Category Archives: Recipes

Rhubarb Apple PB Oatmeal

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This is one of my favorite bedtime snacks. I always have a hearty & satisfying bedtime snack to make sure I sleep well.

Calories              296

Protein                 19

Carbs                     46

Fat                           4

Ingredients & Directions:

*put 1 cup of water on to boil then add ½ cup of old wessex 5 grain cereal

*while oatmeal is cooking, dice up ½ cup fresh rhubarb and sauté with cinnamon, ground clove and truvia until cooked (mushy) – you can use any spices that you like

*when rhubarb is cooked (mushy) add ½ cup unsweetened applesauce and mix together

*in a bowl add cooked oatmeal, cooked rhubarb applesauce combination and ½ scoop (16grams) of peanut butter protein powder and ENJOY!

Protein Peanut Butter Cookies

 

pb cookies

AGAIN – I don’t share and enjoy these all to myself in one serving!!!

Calories             372

Protein                 36

Carbs                    37

Fat                           8

Ingredients & Directions:

*1 scoop peanut butter protein powder

*1/2 cup pumpkin puree

*3 TBSP egg whites

*2 TBSP powdered peanut butter

*1/4 package (25 grams) of sugar free/fat free vanilla instant pudding

*1/2 TSP baking powder

*1 TBSP Nestle’s mini chocolate chips

Mix well together and divide into 6 cookies.

Bake at 350 for about 12 minutes.

Let cool before removing from pan (I use baking stone).

ENJOY !

Cauliflower Ranch Puree

cauliflower

So easy and so good – I’ll never feel the need to eat mashed potatoes again!!

Serving size = 1 cup

Calories             53

Protein                 3

Carbs                    8

Fat                         1

Ingredients & Directions:

*Chop up cauliflower (I chop entire head – stores fine in fridge) and place in pot with water

*Bring to boil and cook until cauliflower is soft

*Strain water and put back into pot. I add garlic, parsley, oregano and 2-3 tbsp of Walden Farm Ranch dressing

Using my Cuisinart Smart Stick I puree the cauliflower, spices and dressing. You do NOT have to add milk and butter like you would with mashed potatoes.

ENJOY !

GADGETS – RECIPE UPDATES – P4P CHOCOLATE PROTEIN MUFFINS

GADGETS:

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My friend, Mary Reece, gets full credit for this find – THANK YOU MARY!!!

Mary bought silicone muffin cups for me to use for my egg & veggie muffins (recipe is on website) as they always stick and can be a pain to get out of the pan in one piece. I tried them out and they work GREAT!!! I highly recommend them – easy to use and clean and best part is NO sticking!!!

RECIPE UPDATES:

1) Slight update to the Egg & Veggie Muffin Recipe – check it out.

2) Slight update to Cauliflower Pizza Crust Recipe – See Step 3 . I now BROIL the crust for several minutes as it makes for a firmer crust!

CHOCOLATE PROTEIN MUFFINS – Low Carb & Fat:

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Per Muffin

Calories             130

Protein                 18

Carbs                     10

Fat                           2

Ingredients & Directions:

Using my Cuisinart Smart Stick I blend the following together:

*2 scoops P4P Chocolate Protein Powder

*2 cups liquid egg whites

*3 tbsp coconut flour

*1 tbsp chia seeds

*1/4 tsp baking powder

*Cinnamon, vanilla & ground clove to taste

Mix well together then add:

*1 cup blueberries (chop up & blend into mixture with smart stick)

*stir in ½ cup of unsweetened applesauce

Divide into 6 muffins – either spray a muffin pan or use the NON-STICK silicone muffin cups. I recommend the muffin cups!!!!

Bake at 385 for 40 minutes or until done.

You can order the p4p protein powder on-line and save 15% using my athlete code tara15.  This is the best tasting powder!!!

ENJOY !

 

 

Egg White Salad-NO fat LOW Carb

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Calories               84

Protein                 20

Carbs                      2

Fat                           0

Ingredients & Directions:

*Hard boil 5 eggs – cool under cold water – peel and put egg whites into bowl to chop up (if your macros allow using the yolk adds more flavor – make the macros work for you)

I usually boil up at least a dozen eggs at a time the day or so before – might as well make the work worthwhile and do a bunch at once

*add 2 teaspoons of mustard – I prefer Westbrae Nature Dijon Mustard (when my macros allow I use a maple horseradish mustard for a different flavor)

*add 1 teaspoon of hot crushed peppers from jar

*add 3 finely chopped sweet gherkins no sugar added vlasic pickles

Mix all together – this tastes GREAT alone or on rice cakes, crackers, etc.  Just be sure to add the macros.

I like my Suzie’s spelt puffed cakes – two equal 45 calories, 10g carbs, 2g protein and 0g fat.

Another suggestion is Sea Salt Popped Wheat Thin crackers – 27 crackers equal 130 calories, 23g carbs, 2g protein and only 33 fat.

This is a perfect meal after a hard workout.

ENJOY !

High Protein Chips N Salsa

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I just ate this for lunch and it was so GOOD that I thought I should share it STAT!

Calories             543

Protein                 34

Carbs                    50

Fat                         23

Ingredients & Directions:

*Bake P28 flatbread in oven at 385 until crispy. I bake on a stone for about 10 minutes.

While flat is crisping up sauté the following together:

*1 cup diced red pepper

*1 cup diced mushroom

*100 grams diced avocado

*when almost cooked to your liking add ½ cup all natural salsa

Place sautéed mixture into a bowl

Remove crispy P28 flat from oven and break or cut into pieces

Dip and ENJOY !

Cran-Apple Turkey Burger over Cabbage

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This was my favorite meal last week!!

Calories              359

Protein                 54

Carbs                     29

Fat                          3

Ingredients & Directions:

Mix the following together in a bowl to make one large burger or two smaller ones:

*8 oz extra lean ground turkey breast

*1/2 cup of Tara’s cranberry sauce

*1/4 cup unsweetened applesauce

Put in Panini press or on grill

While turkey burger is cooking sauté the following:

*2 cups shredded or chopped green cabbage

*1/2 cup Tara’s cranberry sauce

Cook cabbage until soft – top with cooked turkey burger then

DRIZZLE with Walden Farms Pancake Syrup

ENJOY !

No Bake Energy Bites by Julie

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On occasion I crave a sweet treat and my friend, Julie Christian, is the one that helps me out.  I cannot bake but Julie is an excellent and creative baker and is able to make macro friendly treats for me!  She has become smarter and only gives me portions that I am allowed:)  These energy packed bites are one of Julie’s tasty creations!

Per Bite:

Calories             110

Protein                  3

Carbs                    12

Fat                          6

Ingredients & Directions:

Mix the following together in a bowl

*80g Old Wessex 5 grain Oats

*60g Chocolate chips

*90g Peanut butter

*50g Ground Flax Seeds

*75g Raw Honey

*1 tsp Vanilla

Makes 15 Balls

You can make this a higher protein snack by using P28 peanut butter but be sure to adjust the macros.

THANKS JULIE.

ENJOY !

Turkey & Cranberry Panini – LOW CARB

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Calories             280

Protein                 40

Carbs                    21

Fat                          4

Ingredients & Directions:

*1 Joseph’s Lavash Wrap (100 calories, 10gprotein, 14gcarb & 4gfat)

*5 oz all natural turkey breast

*drizzle 1 TBSP of WALDEN Farms Pancake syrup over turkey breast

*top with 1/2 cup my cranberry sauce (see post from 4/23/14)

Wrap up and place in hot Panini press – crunchy sweet YUM!!

ENJOY !

Cranberry Sauce

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I go through phases of eating things non-stop. My current obsession is cranberry sauce! Before I post the easy meals/recipes that involve cranberry sauce I thought I should first post how to make the sauce. I make a bunch at once and just store it in the fridge so it is easy to grab and create.

Serving per ½ cup

Calories              28

Protein                  0

Carbs                     7

Fat                          0

Ingredients & Directions:

Mix the following together in a medium pot

*20 oz. fresh cranberries

*3 TBSP truvia

*1/4 cup fresh lemon juice

Cook together on medium heat until you hear the cranberries popping and they start to look mushy. I cook for about 10 minutes. Then place into large bowl and let cool a bit before storing in fridge, EASY!

Stay tuned for cranberry recipes. For now it’s great on toast or on top of chicken.

ENJOY !