Healthy Recipes

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barrowed by b-natural

Protein "Freedom" Toast

3 Egg Whites
1 Scoop Whey (chocolate or vanilla)
1 tsp vanilla
1 tbsp cinnamon
4 Slices Ezekiel or Whole Wheat Bread
2 Packets of Splenda

Coat pan with PAM original or PAM with EV Olive Oil. Mix egg whites, whey, vanilla, cinnamon in a bowl, dunk both sides of bread in mixture and place in pan. Sprinkle half packet of splenda on each slice (equates to 2 packets on 4 slices). Don't skimp on the egg/whey mixture, if there's some left in the bowl, drizzle it on top during cooking.

Protein Oat Cookies

4 Cups Oatmeal
8 Egg Whites
1 cup Baking Splenda
1 tsp baking powder
2 tbsp cinnamon
4 Scoops whey (whatever flavor you prefer, remember though its a cookie)
1 tbsp vanilla

Preheat oven to 325 degrees. Coat large pan with PAM. Mix all of above ingredients in large bowl, this may take awhile and it may not look like the eggs will coat the mixture, but it will, just keep stirring. Use 1/4c measure cup to scoop out mixture or you can use your hands, but it does get messy. Scoop and set in pan about 1-2in apart. Bake for 10-12 minutes, a slight under cook (which doesn't mean eat partially cooked eggs, it means they may not look quite done, but actually are) will keep the cookies moist, whereas a slight overcook will make them poof up almost like a muffin/cookie. Usually makes 28-30cookies.

Protein Cakes

1/2 cup Buckwheat Pancake Mix
2 Scoops Whey (flavor of choice)
4-6 egg whites
1 tbsp cinnamon
2 tsp vanilla
2-4 packets of splenda
Sugar free or Light Syrup, if preferred

Coat pan with pam. Mix ingredients from above, except Syrup. Pour mixture into pan, making pancakes about 3-4in wide. Usually makes 4-5 pancakes

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Banana Cream Pie

Pie crust:
2 scoops of Vanilla Ultra Size
¼ cups Promise Fat Free Butter
1 cups oat flour
1/8-¼ cups of water

Pie filling:
3 tbsp. cornstarch
½ cups baking Splenda
1 cups skim milk
1 cups water
3 eggs whites
2 tsp. vanilla
1 tbsp. Promise fat free butter
1½ banana sliced

Meringue:
5 egg whites
1 tbsp. cornstarch
¼ tsp. cream of tartar
1/3 cups baking Splenda
1 tsp. vanilla

Preheat oven to 350°F degrees.

Pie crust:

Mix dry ingredients together. Gradually add in water until the mixture becomes a dry dough - not sticky! Add more or less water to achieve desired consistency. Spread evenly in pie pan. Take a fork and poke holes in pie crust to eliminate heat bubbles while baking. Bake for 10 minutes. Let cool.

Pie filling:

Mix Splenda and cornstarch together thoroughly and set aside. In medium saucepan, combine milk, water, egg whites, vanilla, and butter, whisk thoroughly.

Add in the splenda mixture and cook on med heat for 5 minutes, stirring constantly with wire whisk. Cook until mixture begins to thicken and bubble. Remove from heat and pour into pie crust that has been lined with the sliced bananas.

Meringue:

Place egg whites in mixing bowl and beat on high speed with an electric mixer until frothy. Gradually add cornstarch, cream of tartar, and Splenda while beating on low speed. Beat on high speed until stiff peaks form. Top pie with meringue and bake for 10 - 12 minutes or until slightly brown.

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Banana Nut Protein Bread


Recipe:

2 cups of quick oats
8 scoops of Beverly Ultra Size Vanilla
1 cups of baking Splenda
¾ cups of chopped walnuts
¼ cups of sugar free vanilla coffee syrup
16 egg whites
½ cups of unsweetened applesauce (or substitute ½ cups of ground apple instead)
4 ripened and smashed bananas
1 tsp. of baking soda
1 tsp. of baking powder

Directions:

Preheat oven to 325°F degrees. Mix first three dry ingredients together in large mixing bowl. Smash the four ripe bananas in another bowl and then add the eggs, unsweetened applesauce, sugar free coffee syrup, baking soda, baking powder and Splenda with a blender. Blend until smooth.

Gradually add dry ingredients into the bowl, blending constantly on low until completely blended. Spread ingredients evenly into two medium sized bread pans that have been sprayed with nonstick cooking spray. Bake at 325°F for 50-55 minutes.

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Use the recipe for the Cookie Crumb Crust for the crust of the cheesecake

Cheesecake Filling:

2 (8 oz) pkgs. Fat Free Cream Cheese
¼ C. Fat Free Sour Cream
1 C. Baking Splenda
7 Egg Whites
1 Tsp. Vanilla Extract
4 Tbsp. Fat Free Promise Butter

Directions:

Preheat oven to 300 degrees. Mix cream cheese with mixer or wire whip. Add sour cream, Splenda, egg whites, vanilla and butter to bowl and continue to mix for 4 - 5 minutes. Pour mixture over cooled cookie crust and bake for 1 hour and 15 minutes in water bath. Remove from oven and let cool. Refrigerate after it has cooled.

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Cookie Crumb Crust

1 C. Sifted Soy Flour or Buckwheat flour
1 Tsp. Baking Soda
1 Tsp. Baking Powder
½ Tsp. Salt
½ C. of Fat Free Promise Butter
½ C. Splenda Brown Sugar
¼ C. Baking Splenda
1 Tsp. Vanilla
4 Tbsp. Low Carb Peanut Butter
2 Egg Whites
½ C. Fat Free Butter

Directions:

Preheat oven to 325 degrees. Sift together soy flour, baking powder and salt into bowl. Cream the fat free butter with the Splenda brown sugar and the baking Splenda in mixer with wire whip attachment for 1 minute. Add vanilla and peanut butter and mix - 1 minute.

Scrape sides of bowl with rubber spatula and add egg whites - continue to mix for 1 minute. Gradually stir in the dry ingredients until mixed. Spoon out teaspoonfuls of dough and form into balls. Place on greased cookie sheet about 2 inches apart and flatten with fork into circles. Bake for 10 - 15 minutes until lightly brown. Remove from oven and let cool on rack.

Once cookies are cooled, grind 12 cookies in food processor and add 1/2 c of fat free promise butter. Press mixture onto bottom of pie pan that has been sprayed with non stick cooking spray and bake for 10 minutes. Remove from oven to cool.

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Low Fat Bean Dip

Recipe:

1 15 oz. Can of Black Beans
1 15 oz. Can of Garbanzo Beans
¼ c. Chopped Onion
1 Cloves of Garlic
½ c. Roasted Red Peppers
¼ c. Chicken Broth Low Sodium
2 Tbsp. of Balsamic Vinegar

Directions:

Mix all ingredients together. Blend with either a food processor, blender or Magic Bullet. Do not over blend. Store in refrigerator.

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Raspberry Cheesecake Parfait

1 12 Oz. Bag Of Frozen Raspberries
1 C. Of Baking Splenda
½ C. Of Water
4 Tbsp. Of Cornstarch
2 ¼ C. Of Skim Milk
2 Boxes Of Sugar-Free, Fat-Free Cheesecake Flavored Pudding
½ C. Baking Splenda
1 Tsp. Of Vanilla Extract
1 8 oz. Package Of Fat-Free Cream Cheese, Softened
2 Scoops Of Beverly Vanilla Ultra Size

Directions:

Combine the raspberries, Splenda, water and cornstarch in a medium sauce pan and cook on stove on med-high heat. Bring the mixture to a boil, stirring constantly until it starts to thicken. Set aside to cool.

Mix the skim milk and the 2 boxes of pudding together. Beat on high with an electric mixer for 2 minutes. Add the Splenda, vanilla and the cream cheese to the pudding, while beating at a low speed. Mix thoroughly. Layer the raspberry filling and cheesecake filling in 4 martini glasses or other festive glasses. Garnish with fresh raspberries. Chill in refrigerator for 3 hours before serving.

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Reese's Cheesecake Pie

2 ¼ C. Of Skim Milk
2 Boxes Of Sugar-Free, Fat-Free Cheesecake Flavored Pudding
½ C. Baking Splenda
1 Tsp. Of Vanilla Extract
1 8 Oz. Package Of Fat Free Cream Cheese Softened
2 Scoops Of Beverly Vanilla Ultra Size
1 Package Of Russell Stover's Sugar-Free Peanut Butter Cups
1 Reduced Fat Graham Cracker Ready Crust

Directions:

Mix the skim milk and the 2 boxes of pudding together. Beat on high with an electric mixer for 2 minutes. Add the Splenda, vanilla and the cream cheese to the pudding, while beating at a low speed. Mix thoroughly. Add the protein powder and mix until creamy with the blender.

Lastly chop up the peanut butter cups and stir them into the cheesecake mixture saving a little bit to sprinkle on top. Pour the cheesecake mixture into the reduced fat ready graham cracker crust. Sprinkle the remaining chopped peanut butter cups on top. Chill in refrigerator for 3 hours before serving.

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Low Fat Nachos

1lb Extra Lean Ground Turkey
1 Can Fat Free Refried Beans or Bean Dip from above
Shredded Romaine Lettuce
Tomato
Green Peppers
4 Tbsp Ortega Taco Sauce
Fat Free Mozzarella Cheese
Salsa
Low Fat Tortilla Chips

Brown Ground Turkey in Pan and be sure to break apart meat. Pour the Taco Sauce over the meat. Mix in. Pour in The Beans or Bean Dip (could be used as a topping). Slice the tomato and green peppers into chunks as a topping. Put the meat/bean mixture over chips and top with shredded lettuce, tomato, a few tbsp's salsa, and sprinkle with Mozzarella Cheese.

Homemade Healthy Wheat Tortilla Chips

2-3 Whole Wheat Tortillas

Preheat oven to 350 degrees. Cut the tortillas into triangles, spray each side lightly with PAM Olive Oil. Place the tortilla pieces in pan, bake for 8-10 minutes.