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Jenn Brown Guest Appearance on Cooking Clean with Quest


TV Host and Sportscaster Jenn Brown made an appearance on “Cooking Clean with Quest” and we’re loving the looks of this recipe! Find out how to make a Berry Bliss Parfait with just a few simple ingredients. This is just one of many recipes Quest has on their popular Youtube Channel.

jenn brown cooking

With spring in the air, and summer right around the corner, this yummy #CheatClean treat is perfect for those warm weather afternoons. Host Cassey Ho and special guest Jenn Brown show you how to make a Berry Bliss Parfait that will have your taste buds celebrating.

Macros (makes one parfait):
160 calories
17g protein
13g fat
10g net carbs

Recipe by Yessi Covarrubias of the Quest R&D Team.

You can find Cassey at https://www.youtube.com/user/blogilates.
You can find Jenn at http://jennbrown.com/. Use code ‘Quest’ for 20% off any jewelry purchase!

Cassey Ho, aka Blogilates on YouTube, is a certified fitness instructor, creator of POP Pilates, and a lover of all things healthy.

Jenn Brown is two-time Emmy Award winning sports broadcaster. Currently she works as a host for NFL Network, NBC, UFC and Direct TV.

Follow Quest Nutrition:
Facebook - http://on.fb.me/1l6nfSQ
Twitter - http://bit.ly/1jxyt5v
Instagram - http://bit.ly/1pae2uC

All info via Youtube.



Jess & Blair’s “Green Drink” Recipe


Cover Model and top pro bikini competitor Jessica Mone and her husband Blair have a daily “green drink”. Jessica shared in her recent Road to The Arnold Blog that she makes it because it’s ”an anti inflammatory, alkalizing,  immune system boosting, toxic removing, disease fighting, energy cranking, skin glowing, internal deodorant, bowel cleaning DREAM!!!”

green drink recipe

Jessica shares, “I notice a definite increase in energy, less sickness, my skin has never looked better.”

Jess & Blair’s “Green Drink”
1 tablespoon wheat grass
1 tablespoon turmeric or curcumin
1 scoop super green foods
1 shot mint chlorophyll
1 shot Apple cider vinegar
2 shots aloe
1 tablespoon olive leaf
1 serving (Optimum Nutrition) glutamine
4 grams ginger
1 cup kale
1 cup spinach
1 whole lemon
Passion fruit tea to help with taste

Read more here.



Healthy Recipes for Protein Pizza


When you ask people what their favorite cheat meal is many will say, PIZZA! While a slice of pizza is a nice treat from time to time, it would be great if there was a healthy version. Thanks to Anna Sward of Proteinpow.com and Bodybuilding.com you now have that option. Check out the recipes for a healthy version of pizza.

protein-pizza

Via Bodybuilding.com
This pizza is great for those watching their carb intake. Topped with mozzarella, spinach, and an egg, it makes for an incredible Fiorentina low-carb pizza!

Ingredients

• 1 cup of Liquid Egg Whites
• 1/4 cup of Psyllium Husks
• 1/2 cup of Pea Protein Powder (or Brown Rice Protein Powder)
• Herbs to taste (Rosemary, Thyme, Parsley)
• Garlic Salt and Onion Granules to taste

Directions
1. Blend or whisk all of the above ingredients together until you get a kind of thick liquid or sticky dough.
2. Spray a non-stick pan with PAM or coconut oil and heat it on high heat. Once the pan is hot-hot-hot, (so it sizzles a bit), scoop the dough into it. Spread dough with a spoon until it’s in a flat, round shape.
3. Once dough cooks on one side, flip it and cook until done. Then, remove it from the pan and place it on a grill or baking tray.
4. Add your toppings to the crust. You can use whatever you’d like, depending on your macro-nutrient needs and taste.
5. Broil pizza for 10-15 minutes, or until the cheese melts and the sides brown.

Visit Bodybuilding.com for more the nutrition content of this recipe and other delicious recipes.



Valentine’s Day Protein Chocolate Treat Recipes


Celebrate Valentine’s Day with a healthier, protein version of chocolate treats. Try these homemade protein chocolates featured on Bodybuilding.com.  Recipes for Strawberry Protein-Filled Dark Chocolate Bites, Chocolate Protein-Filled Dark Chocolate Cups and Dark Chocolate and Oat Protein Truffles are available for you to try this lovey day.

valentines-treats

 

Check out the recipes from Anna Sward and let us know how they turn out for you.

Ingredients
• 1/4 cup dried mulberries or dates
• 1/4 cup whey protein powder (vanilla or chocolate)
•  1/4 cup water
• 1/8 cup oats (or casein)
• 1 tbsp coconut flour
• 3 squares (30 grams) 100% cocoa dark chocolate.

Directions
• Mix together mulberries, protein powder, water, oats, and coconut flour and roll into 8 balls.
• Melt chocolate.
• Dip each ball into melted chocolate until completely covered.
• Top each truffle with cocoa or coconut and put them in the freezer for 30 minutes.

When the chocolate hardens, you’re done! Share with your sweetheart.

Dark Chocolate and Oat Protein Truffles PDF (439 KB)

Nutrition Facts Serving Size (1) recipe makes 8
Amount per serving
Calories 45
Total Fat 1.3g
Total Carb 2.9g
Protein 4g



Celebrate National Pancake Day


Celebrate National Pancake Day (NPD) by making your own or stop by your nearest IHOP restaurant for a free stack. IHOP restaurants are offering a free stack of buttermilk pancakes from 7am to 10pm, for the eighth year. IHOP has raised over $10 million to support various charities since the beginning of NPD.

celebrate
Are you craving pancakes but looking for a healthier version? Try one of our protein pancake recipes.

MUSCLE MILK PROTEIN PANCAKES

INGREDIENTS
• 6 egg whites
• ½ cup oatmeal (uncooked)
• 1 scoop any flavor of Muscle Milk® or Muscle Milk® Light powder (Chocolate Milk, Strawberry Banana, Blueberries ‘N Crème, Cinnamon Bun, Cake Batter, Chocolate Peanut Butter, etc…)

DIRECTIONS
• Mix all ingredients together
• Spray hot skillet with cooking spray
• Makes 2 pancakes

Optional: Top with sugar free syrup and sliced bananas

———————

HARDBODY CHOCOLATE PROTEIN PANCAKES
Mix in a bowl:
• 1 cup of chocolate Muscle Egg, Egg Whites
• 1 scoop of Gaspari Nutrition Chocolate Peanut Butter Myofusion protein or BSN Chocolate Syntha-6
• 1/2 cup of quick oats
Put into a non-stick pan and cook on stove top until done.

Top with sugar-free syrup, a little all natural peanut butter or eat plain.

 

Lead image via ihoppancakeday.com



Frenchy’s Protein Crepes Recipe


One of our favorite hard body women, Swann Cardot aka Frenchy, has put together her favorite protein crepes recipe. Crepes originated in France and who better to share how to perfect a protein version than a fit female from France? That’s why we asked Swann to put on her chef hat and whip us up a batch of these bad boys.

frenchycook
A crepe is basically a very thing pancake. They’re often filled with a variety of fillings but it’s not necessary. Give this recipe a shot and let us know how they turn out for you.


Frenchy’s Protein Crepes Recipe

- 6 egg whites*
- 1 scoop of protein of your choice, I usually use a basic flavor like vanilla or peanut butter, but you can play around with different flavors or even mix them together.
- 1 cup of water
- Splenda (about 2 Tsp, depending on your taste for sweetness)
- Salt (just a dash)
- Cinnamon, nutmeg (optional)

Blend all the ingredients very well in a mixer.

Cook in a flat pan using PAM cooking spray, butter flavor.

As for topping, I suggest Walden Farms syrups, it’s 0 calories and tastes banging! For those who have less of a sweet taste like me, you can use Butter Spray.
*You can do the exact same thing replacing the egg whites with 1 cup of Muscle Egg.

Enjoy!

You can follow Swann on Twitter, like her Facebook page and visit her new website,www.swanncardot.com.



Quick, Healthy, High Protein Snack/Meal


If you’re looking for a quick, simple, healthy, high protein snack/meal we have one for you. You’ll be hard-pressed to find a simpler way to get a small meal/snack in than this. It super simple and thanks to our friends at Chobani, it’s even easier with their conveniently packaged products. Check it out, give it a try and let us know how if you add/change anything to make it even better.

healthy-snack

INGREDIENTS:
1 – 6oz cup of Chobani Plain Non-fat Greek Yogurt
1 – 1 scoop of protein powder
1 – handful of almonds

Empty the Chobani Greek Yogurt into a bowl. Don’t try adding the ingredients to the Chobani cup, there’s not enough room for the protein powder. We know because we made that mistake. :) Add one scoop of your favorite protein powder to the box. We used Optimum Gold Standard Whey -Chocolate Malt this time but you can use whichever you like. Mix it until all the protein powder has been whipped into the yogurt. Then add your almonds (we prefer Blue Diamond almonds but again any brand will work) as many or as few as you like depending on your dietary needs. That’s it. Simple, right? Totally.

Nutrition Facts:*
Amount per serving

• Calories 305
• Total Fat 8.5g
• Total Carbs 12.5g
• Protein 45g

*(varies depending on protein and #almonds)

high-protein-snack

A look at the healthy snack, all mixed up.

 



Hardbody Cooking: Sweet Potato Fries Recipe


If you haven’t tried making your own sweet potato fries, you are missing out. These might be the single most addicting healthy food you’ll ever make. Seriously, they are THAT good. We experimented with two different approaches this after noon and while both were great one was a bit better tasting. You can adapt the recipe below to suit your current nutrition needs but definitely give it a try, you’re only regret will be wishing you’d done it years ago.

 

HARDBODY SWEET POTATO FRIES:
• Preheat oven to 425 degrees
• Peel the skin off from the sweet potato. We used 2 medium sized but use as many as you like to cook at one time.
• Slice as large or small of pieces as you like. We sliced smaller, thinner and it made more so it felt like we’re getting more to eat. We all know how that goes when dieting.
• Cover a sheet pan with tin foil

We did two different versions with the oil/spray and you can modify this with your own preferred oil or none at all.

• Version 1 – we laid the potato slices out on the pan and sprayed with regular cooking spray.
• Version 2 – we put about 1 tablespoon of almond oil onto the pan and then put the slices on top of it.
• Sprinkle with cinnamon
• Place in the oven for 20-30 minutes and then flip/rearrange for another 30 minutes.

Some slices will get burnt and believe it or not, the burnt ones taste better. We’ll be leaving the fries in longer next time to crisp them up a bit more.  Let cool and enjoy. Your house will smell amazing as the cinnamon bakes. Version 2 with almond oil provided a much better taste. We used Spectrum Almond Oil.

Almond Oil, Refined
Almonds have long been hailed for their high content of monounsaturated fat. We coax out the almond’s oil by expeller pressing and gently refine it using natural methods to create a clean, fresh oil perfect for smoothing on skin, blending custom massage oils, or for high heat cooking in the kitchen.

A high heat cooking oil rich in heart-healthy monounsaturated fats with a pure, clean flavor.

High Heat Up To 495°F

The only problem is we want to keep eating them! So you might want to make only a few at a time so you don’t over indulge in them. Check out our facebook page where some of our fans are sharing their favorite ways to make sweet potato fries. If you try this, let us know how it goes and any modifications you do.



Pizza & 7 Other Ways to Prepare Tuna


Tuna is loaded with protein but can get a bit boring to eat day in and day out. Bodybuilding.com has assembled 8 ways to prepare your tuna and overcome Tuna boredom. There’s some interesting recipes listed and a helpful print out for each.


Tuna Pizza Recipe

If you’re a pizza fanatic but don’t like what it does to your waistline, this is a much healthier alternative. Not only is this pizza lower in carbohydrates, but it’s packed with nutrition from fresh veggies to protein and slow-digesting carbs.

• 1 small whole wheat soft tortilla
• 2 tbsp pizza sauce
• 1 can of tuna
• Sliced mushrooms, onions, red peppers
• Sprinkling of low-fat, grated mozzarella cheese
• pices to taste: salt, black pepper, oregano, basil, fresh garlic or garlic powder

Smear the pizza sauce over the soft tortilla and then spread the tuna evenly over top. Next, add the sliced vegetables over the pizza, throw on the spices you like, and then sprinkle the cheese on top.

Place in the oven at 350 degrees Fahrenheit and bake for about 6-8 minutes, or until the cheese has melted and the tortilla looks crispy.

Check out all the recipes on Bodybuilding.com.

 

 

Lead image via bbcom



Hardbody Chocolate Protein Pancakes


We decided to do a little experimenting with a couple simple healthy ingredients. This Hardbody kitchen experiment turned out to be pretty tasty. Give it a try and see how you like it.


HARDBODY CHOCOLATE PROTEIN PANCAKES:
Mix in a bowl -
• 1 cup of chocolate Muscle Egg, Egg Whites
• 1 scoop of Gaspari Nutrition Chocolate Peanut butter Myofusion protein
• 1/2 cup of quick oats
Put into a non-stick pan and cook on stove top until done.

Top with sugar-free syrup, a  little all natural peanut butter or eat plain.



Healthy Homemade Croutons from Gina Aliotti


Gina Aliotti has a healthy tip on how you can make your own croutons for your salads. I admit, I’m intrigued and will have to give it a try. Check it out and if you decide to make these let us know how it goes.

G’S TIP OF THE WEEK
We all love croutons and the added crunch and flavor they give to our salads but watch out they can be deadly. Store bought croutons are typically processed white bread made with cheap unhealthy oils and other unwanted ingredients. Make your own croutons to get that added crunch without the added fat and calories. Making your own croutons is really simply and allows you to enjoy that little crunch with every bite! Try my Herbed Croutons and give your salad a healthy guilt free crunch!

Herbed Croutons
• 3 slices multi-grain bread (I typically use Ezekiel Bread)
• 3 tablespoons extra virgin olive oil
• 1 teaspoon dried oregano
• 1 tablespoon dried basil
• 1/2 teaspoon dried rosemary
• 1/4 teaspoon sea salt
• pepper, to taste

Preheat the oven to 400 degrees. Slice bread into cubes. Place cubes in mixing bowl and add olive oil and herbs, generously tossing to coat all cubes with oil. Place on baking sheet and bake for 10 minutes. At about 5 minutes gently move around cubes and allow to continue cooking. Then turn on the broiler** for about a minute and allow them to get nice and crispy.

** When on broil, watch closely as these get crisp really fast!

Gina Aliotti
Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com
F www.facebook.com/GinaAliotti
T www.twitter.com/GinaAliotti



G’s Tip of The Weeek: Honeydew Cucumber Smoothie Recipe


Gina Aliotti shares her latest tip on how to stay cool when the temperature heats up. Check out her honeydew cucumber smoothie recipe and let us know how you like it.

It’s that time of year where things are heating up and with the sun comes the desire for quenching fruits and smoothies! With only about 50 calories, no fat and is a significant source of Vitamin C and Vitamin B in each serving, honeydew can be a forgotten fruit. This season is just beginning to heat up with ripe honeydews. Next time it is hot and you are craving a healthy, fruity treat, give my favorite Honeydew Cucumber Smoothie a try and you will be sure to satisfy both your thirst and sweet tooth! Enjoy!!


GINA’S HONEYDEW CUCUMBER SMOOTHIE

Ingredients
• 1 cucumber, peeled, seeded and chopped
• 2 cups cubed honeydew melon
• 1 cup non fat vanilla Greek Yogurt
• 8 sprigs fresh mint, or amount to taste
• Juice of one key lime
• 2 cups crushed ice
• Stevia to taste

Directions
Combine in a blender and blend until desired consistency. Pull leaves from mint springs and add to blender. Blend mixture until smooth. Pour and enjoy on a hot summer day!!


Gina Aliotti-Silva

Nutrition, Fitness & Lifestyle Consultant
www.ginaaliotti.com
www.gfitactivewear.com



Healthy Recipe: Rice Bowl With Spinach and Smoked Trout


The New York Times has a great little recipe for a healthy Rice Bowl Salad with smoked trout. Simple, healthy and easy to make. Check it out.

 

Rice Bowl With Spinach and Smoked Trout
By MARTHA ROSE SHULMAN – via NYTIMES.com

• 3/4 cup cooked sprouted brown rice
• Soy sauce to taste (optional)
• 1 to 2 teaspoons lemon-scented olive oil, to taste
• 1 cup spinach leaves, or a mixture of spinach and arugula, tightly packed
• Zest of 1/8 lemon
• 1 ounce smoked trout
• 1 lemon wedge
• 1 sprig cilantro, chopped
• 1/2 to 1 teaspoon toasted sesame seeds, to taste

1. Season the cooked sprouted brown rice to taste with soy sauce, and place in a large, wide bowl.

2. Stalk the salad greens and cut crosswise into thin strips (chiffonade). Alternatively, place the greens in a bowl and cut into small pieces with scissors. Toss with the lemon oil and pile over the rice, or toss with the rice. Break up the smoked trout, and place on top of the spinach. Squeeze on a few drops of lemon juice and top with the cilantro. Scatter on the lemon zest, sprinkle on the sesame seeds and serve.

Variation: You can also toss all of the ingredients together and serve.

Yield: Serves one.

Advance preparation: The cooked sprouted brown rice will keep for three or four days in the refrigerator.

Nutritional information per serving: 262 calories; 1 gram saturated fat; 2 grams polyunsaturated fat; 5 grams monounsaturated fat; 12 milligrams cholesterol; 36 grams carbohydrates; 3 grams dietary fiber; 219 milligrams sodium (does not include salt to taste); 10 grams protein

Martha Rose Shulman is the author of “The Very Best of Recipes for Health.”

 

Recipe and photo via NYtimes.com.

 



Tasty Protein Shakes to Help You Get Sexy


If you’re bored with your current protein shakes, check out one of the recipes on bodybuilding.com. Self-proclaimed, Master Mixologist Aubrie Richeson shares 12 mixes that will help you reach your goals of getting sexy.


I can’t wait to try the Muscle Mango recipe. This sounds delicious just reading it.

Muscular Mango
1 cup sugar-free Apple Juice
1/2 cup 0% Greek Yogurt
1 tbsp Orange Juice Concentrate
1/2 cup frozen Mango
1/2 cup frozen Pineapple
2 scoops Vanilla Protein

See the complete list here! If you have a recipe you’d like to share email it to us.



Cauliflower Pizza Recipe


On one of my recent flights, I was flipping through the tv stations and ran across the Dr. Oz show. There were some healthy tips presented on the show and one of them was a Cauliflower Pizza. I’m not a big fan of cauliflower but this looked pretty good. I may have to try it…

Ingredients
1 cup cauliflower, grated
1/2 cup shredded light mozarella cheese
1 egg
1 tsp oregano
2 tsp basil
2 tsp parsley
1/2 tsp fennel
1 green pepper
1 onion
1 tomato
Garlic powder, to taste

Directions
Chop pepper, onion and tomato. Set aside. Steam the cauliflower, let it cool and then grate it.

Combine grated cauliflower with the mozzarella and egg in a large bowl. Spray a circular or rectangular metal pan with cooking spray before spreading the dough evenly. Sprinkle the dough with fennel, oregano, parsley and basil. Add garlic powder.

Bake at 450° F for 12-15 minutes. Remove the dough from the oven and sprinkle chopped green pepper, onion and tomato, as well as the remaining mozzarella cheese on top. Return the pizza to the oven. Turn the heat up to broil and leave in until the cheese has melted and the crust is crispy.

See more recipes on Droz.com.



Jamie Eason’s Turkey Meatloaf Muffins Recipe


Jamie Eason brings another quick and easy recipe to your kitchen. Jamie shares her Turkey Meatloaf Muffin recipe and demonstrates how to make them on Bodybuilding.com.

Turkey Meatloaf Muffins
Calories: 80
Fats: 2 grams
Carbs: 4 grams
Protein: 11 grams

Ingredients:
* 2 lbs ground turkey (or chicken)
* 3 egg whites
* 1 cup quick cooking oats
* 1/2 tsp ground cumin
* 1/2 tsp dried thyme
* 2 tsp dry yellow mustard
* 2 tsp black pepper
* 2 tsp chipotle pepper spice
* 1 tsp salt
* 2 tbsp garlic powder (2 cloves minced)
* 1 small onion (finely chopped)
* 2 celery stalks (finely chopped)

Directions:
1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 40 minutes.

Makes 12 muffins.

Serving Size:
Women: 2 muffins
Men: 4 muffins

Find more recipes on Bodybuilding.com.



VIDEO: 5 Minute Onion & Tomato Egg White Scramble


Bodybuilding.com has a new video with nutritionist and best selling author Christine Avanti. She guides you through some of her favorite recipes to help burn fat and get that slim physique you’ve always wanted. In this video she takes you through her Onion & Tomato Egg White Scramble.

For the complete recipe on this 5 Minute Onion and Tomato Scramble, visit Bodybuilding.com.



Jamie Eason’s Orange Almond Biscotti Cookies


Jamie Eason was recently in the Bodybuilding.com kitchen to share some of her favorite clean recipes to help get you lean. This time Jamie shares her recipe for Orange Almond Biscotti Cookies.

Orange Almond Biscotti Cookies.

Per Cookie:
Calories: 31
Carbs: 4 grams
Fat: .4 grams
Protein: 1.5 grams

Ingredients:
* 2 cups Oat Flour
* 1 cup Splenda
* 1 tsp Baking Powder
* 1 tbsp Orange Extract
* ¼ tsp Salt
* ½ tbsp Almond Extract
* 4 Egg Whites
* 4oz baby food Applesauce

Directions:
1. Preheat oven to 350 degrees.
2. Mix dry ingredients (oat flour, baking powder, salt) together in a large bowl.
3. Mix wet ingredients (egg whites, Splenda, almond extract, orange extract, baby food applesauce) together in a medium bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray baking sheet with a non stick butter spray and spread mixture on sheet.
6. Bake for 20 min on middle rack.
7. Remove biscotti from oven and let cool for 10-15 minutes.
8. Cut dough down the middle and cut into about 13 slices.
9. Bake in oven for another 15-20 minutes.

Makes about 26 cookies.

Source: Bodybuilding.com



G’s Tip of the Week – Super Grain Recipe


gtip

Are you getting sick of the same old complex carbs day in and day out (oats, sweet potatoes, brown rice, yams)? Why don’t you give this “Super Grain” from the Andes, Quinoa (keen-wa) a try! Quinoa contains more protein than any other grain; an average of 16.2% compared to 7.5% in rice. It also contains a balanced set of essential amino acids making it a complete protein! To top it off it is light, tasty, simple to prepare and extremely versatile! Change this up and give this amazing Super Grain a try!

G’s SUPER QUINOA PILAF
6 cups quinoa, cooked
1/2 cup green onion, diced
1/4 cup olive oil
1/4 cup celery, diced
2 cloves garlic, crushed
1/4 cup green pepper, diced
1 cup almonds, sliced
1/4 cup sweet red pepper, diced
1/4 tsp oregano
1/4 c. diced mushrooms

Saute chopped vegetables in olive oil until cooked. stir in oregano. Add sauteed vegetables to cooked, hot quinoa, mixing well. Dry-roast almonds in heavy skillet until lightly golden. Add almonds and mix.

**Add as a side to your favorite lean protein and enjoy!
** My favorite is to cook the quinoa in low sodium chicken broth instead of water, for added flavor!

ENJOY!

Gina Aliotti-Silva



Optimum Nutrition Smoothie Recipes


Here’s a cool site I ran across today. Optimum Nutrition has a created a web site specifically for Smoothie Recipes, optimumsmoothie.com. I haven’t tried any YET but I plan to. If you give any of these a try, let us know which ones you recommend. Pretty cool.

smoothie



Jamie Eason’s Oh Baby! Carrot Cake Protein Bars


I’m currently in Boise, Idaho working with fitness model Jamie Eason and the crew at Bodybuilding.com. We’re photographing and videotaping a number of new additions that will feature Jamie on the popular web site. While working away, Jamie busted out a brown little bar that looked quite tasty. I asked her what it was and she was kind enough to share one with me. I’m always looking for new ways to eat healthy and I know a number of you are as well. The tasty treat was her “OH BABY!” Carrot Cake Protein Bar. The name comes from the use of baby food carrots instead of shredded carrots. Give this recipe a try, it is delicious! You can see a video of Jamie demonstrating how to make these bars on her web site. 

Taken from Jamie’s web site with permission:

“Oh Baby!” Carrot Cake Protein Bar

Non-fat no-stick spray
1 cup oat flour (ground oatmeal found in the health section of your grocery store)
2 tsp cinnamon
½ tsp baking soda
¼ tsp salt
1/8 tsp ground nutmeg
1/8 tsp allspice (optional – more like spice cake)
3 egg whites
¾ cup Splenda
½ cup fat free Ricotta cheese
2 4 oz. jars or packs of baby food carrots (instead of shredded carrots)
2 scoops vanilla whey protein (look for a low sugar, low fat and low carb variety)
1 cup quick cooking oats (optional for added carbs and energy)

Preheat oven to 350 degrees. Spray an 8 x 8 pyrex dish with non-stick butter spray.

In a large bowl, combine flour, cinnamon, baking soda, salt and nutmeg. In a medium bowl, mix egg whites, Splenda, ricotta and baby food until well combined. Add the wet ingredients to the flour mixture and mix well. Finally, fold in the quick cooking oats (optional) and stir until just combined.

Pour batter into the pyrex dish and spread evenly. Bake 25 – 30 minutes or until a toothpick comes out clean. Let cool and cut into 16 pieces – 4 x 4.

Nutrition: 2 small squares
94 calories (132 cal with oats folded in)
1.25 g fat (2 g fat with oats folded in)
10 g carbs (17 g carbs with oats folded in)
10 g protein (11 g protein with oats folded in)

 

Check it out and if you do let her know you saw it here.



Muscle Milk Monday – Protein Pancakes


If you’re dieting for a contest or just trying to eat healthy you know it can be challenging to not get bored with your menu. All too often it’s the same old plain chicken, tuna, eggwhites or oatmeal. When I find something that combines “approved foods” in a way that is new and delicious I’m stoked. I ran across this recipe from the Muscle Milk® web site:

INGREDIENTS
• 6 egg whites
• ½ cup oatmeal (uncooked)
• 1 scoop any flavor of Muscle Milk® or Muscle Milk® Light powder (Chocolate Milk, Strawberry Banana, Blueberries ‘N Crème, Cinnamon Bun, Cake Batter, Chocolate Peanut Butter, etc…)

DIRECTIONS
• Mix all ingredients together
• Spray hot skillet with cooking spray
• Makes 2 pancakes

Optional: Top with sugar free syrup and sliced bananas

I gave this recipe a whirl with the Muscle Milk® Chocolate Protein and was pleasantly surprised. It tasted great right out of the pan but adding a little I Can’t Believe It’s Not Butter on it really did the trick. I’m going to try this recipe again but with the new Cake Batter Monster Milk® flavor. It’s simple, easy and delicious. Try it out!



Happy Healthy Cinco De Mayo!


The Food Network has some healthy recipes for Cinco De Mayo.

Try our fresh, healthy recipes for a delicious alternative to cheesy, greasy Mexican favorites. Load up on always-healthy salsa and guacamole, and sample our slimmed-down versions of beloved dishes like quesadillas, taco salad and fajitas.

Check them out. Some of these look mouth-watering delicious!



Food Network: Alton Brown’s Protein Bar Recipe


I’m a Food Network junkie. I don’t watch a ton of TV but when I do I’m checking out the Food Network. A couple nights ago the show GOOD EATS with Alton Brown discussed proteins, fats and carbohydrates. I’m often annoyed with the goofiness on this show but the information was interesting so I kept watching. One of the things they discussed was protein bars and some of their ingredients. This was the most compelling portion as it got into some of the ingredients used to keep the bars moist. I took a trip over to Youtube and sure enough the episode is on there. SWEET! Check it out.

The first part is pretty information.

The second part of the episode starts off with goofiness but some interesting info. This is where Alton makes his protein bar.

I’ve never made my own protein bars but after watching this I am tempted to give it a try. You can check out the full recipe for this version here. Anyone made their own protein bar? I know there are a number of you who have your own protein pancakes but what about a bar? If you do let us know what’s worked or bombed.

Ever Make Your Own Protein Bar?
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Disclaimer: Reader discretion advised, please consult your physician before beginning any exercise or diet program.