2 teaspoons Sugar free hot fudge ice-cream syrup
1 teaspoon peanutbutter
2 scoops muscle milk protein powder I use cake batter flavor 32 grams protein
1 cup milk 8 grams protein
1/2 cup ice
Melt hot fudge syrup and peanutbutter in microwave for 15 to 20 seconds. Stir to mix. Add protein powder and milk blend in bullet or hand mixer.
40 grams protein
I have been craving peanut butter cups. This comes pretty close to drinking one. It is very filling and took away the candy crave.
Saturday, March 5, 2011
Thursday, March 3, 2011
Protein Shakes
My newest favorite protein powder is Muscel Milk cake batter flavor. I love love it as my granddaughter would say. It doesnt have that chalky icky protein taste. I have 5 other protein powders that I use. They aren't as good tasteing as the muscel milk though. For more info and supplement facts go here. I get mine at GNC they also have it in liquid singles and four packs. The GNC in Fairbanks has it on back order right now. I prefer the powders.
I like to use frozen fruit in winter. Summer time I just use what ever fresh fruit is avalible.
My favorite one right now is the frozen dark sweet cherries.
1 cup frozen berries
1 cup 2% milk or if you prefer soy milk
1 scoop protein powder 16 g protein sometimes I use 2 scoops for 32 grams protein
It is a bit thick some times so just add a bit more milk. With the sweet berries I don't add any sweetner.
I buy the smoothies berries packages. Some of them have a sweet powder in there too. Some of them are made with sugar free sweetners and some arent you will just have to read lables. It is a good habit to get into reading the lables of everything you buy. Never know when they are going to sneek in some sugar.
I like to use frozen fruit in winter. Summer time I just use what ever fresh fruit is avalible.
My favorite one right now is the frozen dark sweet cherries.
1 cup frozen berries
1 cup 2% milk or if you prefer soy milk
1 scoop protein powder 16 g protein sometimes I use 2 scoops for 32 grams protein
It is a bit thick some times so just add a bit more milk. With the sweet berries I don't add any sweetner.
I buy the smoothies berries packages. Some of them have a sweet powder in there too. Some of them are made with sugar free sweetners and some arent you will just have to read lables. It is a good habit to get into reading the lables of everything you buy. Never know when they are going to sneek in some sugar.
Saturday, February 19, 2011
Cake Batter Protein Ice Cream
I love that Muscle Milk has brough back the Cake Batter flavor for their protein powder. It is my favorite flavor now. It make great fruit smoothie, ice cream and just plain drink. I haven't tried the premixed yet. It was on back order when I picked up the powder. Ok now for the ice cream recipe.
2 cups milk
2 scoops cake batter protein powder
2 oz. Torani Sugar free vannila
Mix ingredients together I use hand blender to whip it up frothy. I have Quisinart automatic 1 1/2 quart ice cream maker. I got it at Walmart for around 30.00. It was well worth it. I use the small 8 oz. ball plastic canning jars. They come 5 in a package. It is a good size for us that cant eat much at a time.
For more ice cream recipes and other great tasting things http://theworldaccordingtoeggface.blogspot.com/ Tuesday, February 1, 2011
Recipes from Johanna
Chicken Caccitore
Ingredients
1 T Olive Oil
3 Chicken Breasts Cubed
1 C Fresh Mushrooms
1 C Chopped Onion
15 oz Marinara Sauce
1/2 C Water
2 C Rice
Directions
Heat oil. Saute onion and mushroom till tender. Add chicken. Stir frequently till chicken is no longer pink. Add marinara sauce and water. Bring to a boil. Reduce heat to low and cover. Cook for 5 minutes. Serve over rice.
__________________
Creamy Italian Chicken
Ingredients
4-5 Chicken Breasts
1 packet Dry Italian Salad Dressing mix
1/4 cup water
1 (8oz) fat free Cream Cheese, softened
1 (10oz) can Cream of Chicken soup, 98% fat free
Directions
Place chicken in crockpot. Combine salad dressing mix and water. Pour over chicken. Cover and cook on low for 3 hours.
Combine cheese and soup until blended. Pour over chicken. Cover and cook on low 1 hour.
Serve over brown rice or whole-wheat noodles.
Number of Servings: 6
______________________
Ceaser Chicken
Ingredients
4 tbsp Fat Free Mayo
2 tbsp Parmesan Cheese
1 tsp Warcestershire Sause
2 Cloves Garlic, Crushed
2 full chicken breast (4 halves), Skin and bone removed
Directions
Preheat oven to 375. Place chicken in baking dish and bake for 15 mins. Turn over and bake for another 15 mins.
meanwhile mix first 4 ingrediants together in a mixing bowl. remove chicken from oven, spread mixture over each piece of chicken. Bake for 30 mins. Remove and serve.
Number of Servings: 4
Recipe submitted by SparkPeople user MELANIEALLEN81.
Number of Servings: 4
Ingredients
1 T Olive Oil
3 Chicken Breasts Cubed
1 C Fresh Mushrooms
1 C Chopped Onion
15 oz Marinara Sauce
1/2 C Water
2 C Rice
Directions
Heat oil. Saute onion and mushroom till tender. Add chicken. Stir frequently till chicken is no longer pink. Add marinara sauce and water. Bring to a boil. Reduce heat to low and cover. Cook for 5 minutes. Serve over rice.
__________________
Creamy Italian Chicken
Ingredients
4-5 Chicken Breasts
1 packet Dry Italian Salad Dressing mix
1/4 cup water
1 (8oz) fat free Cream Cheese, softened
1 (10oz) can Cream of Chicken soup, 98% fat free
Directions
Place chicken in crockpot. Combine salad dressing mix and water. Pour over chicken. Cover and cook on low for 3 hours.
Combine cheese and soup until blended. Pour over chicken. Cover and cook on low 1 hour.
Serve over brown rice or whole-wheat noodles.
Number of Servings: 6
______________________
Ceaser Chicken
Ingredients
4 tbsp Fat Free Mayo
2 tbsp Parmesan Cheese
1 tsp Warcestershire Sause
2 Cloves Garlic, Crushed
2 full chicken breast (4 halves), Skin and bone removed
Directions
Preheat oven to 375. Place chicken in baking dish and bake for 15 mins. Turn over and bake for another 15 mins.
meanwhile mix first 4 ingrediants together in a mixing bowl. remove chicken from oven, spread mixture over each piece of chicken. Bake for 30 mins. Remove and serve.
Number of Servings: 4
Recipe submitted by SparkPeople user MELANIEALLEN81.
Number of Servings: 4
Quiche
Quiche is a very versatile dish. My son in law loves it when I add zucchini and summer squash. My daughter likes it when I add the ham. She doesn't like the squash or just about any veggies. Hubby doesn't care what I add to it he likes it all different ways.
Bell peppers and ham or bacon makes it more like a omelet.
Add any thing you like to it. Yummy any way you make it.
Bell peppers and ham or bacon makes it more like a omelet.
Add any thing you like to it. Yummy any way you make it.
Crustless Quiche
4 eggs
2 cups milk
1/2 cup Bisquick baking mix
2 cups shredded cheddar cheese (I use 3 cheese Mexican)
1 small onion, chopped
1/2 to 3/4 cup favorite meat (dried beef, hamburger, ham, sausage, pork roll).
Brown meat and onion ( until clear). Blend other ingredients in mixing bowl. Stir in meat and onion. Place into a 9-inch deep-dish, sprayed or buttered pie pan glass pan is best. I use a 9 inch square corel baking dish. Let stand 10 minutes and place into half of preheated oven; bake at 325 degrees for 40 to 50 minutes or until center sets. Let stand for at least 5 minutes.
2 cups milk
1/2 cup Bisquick baking mix
2 cups shredded cheddar cheese (I use 3 cheese Mexican)
1 small onion, chopped
1/2 to 3/4 cup favorite meat (dried beef, hamburger, ham, sausage, pork roll).
Brown meat and onion ( until clear). Blend other ingredients in mixing bowl. Stir in meat and onion. Place into a 9-inch deep-dish, sprayed or buttered pie pan glass pan is best. I use a 9 inch square corel baking dish. Let stand 10 minutes and place into half of preheated oven; bake at 325 degrees for 40 to 50 minutes or until center sets. Let stand for at least 5 minutes.
Nana's Minestrone Soup
1 lb hamburger or stew meat
1 onion diced
3 cloves garlic
4 small carrots
salt and pepper to taste
1 tsp basil
1 tsp parsley
26 oz beef stock protein 4 grams
3 cups water
2 oz Barilla cut spaghetti protein 7 grams
Kidney beans 16 oz. can protein 6 grams
Navy beans 16 oz. can protein 7 grams
Black beans 15 oz. can protein 6 grams
Diced tomatoes green pepper, celery and onion
Brown meat and diced onion. Add garlic, carrots, spices, tomatoes, beef stock and water. Bring to boil then simmer for 1 hour or till meat is tender add beans simmer for another hour. Add noodles.
1 onion diced
3 cloves garlic
4 small carrots
salt and pepper to taste
1 tsp basil
1 tsp parsley
26 oz beef stock protein 4 grams
3 cups water
2 oz Barilla cut spaghetti protein 7 grams
Kidney beans 16 oz. can protein 6 grams
Navy beans 16 oz. can protein 7 grams
Black beans 15 oz. can protein 6 grams
Diced tomatoes green pepper, celery and onion
Brown meat and diced onion. Add garlic, carrots, spices, tomatoes, beef stock and water. Bring to boil then simmer for 1 hour or till meat is tender add beans simmer for another hour. Add noodles.
Saturday, January 29, 2011
Some of us WLS people don't tolerate pasta all that well. I know it doesn't set too good with me. Most of the time I just pick out the pasta and eat the rest of the dish.
Eggplant is a good substuite for pasta in some recipes.
One cup of Eggplant
Grams Calories %-Cals
Calories 35
Fat 0.2 2 5 %
Saturated 0.0 0 1 %
Polyunsaturated 0.1 1 2 %
Monounsaturated 0.0 0 0 %
Carbohydrate 8.6 31 89 %
Dietary Fiber 2.5
Protein 0.8 2 6 %
Alcohol 0.0 0 0 %
Eggplant is a good substuite for pasta in some recipes.
One cup of Eggplant
Grams Calories %-Cals
Calories 35
Fat 0.2 2 5 %
Saturated 0.0 0 1 %
Polyunsaturated 0.1 1 2 %
Monounsaturated 0.0 0 0 %
Carbohydrate 8.6 31 89 %
Dietary Fiber 2.5
Protein 0.8 2 6 %
Alcohol 0.0 0 0 %
Skillet Lasagna
Ingredients
1 lb lean ground beef
1 small onion (chopped)
3 Cloves Garlic (minced)
1 can diced tomatoes (undrained)
1-1/4 cup water
8 oz tomato sauce
1 tbsp dried parsley flakes
1 tsp dried basil leaves
1 tsp dried oregano leaves
1 tsp salt
2-1/2 cup broken up whole wheat lasagna noodles (optional Use eggplant instead of the noodles)
1 cup fat free cottage cheese
1/4 cup fat free grated Parmesan cheese
Dash Basil and Pepper (optional)
1 egg
Shredded fat free mozzarella cheese for garnish
Directions
In a large skillet, brown beef with onions and garlic. Drain.
Add tomatoes, water, tomato sauce, parsley, basil, oregano, and salt.
Stir in uncooked pasta.
Bring to a boil, stirring occasionally.
Reduce heat, cover and simmer for 20 minutes or until pasta is tender.
Combine cottage and Parmesan cheeses.
Mix in the egg.
Sprinkle in basil and pepper to taste.
Drop cheese mixture by rounded tablespoons onto pasta mixture.
Cover and cook for 5 minutes more.
Sprinkle with shredded mozzarella and serve.
Number of Servings: 6
Nutrition Facts
Servings Per Recipe: 6
Serving Size: 1 serving
Amount Per Serving
Calories 336.5
Total Fat 10.6 g
Saturated Fat 4.1 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 4.2 g
Cholesterol 86.9 mg
Sodium 560.5 mg
Potassium 326.3 mg
Total Carbohydrate 33.3 g
Dietary Fiber 4.9 g
Sugars 4.6 g
Protein 27.2 g
Vitamin A 3.7 %
Vitamin B-12 25.0 %
Vitamin B-6 13.8 %
Vitamin C 9.3 %
Vitamin D 1.1 %
Vitamin E 1.3 %
Calcium 9.7 %
Copper 5.4 %
Folate 5.5 %
Iron 20.5 %
Magnesium 6.0 %
Manganese 7.1 %
Niacin 15.5 %
Pantothenic Acid 4.0 %
Phosphorus 17.7 %
Riboflavin 15.7 %
Selenium 24.7 %
Thiamin 5.2 %
Zinc 24.0 %
1 lb lean ground beef
1 small onion (chopped)
3 Cloves Garlic (minced)
1 can diced tomatoes (undrained)
1-1/4 cup water
8 oz tomato sauce
1 tbsp dried parsley flakes
1 tsp dried basil leaves
1 tsp dried oregano leaves
1 tsp salt
2-1/2 cup broken up whole wheat lasagna noodles (optional Use eggplant instead of the noodles)
1 cup fat free cottage cheese
1/4 cup fat free grated Parmesan cheese
Dash Basil and Pepper (optional)
1 egg
Shredded fat free mozzarella cheese for garnish
Directions
In a large skillet, brown beef with onions and garlic. Drain.
Add tomatoes, water, tomato sauce, parsley, basil, oregano, and salt.
Stir in uncooked pasta.
Bring to a boil, stirring occasionally.
Reduce heat, cover and simmer for 20 minutes or until pasta is tender.
Combine cottage and Parmesan cheeses.
Mix in the egg.
Sprinkle in basil and pepper to taste.
Drop cheese mixture by rounded tablespoons onto pasta mixture.
Cover and cook for 5 minutes more.
Sprinkle with shredded mozzarella and serve.
Number of Servings: 6
Nutrition Facts
Servings Per Recipe: 6
Serving Size: 1 serving
Amount Per Serving
Calories 336.5
Total Fat 10.6 g
Saturated Fat 4.1 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 4.2 g
Cholesterol 86.9 mg
Sodium 560.5 mg
Potassium 326.3 mg
Total Carbohydrate 33.3 g
Dietary Fiber 4.9 g
Sugars 4.6 g
Protein 27.2 g
Vitamin A 3.7 %
Vitamin B-12 25.0 %
Vitamin B-6 13.8 %
Vitamin C 9.3 %
Vitamin D 1.1 %
Vitamin E 1.3 %
Calcium 9.7 %
Copper 5.4 %
Folate 5.5 %
Iron 20.5 %
Magnesium 6.0 %
Manganese 7.1 %
Niacin 15.5 %
Pantothenic Acid 4.0 %
Phosphorus 17.7 %
Riboflavin 15.7 %
Selenium 24.7 %
Thiamin 5.2 %
Zinc 24.0 %
Tuesday, August 25, 2009
Chit Chat
Yummy Broccoli Cheese Soup.
Sense it has been chilli soup weather lately this seems so good. Had it for dinner tonight and I could (if pouch would let me) eat the whole pot of it. LOL
Sense it has been chilli soup weather lately this seems so good. Had it for dinner tonight and I could (if pouch would let me) eat the whole pot of it. LOL
Broccoli Cheese Soup
Ingredients:
1/2 cup butter
1 onion, chopped
1 (16 ounce) package frozen chopped
broccoli
4 (14.5 ounce) cans chicken broth
1 (1 pound) loaf processed cheese food,
cubed
2 cups milk
1 tablespoon garlic powder
2/3 cup cornstarch
1 cup water
Directions:
1.
In a stockpot, melt butter over medium heat. Cook onion in butter until softened. Stir in broccoli, and cover with chicken broth. Simmer until broccoli is tender, 10 to 15 minutes.
2.
Reduce heat, and stir in cheese cubes until melted. Mix in milk and garlic powder.
3.
In a small bowl, stir cornstarch into water until dissolved. Stir into soup; cook, stirring frequently, until thick.
Nutrition:
Fat 18g, cholesterol 57mg, sodium 1222mg, carbs 15.2g, Protein 10g
1/2 cup butter
1 onion, chopped
1 (16 ounce) package frozen chopped
broccoli
4 (14.5 ounce) cans chicken broth
1 (1 pound) loaf processed cheese food,
cubed
2 cups milk
1 tablespoon garlic powder
2/3 cup cornstarch
1 cup water
Directions:
1.
In a stockpot, melt butter over medium heat. Cook onion in butter until softened. Stir in broccoli, and cover with chicken broth. Simmer until broccoli is tender, 10 to 15 minutes.
2.
Reduce heat, and stir in cheese cubes until melted. Mix in milk and garlic powder.
3.
In a small bowl, stir cornstarch into water until dissolved. Stir into soup; cook, stirring frequently, until thick.
Nutrition:
Fat 18g, cholesterol 57mg, sodium 1222mg, carbs 15.2g, Protein 10g
Ratatouille
Ingredients:
2 teaspoons olive oil
1 large onion, halved and thinly sliced
1 small-medium eggplant, cubed
1 green bell pepper, chopped
1 red bell pepper, chopped
4 large tomatoes, chopped or 214.5-oz. cans diced tomatoes
2 medium zucchini
2 cloves garlic, minced
2 teaspoons Herbes de Provence
Preparation:
1. Heat the oil in a large saucepan or Dutch oven over medium heat.
2. Add all ingredients, except the garlic and herbs, and cook uncovered for 25 minutes, stirring every 5 minutes.
3. Add the garlic and herbs, and cook uncovered, stirring every 5 minutes, until the vegetables are very soft.
Yield: 6 servings
Nutrition Per serving:
109 calories, 3g protein, 17g carbohydrate, 4.4g fat (0.6g saturated fat), 0 mg cholesterol, 17 mg sodium, 6g Dietary Fiber
2 teaspoons olive oil
1 large onion, halved and thinly sliced
1 small-medium eggplant, cubed
1 green bell pepper, chopped
1 red bell pepper, chopped
4 large tomatoes, chopped or 214.5-oz. cans diced tomatoes
2 medium zucchini
2 cloves garlic, minced
2 teaspoons Herbes de Provence
Preparation:
1. Heat the oil in a large saucepan or Dutch oven over medium heat.
2. Add all ingredients, except the garlic and herbs, and cook uncovered for 25 minutes, stirring every 5 minutes.
3. Add the garlic and herbs, and cook uncovered, stirring every 5 minutes, until the vegetables are very soft.
Yield: 6 servings
Nutrition Per serving:
109 calories, 3g protein, 17g carbohydrate, 4.4g fat (0.6g saturated fat), 0 mg cholesterol, 17 mg sodium, 6g Dietary Fiber
Saturday, July 25, 2009
be-BEAUTIFUL
I was reading EggFace today and she has some new info on be-QUENCHED energizing and hydrating water packets http://theworldaccordingtoeggface.blogspot.com/ So I went to my local GNC store and found the be-QUENCHED and also found the be-BEAUTIFUL hair - skin- nails water packets. 25 calories, sugar free and caffeine free. It really caught my eye when I read about the boitin. LOL Don't like loosing my hair.
Monday, July 20, 2009
Healthy Mexican Delight
Ingredients:
1 lb 99% fat free ground turkey
1 1/3 cups mushrooms, chopped
2 teaspoons chili powder
2 teaspoons cumin
2 teaspoons oregano
1 14.5oz. can unsalted stewed tomatoes
1/4 cup light ranch salad dressing
1 cup fresh tomatoes, diced
1/2 cup cucumber, peeled, seeded and diced
1 tablespoon fresh cilantro, chopped
6 cups romaine lettuce (or what ever you like)
1 cup reduced fat cheddar cheese, shredded
4 oz. baked low fat tortilla chips (about 80 small chips)
Preparation:
1 lb 99% fat free ground turkey
1 1/3 cups mushrooms, chopped
2 teaspoons chili powder
2 teaspoons cumin
2 teaspoons oregano
1 14.5oz. can unsalted stewed tomatoes
1/4 cup light ranch salad dressing
1 cup fresh tomatoes, diced
1/2 cup cucumber, peeled, seeded and diced
1 tablespoon fresh cilantro, chopped
6 cups romaine lettuce (or what ever you like)
1 cup reduced fat cheddar cheese, shredded
4 oz. baked low fat tortilla chips (about 80 small chips)
Preparation:
- Place large skillet over medium high heat.
- Add ground turkey, chopped mushrooms and spices
- Saute until turkey is completely cooked
- Add stewed tomatoes and simmer for about 10 minutes.
- The mix should be close to dry when finished
- In a separate bowl, combine dressing, 3/4 cup fresh tomatoes, cucumber and cilantro.
- Place romaine lettuce in the middle of a large platter with the chips around the edges.
- Top lettuce with turkey mixture, shredded cheddar, dressing mixture, remaining tomatoes and onions.
Yields: 8 servings
Nutrition Per serving:
209 calories, 20g protein, 20g carbohydrates, 6.3g fat (2.2 g saturated fat) 35 mg cholesterol, 318mg sodium, 3g dietary fiber.
Sunday, July 19, 2009
Orange Basil Chicken and Vegetable Pasta
Ingredients:
3/4 cup frozen orange juice concentrate, thawed
1/2 cup chicken broth
4 tsps. cornstarch
1/8 tsp. pepper
6 oz. package of corkscrew pasta
2 cups cooked chicken or turkey, cubed
16 oz. package of frozen Italian blend or other mixed vegetables
1/4 cup snipped fresh basil
Preparation:
3/4 cup frozen orange juice concentrate, thawed
1/2 cup chicken broth
4 tsps. cornstarch
1/8 tsp. pepper
6 oz. package of corkscrew pasta
2 cups cooked chicken or turkey, cubed
16 oz. package of frozen Italian blend or other mixed vegetables
1/4 cup snipped fresh basil
Preparation:
- Combine thawed concentrate, chicken broth and cornstarch in a small saucepan.
- Cook and stir until thick and bubbly. Cook and stir 2 additional minutes.
- Boil pasta as directed in a large saucepan.
- Add frozen vegetables to pasta. Return to boil.
- Cook uncovered for 5 minutes or until pasta and vegetables are tender.
- Drain and return to saucepan.
- Add sauce, chicken, basil and 1/8 teaspoon pepper.
- Heat and toss until hot.
Yield: 4 servings
Nutrition Per serving:
438 calories, 31g protein, 62g carbohydrate, 7g fat (2g saturated fat), 68mg cholesterol, 190mg sodium
Fit Day Food Journal
I have found that Fit Day is a good way to keep track of calories and most important protein. I like their journal you can edit the food journal and taylor it to your needs.
http://www.fitday.com/
http://www.fitday.com/
Protein Bars
Most weight loss patients know how hard it is to find a good tasting protein powder and protein bar. Every one has different taste so what is good to some might be nasty to others.
The support group that I am in we meet twice a month and have protein swaps. Mary and Andrew told us about the new protein bar that our doctors office carries for us. The 2:1 protein bar has 32 grams protein, 15 grams carbs, oatmeal flavor and cookies and cream. I got the oatmeal one when I went for my 6 month check up. I was very surprised that it did taste really good.
http://www.anti-aging-essentials.com/
The support group that I am in we meet twice a month and have protein swaps. Mary and Andrew told us about the new protein bar that our doctors office carries for us. The 2:1 protein bar has 32 grams protein, 15 grams carbs, oatmeal flavor and cookies and cream. I got the oatmeal one when I went for my 6 month check up. I was very surprised that it did taste really good.
http://www.anti-aging-essentials.com/
It has been hot here in Alaska lately (hot for us that is) that I have been drinking a lot of different protein waters and flavoried waters. My latest water crave is Special K protein tropical blend. Has 5g of protein. Good way to get more protein in.
http://www.specialk.com/#/Products
http://www.specialk.com/#/Products
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