Coconut Cream Pie Shake Recipe
Post by Pamela | December 8th, 2011
There is one secret to getting my husband to eat anything.
Add coconut.
It has inspired many a recipe change or new creation (like my Vanilla Coconut Protein Pancakes). This month’s recipe, however, wasn’t inspired for him to drink. I just think his love of coconut is growing on me. That and you can only drink chocolate protein powder and PB2 shakes so many times.
My Coconut Cream Pie Shake combines whey and soy to give you a balanced post workout option. It makes 2 servings so you have one for today and one for tomorrow when you’re really in a hurry.
Coconut Cream Pie Shake
- 6 oz silken tofu
- 1 cup lite coconut milk
- 1 tbsp milled flax seed
- 1 tsp vanilla extract
- 1 scoop Designer Whey Vanilla Praline Protein Powder
- 1 tbsp unsweetened flaked coconut
- 4-5 cubes of ice
Blend all ingredients in a blender till smooth.
Yield: Serves 2
Prep Time: 5 Minutes
Cook Time: 0 Minutes
Per Serving: Calories 208; Total Fat 11.9g; (Sat Fat 6.1g, Poly Fat 0g, Mono Fat 0g); Protein 15.9g; Carb 11g; Fiber 3g; Sugars 4g; Cholesterol 30mg; Sodium 70mg
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Sauceless Sausage Pizza Recipe
Post by Pamela | November 10th, 2011
I love pizza. It was nothing for me, back in my unfit days, to order a medium pan pepperoni pizza and eat the whole thing myself.
Today I wouldn’t dream of ordering a delivery pizza (or of eating the whole pizza at once). I have learned that anything that comes out of my kitchen is not only better for me but also tastes a whole lot better.
In a perfect world I make everything for the pizza: sauce, dough, even cheese. Only the veggies are grown by others. The cheese is easy. Brian makes the dough. I even make the seitan sausage. The sauce however takes more time than I have most days. So the sauce had to go. Enter my Sauceless Sausage Pizza. This quick and easy pizza is also vegan. The recipes for the faux sausage and for a very tasty cheese can both be found in one of my favorite cookbooks, La Dolce Vegan!
Sauceless Sausage Pizza
- 1 Whole Wheat Pizza crust (Brian uses the Healthy Bread in Five Minutes a Day
recipe.)
- 4 oz of setian sausage
- 1 cup canned no salt added diced tomatoes
- 2 oz shredded vegan cheese
- 10 fresh basil leaves
- ½ small red onion sliced
- 2 medium banana peppers chopped
Preheat oven to 450 degrees.
If using the homemade crust, let oven warm 15-30 minutes before putting rolled out crust into oven on a pizza pan or pizza stone. Let bake 10 minutes and then remove.
Place all toppings on the crust and return to oven for 5-10 minutes, until cheese is melted and toppings are warm.
Slice into 6 pieces and serve immediately.
Yield: Serves 6
Prep Time: 15 Minutes
Cook Time: 15-20 Minutes
Per Serving: Calories 186; Total Fat 2.1g; (Sat Fat 0g, Poly Fat 0g, Mono Fat 0.5g); Protein 10.4g; Carb 33g; Fiber 5g; Sugars 2g; Cholesterol 0mg; Sodium 460mg
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Summer Fruit Salad Recipe
Post by Pamela | September 8th, 2011
Last weekend at the farmers market I was doubly blessed.
photo by W. Brian DuncanFirst, I got my first batch of local Gala apples. Nothing tastes like a just picked Gala apple. I almost squealed with delight when I saw them.
Second, I got white peaches.
White peaches were my original target that morning. They come in at the end of the season, it seems, and I had yet to partake of them this year. If you are not familiar with white peaches, they are like a cross between a peach and a pear. I like peaches and I like pears. Put the two together and you have bliss.
My lovely white peaches inspired this simple summer fruit salad. Instead of your usual Cool Whip, I decided to give my salad a protein kick. Enjoy while you can.
- 1 kiwi, peeled and sliced
- 1 small white peach, pitted and chopped
- 1 extra small banana, sliced
- 15 g chopped walnuts
- 1 scoop Designer Whey Vanilla Praline Protein Powder
Mix all ingredients, except protein powder, in a small bowl. Divide into 2 servings.
Mix protein powder with 3 tbsp of water. Drizzle evenly over the fruit salad. Serve and enjoy!
Yield: Serves 2
Prep Time: 5 Minutes
Cook Time: 0 Minutes
Per Serving: Calories 183; Total Fat 6g; (Sat Fat 1g, Poly Fat 4g, Mono Fat 0.5g); Protein 11.3g; Carb 24g; Fiber 3g; Sugars 10g; Cholesterol 30mg; Sodium 0mg
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Egg White and Avocado Tacos Recipe
Post by Pamela | August 4th, 2011
Sometimes you look in the fridge and see nothing but an odd hodge podge of ingredients just waiting to go bad. At my house it’s usually a day or two prior to a scheduled grocery trip when I am scrounging for something to eat for lunch.
image by Chad MillerOne such Saturday I looked into the frig to see an avocado getting mushy and some tortillas that I wasn’t quite sure how long they had been there. They looked okay but I had a feeling their time might be coming soon. I also had a some banana peppers from the farmer’s market that needed to be eaten soon or lost to the disposal.
Out of desperation, food inspiration was born. Enjoy my simple but easy egg white and avocado tacos.
Egg White and Avocado Tacos
- Olive oil cooking spray
- ½ cup chopped onion
- 1-2 banana peppers, diced
- ¼ tsp dried cumin
- ¼ tsp dried cilantro
- ½ cup cooked black beans
- 3 egg whites
- 2 low carb whole wheat tortillas
- ½ medium avocado
- Ground black pepper, to taste
Heat a non-stick skillet over medium heat. Spray with olive oil spray. Add onions and peppers to pan and cook until soft , about 5 minutes. Add cumin and cilantro and cook for an additional minute.
Add black beans and egg whites. Cook 5-10 minutes, stirring frequently, until whites are firm. Season with pepper, if desired.
Warm tortillas in microwave till soft. Divide avocado and egg mixture between tortillas. Serve and enjoy.
Yield: Makes 1 serving of 2 tacos.
Prep Time: 10 Minutes
Cook Time: 20 Minutes
Per Serving: Calories 478; Total Fat 16.9g; (Sat Fat 1.5g, Poly Fat 1g, Mono Fat 7g); Protein 35.5g; Carb 53g; Fiber 25g; Sugars 6g; Cholesterol 0mg; Sodium 760mg
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Farmers Market Quinoa Salad Recipe
Post by Pamela | July 7th, 2011
photo by NatalieMaynorRemember my friend Grace from Grace & GratiFood? Since she is such an amazing lady she was kind of enough not only to let me interview her last month but to also share a recipe from her own kitchen.
Grace must have read my mind when she picked this easy summer recipe. The farmers market is my favorite place to be on Saturday mornings this time of year. It’s prime time for a wide variety of fruits and vegetables in Missouri. This means there is absolutely no reason why you can’t fill your plate with an amazing array of colors, textures and tastes. Grace chose a recipe that embodies that spirit along with my favorite grain: quinoa. Along with her recipe, Grace shared a little background on this clean eating staple:
Quinoa is an ancient grain, meaning it hasn't been subject to genetic modification like so much of what we eat now. Only a few species of quinoa are edible, the rest are considered weeds. However, the quinoa plant that we get grain from is closely related to these weeds. Originating in the rough terrain of the Andes it can survive in extreme environmental conditions. This translates to the energy of adaptability being transferred to those who have it as a regular part of the diet. Another bonus of having this grain in your diet is that it has all of the necessary amino acids to make it a complete protein. Also, the grain is high in magnesium, lysine, zinc and iron.
I like to use quinoa for summer salads, not only because of its energetic and nutritional properties, but also because it has a light flavor and texture that is excellent for the summer months.
Farmer’s Market Quinoa Salad
- 1 cup uncooked quinoa
- 2 medium cucumbers, diced and seeded
- 2 large tomatoes, diced and seeded
- 1 red or orange bell pepper, diced
- 1 bunch cilantro, basil and/or parsley, chopped
- 1 tbsp extra virgin olive oil
- Salt and pepper to taste
Rinse quinoa well with cold water and place in medium saucepan with 2 cups water. Bring to boil, cover and turn to low until all water is absorbed, approximately about 15 minutes.
Remove quinoa from heat and fluff with fork.
Place diced vegetables and chopped herbs in a bowl. Drizzle vegetables with olive oil and toss till well coated. Add cooled quinoa and season with salt and pepper to taste.
Serve immediately.
Yield: Makes 4 servings.
Prep Time: 10 Minutes
Cook Time: 20 Minutes
Per Serving: Calories 234; Total Fat 6.7g; (Sat Fat .5g, Poly Fat 0g, Mono Fat 3g); Protein 7.8g; Carb 37g; Fiber 6g; Sugars 5g; Cholesterol 0mg; Sodium 20mg
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