New Blog

In an effort to simplify my life, I am consolidating my blogging to one single blog. Please follow me on kelseydollar.blogspot.com, as I will be frequently adding content on that blog. See you there!

Power PB Chia Balls by Deb Torrance

From Jenny Grothe

https://www.facebook.com/notes/recipes-for-gals-in-figure-and-bodybuilding/power-pb-chia-balls-by-deb-torrance/10150250800568895

http://jen-fits-playground.com/

I have been hearing good things about chia seeds (that's right, think chia pet), so I finally picked some up at the health food store this week. I'm so glad I found this recipe to add to my list so I can try out the little black seeds!

Deb first told me about these over the weekend. They sounded exceptional - the perfect pre-run treat, cheat, or snack. I couldn't wait to see a picture and hear how they turned out. Sounds like they were a hit, so now they too are on my list to try! Thanks Deb!

Makes 10 balls

Ingredients:

• 1 cup old fashioned oats
• 4 TBS Chia seeds
• 1 TBS flax meal
• 1/2 cup peanut butter
• 1/4 cup agave nectar
• 1/4 cup raisins

Directions:

Mix all ingredients. Chill and roll into 2 inch balls.

Nutrition Facts:

• Calories 161
• Total Fat 8.23g 12%
• Sodium 36.6mg
• Total Carbohydrate 21.6g
• Dietary Fiber 3.2g
• Sugars 6.6g
• Protein 4.65g

*by Deb Torrance

Lemon Strawberry Protein Bars

From Tosca Reno's Kitchen Table Website

http://eatcleandiet.com/the_kitchen_table/recipe/recipe.aspx?id=1547

Ingredients

• 1 Cup Oat Flour *see notes below
• 2 Scoops Natural Protein Powder (plain whey works great) I used vanilla whey
• ½ Squeezed Lemon (pulp and all)
• Zest of ½ a Lemon
• ¼ Cup Stevia
• ½ Tsp Baking Soda
• ¼ Tsp Sea Salt
• 4 Egg Whites
• ½ Cup Water ( I used unsweetened Almond milk)
• 1 Cup Pureed Strawberries *see notes below
• ½ Cup Plain Non Fat Greek Yogurt
• 1 Tbsp Vanilla Extract

Instructions

Preheat oven to 350.
Mix all dry ingredients together. Then mix in all wet ingredients. Stir until smooth and blended.
Lightly spray muffin tin or 8x8 baking dish with extra virgin olive oil.
Place batter evenly in muffin tins/dish.
Bake for 30 minutes (check them at the 20 minute mark and keep an eye on them for the last 10 minutes).
Remove from the oven, gently remove them from the tin/dish and place on a cooling rack. These are very moist and fragile until they cool.
Once they cool they are firm and yummy! Place in a sealed container.

Makes 12 protein bars/muffins.

Tips & Bonus Information

*Oat Flour Directions - To make oat flour simply take dry oatmeal and blend it until it is flour consistency. *Strawberry Puree Directions – Puree strawberries using a blender or food processor.

YIELD: 12

Kiwi Coconut Citrus Smoothie

From Tosca Reno

http://toscareno.blogspot.com/2011/06/coconut-oil.html

1 kiwi, peeled
1 orange, peeled
1/4 cup frozen raspberries
1 scoop vanilla protein powder
1/2 cup plain Greek-style yogurt
1 Tbsp coconut oil
Pinch nutmeg
Pinch cinnamon
1 tsp fresh lime juice

Puree all ingredients. If the smoothie is too thick, add a bit of water and blend again.

Boca Taco Salad

From Jenny Grothe

Makes 1 serving

Ingredients:

• ½ packet Boca Ground Crumbles (or 3 oz lean ground turkey)
• 2 cups chopped romaine
• ¼ tbs nonfat Greek Yogurt
• 2 tbs green salsa
• ¼ cup chopped red pepper
• ¼ cup chopped green pepper
• ¼ cup chopped white onion
• 2 tbs black beans
• ¼ sliced medium avocado
• 1 tbs fat-free shredded cheddar cheese
• Fiesta Lime Mrs. Dash seasoning to taste

Directions:

1. Saute meat over medium heat in pan until cooked through. Turn to low and keep warm.
2. If desired, sauté peppers and onions over medium heat until tender.
3. Stir together Greek Yogurt with salsa.
4. Chop romaine and place in a bowl. Layer boca crumbles, remaining veggies, Greek Yogurt/Salsa mix, and Enjoy!

Nutrition:

• Calories 273
• Total Fat 7.49g
• Total Carbohydrate 31.79g
• Sugars 5.94g
• Protein 25.39g

Cinnamon Apple Protein Crepes

From Jenny Grothe

Cinnamon Apple Protein Crepes (from Shanna)

Makes 3-4 crepes depending on pan size / 1 serving

4 egg whites, 1/2 scoop low carb vanilla protein powder (I use optimum nutrition natural) , 3 tbsp low fat cottage cheese, 2 tbsp unsweetened almond milk, 2 tbsp dry whole oats,splash vanilla extract, 1 tsp cinnamon, stevia to taste
1 tbsp apple sauce

Put all except applesauce in blender and blend til smooth. Should be runny. Let sit a few minutes to reduce air bubbles

Heat a small skillet, preferably 8" , spray in nonstick cooking spray, using one hand pour in a few tablespoons of batter while swirling the pan with the other hand to coat bottom of pan evenly with batter. It will be thing. Cook 2 min or until cooked enough to flip. Flip with a spatula (I use my softer silicone one so it doesn't tear the crepe) and cook another 30 seconds.

You can do any of the following :
Fill with a little of the applesauce, sprinkle with cinnamon, roll up and sprinkle more cinnamon. And repeat with remaining crepes Or

Fold in half, fold in half again to have wedges and then put applesauce and cinnamon on top

Or roll all up and spread applesauce on top and cinnamon

Or stuff each one in your face as you make the next one and when all done top it off with licking the applesauce off the spoon.

I've done all options and they all taste grate. You can also sprinkle a little sweetener on top like stevia/truvia (my personal choice) or whatever tickles your fancy.

Cals 219
Fat 3 g
Carbs 14 g
Protein 36 g
Sugars 4 g

Since I just sent my last cookbook off to the publisher, I find myself needing a new project :) I'm taking suggestions for the title/topic to start researching and working on for my next one...I'm offering a free cookbook to whoever gives me the best title/topic! So, tell me, what cookbook would you love to see from me next?

Paleo Fruit and Nut Bars

from thecavewomanskitchen.com

I made these and LOVED them, even my boys loved them! I used dried pineapple, mangos, cherries and apricots for my fruits and I got a mixture of pecans, almonds, cashews and macadamia nuts. I think next time I might add a little flax seed to the food processor mixture. I baked mine in cupcake tins and they were amazing, however, I loved the crispy top, so Mike and I decided next time I'll do it on a cookie sheet so all of it gets crispy. I figured out the calories for the ingredients I used; for 12 servings, each one was 445 calories, a little higher than I usually try to go for a snack, but I will probably classify this as a dessert anyway- seriously, it was sooooooo yummy! -Kels

Ingredients

• 2 1/2 cups nuts, divided I used raw, unsalted mixed nuts
• 1 cup dried apples, diced or whatever you like
• 2 cups coconut flakes
• 1/4 cup coconut oil
• 1/2 cup honey
• 1/2 cup maple syrup
• 1 tsp vanilla
• 1/2 tsp cinnamon
• 1/2 tsp salt
• Pre-heat broiler to high. Using a food processor, finely chop 1 1/2 cups of the nut mixture and 1 1/2 cups of coconut. In medium mixing bowl combine whole nuts, finely chopped nuts and coconut dried fruit and coconut flakes. In a saucepan on medium-low heat combine coconut oil, honey, maple syrup, vanilla, cinnamon and salt. Cook until the mixture bubbles and is slightly thickened. Pour over nut mixture, and mix well. Pour mixture into parchment lined baking sheet or muffin tins. Cover with parchment and press firmly to compact fruit and nuts. Top with a sprinkle of cinnamon or a couple of dark chocolate chips. Place in oven for 5-10 minutes. Let stand 1 day. Cut into bars and enjoy!

Taco Stack

From http://thecavewomanskitchen.com/taco-stack/

Ingredients

• 1 lb ground turkey or hamburger (whatever you like)
• 2-3 sweet potatoes, diced
• 2 cups fresh spinach, chopped
• 2-3 TBS taco seasonings
• 1/2 cup tomato paste or 1 cup diced tomatoes
• 1 cup frozen corn
• pico de gallo
• avocado or guacamole
• fresh cilantro, chopped
• 2 TBS butter/olive oil
• salt
• 1/2 cup onion, diced Pre-heat oven to 425. Brown ground turkey/beef and onion in a skillet until cooked through. Add tomato paste or tomatoes and taco seasonings, stir well to combine. Remove from heat and set aside. Natalie made hers a taco foil packet, (I did the first time, fun for kids, but not worth the work for me), I opted for a much easier approach, layering it like lasagna. Coat 11×7 pan with grapeseed oil, layer in diced sweet potatoes, top with 1 tsp of butter or olive oil and a pinch of salt. Layer the chopped spinach, taco meat and corn. Cover with foil, and bake for 30-40 minutes or until the sweet potatoes are tender.

• Remove from oven, let stand 10 minutes. Serve and top with pico de gallo, avocado, and cilantro.

Baked Sweet Potato Rice with Cashew Nuts

Baked Sweet Potato Rice with Cashew Nuts
Many 'carnivores' regard vegetarian food as bland and boring. It needn't be! This dish has a delightful combination of flavours and textures, a decent serve of protein, and is easy on the hip-pocket!
Cut some Spanish (red) onions into chunks, dice some sweet potato and pop both into an ovenproof dish. Toss in some fresh or dried parsley, a little melted coconut oil, and a splash of balsamic vinegar and mix. Bake uncovered in a medium oven till the sweet potato is tender.
Cook some brown rice, and while the rice is cooking toast some sesame seeds and raw unsalted cashews under the grill or in a non-stick pan, just until they're golden. (Keep a close eye on them - these little babies go from raw to charcoal in a flash!).
Then all you need to do is drain the rice, throw everything in together, add a dash more Balsamic if you wish, then stir. It's great as a meal or side-dish, and is a nutritious and portable 'sandwich alternative' for packed lunches.
From Clarissa @ Getting Lean and Curvy

Quick Lunch

This is from Jenny Grothe's Recipes for Gals, she posted a picture and it looked amazing-I'm going to have to get some P28 so I can try it!

P28, Ricotta, Eggs, SF Maple Syrup, Lean Turkey Deli Meat, Apples, and Slivered Almonds. 315 cal, 7g fat, 25g carbs, 37g protein (little high), and 11 sugars. :)

Cranberry and Pear Stuffed Sweet Potato

From Jenny Grothe

Makes 1 serving

Ingredients:

• 4 oz sweet potato
• 10g craisins or unsweetened cranberries (I used craisins for this)
• 30b bosc pear, diced
• 3 tbsp VOSKOS nonfat Greek Yogurt
• 1 tbs Isopure zero-carb vanilla protein powder
• 1 tbs Torani sugar-free caramel syrup
• 1 tsp sugar-free honey

Directions

1. Bake sweet potatoes in preheated 400 degree oven for an hour or until done.
2. Peel and dice pear. Place pear and craisins in a small saute pan. Add a little water and heat over medium while covered until tender.
3. Meanwhile stir caramel syrup, protein powder and Voskos together.
4. Cut open sweet potato. Add yogurt mix to center. Sprinkle with softened fruit.
5. Add 1 tsp sugar free honey or agave to top. Broil for 3-4 minutes.

Nutrition:

• Calories 269
• Calories from Fat 7.4
• Total Fat 0.82g 1%
• Cholesterol 3.99mg
• Sodium 98.98mg
• Total Carbohydrate 48.73g
• Dietary Fiber 4.14g
• Sugars 10.72g
• Protein 18.49g

GAL Slam Breakfast

From Jenny Grothe

I had this yesterday as a snack. Totally hit the spot. Yum! I made it using P28, but P28 hasn't been added to Livestrong's db yet, so I wasn't able to easily calculate the nutrition, so I calculated it using the next best thing (which I also eat all the time) - Ezekiel. Either way, it's super yum!

Makes 1 serving

Ingredients:

• 1 piece toasted Ezekiel 4:9 bread
• 1 tbs reduced-fat Ricotta Cheese
• 1 slice Kirkland brand lean deli turkey meat
• 1/4 cup egg white or egg sustitute
• 1 tbs almond milk (40 cal/cup)
• 1 tbs sugar-free maple syrup

Directions:

1. Toast Ezekiel bread. Smear ricotta cheese on bread.
2. Mix eggs and milk in a cup. Microwave for 30 seconds at a time until cooked through. Smash with fork.
3. Layer turkey breast on cheese and then add scrambled eggs.
4. Drizzle eggs with syrup and enjoy!

Nutrition:

• Calories 162
• Total Fat 1.28g
• Cholesterol 11.25mg
• Sodium 545.7mg
• Total Carbohydrate 19.31g
• Dietary Fiber 3.06g
• Sugars 1.25g
• Protein 17.31g

The FITNESS 2010 Healthy Food Awards

They don't really tell what their definition of "healthy" is, we all know healthy means very different things to people, but all in all a great list. Certainly some things on here I want to try!

http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/2010-healthy-food-awards/?page=2

Chinese Salad Dressing

From Jenny Grothe

Makes 6 servings

Ingredients:

• 3 tbs light rice vinegar
• 2 tbs hoisin sauce (I used Soy Vay)
• 5 tbs Torani sugar free peanut butter syrup
• 1/2 tsp minced ginger
• 1 tbs PB2 powder
• 1 stevia packet (optional)

Note: Apparently there is a sugar free hoisin sauce, but I haven't been able to find it yet.

Directions:

Mix all the ingredients together until will combined and serve over salad.

Note: You could opt to add a little oil to the dressing, but I decided not to because I was already adding avocado and nuts to my salad. **smile**

Nutrition:

• Calories 29
• Calories from Fat 5.2
• % Daily Value *
• Total Fat 0.58g
• Cholesterol 0mg
• Sodium 328.25mg
• Total Carbohydrate 5.25g
• Dietary Fiber 0.33g
• Sugars 4.5g
• Protein 0.83g

Chinese Chicken Salad

From Jenny Grothe

Makes 1 serving

Ingredients:

• 1 1/2 cups chopped romaine lettuce
• 1 1/2 cups chopped and shredded cabbage
• 1/4 cup chopped cilantro
• 2 tbs rinsed, drained, and chopped water chestnuts
• 4 won ton wrappers (baked crisp)
• 1/2 tbs chopped unsalted peanuts
• 1 tsp toasted sesame seeds
• 2-3 tbs grated carrot
• 1 tbs thinly sliced green onion with green parts
• 2-3 wedges chopped orange
• 4 oz cooked and cubed chicken breast

Directions:

1. Chop and prep all ingredients. Layer salad and cabbage in a bowl. Top with cooked and cubed chicken, green onions, grated carrots, chopped cilantro, chopped peanuts, roasted sesame seeds, chopped chestnuts, and sliced orange.
2. Turn oven to 350. Slice won ton wrappers 1/4" thick. Place on cookie sheet and toast until crisp for around 5 minutes. Place on top of salad before serving.
3. Serve with dressing.

Nutrition:

• Calories 305
• Total Fat 5.44g
• Cholesterol 70mg
• Sodium 113.09mg
• Total Carbohydrate 32.72g
• Dietary Fiber 6.18g
• Sugars 8.59g
• Protein 30.57g

Chocolate Peanut Butter Protein Brownies

From Jenny Grothe

Makes 12 rectangle bars

Ingredients:

• 15 oz rinsed and drained black beans
• 1 tbs olive oil
• 3/4 cup egg substitute
• 1/2 cup PB Chocolate protein powder (Myofusion)
• 3 tbs whole wheat flour
• 3/4 cup sugar substitute (granular)
• 1 tsp vanilla extract
• 20g chopped cashews
• 10g unsweetened coconut

Directions:

1. Place all ingredients except for coconut and cashews in a blender and puree for a minute until smooth.
2. Coat an 8x8 pan with cooking spray and pour batter in.Smooth with spatula.
3. Sprinkle with coconuts and chopped cashews.
4. Baked in a preheated 350 oven for 20 minutes or until firm.
5. Top with frosting of your choice.

Nutrition:

• Calories 122
• Calories from Fat 31.6
• Total Fat 3.51g
• Saturated Fat 0.87g
• Cholesterol 7.94mg
• Sodium 57.05mg
• Total Carbohydrate 12.02g
• Dietary Fiber 2.54g
• Sugars 1.11g
• Protein 11.17g

Tropical Blueberry Chees Baked Oatmeal

From Jenny Grothe

This was today's mid morning meal. I loved it. I think it's a new favorite.

Makes 1 serving

ingredients:

• 1/2 cup old-fashioned oats
• 1/2 tbs Bob's creamy rice hot cereal
• 10g blueberries (halved)
• 55g crushed pineapple with juice
• 3/4 cup water
• 1/4 cup egg substitute
• 2 tbs nonfat cottage cheese
• 1 tbs Torani sugar free brown sugar cinnamon
• 1/4 tsp coconut extract
• 1/2 tsp baking powder

Directions:

Combine all the above in an oven proof dish. Bake in a preheated 350 degree oven for 30 minutes or until the top starts to firm.

Nutrition: TBD

Toasted Coconut French Toast

From Jenny Grothe

This sound amazingly good! thanks Briana for sharing!

Makes 1 serving

Ingredients:

- 2 slices Sara Lee Multi-Grain bread (45 calories per slice)

- Parkay Spray Butter (0 Calorie)

- 1/4 cup egg whites

- Pinch baking powder

- 1/4 tsp coconut extract

- 1/2 tsp vanillla extract

- 1/2 tbsp Torani sugar-free Caramel syrup

- 1/2 tbsp Torani sugar-free Brown Sugar Cinnamon syrup

- 1/2 tsp Jello sugar-free Cheesecake pudding mix

- Splenda/sweetener to taste

- Dash of cinnamon & ground ginger

- 1/4 cup sugar-free maple pancake syrup (20 calories per 1/4 cup)

- 1 tbsp Unsweetened Coconut flakes

* Optional: Redi-whip Lite (5 calories for 2 tbsp)

Directions:

*Spray skillet with non-stick spray (I used this awesome Coconut Oil Spray! zero calories, don't know how they do it!)

*Spray bread with spray butter

*Mix egg whites, baking powder, extracts, syrups, cheesecake pudding mix, sweetener, cinnamon & ginger together in a bowl.

*Dip bread into the mixture and fry on the skillet.

*Top with maple syrup, coolwhip and coconut flakes! :)

Nutrition Info:

Calories: 155

Fat: 2.5 grams

Protein: 12 grams

Carbohydrates: 26 grams

Fiber: 5 grams

*from Briana Brumfield

Butternut Squash and Turnip Soup

• Mike made this for dinner tonight he found it on allrecipes.com...it was super hearty and good! He put more cayenne in it so it was pretty spicy, but it was amazing-the perfect mix of sweet and spicy! If you don't like spicy food, maybe just add a dash of cayenne.
• 
  
• 3 tablespoons butter
• 1 tablespoon olive oil
• 2 cups cubed butternut squash
• 2 cups cubed turnips
• 1 cup thinly sliced celery
• 1 onion, diced
• 3 cloves garlic, minced
• 1 quart chicken stock
• 1 bay leaf
• 1 tablespoon honey
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon ground nutmeg
• 3/8 teaspoon ground coriander
• 1/8 teaspoon cayenne pepper
• salt to taste (optional)

Directions

1. Heat the butter and olive oil in a skillet over medium heat. Stir in the butternut squash, turnips, celery, onion, and garlic; cook and stir until the vegetables just begin to brown, about 10 minutes. Meanwhile, heat the chicken stock in a large pot over medium heat until simmering.
2. Transfer the vegetables to simmering stock, and add the bay leaf, honey, pepper, nutmeg, coriander, cayenne pepper, and salt. Continue simmering until all the vegetables are softened, about 20 minutes. Remove the bay leaf before serving.

Nutritional Information

Amount Per Serving Calories: 204 | Total Fat: 13g | Cholesterol: 24mg

Jamie Eason's Leg Workout

From Jamie Eason

(Everyone has girls they look up to, copy and wish they looked like, Jamie Eason is one of those girls for me. I think she is amazing!! I found this on her website and wanted to save it for reference-Kels)

Okay, you asked for a leg workout. My friend Joanna and I did a pretty intense leg workout yesterday. Here is the breakdown...

* Remember, I'm only sharing the weight that I do to give you an idea of the intensity in which I train, NOT to suggest you try it! This routine has supersets with some lighter weights to really fatigue the muscles.

seated leg curl (warm up with 60 lbs just until pumped) 3 sets of 10 at 85 lbs.
super set barbell step-ups with single leg barbell deadlifts - 15 step-ups followed by 10 deadlifts on each side, perform 3 sets
deep smith machine squats (shoulder width), 50 lbs - 3 sets of 15 reps
smith machine glute raises on bench, 50 lbs - 3 sets of 15 reps (perform ab crunches during rest)
super set leg extension with walking lunges - 55 lbs on extensions and 40 lbs barbell for walking lunges, perform 10 reps on extension and then 10 lunges down the floor and 10 back (3 sets)
calf raises on leg press machine - 3 sets of 12 at 110 lbs.

On Plan Banana Protein Pancakes

From Curls and Whey

35 grams oats

3 egg whites

15 grams buybulkwhey protein powder

32.5 raw banana

2-3 grams sugar-free, fat free banana creme pudding mix

dash of cinnamon

Stevia to taste

Heat skillet to 350 and pour batter on to skillet. When bubble "pop" flip pancakes to cook other side.

This will make about 3 large pancakes or 4-5 smaller ones.