Protein Packed Ranch Dressing

Sometimes you just need that creamy fix.  Whether you use this as a dressing or a dip, it's up to you.  I've tried both, and it's yummy either way.  It's such a great alternative to the other options out there, and it comes with far superior nutrition facts.  Plus, it's SO EASY to make!

(photo credit)

Serves: 4

Calories per 1/4 C serving: 55 

Ingredients:

1 C Low fat (or I haven't tried it yet, but fat free?) cottage cheese

3 Tsp Ranch dressing mix

1/4 C water (add more to make it into more of a salad dressing vs. a dip)

Directions:

Blend all the ingredients together, and devour!

Apple Cinnamon Protein Bars

These have to be my all time fav' for fall, when we crave everything cinnamon and pumpkin spice.  These are perfect as an on-the-go meal replacement. Or, if you're craving something desserty, smother a loaf with Jello brand sugar-free pudding, and it is unbelievably delicious, or should I say "Legalicious"?!

Serves: 8
1 loaf= 1 serving 

Calories: 94
Fats: 1.25 grams
Carbs: 10 grams
Protein: 10 gram

Ingredients:

• 1 cup oat flour (throw 1 cup of rolled oats in your blender to make flour)
• 3 scoops vanilla whey protein powder
• 2 tsp cinnamon
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/8 tsp allspice
• 1/8 tsp nutmeg
• 4 egg whites
• 3/4 cup Splenda, Stevia, or Ideal
• 1 cup unsweetened applesauce
• 1 small gala apple, coarsely grated
• 3/4 cup of water

Directions:

1.     Preheat oven to 350 degrees.

2.     Mix flour, protein powder, cinnamon, allspice, nutmeg, baking soda and salt together in a bowl.

3.     Mix egg whites, sweetener, applesauce, grated apple and water into the dry ingredients, using a whisk.

4.     Spray 8 mini-loaf pan generously with non-stick butter spray.

5.     Pour ingredients equally into each compartment.

6.     Bake 15-16 minutes.  

High Protein Oatmeal Pancakes

 

If you are sick of eating plain old oats and egg whites for breakfast, this will surely brighten your day.  Nothing will make you feel less like you're on a diet than having fluffy, syrupy pancakes for breakfast!  I make a large batch of the pancake mix and store it in a big ziploc bag, so I don't have to put together all the ingredients each time I want to make these.  Easy peasy ;)

Servings 10 (1 serving= rounded 1/2 C)

Dry Ingredients

5 C rolled oats that have been blended into flour (I just use Quaker Oats)

4 scoops vanilla protein powder (I use MRM vanilla or Any Whey, but use what you like)

3 tsp baking powder

1  tsp salt

1 cup Stevia, Xylitol, or Splenda (you can experiment with this and add more or less sweetener)

Preparation:

Add wet ingredients one serving at a time to a rounded ½ C of dry mix:

2-3 egg whites (I use liquid egg whites (4 Tbsp)--they are runnier and require me to use less water, which makes the consistency more "batter-like", and the pancakes come out fluffier :))

1 capful of almond extract or any extract of choice (optional)

Add water to desired consistency (a few Tbsp-- Add one by one until you achieve a batter consistency that isn't too runny or too chunky.  It should pour into your pan, but if it spreads to cover your entire skillet, your pancakes will be more like crepes.)

Stir dry and wet ingredients together well.  Pour ½ of batter into a medium size skillet that has been heated to medium, and cook until batter bubbles all over then flip and cook other side.  Repeat with the remainder of the batter.  Top with spray butter,  calorie free Walden Farms pancake syrup, cinnamon and truvia,  and/or whatever other topping you prefer. You can add strawberries, bananas, blueberries, etc. to the batter while cooking or just sprinkle on top when you are done cooking them.  

Cals/serving: 233

Fat 3.1 grams

Carbs 26.7

Protein 23.6

Yum!!

Chocolate PB Protein Shake

Do you wish your protein shake tasted more like a milkshake?  Then look no further! This recipe will knock your socks off.  

Serves: 1

Calories: 270

Ingredients:

1/2 C fat free cottage cheese

1/2 C unsweetened applesauce

1/2 C unsweetened, vanilla Almond Breeze (almond milk)

1/2 C Water

2 Tbsp PB2 (or full fat peanut butter if you want to incorporate some healthy fat here)

1 Tbsp unsweetened cocoa powder

1/2 scoop vanilla whey protein powder (I use MRM Natural Vanilla Whey-- so yummy and clean!)

1 heaping cup of ice (more if you like it icy like me ;) )

1/2 Tbsp each of stevia and Truvia (adjust to your desired level of sweetness)

Directions:

Add all ingredients to your blender (make sure it can crush ice well), and blend to your desired consistency.  Feel free to add or substitute ingredients depending on what you have and what your nutritional goals are.  Chia seeds, flaxseed, BCAAs or glutamine powder are a few items that I add in every so often, just depending on my goals for the day and what time of the day I make the shake.  Be creative, and never be intimidated or discouraged my new ingredients you may not recognize.  Do your research.  Ask questions in the grocery store.  Request items that your favorite store may not yet carry.  This is how we expand our options and knowledge base with regard to nutrition.  (This shake is great pre or post workout).  Let me know what you think!  I have a feeling you're gonna love this thick and creamy shake ;)   

Refrigerated Oatmeal

 

4 servings (approximately 1 cup each)
Approx. 185 cals/serving 

Ingredients: 

1 cup uncooked old fashioned quick oats – 300 cals · 

1 1/3 cup unsweetened almond milk – 60 cals · 

1 cup nonfat plain Chobani Greek yogurt – 140 cals · 

2 Tbsp dried chia seeds – 120 cals ·

1 tsp almond or other extract (optional) – 0 cals ·

4 tsp Truvia – 0 cals · 

1 cup fruit of your choice (frozen or fresh blueberries, diced peaches, diced mango, raspberries, etc.) – approx 120 cals 

Directions:

In a quart jar or container, add oats, milk, yogurt, chia seeds, any extracts,  sweetener, and fruit. Put lid on jar and shake until well combined. Refrigerate overnight or up to 2 days.  Sweeten to taste and eat chilled.  Quick, easy, and yummy at any meal time.