Recipes

Protein Pancakes

Ingredients

- 1/4 cup oatmeal
- 6 egg whites
- 1 tbsp ground flax
- 1/2 tbsp cinnamon
- 1/4 teaspoon of Baking Soda
- 1 teaspoon of  sugar, stavia, or Splenda

Directions

1. First heat a frying pan until hot and then reduce to medium temperature.

2. After mixing together all the ingredients in a blender, spray some pam (or other cooking spray), drop by spoonful onto then pan, flipping
when bubbles start to form.

3. Make about 6 pancakes.

• Nutritional Facts(Per Serving)
• Calories: 259
• Protein: 30g
• Carbohydrates: 26g
• Fat: 4g

Crispy Kale "Chips"

Ingredients

• 1 head kale, washed and thoroughly dried
• 2 tablespoons olive oil
• Sea salt, for sprinkling

Directions

Preheat the oven to 275 degrees F.

Remove the ribs from the kale and cut into 1 1/2-inch pieces. Lay on a baking sheet and toss with the olive oil and salt. Bake until crisp, turning the leaves halfway through, about 20 minutes. Serve as finger food.

Protein Bars

Vanilla Extravaganza

INGREDIENTS:

2 scoops of Arbonne Vanilla Vegan Protein Powder

1 scoop of Arbonne Vegan Fiber

2 cups of Organic almond butter

1/2 cup of honey, Agave, or brown rice syrup

1/2 cup to 1 cup of nuts such as walnut or almonds

1/4 cup of unsweetened coconut shaves

some dried blueberries, craisins, cherries... (pick what you like or even better mix them)

nutritional yeast (optional, but really good for you)

Warm up the almond butter and the honey slowly to give it a liquid consistency. When you have reached the desired consistency, add the Arbonne protein powder, fiber and all other ingredients. Mix it well and put the mixture in a Pyrex platter, cover and put it in the fridge. Consume your bar within a week. Very yummy!!

VOILA!!

You can play with it with different variations such as adding organic unsweetened brown rice cereal (Whole Foods has a great one), or adding seeds such as pumpkin seeds, sunflower seeds

Crunchy Gluten-Free Protein Bars

2 cups Organic Peanut Butter (I like to use 1C peanut butter & 1 C Almond butter)

¾ cup honey

6 scoops Arbonne Protein Powder (I use all vanilla, you can do ½ & ½ )

1 scoop Fiber Booster

1 ½ cups GF Oats (this amount varies depending on how much oil is in your peanut butter)

½ cup chopped pecans

2/3 cups chopped walnuts

1 TBS Raw Cacao (can omit this if using the Arbonne Chocolate Protein Powder)

½  cup GF, Dairy Free & Soy Free Chocolate chips

1/2-2/3 cups of rice chex cereal

Microwave peanut butter & honey for 90 seconds.  Mix well and add the protein powder and fiber booster.  Add Cacao at this point if using it.  Add nuts & oatmeal, mix well.  Finally fold in the rice chex cereal.  Put mixture into a 9 X 13 pan and press down firmly with your hands.  Sprinkle chocolate chips on top and press in firmly.  Refrigerate for 2 hours before serving.

 Greek yogurt Creme Brulee!

(serves 4)

Ingredients

15 oz plain Greek Yogurt

3 egg yolks

1/3 cup sugar

1 tbsp vanilla extract

1/2 tsp cinnamon

Directions

Preheat the oven to 325 degrees F.

Place the above ingredients in the bowl of a food processor.  Process until all the ingredients have mixed together.

Pour the mixture into 4 ramekins and place inside a roasting pan.  Fill the pan with water so that it reaches about halfway up the sides of the ramekins.  Bake in the oven for 20-25 minutes, or until the mixture looks like Jello when you shake the ramekin (it is key not to overcook them, as they will turn into souffles/mini cheesecakes).

Remove from the pan and place in the refrigerator for at least an hour and a half and up to 2 days.  When you are ready to eat them, remove from the refrigerator 30 minutes before browning the sugar on top.

Sprinkle on top with sugar.  Using a torch, melt the sugar until it has turned golden brown and becomes crispy on top.  Serve immediately.

Tosca’s Keep It Tight Tilapia-

YIELD: 4 servings

PREPARATION TIME: 5 minutes

COOKING TIME: 10 minutes

Details:  Satisfy your taste buds and set your metabolism on fire with this delicious recipe! Cayenne, ginger and mustard are three ingredients that help you burn fat just by eating them!

Ingredients

• 1/4 cup / 60 ml best-quality olive oil

• 3 cloves garlic, minced or pressed

• 1 tsp / 5 ml paprika

• 1 tsp / 5 ml ginger

• 1 tsp / 5 ml fresh ground black pepper

• 1 tsp / 5 ml dried mustard

• 1 tsp / 5 ml oregano

• 1 tsp / 5 ml chili powder

• 1 pinch cayenne pepper

• 4 tilapia filets, thawed

Preparation

1. Preheat your oven to 400ºF/ 205ºC. Line your baking sheet with parchment paper.

2. In a medium sized bowl combine olive oil, garlic and seasonings.

3. Dip each filet into the seasoning and place it on the baking sheet.

4. Pour any remaining seasoning over the filets on the sheet and place the baking sheet in the oven.

5. Bake for 10 minutes.

Butternut Squash & Roasted Red Pepper Soup-

Ingredients

•1 large or 2 small butternut squash, peeled and cubed

•1/2 chopped large red onion

•1 peeled and cored red apple, cubed

•2 roasted red peppers

•1 tablespoon chopped garlic (use less if you like)

•1 tablespoon chopped ginger (use less if you like)

•1/2 teaspoon salt

•1/2 teaspoon pepper

•1 teaspoon olive oil

•Chicken stock to cover ingredients in stock pot

Instructions

1. Peel and clean out inside of butternut squash; chop into cubes. Add squash, onion, apple, garlic, ginger, salt and pepper to a stock pot.

2. Cover all ingredients in pot with chicken stock, and simmer until all ingredients are soft. (This shouldn't take long, maybe about 15-25 minutes. Check squash with fork to test). 3. Remove from heat and let cool. 4. Add skinned roasted red peppers (You can place the peppers on the barbecue beforehand, turning as sides blacken. Remove, let cool and peel skin off peppers. Since you will be blending all the ingredients together, don't be too obsessed with removing all the black parts or roasting all parts of the pepper). 5. Add olive oil and place all elements in a blender and blend until smooth. This makes for a very concentrated soup. If a lighter soup is desired, add skim milk when heating and serving.

Peanut Butter Chocolate Chunk Cookies

 

Here’s a flourless cookie that has a good amount of protein per cookie that is both filling and satisfying! I made them Saturday and they are GOOD! and good for you!

Ingredients
1 cup peanut butter
1 cup brown sugar
1 egg
1 teaspoon baking soda
3/4 cup semisweet chocolate chunks/chips
 Preparation
Beat the first 4 ingredients in mixer.  Stir in chocolate.  Drop by tablespoons of dough 2 inches apart on lined cookie sheet (parchment paper).   Bake at 350 for 8-10 minutes.  Let cool on pans. Makes 16 cookies.  This is a super easy recipe to double.  Enjoy!
Nutrition Facts (per cookie)
Calories:  199 Carbs: 22g, Fat: 10g, Prot: 6g

Pumpkin Ratatouille

1 tbsp coconut oil

1 onion, chopped

1 green pepper, seeded and diced

1 courgette, diced

4 tomatoes, diced

2 garlic cloves, crushed

¼ tsp paprika

1 tsp fresh Rosemary or Thyme or ¼ dried

Salt n pepper

Heat the oil in a large pan.  Cook the onion for 5 minutes then add the green pepper, pumpkin, courgette, tomatoes and garlic.

Sprinkle with the paprika, herbs and salt n pepper to season.  Cover the pan and cook gently for 30 minutes stirring occasionally until all the vegetables are tender. Serve immediately.

 

 

 

Protein Pancakes

Ready in 20 minutes • Makes 2 servings (4 pancakes)

Ingredients:

• 1/2 cup of almond meal
• 1/2 cup of almond milk
• 1 egg
• 2 scoops vanilla vegan protein powder
• Cinnamon to taste
• Berries to garnish

Instructions:

1. Set a skillet on medium heat.  
2. Mix all the ingredients in a bowl.  
3. Pour the batter into the skillet and flip the pancake over when it starts to bubble.
4. After about 30 seconds, remove the pancake to a plate and serve with a handful of berries. 

Nutrients per serving (2 pancakes):

Calories: 310, Total Fats: 17 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 40 mg, Sodium: 130 mg, Total Carbohydrates: 14 g, Dietary Fiber: 3 g, Sugars: 6 g, Protein: 28 g, Iron: 1.5 mg

 

 

Filet Mignon with Arugula Salad

Ingredients

• Cooking spray
• 4 (4-ounce) beef tenderloin steaks, trimmed
• 1/2 teaspoon salt, divided
• 1/4 teaspoon black pepper, divided
• 2 teaspoons butter
• 1/2 cup prechopped red onion
• 1 (8-ounce) package presliced cremini mushrooms
• 2 tablespoons fresh lemon juice
• 1 (5-ounce) bag baby arugula

Preparation

• 1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle beef with 1/4 teaspoon salt and 1/8 teaspoon pepper. Add beef to pan; cook 4 minutes on each side or until desired degree of doneness. Remove beef from pan; keep warm.
• 2. Melt butter in pan; coat pan with cooking spray. Add remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, red onion, and mushrooms to pan; sauté 4 minutes or until mushrooms release their liquid. Combine juice and arugula in a large bowl. Add mushroom mixture to arugula mixture; toss gently to combine. Arrange 1 1/2 cups salad mixture on each of 4 plates; top each serving with 1 steak.

Nutritional Information

Amount per serving

• Calories: 191
• Calories from fat: 0.0%
• Fat: 8.9g
• Saturated fat: 3.8g
• Monounsaturated fat: 3.1g
• Polyunsaturated fat: 0.5g
• Protein: 20.5g
• Carbohydrate: 7g
• Fiber: 1.8g
• Cholesterol: 59mg
• Iron: 3.3mg
• Sodium: 349mg
• Calcium: 72mg