Recipes & Shakes
These are awesome! They are from The BodyArt Cookbook!
Tuna Burgers
1 serving
1 can tuna, in water ,drained and rinsed
1/3 cup rolled oats
3 egg whites
1/3 cup non-fat cottage cheese
1 pinch dillweed
1 dash pepper
1 stalk of long green onion (snipped up)
Throw everything in a bowl and mix well to form patties.
Cook in a non-stick skillet until browned on both sides.
Egg Nog Skake
3/4 cup water
1/4 cup low fat egg nog (fat free if you can find it!) 1-2 scoops vanilla protein
3 ice cubes
1 capful rum extract
1 dash of nutmeg
BLEND!! This is the BEST!!
Pumpkin Bodybars
1/2 cup rolled oats
2 eggs or 4 egg whites
2 tbsp, canned pure pumpkin
1 cap vanilla extract
1 pinch allspice
2 dashes cinnamon
stevia
1 scoop vanilla soy or whey protein powder
Cook in a nonstick pan. Makes 3-4 bodybars (pancakes)
335 calories
3 g fat
40 g protein 35 g carbs
Coffee Shake
1 scoop whey isolate protein (chocolate or vanilla) 1 tsp instant decaf coffee
1 cup water or rice milk
3-4 Large Ice cubes
Makes 1 serving.
No Bake Recovery Bars
(Makes 9 servings)
Ingredients:
1 cup oats
4 scoops chocolate protein powder (low-carb the calories will be little different)
1 cup dry fat-free milk powder
1/3 cup sunflower seeds
1/3 cup dried cranberries
1/3 cup coconut flakes
5 tbsp natural peanut butter or raw almond butter
1 4 cups water
1 tsp vanilla
Start:
Spray a square baking sheet with cooking spray.
Prepare:
Combine oats, protein powder, dried milk, seeds, cranberries, coconut in medium mixing bowl. Mix in peanut butter until mixture is crumbly. Add water and vanilla until you get a smooth doughy consistency. Increase water if needed. Spoon mixture into a pan and spread evenly, Refrigerate for two hours. Use sharp knife to cut into bars.
Nutrition Info:
Per bar- 265 cats , 19g protein, 26g carbs , 12fat
Irish Cream Smoothie
1 scoop whey isolate protein (chocolate or vanilla) 1 cup water or rice milk
1 capful Watkin's Irish cream extract
3-4 Large Ice cubes
Makes 1 serving.
Apple Crisp For Breakfast
Makes 1 serving
1 apple (cored and cut up. I leave skin on)
1/2 cup old fashioned rolled oats
1 whole egg and 2 egg whites
Put the apple in a non-stick pan on medium heat, and then add the egg and whites on top. Sprinkle some cinnamon on next, then pour the oats on top. Let cook for a few minutes and then I mix it around in pan till cooked. Add some stevia for sweetness or sometimes I use the no sugar added syrup (1 tbsp). You can use nectarines, strawberries, or any fruit you wish.
Peanutbutter Cup Smoothie
Makes 1 serving
1 scoop chocolate whey isolate protein
1 cup water
1 capful Watkin's peanut butter extract or 1 tsp natural peanut
butter 3-4 Large Ice cubes