GuiltLess Pre-Contest Recipes :)

GuiltLess Cheesecake:

1 cup plain greek yogurt

1 scoop vanilla protein powder

1 graham cracker, crushed

2 strawberries

Directions

mix the yogurt & protein powder until blended, then continue to mix until smooth.

Divide crumbs between 2 small bowls, savng 1 Tbsp of graham crumbs for topping.

Split into two bowls, Top with reserved crumbs.

Cover and refrigerate 2 hours.*

Serve with Strawberry as garnish.

*Notes:  The 2 hour chilling time is required to allow the powder and yogurt to blend, eliminating the “gritty” texture. Try different flavors of protein powder!

Nutrition 

Per serving: 198 calories, 23 g protein, 18 g carbs, 3 g fat

Kale Chips:

Tear Kale into bite size pieces.

Sprinkle with Olive Oil && Mrs. Dash Seasoning or Garlic Salt

Bake at 350 until lightly brown (8-12 minutes)

Frosted Protein Banana-Doodles 

Dry Ingredients:

3 scoops vanilla protein powder 

½ cup sifted coconut flour

1 Tablespoon ground cinnamon

1 Tablespoon baking soda

¼ teaspoon sea-salt && 2 packets Stevia 

Wet Ingredients:

4 egg whites (or 1 cup liquid egg whites) 1 cup mashed banana

¼ to ½ cup unsweetened vanilla almond milk

DIRECTIONS:

1. Preheat oven to 350. Line baking sheet with foil & spray with oil 

. Whisk dry ingredients in a large bowl until well blended.

3. In a medium bowl, beat egg whites until fluffy. Slowly add mashed banana.

4. Stir the egg white/banana mixture into dry ingredients, then add almond milk until moistened all the way through.

5. Separate into 6 balls, and place on foil lined & sprayed baking sheet. Flatten slightly so they look like large cookies.

6. Bake 22-25 minutes or until tops are golden and knife inserted in center comes out clean.

FROSTING

INGREDIENTS:

3 scoops vanilla protein powder (*my protein powder's scoop = 1/3 cup) 2 packets Stevia

½ teaspoon pure vanilla extract

1 Tablespoon butter (unsalted), softened

¼ cup unsweetened vanilla almond milk

DIRECTIONS:

1. Stir together until mixture resembles frosting. Spread over the six Banana-doodles.

2. Store in airtight container in refrigerator for up to 4 days.

OPTIONS: Add  ground flax seed. To reduce calories, carbs & sugars, omit banana and replace with  (1/4 cup) unsweetened applesauce, and increase cinnamon to 2 Tablespoons.

Protein Powder / Ziploc Ice Cream

Directions:

Put ice in a large ziploc (about half full), add 1/2 cup table salt (don't waste your sea-salt for this, use the crappy iodized stuff). The salt makes the ice colder (just like in an ice cream maker).

Blend together:

1 cup unsweetened almond milk (I used vanilla unsweetened)

1.5 scoop protein powder (I've used both vanilla & chocolate, either works great)

OPTIONAL: 1-2 Tbsp of coconut butter (BUTTER, not oil - coconut butter is the ground flesh of the coconut - it is NOT solid oil)

Pour the mixture into a smaller ziploc, seal, then place the bag inside the larger bag. Seal. Wearing oven mitts (Thanks for that tip too, Jamie Eason!), shake the bag vigorously until the inner bag is frozen... you can do "soft-serve" or "hard"... whatever you like. It takes about 5 minutes for the ice cream to go "hard".

Variations... Use any nut/seed butter in place of the coconut butter. Add cinnamon! Add a sweetener (honey, agave, maple) if your diet allows for it. Omit the nut/seed butter... put in whatever you want! You can even add fruit to your blender, if your diet allows! You can also adjust the amount of protein powder and almond milk to best suit your dietary needs.

DREAMSICLE (orange/vanilla): 1 scoop vanilla protein, 1 tsp vanilla extract (pure), 1/4 tsp orange extract, 1 c almond milk (vanilla, unsweetened). Blend together, then pour into baggie & prepare as above.   

Calories: 182; protein: 21 g; carbs: 7g; fat: 7g; sodium: 350 mg; sugars 2g; fiber 2g.

____________________Flavors____________________

CHOCOLATE PEANUT BUTTER

1 scoop chocolate protein powder

1 cup unsweetened chocolate almond milk

1 Tbsp natural peanut butter.  

Blend well, then pour into sandwich size ziploc and prepare as above.

MINT CHOCOLATE (CHIP)

1 scoop chocolate protein powder

1 cup unsweetened chocolate almond milk

1/4 tsp mint extract

Blend well, then pour into sandwich size ziploc and prepare as above.

MOCHA

1 scoop chocolate or vanilla protein powder

1 cup unsweetened almond milk - vanilla or chocolate

1 tsp decaf instant coffee crystals.

Blend well, then pour into sandwich size ziploc and prepare as above.

STRAWBERRY

1 cup frozen strawberries (can use fresh)

1 scoop vanilla protein powder

1 cup vanilla unsweetened almond milk

1/2 tsp vanilla (optional)

_____Blend well, then pour into sandwich size ziploc and prepare as above.____

 

Anna’s Baked Apple Pie Oatmeal

Ingredients (serves 1):

1/3 cup oats

1/2 cup unsweetened almond milk (or soy, rice, coconut or other milk of choice)

1/3 scoop vanilla protein powder (about 1.5 tbsp)

1/4 tsp cinnamon

1 tsp vanilla

1/2 apple, diced

2 tbsp unsweetened applesauce

1 egg white (2 tbsp)

1 pinch salt

Stevia if needed (I didn’t use any)

More milk for serving (optional)

DIRECTIONS:

1. Mix all ingredients together and pour into a greased baking dish.

2. Bake at 350 F for 30 minutes. Eat straight from the dish or serve as per my suggestion in the image above and below. Enjoy!

Note: You can microwave the cinnamon with the diced apple before combining it if you like your apple extra soft. Or just dice your apples extra small so they cook really well!

Carrot Cake Protein Bars

Calories: 94

Fats: 1.25 grams

Carbs: 10 grams

Protein: 10 grams

Ingredients:

• 1 cup oat flour
• 2 scoops vanilla whey protein
• 2 tsp cinnamon
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/8 tsp nutmeg
• 4 egg whites
• 3/4 cup Splenda, Truvia, or Ideal
• 8 oz baby food carrots
• 4 oz water

Directions:

1.       Preheat oven to 350 degrees.

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

3.       Mix egg whites, Splenda, baby food carrots and water (optional) in a bowl.

4.       Add wet ingredients to dry ingredients and mix together.

5.       Spray glass pyrex dish with non-stick butter spray.

6.       Pour ingredients into dish.

7.       Bake 20-30 minutes.

Makes 16 squares, 2 squares per serving.