Archive for the ‘Recipes’ Category

Protien Pancakes

Protein pancakes 417 cals 49p/33c/6f (3 protein pancakes)
1/2 cup egg whites (4)
1/2 cup cottage cheese (125g)
1/2 cup oats (50g)
1 scoop or protein (this can be replaced with peanut flour for pb flavour)

+ Your desired flavouring e.g. sf pudding mix, cocoa/cinnamon, pumpkin, sweet potato etc.
+ Desired amount amount of water to achieve batter consistency. Usually a Tiny amount.

Directions

Put all ingredients in bowl and mix it making sure to really mix in the cottage cheese. Chuck it in the frying pan.
Flip it when the pancake starts to bubble up.

Protien Marshmellow

Protein marshmallow

What you need:

Egg Whites – Egg Whites, 3 egg white from a large egg
Aeroplane – Jelly Lite 125 g
Xanthan Gum, 1 tbsp
Stevia / Stevia / Natvia Sweet 100% Natural Sachets, 3-5 grm
Gelatins – Dry powder, unsweetened, 25 g

Directions:

Bowl 1: Put 3 egg whites in the bowl and use a mixer to fluff them up until they peak which takes approximately 3-5 minutes

Bowl 2: Dissolve 25g gelatine in 125ml cold water, don’t let it set, then add 125 boiling water. Stir
Add 5-10g splenda / stevia to your gelatine.
Turn the egg whites back on in the mixer and slowly add in your gelatine mix and leave a little bit of jelly in the bowl for a nice top.
add in about 1-2 tsp of xanthum gum
Pour into a tray, and let it sit in the fridge for about 1.5hrs.

Breakdowns

Ingredient Calories Carb Fat Protien
51 0 0 12
Aeroplane – Jelly Lite, 125 g 7 0 0 2
Xanthan Gum, 1 tbsp 30 7 0 0
Stevia, natvia or splenda, 3-5 grm 1 3 0 0
Gelatins – Dry powder, unsweetened, 25 g 84 0 0 21
175 10 0 35

NOTES:

If the fluff isn’t very fluffy when you are adding the jelly mix, add one extra tsp of xanthan gum. Also i added some dark chocolate to the jelly left in the bowl for a treat!

Healthier pizza

Directions:

Preheat oven or griller, about 160 – 180 deg

1. Cook chicken fillet in telfon wok or frypan.  Set aside
2. Cook mince in teflon wok or frypan Set aside
3. Get wrap, spread pizza sauce on wrap (you can use pizza partner or other low macro options such as ardmona) if you like u can use 2 wraps for a bigger base
4. Add cheese now or later
5. Put on chicken , mince and your own choice of veges.
6. Chuck it in the oven for 10 or so minutes until the cheese has melted and wrap is crispy!

 

Stats Calories Carbs Fat Protein Sodium
Pizza Partner – Classic Olive, Tomato & Basil, 50 g 43 2 3 1 60
Alis’s – Skinless Chicken Breast , 100 g 153 0 4 30 18
Asda – Lean Minced Beef, 100 g 52 0 4 4 20
Vitastic – Sorj Wraps Lite Wholemeal, 1 wrap 87 16 1 3 122
Coles – Light Mozzarella Shredded Cheese, 75 g 185 0 10 23 323
Vegetables – Mixed Vegetables, 1/2 cup 53 9 0 2 41
Totals 573 27 22 63 584

 

Ice coffee

Got this recipe off a fellow BB.com member.

Directions: Chuck it all in a blender and blend it!

(Stevia / Natvia / Splenda) – Sugar Substitute, 2 tsp 0 cal 3/0/0 CFP
Spices – Cinnamon, ground, 1 tbsp 18 cal 5/0/0 CFP
Generic – Vanilla Essence (imitation), 1 g 4 cal 1/0/0 CFP
Cottee’s – Diet Chocolate Topping, 20 g 7cal 1/0/0 CFP
Pauls Smart Milk 2% Fat – Milk, 100 ml 57cal 6/2/0 CFP
Coffee (1tsp or how ever strong you want it) 1cal 0/0/0
Heap of ice and Water 50-100mls extra (to unchunk it)
Totals 91cal (12 / 2 / 0 CFP)
Optional replacement – Woolworths Select – Light Whipped Cream, 20 grams  46cals 3/4/1
Protein version – Reflex – Whey Protien, 25 gm 91 cals 1/2/20

Tastes great and lower calories than the shop alternatives. Use light whipped cream if you want even lower calories or if you are hardcore NO MILK OR CREAM!
 

Recipe – Chicken Pizza

[pic to come]

Taken from a low carb recipes website.

PIZZA CHICKEN

1 boneless chicken breast, pounded flat
Salt, pepper, garlic powder and Italian seasoning, to taste
1 tablespoon pizza sauce
4 slices pepperoni
1 teaspoon butter or oil
2 fresh mushrooms, sliced
2 thin capsicum rings
2 thin rings onion
25 grams mozzarella cheese, shredded

Season the chicken with salt and other seasonings; grill. Meanwhile, sauté the mushrooms and onion/capsicum rings in butter or oil until slightly tender, but not mushy; set aside. Spread the sauce over the chicken, then top with the pepperoni, the pepper rings, mushrooms and then finally, the cheese. Sprinkle with a little additional Italian seasoning if you wish. Bake at 175c about 10-15 minutes or until hot and the cheese is melted. Serve at once.

Makes 1 serving
Bulk meals?: Can be frozen but Capsicum and onion will get soft

Nutritional Information:
Per Serving: 310 Calories; 16g Fat; 36g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Net Carbs

Recipe – Poultry Patty

This is pretty good patty if you are bulking and need some protein. You can add some other spices if you wish to flavour it up a bit. As the recipe stand by it’s self it tastes like a regular burger patty. So you can place this on a wholemeal burger bun or buy it’s self with some salad or veges.

Ingredients:
(makes 4 patties)
500 G Ground chicken or turkey mince
1/2 Cup Quick oats
1 tsp cumin
1 egg Lightly Beaten
1/4 cup parsley or other herb

Directions:
In a large bowl, mix all the ingredients together. Add slat or pepper if you wish. Form patties in to four equal sized patties. Coat frying pan with oil and place over medium heat. Cook for 5 minutes each side. Easy!

Bulk meals?:
Can be frozen but not for long time.

Nutritional Infomation
Serves 2 (2 patties each)
Calories : 363 Cals
Protien: 56g
Carbs : 14g
Fat: 8g