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

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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.

Ingredients

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• 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

Directions

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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










Ingredients

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• 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

Directions

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

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

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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 iherb.com (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.

Ingredients

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Topping

• 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.

Directions

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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.

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

Ingredients

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• 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

Directions

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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.

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.

Ingredients

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• 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

Directions

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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  
Fat:4g
Fiber: 4.2g








Ingredients

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• 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

Directions

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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.

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

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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 iherb.com (links:  erythritol, liquid stevia).  Use referral code KOQ452 when you check out and get $5 off your first order.

Health Benefits of this Recipe

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From about.com:  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.

Ingredients

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• 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

Directions

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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.

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

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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.

Ingredients

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Spice Mixture

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

Chicken

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• 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

Salad

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• 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

Dressing

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• 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

Directions

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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.

Northern Italian Stuffed Pasta Shells

Difficulty: EASY
Servings: 12
Nutrition Information
Calories: 590
Protein 52g; Carbohydrates 50g; Fiber 5g
Fat: Sat 10g; Polyunsaturated 0.2g; Monosaturated 2g

About This Recipe

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Loaded with flavor, age-defying lycopene, and antioxidant-rich herbs, this dish is a favorite of young and old alike.  Note from the nutritional information that these shells are almost a perfect 40/40/20 split between Protein, Carbs and Fat. The recipe makes two (9x13) baking pans, each with 6 generous servings. Filled unbaked shells can be frozen for up to a month. I always make two pans and freeze one for a later date if not entertaining a crowd.

Ingredients

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• 2 Tablespoons Extra Virgin Olive Oil
• 3 (10 oz.) Packages Frozen Chopped Spinach (thawed, and squeezed dry)
• 3 Pounds Ground Round (the leanest you can find)
• 1 (8 oz.) Package LIGHT Cream Cheese (Neufchatel)
• 1 (24 oz.) Carton Lowfat Cottage Cheese
• 2 Large Onions Diced
• 4 Large Garlic Cloves (finely minced or pressed)
• 3 teaspoons Italian Seasoning
• 2 teaspoons Ground Nutmeg
• 1/2 teaspoon Ground Cloves
• Salt and Fresh Ground Pepper to taste
• 2 (5 oz.) Packages Shredded Parmesan Cheese (or 10 oz. of Grated Parmesan Cheese)
• 3 Large Eggs
• 1-1/2 (12 oz.) Packages Jumbo Pasta Shells
• 6 Cups of Your Favorite Bottled Meatless Tomato Pasta Sauce (I like Classico, Tomato Basil--see Amazon link below)

Directions

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1. In a dutch oven set over medium heat, saute onions and garlic in the EVOO until translucent. Remove to a bowl and set aside.
   
2. In the same pan, brown the ground round, breaking it up with a fork. Drain off any fat. Reduce heat to medium-low.
   
3. To the beef, add the spices, salt and pepper to taste, and mix thoroughly.
   
4. Next add the onions and garlic, cottage cheese, cream cheese, and 5 ounces (half) of the Parmesan cheese. Stir over medium-low heat until the cheeses are melted and the mixture is nice and creamy.
   
5. Add the thawed and drained spinach and mix until thoroughly incorporated.  Taste and adjust seasonings as desired.
   
6. Cool slightly, add the eggs, and mix well.
   
7. Cook pasta shells according to package directions until al dente. Drain and cool slightly.
   
8. Thoroughly spray TWO 9x13 baking dishes with nonstick cooking spray.
   
9. Preheat oven to 350 degrees F.
   
10. Evenly coat the bottom of each baking dish with 1.5 Cups (3 cups total) of the Pasta Sauce.
    
11. Stuff shells with the filling mixture and place half the shells into each pan, open side up.
    
12. Drizzle remaining pasta sauce over the shells and sprinkle remaining Parmesan cheese over both pans of shells.
    
13. Bake shells (covered with foil that has been sprayed with cooking spray) for 1 hour.

Crowd-Pleasing Power Foods for Superbowl Sunday

On the cusp of Superbowl XLV, I know you're already racking your brain over what food to serve!  Relax.  But whatever you do, don't limit yourself to boring Brats, Beer, and Chips. Introduce your Superbowl guests to some awesome-tasting powerfoods. Here are three Anabolic food options that you can prepare in advance. Most importantly, your party guests will be lining up for seconds and thirds!


Option 1

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Try these tasty meat, spinach, and cheese-stuffed Northern Italian Stuffed Pasta Shells, and then score again with your guests by pairing it up with with Marinated Mediterranean Longevity Salad and some multigrain garlic bread.  Everyone loves Italian!  This is an EASY touchdown that will have the fans roaring.

Option 2

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How about the ever-popular Tex-Mex Favorite of many Super Bowl parties--Anabolic White Bean Chili with Grilled Chicken. This hearty pot of goodness can stand alone as a one dish meal that you can prepare in 30 minutes or less.  When Tim and Anne Miller used to live in Chassell, they would request that I prepare this Superbowl favorite year after year.

Option 3

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Another Tex-Mex favorite that will have them begging for more. . .Champion Chicken Enchiladas. Although this too can stand on its own as a one-dish meal, it works very well paired with Shirley's Black Bean Cardio Salad (with or without the tuna).

There you have it. . .Three very tasty, healthy, and easy to prepare menu options for your Superbowl Party.  Add a nice assortment of beers, wine and soft drinks; and when your guests offer to bring something, ask for an appetizer, or cookies and bars for dessert.  This year's bowl game may not have cheerleaders on the screen, but the fans in your living room will be cheering for the cook!

And don't forget. . .When the party is over and you have done your touchdown dance, post a comment to let us know how things turned out.


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