8/12/2019 Recipes 09

1/17

Protein Scones

Get creative with these and add whatever you like unsweetened cocoa powder, coconut shavings, driedcranberries, walnuts, etc. I added 1/4 cup of raisins and a 1/2 ablespoon of cinna!on, but any add"ins thatyou like will work. #ried fruit, nuts, chocolate chips, whatever. $dd something though , or these will be reallyboring.

%reheat oven to &'( degrees

Ingredients:

1 cup plus 1/4 cup al!ond flour

1/2 cup vanilla protein powder, or chocolate, or whatever. I used )anilla *etabolic #rive

1/4 cup oats

1 bsp of +tevia

4 egg whites

2 ablespoons ( fat Greek -ogurt, or pu!pkin puree -our choice. I used pu!pkin. nsweetened

applesauce will also work. 1/4 cup raisins

1/2 ablespoon cinna!on

*i all of the dry ingredients together first. hen, add the wet ingredients.

#rop 0 spoonfuls onto a cookie sheet sprayed with non"stick spray or s!eared with coconut oil, and slightlyspread the! out ust a bit.

ake until the peaks barely start to turn golden, about 12 !inutes.hey should still be slightly soft when you take the! out.

WARNING: Watch these closely and dont overbake them, otherwise yo will have rock!hard "roteindoggy biscits #or $ido%

*akes 0 scones.

he following !acros are for the basic !i, not including the raisins.3e!e!ber, any add"ins will change these nu!bers

Ntrition $acts

Protein: & grams

'arb: ( grams

$at: ) grams

'alories: *++

http://www.elitefts.com/view/?sp=3081http://www.elitefts.com/view/?sp=3081

8/12/2019 Recipes 09

2/17

Protein rownies

his recipe is aweso!e5 6e have these on hand all of the ti!e. hey are a!a7ing with a little natural peanutbutter on top. I8ve !ade you a little video on how to !ake the!. 9et !e know what you think5 :of the brownies.he video is i!perfect. haha5;

Guys pass this recipe along to your girlfriends and or wives, and your fa!ily5 hey8ll thank you5-hese are "er#ect #or yor kiddos, too.

/oll need:1 cup oat flour :or 1/2 cup oat flour < 1/2 cup al!ond flour;& +% unsweetened cocoa powder2 scoops chocolate protein powder1/4 teaspoon salt1/2 teaspoon baking soda1/= cup +tevia :or 1/4 cup +plenda;= o7 berry flavored baby food4 egg whites

>oconut oil or non"stick cooking spray0 0 baking pan

his recipe !akes 0 brownies.

0acros :Protein:? gra!s'arbs: 11 gra!s$at: (.= gra!s'alories:=1

8/12/2019 Recipes 09

3/17

Protein 'arrot 'akesters

%reheat oven to &'( degrees.

0i1 the #ollowing together in a big bowl:

1 cup oat flour1 and 1/2 ablespoons cinna!on1/2 teaspoon baking soda1/4 teaspoon salt4' gra!s of chopped pecans1 and 1/2 cups shredded carrot= o7 carrot baby food4 egg whites=( gra!s raisins1/= cup +tevia2 scoops vanilla protein powder

$dd cold water or unsweetened vanilla al!ond !ilk until the batter is a thick cake batter consistency.

+pray 0 0 baking pan with cooking spray, or grease with coconut oil.

+pread batter evenly into it.

ake for approi!ately 12 " 14 !inutes.

6atch it closely5 ake it out when the edges are golden brown. he center will still be slightly undone, but thatis okay.I# yo over bake these, they will be dry, so stay close and watch them%

9et cool.+lice into 0 bars.@at.

*!!!"!!!!5

IAd love to concoct so!e great frosting that is healthy but that !ay take a s!all !iracle. IA! toying with crea!cheese, greek yogurt and sweetener, but no dice yet. IAll keep you all posted if I can nail it.

0acros :%rotein 11 gra!s>arb 1? gra!sBat 4.' gra!s>alories 1'&

If you want to decrease the carbs and increase the fat, you can cut the oat flour in half, and use 1/2 cupal!ond flour.

8/12/2019 Recipes 09

4/17

leberry 0##ins

What /o Need

&/4 >up Cats

1 >up @gg 6hites

1/2 >up lueberries

D(g %eanut utter :$dded after baking;

'ooking Instrctions

6EB %ro odybuilder Furt 6eidner shares his recipe for healthy egg white oats and blueberry !uffins. hisrecipe works well as a breakfast !eal, or as a snack in between !aor !eals. It can easily be taken on the go.

>o!bine the oats, egg whites and blueberries. *i evenly.

ake at &'( degrees for &( !inutes.

$fter !uffins cool, top with peanut butter.

0acros :

&0 gra!s of protein

'& gra!s of carbs

12 gra!s of fat

4?D calories

8/12/2019 Recipes 09

5/17

%rotein %ancakes

Serving Size: 1 large pancake

Ingredients

& @gg 6hites

1 6hole @gg

1 >up of Cat!eal

1 tsp of >inna!on

2"tional Ingredients

14 >up of lueberries

1 Cunce of 6alnuts

14 >up of +ugar Bree %ancake +yrup

-o 0ake3

lend egg whites, egg, oat!eal and cinna!on together.

+pray skillet with cooking spray and pour !iture like a nor!al pancake.

>ook on !ediu! heat. 6hen bubbles arise, add blueberries or walnuts and flip pancake.

>ook for another !inute or so. +erve with war! sugar free syrup.

Ntritional 4ale

No Nuts, Berries or Syrup

>alories 41=

Bat 11

>arbohydrates ''

%rotein 2=

8/12/2019 Recipes 09

6/17

lack ean So"

Ingredients

20 o7 can of Goya black beans& tablespoon olive oil1 s!all white onion1 s!all green pepper1 tablespoon !inced garlic' bay leaves1/4 tablespoon oregano%inch of ground cloves1/= tablespoon cu!in1 cup water

Pre"aration Instrctions1; In large pot add olive oil and heat.

2; $dd everything ecept black beans to pot and sautH until onions and peppers are soft.

&; $dd beans plus 1 cup water, stir together and s!ash beans with large spoon about '"D ti!es. his will

thicken the beans as they cook.

4; ring to a boil and i!!ediately turn to low and cook covered for 1 hour, occasionally stirring.

'; 9et cool before placing in upperware or eat hot, always better the net day5

ry it out and let !e know how you like it5

-ours for a 9ean ody,

8/12/2019 Recipes 09

7/17

1 large ya!1 packet splenda1/= teaspoon cinna!on1 teaspoon coconut oil

5ow its done

1"%eel and cube ya! :about 1/2 in si7e;.

2"Jeat coconut oil on !ediu!.

&"$dd cina!on and splendaK then stir.

4"$dd cubed ya!s.

'">over tightly to cook faster.

D"+tir freLuently so they don8t brown too !uch.

?"3e!ove when soft but not !ushy.

8/12/2019 Recipes 09

8/17

6inoa and 'ocont rownies

his recipe uses cooked Luinoa and coconut oil instead of traditional brownie ingredients flour, butter andsugar. he Luinoa ensures that each brownie bite will be !oist with less coronary risk. >oconut oil is a largelysaturated fat, consisting of !ostly !ediu!"chain triglycerides that are easy to digest and provide a rapidsource of energy. $dditionally, it increases the body8s !etabolic rate by re!oving stress on the pancreas:!eaning you8ll be burning !ore fuel; !aking this the perfect breakfast for those wanting to lose a few poundsafter the holidays.

Ingredients

1 1/& cups Luinoa, cooked

1/2 cup sweetener or 1/& cup +tevia

1/& cup coconut oil

& eggs

2 scoops vanilla whey

4' gra!s dark chocolate, unsweetened

& tablespoons cocoa powder, unsweetened

1/4 teaspoon baking powder

1/4 teaspoon bicarb

7irections

1. Jeat the oil and dark chocolate in the !icrowave for &( seconds, until both are !elted. *ake sure you don8tovercook the chocolate or it will taste bitter if burnt.

2. 6hisk the eggs in a large bowl.

&. Cnce whisked, add all of the ingredients to the eggs.

4. *i really well to !ake sure the baking powder and bicarb are evenly distributed.

'. %our the batter into a 0M0"inch baking tin and cook in a preheated oven for 2( !inutes at &'( degrees

Bahrenheit.

D. Cnce cooked, cut into eight eLual pieces.

?. @at the! all at once before anyone gets a chance to ask for one.

8/12/2019 Recipes 09

9/17

2atmeal 'reme Pie Sandwich

Ingredients

1/& >up Cat!eal

2 bsp +tevia

1 bsp >inna!on

& @gg 6hites

Instructions

eat all together with fork :no water needed;.

%our into hot non"stick pan.

6hen cooked on side one, flip like a pancake. >ook until done.

9et cool or eat hot5

'enter cream

1/2 +coop )anilla %rotein.

2 bsp of >old 6ater.

Instrctions

+tir ingredients into pudding.

Assembly

>ut pancake in half with crea! in the !iddle for an on"the"go protein/carb sandwich.

Cr

%lace pudding on top as icing and eat like a cinna!on roll.

http://articles.elitefts.com/wp-content/uploads/2011/07/pancake-pic.jpg

8/12/2019 Recipes 09

10/17

PN 0##ins

his is a Nen original and these are so good5 Gluten"free and perfect for you to eat while working towards yourphysiLue goals. Eo crappy sugar or flour so these are perfect for your kiddos, too5%ass this on to your !o!, girlfriend, and friends.

%reheat oven to &'( degrees

'ombine

1/4 cup al!ond flourOO1/4 cup %2 or peanut flourOO1/2 cup oat flour :you can find this at !ost local grocery stores in the Phealth foodQ section;& scoops vanilla protein powder :I used the &D' 6hole Boods vanilla whey;1/= cup +tevia or +plenda, !ore or less depending how sweet you want the!.1/4 teaspoon salt1/2 teaspoon baking powder

OOIf you dont have PB2 or peanut flour, or alond flour, you can su!stitute oat flour"Nust keep in !ind it8ll raisethe carbs a bit, lessen the peanut butter flavor, and they won8t be Luite as !oist.

0i1 altogether, then add in1/2 cup unsweetened applesauce1/2 cup ski! 3icotta cheese& egg whites1/2 teaspoon vanilla

>o!bine altogether to !ake the !uffin batter. +pray !uffin tins with non"stick cooking spray. Bill 11 of the!uffin tins 1/& of the way with batter. +coop 1/2 ablespoon of all natural peanut butter and 1/2 ablespoon ofsugar"free elly into the center on top of the batter. se the re!aining !uffin batter to cover the peanut butterand elly so that the !uffin tins are now 2/& full and you can8t see any of the peanut butter or elly. ake at &'(degrees for about 1( 11 !inutes. he centers will still be slightly soft because of the peanut butter and ellyinside of the!, so watch the edges. 6hen they are ust starting to turn golden, take the! out.

*akes 11 !uffins

0acrontrient breakdown "er m##in:%rotein 11 gra!s>arbohydrate 11.' gra!sBat D gra!s>alories 144

http://articles.elitefts.com/wp-content/uploads/2011/01/photo1.jpg

8/12/2019 Recipes 09

11/17

Protein Scones

Get creative with these and add whatever you like unsweetened cocoa powder, coconut shavings, driedcranberries, walnuts, etc. I added 1/4 cup of raisins and a 1/2 ablespoon of cinna!on, but any add"ins thatyou like will work. #ried fruit, nuts, chocolate chips, whatever. $dd something though , or these will be reallyboring.

%reheat oven to &'( degrees

Ingredients:

1 cup plus 1/4 cup al!ond flour

1/2 cup vanilla protein powder, or chocolate, or whatever. I used )anilla *etabolic #rive

1/4 cup oats

1 bsp of +tevia

4 egg whites

2 ablespoons ( fat Greek -ogurt, or pu!pkin puree -our choice. I used pu!pkin. nsweetened

applesauce will also work. 1/4 cup raisins

1/2 ablespoon cinna!on

*i all of the dry ingredients together first. hen, add the wet ingredients.

#rop 0 spoonfuls onto a cookie sheet sprayed with non"stick spray or s!eared with coconut oil, and slightlyspread the! out ust a bit.

ake until the peaks barely start to turn golden, about 12 !inutes.hey should still be slightly soft when you take the! out.

WARNING: Watch these closely and dont overbake them, otherwise yo will have rock!hard "roteindoggy biscits #or $ido%

*akes 0 scones.

he following !acros are for the basic !i, not including the raisins.3e!e!ber, any add"ins will change these nu!bers

Ntrition $acts

Protein: & grams

'arb: ( grams

$at: ) grams

'alories: *++

http://www.elitefts.com/view/?sp=3081http://www.elitefts.com/view/?sp=3081

8/12/2019 Recipes 09

12/17

anana bread

I guess they are !ore like little cakesters. ut still, they are delicious and clean5

0i1 in one bowl:1 cup oat flour1 +% cinna!on1/2 tsp baking soda1/4 tsp salt2 scoops vanilla whey protein :the kind I used had 1Dg of protein per scoop. his will vary;

0i1 in another bowl:& egg whites1/2 cup low fat 3icotta cheese= o7 !ashed banana :this is about 2 large bananas;4 packets of +tevia R this is up to you. $dd !ore if you like things sweet, less if you don8t. If you are a+plenda user, this would eLual about 1/2 cup +plenda.2 o7 of water. :!ore or less to !ake a batter consistency.;

88 2"tional:chopped up walnuts, or a handful of chocolate chips. Nust re!e!ber that whatever you add will

change the !acronutrients.

>o!bine the wet ingredients into the dry ingredients.

+pray an = = or 0 0 baking pan with no"stick cooking spray. %our the batter into the pan and bake at &'(degrees for about 1? 2( !inutes.

6hen a toothpick co!es out clean, they are done. etter to undercook the! a tad, than to overcook, or theycan be pretty dry.

*akes 0 servings.

0acros :Protein 9%( grams:!ore proteinS $dd an etra egg white, scoop of protein powder and a bit !ore water5;'arb: *+% grams$at: *%; grams'alories: &

8/12/2019 Recipes 09

13/17

Protein rownies

his recipe is aweso!e5 6e have these on hand all of the ti!e. hey are a!a7ing with a little natural peanutbutter on top. I8ve !ade you a little video on how to !ake the!. 9et !e know what you think5 :of the brownies.he video is i!perfect. haha5;

Guys pass this recipe along to your girlfriends and or wives, and your fa!ily5 hey8ll thank you5-hese are "er#ect #or yor kiddos, too.

/oll need:1 cup oat flour :or 1/2 cup oat flour < 1/2 cup al!ond flour;& +% unsweetened cocoa powder2 scoops chocolate protein powder1/4 teaspoon salt1/2 teaspoon baking soda1/= cup +tevia :or 1/4 cup +plenda;= o7 berry flavored baby food4 egg whites

>oconut oil or non"stick cooking spray

0 0 baking pan

his recipe !akes 0 brownies.

0acros :Protein:? gra!s'arbs: 11 gra!s$at: (.= gra!s'alories:=1

8/12/2019 Recipes 09

14/17

Protein 'arrot 'akesters

%reheat oven to &'( degrees.

0i1 the #ollowing together in a big bowl:

1 cup oat flour1 and 1/2 ablespoons cinna!on1/2 teaspoon baking soda1/4 teaspoon salt4' gra!s of chopped pecans1 and 1/2 cups shredded carrot= o7 carrot baby food4 egg whites=( gra!s raisins1/= cup +tevia2 scoops vanilla protein powder

$dd cold water or unsweetened vanilla al!ond !ilk until the batter is a thick cake batter consistency.

+pray 0 0 baking pan with cooking spray, or grease with coconut oil.

+pread batter evenly into it.

ake for approi!ately 12 " 14 !inutes.

6atch it closely5 ake it out when the edges are golden brown. he center will still be slightly undone, but thatis okay.I# yo over bake these, they will be dry, so stay close and watch them%

9et cool.+lice into 0 bars.@at.

*!!!"!!!!5

IAd love to concoct so!e great frosting that is healthy but that !ay take a s!all !iracle. IA! toying with crea!cheese, greek yogurt and sweetener, but no dice yet. IAll keep you all posted if I can nail it.

0acros :%rotein 11 gra!s>arb 1? gra!sBat 4.' gra!s>alories 1'&

If you want to decrease the carbs and increase the fat, you can cut the oat flour in half, and use 1/2 cupal!ond flour.

8/12/2019 Recipes 09

15/17

leberry 0##ins

What /o Need

&/4 >up Cats

1 >up @gg 6hites

1/2 >up lueberries

D(g %eanut utter :$dded after baking;

'ooking Instrctions

6EB %ro odybuilder Furt 6eidner shares his recipe for healthy egg white oats and blueberry !uffins. hisrecipe works well as a breakfast !eal, or as a snack in between !aor !eals. It can easily be taken on the go.

>o!bine the oats, egg whites and blueberries. *i evenly.

ake at &'( degrees for &( !inutes.

$fter !uffins cool, top with peanut butter.

0acros :

&0 gra!s of protein

'& gra!s of carbs

12 gra!s of fat

4?D calories

8/12/2019 Recipes 09

16/17

%rotein %ancakes

Serving Size: 1 large pancake

Ingredients

& @gg 6hites

1 6hole @gg

1 >up of Cat!eal

1 tsp of >inna!on

2"tional Ingredients

14 >up of lueberries

1 Cunce of 6alnuts

14 >up of +ugar Bree %ancake +yrup

-o 0ake3

lend egg whites, egg, oat!eal and cinna!on together.

+pray skillet with cooking spray and pour !iture like a nor!al pancake.

>ook on !ediu! heat. 6hen bubbles arise, add blueberries or walnuts and flip pancake.

>ook for another !inute or so. +erve with war! sugar free syrup.

Ntritional 4ale

No Nuts, Berries or Syrup

>alories 41=

Bat 11

>arbohydrates ''

%rotein 2=

8/12/2019 Recipes 09

17/17

6inoa and 'ocont rownies

his recipe uses cooked Luinoa and coconut oil instead of traditional brownie ingredients flour, butter andsugar. he Luinoa ensures that each brownie bite will be !oist with less coronary risk. >oconut oil is a largelysaturated fat, consisting of !ostly !ediu!"chain triglycerides that are easy to digest and provide a rapidsource of energy. $dditionally, it increases the body8s !etabolic rate by re!oving stress on the pancreas:!eaning you8ll be burning !ore fuel; !aking this the perfect breakfast for those wanting to lose a few poundsafter the holidays.

Ingredients

1 1/& cups Luinoa, cooked

1/2 cup sweetener or 1/& cup +tevia

1/& cup coconut oil

& eggs

2 scoops vanilla whey

4' gra!s dark chocolate, unsweetened

& tablespoons cocoa powder, unsweetened

1/4 teaspoon baking powder

1/4 teaspoon bicarb

7irections

1. Jeat the oil and dark chocolate in the !icrowave for &( seconds, until both are !elted. *ake sure you don8tovercook the chocolate or it will taste bitter if burnt.

2. 6hisk the eggs in a large bowl.

&. Cnce whisked, add all of the ingredients to the eggs.

4. *i really well to !ake sure the baking powder and bicarb are evenly distributed.

'. %our the batter into a 0M0"inch baking tin and cook in a preheated oven for 2( !inutes at &'( degreesBahrenheit.

D. Cnce cooked, cut into eight eLual pieces.

?. @at the! all at once before anyone gets a chance to ask for one.