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Sunday, June 19, 2011

Easy Anabolic Chicken Burritos

Difficulty: EASY
Servings: 8
Nutrition Information
Calories: 450
Protein: 59g; Carbohydrates: 17g
Monosaturated Fat: 4g; Polyunsaturated: 1g;
Saturated: 4g; Fiber: 10g

About This Recipe

This basis for this recipe comes from a blog reader, Mike Hulz, former (and most winning) men's basketball coach at Minot State University. Mike's original recipe made 5 servings. Here I have increased the servings to 8; and kicked up the protein by using more chicken and adding cottage cheese and black beans to the filling. I used one 17.5 oz. package of Large Whole Wheat Tortillas (by La Tortilla Factory). I also used one large can RoTel diced tomatoes and green chilies in place of regular diced tomatoes. The RoTel along with the pepper jack cheese provide plenty of heat, so I omitted the jalapeno pepper from Mike's original recipe. With 59 grams of protein, 10 whopping grams of fiber, and a mere 17 grams of carbs, this is a muscle-building, fat-burning powerhouse! Most of all, they'll be back for more. They're that good!


  • 2 Tablespoons Extra Virgin Olive Oil (EVOO)
  • 1 large Onion (diced)
  • 3 Cloves Garlic (pressed)
  • 2 teaspoons Cocoa Powder
  • 1 teaspoon Ground Cumin
  • 1 teaspoon dried Oregano (crushed)
  • 1/2 teaspoon Salt
  • 1 28 oz. Can RoTel Diced tomaotes and Green Chilis
  • 4 oz. Reduced Fat Pepper Jack Cheese (shredded)
  • 4 oz. Reduced Fat Marble Jack Cheese (shredded)
  • 1 Cup Low Fat Cottage Cheese
  • 1 (15.25 oz) Can Black Beans (thoroughly rinsed and drained)
  • 1 (3.8 oz) Can Sliced Pitted Black Olives
  • 3 Lbs. Boneless, Skinless Chicken Breast
  • Ground Cumin, Garlic Salt, and Fresh Ground Pepper to taste


Prepare and Grill Chicken
Sprinkle both sides of chicken breasts with garlic salt, ground cumin, and fresh ground pepper to taste.

Grill over medium high heat just until chicken is opaque throughout and juices run clear. Rest chicken breasts at least 15 minutes before dicing or shredding.

Prepare Sauce: Heat EVOO in medium saucepan set over medium heat. Add garlic and onion and saute until translucent. Add cocoa powder, cumin, oregano, salt, and RoTel. Simmer over low heat 15 minutes to infuse flavors.

Prepare Filling: Into a bowl, combine diced or shredded chicken, black beans, cottage cheese, pepper jack cheese, black olives, and about 1/3 of the sauce.

Assemble Burritos: Spray a 9x13 glass baking dish with cooking spray (for easy cleaning later). Spoon a small portion of the tomato mixture into the bottom of the baking dish to just cover the bottom. Divide the chicken mixture evenly among the 8 tortillas. Fold each tortilla together from each end, overlapping in the middle, making a square package to hold the chicken. Place each seam-side-down in the baking dish, pressing them together to fit.

Spoon the remaining tomato mixture over the top; top with Marble Jack Cheese.

Bake uncovered in a preheated 350 degree F. oven about 45-50 minutes until bubbly. Optionally serve with lowfat sour cream and your favorite fresh salsa from the deli.

Saturday, June 18, 2011

Mushroom stuffed Filet of Beef Tenderloin with Rich Morel Demi Glace

Difficulty: Moderate
Servings: 8

Nutrition Information
Calories: 700
Protein: 50g; Carbohydrates: 7g
Saturated Fat: 18g; Monosaturated Fat 24g;
Polyunaturated 3g;

About this recipe

Fresh Morel Mushrooms, a spring delicacy add depth and a nutty richness to most any beef dish. Last week, my friend Lauren Manninen (studying Forestry at Michigan Tech) brought me a bag filled with fresh morels. She and her friend were out in the woods near Escanaba, and came home with (I'm told) hundreds of morels. This recipe can be made with any type of fresh mushrooms (shiitake, crimini, button, etc--or a mixture of several types). We teamed this crowd-pleasing entree up with Garlic Smashed Rosemary-Scented Redskins and Easy Grilled Marinated Asparagus.  You can read about the health benefits of Rosemary with grilled meats at another Beef Tenderloin Recipe HERE.   


  • 8 (8-oz) Beef Tenderloin Filets (preferably barrel cut filets)
  • 1.5 - 2 teaspoons Fresh Rosemary Leaves (finely minced)
  • 2 Large Cloves Garlic (pressed)
  • 1/4 Cup Extra Virgin Olive Oil (EVOO)

  • 1/2 Pound Fresh Morel Mushrooms (chopped)
  • 4 Shallots (finely minced)
  • 1 Clove Garlic (pressed)
  • 1 Tablespoon Extra Virgin Olive Oil (EVOO)
  • Salt and Fresh Ground Pepper to Taste
  • 1/2 teaspoon dried thyme leaves (crushed)
  • 1 Tablespoon Cognac or Brandy

Demi Glace
  • 1 32-oz Carton Low Sodium Beef Stock
  • 2 Cloves Garlic (smashed with the broad side of a chef's knife)
  • 1/2 Pound Fresh Morel Mushrooms (sliced or quartered)
  • 1 Shallot (finely minced)
  • 1/2 Cup Dry White Wine
  • 1/2 Cup Dry Red Wine
  • 1 teaspoon Fresh Rosemary Leaves (finely minced)
  • Salt and Fresh Ground Pepper to taste
  • 2 Tablespoons Cornstarch (dissolved in 1/4 cup cold water)


  1. Infuse EVOO: Into a small dish, combine the EVOO and the 2 pressed garlic cloves. Set aside at room temperature for at least 1-hour (the longer the better) to allow the garlic to infuse the olive oil.

  2. Reduce Beef Stock: Into a medium saucepan set over medium-high heat add the beef stock, the two cloves of smashed garlic and a couple of grinds of fresh black pepper. Simmer uncovered until reduced to 1-1/2 cups (about 45 minutes). Remove and discard garlic cloves and set reduction aside. This can be done a day or more ahead (cover and refrigerate), or while preparing stuffing.

  3. Prepare Mushroom stuffing: Into a saute pan set over medium high heat, heat EVOO and add the pressed clove of garlic and shallots. Saute until aromatic and garlic and onion begins to soften. Add the chopped morels, salt, pepper, and thyme. Saute until the mushrooms give up most of their liquid. Add the cognac or brandy and saute until all liquid has evaporated. Remove stuffing to a bowl and set aside.

  4. Stuff and Prepare Filets: Using a small sharp knife, cut a 2-3 inch wide, by 2-3 inch deep slit into the side of each filet making a pocket. Stuff the filets with 2-3 teaspoons of the morel stuffing and secure opening with a toothpick. If you have leftover stuffing, it can be used in the demi glace. Brush both sides of the filets with HALF of the garlic infused EVOO from step 1 above. Include some of the garlic bits as well. Season both sides of steaks with salt and fresh ground pepper and the minced rosemary.

  5. Preheat BBQ grill to medium-high.

  6. Prepare Demi Glace: Into a medium saute pan set over medium-high heat, add the remaining infused EVOO and garlic bits from step 1 above, and heat until aromatic and garlic begins to sizzle. Add the sliced morels and shallot, season lightly with salt and fresh ground pepper and the teaspoon of minced rosemary leaves. Saute until the mushrooms begin to give up their liquid. Add both wines and reserved beef stock reduction. Boil and reduce 5 minutes. Stir in the cornstarch mixture, and whisk until sauce is rich and satiny. Reduce heat to ultra low and keep sauce hot until ready to plate.

  7. Grill filets over medium high heat (about 4 minutes per side for medium rare). Steaks are medium rare when you first begin to see a pearling of juices form on the surface of the steak. Remove steaks to a platter and tent with foil. Rest 5-7 minutes before plating. Serve with a generous ladle of the morel demi glace.

Wednesday, June 8, 2011

Warm Chicken Caprese Spinach Salad

Difficulty: SUPER EASY and FAST
Servings: 4

Nutrition Information:
Calories: 471
Protein: 44g
Carbohydrates: 41g (all clean); Fiber: 10g!
Monosaturated Fat 8g; Saturated Fat 4g;
Polyunsaturated Fat 2g

About This Recipe

This warm entree salad is an Italian taste treat--flavored with tomatoes, basil, and balsamic vinegar.  It's not only high in protein and low in calories and fat, it packs 10 whopping grams of dietary fiber.  Moreover, it has no starch, so it's a perfect quick and easy supper for anyone who is insulin resistant or diabetic.  Best of all, the taste is fantastic!


  • 4 Boneless Chicken Breast Halves
  • Montreal Chicken Seasoning
  • 2 Tablespoons Extra Virgin Olive Oil (EVOO) divided
  • 3 Cloves Garlic
  • 2 Baskets Red Grape Tomatoes (or 1 Basket Red and 1 Basket Yellow)
  • 1 (6 oz) Bag Baby Spinach Leaves
  • 1 (6 oz) Can Medium Ripe Black Olives (halved)
  • 1 (15.5 oz) Can Great Northern Beans (thoroughly rinsed and drained)
  • 2 (1 oz) Packages Fresh Basil (minced)
  • 1/2 Cup Minced Italian Parsley
  • 4 Tablespoons Balsamic Vinegar
  • 1/2 teaspoon each Salt and Freshly Ground Black Pepper (or to taste)
  • 1/2 Cup Parmesan Cheese (shredded or grated)


  1. Sprinkle Montreal Chicken seasoning on both sides of chicken breasts.

  2. Add 1 Tablespoon EVOO to a medium saute pan set over medium heat. Add the chicken breasts and saute about 10 minutes, turning once, until internal temperature is 165 degrees F. Transfer to a platter and tent with foil.

  3. In the same pan, add the second tablespoon EVOO and the pressed garlic, stir until aromatic. Add the Tomatoes, Beans, Black Olives, and salt and pepper. Saute 4-5 minutes and add the Balsamic vinegar. Remove from heat and stir in minced basil and parsley.

  4. Divide spinach leaves among 4 dinner plates.

  5. Slice chicken breasts on the bias and top each spinach bed with 1/4 of the chicken.

  6. Ladle the hot tomato/balsamic mixture over the chicken and garnish generously with Parmesan cheese.

Tuesday, May 31, 2011

Easy Oven Sweet Potato Fries

Difficulty:  EASY
Servings: 4-6

Nutrition Information
Calories: 173
Monosaturated Fat: 6.7g; Polyunsaturated Fat: 1.5g; Saturated Fat: 1.4g
Carbohydrates: 21.6; Fiber: 3g; Protein 1.5g

About This Recipe

Holy Beta Carotene, Batman! This recipe is rich in beta carotene, with each serving containing 348% of the RDA of Vitamin A.  Moreover, they are high in fiber, low in saturated fat, and contain a healthy portion of monosaturated and polyunsaturated fat.  Most of all they are tasty and very easy to make in a conventional oven.  Who says French Fries are bad for you?


  • 2-3 Pounds Sweet Potatoes (peeled and cut into fries)
  • 3-4 Tablespoons Extra Virgin Olive Oil
  • 1-1/2 to 2 teaspoons Garlic Salt
  • 3/4 to 1 teaspoon Freshly Ground Black Pepper


  1. Slice potatoes lengthwise into thick slices, and then slice each slice into strips. Cut the long strips in half crosswise.

  2. Place sweet potato strips into a large bowl, and drizzle with just enough EVOO to evenly, but liberally coat the fries.

  3. Season with half the garlic salt and pepper, toss, season with remaining garlic salt and pepper and toss again.

  4. Arrange fries IN A SINGLE LAYER on a baking sheet lined with either foil or a silicone baking mat. Do not lay them in more than a single layer, or they will steam in the oven instead of frying and you'll end up with mushy fries. Use two lined baking sheets if necessary.

  5. Roast fries in a preheated 375 degree F. oven for 45 minutes to 1 hour, turning once halfway through roasting.

Monday, May 16, 2011

Low Fat Fettuccine Alfredo with Grilled Chicken

Difficulty: EASY
Servings: 6

Nutrition Information For Sauce and Chicken (excluding pasta)
Calories: 329
Sat fat: 5g; polyunsaturated 1.5g; monosaturated 7g
Protein 37g; Carbohydrates 10g
Nutrition information for pasta varies by brand (see package for details)

About this Recipe

I was challenged by FoodieMama to create an Alfredo Sauce that trumped the taste and texture of her traditional high fat, heavy whipping cream and butter version.  Once again, the competitive Anabolic Gourmet rose to the challenge and created yet another crowd pleaser that is both low fat and tasty! Alfredo sauce is very easy and takes only minutes to prepare. This recipe uses fresh garlic, extra virgin olive oil, and fat-free half and half. The taste and texture is awesome, and no one would ever guess that this dish is low fat.  The seasoning for the chicken very much compliments the Alfredo Sauce.



  • 6 medium (about 6 oz. each) Boneless, Skinless, Chicken Breast Halves
  • 4 Cloves Garlic, peeled and smashed with the broad side of a chef's knife
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon ground nutmeg
  • Salt and freshly-ground Black Pepper to taste

Alfredo Sauce

  • 4 Cloves Garlic, pressed
  • 3 Tablespoons Extra Virgin Olive Oil
  • 2 Tablespoons All Purpose Flour
  • 2 Cups Fat-Free Half and Half
  • 1/2 Cup Skim Milk
  • 1 Cup Grated Parmesan Cheese
  • 1/4 teaspoon Ground nutmeg
  • Freshly grated black pepper to taste
  • 1 Pound Barilla Plus Multigrain Fettuccine or Bow Tie Pasta (For the ultimate in taste and nutritional value, try your hand at Body Builders' High Protein Fettuccine)
  • Shredded Parmesan Cheese for garnish


  1. Make spice mixture for chicken: Combine cinnamon, ginger, cloves, and nutmeg in a small cup and stir to thoroughly combine.
  2. Prepare Chicken: If chicken breasts are thick, flatten them some by pounding, rough side up, between two pieces of plastic wrap. Thoroughly rub both sides of each chicken breast with the smashed garlic cloves. Generously season both sides of chicken breasts with salt and freshly-ground pepper.  Last, lightly sprinkle both sides of each chicken breast with about 1/2 teaspoon of the spice mixture. Cover with plastic wrap and refrigerate until ready to grill.
  3. Grill chicken just until juices run clear and chicken is completely opaque. Do not over-cook or the chicken will be dry. Rest chicken breasts for 10 minutes and thinly slice on an angle.
  4. Prepare Alfredo Sauce: Into a medium saucepan set over medium heat, combine olive oil and pressed garlic. Saute until garlic bits are slightly softened (about 3 minutes). Add the flour and cook 3 minutes whisking constantly. Add the fat free half and half, plus the skim milk and bring just to a boil. Whisk in remaining ingredients and keep sauce warm until ready to serve.
  5. Cook pasta according to package directions, and thoroughly drain.
  6. Toss pasta with about 3/4 of the Alfredo sauce, divide pasta among 6 pasta bowls, top with sliced chicken, and drizzle with remaining sauce. Optionally garnish with additional shredded Parmesan cheese.

Friday, April 22, 2011

Best Ever Spaghetti and Meatballs

Best Spaghetti and Meatballs
Difficulty: EASY
Servings: 8

Nutrition Information--excluding pasta
Calories: 452
Protein: 33g
Carbohydrates: 28g; Fiber 6g
Fat: mono 6g; poly 1g; sat 9g
(See pasta package for Nutrition Information)

About this Recipe

Everyone loves good old-fashioned spaghetti and meatballs. These meatballs have a flavor similar to my Northern Italian Stuffed Pasta Shells and our family's homemade meat ravioli (recipe coming soon). For a quick after-work meal, cook this in your slow cooker--pair it up with a nice salad and maybe some whole-grain garlic bread, and you're good to go!


  • 1 Pound Ground Pork
  • 1 Pound Ground Sirloin
  • 1/2 Cup Parmesan Cheese
  • 1/2 Cup Italian Seasoned Bread Crumbs
  • 4 Cloves Garlic (pressed or finely minced)
  • 3 Large Eggs
  • 1-1/2 teaspoons Italian Seasoning
  • 1/2 teaspoon Dried Oregano
  • 1/4 teaspoon Ground Cloves
  • 1 teaspoon Ground Nutmeg
  • 1 teaspoon Salt
  • 1/2 teaspoon Freshly Ground Black Pepper
  • 1/4 Cup PACKED Minced Fresh Parsley

  • 5 Cloves Garlic (pressed)
  • 1 (12-oz) Can Tomato Paste
  • 4 (14.5-oz) Cans Crushed Tomatoes (or petite diced)
  • 2 teaspoons Salt
  • 1 teaspoon Freshly Ground Pepper
  • 1 Tablespoon Dried Basil (crushed)
  • 1 Tablespoon Italian Seasoning (crushed)
  • 1 teaspoon Dried Oregano (crushed)
  • 2 Dried Bay Leaves
  • 1/4 Cup Dry Red Wine
  • 1-1/2 Tablespoons Worcestershire Sauce
  • 2 (4-oz) Cans Button Mushrooms (stems and pieces are fine)

  • 1 Pound (about 1.25 14.5 oz boxes) Barilla Plus Pasta (comes in a yellow box).  Or try your hand at HOMEMADE HIGH PROTEIN NOODLES <--recipe here


  1. Make Meatballs: Preheat oven to 425 degrees F. Using clean hands, thoroughly mix together all the meatball ingredients in a medium bowl. Form mixture into 24 balls and place on a foil-lined baking sheet. Bake 15 minutes until meatballs are nicely browned on the outside.

    Mix all Meatball Ingredients Together in a Medium Bowl
    Form Meat Mixture into 24 Balls
    Brown at 425 degrees F. for 15 Minutes

  2. Make Sauce: Into a medium mixing bowl, stir together all sauce ingredients until thoroughly incorporated.

  3. Cook Sauce and Meatballs:
    Method 1:  Place browned meatballs into a 5 qt. or larger dutch oven with cover, pour the sauce over, cover and bake at 325 degrees F for 2-1/2 hours.

    Method 2:  Place browned meatballs into a large slow cooker, pour the sauce over, cover, and cook at low setting for 6-8 hours.

  4. Prepare one pound pasta according to package directions. Divide pasta among 8 pasta bowls, top with a generous ladle of sauce, and 3 meatballs. Garnish with freshly-grated Parmesano Reggiano Cheese.

Saturday, April 16, 2011

Grilled Prawns, Mediterranean Style

Grilled Butterflied Prawns, Mediterranean Style
Difficulty: EASY
Servings: 4

Nutrition Information:
Calories 390
Protein: 47g; Carbohydrates 4g.
Fat:  mono 8g; poly 3; saturated 3
Fiber: 0.5g

About This Recipe

I used Freshwater Prawns which are farm-raised (mostly in China) and imported.  They are readily available year round, but you can use any variety of very large (8-12 per pound) shrimp. To retain their full flavor, marinate and grill the shrimp with the SHELL ON. For more even cooking and to allow the marinade to better penetrate the prawns, I butterfly them as shown. We prefer these with drawn garlic butter (I use 75% lightly-salted butter to 25% extra virgin olive oil infused with 3 cloves of pressed garlic).

Mediterranean Style Grilled Prawns,
Grilled Marinated Asparagus, recipe here and Quinoa Pilaf, recipe here.


  • 2 Pounds Large (8-12 per lb.) Raw Freshwater Prawns SHELL ON
  • 4 Cloves Garlic (pressed)
  • 1/4 Cup Extra Virgin Olive Oil
  • 2 Tablespoons Red Wine Vinegar
  • 1 teaspoon Prepared Horseradish
  • 1/2 teaspoon Salt
  • 1 Pinch Red Pepper Flakes
  • 2 Tablespoons Tomato Paste
  • 1/2 Ounce (1/2 of a 1-oz pkg) Fresh Basil (minced)
  • 1/4 Cup Dry White Wine or Vermouth

Drawn Garlic Butter (Optional)
  • 3 Cloves Garlic Pressed
  • 6 Tablespoons Lightly Salted Butter
  • 2 Tablespoons Extra Virgin Olive Oil (EVOO)


  1. Prep Garlic Butter if using: In a small microwave-safe bowl, microwave garlic, butter, and EVOO until butter is melted. Stir and set aside to infuse until ready to serve shrimp. Rewarm at serving time.

  2. Butterfly Prawns: Using a paring knife, cut each prawn through the back about 3/4 of the way through the body. Turn the prawns over and press down as shown to create butterfly.

  3. In a small bowl whisk together all marinade ingredients.

  4. Place butterflied prawns and marinade into a zip top bag and refrigerate at least 4 hours (up to 24 hours), turning bag occasionally to evenly distribute marinade.

  5. Preheat BBQ to medium-high and grill prawns flesh-side down just until the shells begin to turn orange (about 2-3 minutes).

  6. Turn prawns shell side down, and continue grilling about 1-2 more minutes just until the flesh is opaque. DO NOT OVER COOK.

Easy Grilled Marinated Asparagus

Difficulty: SUPER EASY
Servings: 4-6

Nutrition Information
Calories: 60
Carbohydrates: 4g;
Protein 0.6g; Fat 2g; Fiber 1g

About this Dish

Garlic Expressions salad dressing is an easy and excellent marinade for asparagus. This particular marinade really brings out the sweetness of the asparagus.  Chilled marinated asparagus are also excellent raw or in salads.

Did you know that asparagus offers many health benefits? For example, asparagus is a natural diuretic and detoxifier, and is high in dietary fiber. Asparagus contains a phytochemical glutathione that has anticarcinogenic and antioxidant properties. It is an anti-inflammatory. Aspagagus is rich in vitamin B (folate) which is essential for a healthy heart heart (cardio-vascular system). Some consider asparagus an aphrodisiac, claiming it increases feelings of love and compassion.  Aphrodisiac or not, this great tasting side dish is sure to please even the fussiest eater.


  • 1 pound Fresh Asparagus (thin stalks preferred)
  • 1/3 Cup Garlic Expressions Salad Dressing


  1. Trim away and discard any tough woody stalk from the base of the asparagus stalks.

  2. Into a zip top bag, combine the asparagus and Garlic Expressions.  Seal, removing any air.

  3. Turn the bag a couple of times to thoroughly coat the asparagus spears with the dressing.

  4. Marinate in refrigerator for at least 4 hours, up to 24 hours.

  5. Preheat BBQ grill to high. Grill until spears are crisp tender, turning once; about 4-5 minutes. Do not over cook.

Monday, April 4, 2011

Cottage Cheese Dill Bread

Difficulty: EASY
Yield: 2 loaves (20 servings)

Nutrition Information
Calories: 119
Protein 7g; Carbohydrates 20g; Fat 0.6g


  • 2 packages (1/4 oz) Active Dry Yeast
  • 1/2 Cup Warm Water
  • 2 teaspoons Sugar
  • 2 Cups Lowfat Cottage Cheese
  • 1/2 Medium Red Onion Finely Minced
  • 1/2 Ounce Fresh Dill Weed Finely Minced
  • 1 teaspoon Baking Powder
  • 2 teaspoons Salt
  • 2 Scoops (1/2 cup) Unflavored Whey Protein Powder
  • 2 Large Eggs
  • 4-1/4 to 4-1/2 Cups Unbleached Flour
  • 2 Tablespoons Extra Virgin Olive Oil


  1. Pour water into a small bowl and add sugar. Sprinkle the yeast on top and set aside until it begins to foam.

  2. In a large mixing bowl, combine all remaining ingredients except flour. Mix thoroughly.

  3. Begin adding flour a cup or two at a time, mixing to incorporate.

  4. Using your hands (or your heavy duty mixer fitted with a dough hook) knead in the remaining flour until a soft dough is formed. Dough will be slightly sticky.

  5. Add the EVOO to the bottom of cleaned bowl and turn the dough a couple of times to coat it with the oil.

  6. Cover with plastic wrap and raise 1-1/2 to 2 hours until it has doubled in size.

  7. Punch the dough down and divide in two.

  8. Thoroughly spray two loaf pans with cooking spray. Place 1/2 of the dough into each loaf pan, cover loosely with plastic wrap and raise again until doubled (about 45 minutes).

  9. Bake 25-30 minutes in an oven preheated 350 degrees F.

Anabolic Raspberry Blast Angel Trifle

Difficulty: EASY
Servings: 8

Nutrition Information
Calories 123 (using sugar-free Jello);  159 (using regular Jello)
Carbohydrates: 10g (sugar free); 19g (regular)
Protein:  10g; Fat 2g; Fiber 3g

Health Benefits of This Recipe

Raspberries are high in ellagic acid. Research shows that this phenolic compound may help prevent cancer, inhibit the growth of cancer cells and stop the growth of some cancers. Raspberries also contain strong antioxidants--Vitamin C, quercetin, and gallic acid. Moreover, raspberries are packed with fiber and manganese. Manganese is a trace mineral that helps to keep your metabolic rate high, thus kicking up your "Fat Burning Machine". Frozen raspberries make it easy for you to enjoy this simple and great-tasting "guilt free" dessert year-round.


  • 1 3-Ounce Box Raspberry Jello (or one 0.3 oz. box Sugar Free)
  • 1 Packet Crystal Light Raspberry Ice ON THE GO (1 packet from 10/box)
  • 1 Cup Boiling Water
  • 4 Ounces Light Cream Cheese (Neufchatel)
  • 1 Cup Lowfat Cottage Cheese
  • 2 Scoops Vanilla Whey Protein Powder
  • 1 12-oz bag Frozen Raspberries (unsweetened)--Thawed
  • 1/2 of an 8-ounce Store Bought Angel Food Ring
  • 2-1/2 Tablespoons Raspberry Schnapps or Raspberry Liqueur
  • Light Cream and Fresh Raspberries for Garnish


  1. Dissolve Jello and Crystal Light in 1 Cup Boiling Water. Stir until dissolved and cool to room temperature.

  2. Into a food processor or blender, combine cream cheese, cottage cheese, and protein powder. Process until smooth. Add Cooled Jello mixture and blend until combined. Refrigerate 20 minutes until partially set.

  3. Cut or break angel food cake into small bite-size pieces and divide among 8 dessert dishes. Drizzle each serving of cake with 1 teaspoon raspberry liqueur.

  4. Remove the Jello mixture from the refrigerator and fold in the thawed raspberries.

  5. Top each serving of cake with about 1/2 Cup of the raspberry/Jello mixture.

  6. Cover dessert dishes with plastic wrap and refrigerate at least 2 hours.

  7. At serving time, garnish each with light whipped cream and a fresh raspberry.

Sunday, April 3, 2011

Strawberry Shortcake Protein Shake

Servings: 2
Difficulty: EASY

Nutrition Information
Calories 245
Protein 29g; Carbohydrates 22g;
Fat 2g; Fiber 3g


  • 1/4 Cup Quick Oats (uncooked)
  • 1/4 Cup Lowfat Cottage Cheese
  • 1 Tablespoon RAW Honey (or Oraganic Honey)
  • 2 Scoops Vanilla Whey Protein Powder
  • 1 Cup Skim Milk
  • 1/2 teaspoon Almond Extract
  • 1/4 teaspoon Pure Vanilla Extract
  • 6 Ounces Frozen Stawberries (unsweetened)


  1. Place all ingredients except strawberries into blender and blend completely.

  2. Add the frozen strawberries and blend until thick and creamy.

  3. Garnish with whipped light cream and a slice of strawberry.

Saturday, March 19, 2011

Some Great Anabolic Power Foods for Lent

Treat your palate to something different this Lenten Season. Spice it up with a few of these flavor-packed, longevity-enhancing Powerfoods.  Good for your mind, body, and soul.  And they taste great to boot!

Black Bean Dip with Homemade Tortilla Chips
For a heart-healthy appetizer, pair up this low-calorie Black Bean Dip with some homemade oven-baked tortilla chips. . .For the tortilla chips, simply brush some fresh corn tortillas with extra-virgin olive oil and sprinkle with garlic salt. Then use a pizza cutter to cut the tortillas into wedges and bake in a 400 degree F. oven for about 20 minutes until chips are crisp and golden-brown.

Creamy Salmon or Tuna Spread
This flavor-packed sandwich spread makes a great lunch, and also makes a great appetizer as a Pâté when served with crackers. . .A couple of my gym buddies say it's so good they eat it by the spoonful! Get the recipe here: Creamy Salmon Spread. You'll love it.  Plus it's loaded with longevity-enhancing, cancer-preventive ingredients.

Got Shrimp? Two Great Ideas
Flavor-packed Mediterranean Stir-Fried Shrimp over Quinoa Pilaf.  If you haven't yet tried Quinoa (pronounced KEEN-wah), you're missing out.  It is a highly-nutritious carbohydrate that will help you stay lean and maximize your energy levels at the same time. . .Plus it's very tasty, sort of a cross between brown rice, oatmeal and nuts all rolled into one.  It's a complete protein with all the essential amino acids. . .and a very friendly carbohydrate for anyone insulin-resistant.

If you prefer your shrimp over pasta, try this healthy-delight. . .Light and Lively Mediterranean Seafood Pasta.  This recipe is made with Dreamfield's low-carb pasta.  Big on Flavor, low on calories, and easy to prepare, the whole family will love it.

Fresh Fish that Doesn't Taste Fishy
Fresh fish--be it lake trout, white fish, or salmon--will catch a new reputation with your guests when you prepare this recipe.  Plus it's low-fat, high-protein and a powerhouse of cancer-fighting and longevity-enhancing ingredients. Try this Longevity Herb Crusted Lake Trout this Lenten season. This recipe works well with any fresh fish, such as salmon, lake trout, or white fish.

Great Salads--Pair up your Lenten Entrée with one of these Power Salads
Shirley's Black Bean Cardio Salad (with or without the tuna) is a great Tex-Mex favorite that is loaded with fiber and very heart-healthy. You can make this in minutes. This works great as a salsa dip as well.

Or, how about a big bowl full of everything that's good for you? Marinated Mediterranean Longevity Salad is a huge crowd pleaser. A reader Viki writes: "Fantastic recipe--one of my favorites. I've made this for a variety of functions and it has been an absolute hit every time! For those of you on the Weight Watchers Point Plus program, according to my calculations using the Weight Watchers e-tools, 1/2 cup of base = 4 points."

There you have it--Seven Lent-friendly ideas to wake up your taste buds and help you reshape your physique at the same time!


Tuesday, March 15, 2011

Creamsicle Protein Shooters

Difficulty: EASY EASY and FAST
Calories: 125
Servings: 4 (1/2 cup each)
Nutrition values vary a bit depending on your protein powder,
but you will get at least 22g. of protein per 1/2 cup serving

About This Recipe

Remember those creamsicles (ice cream filled popsicles) we used to buy as kids? Here is an extremely convenient way to get a lot of protein in one half-cup serving. Plus, the taste is remarkably like an old-fashioned creamsicle. To make this protein-rich treat easy to grab and go, I purchased an 8-pack of reusable 1/2 cup plastic containers with lids. You can throw one of these in your lunch bag or gym bag along with a plastic spoon and get that protein on the run, without having to worry about a shake breaking down on you if you don't consume it immediately.


  • 1 (0.3 ounce) Box Sugar-Free Gelatin (I like Orange, Cherry, Raspberry, Lemon, or Strawberry)
    or 1 (3 ounce) Box Regular Gelatin--adds 19g of sugar per serving

  • 3 Scoops Good-Tasting Vanilla Whey Protein Powder

  • 1/2 Cup (+/-) Fat Free Half and Half

  • 7/8 Cup Boiling Water


  1. In a 2-cup or larger glass measuring cup, dissolve the gelatin in 7/8 cup of boiling water. Stir until the gelatin is completely dissolved.

  2. Add three scoops of Vanilla Whey Protein and stir until all lumps disappear. A small whisk will make the protein powder dissolve much quicker. I don't use a blender for this job because the mixture expands and gets too foamy.

  3. Once the protein powder is dissolved, add enough fat free half and half to measure exactly two cups (about 1/2 cup).

  4. Pour the mixture into 4 1/2-cup containers, cover and chill until set.

Sunday, March 13, 2011

Kickazz Lowfat Anabolic Beef Stroganoff

Lowfat Beef Stroganoff
Lowfat Beef Stroganoff

Difficulty: EASY
Servings: 6 very generous servings

Nutrition Information
Calories: 835
Carbohydrates:33g, Protein: 65g
Fat: 34g; Fiber 5g

About This Recipe

Beef Stroganoff is ordinarily one of those high-fat, high-caloric meals over which your doctor will cringe. This recipe however, reduces the fat substantially by replacing sour cream and/or heavy cream with nonfat Greek yogurt and lowfat cottage cheese. Compared to "Tyler's Ultimate Beef Stroganoff" (, this recipe has half the calories, and less than 1/3 of the fat. Moreover, the addition of Rosemary and Thyme, garlic, and horseradish kicks up the cancer-preventive substances in this dish.

The nutrition information listed above is based on the use of Body Builders' High Protein Noodles (see below for the recipe). If you use store-bought egg noodles, it will likely reduce the protein and increase the carbohydrates, and may reduce the fat and calories. Consult the package label for details.

This recipe contains Rosemary which (either fresh, dried, or in extract form) when added to meats prior to cooking, significantly reduces the amount of heterocyclic amines (HCAs)--the cancer-causing chemicals that form when meats are heated to high temperatures. Rosemary is a source of two powerful antioxidants called rosmarinic acid and carnosic acid which are the components responsible for reducing HCAs from forming when meat is heated.

The horseradish in this dish is a rich source of Glucosinolates. A study from the University of Illinois shows that horseradish has substantial quantities of glucosinolates, compounds that have been shown to increase human resistance to cancer. "Glucosinolates increase the liver's ability to detoxify carcinogens and they may actually suppress the growth of existing cancerous tumors," said Mosbah Kushad, U of I associate professor of foodcrop systems. "And our analysis of various horseradish varieties shows they are a rich source of these compounds." Horseradish has approximately 10 times more glucosinolates than Broccoli, the next richest source.


  • 1 Cup Lowfat Cottage Cheese
  • 3/4 Cup Nonfat Greek Yogurt
  • 1 Clove Garlic Pressed or finely minced
  • 1 Tablespoon Dijon Mustard
  • 2 teaspoons Prepared Horseradish
  • 1 Tablespoon Lemon Juice
  • 1-1/2 Tablespoons Worcestershire Sauce
  • 1/2 teaspoon each Salt and Pepper

  • 3 Tablespoons Extra Virgin Olive Oil (EVOO)
  • 2 Pounds Beef Tenderloin, cut into 3-4 ounce Medallions
  • 2 Tablespoons All Purpose Flour
  • 2 Cloves Garlic, pressed or finely minced
  • 2 teaspoons Finely-minced Fresh Rosemary Leaves (or 1 tsp. dried)
  • 2 teaspoons Finely-minced Fresh Thyme Leaves (or 1 tsp. dried)
  • 1 Medium Onion, Sliced Thin and Separated
  • 8 Ounces Baby Bella (Crimini) Mushrooms, sliced or quartered
  • 8 Ounces Button Mushrooms, sliced or quartered
  • 1-1/3 Cups Low Sodium Beef Stock
  • 1/4 Cup Cognac or Brandy
  • Salt and Pepper to Taste
  • Minced Flat Leaf Parsley for Garnish
  • 1 Pound Egg Noodles, or try your hand at making Bodybuilders' High Protein Fettuccine


  1. Prepare Sauce: Into a small food processor or blender, combine all sauce ingredients and process until completely smooth. Set aside.

  2. Bring a large pot of salted water to a boil.

  3. Slice the beef tenderloin into 3-4 ounce medallions, season with salt and pepper and cut into 2" long strips. Dredge in flour. I use a ziploc bag for this--place the flour in the bag, add the beef, zip and shake.

  4. Into a dutch oven set over medium high heat, heat 2 tablespoons of EVOO and add the garlic, rosemary and thyme and heat 30 seconds until fragrant. Add the beef and saute 4-5 minutes or so, just until the meat juices appear. DO NOT OVERCOOK. Remove the beef strips and set aside.

  5. Add the 3rd tablespoon of EVOO to the dutch oven, followed by the onions and mushrooms. Lighly season with salt and pepper. Saute for 30-60 seconds, and add the cognac or brandy, plus half of the beef stock. Deglaze the pan, scraping up any browned bits. Add the remaining beef stock and reduce liquid by half (about 10 minutes) until sauce is slightly thickened.

  6. While the mushroom mixture is reducing, drop your pasta into the water and cook until al dente.

  7. When the mushroom sauce is reduced, return the beef strips to the sauce and stir until heated through. Add the cream sauce from step one, taste and add more salt and pepper if needed.

  8. Serve atop a bed of noodles and garnish with minced flat leaf parsley.

Saturday, March 12, 2011

Mediterranean Stir-Fried Shrimp on Quinoa Pilaf

Mediterranean Shrimp on Quinoa
Mediterranean Shrimp on Quinoa

Difficulty: EASY
Servings: 6

Nutrition Information
Calories 490
Carbohydrates 47g; Protein 43g
Fat 10g; Fiber 7g

About this Recipe

Easy to make and huge on flavor, this nutrition powerhouse is loaded with "good for you" ingredients. Quinoa (pronounced KEEN-wah) is the most nutritious of all grains--it's high in fiber, a good source of iron and has all 8 essential amino acids. Moreover, it has a very LOW glycemic index so it's a great rice substitute for folks with blood sugar issues. Basil is a rich source of antioxidants--gram per gram it has more antioxidant content than dark chocolate, blackberries, strawberries or blueberries. Basil has also been shown to have several compounds which work together to prevent cancer. In several laboratory studies, GARLIC has also been shown to block the growth of cancer cells. A study of nearly 42,000 women conducted at University of Minnesota School of Public Health, found those who ate more than one serving of garlic (1 fresh clove or 1 shake of powder) per week were 35% less likely to get colon cancer than those who ate none. You can make this one-dish meal in less than 30 minutes, and the whole family will love it.


Quinoa Pilaf
  • 1-1/2 Cups Quinoa (I used Bob's Red Mill Oraganic, which is pre-rinsed)
  • 1/2 Cup Minced Onion
  • 1 Cup Fresh Button Mushrooms (diced)--remainder of 8-oz. package used in stir fry.
  • 2 Cloves Garlic (pressed)
  • 1 Tablespoon Extra Virgin Olive Oil (EVOO)
  • 3 Cups Low Sodium Chicken or Vegetable Stock
  • Salt and Pepper to Taste

Shrimp Stir Fry
  • 2 Tablespoons Extra Virgin Olive Oil (EVOO)
  • 2 Pounds Large Raw Shrimp (25 or so per lb)
  • 5 Cloves Garlic (pressed)
  • 1/4 teaspoon Dried Red Pepper Flakes
  • 1 Tablespoon Fresh Thyme Leaves finely minced (or 1 teaspoon dried)
  • 1 Cup Dry White Wine (or vermouth)
  • Remaining Mushrooms from an 8-oz package (one cup of which was used in Quinoa)
  • 1 (1-ounce) Package Fresh Basil (minced)
  • 1 (28-ounce) Can Petite Diced Tomatoes (drained, liquid discarded)
  • 1 (2.25-ounce) Can Sliced Black Olives
  • 1 (9-ounce) Bag Fresh Baby Spinach Leaves
  • Shredded Parmesan Cheese to taste


Prepare Quinoa Pilaf:
  • Into a medium sauce pan, saute the onion, garlic, mushrooms, salt and pepper in the EVOO until softened (about 5 mins). Add the stock and quinoa. Cover and simmer over medium-low heat for 15-20 minutes.

Meanwhile, Prepare the shrimp stir Fry:
  1. Into a large deep saute pan or dutch oven set over medium-high heat, quickly seer the shrimp in 2 Tablespoons EVOO until they just turn pink, turning once. Season lightly with salt and pepper while cooking. Remove shrimp from the pan, leaving olive oil behind.
  2. Add the garlic, red pepper flakes, minced thyme, and mushrooms to the remaining EVOO, stir until fragrant (about 30 seconds). . .Add the white wine and boil until reduced by half--about 7 minutes. Add the drained tomatoes and reduce another 3 minutes.
  3. Add minced basil, black olives, and reserved shrimp. Heat for 30-60 seconds until shrimp are heated through. Fold in the bag of baby spinach until wilted (another 30-60 seconds).
  4. Serve over a bed of quinoa pilaf with plenty of the flavorful juice. Garnish with a small handful of shredded Parmesan cheese.

Monday, March 7, 2011

Longevity Herb Crusted Lake Trout

Longevity Herb Crusted Fish
Longevity Herb Crusted Fish
Difficulty:  EASY
Servings:  6 (8 oz. servings)
Nutrition Information
Calories 538
Fat:  Saturated 5g, Polyunsaturated 1.2g, Monosaturated 5g.
Carbohydrates 5g, Protein 65g

About this Recipe

This is an EASY EASY high protein meal.  Yesterday when I went to Peterson's Fish Market, I questioned the Peterson boy who waited on me as to the freshness of the fish. He assured me that the fish I was buying today, slept in Lake Superior last night! Always buy the freshest fish possible. This recipe has no fishy taste, and the seasonings are loaded with lots of life-extending nutrients.

Horseradish, for example, is a rich source of Glucosinolates. these compounds have been shown to increase human resistance to cancer. "Glucosinolates increase the liver's ability to detoxify carcinogens and they may actually suppress the growth of existing cancerous tumors," said Mosbah Kushad, University of Illinois  associate professor of foodcrop systems. "And our analysis of various horseradish varieties shows they are a rich source of these compounds." Horseradish has approximately 10 times more glucosinolates than Broccoli, the next richest source.

Dill is high in monoterpenes, also shown to have anti-cancer activity. Monoterpenes activate an enzyme called gluthathione-S-tranferase. When these components come in contact with oxidized molecules which would harm our body they become attached to them and neutralize the damages, working particularly hard against certain carcinogens such as benzopyrenes found in cigarette, incinerator and grill smoke.


  • 3 Pounds Fresh Lake Trout Fillets
  • 1/4 Cup Blanched Almonds (toasted and coarsely ground)
  • 1/4 Cup Grated Parmesan Cheese
  • 1 Tablespoon Prepared Horseradish
  • 2 Tablespoons Dijon Mustard
  • 1/4 Cup Italian Bread Crumbs
  • 1/2 Ounce FRESH Dill Weed (Finely Minced)
  • 3 Scallions Finely Minced
  • Juice of 1/2 of a Lemon
  • Salt and Freshly Ground Pepper
  • 2 Tablespoons Extra Virgin Olive Oil


  1. Preheat oven to 400 degrees Fahrenheit, and line a baking sheet with aluminum foil.
  2. In a small mixing bowl combine almonds, Parmesan cheese, horseradish, dijon mustard, bread crumbs, dill, scallions, and lemon juice.  Mix thoroughly until all ingredients are thoroughly blended, and a coarse meal is formed.
  3. Arrange fish fillets skin side down on the foil-lined baking sheet and liberally brush the fillets with olive oil and season with salt and freshly ground pepper.
  4. Sprinkle fish fillets with all of the crust mixture and press gently to adhere.
  5. Bake about 18-20 minutes or just until the fish flakes when tested with a fork. Do not over bake.

Sunday, March 6, 2011

Banana Coconut Cream Pie--Anabolic Version, Sugar Free

Difficulty: Easy-Medium
Servings: 8
Nutrition Information
Calories: 426
Protein 15g; Carbohydrates 25g
Fat 32g; Fiber 8g



  • 12 ounces Unsweetened Coconut
  • 1/4 Cup Erythritol Crystals (powdered)
  • 2 Tablespoons Virgin Coconut Oil Melted
  • 2 Egg Whites


  • 1-1/2 Cups Unsweetened Coconut (toasted)
  • 2 Medium Bananas (sliced)
  • 3 Cups Skim Milk
  • 3 Scoops Vanilla Whey Protein Powder
  • 2/3 Cup Erythritol Crystals
  • 1/8 teaspoon Pure Liquid Stevia Extract
  • 1/2 teaspoon salt
  • 2-1/2 Tablespoons Cornstarch
  • 1-1/2 teaspoons Pure Vanilla Extract
  • 4 Egg Yolks


Make Crust

  1. In a small coffee grinder or blender, pulverize the erythritol crystals until it resembles cocaine.
  2. Combine 12 ounces coconut, the coconut oil, the powdered erythritol, and 2 egg whites in a bowl. Mix until all ingredients are thoroughly combined.
  3. Thoroughly spray a deep 9-inch glass or ceramic pie plate with cooking spray and press coconut mixture into the pie plate.
  4. Bake at 325 degrees F for 30-35 minutes. Check crust halfway through baking time. If the edges are getting too brown, shield the edge with a small strip of aluminum foil.

Make Filling

  1. Measure 1-1/2 Cups of Unsweetened Coconut onto a baking sheet and toast in the oven until golden brown (about 15 minutes). Cool to room temperature.
  2. Into a small bowl, whisk the egg yolks slightly and set aside.
  3. Into a heavy medium saucepan, combine 2/3 cup erythritol, cornstarch, salt, protein powder, skim milk, and stevia extract. Whisk constantly over medium heat (NO HIGHER) until mixture thickens and just begins to boil. Mixture will scorch easily, so stirring constantly is a must.
  4. Gradually whisk half of the hot milk mixutre into the egg yolks to temper. This will prevent the eggs from cooking too quickly and curdling your filling.
  5. Gradually whisk the egg mixture back into the saucepan of milk mixture still over medium heat. Return to the boiling point whisking constantly. Remove from heat, stir in vanilla and 1-1/4 cups toasted coconut. Press a piece of plastic wrap onto the top of the custard to prevent skin from forming, and cool to room temperature.
  6. Into the baked pie shell, slice 1 banana to cover the bottom. Layer half the custard mixture over the bananas. Repeat with one more layer of bananas and all the remaining custard. Chill pie for at least 4 hours.
  7. At serving time, garnish the top with light whipped cream and sprinkle with remaining 1/4 Cup Toasted Coconut.

Monday, February 28, 2011

Oatmeal Raisin Cookie Protein Shake--HOLY COW!

Difficulty: EASY
Servings: 1
Nutrition Information
Calories: 399
Protein: 34g;
Carbohydrates: 59g (sugars 38g)
Fat 7g; Fiber 3.2g

About this Recipe

HOLY COW, you have to try this! This shake REALLY tastes like Homemade Oatmeal Raisin Cookies. I think it's my new favorite. And it's great post-workout, as it has some sugar. I used a whole tablespoon of brown sugar and it was plenty sweet--you could easily get by with less, thus cutting the carbs and calories some, or omit the raisins.


  • 1/4 Cup Raw Oatmeal (I used quick)
  • 1 Tablespoon Packed Brown Sugar (you could use splenda, or cut this back)
  • 1 Tablespoon Raisins
  • 1 Tablespoon Chopped Nuts--pecans, walnuts, almonds (take your pick)
  • Dash of Salt
  • 1/4 teaspoon Ground Cinnamon
  • 1/8 teaspoon Imitation Butter Flavor (supermarket spice isle)
  • 1/8 teaspoon Vanilla Extract
  • 1 Heaping Scoop Vanilla Protein Powder
  • 3/4 Cup Skim Milk
  • 1 Big Handful of Ice Cubes


  1. Place all ingredients into blender except ice cubes and blend until smooth.
  2. Add Ice Cubes and blend until thick and creamy.
  3. Garnish with chopped nuts.

Pumpkin Spice Protein Shake

Difficulty: EASY
Servings: 1
Nutrition Information
Calories 298
Protein 41g;
Carbohydrates 26g (sugars 13g)
Fat 3.5g; Fiber 5g


  • 1/2 Cup Solid Pack Pumpkin
  • 1/2 Cup Lowfat Cottage Cheese
  • 3/4 teaspoon Ground Cinnamon
  • 1/2 teaspoon Ground Nutmeg
  • 1/8 teaspoon Ground Cloves
  • 1/8 teaspoon Ground Allspice
  • 1/2 Cup Skim Milk
  • 1 Scoop Vanilla Whey Protein Powder
  • 1-2 Packets Sweetener (I like Stevia or Truvia)
  • 1 Big Handful of Ice Cubes


Place all ingredients into a blender and blend until smooth and creamy. Garnish with whipped cream.

Saturday, February 26, 2011

Anabolic Apple Pumpkin Spice Muffins--Sugar Free

Difficulty: EASY
Yield: 24 muffins (1 per serving)
Nutrition Information
Calories: 115
Protein 5g; Carbohydrates 5g;
Fat: Sat. 1g; Polyunsat. 2g; Monosat. 4g
Fiber: 1.5g

About this Recipe

Pumpkin is not just for Thanksgiving.  Solid-pack canned pumpkin is loaded with nutrients, anti-aging and disease-fighting properties, and fiber. The alpha-carotene and beta-carotene found in pumpkin are potent antioxidants. They are pro-vitamin A carotenoids, meaning the body converts them to vitamin A. Vitamin A promotes healthy vision and ensures proper immune function. The beta-carotene in pumpkin may also reverse skin damage caused by the sun and act as an anti-inflammatory. Alpha-carotene is thought to slow the aging process and also reduce the risk of developing cataracts and prevent tumor growth. Carotenoids also boost immunity and lessen the risk of heart disease.

Sweetened with erythritol and liquid stevia extract, these sugar free muffins are great as a quick snack or breakfast on the run. The cheapest source for erythritol crystals and liquid stevia I have found is at (links:  erythritol, liquid stevia). Use referral code KOQ452 when you check out and get $5 off your first order.

Shirley says these muffins taste like something you'd get at Starbuck's (can I say that?). You'd never know they're healthy nor would anyone think they're sugar free.


  • 2 Tablespoons All Purpose Unbleached Flour
  • 1/2 Cup Erythritol Crystals (for non-sugar free version, substitute 1/2 cup white sugar)
  • 2 teaspoons cinnamon
  • 2 Tablespoons softened butter

Muffin Batter
  • 1-3/4 Cups Erythritol Crystals
  • 3/4 teaspoon Pure Liquid Stevia Extract
  • 1/2 Cup Very Hot Tap Water
    (for sugar version, substitute 2-1/4 cups sugar for erythritol and stevia)
  • 1 (14 oz) Can Solid Pack Pumpkin
  • 4 Large Eggs
  • 3/4 Cup Canola Oil
  • 5 Scoops Vanilla Whey Protein Powder
  • 1-3/4 Cups All Purpose Unbleached Flour
  • 2 teaspoons Baking SODA
  • 3/4 teaspoon Salt
  • 1-1/2 teaspoons Cinnamon
  • 1 teaspoon Nutmeg
  • 1 teaspoon Ground Cloves
  • 1/4 teaspoon ground allspice
  • 2 Cups Granny Smith Apples (about 3 medium)--peeled, cored and diced.


  1. Make the topping: in a bowl blend the flour, erythritol, cinnamon and butter until mixture resembles coarse meal.

  2. Preheat oven to 325 degrees F. Thoroughly spray two full size muffin pans (24 muffin cups total) with non-stick cooking spray.

  3. Into a large bowl, mix together the erythritol, hot tap water and stir to start dissolving erythritol. Add eggs, pumpkin, canola oil and stevia. Whisk to thoroughly combine.

  4. Into a medium bowl, mix together the flour, protein powder, salt, baking soda, and spices.

  5. Stir the dry ingredients into the wet a little at a time until all dry ingredients are fully incorporated. Stir in the diced apples.

  6. Divide batter among 24 muffin cups (cups will be almost full). Top each with the topping mixture and bake for 30-35 minutes.

Sunday, February 20, 2011

Light and Lively Mediterranean Seafood Pasta--Low Carb

Difficulty: EASY
Servings:  6 generous
Nutrition Information
Calories: 411
Fat: 15g; Carbohydrates 19g; Protein 50g
Fiber:  6g


  • 3 Tablespoons Extra Virgin Olive Oil
  • 1 Pound Medium-sized Raw Shrimp (peeled and deveined)
  • 1 Pound Frozen Bay Scallops (thawed and drained)
  • 1 (10 ounce) Can Baby Clams (Drained--Juice Reserved)
  • 8 Ounces Fresh Button Mushrooms (sliced or quartered)
  • 6 Cloves Garlic (pressed or finely minced)
  • 1 Bunch Green Onions, Halved lengthwise, then cut on the bias into 2" long strips
  • 1 Pint Cherry or Grape Tomatoes Halved
  • 1 (14 ounce) Can Artichoke Hearts (quartered)
  • 4.5 Ounces Fresh Baby Spinach (1/2 of a 9 oz. bag), coarsely chopped
  • 1 Cup Dry White Wine
  • Juice of 1-1/2 Lemons
  • 1-1/2 Tablespoons Cornstarch
  • 1-1/2 Tablespoons Fresh Thyme Leaves (minced) or 1-1/2 teaspoons dried
  • 1 Tablespoon Fresh Oregano Leaves (minced) or 1 teaspoon dried
  • Salt and Fresh Ground Pepper to taste
  • 1/2 teaspoon Red Pepper Flakes
  • 1 (13.25 oz) Box Dreamfield's Angel Hair Pasta (reduced carb pasta)
  • 1 (6 oz) Bag Shredded Asiago Cheese (or more to taste--I like more)
  • 1/3 Cup Minced Italian Parsley


  1. In a 2-cup glass measuring cup, combine the white wine, lemon juice, reserved clam juice, and cornstarch. Set aside.

  2. Bring a pot of salted water to a boil.

  3. Into a large deep sauté pan or dutch oven, sauté the mushrooms in olive oil over medium-high heat until mushrooms give up most of their liquid.

  4. Add shrimp, scallops, clams, and garlic and sauté just a couple minutes until shrimp begin to turn pink.

  5. Add onions, artichoke hearts, tomatoes, thyme, oregano, salt, and pepper, and red pepper flakes. Sauté a couple more minutes until onions begin to soften.

  6. At this point drop your pasta into the boiling water. It only takes 5 minutes.

  7. Stir the wine mixture and add to the sauté. Bring to a boil, and cook until sauce is just slightly thickened (about 2 minutes). Shut off the heat, and stir in the chopped spinach and half of the Asiago Cheese.

  8. Drain the pasta and return to the pot. Stir in the sauté mixture to completely coat noodles with the sauce. Add most of the minced parsley, reserving just a little for garnish.

  9. Divide seafood pasta among 6 shallow pasta bowls. Garnish with remaining Asiago cheese and parsley.

Saturday, February 19, 2011

Chocolate-Peanut Butter Cup Protein Shake

Difficulty: EASY
Nutrition Information
Calories: 348
Protein: 38g; Carbohydrates: 22g; Fat: 12g
Fiber: 2.5g

Having always been a big Reese's fan, especially of those chocolate peanut butter eggs at Easter, this is my all-time favorite post-workout protein shake.  I'd rather have one of these than ice cream.


  • 1 Cup Skim Milk
  • 1 Heaping Scoop Chocolate Whey Protein
  • 1.5 Tablespoons Natural Peanut Butter
  • 1 Packet Sweetener (I like Stevia)
  • 10 Ice Cubes


  1. Place first 4 ingredients in blender and blend until smooth.

  2. Add ice cubes and continue blending until thick and creamy.

Blueberry Cheesecake Protein Shake

Difficulty:  EASY
Servings: 1
Nutrition Information
Calories: 303
Protein: 40g
Carbohydrates: 28g  
Fiber: 4.2g


  • 1/2 Cup Lowfat Cottage Cheese
  • 1/2 Cup Skim Milk
  • 1 Tablespoon Fresh Squeezed Lemon Juice
  • 1/4 teaspoon Grated Lemon Zest (optional)
  • 1/2 teaspoon Almond Extract
  • 1 Scoop Vanilla Whey protein powder
  • 10 Drops Liquid Stevia or 2 packets of artificial sweetener
  • 3/4 Cup Frozen Blueberries


  1. Into your blender combine all ingredients except blueberries and blend until completely smooth.
  2. Add frozen blueberries and a handful of ice cubes and blend until thick and creamy.

Sunday, February 13, 2011

Anabolic Chocolate-Amaretto Cheesecake Mousse--The Dessert of Champions!

Chocolate-Amaretto Cheesecake Mousse
Difficulty:  EASY
Servings:  6 (half cup each)
Nutrition Information
Calories: 276; Carbohydrates 16g; Protein 26g.
Fat:  9.5g saturated; 0.2g polyunsaturated; 2.3g monosaturated
Fiber:  3.5g

About this Recipe

Just in time for Valentine's Day!  This is an awesome sugar-free high-protein anabolic dessert. No one will know it's sugar free, nor that it contains cottage cheese.  For the protein powder, be sure to use a GOOD TASTING quality protein powder--If the protein powder tastes bad, so will the dessert.  You can make this with sugar if you wish, but note that sugar increases the calories by almost 100 and more than triples the carbohydrates--the dirty kind of carbs.  The sugar-free option uses both liquid stevia and erythritol crystals.  I get them both at (links:  erythritol, liquid stevia).  Use referral code KOQ452 when you check out and get $5 off your first order.

Health Benefits of this Recipe

From  Why is chocolate healthy? Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables. These benefits are from flavonoids, which act as antioxidants. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease. Dark chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries). Flavonoids also help relax blood pressure through the production of nitric oxide, and balance certain hormones in the body.

Erythritol is a zero calorie sweetener that adds bulk to recipes like sugar does, but it's only about 70% as sweet as sugar.  Therefore, most recipes using erythritol will add another sweetener like stevia to compensate.  Neither of these sweeteners have any calories, nor will they spike blood sugar (safe for diabetics), nor will they cause gastric upset like many sugar alcohols.


  • 8 Ounces Light Cream Cheese (Neufchatel)
  • 1 Cup Lowfat Cottage Cheese
  • 4 Scoops of your Favorite Chocolate Whey Protein Powder
Sugar-Free Version
  • 2/3 Cup Erythritol Crystals
  • 1/2 teaspoon Pure Liquid Stevia Extract
Sugar Version
  • Substitute 1 Cup powdered sugar for the erythritol and stevia
    (sugar version increases carbohydrates to 38g and calories to 371 per serving)

  • 3 Ounces Unsweetened Baking Chocolate (coarsly chopped)
  • 1/3 Cup Fat Free Half and Half
  • 1 teaspoon Instant Coffee or Instant Espresso
  • 1/2 teaspoon Almond Extract
  • 1/2 teaspoon Vanilla Extract


  1. Using a coffee grinder or blender, pulverize the erythritol crystals into a powder.  If your coffee grinder is small, you will need to process in two batches.  2/3 cup of erythritol crystals will yield about a cup of powdered erythritol. Use all of it in this recipe.  Pulverizing the erythritol will make it dissolve much better.

  2. Into a small microwave-safe bowl, combine the chocolate and the powdered erythritol.

  3. Into a glass microwave-safe measuring cup, combine the instant coffee and the half and half.  Microwave until boiling (about 1 minute 20 secs), stir, and pour the boiling half and half mixture over the chocolate and erythritol.  Stir to completely dissolve erythritol.  Let stand until chocolate is melted.  If necessary, return the chocolate mixture to the microwave for 1-2 minutes to fully melt chocolate.  Cool to room temperature.  Stir.

  4. Into a food processor bowl fitted with the knife blade, blend cream cheese, cottage cheese and protein powder until very smooth.

  5. Add the cooled chocolate mixture, stevia, almond extract and vanilla.  Blend until all ingredients are fully incorporated and mixture is satiny.

  6. Divide mousse among 6 dessert cups, cover with plastic wrap and refrigerate at least 4 hours (or overnight).

  7. Optionally garnish with whipped cream, toasted almonds, and a fresh raspberry just before serving.

Friday, February 11, 2011

Mango Tango Chicken Salad for Two

Difficulty: EASY
Servings: 2
Nutrition Information
Calories:  456
Protein:  54g; Carbohydrates 38g; Fiber 5.2g
Fat:  Saturated 1.8g; Polyunsaturated 1.6g; Monosaturated 5.7g
Weight Watcher Points Plus: 11

About this Recipe

The combination of spices used in seasoning the chicken breasts and the dressing marry with the mango extremely well.  This is an easy and quick healthy entree salad with a zesty low fat dressing.


Spice Mixture

  • 2 teaspoons Ground Ginger
  • 1 teaspoon Ground Cinnamon
  • 1/4 teaspoon Ground Cloves


  • 2 Large Boneless Skinless Chicken Breasts (6-8 ounces each)
  • 2 Cloves Garlic (Smashed with the broad side of a chefs knife)
  • Salt and Freshly Ground Pepper to Taste
  • 1/2 of the Spice Mixture


  • 1 English (or Hot House) Cucumber (peeled, seeded, and julienned)
  • 1 Large Red Bell Pepper (seeded and julienned)
  • 3 Green Onions, finely minced
  • 1 Ripe Mango, peeled and julienned
  • 1 Cup Packed Baby Spinach Leaves
  • Salt and Pepper to taste
  • 2 teaspoons Extra Virgin Olive Oil


  • 1 Mango, peeled and cut into chunks
  • 1 Tablespoon Raw or Organic Honey
  • 1/4 Cup Fresh Squeezed Orange Juice (Juice of one Medium Orange)
  • 2 Tablespoons Wine Vinegar (red or white)
  • 1 Tablespoon Extra Virgin Olive Oil
  • Salt and Freshly Ground Pepper to taste
  • 1/2 of the Spice Mixture


  1. Into a small condiment cup, thoroughly mix together the Ginger, Cinnamon, and Cloves and set aside.
  2. Prep the Chicken: If your chicken breasts are thick, flatten them some by pounding (smooth side down) between two pieces of plastic wrap. Thoroughly rub both sides of each chicken breast with the smashed garlic cloves.  Season both sides with salt and freshly ground pepper and HALF of the spice mixture. Set aside.
  3. Make the Dressing:  Put all ingredients into a blender, including the other HALF of the spice mixture and puree until smooth. If dressing is too thick, add a little more orange juice. This recipe will make more dressing than you will likely need for both salads. Dressing will keep in a covered container in the refrigerator for a week.
  4. Cook the Chicken: Grill or broil the chicken breasts just until cooked through (about 4-5 minutes on each side). Meat should not be pink and juice should run clear when slashed with a knife. Rest chicken breasts 10 minutes after cooking.  Great on the George Foreman grill also, if you have one.
  5. Prep the Salad:  Into a large bowl, combine all salad ingredients and toss to combine.
  6. Thinly slice the chicken breasts into strips. Divide the salad mixture between two dinner plates, and top each salad with half of the chicken strips. Serve with the mango tango dressing on the side.