandfather calls pizza, bizza.)

Originally Posted by hollyberry311

Salmon Pasta

Ingredients:
Salmon filet, about 1/2-pound, depending on how much pasta you're making
Grape tomatoes (I usually use most of a package)
Hard, aged cheese, like parmesan; we like to use peccorino romano in this dish; it adds a lot of flavor
Pasta; angel hair works best with this recipe
Olive oil
Minced garlic--five or six cloves (or more, if you like)
A good handful of fresh basil

Broil salmon filet; let cool, and then crumble with fingers
Cut grape tomatoes in half, finely mince garlic, and chop basil
Grate cheese
Cook pasta

Heat a couple tablespoons of olive oil in a large saute pan, add garlic and sweat until it's fragrant; add tomatoes and cook until they get juicy. Add basil and cook just until it's wilted, five minutes, at most.

Now add salmon and toss together, allowing the salmon to finish cooking for a couple more minutes.
If necessary, add more olive oil (I almost always add more)

Pour over the pasta, and mix gently
Liberally sprinkle grated cheese, ground pepper and ground sea salt, and mix again lightly; reserve some cheese to add to individual portions


This is a favorite for when my family gets together, and it's really quick and easy to make! Feel free to use my name in the book.

Looks yummy. I will have to tweak it for more exact amount, but it looks like a keeper!

[Miss-Sophie]

Ohh I cannot wait till it's done! What an awesome idea MM!

[BigStew]

Originally Posted by Buffycat3

Yesss!
Alex...looks scrumptious...So happy you liked it.
Tricia...I would be thrilled to have it be called 'Joan's Pizza'!

I made it again today...It's addicitve

I am probably going to make another one today but mess around with the toppings a lil might have to throw some bacon on there. Sorry but Bacon is my favorite food and I am in the offseason

[franniecd]

I just wanted to bump this up. I'm going to make the apple cups!

Keep posting these yummy recipes. I love healthy sweet treats, and I have a hard time coming up with the healthy part.

[BigStew]

Originally Posted by franniecd

I just wanted to bump this up. I'm going to make the apple cups!

Keep posting these yummy recipes. I love healthy sweet treats, and I have a hard time coming up with the healthy part.

Agreed this offseason BB loves them all

[BigStew]

Originally Posted by KKRR

Apple Chicken Sausage

1 large tart apple, peeled and diced
2 tsp poultry seasoning
1 tsp salt
1/4 tsp pepper
1 pound ground chicken

Mix together, shape into 8 patties
Spray non stick skillet with cooking spray, cook on med heat 5-6 min on each side or until no longer pink

1 patty=92 cal, 5g fat, 4g carb, 1 fiber, 9 protien

Thanks for all the recipes. But not sure where all the fat comes from in this one

[franniecd]

I made the protein apple cups last night. They were awesome. My husband thought they were great as well, but he said they could use some sugar. LOL

[BigStew]

Originally Posted by franniecd

I made the protein apple cups last night. They were awesome. My husband thought they were great as well, but he said they could use some sugar. LOL

HAHAHA
I am glad you liked them

[MuscleMom]

Let's keep em coming. I am going to collect the recipes until the end of May and then get working on getting the cookbook together.

Turkey Sausage

1 lb. Ground Turkey Breast
2 tsp. salt
2 tsp. sage
1 tsp. fennel seeds
1 tsp. thyme
1 tsp. black pepper
1/2 tsp. white pepper
1/2 tsp. cayenne pepper
1/4 tsp. garlic powder
1/8 tsp. nutmeg
1/8 tsp. allspice

Mix it all together, form patties and 'fry' it in a skillet with a little Pam

4 servings
122cal
1f
0carb
28pro


Tuna Burgers
1 Can of Tuna
1/4 cup of oatmeal
1 egg white
Hot sauce to taste (can be omitted and replaced w/ 1 tsp of lemon pepper seasoning...or use both!)


Mix all ingredients and form into 2-3 small patties. Grill?em and enjoy.

243 cal
2f
14 carb
40 protein

[Buffycat3]

I don't know if you have this one already:

High Protein/Low Carb 'Pancake'

6 Egg whites
1 tsp Baking Powder
5 Packets Splenda
1 tsp Cinnamon
1 Tbs Chopped Almonds
1/2 tsp Maple Extract

Blend all togther.
Pour into pan sprayed with cooking spray.
Cook one side until golden brown. Flip over and cook until done.

Total: 127
Fat: 2
Carbs: 3
Protein: 22

[Buffycat3]

Oat Cookies

2 Egg Whites
1/4 C Ground Oats
1/4 C Whole Oats
4 Packets Splenda
1 Tsp Baking Powder
1/2 Tsp Cinnamon and or All Spice
1/2 Tsp Vanilla Extract

Mix together.
Drop about 5 (or so) separate spoonfuls onto greased cookie sheet.
Bake 410 for about 12-15 min.

Protein Frosting

1 scoop Protein Powder (any flavor...I use vanilla)
1 Packet Splenda
Add just enough water to PP to make a thick frosting-like consistency.

When cookies are done, spread frosting on each cookie, or dip cookie into the frosting.

Totals may differ slightly depending on what kind of Protein Powder is used.

Total: 315
Fat: 5
Carbs: 30
Protein: 45

[franniecd]

I'm going to have to try the oat cookies! Yum!