RECIPE EXCHANGE! ~*~Yummy~*~

I_love_my_soldier
on 8/5/09 1:54 am - killeen, TX
RNY on 04/30/09 with
Over the last few months I have saved some recipes from people that I thought were really good. I have compiled a small list. I shared them with my sister (who is quite the health nut) and I thought I would post what I have. There are some great protein shake recipes and some great dinner ideas! Maybe some of you have seen them, maybe you wrote them, maybe you have some ideas to add! 


Dr. Owens’Protein Shake Recipes 5 shakes per day for women 6 shakes per day for men Use 25 grams per 8 oz shake. Use unflavored Protein Powder in each recipe or a flavored protein powder if you prefer. The Protein can be soy, whey, egg, or milk. You may double up on the protein in each shake if you’d like. These are recipes that add flavor and variety to your daily protein shake. Remember adequate protein in your diet ensures safe and appropriate weight loss. Start early in the day! Tips:
1. Use non fat milk, juice, diet soda, water, or even clear soup as a base. When using diet soda, let it go flat prior to mixing.
2. Mix in unsweetened fruit; bananas, strawberries, peaches to any recipe below. Stay away from citrus fruits with “stringy" consistency. Use bananas sparingly.
3. Flavor extracts can be used to change flavors
4. Sip through a straw and avoid swallowing air.
Orange Sherbet
½ tsp. orange extract 8 oz. diet orange soda 4-6 ice cubes 25 grams of protein powder Directions:
1. Pour diet orange soda into blender
2. Add extract and ice
3. Blend 5-10 seconds
4. Add protein powder, blend for 5-10 seconds
Orange Sherbet
½ tsp. orange extract 8 oz. diet orange soda 4-6 ice cubes 25 grams of protein powder Directions:
1. Pour diet orange soda into blender
2. Add extract and ice
3. Blend 5-10 seconds
4. Add protein powder, blend for 5-10 seconds
  Tropical Treat
8 oz. diet lemon-flavored soda or sugar free lemonade ½ tsp. lemon extract ½ tsp. orange extract 4-6 ice cubes 25 grams of protein powder 1 packet artificial sweetener
Directions:
1. Pout diet lemon soda or lemonade into blender
2. Add flavoring, ice cubes, protein powder and artificial sweetener
3. Blend 5-10 seconds or until dissolved.
  Root Beer Shake
8 oz. diet root beer soda ½ tsp. root beer extract 25 grams of protein powder Dash of Cloves
Directions:
1. Pour diet root beer soda, ice cubes and extract into blender. Add protein powder
2. Blend 5-10 seconds or until dissolved.
  Chocolate Cream Frosty
8 oz. diet cream soda, well chilled ¼ tsp. chocolate extract ¼ tsp. rum extract Artificial sweetener to taste 1 cup chipped ice 25 grams of protein powder
Directions:
1. Pour diet cream soda, extracts, and sweetener into blender. Add ice and protein powder
2. Blend 5-10 seconds or until dissolved
  Orange Rumba
8 oz. diet cola, well chilled ½ tsp. rum extract 25 grams of protein powder ½ tsp. cinnamon
Directions:
1. Pour diet cola, ice cubes, rum extract and cinnamon into blender
2. Add protein powder
3. Blend at medium speed for 5-10 seconds or until dissolved.
  Tutti Fruitt
8 oz. any flavor diet fruit drink or water 4 ice cubes ½ tsp. artificial sweetener (optional) ¼ tsp each of vanilla, strawberry, banana, rum and coconut extracts. 25 grams of protein powder.
Directions:
1. Pour water or soda and flavorings into blender. Blend 5-10 seconds. Add protein
2. Blend at medium speed 5-10 seconds or till dissolved.
  Maple Shake
8 oz. cold water 4 ice cubes 25 grams protein powder ½ tsp. maple flavor extract ½ tsp. vanilla extract Directions:
1. Pour water, flavoring, sweetener and ice cubes into blender. Blend 5- 10 seconds. Add protein.
2. Blend another 5-10 seconds or until dissolved.
  Mint Julep
8 oz. diet ginger ale ½ tsp. spearmint extract 25 grams of protein 4-6 ice cubes
Directions:
1. Pour diet ginger ale and spearmint extract into blender
2. Add protein
3. Blend at medium speed for 5-10 seconds or until dissolved
4. Pour over ice
  Banana Daiquiri
6 oz. cold water 4-6 ice cubes (optional) 1 tsp. banana extract 25 grams of protein powder
Directions:
1. Pour water, extract and ice into blender
2. Add Protein Powder
3. Blend at medium speed for 5-10 seconds or until dissolved.
  Grape Aid
8oz diet ginger ale 1tsp. grape extract 25 grams protein powder 4-6 ice cubes
Directions:
1. Pour diet ginger ale and extract into blender
2. Add protein and ice 3. Blend 5-10 seconds or until dissolved
  Grape Slushy
Freeze Grape Ade 1 ½ -2 hours Blend and serve
  Chocolate Maple Shake
8 oz. diet chocolate soda ½ tsp. maple extract 4 ice cubes 25 grams of protein powder
Directions:
1. Pour diet chocolate soda, maple extract, ice cubes into blender. Add protein powder.
2. Blend 5-10 seconds or until dissolved
  Coconut Shake
8 oz. diet cream soda ½ tsp. coconut extract 4 ice cubes 25 grams of protein powder
Directions:
1. Pour diet cream soda, extract and ice cubes into blender. Add protein powder
2. Blend at medium speed 5-10 seconds or until dissolved
  brands of protein
clicknutrition.com (FREE SAMPLES)
eas
unjury.com
DrinkClick.com
LuckyVitamin.com     Creamy Avocado-Chicken Salad Dressing:
1/2 large avocado
1 T. lemon juice
1/2 c light mayo
1/4 c low fat sour cream
1/4 t. Worcestershire sauce
4 chopped scallions (white and light green part only)
1/2 t salt
1/8 t cayenne pepper
Blend all above in a food processor or blender.  Cover and chill until ready to use. Salad:
1 lb cooked and diced boneless, skinless chicken breast
2 chopped celery stalks
1 chopped scallion
2 T chopped flat leaf parsley
2 chopped avocados
Combine all above in large bowl except avocados.  Stir in 1/2 c. dressing. Carefully fold in avocados.  Season with salt and extra cayenne pepper to taste. Divide leaves from 1 small head radicchio and 1 large head Boston Lettuce among 6 plates.  Top with chicken salad and pass extra dressing on the side. Makes 6 servings Nutrition:
336 Cal
22g Fat
74g Chol
6g Fiber
26g Protein
11g Carb
416mg Sodium
  fat flush shake, although it's been changed up a little...abou 6 ounces light cran apple juice, 5-6 frozen strawberries (no sugar added), 1 scoop vanilla protein powder, 1/2 packet Stevia, 1 tsp flaxseed oil.  Put all in the blender and blend until smoothie consistency......I love these for breakfast, and I have used frozen blackberries or blueberries too.
 PLATEAU BUSTERS DIET  (all my friends sware by this)
  How to break a plateau: #1 - Do this for 10 days at break a plateau #2 - Drink 2 quarts of water a day #3 - You must have 50 grams of protein supplement and all your vitamins/minerals supplements each day. #4 - You may consume up to 3 oz of the following high protein foods, 5X’s a day beef pork chicken turkey lamb fish eggs low fat cheese cottage cheese plain yogurt or artificially sweetened peanut butter ( the original doesn’t say...but I would limit this to once a day....also I would only do one serving size and NOT 3 oz. ) beans/legumes You may also have : sugar free popcicles tea or coffee sugar free jello broths/ boullion crystal light drinks #5 - If it is not on the list, you can’t have it for 10 days !!! #6 - Keep a food diary and try to get up to 30 minutes of exercise daily. In addition to the Plateau Buster, you can change up your exercise plan as well. Such as if you are walking, change up things and do other exercises every other day so that you are not doing the same things on a daily basis. You can also add in weights. Good luck !!!
Chicken and vegetable Stir Fry (I sometimes add shrimp to it, or do it with JUST shrimp)
2 boneless skinless chicken breasts
Red bell pepper
sweet onion
mushrooms
asparagus
broccoli
snap peas
carrots
Kikoman Stir Fry Sauce
Thinly slice or chunk the chicken breasts
chop veggies of choice into medium pieces, not finely chopped
Put olive oil in a saute pan and heat on a medium heat
Add veggies and meat and cover with a lid stirring occassionally
add stir fry sauce and mix thru chicken and veggie mixture and serve!!!  YUMM!!!
Impossible Cheeseburger Pie
1lb ground meat (turkey or beef)
1 cup chopped onion
1 cup shredded cheddar cheese
2 eggs
1 cup milk
1/2 cup bisquick mix
 
saute onions, add ground meat when onions are soft
drain meat mixture and put in a 9 inch pie plate
sprinkle with shredded cheese
mix eggs, milk and bisquick, should be a thin mixture, pour over meat and cheese mixture
bake at 400 degrees for 25 minutes.
Impossible Garden Pie
1 cup chopped Zucchini
1 cup chopped tomato
1/2 cup chopped onion
1/2 cup grated parmesan cheese
1 cup milk
1/2 cup bisquick
2 eggs
1/2 tsp salt
1/4 tsp pepper
Grease 9" pie plate
Sprinkle zucchini, tomato, onion and cheese evenly in pie plate.
Beat remaining ingredients  until smooth.  Pour evenly in pie plate.
Bake about 35 minutes at 400 degrees and let stand 5 minutes before cutting Impossible Italian Chicken Pie
1 1/4 cup cut up chicken
1 medium tomato, chopped (3/4 cup)
3/4 cup frozen green peas
1/2 cup grated parmesan cheese
1/2 tsp Italian seasoning
1 1/4 cups bisquick
1 cup milk
2 eggs
****a Sauce, heated if desired
Mix chicken, tomato, pease, cheese and Italian seasoning into a 9" pie plate.
Stir bisquick, milk, and eggs with for****il blended and pour into pie plate
Bake 35 minutes or until knife inserted in center comes out clean and serve with ****a sauce   Chicken Rice soup
2 tbsp oil
1 medium onion, chopped
1 stalk celery, sliced
3/4 cup diced green pepper
1 clove garlic, minced
1 can whole peeled tomatoes
3 cans (13 3/4 oz) chicken broth
1/4 tsp thyme
1/4 cup long grain rice
1 cup diced cooked chicken
In a large sauce pan, heat oil.
Add onion, celery, green pepper and garlic
Saute 3-5 minutes
Add tomatoes, chicken, broth, thyme and rice.  Bring to a boil, reduce heat. 
Cover and simmer 5 minutes or until rice is tender and soup is heated through
  Candied Garlic Chicken wings
1 1/2 cups honey
6 tbsp soy sauce
2 cloves garlic, minced
2 pounds chicken wings
Heat honey, soy sauce and garlic in a pan until boiling
Place wings in the bottom of a 9/13 inch baking pan and pour the honey mixture over the chicken
Cover with foil and marinate in the refrigerator for a few hours or overnight
Bake uncovered at 375 for 1 hour, turn the wings after 1/2, remove the foil cover and bake for 15 minutes.
Take the wings out of the sauce and bake on a rack for 10 minutes, turn the chicken wings and cook for another 10 minutes.
  Garlic Chicken
2 tsp crushed garlic
1/4 cup olive oil
1/4 cup dry bread crumbs
1/4 cup grated parmesan cheese
4 skinless boneless chicken breast halves
Preheat oven to 425
Warm the garlic and olive oil to blend the flavors. 
In a separate dish combine the bread crumbs and parmesan cheese.
Dip the chicken breasts in the olive oil and garlic mixture and then into the bread crumb mixture
place in a shallow baking dish
Bake for 30-35 minutes or until no longer pink and juices run clear.
  Grilled Salmon
1 1/2 pounds salmon fillets
lemon pepper to taste
garlic powder to taste
salt to taste
1/3 cup soy sauce
1/3 cup brown sugar
1/3 cup water
1/4 cup vegetable oil
Season salmon with lemon pepper, garlic powder and salt
in a small bowl stir together soy sauce, brown sugar, water and oil until sugar is dissolved. 
Place salmon in a large resealable plastic bag with the soy sauce mixture, seal and turn to coat. 
Refrigerate at least two hours, turning periodically (it's better the longer it marinates)
Preheat bbq for a medium heat
lightly oil grill grate, and place salmon on grill and discard marinade. 
Cook salmon for 6-8 minutes per side or until the fish flakes easily with a fork
Grilled pork chops with mango chutney
4 boneless pork chops
2 ripe mangoes, diced
1 cup honey
1 tsp Kikoman Toasted Sesame marinade
Mash diced mangoes till it forms a puree, but not a completely liquid one so don't use the blender, use a potato masher
Put mashed mango into a saute pan and cook down for 3-4 minutes
Add honey and coo****il it forms a glaze, stir frequently to prevent burning
Once glaze is formed add toasted sesame marinade and mix together with glaze
form foil bowls to put the pork chops in and coat the top of the chops with half of the mango chutney and close bowls
put foil bowls on the grill and about halfway thru cooking turn and coat other side with remaining chutney and continue cooking till finished.
Spinach and strawberry salad
Baby Spinach
Sliced strawberries
Slivered Almonds
bleu, feta, or goat cheese sprinkled throughout mixture (which ever you prefer, all are good)
No salad dressing is usually needed but if you need something, put a little lemon juice on it, but the juice from the strawberries should be enough.   Hot and sour tofu soup
4 cups vegetable broth
1 (12 oz) package silken tofu diced
2 green onions, chopped
1 egg, beaten
1 portobello mushroom, halved and sliced
2 cups chopped cabbage
1 tbsp thai chili sauce (i never could find this so i used chili oil instead)
1 tbsp rice vinegar
3 tbsp soy sauce
1 tsp citric acid powder (optional and i never use it)
Measure broth into a saucepan, and bring to a simmer over medium-low heat. 
Add tofu and green onions.
Slowly drizzle in the beaten egg to make long strands of egg.  Add mushrooms and cabbage, and simmer for 5 minutes
Remove from heat and season with chili sauce (or oil), vinegar and soy sauce. Stir in citric acid if using.
  Roasted potatoes with tomatoes, basil and garlic
2 pounds red potatoes
1 1/2 cups chopped fresh tomatoes
3/4 cup fresh basil, chopped
3 cloves garlic, pressed
3 tbsp olive oil
1 tsp chopped fresh rosemary
Preheat oven to 400
In the prepared baking dish toss the potatoes, tomatoes, basil and garlic with the olive oil.  Sprinkle with the rosemary
Bake 20-30 minutes in the preheated oven, turning occassionally, until tender.  Note: I like to add grated swiss cheese to this... Baked corn
1 (15.25oz) can whole kernel corn
1 (14.75oz) can cream-style corn
1/2 cup sour cream
1 cup butter or margarine, melted
2 eggs
1 (12oz) package corn muffin mix
Preheat oven to 350
Combine all ingredient and pour into one 9x13 inch baking pan.
Bake for 35-45 minutes
  Baked Pineapple Casserole
1/2 cup margarine
1 cup white sugar
4 eggs
1 pinch ground cinnamon (optional)
1 pinch ground nutmeg (optional)
5 slices white bread, torn
1 (20oz) can crushed pineapple with juice
Preheat oven to 350.  Grease a medium sized casserole dish
In a mixing bowl, cream together margarine with sugar.
Beat in eggs one at a time.  Stir in cinnamon and nutmeg.
Stir bread and crushed pineapple into the mixture.  Transfer mixture to the prepared baking dish.
Bake 60 minutes or until bubble and lightly browned.
  Bacon and Tomato Cups
8 sliced of bacon, cooked
1 tomato, chopped
1/2 onion, chopped
3 ounches shredded Swiss cheese
1/2 cup mayonnaise
1 tsp dried basil
1 (16oz) can refrigerated buttermilk biscuit dough (grands biscuits)
Preheat oven to 375 and lightly grease a mini muffin pan
Crumble bacon into a medium mixing bowl, and mix with tomato, onion swiss cheese, mayo and basil
Separate biscuits into halves horizontally, place each half into cups of the prepared mini muffin pan (I've always used a regular sized pan)
Fill each biscuit half with the bacon mixture
Bake 10-12 minutes or until golden brown
  **VERY popular at my dinner parties!! Basil Vinaigrette
1 cup fresh basil leaves
1/4 cup roasted garlic
2 tbsp grated parmesan cheese
1/4 cup balsalmic vinegar
3 cups olive oil
salt and pepper to taste
In a blender combine the basil, garlic, cheese and vinegar.  Slowly blend in the oil.  Add salt and pepper to taste.   Dill Vinaigrette
1/4 cup vegetable oil
2 tbsp red wine vinegar
1 1/2 tsp white sugar
1/2 tsp dried dill weed
1/8 tsp salt
1/8 tsp onion powder
1/8 tsp garlic powder
1/8 tsp dry mustard
1/8 tsp ground black pepper
In a blender, combine all ingredient and blend until smooth, cover and refrigerate until chilled   Raspberry Vinaigrette
1/2 cup raspberry vinegar
1 tsp white sugar
1 tbsp fresh mint leaves, finely chopped
Place vinegar in a container with a tight lid.  Add sugar and mint, cover with lid, and shake to dissolve sugar. 
Stir in additonal sugar (up to another tsp) if necessary to smooth out the vinegar flavor.

 
Thank you!
Michele
Soldier's Kiss Photobucket      

 
       

Mommy to Ethan Lane 12/3/03 weighing 4lbs 11oz 17 3/4"

& Zachary Logan 5/12/07 weighing 3lbs 4oz 16"

& Gavin Liam Due 3/18/11 born 2/3/11 weighing 3lbs 15oz 17" 

 I LOVE MY PREEMIES!

mavreen96
on 8/6/09 3:20 pm - TX
Thanks for the protein ideas.  I have been having trouble with the protein thing and I think this will defintely help me out!

Tonya
"Do or do not...there is no try" -Yoda
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