Heather’s Protein Rich Recipes
CARROT CAKE PROTEIN SHAKE ½ cup organic banana ½ cup organic baby carrots (whole) ¾ cup almond (I use unsweetened), soy, 1% milk or water 1 serving of your protein powder (vanilla or unflavored) 3-4 ice cubes (these can be made from milks as well) ½ teaspoon pure vanilla, a little extra if using unflavored protein 6oz. vanilla Greek yogurt 1tsp Nectresse or other sugar free sweetener dash of cinnamon dash of nutmeg dash of clove (ground) Walnuts (I just used to garnish along with an extra sprinkle of nutmeg)
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CHOCOLATE RASPBERRY TRUFFLE PROTEIN SHAKE 1 serving protein powder - unflavored or vanilla 2 tsp dark chocolate cocoa powder ½ cup fresh raspberries (reserve a few for garnish) 1 tsp raspberry extract 6oz Raspberry Greek Yogurt 2 tsp Nectresse ¾ cup Unsweetened Vanilla Almond Milk 4 ice cubes 1 square Ghirardelli 100% Cacao baking bar
Add all ingredients to blender. It helps to add protein in first then milk, stir then add in other ingredients. Blend until smooth.
Shave a bit of the cacao bar over top of shake and garnish with 2-3 raspberries
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BALTIMORE ORIOLES DREAMSICLE PROTEIN SHAKE 1 serving vanilla protein powder 1 fruit cup of NO SUGAR ADDED Mandarin Oranges – drained ¾ cup vanilla Greek Yogurt (or 1 individual serving size container) ¾ cup unsweetened Vanilla Almond Milk 1/3 cup Orange Juice 3-4 ice cubes Combine all ingredients in blender.
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PISTACHIO PROTEIN SHAKE 1 serving vanilla or unflavored protein powder 1 cup unsweetened Almond Milk (may use skim, 1%, soy or even water) ¾ cup (6oz) vanilla Greek Yogurt (or 1 individual serving size container) ½ tsp Nectresse or other sugar alternative 2 Tablespoons of SUGAR FREE Pistachio instant pudding mix ¼ tsp Almond Extract 4 ice cubes Combine all ingredients in blender. Add water at the end if shake is too thick, pudding mix thickens this one up a bit faster.
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BLACK CHERRY PROTEIN SHAKE 1 scoop unflavored or vanilla protein powder or even chocolate ½ cup frozen red cherries 1 handful of fresh blackberries 1 individual serving container (3/4 c) black cherry Greek yogurt ¼ cup unsweetened vanilla almond milk ¼ tsp Nectresse or other sugar alternative ½ tsp black cherry Kool Aid mix (this is mix from the packet that has no sugar added) 3-4 ice cubes Combine all ingredients in blender.
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CARAMEL BANANA PROTEIN SHAKE 1 scoop unflavored or vanilla protein powder ½ of a ripe banana ¾ c unsweetened Almond Milk 1 individual serving cup of plain or vanilla Greek yogurt (3/4 c) 2 Tablespoons of Sugar Free Torani Caramel Syrup (typically found next to the coffee in grocer) 1 tsp of SUGAR FREE Banana Cream instant pudding mix ¼ tsp Nectresse or other sugar alternative 3-4 ice cubes. Combine all ingredients in blender.
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LEMON RASPBERRY PROTEIN SHAKE 1 scoop unflavored protein powder ¾ cup unsweetened vanilla Almond Milk 1 individual serving container of Lemon Greek Yogurt 1 Tablespoon of SUGAR FREE instant lemon pudding mix 1 handful of fresh or frozen raspberries 3-4 ice cubes Combine all ingredients in blender.
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CHOCOLATE PEANUT BUTTER BANANA PROTEIN SHAKE 1 scoop chocolate protein powder ½ ripe banana 2 tablespoons of natural peanut butter (this has reduced sugar) 1 cup of unsweetened Almond Milk 3-4 ice cubes Combine all ingredients into blender.
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APPLE PIE PROTEIN SHAKE 1 scoop vanilla protein powder 1 cup of unsweetened Almond Milk ½ peeled/cored apple, or 1 individual sized serving container of SUGAR FREE apple sauce 1 tsp cinnamon ¼ tsp nutmeg 1 tsp vanilla extract 3-4 ice cubes Combine all ingredients in blender.
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MANGO LASSI PROTEIN SHAKE 1 scoop vanilla protein powder ½ cup of unsweetened Almond Milk 1 cup plain Greek Yogurt 1 cup frozen mango slices ¼ tsp cardamom, plus a dash to add to top for garnish. Combine all ingredients in blender. NOTE: 37g of sugar are from fructose and lactose no added sugars in this recipe. If needed you can add stevia.
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PROTEIN POPS With this recipe you can make your own favorite protein shake (black cherry and coconut are very good) and use it for the pops. Below is the recipe for SUGAR FREE “magic shell” coating. The picture above is for the black cherry protein shake recipe included in this packet. Dark Chocolate Coating 2 Tablespoons of COCONUT OIL, melted (you must use coconut oil as it hardens at cooled temperatures and is what creates the shell coating) ¼ cup Special Dark Chocolate Cocoa Powder 2 Tablespoons of liquid sweetener (like Sweet Drops by SweetLeaf – liquid Stevia) or Nectresse Make your protein shake, using a Popsicle mold pour shake into it and freeze overnight. Melt oil and Nectresse in microwave for 30-45 seconds. Mix in cocoa powder. Dip or spoon mixture over frozen pops. Place pops in freezer. Enjoy!
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Grab and Go ……
SCRAMBLED EGG “MUFFINS” Using a 6 muffin tin. Prepare your favorite scrambled egg mixture using whole eggs or egg whites. Recipe below for the mixture prepared above. 8 large eggs (or 10 egg whites = 1 small carton of egg whites low sodium) ½ - ¾ cup of 1% - 2% milk to make scrambled eggs as you normally use. Water is acceptable too. 1 cup of 2% shredded cheese. 3 pre-cooked turkey sausage links, crumbled ½ c Rotel tomatoes with chilies Salt and pepper to taste Mix all ingredients in a bowl. Spray muffin tin with non-stick spray. Pour mixture into muffin tins no more than ¾ full. Bake on 350 for 30-35 minutes or until done. Save “muffins” in air tight container in refrigerator. This is a nice grab and go breakfast for the mornings and high in protein. Reheat each muffin in microwave for 45 seconds before serving.
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HEALTHY EGG “MCMUFFINS” 6 eggs 6 pre-cooked turkey sausage patties 2% cheese slices of your choice 6 whole wheat Deli-Flats Salt and Pepper to taste Spray muffin tin with non-stick cooking spray. Crack egg into each muffin tin. Salt and pepper. Bake on 350 15-20 minutes. You want the yellow part of the egg to be fully cooked. Refrigerate unused eggs. To make sandwich toast your Deli Flat, add pre-cooked turkey sausage patty, add a slice of cheese, add egg. Heat in microwave for 45-60 seconds.
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HAM AND EGG CUPS
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HUEVOS RANCHEROS
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APPLE SANDWICH Core an apple and slice into circles Smear peanut, pecan, walnut, almond or cashew butter on one slice Sprinkle with pumpkin seeds, dried fruits, flax seed, chai seeds, etc.
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KALE CHIPS Follow above recipe. I have found that my favorite is to now prepare with garlic salt and garlic powder. I first lightly toss with garlic salt (you don’t want them too salty and you can always add more if not enough later) then coat more generously with garlic powder! Note these can also take longer than 20 minutes, just keep your eye on them. Pull ones off sheet that may have gotten crisp before larger pieces before returning to oven.
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Meals ……
SPINACH SALAD WITH CHICKEN AND FRUIT Heather’s Recipes (rev. 12-5-2014)
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TURKEY MEATLOAF WITH SRIRACHA Turkey meatloaf with spinach, onion, jalapeĂąo and minced carrot. Thyme & oregano from my garden. With a ketchup, Worcestershire and sriracha glaze. Meatloaf: In large bowl mix: 2.5lb ground turkey 1c. bread crumbs or cracker crumbs 2 large eggs 1/4c chopped spinach 1/3c minced carrot 1 medium yellow union diced 1 medium jalapeno minced 1/4c ketchup 2tsp Worcestershire sauce 1 tsp Sriracha Thyme and oregano Salt and pepper to taste Mix all ingredients by hand and place into a loaf pan. Sauce: 2T ketchup 4 tsp Worcestershire sauce 1tsp Sriracha Coat top of loaf with sauce. Place in oven and bake on 350 until internal temp is 165 degrees. About 1.5hrs.
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2 limes, juiced 1 handful of cilantro leaves 1-2T potato flour (for thickening soup. I use potato flour to keep gluten free) 2T minced garlic 2T ground cumin 3tsp chili powder 3tsp coriander 1 packet low sodium Taco Seasoning. 2T olive oil (just enough to sauté onion) Salt and pepper to taste Toppings: Finely shredded cheddar cheese (2%) Dollop of plain Greek yogurt Cilantro leaves Tortilla Chips Lime wedge.
Mash 2 cans of the navy beans into a paste. Set aside. Brown sausages and set aside to cool. Once cool slice into bite sized chunks.
CHICKEN TORTILLA SOUP
Cook chicken according to instructions. Once cooled, de-bone and pull off meat, shred chicken and set aside. Heat oil in skillet. Sauté diced onion until translucent. Add garlic and sauté for just a few seconds more.
Heather's Chicken Tortilla Soup - Low Fat, High Protein and Gluten Free.
In large crockpot add chicken stock and mashed beans. Mix well to incorporate. Remove 2 cups of mixture and place in mixing cup, add 1-2T of potato flour and blend well to remove any lumps (I use a protein shaker cup). Add this back into crock pot. Add the juice of 2 limes, onion and garlic mixture, all other beans, cilantro and Rotel tomatoes. Add minced jalapeno if you opted to use. Mix in all other ingredients, including seasonings.
1 - 6lb whole chicken. Alternatively you can purchase pre-cooked rotisserie chicken(s). 8 - Sweet Italian Chicken Sausage links by Al Fresco. (http://www.alfrescoallnatural.com/products/dinn er-fully-cooked-chicken-sausage?f=sweetitalian) 4 cans white navy beans (drained) 2 cans black beans (drained) 1 can cannellini beans (drained) 2 cans Rotel diced tomatoes with chili's (drained) 8c (64oz) chicken stock 1 large yellow onion, diced 1-2 jalapeno's, minced (may be omitted if you are sensitive to spicy foods)
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Turn Crockpot on high and cook 4-6hrs, then reduce to low or warm setting.
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CRAB CAKES & GRILLED CORN SALAD Crab Cakes: 1lb jumbo lump crab meat, yields 4 4oz cakes. 2T cracker crumbs, plus about 1/4 cup to be used before broiling. (1/2c = 14 crackers finely ground) 4 scallions, minced 2T unsalted butter, melted, plus some to spread on baking sheet. 2T mayonnaise 2 large egg YOLKS 3T Dijon mustard 1-2 tsp hot sauce 1-2 tsp Old Bay Lemon wedges
1tsp cumin 1T olive oil 2T lime juice Salt and pepper to taste
Dry crab meat with paper towels. Gently mix crab, scallion, melted butter, mayo, yolks, mustard, hot sauce, old bay and 2T cracker crumbs. Divide into 4 crab cakes. Refrigerate 1-8 hrs. Adjust oven rack 8" under broiler. Line cookie sheet with foil. Coat with butter. Place remaining cracker crumbs on a plate. Press ONE SIDE (this will be bottom) of each cake into crumbs. This plus the butter coated sheet will make the bottoms of each cake brown and not stay soggy. Place each cake, cracker side down on the sheet. Sprinkle tops of each with a little extra Old Bay. Broil until golden, no need to flip, 12-15 min. Serve with lemon wedges.
Heat grill to hot. Grill corn in husks until charred on all sides. Slice zucchini in 1/2. Rub with olive oil on all sides. Place cut side down on grill, allow to get grill marks then turn over for a minute or two. Rub peppers with olive oil. Place on grill. Allow to blister on all sides. Turn occasionally. Allow veggies to cool. Cut corn from cob. Peel skin from peppers (careful the grilling of jalapeños brings out their oil so it will get on your hands, I suggest gloving up). Remove tops and seed both. Mince jalapeño and dice the red bell pepper. Place veggies in bowl and add in all other ingredients. Refrigerate 1-2 hrs or until cold.
Corn Salad: (serves 4) 4 ears of corn in husks 1 lg red bell pepper 1 5" long zucchini 1/2 cup red onion 1/2c chopped cilantro 1 jalapeño pepper or Serrano.
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MEDITERRANEAN
HALIBUT 4 - 6oz halibut fillets, skinned. Seasoned with sea salt and pepper. 1 container of cherry tomatoes, sliced in 1/2. I used a trio 2 T capers, drained 1/2 c Kalamata olives, drained 1/4 c dry white wine 1/3 c clam juice 1/4 tsp red pepper flake 1 large shallot, sliced thin 1/4 tsp minced garlic 1 lemon. (slice 2 very thin slices to use as garnish), and a bit to squeeze over fish. pinch or two of fresh oregano olive oil Slice tomatoes, add them to a bowl with capers and olives. Set aside. Sear halibut in olive oil, approximately 3-4 minutes each side. Be sure oil and pan are hot before adding fish. This is key to getting a good sear. Internal temp 145 degrees. Remove fish from pan and set aside on a platter. Squeeze a little bit of lemon uice over each fillet. In same pan add a little olive oil, shallots, garlic and red pepper flakes. Cook approximately 1 minute. Add tomato mixture, cook 2 minutes. Add wine and clam juice and simmer another 23 minutes. Add oregano last minute. Serve fish over couscous, spoon tomato mixture over the top.
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Prepare your quinoa according to the package.
ROCKFISH OVER RED QUIONA
Add wine to skillet fish was cooked in (do not rinse out skillet first), cook until reduced. Add zucchini, shallots, basil, lemon juice, 1tsp EVOO, salt and pepper; sauté for 3 minutes or until tender. Add tomatoes at very end. Sautee for an additional 45 seconds or so just until heated. Place cooked quinoa on plate, rest rockfish on top, cover with sautéed zucchini and cherry tomato mixture.
1c diced zucchini 1c cherry tomatoes, halved (I use 3 different varieties for color) 6oz rockfish fillet 1 medium shallot, minced 1T fresh chopped basil 4T EVOO 4T dry white wine 3tsp lemon juice Salt & Pepper to taste Add 1tsp EVOO to heated skillet. Add Salt & Pepper. Add fish to pan; cook 3 min each side or until done. Remove fish and set aside (keep warm).
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PUTTANESCA WITH SHRIMP INGREDIENTS:
2 TABLESPOONS EXTRA VIRGIN OLIVE OIL
2 GARLIC CLOVES , CHOPPED
1 MEDIUM YELLOW ONION , DICED
1⁄2 TEASPOON OREGANO
1⁄3 CUP FRESH BASIL , CHOPPED
1⁄4 TEASPOON RED PEPPER FLAKES (OPTIONAL)
1⁄2 CUP DRY WHITE WINE
28 OUNCES PLUM TOMATOES , CHOPPED COARSELY
DIRECTIONS
1⁄3 CUP KALAMATA OLIVE , CHOPPED COARSELY
3 TABLESPOONS CAPERS , DRAINED
1. Heat oil in skillet over medium heat.
1⁄2 CUP LOW -FAT PEPPERONI , CHOPPED
2. Add garlic, red pepper flakes and onion.
4 ANCHOVIES , MINCED
1 LB SHRIMP
4 TABLESPOONS PARMESAN CHEESE , FOR
Sauté until onion is translucent. 3. Add wine and simmer until almost evaporated. 4. Stir in tomatoes with their juice, basil,
TOPPING
oregano, olives, capers, anchovies
14 1⁄2 OUNCES BARILLA ANGEL HAIR PASTA , COOKED AND DRAINED
(optional) and pepperoni (optional). Bring to
(I USE
a boil then reduce to a simmer. Simmer for
BARILLA PLUS)
20 minutes or until sauce has thickened. 5. Cook pasta according to directions. Strain and set aside. 6. Add shrimp to sauce and cook on mediumhigh 3-4 minutes or until shrimp are pink and cooked through. 7. Add pasta to sauce and incorporate. 8. Top with Parmesan shavings. 9. Serve with garlic bread and a Caesar salad!
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WALNUT AND ROSEMARY CHICKEN
1⁄2 CUP LOW -FAT BUTTERMILK
4 TABLESPOONS DIJON MUSTARD
3 -6 OUNCES CHICKEN BREASTS, HALVED
2⁄3 CUP PANKO BREADCRUMBS
2⁄3 CUP WALNUTS , CHOPPED FINELY
4 TABLESPOONS FRESH GRATED
DIRECTIONS
PARMIGIANO -REGGIANO CHEESE
1. Preheat oven to 425.
1 1⁄2 TEASPOONS FRESH MINCED
2. Halve chicken breasts.
ROSEMARY
3. Combine buttermilk and mustard and
1 TEASPOON FRESH THYME
whisk together in a container and allow
1⁄2 TEASPOON KOSHER SALT
chicken to marinate in it at least 1 hour
1⁄2 TEASPOON FRESH GROUND BLACK
or overnight. 4. Heat small skillet over medium-high
PEPPER
heat. Add panko to pan; cook 3 minutes
COOKING SPRAY
or until golden brown, stirring frequently. Combine panko, nuts, herbs, cheese, salt and pepper in a shallow dish. 5. Remove chicken from buttermilk mixture, discard this mixture. 6. Dredge chicken in panko mixture. 7. Arrange on wire rack on large baking sheet; coat rack with cooking spray. Arrange chicken on rack; coat chicken with cooking spray. Bake on 425 for 13 minutes or until chicken is done,. 8. Garnish with a rosemary sprig, if desired. Recipe Courtesy of Cooking Light, November 2012
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