~Pumpkin
Low Carb Protein Pancakes
Directions:
Simple combine all ingredients in a bowl and stir until they are incorporated. Add a small amount of water for desired consistency. Coat your pan with some non-stick spray. Pour out each pancake slightly larger than your spatula. When the top starts to bubble, just flip it over for roughly 30-45 sec. These are a great grab and go snack, or could be used for your pre or post workout meal to give your body plenty of fuel for training and recovery. For topping mix some sugar free jam and greek yogurt and spread over the top or use a sugar free syrup. For more healthy fat use 2 whole eggs instead of the whites.
Ingredients:
1 cup quick oats
½ cup liquid egg whites (or 4 eggs whites)
½ cup low fat cottage cheese
1 ½ scoops vanilla protein
Directions:
Simple combine all ingredients in a bowl and stir until they are incorporated. Add a small amount of water for desired consistency. Coat your pan with some non-stick spray. Pour out each pancake slightly larger than your spatula. When the top starts to bubble, just flip it over for roughly 30-45 sec. These are a great grab and go snack, or could be used for your pre or post workout meal to give your body plenty of fuel for training and recovery. For topping mix some sugar free jam and greek yogurt and spread over the top or use a sugar free syrup. For more healthy fat use 2 whole eggs instead of the whites.
Nutrition Info For Pancakes:
(Entire batch)
Calories: 562
Protein: 60g
Carbohydrates: 67g
Fat: 6g
I typically get 10-12 pancakes out of this, and three is about a serving. If you weigh them then 5oz is-197 calories, 21g of Protein, and 24g of Carbohydrates
Directions:
I typically get 10-12 pancakes out of this, and three is about a serving. If you weigh them then 5oz is-197 calories, 21g of Protein, and 24g of Carbohydrates
Faux-Mashed Potatoes
Ingredients:
1 pound FRESH Cauliflower
1 pound FRESH Cauliflower
2 tbsps. parmesan cheese
2 tbsps. sour bream
1 tbsp. butter
Directions:
Steam cauliflower. In the meantime, add the remaining ingredients into a food processor or blender. Add cauliflower, blend until smooth or desired mashed potato like consistency. Makes two ¾ cup servings.
Nutrition Info:
Calories: 124
Protein: 4g
Carbohydrates: 8g
Herb Baked Cod
Ingredients:
2 - 6oz Cod Loins
1 Tbsp regular mayonnaise
1 Tbsp "Herbs"
3 Tbsp Panko Bread Crumbs
Directions:
Preheat oven to 400 degrees. Dry cod loins with paper towel. Surface should be free of as much moisture as possible. Mix mayonnaise and herbs (I don't measure and I rarely use the same herbs and spices. Feel free to use whatever you like as long as it equals one tablespoon) in a small container. (I use one of those 1 oz dip cups) Spread mayo and herb mixture over the top of the fish. Sprinkle on panko bread crumbs and pat into mixture. Place on over baking sheet and bake for 16-20 minutes.
Nutrition:
Calories: 197
Carbohydrates: 3g
Protein: 30g
I use this recipe with EVERYTHING. It is great on both chicken, fish, and pork alike.
Tex Mex Scramble
Ingredients:
2 eggs
2 oz chorizo (raw not pre-cooked)
1 tbsp green peppers
1 tbsp red peppers
1 tsp sour cream
1 tsp salsa of your choice
Directions:
Heat skillet over medium heat.
Cook chorizo set aside and drain on a paper towel. Cook peppers in skillet for about four minutes add chorizo sausage. Once heated add eggs and scramble. Plate and top with cheese, sour cream, and salsa...Enjoy
Nutrition:
Calories: 251
Carbohydrates: 2
Protein: 17
Sesame Chicken
Ingredients:
4lbs chicken thighs or breast (I cut mine into chunks,but can leave these whole)
1/3 cup soy sauce
1/2 cup Splenda
1TBSP black strap molasses
1/4 cup tomato sauce
3 TBSP cider vinegar
3 cloves garlic (finely chopped)
1/2 tsp red pepper flakes (optional,if you don't like the heat)
1/4 tsp ground ginger
Directions:
Heat oil in a large non-stick skillet over med-high heat,add chicken,cook until lightly browned(6-7 minutes)
Remove from heat
Combine remaining ingredients in a bowl and mix well,pour over chicken and return to heat.Bring to a boil and reduce heat and cover,simmer for 20 miutes or until chicken is done,
Remove chicken to a serving platter,thicken sauce with a little corn starch and serve with the chicken as a sauce.
Nutrition: 5 oz is 1 serving
Calories: 235
Carbohydrates: 10
Protein: 35
Herb Baked Cod
Ingredients:
2 - 6oz Cod Loins
1 Tbsp regular mayonnaise
1 Tbsp "Herbs"
3 Tbsp Panko Bread Crumbs
Directions:
Preheat oven to 400 degrees. Dry cod loins with paper towel. Surface should be free of as much moisture as possible. Mix mayonnaise and herbs (I don't measure and I rarely use the same herbs and spices. Feel free to use whatever you like as long as it equals one tablespoon) in a small container. (I use one of those 1 oz dip cups) Spread mayo and herb mixture over the top of the fish. Sprinkle on panko bread crumbs and pat into mixture. Place on over baking sheet and bake for 16-20 minutes.
Nutrition:
Calories: 197
Carbohydrates: 3g
Protein: 30g
I use this recipe with EVERYTHING. It is great on both chicken, fish, and pork alike.
Tex Mex Scramble
Ingredients:
2 eggs
2 oz chorizo (raw not pre-cooked)
1 tbsp green peppers
1 tbsp red peppers
1 tsp sour cream
1 tsp salsa of your choice
Directions:
Heat skillet over medium heat.
Cook chorizo set aside and drain on a paper towel. Cook peppers in skillet for about four minutes add chorizo sausage. Once heated add eggs and scramble. Plate and top with cheese, sour cream, and salsa...Enjoy
Nutrition:
Calories: 251
Carbohydrates: 2
Protein: 17
Sesame Chicken
Ingredients:
4lbs chicken thighs or breast (I cut mine into chunks,but can leave these whole)
1/3 cup soy sauce
1/2 cup Splenda
1TBSP black strap molasses
1/4 cup tomato sauce
3 TBSP cider vinegar
3 cloves garlic (finely chopped)
1/2 tsp red pepper flakes (optional,if you don't like the heat)
1/4 tsp ground ginger
Directions:
Heat oil in a large non-stick skillet over med-high heat,add chicken,cook until lightly browned(6-7 minutes)
Remove from heat
Combine remaining ingredients in a bowl and mix well,pour over chicken and return to heat.Bring to a boil and reduce heat and cover,simmer for 20 miutes or until chicken is done,
Remove chicken to a serving platter,thicken sauce with a little corn starch and serve with the chicken as a sauce.
Nutrition: 5 oz is 1 serving
Calories: 235
Carbohydrates: 10
Protein: 35
Vegetable Lasagna
Ingredients:
3 squash (I use 1 yellow and 2 zucchini)
½ lb Italian sausage
1 lb Ground Turkey
16 oz Ricotta Cheese
24 oz Mozzarella Cheese
1 egg
1 cup mushroom pieces
1 cup drained spinach
1 large bottle tomato sauce
Directions:
1) Preheat oven to 350°
2) Remove Italian sausage from casing. Brown sausage and
turkey in skillet.
3) In a bowl combine ricotta cheese, egg, mushrooms, and
spinach. Set aside.
4) Using a mandolin slicer or the slicing side of a cheese
grater, slice squash length wise.
5) Line bottom of lasagna pan with squash slices, in one
layer. Cover with sauce and spread ¼ of ricotta cheese mixture and sprinkle ¼ of
brown meat mixture. Repeat until all layers are completed.
6) Cover with aluminum foil and place in oven for 75
minutes. Remove foil for the last 5 minutes.
7) Let set for 5 minutes and serve.
Nutrition - 1 of 12 servings
Calories: 377
Carbs: 7
Fat: 24
Protein: 29
Fiber: 1
Chocolate Protein Ice Cream
Ingredients:
1 1/4 cup milk (I used 1% cows milk)
3 tbsp unsweetened cocoa powder
1 1/2 tbsp stevia ( or sweetener of your choice- sugar will drastically increase the carbs in this)
2 scoops vanilla protein powder.
Directions:
In a blender combine all ingredients, mix on a high speed until the mixture is frothy...pour mixture into your ice cream maker and follow manufacture instructions...
When you have it at a soft serve consistency move to a container and place in freezer. This will freeze hard as a rock. When you wanna scoop it out defrost in your the microwave for 15-20 seconds.
The nutrition information on this is as follows:
Serving = 1/4 of total mixture
Calories: 106
Fat: 1.2g
Carbs: 7.5g
Protein: 18g
Chocolate Zucchini Brownies
Ingredients:
1 cup dark chocolate
1 1/2 grated zucchini
1/3 cup raw honey
1 egg
1 cup almond butter
1 tsp vanilla
1 tsp baking soda
1 tsp cinnamon
1/2 tsp nutmeg
Directions
1. Preheat oven to 350 degrees
2. Combine all the ingredients and mix everything together
3. Pour into a greased 9x9 baking pan
4. Bake for 35-45 minutes, or until a toothpick comes out clean
Nutrition
Serving size is 1/20 of entire batter
Calorie: 118
Fat: 8
Carbs: 14
Fiber: 2
Sugar: 11
Fish Tacos
Ingredients:
Cole Slaw
2 cups cabbage (I like mine diced, but shredded works just as well)
1/3 cup Mayonnaise
1 tsp (or 1 packet) sweetener of choice
1 tsp mustard (again of your choice)
2 radishes, grated
1 jalapeno, grated
1/8 tsp grated horseradish (Optional, I like the burn but my hubby doesn't)
Fish Filling
3 oz white fish (I prefer Cod Loin)
Cajun seasoning,
Olive oil (just enough to cook them in)
Instructions:
Cole Slaw - Mix all ingredients, except cabbage in bowl and let rest in refrigerator for 30 minutes. After the sauce has rested mix with cabbage and return to the fridge for an additional 30 minutes.
Fish - Season fish on both sides and cook until able to flake with a fork.
Build the taco how you like. I fry up corn tortilla shells or just eat it on a plate with a fork.
Enjoy!
Greens Chicken and Cheese Casserole
Serves 6 Lap-Banders
Ingredients:
Nutrition (per serving):
Calories: 320
Protein: 27
Fat: 20
Carbs: 12
Fiber: 1
Chocolate Protein Ice Cream
Ingredients:
1 1/4 cup milk (I used 1% cows milk)
3 tbsp unsweetened cocoa powder
1 1/2 tbsp stevia ( or sweetener of your choice- sugar will drastically increase the carbs in this)
2 scoops vanilla protein powder.
Directions:
In a blender combine all ingredients, mix on a high speed until the mixture is frothy...pour mixture into your ice cream maker and follow manufacture instructions...
When you have it at a soft serve consistency move to a container and place in freezer. This will freeze hard as a rock. When you wanna scoop it out defrost in your the microwave for 15-20 seconds.
The nutrition information on this is as follows:
Serving = 1/4 of total mixture
Calories: 106
Fat: 1.2g
Carbs: 7.5g
Protein: 18g
Chocolate Zucchini Brownies
Ingredients:
1 cup dark chocolate
1 1/2 grated zucchini
1/3 cup raw honey
1 egg
1 cup almond butter
1 tsp vanilla
1 tsp baking soda
1 tsp cinnamon
1/2 tsp nutmeg
Directions
1. Preheat oven to 350 degrees
2. Combine all the ingredients and mix everything together
3. Pour into a greased 9x9 baking pan
4. Bake for 35-45 minutes, or until a toothpick comes out clean
Nutrition
Serving size is 1/20 of entire batter
Calorie: 118
Fat: 8
Carbs: 14
Fiber: 2
Sugar: 11
Fish Tacos
Ingredients:
Cole Slaw
2 cups cabbage (I like mine diced, but shredded works just as well)
1/3 cup Mayonnaise
1 tsp (or 1 packet) sweetener of choice
1 tsp mustard (again of your choice)
2 radishes, grated
1 jalapeno, grated
1/8 tsp grated horseradish (Optional, I like the burn but my hubby doesn't)
Fish Filling
3 oz white fish (I prefer Cod Loin)
Cajun seasoning,
Olive oil (just enough to cook them in)
Instructions:
Cole Slaw - Mix all ingredients, except cabbage in bowl and let rest in refrigerator for 30 minutes. After the sauce has rested mix with cabbage and return to the fridge for an additional 30 minutes.
Fish - Season fish on both sides and cook until able to flake with a fork.
Build the taco how you like. I fry up corn tortilla shells or just eat it on a plate with a fork.
Enjoy!
Greens Chicken and Cheese Casserole
Serves 6 Lap-Banders
Ingredients:
- 1 pound chicken breast, cubed, cooked how you like
- 1 package shredded cheese (small, 2 cups-ish)
- 1 cup, chopped spinach, fresh
- 1 cup chopped broccoli
- 2 tbsp butter, melted
- 3/4 cup French's fried onion
- 1 cup rice, (uncooked volume) - prepared
Directions:
- Preheat oven to 375 degrees
- Combine chicken, rice, spinach, broccoli, and half of the cheese.
- Dump into casserole dish.
- Pour melted butter over the top
- Top with remaining amount of cheese
- Cover with aluminium foil
- Bake for 20 minutes
- Pull from oven, remove cover, and top with french's onions
- Bake an additional 5 minutes.
- Remove from oven and let set for 5 minutes....enjoy
Nutrition (per serving):
Calories: 320
Protein: 27
Fat: 20
Carbs: 12
Fiber: 1
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