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Cindy-Lou Akins PANCAKES
(really high protein and really low fat)
1 cup oats
7 egg whites
1 cup cottage cheese
1/2 tsp. Vanilla
1/2 tsp. Cinnamon
1 tbsp. sweetener
1 cup berries
Mix everything together. Lightly spray pan with cooking spray. Spoon some into a
frying pan and flatten to form a pancake. Cook.
This makes about 6 medium sized pancakes.
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Pennie's Protein Energy Balls:
38 balls
28 - (2.25cups or 498g) dates, seeds removed
1/3 cup - peanut butter (any nut butter - I used almond)
1 cup - whey protein powder (I used Choc whey Isolate)
1 1/4 cup - unsweetened, non-dutched (unprocessed) cocoa
1/4 cup - ground flaxseeds
1 tsp - ground cinnamon
1/2 cup - ground walnuts or almonds
In a food processor, blend dates and water. Add nut butter and blend until smooth.
Add protein powder in 1/2 cup increments and process. Add cocoa, flaxseeds and
cinnamon
and process until well blended.
With clean hands, gather some dough (about the size of a golf ball) and roll it
between the palms of your hands. Keep a bowl of protein powder close and if the
dough becomes too sticky, roll it in the protein powder to keep it from sticking
to your hands. (Refrigerating the dough overnight makes it easier to work with
the next day.)
Roll each ball in the ground walnuts. Set each ball on a baking sheet. Place in
the freezer for 2 to 4 hours. Serve or freeze for later.
Nutrients per serving (4balls):
Kcal: 230, Total fats: 7g, Sat. Fat: 1g, Trans Fat: 0g, Cholesterol:1mg, Carbs:
31g, Dietary Fiber: 4g, Sugars: 24g, Protein 15g
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Mersedeh's Delicious Protein Muffins
INGREDIENTS:
1/4 cup canola oil
1/4 cup brown sugar
4 egg whites
1 1/2 cups of Natures Path Flax Plus (Pumpkin)
1/4 cup of whole wheat flour
2 scoops of whey isolate protein powder
1 tea spoon of baking soda
1/2 tea spoon baking powder
1/4 cup of Soy Milk
1/2 tea spoon Vanilla Extract
1 heaping tablespoon of Almond Butter
1/4 cup of dry Cranberries
DIRECTIONS:
Blend the Flax Seed Plus,Whole wheat flour and whey isolate protein powder in a
food processor into a fine dry mix
Place oil,brown sugar and egg whites into bowl and beat together until sugar is
dissolved
Add Vanilla,baking powder,baking soda and soy milk together with dissolved brown
sugar
and mix with your fine flour and flax thoroughly till everything is mixed well
Add dry Cranberries and almond butter and mix lightly with everything in one bowl
COOKING:
Brush lightly canola oil on muffin pan
Pour mix into pan (should make 10-12 muffins)
Bake at 350 for 20 minutes than lower to 200 for another 20 minutes
Cool for 20 minutes before eating.
Enjoy
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Rene's Super SMOOTHIE
Rich in both fibres, this smoothie is a great way to get ground flaxseed into your
diet. The probiotic yogourt also contributes to the health of your gastrointestinal
tract.
1 Scoop of Whey protein Isolate
1 - 100 g (3.5 oz) package frozen acai* pulp
1/2 cup (125 mL) 100 percent pomegranate juice
1/2 cup (125 mL) frozen unsweetened blueberries
1/4 cup (60 mL) probiotic low-fat vanilla yogourt
2 Tbsp (30 mL) ground organic flaxseeds
Place all ingredients into a blender, cover, and whirl until smooth. If too thick,
let sit for 5 minutes, then whirl again. Drink.
*Touted as a super antioxidant, aai can be found in the frozen food section of your
local health food store.
Makes one 1 1/2 cup (375 mL) serving.
Each serving contains: 470 calories; 33g protein; 13 g total fat (2.5 g sat fat,
0 g trans fat); 63 g carbs; 6 g fibre; 60 mg sodium.
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SHANNON TRACY
BANANA DATE BREAD
Almond Milk
Baking Soda
Cinnamon
Clove
Coconut Oil
Dates
Flaxseed (ground)
Ginger
Lemon
Nutmeg
Himalayan Salt
Gluten Free Bean Flour Mix
Vanilla Extract
Banana
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Wendy's Fruit Salsa
Great for Halibut or any white fish or snapper
1 cup finely diced mango
1/2 cup finely diced kiwi
1/2 cup finely diced strawberries
Finely chopped cilantro to taste. Squish of fresh lime juice.
It's best to make a couple of hours ahead and keep in fridge for flavours to blend.
Able Body Consulting
3024 Barons Road
Nanaimo,
BC V9T 4B5
Tel. 250-751-7555
www.ablebodyconsulting.ca
info@ablebodyconsulting.ca top |
