Various

No-Bake “County Club Whey Protein Bars” (added July 2012)

We love homemade bars because we know EXACTLY what goes into them. You can easily control the amount of fat, carbs and protein when you’re in the drivers seat. The list below is our personal favorite, but feel free to substitute an item for one (or some) of yours!

In a large bowl, combine:
8 cups rolled oats
1 cup  sliced almonds
10 scoops Genuine Health Whey Protein (vanilla or chocolate… both are good)
1/2 cup wheat bran
1/2 cup pumpkin or sunflower seeds
1/2 tsp cinnamon

In small bowl, mix:
1/2 cup almond butter (or natural peanut butter)
1/2 cup almond milk
2-3 egg whites
4 tbsp. honey
2 tbsp. molasses
1 tsp. vanilla

Mix all your dry ingredients in a large bowl. Set aside.

Thoroughly mix together all the wet ingredients in a smaller bowl. Start with just 2 of the egg whites but keep the extra egg handy just in case your “batter” needs more moisture.

Make a well in the centre of your dry ingredients and slowly add in the almond milk mixture. Mix well. You’ll probably get a great arm workout stirring it all together! If the batter is too dry and crumbly, add in the extra egg white. If it’s too gooey, add in 1/4 cup of oats. It should be “tacky” to set properly.

Line a large pyrex dish with waxed paper and give a quick spray with Pam so your bars don’t stick. Pour in your mixture and press down evenly, packing down the ingredients firmly. Cover and place in the fridge to set, they’ll be ready to cut in about 1-2 hours.

Remove from the fridge and lift out the bars on the waxed paper. With a sharp knife, evenly cut the large, pan-shaped bar into 24 small, square bars. Wrap with saran wrap and store in the fridge until you’re ready to enjoy!

Nutritional breakdown per bar is: 4.5 g fat/15 g carbs/10 g protein

Banana Protein Muffins

Tested, tried and true. These are great, wholesome muffins that pack a lot of protein, modest carbs and low fat.


 

Ingredients
2 cups egg whites
1 whole egg
1-1/2 cup oats
1/2 cup Splenda
1/2 cup low fat cottage cheese
1 mashed banana
4 scoops ‘Genuine Health’ vanilla protein powder
1/2 tsp. baking soda
1/2 tsp. baking powder
1 tsp. cinnamon
1 tsp. vanilla extract

Preparation
1. Preheat oven to 3500F.
2. Blend all ingredients in blender (or use hand blender).
3. Line muffin tin with muffin cups. Pour batter into muffin tin.
4. Bake for 15 to 20 minutes.
5. Check with a toothpick before removing from the oven.
6. Let cool for 20 minutes before serving.
7. Makes 12 muffins.

Nutrition facts per serving:
Calories:  120
Protein:  15 g
Fat: 1.4 g
Carbs:  12.4 g

Good-for-you Granola

We start every day with our homemade granola on top of ‘Liberté’ greek yogurt (which has way more protein than regular yogurt) and fresh berries. If you need to sweeten it slightly, try drizzling honey or maple syrup. You’ll be so glad you tried it!

In large bowl, combine
4 cups rolled oats
1 cup  sliced almonds
1/2 cup unsweetened coconut
1/2 cup sunflower seeds
1/2 cup wheat bran
1/2 tsp cinnamon

In saucepan, combine
1/2 cup brown sugar
1/3 cup maple syrup.

Bring to a boil, remove from heat and pour over oat mixture. Toss or stir to coat.

Place granola on large baking sheet lined with parchment paper or lightly oiled foil.
Bake in 325F oven for about 35 to 40 minutes OR until lightly browned (watch carefully after 20 minutes). Stir the granola really well with a spatula and put it back in the oven for an additional 15 minutes…careful to make sure everything has been turned over and keep your eye on it so that it doesn’t burn!

Remove from oven. Break up granola and allow to cool.

Quinoa Pizza Crust

It’s fail-proof, light and loaded with protein-packed quinoa! It somehow stays invisible in the dough and doesn’t change the flavour of this classic pizza crust. Try it… we know you’re going to love it!

Ingredients
1-1/3 cups water
2/3 cup white quinoa
1-1/2 cups warm water
2 tbsp. sugar
3 tbsp. olive oil
1/2 tsp salt
1 tbsp quick rise yeast (1 envelope)
1 large egg, beaten
2 cups whole wheat flour
1-1/2 – 2 cups all purpose flour

Combine the 1-1/3 cups water and quinoa in a medium saucepan and bring to a boil. Cover, reduce to simmer and cook for 10 min. Turn off heat and leave the covered saucepan on the burner for another 20 min. Fluff with a fork and allow to cool.

Mix the 1-1/2 cups warm water and sugar in a large bowl. Stir in the oil, salt and yeast. Mix in the egg and cooked quinoa. Blend in the whole wheat flour and 1-1/2 cups all purpose flour. Work in another 1/4 cup all purpose flour. Grab the dough with a clean, dry hand to test the stickiness. If the dough remains stuck to your hand, add more flour. Continue adding flour until desired stickiness is achieved.

Slice the dough in half for 2 large crusts or roll it into a log and cut into 3 pieces for medium crusts. Form into balls. Place the dough in a bowl that has been lightly sprayed with cooking oil or greased and cover with a clean kitchen towel. Place in a warm area for 15 min.

Preheat oven to 425˚F. Roll out dough and decorate with your favourite pizza sauce and toppings. Bake on centre rack for 25-30 min.

Baked Yams Medallions

4 medium yams
2 egg whites
1 clove garlic, minced
1/3 cup breadcrumbs
1/3 cup parmesan cheese
1 tsp dried basil
¾ tsp. dried rosemary

Cut yams into ¼” thick pieces, rinse in cold water and pat dry.

Combine egg and garlic in one bowl.

Mix crumbs, cheese, basil and rosemary in a separate bowl.

Dunk yam slices, one at a time in egg mixture, then in breadcrumb mixture, coating both sides.

Place on a foil-lined baking sheet, sprayed with oil. Cook for 15 min., flip, and continue to back for another 15 min.

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