Heathers recipes (rev 3 24 2015hn)

Heather’s Recipes (rev. 12-5-2014) pg. 1

Heather’s Protein Rich Recipes

CARROT CAKE PROTEIN SHAKE ½ cup organic banana

½ cup organic baby carrots (whole)

¾ cup almond (I use unsweetened), soy, 1% milk or water

1 serving of your protein powder (vanilla or unflavored)

3-4 ice cubes (these can be made from milks as well)

½ teaspoon pure vanilla, a little extra if using unflavored protein

6oz. vanilla Greek yogurt

1tsp Nectresse or other sugar free sweetener

dash of cinnamon

dash of nutmeg

dash of clove (ground)

Walnuts (I just used to garnish along with an extra sprinkle of nutmeg)


CHOCOLATE RASPBERRY TRUFFLE

PROTEIN SHAKE 1 serving protein powder - unflavored or vanilla

2 tsp dark chocolate cocoa powder

½ cup fresh raspberries (reserve a few for garnish)

1 tsp raspberry extract

6oz Raspberry Greek Yogurt

2 tsp Nectresse

¾ cup Unsweetened Vanilla Almond Milk

4 ice cubes

1 square Ghirardelli 100% Cacao baking bar

Add all ingredients to blender. It helps to add protein in first then milk, stir then add in other ingredients.

Blend until smooth.

Shave a bit of the cacao bar over top of shake and garnish with 2-3 raspberries


BALTIMORE ORIOLES DREAMSICLE

PROTEIN SHAKE

1 serving vanilla protein powder

1 fruit cup of NO SUGAR ADDED Mandarin Oranges – drained

¾ cup vanilla Greek Yogurt (or 1 individual serving size container)

¾ cup unsweetened Vanilla Almond Milk

1/3 cup Orange Juice

3-4 ice cubes

Combine all ingredients in blender.


PISTACHIO PROTEIN SHAKE

1 serving vanilla or unflavored protein powder

1 cup unsweetened Almond Milk (may use skim, 1%, soy or even water)

¾ cup (6oz) vanilla Greek Yogurt (or 1 individual serving size container)

½ tsp Nectresse or other sugar alternative

2 Tablespoons of SUGAR FREE Pistachio instant pudding mix

¼ tsp Almond Extract

4 ice cubes

Combine all ingredients in blender. Add water at the end if shake is too thick, pudding mix thickens this

one up a bit faster.


BLACK CHERRY PROTEIN SHAKE

1 scoop unflavored or vanilla protein powder or even chocolate

½ cup frozen red cherries

1 handful of fresh blackberries

1 individual serving container (3/4 c) black cherry Greek yogurt

¼ cup unsweetened vanilla almond milk

¼ tsp Nectresse or other sugar alternative

½ tsp black cherry Kool Aid mix (this is mix from the packet that has no sugar added)

3-4 ice cubes



CARAMEL BANANA PROTEIN SHAKE

1 scoop unflavored or vanilla protein powder

½ of a ripe banana

¾ c unsweetened Almond Milk

1 individual serving cup of plain or vanilla Greek yogurt (3/4 c)

2 Tablespoons of Sugar Free Torani Caramel Syrup (typically found next to the coffee in grocer)

1 tsp of SUGAR FREE Banana Cream instant pudding mix

¼ tsp Nectresse or other sugar alternative

3-4 ice cubes.



LEMON RASPBERRY PROTEIN SHAKE

1 scoop unflavored protein powder

¾ cup unsweetened vanilla Almond Milk

1 individual serving container of Lemon Greek Yogurt

1 Tablespoon of SUGAR FREE instant lemon pudding mix

1 handful of fresh or frozen raspberries

3-4 ice cubes



CHOCOLATE PEANUT BUTTER

BANANA PROTEIN SHAKE 1 scoop chocolate protein powder

½ ripe banana

2 tablespoons of natural peanut butter (this has reduced sugar)

1 cup of unsweetened Almond Milk

3-4 ice cubes

Combine all ingredients into blender.


APPLE PIE PROTEIN SHAKE 1 scoop vanilla protein powder

1 cup of unsweetened Almond Milk

½ peeled/cored apple, or 1 individual sized serving container of SUGAR FREE apple sauce

1 tsp cinnamon

¼ tsp nutmeg

1 tsp vanilla extract

3-4 ice cubes



MANGO LASSI PROTEIN SHAKE 1 scoop vanilla protein powder

½ cup of unsweetened Almond Milk

1 cup plain Greek Yogurt

1 cup frozen mango slices

¼ tsp cardamom, plus a dash to add to top for garnish.


NOTE: 37g of sugar are from fructose and lactose no added sugars in this recipe. If needed you can add stevia.


PROTEIN POPS

With this recipe you can make your own favorite protein shake (black cherry and coconut are very good)

and use it for the pops. Below is the recipe for SUGAR FREE “magic shell” coating. The picture above is

for the black cherry protein shake recipe included in this packet.

Dark Chocolate Coating

2 Tablespoons of COCONUT OIL, melted (you must use coconut oil as it hardens at cooled temperatures

and is what creates the shell coating)

¼ cup Special Dark Chocolate Cocoa Powder

2 Tablespoons of liquid sweetener (like Sweet Drops by SweetLeaf – liquid Stevia) or Nectresse

Make your protein shake, using a Popsicle mold pour shake into it and freeze overnight.

Melt oil and Nectresse in microwave for 30-45 seconds.

Mix in cocoa powder.

Dip or spoon mixture over frozen pops.

Place pops in freezer. Enjoy!


Grab and Go ……

SCRAMBLED EGG “MUFFINS” Using a 6 muffin tin. Prepare your favorite scrambled egg mixture using whole eggs or egg whites.

Recipe below for the mixture prepared above.

8 large eggs (or 10 egg whites = 1 small carton of egg whites low sodium)

½ - ¾ cup of 1% - 2% milk to make scrambled eggs as you normally use. Water is acceptable too.

1 cup of 2% shredded cheese.

3 pre-cooked turkey sausage links, crumbled

½ c Rotel tomatoes with chilies

Salt and pepper to taste

Mix all ingredients in a bowl.

Spray muffin tin with non-stick spray.

Pour mixture into muffin tins no more than ¾ full.

Bake on 350 for 30-35 minutes or until done.

Save “muffins” in air tight container in refrigerator. This is a nice grab and go breakfast for the mornings

and high in protein. Reheat each muffin in microwave for 45 seconds before serving.


HEALTHY EGG “MCMUFFINS” 6 eggs

6 pre-cooked turkey sausage patties

2% cheese slices of your choice

6 whole wheat Deli-Flats

Salt and Pepper to taste

Spray muffin tin with non-stick cooking spray.

Crack egg into each muffin tin. Salt and pepper.

Bake on 350 15-20 minutes. You want the yellow part of the egg to be fully cooked.

Refrigerate unused eggs.

To make sandwich toast your Deli Flat, add pre-cooked turkey sausage patty, add a slice of cheese, add

egg. Heat in microwave for 45-60 seconds.


HAM AND EGG CUPS


HUEVOS RANCHEROS


APPLE SANDWICH Core an apple and slice into circles

Smear peanut, pecan, walnut, almond or cashew butter on one slice

Sprinkle with pumpkin seeds, dried fruits, flax seed, chai seeds, etc.


KALE CHIPS Follow above recipe. I have found that my favorite is to now prepare with garlic salt and garlic powder. I

first lightly toss with garlic salt (you don’t want them too salty and you can always add more if not enough

later) then coat more generously with garlic powder!

Note these can also take longer than 20 minutes, just keep your eye on them. Pull ones off sheet that

may have gotten crisp before larger pieces before returning to oven.


Meals ……

SPINACH SALAD WITH CHICKEN AND

FRUIT


TURKEY MEATLOAF WITH SRIRACHA

Turkey meatloaf with spinach, onion, jalapeño and minced carrot. Thyme & oregano from my garden.

With a ketchup, Worcestershire and sriracha glaze.

Meatloaf:

In large bowl mix:

2.5lb ground turkey

1c. bread crumbs or cracker crumbs

2 large eggs

1/4c chopped spinach

1/3c minced carrot

1 medium yellow union diced

1 medium jalapeno minced

1/4c ketchup

2tsp Worcestershire sauce

1 tsp Sriracha

Thyme and oregano


Mix all ingredients by hand and place into a loaf pan.

Sauce:

2T ketchup

4 tsp Worcestershire sauce

1tsp Sriracha

Coat top of loaf with sauce.

Place in oven and bake on 350 until internal temp is 165 degrees. About 1.5hrs.


CHICKEN

TORTILLA SOUP Heather's Chicken Tortilla Soup - Low Fat, High

Protein and Gluten Free.

1 - 6lb whole chicken. Alternatively you can

purchase pre-cooked rotisserie chicken(s).

8 - Sweet Italian Chicken Sausage links by Al

Fresco.

(http://www.alfrescoallnatural.com/products/dinn

er-fully-cooked-chicken-sausage?f=sweetitalian)

4 cans white navy beans (drained)

2 cans black beans (drained)

1 can cannellini beans (drained)

2 cans Rotel diced tomatoes with chili's

(drained)

8c (64oz) chicken stock

1 large yellow onion, diced

1-2 jalapeno's, minced (may be omitted if you

are sensitive to spicy foods)

2 limes, juiced

1 handful of cilantro leaves

1-2T potato flour (for thickening soup.

I use potato flour to keep gluten free)

2T minced garlic

2T ground cumin

3tsp chili powder

3tsp coriander

1 packet low sodium Taco

Seasoning.

2T olive oil (just enough to sauté

onion)


Toppings:

Finely shredded cheddar cheese (2%)

Dollop of plain Greek yogurt

Cilantro leaves

Tortilla Chips

Lime wedge.

Mash 2 cans of the navy beans into a

paste. Set aside.

Brown sausages and set aside to cool. Once

cool slice into bite sized chunks.

Cook chicken according to instructions. Once

cooled, de-bone and pull off meat, shred chicken

and set aside.

Heat oil in skillet. Sauté diced onion until

translucent. Add garlic and sauté for just a few

seconds more.

In large crockpot add chicken stock and mashed

beans. Mix well to incorporate. Remove 2 cups

of mixture and place in mixing cup, add 1-2T of

potato flour and blend well to remove any lumps

(I use a protein shaker cup). Add this back into

crock pot. Add the juice of 2 limes, onion and

garlic mixture, all other beans, cilantro and Rotel

tomatoes. Add minced jalapeno if you opted to

use. Mix in all other ingredients, including

seasonings.

Turn Crockpot on high and cook 4-6hrs, then

reduce to low or warm setting.

http://www.alfrescoallnatural.com/products/dinner-fully-cooked-chicken-sausage?f=sweetitalian

http://www.alfrescoallnatural.com/products/dinner-fully-cooked-chicken-sausage?f=sweetitalian


CRAB CAKES &

GRILLED CORN

SALAD

Crab Cakes:

1lb jumbo lump crab meat, yields 4 4oz cakes.

2T cracker crumbs, plus about 1/4 cup to be

used before broiling. (1/2c = 14 crackers finely

ground)

4 scallions, minced

2T unsalted butter, melted, plus some to spread

on baking sheet.

2T mayonnaise

2 large egg YOLKS

3T Dijon mustard

1-2 tsp hot sauce

1-2 tsp Old Bay

Lemon wedges

Dry crab meat with paper towels. Gently mix

crab, scallion, melted butter, mayo, yolks,

mustard, hot sauce, old bay and 2T cracker

crumbs.

Divide into 4 crab cakes. Refrigerate 1-8 hrs.

Adjust oven rack 8" under broiler. Line cookie

sheet with foil. Coat with butter. Place remaining

cracker crumbs on a plate. Press ONE SIDE

(this will be bottom) of each cake into crumbs.

This plus the butter coated sheet will make the

bottoms of each cake brown and not stay soggy.

Place each cake, cracker side down on the

sheet. Sprinkle tops of each with a little extra

Old Bay. Broil until golden, no need to flip, 12-15

min. Serve with lemon wedges.

Corn Salad: (serves 4)

4 ears of corn in husks

1 lg red bell pepper

1 5" long zucchini

1/2 cup red onion

1/2c chopped cilantro

1 jalapeño pepper or Serrano.

1tsp cumin

1T olive oil

2T lime juice


Heat grill to hot. Grill corn in husks until charred

on all sides.

Slice zucchini in 1/2. Rub with olive oil on all

sides. Place cut side down on grill, allow to get

grill marks then turn over for a minute or two.

Rub peppers with olive oil. Place on grill. Allow

to blister on all sides. Turn occasionally.

Allow veggies to cool.

Cut corn from cob. Peel skin from peppers

(careful the grilling of jalapeños brings out their

oil so it will get on your hands, I suggest gloving

up). Remove tops and seed both.

Mince jalapeño and dice the red bell pepper.

Place veggies in bowl and add in all other

ingredients. Refrigerate 1-2 hrs or until cold.


MEDITERRANEAN

HALIBUT 4 - 6oz halibut fillets, skinned. Seasoned with

sea salt and pepper.

1 container of cherry tomatoes, sliced in 1/2. I

used a trio

2 T capers, drained

1/2 c Kalamata olives, drained

1/4 c dry white wine

1/3 c clam juice

1/4 tsp red pepper flake

1 large shallot, sliced thin

1/4 tsp minced garlic

1 lemon. (slice 2 very thin slices to use as

garnish), and a bit to squeeze over fish.

pinch or two of fresh oregano

olive oil

Slice tomatoes, add them to a bowl with capers

and olives. Set aside.

Sear halibut in olive oil, approximately 3-4

minutes each side. Be sure oil and pan are hot

before adding fish. This is key to getting a good

sear. Internal temp 145 degrees.

Remove fish from pan and set aside on a platter.

Squeeze a little bit of lemon uice over each

fillet.

In same pan add a little olive oil, shallots, garlic

and red pepper flakes. Cook approximately 1

minute. Add tomato mixture, cook 2 minutes.

Add wine and clam juice and simmer another 2-

3 minutes. Add oregano last minute.

Serve fish over couscous, spoon tomato mixture

over the top.


ROCKFISH OVER

RED QUIONA

1c diced zucchini

1c cherry tomatoes, halved (I use 3 different

varieties for color)

6oz rockfish fillet

1 medium shallot, minced

1T fresh chopped basil

4T EVOO

4T dry white wine

3tsp lemon juice

Salt & Pepper to taste

Add 1tsp EVOO to heated skillet. Add Salt &

Pepper. Add fish to pan; cook 3 min each side or

until done. Remove fish and set aside (keep

warm).

Prepare your quinoa according to the package.

Add wine to skillet fish was cooked in (do not

rinse out skillet first), cook until reduced. Add

zucchini, shallots, basil, lemon juice, 1tsp

EVOO, salt and pepper; sauté for 3 minutes or

until tender. Add tomatoes at very end. Sautee

for an additional 45 seconds or so just until

heated.

Place cooked quinoa on plate, rest rockfish on

top, cover with sautéed zucchini and cherry

tomato mixture.


PUTTANESCA

WITH SHRIMP INGREDIENTS:

2 TABLESPOONS EXTRA VIRGIN OLIVE OIL

2 GARLIC CLOVES, CHOPPED

1 MEDIUM YELLOW ONION, DICED

1⁄2 TEASPOON OREGANO

1⁄3 CUP FRESH BASIL, CHOPPED

1⁄4 TEASPOON RED PEPPER FLAKES

(OPTIONAL)

1⁄2 CUP DRY WHITE WINE

28 OUNCES PLUM TOMATOES, CHOPPED

COARSELY

1⁄3 CUP KALAMATA OLIVE, CHOPPED

COARSELY

3 TABLESPOONS CAPERS, DRAINED

1⁄2 CUP LOW-FAT PEPPERONI, CHOPPED

4 ANCHOVIES, MINCED

1 LB SHRIMP

4 TABLESPOONS PARMESAN CHEESE, FOR

TOPPING

14 1⁄2 OUNCES BARILLA ANGEL HAIR

PASTA, COOKED AND DRAINED (I USE

BARILLA PLUS)

DIRECTIONS

1. Heat oil in skillet over medium heat.

2. Add garlic, red pepper flakes and onion.

Sauté until onion is translucent.

3. Add wine and simmer until almost

evaporated.

4. Stir in tomatoes with their juice, basil,

oregano, olives, capers, anchovies

(optional) and pepperoni (optional). Bring to

a boil then reduce to a simmer. Simmer for

20 minutes or until sauce has thickened.

5. Cook pasta according to directions. Strain

and set aside.

6. Add shrimp to sauce and cook on medium-

high 3-4 minutes or until shrimp are pink and

cooked through.

7. Add pasta to sauce and incorporate.

8. Top with Parmesan shavings.

9. Serve with garlic bread and a Caesar salad!


WALNUT AND

ROSEMARY

CHICKEN 1⁄2 CUP LOW-FAT BUTTERMILK

4 TABLESPOONS DIJON MUSTARD

3 -6 OUNCES CHICKEN BREASTS, HALVED

2⁄3 CUP PANKO BREADCRUMBS

2⁄3 CUP WALNUTS, CHOPPED FINELY

4 TABLESPOONS FRESH GRATED

PARMIGIANO-REGGIANO CHEESE

1 1⁄2 TEASPOONS FRESH MINCED

ROSEMARY

1 TEASPOON FRESH THYME

1⁄2 TEASPOON KOSHER SALT

1⁄2 TEASPOON FRESH GROUND BLACK

PEPPER

COOKING SPRAY

DIRECTIONS

1. Preheat oven to 425.

2. Halve chicken breasts.

3. Combine buttermilk and mustard and

whisk together in a container and allow

chicken to marinate in it at least 1 hour

or overnight.

4. Heat small skillet over medium-high

heat. Add panko to pan; cook 3 minutes

or until golden brown, stirring frequently.

Combine panko, nuts, herbs, cheese,

salt and pepper in a shallow dish.

5. Remove chicken from buttermilk

mixture, discard this mixture.

6. Dredge chicken in panko mixture.

7. Arrange on wire rack on large baking

sheet; coat rack with cooking spray.

Arrange chicken on rack; coat chicken

with cooking spray. Bake on 425 for 13

minutes or until chicken is done,.

8. Garnish with a rosemary sprig, if

desired.

Recipe Courtesy of Cooking Light, November 2012

Heathers recipes (rev 3 24 2015hn)

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Transcript of Heathers recipes (rev 3 24 2015hn)