Low Carb Protein Bars

From Sioux Country via Jen-Fit

Ingredients:

• 6 scoops low-carb protein powder (Casein protein powder if for nighttime treat)
• 6 egg whites
• 1/2 cup almond milk or water
• 2 cups flaxmeal
• 1 cup splenda or stevia granular
• 1 tbs baking powder
• Cinnamon to taste
• 1 tsp pure vanilla extract

Directions:

Mix the above ingredients in a bow. Press/pour batter into a coated 8" x 8" baking dish and bake for 10-15 minutes in a 350 degree oven or until a toothpick comes out clean.

*Note - if your batter is too dry when mixed, add a little extra almond milk or water.

Nutrition:

Calories: 297

Total Fat: 14g

Carbs: 16g

Fiber: 11g

Protein: 29g

*from Sioux Country

Winter Squash Linguini

From Jen-Fit

Ingredients:

• 3 oz uncooked whole wheat linguini
• 2 cups peeled and cubed spaghetti squash
• 1/2 cup white cooking whine
• 1/2 tsp ground black pepper
• 1 minced garlic clove
• 2 tbs fresh chopped sage
• 2 tbs chopped red onion
• salt to taste (optional)
• 8 slices extra lean turkey bacon (cooked and blotted with a paper towel), chopped in to pieces
• 1/4 cup low fat goat cheese or parmesan cheese
• 3 tbs chopped toasted walnuts

Directions:

Cook pasta according to package directions. Drain and return to pan; cover and keep warm.

Spray large skillet with cooking spray. Add garlic and onion; cook and stir for a minute. Stir in squash, wine, pepper and salt. Simmer 12 to 15 minutes just until squash is tender, stirring occasionally. Stir in sage.

Toss squash with pasta, cheese, toasted walnuts, and bacon bits.

Nutrition:

• Calories 206
• Calories from Fat 66.2
• Total Fat 7.36g
• Sodium 534.62mg
• Total Carbohydrate 26.32g
• Dietary Fiber 4.47g
• Sugars 2.64g
• Protein 10.19g

Carol's Favorite Oatmeal Breakfast

From Carol Whitaker

1/8 cup steal cut oats

1/8 cup whole oats

Small handful of whole wheat

½ cup water

Bring to a boil then put on medium heat and ad ½ cup Vanilla Almond Milk

Mix in 1 scoop Vanilla Protein Powder

1 tsp cinnamon

Pinch of nutmeg

Stir and enjoy!

Creative Oats

From Kathleen Tesori

Mix oats with a scoop of your favorite protein. This makes a great post workout shake or can be used as one of your small meals. Make sure to take out the blender ball or the oatmeal will get clumped in the ball.

Mix 1/4 cup of applesauce over cooked oats top with cinnamon add sugar if needed.

Mix Oats and tuna with your favorite seasoning.

Oats mixed with Honey. Honey is a natural sweetener and a little goes a long way.

Dry oats, egg whites and vanilla extract make great pancakes. Use a hot griddle instead of stovetop.

Cooked Oats mixed with 1 scoop of vanilla protein topped with cinnamon.

Cook oats and top with some pumpkin filling. Pumpkin has so many health benefits this mixture is a way to combine two great foods.

Oats with a tablespoon natural peanut butter and one scoop of chocolate protein. This mixture tastes like a no bake cookie.

Oats mixed with homemade Jelly.

Protein Bars

From Kathleen Tesori

Protein Bars - Makes 8 servings

2 cups quick oats
4 scoops whey protein powder – any flavor
½ cup all natural peanut butter
½ cup water
1 tbsp Vanilla (optional)
¼ silvered almonds (optional)
Mix all ingredients in a bowl .
Line square baking pan with wax paper and spread dough into small pan – bread pan works great or something smaller than half a cookie sheet.
Freeze for 60 minutes.
Remove and cut into bars.

Stuffed Bell Peppers

From Kathleen Tesori

Here is what I created for a few dinners this week.
Bell Peppers stuffed with ground meat and 2 tablespoons of salsa and if your diet permits add some parmesan cheese. If you are not a fan of peppers try a high fiber wrap or add to ground meat to lettuce.

Cook 1 or 2 pounds of lean ground beef or lean ground turkey. Cooking a large batch means leftovers which means less cooking in the evening and there are so many things you can mix up with ground meat.

Cut a bell pepper in half and clean it out. I eat one whole pepper per dinner.

Add 2 tablespoons of salsa to your serving of ground meat – right now I measure out 5 ounces of meat using an electronic scale.

Stuff your bell pepper halves and Enjoy!

Remember there are so many other healthy foods to add to your peppers or ground meat… Quinoa, rice, veggies and even egg whites.