Wednesday, January 23, 2013

protein cheescake


Healthy Protein Cheesecake | Ingredients

  • 12oz Fat Free Philadelphia Cream Cheese
  • 10oz Plain Greek Yogurt
  • 2 Whole Eggs
  • 1-2 Tbsp Stevia
  • ¼ Cup Milk
  • 1.5 Scoops Whey Protein
  • 1tsp Vanilla Extract
  • Dash Salt

Healthy Protein Cheesecake | Preparation

protein cheesecake recipe 2 Protein Cheesecake Recipe With 3 Healthy Variations!
  1. Preheat oven to 325°
  2. Soften cream cheese in a large mixing bowl by pressing down with a spoon.
  3. Add eggs and stevia and mix using an electric mixer.
  4. Add the rest of the ingredients and continue mixing for 2-3min.
  5. Pour in baking pan (6” pan works best) lined with parchment paper for best results.
  6. Bake at 325° for 25min then turn down the oven to 200° and continue baking for an additional hour.
  7. Let cool in fridge for 4-5 hours, add topping and destroy!
protein cheesecake recipe 3 Protein Cheesecake Recipe With 3 Healthy Variations!

Healthy Protein Cheesecake | 3 Variations

If plain old cheesecake isn’t your thing, there are endless possibilities to making your favorite styles of cheesecake super healthy by adding nutritious ingredients.
1. Pumpkin Cheesecake – I’m a pumpkin fanatic and this is one of my favorite cheesecakes. All you have to do is add a few extra ingredients. These are canned pumpkin puree (NOT pie mix), 1tsp cinnamon, ½ tsp nutmeg and ½ tsp pumpkin pie seasoning. This one is a staple in my house!
2. Strawberry Cheesecake – To make this classic cheesecake simply substitute strawberry whey protein powder and serve with fresh strawberries or other fresh berries.
3. Chocolate Peanut Butter – For this cheesecake you want to use chocolate protein powder and add a tsp of 100% cocoa powder and a tsp of peanut butter. The trick is drizzling peanut butter over the top of a fresh slice of this cake.
If you are as crazy about cheesecake as I am then I hope this recipe finds its way into your regular lineup. Please let me know if you have any questions or cheesecake variations!
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baked pumpkin


ngredients:

1 small pumpkin or 1/4 large pumpkin1 tablespoon olive oilsea saltground cloveground cinnamonground nutmeg1 tablespoon packed brown sugar

directions:

Heat oven to 400F. Using a large metal spoon, scoop out the seeds and insides of the pumpkin. Save the seeds for roasting. Use a sharp chef's knife to cut slices of pumpkin, about 1-inch thick.
Place pumpkin slices on baking sheet. Drizzle with olive oil and rub on both sides of pumpkin. Season with salt, spices and brown sugar. Roast for 20-25 minutes, depending on thickness of pumpkin slices.
 print recipe   share   email   facebook   twitterInstead of buying canned pumpkin puree, it's easy to make your own while fresh pumpkins are in season. Baked pumpkin makes a fabulous side dish with the simple addition of butter, salt, and pepper.

Prep Time: 10 minutes

Cook Time: 34 minutes

Total Time: 44 minutes

Ingredients:

  • 1 fresh pumpkin, up to 4 pounds (see Notes)

Preparation:

Preheat oven to 350 F.

Cut top from pumpkin. Scrape out stringy membranes and seeds. (Reserve seeds to makeToasted Pumpkin Seeds, if desired.)

Cut pumpkin into large pieces and place on a baking sheet. Bake about 45 minutes or until pumpkin is soft. Let cool until you can comfortably handle it.

Scrape the soft pulp from the skin into a food processor or heavy-duty blender. Discard the skin. Pulse until evenly pureed. Reheat if serving immediately or refrigerate and use within 3 days. The pumpkin puree may be frozen in an airtight container or zip-top bag for 10 to 12 months.

Savory Pumpkin Puree: Add butter, salt, and pepper to taste to the pumpkin puree. Add brown sugar for a sweeter side dish. Makes a great menu substitution for mashed potatoes.

Pumpkin Pie Puree: Add cinnamon, nutmeg, cloves, and brown sugar to the pumpkin puree.Pumpkin pie spice blend may be substituted for the spices, if you wish.

Notes: Choose smaller pumpkins weighing 2 to 4 pounds for eating purposes. Overly-large pumpkins tend to be dry and stringy.

• Toasted Pumpkin Seeds Recipes
• Pumpkin Cooking Information
• Pumpkin Recipes


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Wednesday, January 16, 2013

paleo recipes


Paleo Perfection: 6 More Meals To Kickstart Your Caveman Lifestyle

The Paleo principles are simple: if you can grow it or kill it, eat it; if it's been processed, don't. Here are six more meals for another day of Paleo perfection!
by Mariel Lewis Dec 28, 2012
The Paleolithic diet is inspired by what our ancestors ate before the agricultural age. Along with being low-carb, the foods included on Paleo diet lists are usually natural and organic. The point of eating Paleo is to give your body the nutrients it needs without the processed additives and extra calories of a contemporary diet.
These recipes aim to do just that. Try them for one of your meals, or use all of them for a whole day of Paleo dieting. Either way, enjoy!
Meal 1 /// Egg White And Vegetable Scramble

Ingredients For Scramble
Directions
  1. Place skilled over medium heat and spray coconut oil.
  2. Once skillet is hot, add zucchini and cook until edges are golden brown.
  3. Reduce heat to low and pour in egg whites.
  4. Cook slowly (about two minutes).
  5. Once eggs are scrambled, add sea salt, pepper, and top with avocado.

Nutrition Facts

Amount per serving
Calories 372.5
Total Fat19.93 g
Total Carb20.05 g
Protein28.8 g
* Calories and macros are calculated
for 1 serving.
Also included in macros: 12 ounces of drip coffee, 2 tablespoons of almond milk
Meal 2 /// Grilled Chicken Salad

Ingredients For Chicken
Directions
  1. Set oven to broil and arrange rack so baking pan is close to heat.
  2. Cover baking pan with aluminum foil and set aside.
  3. Season both sides of chicken breasts with a bit of sea salt and generous amounts of lemon pepper.
  4. Place chicken breasts in the middle of the baking pan and broils for 12-13 minutes on each side.
  5. Remove from oven and cut into slices or chunks.
Ingredients For Salad
Directions
  1. Place cup of greens in a salad bowl and top with the rest of the vegetables.
  2. Add slivered almonds, and 1/2 sliced chicken breast to salad.
  3. Top with olive oil, vinegar, sea salt, and pepper.
 Grilled Chicken Salad PDF (71 KB)

Nutrition Facts

Amount per serving
Calories 388.8
Total Fat24.5 g
Total Carb16.55 g
Protein26.95 g
* Calories and macros are calculated for 1 serving. Chicken recipe makes 6 servings.
Meal 3 /// Cilantro Beef Burgers & Ecuadorian Style Patacones (Fried Plantains)

Ingredients For Beef Burger
Directions
  1. Turn oven to broil. Arrange rack so baking pan is close to heat.
  2. Cover backing pan with aluminum foil and set aside.
  3. Combine all ingredients and form into patties.
  4. Place patties on the center of the baking pan and broil for 6-8 minutes. Flip and broil for another 6-8 minutes.
  5. When both sides are golden brown, remove from oven.
Ingredients For Patacones
Directions
  1. Cut plantain into thick slices (each slice about one inch long).
  2. Place oil in skillet and turn stove to medium heat. Oil should cover skillet's surface and over 1/4 inch of plantains.
  3. Place plantains in oil and fry for two minutes. Should be crisp, but not burnt at the bottom.
  4. Turn plantains over and fry another two minutes.
  5. Remove plantains from oil and use paper towel to remove excess oil.
  6. Smash plantains with bottom of a glass and then sprinkle each with a little salt.
  7. Fry both sides of plantains again for 1-2 minutes.
  8. Remove from oil, pat dry with a paper towel and serve.

Nutrition Facts

Amount per serving
Calories 541.5
Total Fat32.85 g
Total Carb30.4 g
Protein30.8 g
* Calories and macros are calculated for 1 serving beef recipe makes 5 servings, patacones recipe makes 2 servings.
Meal 4 /// Tuna Guacamole With Baked Sweet Potato Chips

Ingredients For Tuna Guacamole
Directions
  1. Place one avocado in mortar and pestle (or molcajete) and add walnut oil and lemon juice.
  2. Crush avocados and then add salt and pepper to taste.
  3. Add tuna and the rest of the ingredients to avocado paste and mix well.
  4. Enjoy with sweet potato or vegetable chips.

Nutrition Facts

Amount per serving
Calories 901.75
Total Fat63.5 g
Total Carb56 g
Protein35.2 g
* Calories and macros are calculated for 1 serving.
Meal 5 /// Ginger Garlic Tilapia With Summer Squash Wedges

Ingredients For Tilapia
Directions
  1. Heat 1 tbsp of coconut oil in skillet over medium heat.
  2. Once oil has melted, add 2 or 3 tilapia fillets to skillet and cook for 2 minutes.
  3. Flip tilapia and add ginger, garlic, and shredded coconut to the top of each fillet and let cook for 1 minute.
  4. Spread 1 tbsp liquid aminos on the fillets and cook for another minute.
  5. Flip fillets one more time, add green onions and cook for another minute.
Ingredients For Squash
Directions
  1. Turn oven to broil. Arrange rack so baking pan is close to heat.
  2. Cover baking pan with aluminum foil and set aside.
  3. Cut squash into thick wedges about one inch thick.
  4. Place wedges in a Ziploc bag and add the rest of the ingredients.
  5. Close bag and shake it thoroughly.
  6. Place wedges in a single row in the center of the baking dish and broil for 5 minutes or until golden.
  7. Carefully flip each wedge and broil for another two minutes.

Nutrition Facts

Amount per serving
Calories 264
Total Fat17 g
Total Carb3.75 g
Protein27.1 g
* Calories and macros are calculated for 1 serving.
Daily Totals Nutrition Facts

 
Calories 2588.5
Total Fat159.3 g
Total Carb131.5 g
Protein173 g
* Daily totals include one scoop casein protein, 12 ounces of drip coffee, and 2 tablespoons of almond milk.
Paleo

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