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

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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.

Ingredients

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• 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

Directions

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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.

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

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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.

Ingredients

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• 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

Directions

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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.

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

Ingredients

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Crust

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

Filling

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• 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

Directions

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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.

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.

Pannukakku (Finnish Pancake)--Kicked up Anabolic Version

Difficulty:  EASY
Servings: 6
Nutrition Information
Calories:  314
Carbohydrates 27g; Protein 24g.
Fat:  Saturated 7g; Polyunsaturated 1g; Monosaturated 4g

Hyvää Heikinpäivä!

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In honor of Heikinpäivä (Saint Henrik’s Day), I have chosen to upload a kicked up anabolic version of Panukakku (A custard-like Finnish pancake). Even Paavo Nurmi (the most famous Finnish athlete) would have approved this version! St. Henrik is the patron saint of Finland, and St. Henrik's Day (Heikinpäivä) is the day that marks the halfway point of the winter. At this time farmers checked to make sure that their stock of hay, grains and other commodities were only half gone as to sustain them for the rest of the winter.

On this day, as well as most other Finnish name days, there are some folk sayings associated with Heikinpäivä. Three that are still rather popular and they are: Karhu kaantaa kylkea (The bear rolls over to the other side, meaning winter is half over), Talven selka taittuu (Winter's back breaks), and Heikki heinaa jakaa (Heikki divides the hay). In our small town of Hancock, Michigan, with its close ties to our sister city, Porvoo, Finland; and with Finlandia University in the epicenter of the city; Heikinpäivä is celebrated with vim and vigor. A parade, dancing, an artisan market (Tori), Finnish crafts, a wife-carrying contest, and the ever popular “Polar Dive” into the icy waters of Portage Lake are annual traditions. Check out these images of some of last year's Heikinpäivä Celebration.


About this Recipe

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This is about as close to a perfect balance of protein, carboyhdrates and fat as you can get in one meal--pretty close to the 40/40/20 ratio described on the General Nutrition Page.  We pair this up with an anti-oxidant packed sugar-free blueberry sauce (recipe follows).  Of all the fruits, Blueberries are the most antioxidant-rich of all.  Pannukakku with blueberry sauce makes a great breakfast, and works quite well as an anabolic dessert.  Leftovers will keep 4-5 days in the refrigerator--nuke it for 45 seconds to reheat.

Ingredients

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• 4 Large Eggs
• 1/4 Cup Honey (Use organic or raw honey to get the most health benefit)
• 1 teaspoon Salt
• 2.5 Cups Skim Milk
• 1/2 Cup Unbleached Flour
• 3 Scoops Vanilla or Unflavored Whey Protein Powder
• 1/2 teaspoon Pure Vanilla Extract
• 4 Tablespoons (1/2 stick) Butter

Directions

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1. Preheat oven to 375 degrees F. Select a HEAVY oven-safe 12 inch frying pan (I like cast iron) and preheat it in the oven as well.
   
2. When the oven and frying pan are preheated, place the butter into the hot frying pan. Gently rotate the frying pan to coat it evenly with the melted butter.
   
3. Place all the remaining ingredients into a blender or mixing bowl.
   
4. Pour all of the excess melted butter from the frying pan into the batter mixture and process or whisk until the dry and wet ingredients are fully incorprated--DO NOT OVER BLEND. You don't want this mixture to be foamy.
5. Pour the batter into your prepared frying pan and bake for about 25 minutes. The pancake should be nice and puffy with raised edges that are golden brown. A knife inserted into the center of the pancake should come out clean. Meanwhile, make the blueberry sauce.
6. Remove from oven and let stand 10 minutes before serving. Cut into 6 wedges. Note:  The pannukakku will fall in the middle as it rests--This is the way it is supposed to be.

Blueberry Sauce--The Finns call it Marja Vellia (Berry Soup)

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• 1 Cup Frozen (or fresh) Blueberries
• 1/4 Cup Water
• 2 to 3 packets of your favorite artificial sweetener (I prefer all-natural stevia)
• 2 teaspoons Cornstarch + 1 Tablespoon water

Directions

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1. Combine blueberries, 1/4 cup water, and the artificial sweetener in a small saucepan and bring to a boil.
   
2. Combine the cornstarch with 1 Tablespoon of cold water and whisk into the hot berry mixture until the sauce is slightly thickened.

Almond and Anise Biscotti (Authentic Version)

Authentic Almond Anise Biscotti

Difficulty:  Moderate
Yield:  64 Serving Size:  2 biscotti
Nutrition Information
Calroies:  192; Sat Fat 4g; Polyunsat: 0.7g; monosat: 3g.
Carbohydrates 27g; Protein 3g


The Authentic Almond and Anise Biscotti were a hit at the Italian Party last night at The Miscowaubik Club. Just before they were served (with our gelato), I taught everyone how to say the word and eat biscotti like a real Italian--by dunking them in your wine. It's something about the alcohol in the wine that brings out the essential oils of the anise and almond more so than with coffee or tea. Dunk them in whatever you like, just don't say "Bis SCOTTY"!

I started working on a sugar-free, high protein anabolic version of these as well.  I need to do a little more experimenting to get the texture and sweetness just right.  These will have half the calories, 1/3 of the carbs, and double the protein of the authentic recipe.

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This recipe uses two silicone baking sheets. I prefer the original DeMarle Silpat over other brands. If you do any amount of baking, these are great. They provide a non-stick insulated surface to your baking pan, preventing sticking and burning at the same time. They're washable and last for years.

You can get them at Amazon for a good price and free shipping:


Ingredients

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• 2 Tablespoons Anise Seed (pulverized in a small food or coffee grinder)
• 2 Cups Sugar
• 1 Cup (2 Sticks) Butter, softened
• 4 Large Eggs
• 1/3 Cup Brandy
• 1.5 teaspoons Pure Anise Extract (get a good brand--Dollar Store Anise is weak)
• 1 teaspoon Pure Vanilla Extract
• 4.5 Cups Unbleached All Purpose Flour
• 4 teaspoons Baking Powder
• 1 teaspoon Salt
• 1 Cup Slivered Blanched Almonds (toasted and coarsely ground)

Directions

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1. Preheat oven to 350 degrees F.  Line two heavy baking sheets with silicone baking mats.
   
2. Pulverize the anise seed in a small food grinder or coffee grinder.  This releases more essential oil from the seeds.
   
3. Combine the flour, salt, and baking powder and set it aside.
   
4. Combine the brandy, anise, and vanilla and set it aside.
   
5. Using your heavy duty mixer (with paddle attachment) cream butter, pulverized anise seed, and sugar.
   
6. With the mixer running, add the eggs one at a time, beating after each addition.
   
7. Gradually add dry ingredients and the brandy mixture ALTERNATING 1/4 of each at a time, beginning and ending with the dry ingredients. Add the coarsely-ground almonds and mix until just combined.  You will have soft and somewhat sticky dough.
   
8. Drop the dough by spoonfuls onto your LINED baking sheets, forming two narrow strips on each baking sheet.  Working with wet hands, form the soft dough into four narrow logs.  The logs will spread and widen during baking.
   
9. Bake for 28-30 minutes, and unless you have a convection oven, rotate the pans every 10 minutes for even browning.
   
10. Cool logs to room temperature, and reduce oven temperature to 300 degrees.
    
11. Using a very sharp knife, carefully slice the logs on diagonal into 1/2"to 3/4" slices.
    
12. Lay the sliced biscotti on the lined cookie sheets and toast in the oven for about 40 minutes, turning once after 20 minutes, until biscotti are crisp-tender and golden brown.

Creme Brulee -- Half the Calories, Half the Fat, 100% of the Taste!

Difficulty:  EASY

Nutrition Information

Calories:  238

Fat:  20g total, 11.4g. saturated

Carbohydrates:  20g.

Protein:  6g

About This Recipe

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As posted, this recipe is almost sugar free and uses Erythritol and Liquid Stevia Extract for Sweeteners. If you don't care about making it sugar free, you can substitute 4 Tbsp. granulated Sugar in place of the Erythritol and stevia. If you're not familiar with erythritol, it has almost no calories, and does not promote tooth decay. Moreover, erythritol has not been found to affect blood sugar or insulin levels and has a zero glycemic index.  It is about 70% as sweet as table sugar, and behaves like sugar in that it adds about the same bulk to baking recipes as sugar does.  

With 238 calories, 20g fat (compared to 513 calories, 48g fat of traditional creme brulee), this version is much healthier than the original without any compromise in taste.  Try making the "almost sugar-free version" using erythritol crystals and liquid stevia extract instead of sugar--no one will know the difference!  I get my erythritol here, and my liquid stevia here--Use referral code KOQ452 and get $5 off your first order at iherb.com

Ingredients

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• 6 egg yolks
• 4 Tbsp. Erythritol Crystals
• 20 drops liquid stevia extract
• 1-1/2 tsp. good vanilla extract
• 1 Cup heavy cream
• 2 Cups Fat Free Half and Half
• 2 Tbsp. granulated sugar

Directions

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1. Preheat oven to 325 degrees and bring a kettle of water to a boil.
   
2. Whisk egg yolks, Erythritol, 20 drops of liquid stevia extract, and vanilla in a medium bowl until thick and creamy. 
   
3. Pour cream and half and half into a medium sauce pan and scald to almost boiling.
   
4. Gradually whisk half the scalded cream into the egg mixture to lighten (this helps to prevent curdling).
   
5. Gently stir the egg mixture back into the remaining cream in the saucepan and stir constantly over medium heat just until the mixture returns to almost boiling again and very slightly thickens--about 6 minutes.
   
6. Place 6 creme brulee dishes or 1/2 cup ramekins in a baking dish, and divide the custard mixture evenly among them.
   
7. Place the baking dish with the creme brulees on the middle oven rack and fill the baking dish with boiling water to a depth of halfway up the sides of the creme brulee dishes.
   
8. Bake for 35-40 minutes or until the custard is just set, but giggles a bit when shaken.
   
9. Remove from baking dish, cool to room temperature, cover with plastic wrap, and refrigerate until ready to serve.
   
10. Prior to serving sprinkle each brulee with 1 tsp. granulated sugar; and using a blowtorch, burn the sugar until it is bubbly and carmelized.  Garnish with fresh berries.