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.

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 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.

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.

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.