protein

  1. E

    Fruity Peanut Protein Bars

    1/2 cup plain protein powder 1/4 cup oat bran 1/2 cup whole-wheat flour 2 TB wheat germ 1/4 tsp kosher salt 1/4 cup unsweetened dried cherries 1/4 cup unsweetened dried cranberries 1/4 cup unsweetened dried blueberries 1/4 cup unsweetened dried apricots 3/4 cup silken tofu 1/4 cup apple juice...
  2. E

    Energy Bars

    combine 1 C oatmeal 1/2 C vanilla protein powder 1/2 C fiber cereal 1/4 C flax seeds 1/2 t cinnamon combine & add to above 1 egg 1/2 C applesauce 1/4 C milk allow dry ingredients to hydrate ~5-10 minutes, then add 1/2 C chopped nuts 7 OZ dried fruit (about 1 cup) Oil 9X9" baking dish well...
  3. M

    What vitamins and minerals need to be increased during pregnancy?

    What vitamins and minerals would pregnant women need to increase their intake of while they're pregnant? This is a question for my nutritional chemistry class and I can't find a good answer on line or in my book. Any help would be appreciated.
  4. E

    Protein Packed Banana Sandwich

    Here is a great recipe for breakfast: Ingredients: 300g Egg Whites 3/4 Cup Cream of Wheat (Un-Cooked, do not cook before adding to egg whites) 1 tsp Cinnamon 1 tbsp Honey 1 Large Banana Instructions: 1. Mix egg whites, cream of wheat, cinnamon and honey into a bowl. 2. Place into a frying...
  5. E

    Pasta with Lemon Cream and Capers

    4 servings PASTA 1 tablespoon table salt 2 1/2 cups penne pasta, uncooked 1 teaspoon canola oil LEMON CREAM SAUCE 2 tablespoons butter 1 tablespoon all-purpose flour 1 cup heavy cream 3 tablespoons fresh lemon juice 1 tablespoon chicken base (see note) 1 1/2...
  6. E

    Breakfast Quinoa (Vegetarian or Vegan)

    1 cup quinoa, cooked (in water, not stock) 1/2 water 1 teaspoon unsalted butter/coconut oil 1 tablespoon honey (optional) dash cinnamon 1/3 cup golden raisins 1/4 cup almonds/sunflower seeds/filberts/walnuts, etc 1/2 cup whole milk, almond milk or soy milk (experiment to see what feels best in...
  7. E

    Weight Watchers Barbeque Pork with Mop Sauce

    (aka NC Barbeque Pork with Mop Sauce) taken from: The Weight Watchers New Complete Cookbook (Momentum Program Edition)® page 205 North Carolinians marinate their barbequed meats with a dry spice rub, then serve them bathed in a vinegary, spicy sauce that gets "mopped up" with a piece of...
  8. E

    Mashed Cauliflower with Carmelized Onions

    1 extra-large onion, slivered or chopped, about 8 ounces after peeling 2 tablespoons butter 1 medium fresh cauliflower, chopped, about 1 pound Salt, to taste 1 tablespoon heavy cream In a medium skillet, sauté the onions in the butter over medium-low heat until caramelized. Season with a salt...
  9. E

    Lo Carb Chicken Muffins

    12 ounce can chicken, drained and flaked 2 eggs 1/4 cup celery, minced, 1 small stalk 1 teaspoon dry minced onion 1/4 teaspoon pepper 1/2 teaspoon chicken seasoning * 2 tablespoons pimiento, minced, optional 2 ounces cheddar cheese, shredded Mix all of the ingredients well in a medium bowl...
  10. E

    Makeover Apple Coffee Cake

    prep: 20min Bake 40min + cooling Yield: 12 servings 1/3 cup butter, softened 2/3 cup sugar 2 eggs 1 tsp vanilla extract 2 cps all-purpose flour 1 tsp baking soda 1 cup (8oz) reduced-fat sour cream Topping: 1/3 cup chopped walnuts 1/3 cup packed brown sugar 2 tbsp sugar 1 tsp ground cinnamon 2...
  11. X

    What vitamins and supplements should a teenage take?

    What vitamins can a 15 year old teenage girl take over the counter? I need real answers, not the quacks out there.
  12. E

    Chicken Fried Rice Recipe

    (Healthier Than it Sounds) Ingredients: 1.5 cups dry long-grain (like Basmati) rice 1 cube chicken bullion 3 cups water 2 carrots 1/2 cup peas (thaw if frozen) 4 scallions 1 clove garlic 2.5 Tbsp lite soy sauce 1.5 Tbsp dark soy sauce 1 Tbsp hoisen sauce 2 eggs ~1-2 Tbsp peanut oil, divided use...
  13. E

    Easy Protein Pancakes

    in a blender: .5 cup of each egg whites, ff cottage cheese, oats and protein powder -----In that order. Blend and enjoy! I put in different flavourings to make them extra delicious...instant decaf coffee granulas, vanilla, coco powder, cinammon....lots of different things! Put in a...
  14. Maryjane

    What the best form of vitamin or vitamins is good for promoting healing/ recovery?

    I always wondered what vitamins are necessary for recovering from cuts and bruses because I need to know exactly what helps to even skin tone or prevent skin discolouring. In addition, I am wondering what vitamins helps promotes recovery for sports injuries, such as: sore muscles and ruptured...
  15. E

    Chocolate Protein Pudding

    Sugar Free chocolate pudding package + 2% milk(lactose free for me) + 2 scoops all the whey protein isolate = 4 servings of chocolate desert with the following macros per serving Calories - 214 Fat - 3g Carbs - 16g Protein - 30g
  16. E

    Antipasto Platter with Prosciutto di Parma and Fruit

    Serving Size : 6 Preparation Time :0:00 Categories : Appetizer Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons olive oil 1 small clove garlic -- crushed 1/8 teaspoon ground black pepper 8...
  17. E

    Macaroni Salad

    prep-20 mins chill- 3 hours Makes 6 side dish servings 1 cup elbow or shell pasta 1 cup light dairy sour cream 1/4 cup low fat mayo or light salad dressing[lite miracle whip] 2 tsp dijon mustard 1-2 tsp skim milk 1/8 tsp black pepper 1/2 cup chopped green pepper 1/4 cup shredded carrot 1 sliced...
  18. E

    After School Butterscotch Brownies

    2 1/4 cups all-purpose flour 1 teaspoon baking powder 1/2 teaspoon salt 1 cup (2 sticks) butter or margarine, softened 3/4 cup packed SPLENDA® Brown Sugar Blend 1 tablespoon vanilla extract 2 large eggs 1 2/3 cups (11-ounce package) NESTLÉ® TOLL HOUSE® Butterscotch Flavored Morsels -...
  19. E

    Weight Watchers Low Fat Lemon Cheesecake

    Points - 8 points Serves 8 1 pkg. (8 oz.) PHILADELPHIA Fat Free Cream Cheese, softened 1 tsp. CRYSTAL LIGHT Lemonade Flavor Low Calorie Soft Drink Mix 1/4 cup cold fat free milk 1 tub (8 oz.) COOL WHIP FREE Whipped Topping, thawed 1 ready-to-use reduced fat graham cracker crumb crust (6 oz. or...
  20. E

    Chocolate Protein Banana Bread

    Preheat oven to 375°, grease a bread loaf pan 1/2 C oats 1/2 C bran flakes cereal 1 C skim milk *Combine and let soak while prepping everything else 2 Mashed bananas and enough fat free vanilla yogurt to equal 1 cup 2 T ground flax seed & 1/4 C water (or 2 egg whites) (set aside) 1 C flour 1/2...
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