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View Full Version : SBT's recipe thread!


gymdiva
02-14-2008, 06:14 AM
ok girl, get to posting some of what we were texting about today! :eat:

Siouxcountry
02-14-2008, 06:31 AM
I should rename it "SC's torture thread"! :p

IslandGirl
02-14-2008, 03:01 PM
Let's hear it girl!!!:eat:

SBT
02-14-2008, 03:22 PM
Hey awesome idea on this thread!! I've got most of them saved to my computer, a fwe with pictures... so after the gym (clients and spin) I will get some right up here!! ;)

Siouxcountry
02-14-2008, 07:18 PM
If you ladies would like a child board devoted to recipes or food in general let me know.

dvsness
02-14-2008, 08:09 PM
If you ladies would like a child board devoted to recipes or food in general let me know.

That's not a bad idea. I know both Shannon and I have protein powder recipes that we pretend are the real thing when prepping. Maybe a cutting thread and a bulking thread. :popcorn:

SBT
02-14-2008, 09:37 PM
Now that I SECOND!!! We are both pretty creative now, aren't we?!?!

http://www.freesmileys.org/smileys/eatdrink039.gif (http://www.freesmileys.org)
http://www.freesmileys.org/smileys/eatdrink041.gif (http://www.freesmileys.org)

I'll be working on this for sure after I go hit the weights!!

SBT
02-15-2008, 12:42 AM
Alright, does anyone have any suggestions, or recipes they want a "healthy" version of?! If so let me know... otherwise I will just start typing whatever random ones pop in my head :)

gymdiva
02-15-2008, 04:44 AM
I vote random...

SBT
02-15-2008, 05:03 AM
Let's see... we'll start with the current dish then:

Mochacinno "ice cream":
1 SF/FF mocha Jell-O cup
1 scoop protein
Dash of cocoa powder

All mixed up really thick and freeze for hour or two!!! MMMM
Mine has a little PB drizzled on top but you can add that or some cool whip or whatever is allowed on your diet :)

SBT
02-15-2008, 05:05 AM
Apple cake (My new FAVORITE):
1 scoop protein- I've been using vanilla or apple Isopure
1/2 cup unsweetented applesauce
Dash of cinnamon or apple pie spice

Put in microwave for 1 min on high setting, then a couple more minutes at 50% power and should be done. If not flip it real quick and put it in for another 30 seconds. Also I have done this substituting the applesauce for mashed pumpkin and its pretty tasty too, but the best is a 1/4 cup of each!

SBT
02-15-2008, 05:08 AM
Protein cookies:
2/3 cup oats (whatever meets YOUR carb requirements)
1 scoop of protein
Just little bit of water or whatever liquid you would like (I tend to use coffee more times then not, and a dash of SF blueberry syrup) but mix it up so its thick and dough like, then put them in quarter size balls on a microwave plate and stick in there for 1 1/2 minutes on high then another 30 seconds or so at 50% power and YUMMM YUMMMM! Breakfast is served, or a mid day snack on the go!

Optional:
Sometimes I add in mashed pumpkin, sometimes unsweetened applesauce, I also have a variety of extracts I like to mix in there or even some SF jellies...

gymdiva
02-15-2008, 05:12 AM
oh man canned pumpkin is great...and surprisingly low in carbs!

SBT
02-15-2008, 05:14 AM
Got that right because its mostly just fiber :)

And a little goes a LONG way for flavor... like in those cookies you can use maybe a quarter cup and it flavors them all!

SBT
02-15-2008, 05:16 AM
Which reminds me of another recipe...

Chocolate cake:
1 box of FF brownie/cake mix (I use 4 scoops or protein, and 1 cup grond flax meal)
1 can pumpkin

Bake at 350 for about 35-40 minutes til toothpick comes out clean... best dang chocolate cake ever! If you use the box mix, then you just replace the oil and eggs with the pumpkin and bake as directed. Always comes out great!

SBT
02-15-2008, 05:25 AM
For you Sharon :)

Chocolate Ice-cream
1/2 cup full fat cottage cheese
1 scoop whey
2/3 cup cold water
2 tsp unsweetened cocoa powder
1 egg
Sweetener
Xanthan gum (optional)

Dissolve the whey in the water, add the cocoa, sweetener and stir well.
Blend the egg, cottage cheese and cocoa mixture together, sprinkle on a small amount (less then half tsp) xanthan gum if you have it.
Divide into couple bowls (depending on meal size) or similar containers and freeze.
Take out and leave to thaw 10-15 minutes before you plan to eat.
Serve with heavy cream.

SBT
02-15-2008, 05:29 AM
Protein Chocolate Brownie
1-2 scoops of Chocolate Whey Protein
1/2 tsp of baking powder
1 tbsp of Jell-o Sugar Free Chocolate Fudge pudding
1/3c of water

Mix all the ingredients together in a microwave safe bowl. Once the ingredients are blended and batter like you can add other things to it (nuts etc.). Once prepared, 60-75 seconds in the microwave. It'll rise in the microwave, making a nice sized brownie. Let it cool if you'd like to add a sugar free topping.

gymdiva
02-15-2008, 05:46 AM
dang I almost have what I need for that choc ice cream!

dvsness
02-15-2008, 01:59 PM
If I may contribute my favorite dieting concoction -

CARBLESS BLUEBERRY OATMEAL

Depending on the amount of water, you can make this a shake or a pudding.

1 scoop Blueberry Ergopharm GF Pro
1 scoop Cinnamon Oatmeal Protein Component
1 tbsp Flaxmeal

It is perfect - fast and slow digesting proteins, fiber, and a little monounsaturated fat.

Cal - 229 Pro - 45 Car - 6 Fib - 4 Fat - 4

You can add macadamia or almond oil if you want more fats/calories.

gymdiva
02-15-2008, 02:21 PM
what's cinnamon oatmeal protein component?

SBT
02-15-2008, 03:47 PM
If I may contribute my favorite dieting concoction -

CARBLESS BLUEBERRY OATMEAL

Depending on the amount of water, you can make this a shake or a pudding.

1 scoop Blueberry Ergopharm GF Pro
1 scoop Cinnamon Oatmeal Protein Component
1 tbsp Flaxmeal

It is perfect - fast and slow digesting proteins, fiber, and a little monounsaturated fat.

Cal - 229 Pro - 45 Car - 6 Fib - 4 Fat - 4

You can add macadamia or almond oil if you want more fats/calories.

OH another idea that we did last diet down (for carbless "oatmeal" as well) was add a few egg whites, and put it in the microwave every now and then. Because then the whole texture changes and it really is the consistency of oatmeal :)

SBT
02-15-2008, 05:13 PM
FUDGE
3/4 cup of heavy whipping cream
3 squares of bakers chocolate (3 oz)
1 packet of sugar free pudding (You can try removing this to drop some carbs. Maybe put a scoop of protein in it's place. I wish I did! ahhhh 24 carbs!)
1/4 cup of almond flour
1/4 cup of diced walnuts
4 packets of splenda
Couple drops of vanilla extract

Cooking instructions:
Put 1/2 cup of heavy whipping cream and 3 squares of chocolate in saucepan and melt together over low heat

Once they form a creamy substance put it in a mixing bowl. Mix in the pudding (or protein) and splenda first. Add in the almond flour and walnuts and the final 1/4 cup heavy whipping cream and stir around until you get a batter that will stick together.

I spooned the fudge into a cupcake pan. I used 9 slots and used the cupcake paper holder things in the slots. Hope that makes sense.

When you got them in there put them in the fridge. They will be fudge like in an hour. Oh and if you want spray a little whipped cream on top when you pull one out to eat it.


Anyways...here's the macros for 9 servings:

165 cals, 15g fat, 10 carbs, 2 fiber, 3 protein.

Remember that's with the pudding mix.

gymdiva
02-15-2008, 05:15 PM
hmmm, wonder if I could sub vanilla stevia for the splenda/vanilla extract...


and awesome on the almond flour! I could give that a try without worrying about gf issues :)

SBT
02-15-2008, 05:15 PM
CHEESECAKE
No/Low Carb Cheesecake

2-0.3oz boxes of Sugar Free JELL-O, any flavor. (Strawberry is AWESOME!)
2 cups boiling water
1 cup heavy whipping cream
2-8oz. package cream cheese

-Directions-

Dissolve JELL-O into boiling water. Stir in whipping cream. Add cream cheese, mix until blended. Chill 1 to 2 hrs before serving.

Serving size: 1 cup

Number of servings: 12

Calories: 270
carbs: 2g/ 0%


Alternate Suggestions:

You can put cocoa powder in it. No to low carb. And make a chocolate cheesecake.

Make the splenda whip cream on top! YUM!! Its good with this..

Cream Cheese: has 2g or 0% per serving in the Philadelphia Cream Cheese. you can also buy "Almost Cream Cheese" at almost any grocery store. it has no carbs!)

SBT
02-15-2008, 05:16 PM
hmmm, wonder if I could sub vanilla stevia for the splenda/vanilla extract...


and awesome on the almond flour! I could give that a try without worrying about gf issues :)

Yes you can! I've done that! Actually love that stuff, especially in my coffee MMMMM

gymdiva
02-15-2008, 05:17 PM
what's cinnamon oatmeal protein component?


hey is this actually the stuff by prolab?

SBT
02-15-2008, 05:19 PM
CARBLESS CHIPS
One Microwave safe plate (large)
One half cup of cheese (shredded cheddar works well)
PAM
Garlic powder, pepper to taste


Spray PAM on the plate

Take your plate and spread the cheese into a close circle making sure it is crowded but not clumped and season

Microwave on high for 2 min

Remove and let sit for one minute for it to harden

SBT
02-15-2008, 05:20 PM
hey is this actually the stuff by prolab?

Yes ma'am... pretty tasty stuff too and mixes SUPER thick, I order mine here:
http://wholesalersuperstore.com/ProductDetail.asp?Product=1531

SBT
02-15-2008, 05:21 PM
PB COOKIES
1 cup of natural peanut butter
.5 cup of granular splenda/stevia (the fluffy stuff that measures cup for cup like sugar)
1 egg


preheat to 325, mix together, makes 24 balls (i only got 23). put on ungreased pan. bake for 10-15 mins or until golden. dont overbake


nutrition for the whole thing
139/29/73 fat/carbs/protein total calories ~1650

per cookie (if you only get 23 like me)
6/1/3 fat/carb/protein ~70 calories.

75% fat 7% carb 18% protein

***Also I like to add a scoop of protein in sometimes and just throw it all in the freezer, then its like no bake cookies or fudge :)

SBT
02-15-2008, 05:24 PM
PANCAKES/WAFFLES (again, carbless)
4 tbs. flaxmeal
2 egg whites
2 tbs. sour cream
4 tbs. water ( I only used three)
splenda (optional)
cinnamon (optional)
Baking powder ( I use a little more than a tsp.)

This was originally for waffles but I don't have a waffle maker so I poured them onto a griddle and made pancakes. They turn out better if you make smaller pancakes and let them cook quite a while. Spray with butter or real butter and drench in sugar free syrup. YUM!!!

gymdiva
02-15-2008, 05:28 PM
CARBLESS CHIPS
One Microwave safe plate (large)
One half cup of cheese (shredded cheddar works well)
PAM
Garlic powder, pepper to taste


Spray PAM on the plate

Take your plate and spread the cheese into a close circle making sure it is crowded but not clumped and season

Microwave on high for 2 min

Remove and let sit for one minute for it to harden

was this whole fat cheese? ever tried 2%?

SBT
02-15-2008, 05:35 PM
was this whole fat cheese? ever tried 2%?

Actually I think it was the 2% or the FF (which is already kinda plastic like LOL)

IslandGirl
02-15-2008, 06:09 PM
Quit a collection of yummy recipes girl! You should write a book.

SBT
02-15-2008, 06:14 PM
I'm working on it actually ;)

Thats just a beginning, I know quite a few people are going carbless to the AC so thats why they got posted first... I got A LOT more though! Almost a whole notebooks worth!!

IslandGirl
02-15-2008, 06:15 PM
That's cool! Tink of a title of your book yet?

SBT
02-15-2008, 06:18 PM
Nope :(

I'm the least creative person on the planet LOL

IslandGirl
02-15-2008, 06:21 PM
Nope :(

I'm the least creative person on the planet LOL

We may have to start up a thread to get some ideas going...

SBT
02-15-2008, 06:22 PM
We may have to start up a thread to get some ideas going...

Awww shucks, you'd do that for me :)

IslandGirl
02-15-2008, 06:24 PM
anything for u!

SBT
02-15-2008, 06:26 PM
anything for u!

:kiss: :awesome:

SBT
02-18-2008, 04:35 AM
K took a little break from this since I was gone for all of yesterday and most of today... but let me just see what else I got :)

SBT
02-18-2008, 04:39 AM
PB CANDY (similar to butter butter cups)
1/3 cup natural peanut butter
2 tbsp butter
1/3 cup whole milk ricotta cheese
1/3 cup granulated splenda/stevia
1 tsp vanilla extract

Combine the peanut butter , butter & ricotta in a microwave safe bowl.
Heat for 30 seconds or so , until you can stir it all together nicely ( when butter melts)
Add the sweetener & the vanilla.
Stir it up til its all blended nice.

Drop inot 12 lil piles on some waxed paper.

I but mine in the freezer to firm up quicker.

Then I transfered it to the fridge.

SBT
02-18-2008, 04:41 AM
HOMEADE PROTEIN BARS
5 TBL natural peanut butter (crunchy or creamy)
1/2 cup oats
1/2 cup oat flour (if you don't have oat flour, use another
1/2 cup of oats)
6 scoops chocolate whey protein
1 tsp vanilla
2 TBSP flax seeds (optional)
1 cup non fat dry milk
1/2 cup water (you may need more water depending on
whey protein)

Mix together dry ingredients. Add peanut butter and mix. It will be crumbly. Add water and vanilla. (Use a spatula sprayed with non stick spray) and mix completely (dough may be very sticky). Put in a greased 8x8 pan and either refrigerate or freeze until hardened. Cut into 9 squares. Wrap individually and take with you.

Nutrition per square:
Calories: 197
protein:21
fat:7
carbs:13.7
fiber:1.6

SBT
02-18-2008, 04:42 AM
LOW CARB PROTEIN BARS
6 scoops whey - flavor of your choice
6 egg whites
.5 cup milk or water
2 cups flaxmeal
1 cup splenda
1 tbs baking powder
cinnamon to taste
1 tbs vanilla extract

Bake @ 350 until toothpick comes out clean when tested in middle. You are probably better off using egg or casein protein if you are worried about it denaturing.

If they the batter is dry, add a little water until a batterlike consistency is reached.

Makes 8 bars, nutrients per bar are:

Total: 297
Fat: 14 129 49%
Sat: 1 11 4%
Poly: 9 78 30%
Mono: 3 24 9%
Carbs: 16 19 7%
Fiber: 11 0 0%
Protein: 29 116 44%

SBT
02-18-2008, 04:45 AM
PEANUT DRESSING
This is good on lots of foods, but I usually put it over broiled tuna with a salad of steamed bok choy, peppers, and mushrooms

1 tb brown rice vinegar
2 tsp peanut butter
1 tb soy sauce
1 clove garlic, chopped
1 tsp ginger, grated
pepper to taste

Mix all together. Taste for seasoning and reseason as appropriate. It will be a little thick, but will thin once it get warm.

SBT
02-18-2008, 04:54 AM
PUMPKIN DIP/FILLING
I've make this recipe often and roomy always asks for it:

1 cup solid pumpkin
1/4 splenda
1 cup sugar free cool-whip
1/2 sour cream
1/2 tsp. cinnamon
chopped pecans or walnuts

Blend together. You can use anything, apples, strawberries, etc. to use as dippers. I've used low-carb torillas. Cut the tortillas into 1/8 wedges, spray with oil (light olive oil works) and sprinkle with splenda and cinnamon. Bake until the chips are crispy.

It also works really good as a topping. I've added it to my cottage cheese and it's really good, or mixed up with a tbl of cheesecake SF/FF pudding mix and wrapped in a low carb tortilla too then baked, or even in a few egg whites cooked thin like a crepe stuffed with the dip then rolled :p

SBT
02-18-2008, 05:05 AM
BROCCOLI STUFFED CHICKEN
4 chicken breasts, beat to 1/4 to 1/2 inch thick
1 cup of minced mushrooms
2 cups minced broccoli (if you put 3 cups of
frozen broccoli in a blender, it’s a lot easier)
1/4 cup red wine
Swiss cheese (reduced fat or fat free)
1/2 cup of Parmesan cheese

Combine mushrooms, wine, Parmesan cheese, 1/2 cup of the Swiss cheese and the broccoli in a frying pan and cook about 10 minutes on medium heat. When done, spoon onto middle of chicken breast and then roll up into a ball, or into a sushi-type roll. Place seam-side down into a baking dish ( I recommend a 13x9). Turn oven on to 450. Place remaining Swiss over the chicken and then put into the oven for 20 minutes or until chicken is cooked through (cut to test). Serve with a portion of your favorite pasta and enjoy. (Also good heated up in the microwave for the next day’s lunch!!)

SBT
02-18-2008, 05:08 AM
RANCH DIP
Take 1/2c. lowfat cottage cheese and place in food processer (which works so much better than a blender...it will blend it into a creamy consistency similar to cream cheese). Add to that a few teaspoons of dry Hidden Valley Ranch Dressing Mix, (to your personal taste). Then use it to dip veggies in, or on pita chips, on a pita sandwich, some lowfat "buffalo style" chicken tenders...anything you would use Ranch dressing on. It equals out to be for the entire 1/2cup, 95 calories, 2 grams fat, 5 carbs and 12 grams of protein!!

SBT
02-18-2008, 05:12 AM
BANANA PIE BARS
2/3 c. oat bran
2 scoops choc. protein powder (20g.prot. per scoop) or vanilla
1 banana
4 egg whites (I used actual whites)
1/2 c. fat-free cottage cheese
2 packets diet Swiss Miss hot cocoa (2g. prot, 4g. carbs per packet) opt
Preheat oven to 350 degrees. Spray non-stick cooking spray in 8x8 baking dish. Mix oat bran, choc. protein powder, and hot cocoa in bowl. Blend banana, egg whites and cottage cheese in blender until smooth. Add to other ingredients in bowl and mix well. Pour into baking dish and bake for 23-25 minutes until toothpick comes out clean.
Let cool and cut into 6 bars.

SBT
02-18-2008, 05:13 AM
CROCKPOT CHICKEN FIESTA
4 Boneless skinless chicken breast halves (4 oz each)
1 20 oz. jar of Pace Picante Sauce
1 cup frozen corn
1 15 oz. can Black Beans, drained
2 cloves garlic minced
2/3 cup brown rice long grain
Spray crockpot with nonfat cooking spray. Place chicken breasts in crockpot. Add remaining ingredients. Cook on high for about 5-6 hours. When done, shred chicken and return to pot. Cook another 15-30 minutes. Serve in tortillas for burritos (can add lettuce, FF sour cream, Lowfat cheese, etc) or on lettuce for a chicken taco salad.

SBT
02-18-2008, 05:14 AM
ITALIAN CHICKEN <--One of my FAVORITES :p
4-5 pieces boneless, skinless chicken breast
1 package pre-packaged spinach
2 cans of Italian tomatoes
1 8oz low fat cottage cheese
1 package low-fat Mozzarella cheese.
Spray a 9X13 baking pan with Pam cooking spray Layer in this order: chicken, spinach, cottage
cheese, tomato and Mozzarella cheese, cover with foil and bake for one hour at 350, uncover and bake for 1/2 hour longer. Serve with rice or noodles.

gymdiva
02-18-2008, 05:15 AM
well now don't give them all away for free...you have a book to sale, remember? ;)

SBT
02-18-2008, 05:17 AM
BAKED RICE PUDDING
2c Cooked Brown Rice
1c Blended Cottage Cheese
1/2c Egg Beaters or 3 Egg Whites
1/2 scoop Whey Protein Powder
1/4 to 1/2c sweetener
1/2 tsp cinnamon
1/4c Non fat milk
Heat oven to 350. Mix all ingredients in a oven safe dish with a lid. Sprinkle with more cinnamon. Bake for 30 minutes covered, then 5 to 10 more uncovered. Eat warm or cold with a little milk, fat free topping, or sweetened blended cottage cheese. You can also add raisins or other dried fruit (non sweetened) to the mix.

SBT
02-18-2008, 05:20 AM
well now don't give them all away for free...you have a book to sale, remember? ;)

Hmmm good call on that one... I think I will take a little break :)

Not even a smidge of the notebook I have filled up though muhahhahaha

Alli
02-18-2008, 04:04 PM
Okay just made that mochachino ice cream. I LOVE IT! and its a godsent considering i'm trying to clean up what I'm eating right now!!!

Alli
02-18-2008, 04:07 PM
here's one I got from Oxygen a while back... but its SUPER good, thought I'd post!

APPLE CINNAMON COFFEE CAKE

Coffee Cake topping:
1/2 cup Splenda Granular
1/2 cup all-purpose flour
1/2 tsp ground cinnamon
1/4 cup reduced-calorie margarine, melted

Apple layer:
2 medium Granny Smith apples, peeled, cored and diced into 1/4-inch cubes
2 tbsp lemon juice
1 tbsp all-purpose flour
1/2 cup Splenda Granular
1 tsp ground cinnamon
2 tbsp reduced-calorie margarine

Cake layer:
1/2 cup softened reduced-calorie margarine
3/4 cup egg substitute at room temperature
1 cup Splenda Granular
1 tsp vanilla extract
1 1/2 cups all-purpose flour, sifted
1 tsp baking soda
1 tsp baking powder
1/2 cup fat-free milk at room temperature

Preheat oven to 350F. Spray a 9-inch square metal baking pan with vegetable cooking spray and set aside. Combine the ingredients for the coffee cake topping in a medium bowl and stir until well blended. Separate mixture into small clumps, approximately 1/4 tsp each, and place on cookie sheet. Bake 8 to 10 minutes. Cool to room temperature. Crumble into fine, uniform texture. Set aside.

For the apple layer, combine apple pieces and lemon juice in a medium bowl. In small bowl, stir together flour, Splenda Granular and cinnamon. Sprinkle Splenda mixture over apples and stir until thoroughly mixed. Add melted margarine to mixture and stir until combined. Set aside.

To make the cake layer, in a large mixing bowl, beat margarine with an electric mixer on high speed for 1 minute. Add egg substitute and beat on high for 1 minute. Add Splenda Granular and vanilla and beat on medium speed until thoroughly blended, about 1 minute. In a medium bowl, stir together flour, baking soda and baking powder. Slowly add the flour mixture and the milk to the margarine and egg mixture, blending well on low speed. Spread batter evenly into prepared pan. Spread apple layer evenly over cake layer. Sprinkle topping over apple layer and press in lightly. Bake 45 minutes or until an inserted toothpick comes out clean.

SBT
02-18-2008, 04:33 PM
Thanks for adding those too it :)

Actually my FAVORITE post workout snack/meal right now taste JUST like apple cake too! I think I posted it on page one, but if not....

APPLE PROTEIN CAKE
1 scoop protein
1/2 cup applesauce
dash of cinnamon/apple pie spice

Mix up so its thick like pudding (good this way too especially with oats or granola on top) but also throw it in microwave for a minute, then turn the power down to 50% and leave in another 2-3 minutes or so and you have a nice moist apple cake ;)