Protein Recipes

I found this in my "someday when I get weightloss surgery" file, thought I'd share.

***

Protein Bars 1
Here's my favourite recipe for these: 

7 scoops of Designer Protein (GNC) 
1/2 cup melted butter 
4 oz. cream cheese 
1/2 cup walnuts 
1/4 cup Splenda (or whatever amount you like according to your taste) 

I have used chocolate, vanilla and strawberry protein powder.. With the 
strawberry I like to add a little unsweetened coconut. 

Soft the butter and cream cheese together...and mix. Add in the protein powder, 
and Splenda....stir in your nuts, sunflower seeds, coconut or whatever else 
you're using. The batter will be pretty stiff. Spread a pan (I use a bread pan), 
press in mixture. If necessary spray your hands. 

Chill in the frig and then cut into bars. I sometimes sort them individually 
frozen in a zip-loc bag, and then I can just grab one to take to work. 

Play with these ingredients and I'm sure you'll come up with something you 
really like. Pretty simple...taste better than any of the bars I've tried...and 
a lot cheaper.



Homemade Low-Carb Chocolate Bars 

These are quite rich and creamy chocolate bars that melt in your mouth. No 
glycerine or maltitol, not hidden carbs.   

Ingredients: 
1 square bakers unsweetened chocolate 

3 tbsp whey protein 

3 tbsp soy protein 

1 tbsp psyllium husks 

1 tbsp unsweetened coconut or almond meal 

1 tbsp SugarTwin brown sugar 

1 tbsp Splenda 

5 drops Stevia 

1/4 cup whipping cream 

1 tbsp peanut butter 

1 tsp vanilla extract 

1 tsp mint extract (optional) 

1/4 cup crushed pecans (optional) 

In a microwave-safe plastic dish, microwave the chocolate square for 1 minute on 
high. It should almost melted or half-way through. Add peanut butter on top and 
microwave for 1 minute on high. Add cream and microwave for 1.5 minutes on high 
(make sure the cream starts boiling, it has to be hot, or the bars will become 
powdery). 

Sprinkle the psyllium husks first on the hot mixture, this helps solidify the 
bars. Add the rest of the ingredients on top. Use a hand mixer to mix the entire 
mixture until uniform. This will be a hard mixture and may get stuck inside the 
mixers, just sccop it up with a spoon. 

Use a square none-stick plastic plate (I use the top of a ziplioc disposable 
cover), about 5x5 inches, but any non-stick surface should do. Spread the 
mixture on top of it, and press with the bottom of a spoon to make it evenly 
spread. 

Freeze for an hour, and then place in the fridge until ready to use. I cut it 
into 4 bars. 

Note: If you don't have all the above sweeteners, use any sweetener you have to 
taste. Mixing different sweeteners intensifies the sweetening effect, and 
requires a lesser amount of the sweetner.

Protein Bars 2

1 square unsweetened baker's chocolate 
2 Tbls. butter 
2 Tbls. heavy cream 
3 pkts Equal (I used Splenda) 
3 scoops (1 cup) Chocolate Designer Protein (or any other chocolate whey 
protein) 
1 cup chopped peanuts (I used 1 1/4 cup chopped pecans) 
1/2 cup unsweetened coconut  
2 Tbls. Sugar Free Torani Syrup or maple syrup (or water, in a pinch...) --I 
used the maple syrup, as that, our market had! 

Melt choc and butter in mike 1 min; stir until completely melted. Add Equal and 
heavy cream and stir til creamy. Add protein powder, peanuts, coconut and stir 
till mixed pretty well, add syrup (or water), and mix thoroughly(you may have to 
knead with your handsat this point, as mixture will be very stiff). Line a bread 
loaf pan with plastic wrap and press in mixture firmly and evenly. Chill till 
firm. Cut into 6 bars. These were huge, so I made it into 9 bars. 

Approx 5 carbs/15 grams protein per 1/6 recipe

Peanut Butter Protein Bars Ingredients: 
        a.. 2 tablespoons no-sugar peanut butter 
        b.. 2 tablespoons butter, melted 
        c.. 1/2 teaspoon liquid artificial sweetener 
        d.. 1/4 cup Splenda 
        e.. 1 scoop Vanilla Praline Designer Whey protein powder* 

      Melt peanut butter and butter in microwave or double boiler. Mix in the 
sweeteners thoroughly. Add protein powder and stir until it forms a ball. (You 
may need to use clean hands to aid in the thorough mixing.) Roll up in ball and 
knead a bit; then separate into even portions, shaping as desired. Refrigerate 
until firm. 

      Makes 4 bars. Approx 2 carbs per bar.

      Note: It's best to use the "scoop" that comes with the package, but in 
case it's lost (or you use another brand), this is approx. 1/3 of a cup (I have 
made this measuring at 1/3 cup and it works fine!)
      Nutty Fudge Bars Ingredients: 
              a.. 2 1/3 cups vanilla protein powder 
              b.. 1 oz square unsweetened chocolate 
              c.. 1/2 cup butter 
              d.. 4 oz cream cheese 
              e.. 1 oz chopped walnuts 
              f.. 1 teaspoon vanilla 
              g.. 1 teaspoon peanut butter 
              h.. 1/4 cup Splenda 

            Melt butter, cream cheese, peanut butter and chocolate in bowl in 
microwave and mix together very well. Add splenda and vanilla, mix well again. 
Now add walnuts and protein powder and mix. It will be difficult and messy to 
mix, you will have to use your hands near the end to knead it all together, 
squeezing so that the powder disolves into the mixture. Now place in a baking 
pan, flatten and refrigerate. (Using a rectangular casserole dish works great 
here.) When cooled and hardened, cut into 8 bars. 

            Makes 8 bars.   Approx 3.2 carbs per bar.  


      Fudge Walnut Bars 
            Ingredients: 
              a.. 2 1/3 cups chocolate protein powder 
              b.. 1/2 cup butter 
              c.. 4 oz cream cheese 
              d.. 1/2 cup chopped walnuts 
              e.. 1/4 cup Splenda 

            Melt butter and cream cheese. Mix in designer protein and Splenda. 
This will be stiff and hard to stir (knead with clean hands if needed.) Add 
walnuts and mix again. Place in greased bread pan. (Sprinkle additional finely 
chopped walnuts on top if you like.) Cool. Cut into 8 servings. 

            Makes 8 bars.   Approx 2.5 carbs per bar.  

      Pineapple Bars Ingredients: 
              a.. 1  1/2 cups soy protein isolate 
              b.. 3 Tablespoons whey protein 
              c.. 1 cup Splenda 
              d.. 1  1/2 Tablespoons liquid or granular lecithin * 
              e.. 1  1/2 Tablespoons glycerin  
              f.. 3/4 cup heavy cream 
              g.. 3 Tablespoons coconut or almond oil 
              h.. 1 Tablespoon sugarfree pineapple preserves
                OR - 2 Tablespoons finely chopped unsweetened fresh pineapple 
              i.. 1/2 teaspoon pineapple extract 

            Preheat oven to 350�F.

            Combine soy, whey and Splenda in a food processor. Add remaining 
ingredients. Pulse on high until a soft dough forms. Remove dough and knead by 
hand for twenty-ish strokes. Press into an 8x5-inch pan and bake at 350�F for 10 
minutes. Remove from pan and cut into bars while still hot. Allow to cool and 
store in airtight container. 

            Makes 6 bars.   Approx 3 carbs per bar. 

            * Lecithin - both granular and liquid can be found in most health 
food stores. 

      LEMON-BANANA-CRANBERRY BARS 


      3 scoops vanilla protein powder 
      3 tsp baking powder 
      8 tsp Splenda 
      4 eggs 
      1/4 cup of Flax Seed oil (or olive oil) 
      1/4 cup water 
      1 cup cranberries 
      2 tsp vanilla extract 
      2 tsp lemon extract 
      2 tsp banana extract 

      Mix together dry ingredients. 
      In separate bowl mix together eggs, oil, and extracts & beat well. 
      Add to dry ingredients to second mixture, combining well. 
      Add water and cranberries. Should be a wet consistency like a cake mix. 
      Pour into pam-sprayed square cake pan. 
      Cook at 325 for 10-15 minutes until a toothpick comes out clean. Sometimes 
may take longer to cook, depending on type of protein powder used. 
      Cut into four squares. Each square has about 20 grams of protein, 4.13 
grams of carbs. 


      FUDGEY-NUTTY BARS 

      2 and 1/3 cups vanilla protein powder 
      1 oz square unsweetened chocolate 
      1/2 cup butter 
      4 oz cream cheese 
      1 oz chopped almonds 
      1 tsp vanilla 
      1 tsp peanut butter 
      1/4 cup Splenda 

      Melt butter, cream cheese, peanut butter and chocolate in bowl in 
microwave. 
      Mix together very well and then add splenda & vanilla, mixing well again. 
      Add walnuts and protein powder and mix. It will be difficult and messy to 
mix, you will have to use your hands near the end to knead it all together, 
squeezing so that the powder is incorporated into the mixture. 
      Now place in an 8x8 0r 9x9 baking pan, flatten and refrigerate. 
      When cooled and hardened, cut into 8 bars. Per bar: 21 grams protein, 3.15 
carbs. (This will vary according to the protein powder you use, I use Optimum 
Nutrtion as I have found it to be the best and it has 22g protein and 1.5g carbs 
in each scoop, but no aspartame.) 

      FUDGEY CARAMEL BARS 

      4 Tbl butter 
      1.5 Tbl unsweetened cocoa powder 
      2 Tbl DaVinci Chocolate Sugar Free syrup 
      2 cups Optimum Nutrition Chocolate Whey Protein 
      1 cup coarsely chopped nuts 

      Melt butter in large bowl in microwave. 
      Whisk cocoa in well, then SF syrup. 
      Incorporate protein powder. 
      Add chopped nuts 
      Press into wax-paper-lined 9x9 pan & refrigerate. 
      Caramel consistency, and much better than any of my old fudge recipes. 
Plus, no wasted calories. High Protein snack or dessert. Best cold. 

      PEANUT BUTTER COOKIE DOUGH BARS 

      2c protein powder (both vanilla & chocolate would work) 
      1/2 cup of chunky natural peanut butter 
      1/4 cup melted butter 
      Enough vanilla Davinci SF syrup to make the consistency of cookie dough. 

      Mix Peanut Butter & SF syrup with melted butter. 
      Add protein powder & mix until well-blended. 
      Either refrigerate and eat like cookie dough or bake & cut into PB cookie 
bars. 
      I think that lowcarb maple syrup would work as well as Davinci for these. 

      SESAME-ALMOND PROTEIN BARS 

      1/4 cup cream cheese  
      1/4 cup butter 
      1/4 cup tahini, from roasted sesame seeds  
      1/4 tsp pure stevia powder 
      1 tsp vanilla extract 
      1/4 tsp almond extract 
      1 1/4 cup Twinlab VegeFuel (isolated soy protein) 
      1/3 cup Naturade N-R-G vanilla protein powder  
      1/2 cup DaVinci SF Vanilla Syrup 
      2 Tbsp. DaVinci SF Maple Syrup 
      2 oz finely chopped almonds  

      After melting cream cheese & butter, mix in tahini, stevia, and extracts. 
      Mix in protein powders. 
      Add syrups and mix well. 
      Mix in chopped almonds. 
      May need to add more or less syrup to get texture you like. 
      Place in 9x9 square pan & put in refrigerator until firm. 
      Cut into 12 bars (or size you want). 
      I store mine in freezer and eat frozen. My co-worker stores in fridge 
because he likes his softer. 

      These are very flexible. I think you can use whatever kind of protein 
powder you want, and could use any kind of artificial sweetener you wanted in 
greater or lesser degrees, or any flavor of syrup or extract. For example, I've 
made with DaVinci's macadamia syrup and added chopped roasted macadamia nuts, 
and with Davinci's butter rum syrup and added roasted pecans. I also made w/ 2/3 
VegeFuel and 1/3 Naturade N-R-G, added a higher proportion of vanilla syrup, 
plus vanilla, coconut, and almond extracts, and a little Stevia powder, and 
whipped it up, and it was close enough to fudge for my taste. 

      Yield: 2 bars; 2.4 grams carbs per bar (1.4 carbs per bar if subtract 
fiber) and 21.5 grams protein 

      COFFEE PROTEIN BARS 

      1/4 cup oil 
      3/4 cup vanilla whey powder 
      2 eggs 
      2 Tbl oat flour 
      1/4 cup heavy cream 
      1 Tbl baking powder 
      1/4 cup ho****er 
      2 tsp cinnamon 
      1 tsp instant coffee 
      1/4 cup mini chocolate chips 
      1/4 cup Splenda 
      1 tsp liquid sweet n low 

      Dissolve coffee in ho****er. 
      Mix oil, eggs, cream, water, Splenda & sweet 'n low together. 
      Mix dry ingredients together and then add to the first mixture. Stir till 
moistened. 
      Pour into 8" pan. Tap on counter to settle the bubbles. 
      Sprinkle chips on top. 
      Bake at 375 degrees for 12-15 min. Be careful not to overbake. 
      Cut into 16 pieces. Each piece has 3 carbs. 

      MAPLE VANILLA PROTEIN BARS  

      4 oz cream cheese 
      1 stick butter (1/4 lb) 
      1 cup Twinlab VegeFuel (isolated soy protein powder) 
      1 cup N-R-G Naturade Vanilla Protein Powder 
      1/2 cup DaVinci Sugarfree Vanilla Syrup  
      1/4 cup DaVinci Sugarfree Maple Syrup  
      1 tsp. vanilla extract 

      Melt cream cheese and butter (I did it in the microwave). Mix in protein 
powders. 
      Add syrups and vanilla extract and mix until consistency is like very 
thick cookie dough (may take more than specified amounts). 
      Put in 9x9 square pan & refrigerate until stiff and cut into 12 bars. Wrap 
bars individually and store in freezer. 
      Can either eat frozen or thawed. 

      I also freeze them, which makes them very hard. My co-worker doesn't and 
he has taken his on trips and they held up well. 
      I've also made these using soy-based "cream cheese" and that works fine 
too, for those who try to limit the amount of dairy they eat. 

      APPLE SPICE PROTEIN BARS 

      3 scoops vanilla protein powder 
      3 tsp baking powder 
      8 tsp Splenda 
      4 eggs 
      1/4 cup Flax Seed oil (or olive oil) 
      1/4 cup water 
      1/2 apple (chopped into tiny pieces) 
      1 Tbl vanilla extract 
      2 tsp lemon extract 
      1 tsp maple extract 
      1 Tbl cinnamon 
      1 tsp nutmeg 

      Mix together dry ingredients. 
      In separate bowl mix together eggs, oil, and extracts. Beat well & then 
add to dry ingredients, mixing well. 
      Add water and apple. 
      Should be a wet consistency like a cake mix. 
      Pour into Pam-sprayed square cake pan. 
      Cook at 325 for 15-25 minutes until a toothpick comes out clean. May take 
longer to cook, depending on consistency of protein powder used. 
      Cut into nine squares. 
      Approximately 3-5 carbs per bar depending on the amount/type of fruit, 
spices, protein powder, etc. 


      SESAME PROTEIN BARS 

      These don't need refrigeration and THEY DON'T MELT IN YOUR PURSE! 

      2 Tbl butter 
      4 Tbl sesame tahini OR peanut butter 
      1 cup sesame seeds (preferably white sesame seeds) 
      3 pkts Equal or eqivalent 
      3 scoops Designer Protein (Vanilla Praline OR Vanilla or any other similar 
whey protein ) 
      2 Tbl Sugar Free Torani Syrup (Hazelnut OR Vanilla Or Almond) OR 2 Tbls 
sugar free maple syrup 

      Melt butter and Tahini or peanut butter in microwave, about 1 minute. 
      Add protein powder, sesame seeds and Equal and mix to combine. 
      Add syrup and mix again. You may have to knead with your hands at this 
point, as mixture will be VERY stiff. 
      Line the a bread loaf pan with plastic wrap and press mixture evenly and 
FIRMLY into bottom of pan. Chill until firm. Unmold and cut into 6 bars. 

      4 grams carb/20 grams protein per bar 


      ALMOND JOY PROTEIN BARS 

      5 Branacrisp Crackers, crushed 
      1/2 cup flax seed meal (1/4 cup seeds, ground) 
      1 cup walnuts, coarsely chopped 
      2 scoops Chocolate Whey Protein Powder 
      2 scoops Soy Protein Powder 
      2 Tbl oatmeal 
      1/4 cup Splenda 
      20 drops Stevia (or just add any artificial sweetener to taste; start with 
the equivalent of 2 Tbl & add until sweet enough for you) 
      2 Tbl unsweetened coconut 
      1 Tbl unsweetened cocoa powder 
      1/4 cup cream 
      1/4 cup water 
      1/4 cup butter 
      2 Tbl Low-Carb Maple Syrup or cold coffee 
      1 tsp coconut extract (optional) 
      2 tsp almond extract (optional) 

      Crush crackers or whirl in food processor to grind fine, and then combine 
in bowl with other dry ingredients. 
      In microwave or on stovetop, melt together cream, water, butter and maple 
syrup (or cold coffee). 
      Remove from heat and add extracts at this time if using them, then whisk 
to make sauce smooth. 
      Pour hot mixture over dry ingredients and mix well. 
      Press into buttered 8x8" pan with buttered fingers. Chill and cut. 
      Wrap each bar in Saran or foil and keep in fridge or freezer. Keeping in 
freezer is no problem as they thaw in about 5 minutes. 

      9.8 carbs per bar, minus 5.9 fiber for 3.9 net each. 


      CHOCOLATE PROTEIN BARS 

      2 squares unsweetened baker's chocolate 
      4 Tbl butter 
      4 Tbl heavy cream 
      1 tsp vanilla extract 
      6 packets Splenda 
      6 scoops Optimum Nutrition Double Rich Chocolate Protein Powder 
      1 & 1/2 cups chopped pecans 
      1 cup dried, unsweetened coconut 
      1/4 cup flax seeds, measured and then ground 
      4 Tbl Sugar-free DaVinci syrup (hazelnut is best) 

      Melt chocolate and butter in microwave. 
      Mix in Splenda, then add cream & vanilla, blending thoroughly. 
      Add the protein powder and mix until powder is completely incorporated. 
      Mix flax, pecans, and coconut together and pour over chocolate mix. 
      Pour the sugar-free syrup over this and mix together with hands until 
well-blended. 
      Line a 9" by 9" pan with plastic wrap and firmly press the incredibly 
sticky stuff into it. 
      Cover with another layer of plastic wrap and chill. 
      Yield: 12 bars. Each has 8 carbs, 3.6 gr. fiber, 14 gr. protein.

      Fruit-Protein-Bar 

      Ingredients 
      1 oz. Proteinpowder                              
      3 ounces grounded mixed nuts               
      skin of 1 orange 
      skin of 1 lemon 
      2 tb almond-cream                                  
      1/2 ts cocoa powder                               
      2 tb flax seeds                                         
      1 tb sesame 
      2 oz cocoa butter                               
      lemon and orange flavour 
      sweetener to taste 
      Dipping chocolate * recipe follows*


      Preparing: 
      Melt the cocoa butter and stir in the almond cream.
      Add the remaining ingrediences and put the
      mixture in a flat form about 1/2 inch thick. 
      Let cool down. Cut the cooled and hardened
      mixture in bars and dip in the dipping chocolate. 
      Cool for about 2 hours.
      Dipping Chocolate 
      Ingredients 
      1 oz unsweetened chocolate 
      2 Tbs cocoa butter 
      1 Tbs warmed cream (I put it in the microwave for about 20 seconds) 
      1 tsp vanilla extract 
      1 tsp cyclamates 
      3 packets equal 

      Preparing: 
      GENTLY melt chocolate and cocoa butter using
       double boiler system. Remove from heat before 
      the chocolate is fully melted and stir until all is
       liquid. Pour in the cream, vanilla and sweeteners
       while stirring.
      DIP before chocolate hardens.

      Coconut Chewies 

      2 eggs 
      1 cup sweetener of choice or to taste (I use 22 pkts. Equal) 
      1/4 tsp. maple flavouring 
      1/4 C butter, melted 
      1 tsp. vanilla 
      1/4 C arrowroot 
      1 tsp. baking powder 
      1/4 tsp. salt 

      1 C unsweetened coconut, finely chopped 
      1/2 C chopped walnuts 
      1/4 C cranberries (cooked until they pop and lightly sweetened) 

      Beat eggs, sweetener and maple flavouring in medium bowl; mix in melted 
butter and vanilla. Combine flour, baking powder and salt in small bowl; stir 
into egg mixture (I *beat* into egg mixture whi*****reased the volume a bit). 
Mix in coconut, walnuts and cooked cranberries. Spread batter evenly in greased 
8-inch baking pan. 
      Bake in preheated 350 deg. oven until browned and toothpick inserted in 
centre comes out clean, about 20 minutes. Cool in pan on wire rack; cut into 
squares. 

      Makes 16 bars. 

      Total: Approximately 50 carbs - 16 pieces equal about 3.2 per piece. If 
you deduct fiber, even less. (of course, the sweetener has carbs) 

      Almond Poppyseed Flax Bars 

      Preheat oven to 350. 

      In a large mixing bowl, beat together: 

      6 Tbsp butter, melted 
      3 eggs 
      6 Tbsp heavy cream 

      then add: 

      1/2 cup Splenda granular (or AS equivalent to 1/2 c. sugar) 
      1/2 tsp. almond extract 
      2 scoops Vanilla Praline Designer Protein Powder 
      1/2 tsp. baking soda 
      1/2 tsp. baking powder 
      1 Tbsp. poppy seeds 
      1 cup flax seed meal 

      Grease a baking dish (I used a 8 x 11 glass dish) and pour batter in, 
spreading into corners.  Bake at 350 for 15 to 20 minutes, careful to avoid 
over-browning.  Cool slightly before cutting into squares. 
      I cut mine into 12 good-sized squares
      Total Carbs: 7g Fiber: 6g Protein: 9g 

      Blueberry & Almond Squares 
      1/2 cup flax Seed Meal 
      1 cup protein powder, 100% whey, ProLab -- plain 
      2 teaspoons baking powder 
      1 teaspoon ground cinnamon 
      1/3 cup sugar substitute, bulk -- * see note 
      6 packets sugar substitute, cyclamate & dextrose 
      3 large eggs 
      4 tablespoons butter -- melted 
      2 tablespoons heavy cream 
      3 tablespoons water 
      1 teaspoon lemon zest -- grated 
      1/2 teaspoon almond extract 
      1 cup frozen blueberries -- or fresh 
      1/2 cup toasted almonds - coarsely chopped 

      * note:  Splenda (sucralose). 

      Preheat oven to 350F, butter  2  9x4" loaf pans and use parchment or wax 
paper cut to 9x4, patted down in the buttered pans. 

      Stir dry ingredients together til well-blended; beat sugar sub and egg (in 
another bowl) til mixture is pale and thickened; whisk in melted butter, cream 
and water, then lemon zest and extract. 

      Stir liquid mixture into dry mixture, gently, til dry ingredients are 
thoroughly moistened but still lumpy.  Fold in berries and nuts just til evenly 
distributed. 

      Divide batter between pans and bake up to 15 minutes or until golden brown 
and spring back when pressed lightly. 

      Cool slightly in the pan, then loosen sides carefully with dinner knife or 
plastic spatula.  When cool enough to handle, score into 16 (8 each pan) pieces.  
Store in airtight container when fully cooled.  Serve warm or at room 
temperature. 

      Adapted from Blueberry & Almond Muffins, if making muffins, 8-10 minutes 
baking time (I estimate) and 12 servings. 

      NOTES: per serving (16): 


      3.3g carb (2.5 fibre total carbs 5.8) 
      7.9g protein 



      Chocolate Toffee Fudge Bars: 
      15 Scoops chocolate 'Designer Whey" protein mix
      1 cup unsweetened coconut
      1 and 1/2 stick melted butter
      1/2 cup Torani English toffee sweetener(Sugar free)
      4-6 Tbsp. Cream 

      Mix all, add a little more cream if too crumbly, 
      add small amts. at a time & mix
      Press into 8x8 Square pan. CHILL
      When chilled cut in 9 pieces
      Best next day when thoroughly chilled! 

      8 gms protein
      10 gms fat 



     


Atkins Bake Mix
1 cup soy flour 
2 cups soy protein isolate 
2 tablespoon baking soda 
1 teaspoon salt 
2 tablespoons Splenda 
Sift together then store and use as you would Dr. A's. It's much cheaper 
and things come out about the same. 

**You could try substituting soya powder (milder taste) for the soy flour 
and substituting egg protein for soy. 
Soy flour can be purchased in most grocery stores in the bake section; soy
protein isolate is available in vitamin and health stores, I buy GeniSoy.
It is a different product, more refined, and can also be used for protein
drinks. Be certain you purchase the soy protein isolate that indicates it
can also be used for baking.

Bake Mix 2 

1.5 cups protein powder (unflavored is best, but vanilla will do) 
1.5 cups vital wheat gluten flour 
2 Tbl baking powder 
1 tsp salt 
2 Tbl Splenda 
Bake Mix 3

1 cup soy flour
1 cup protein powder
4 tablespoons powdered egg whites
3 tablespoons baking powder
1 teaspoon salt

Sift everything together 3X.

Bake Mix 4

1 cup protein powder
1 cup soy flour

3 tablespoons baking powder
1 teaspoon salt

Sift everything together 3X.



FLAVORED SYRUP (LIKE DAVINCI)

For 1 cup syrup: 1 cup water
1/2 tbsp extract
1 tbsp liquid splenda, or 24 pkts
1/2 tsp guar gum 

For 1/2 cup syrup: 1/2 cup water
3/4 tsp extract
1 1/2 tsp liquid splenda, or 12 pkts
1/4 tsp guar gum 

For 1/4 cup syrup: 1/4 cup water
1/2 tsp extract
3/4 tsp liquid splenda, or 6 pkts
1/8 tsp guar gum 


Boil water with extract and sweetener. Remove from heat and add guar gum, 1/4 
tsp at a time and stir WELL. This will thicken upon cooling. 

Guar gum clumps easily. I stir in 1/8 tsp at a time and whisk very well 


Carb counts: with liquid splenda = 0. Each pkt of splenda is .5 carbs. 

Chocolate Syrup

1 1/2 cups Splenda sweetener
1 cup cocoa
dash salt
1 cup ho****er
2 teaspoons vanilla
2 teaspoons guar gum

-In a medium saucepan, over medium heat, add Splenda, cocoa & salt.
-Gradually add the ho****er, stirring to keep mixture smooth.
-Cook,stirring constantly until it boils; cook & stir for 3 minutes.
-Remove from heat & stir in vanilla & guar gum{put back on stove if it doesn't 
thicken right away}
-Cool to room temperature then pour into a sealable container & refrigerate.
-Makes 2 cups syrup.*** 2.7 carbs minus 0.9 gr. fiber= 1.8 carbs per T.
-Good to use on low carb ice cream, white chocolate pudding or drizzled on 
cheesecakes & waffles...the ideas are endless.



Raspberry Syrup

1 cup raspberry juice -- recipe below
1/3 cup splenda
3/4 teaspoon guar gum -- mix with water

-Pour the juice into a small pot over medium low heat;bring to a boil.
-Remove from heat, add the splenda & the guar gum, whisk well.
-Return to heat & boil until thickened.
-If all the guar gum doesn't blend in strain, through a mesh strainer.
-Store in a covered container in the fridge.
-Serve on pancakes or dessert crepes, in homemade yogurt or over cheesecakes.
-Per tablespoon: 1.4 minus 0.5 gr. fiber= 0.9 carbs.

Raspberry Juice for Syrup

1 pint fresh raspberries -- or frozen
1 cup cold water

-Place berries in a saucepan over medium low heat;add the water.
-Bring to a boil & let simmer for about 15 minutes.
-When cooked, pour into a cheesecloth lined container & let drain until all the 
liquid is out of the berries & only pulp remains.{do not squeeze the cheesecloth 
as the juice will be cloudy}
-Measure out the juice & then proceed with making a syrup.
-*If necessary add more water to bring the juice up to 2 cups.





Strawberry Syrup


1 cup strawberry juice
1/3 cup splenda
3/4 teaspoon guar gum -- mixed in a water

-Pour the juice into a small pot, over medium heat & bring to a boil.
-Remove from heat, whisk in the guar gum & splenda.
-Return to heat & boil until thickened.
-If any lumps are visible, strain through a mesh strainer.
-Pour into a container, cover & store in the fridge.
-Per tablespoon:1.3 minus 0.3gr. fiber= 1 carb.

Strawberry Juice for Syrup

1 pint fresh strawberries
1 cup cold water

-Place berries in a saucepan over medium low heat; add water & bring to a boil.
-Simmer for about 15 minutes.
-Pour mixture into a cheesecloth lined container so that the juice can drip into 
the container.
-Let the fruit drip until only a "dry-like" pulp remains{do not squeeze the 
cheesecloth or the juice will be cloudy}
-Measure amount to equal 2 cups, then if possible record into master cook as 
"Strawberry Juice" to use in future syrup recipes.
-*Nutritional info on the strawberries is taken from the USDA site on the 
internet.


Maple Syrup Low Carb 

1 � c. water
1 c. Splenda
2 tsp. maple extract
� tsp. vanilla extract
3-4 tb. butter (optional)
1/8th tsp. salt
� tsp. guar gum
Microwave water in a 2 cup microwave safe bowl
Place in blender
Add everything else and whirlu until smooth. Place container into
refrigerator. Heat before using.

Makes 1 � c. syrup with
1 gram carb per tablespoon
17 calories per tablespoon with butter
Without butter the calories are
Almost -0- .03 per tablespoon

Espresso Sauce 
1 cup heavy cream
1/4 cup finely ground espresso
1 square unsweetened chocolate
2 tsp. sweetener
Pinch salt
1 tsp vanilla
POUR cream and espresso into a saucepan. Scald (heat to just before boiling) 
Remove from heat. Strain. Add chocolate,
vanilla, sweetener and salt. Pour over dessert



Berry Syrup
Ingredients 
  a.. 1/2 c strawberries 
  b.. 2 T orange juice 
  c.. pinch of sweetener 

Preparing: 
Puree strawberries, add orange juice and sweetener. Microwave to a simmer then 
allow to cool before using. 
2 T serving is 2 gram carbs

Blueberry Syrup 
(1 serving) 

Put about 1/4-1/2 cup of frozen blueberries in a small saucepan. Heat the 
berries slowly until they burst, and you have a good amount of warm juice in the 
pan. Serve warm over pancakes with butter. 




 

Bake Mix Pancakes 

1/2 cup of bake mix 
2 eggs 
1/3 cup soda water 
1 sp. heavy cream 
1/4 teaspoon salt 
oil for the skillet 

Mix all ingredients until batter is smooth. 
Cook up pancakes on hot griddle rushed with oil. 

Zucchini Breakfast Pancakes 

1 cup shredded zucchini (8g) 
3T Atkins bake mix (2g) or soy or oat flour (adjust carbs) 
2 pkts Splenda (1.5g) 
2 oz heavy cream (4g) 
1/4 cup water 
dash salt 
1/2 tsp cinnamon 
1 large egg -slightly beaten (0.6g) 
oil or butter for sillet 

Mix all ingredients. 
Heat skillet over medium heat and add a little butter or oil to prevent 
sticking. 
Pour in a small amount of batter (about 3T) and flatten into a 3 -4" circle. 
Let brown on one side (about 1 minute) then flip and brown on other side and 
cook through. Repeat until all batter is used. 
Makes about 10 pancakes at about 1g each. 

BAKE MIX MUFFINS I 

2/3 cup Atkins Bake Mix 
4oz cream cheese 
6-8 packets sweet n' low (or whatever AS you prefer) 
2 eggs 
1 tbsp. extract - coconut, almond, banana, cinnamon - whatever 

Soften cream cheese in microwave for about one minute. Add remaining 
ingredients, mix well by hand. Spoon into muffin tin sprayed with Pam. Bake at 
350 for 20 minutes. You can also use this batter as pancake mix, adding 
blueberries and using vanilla extract. 



BAKE MIX MUFFINS I 
I didn't like the recipe on the can, so I changed it. You could probably add 
some blueberries and sweetener and get a decent tasting blueberry muffin, too. 

1/2 cup Bake Mix 
3 eggs 
2 TBSP melted butter 
2 TBSP sour cream 

Mix all ingredients together. Pour into muffin tray. Bake at 350 for 25 minutes. 
Makes six muffins. Serve hot from the oven with butter or cream cheese. 


FLUFFY CINNAMON MUFFINS 

These are great for breakfast or with coffee as a "snack cake": 

4 eggs (2.5g?) 
1/2 tsp cream of tartar 
1/4 cup cottage cheese (2g) 
2T soy flour or Atkins bake mix (both work) (1-3g) 
1T splenda (2g?) 
1/2tsp cinnamon 
1 more T splenda (2g?) 
1/2tsp more cinnamon 
4T softened butter 

Spray a muffin tin with cooking spray. Preheat oven to 300. Beat egg whites with 
cream of tartar until stiff. Set aside. Mix cottage cheese, egg yolks,1T splenda 
and 1/2tsp cinnamon until well blended (can use blender if desired). 
Add soy flour / baking mix & blend well. 
Gently fold into egg whites and spoon into muffin tins - makes 8-10. 
Bake at 300f until lightly browned and springs back when touched -about 25 
minutes. 
Mix butter, splenda and cinnamon well. When muffins are done and cooled 
slightly, spread the butter mixtre over each one. 
You could make a cream cheese frosting (cream cheese, splenda, vanilla and some 
cream -beaten well) and bake this in a small loaf pan (4x8?) and have a cinnamon 
coffee cake out of it:) 
This whole recipe is 11 g, 2g fiber - so about 1g per muffin. 

 
 PUMPKIN MUFFINS 

2/3 cup Atkins bake mix 
1/2 cup of pumpkin (I may use a little more) 
2 eggs lightly beaten 
1 tblspn oil 
1/4 cup flax seed 
1/3 - 1/2 cup splenda 
2-3 tbslpn cream 
1/4 cup chopped pecans 
1 tspn cinnamon 
1/4 tspn nutmeg 
1/8 tspn allspice or cloves 
1/8 tspn ginger 
Mix all ingredients well. If too thick, add a little water. (This mixture should 
be pretty thick though, or they will turn out sort of mushy on the inside). Pour 
into muffin pan sprayed with Pam. Bake @ 350 for 20-30 minutes or until lightly 
browned. 
After fiber, I have that these come to about 3.5 grms of carbs per muffin. They 
are pretty big muffins though. 

CHOCOLATE FUDGE MUFFINS 
1/3 cup almond flour 7 carbs 
1/3 cup Atkins bake mix 3 carbs 
1/8 cup flax meal (0 carb after fiber) 
1/3 cup splenda 3 carbs 
1 tbspn brown sugar twin (?) 
1/2 pckg cream cheese 
1 tblspn cocoa powder 3 carbs 
1 square unsweetened baking choc 8 carbs 
1 tblspn butter 
1 tspn vanilla extract 
2 eggs 2 carbs 
chopped nuts (optional) 

Heat cream cheese in micro for 1 minute. In separate dish, melt choc, and 
butter. Add melted choc to cream cheese, add eggs & vanilla. Mix well until 
smooth. Add all other ingredients. Mixture should be thick, but if too 
thick,just add a little water. Bake @ 350 for 20-25 minutes. Makes 6 muffins, at 
4.5 carbs each. 


CRANBERRY ORANGE NUT MUFFINS 

1/3 cup almond flour 7 carbs 
1/3 cups Atkins bake mix 3 carbs 
1/8 cup flax meal 0 carbs 
1 tbslpn brown sugar twin 
1/3 cup splenda 3 carbs 
2 eggs 2 carbs 
1/2 pkg cream cheese 
1 tbslpn orange extract 
1 - 2 tspn FINELY chopped dried cranberries ( I used dried tart cherries, as 
they are slightly lower in carbs.) I used a count of 5 carbs per tspn 
Chopped Nuts 

Heat cream cheese for 1 min in micro. Add eggs, and extract. Add all other 
ingredients. Again, add a little water if too thick. Bake in sprayed muffin pan 
for 20-25 minutes @ 350. Makes 6 good size muffins. (I have a carb count of 4.5) 

Wow!!  Thanks!

is there anyway possible you could email me all of the above recipes?  My email is [email protected].  I have my surgery date on Sept. 30th.  Also, if you have any recipes for the period of full liquid diet I would appreciate them too. 

Anyone else who might read this and have any useful recipes, feel free to email them to me too.

Thanks and all prayers are appreciated.