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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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RECIPIES!
Showing 14 results.
RECIPIES!
11/29/12 7:06 AM
Do you have a great healthy recipe you would like to share? Share it here and why you love it!

This is mine. It is a quick protein muffin that is very versatile. I will make a weeks worth of these so they are ready to go. They are gluten free and balanced. Since the holidays are coming up, you can use 1/3 cup pumpkin puree instead of the sugar free pudding , vanilla whey protein instead of chocolate and some pumpkin pie spice.

1/2 Cup Oats (ground extra fine like cake flour I use my coffee grinder)
1 Scoop Chocolate Whey
2 tsp Baking Powder
1/8 Cup mini dark chocolate chips

1 sugar free pudding cup in chocolate OR 1/3 cup yogurt low fat and no sugar added! (I like the carb control yogurt myself)
1/2 Cup egg substitute
1 tbsp coconut or caramel sugar free syrup (Torani or Da Vinci)

Preheat oven to 375. Spray muffin pan with pam. Mix all dry ingredients together in a medium bowl. Mix in the wet ingredients until smooth. Pour evenly into muffin pan. Bake for 12-15 minutes or until tooth pick comes clean. A serving is four mini cakes. Enjoy.
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RE: RECIPIES!
11/29/12 12:30 PM as a reply to DealDiehl.
Have you ever had a craving for real, homemade pasta sauce, but either (a) didn't have the time, (b) didn't have the skill, or (c) had a recipe that wasn't diet friendly?

Well, my friends, don't be a victim of your circumstances! I have your solution right here...

Real Italian Pasta Sauce from scratch…made easy

Makes 8 servings

12 small Roma tomatoes
4 cloves garlic (smashed & minced)
1 large Vidalia onion
2 tbsp. olive oil
1 tbsp. unsalted butter
¼ cup fresh basil
2 lb. lean (90-95%) grass-fed beef.
¼ tsp. Italian seasoning
1 whole cinnamon stick
3 oz. organic tomato paste
3 tbsp. parmesan cheese
1 tbsp. brown sugar
2 tbsp. oregano
1 tsp. cayenne
Salt & Pepper to taste

- Boil water in a small sauce pan; prepare an ice bath
- Dunk tomatoes into boiling water for 30 sec-1 min until skin splits; then plunge into ice bath for 1 minute
- Peal tomatoes and puree along with basil in a food processor
- Sweat garlic, onions, black pepper, butter, & oil for 5 minutes over medium-high heat
- Add beef, cook until mostly browned
- Add all remaining ingredients (other than the tomato paste) and bring the sauce to a boil
- Reduce to low and simmer for 2 hours, stirring every 10 minutes
- Add tomato paste, adjust seasoning, simmer 2 more hours, stirring every 10 minutes
- Serve over spaghetti squash (see below)

Spaghetti Squash

Makes 4 servings

Doesn’t get much simpler than this…take 1 whole spaghetti squash and split it length-wise. Core out the seeds and rough surface. Place one half of the squash, face-down, in a microwavable container and fill it with 1” of water. Microwave on high for 10 minutes. Remove it and allow to cool until you can handle it without burning yourself (~ 10 minutes). Repeat with the other half.

When you’re ready to serve everything, use a fork to scoop out the “spaghetti” and ladle your pasta sauce over it.

Nutrtional Info for whole meal (will vary based on ingredients):

370 cal, 35g protein, 15g fat (5 sat), 20g carbs, 150mg sodium, 600mg potassium, 4 g fiber
P90X Portions: 1 protein, 1 fat, 1 vegetable, 1 condiment

Now you can enjoy pasta sauce in all it's homemade glory, and get extra veggies while you're at it! No excuses, just tons of flavor.
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RE: RECIPIES!
11/29/12 12:51 PM as a reply to TheBandit27.
That LOOKS AWESOME Bandit!!! I am going to try that tonight.
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RE: RECIPIES!
11/29/12 1:40 PM as a reply to DealDiehl.
Please do...let me know how it goes.

One other tip: don't forget to remove the cinnamon stick once the sauce is done cooking...man, you don't want to bite into that thing!
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RE: RECIPIES!
11/30/12 10:33 AM as a reply to DealDiehl.
I'm really glad you started this thread, Stephanie, and hope that people will keep contributing. Both recipes above are making me hungry.
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RE: RECIPIES!
12/3/12 9:28 AM as a reply to DealDiehl.
Coconut Curried Chicken

3-4 Grilled Chicken Breasts Cut into 1" pieces
3-4 Cups Stir Fry Veggies
1 medium white onion
1 large clove garlic minced
1/3 -1/2 cup vanilla low carb yogurt
1-2 TBSP Curry powder
1-2 TBSP Sugar Free Torani or DaVinci Coconut Syrup (I buy mine from Cost Plus)
1 Can Chicken Broth

Heat a large skillet sprayed with pam. In a small bowl add yogurt, curry powder and coconut syrup and mix well. Add onions and garlic to skillet and cook for two minutes or until start to get clear, then add stir fry veggies and cook for another five minutes. Yogurt and chicken broth together then add to skillet and stir well, cover and simmer 7-10 minutes. Serve over brown rice.

Option to add to the yogurt mixture in the beginning for a Thai spin:
1 tbsp natural peanut butter
Juice of one lime
1-2 TBSP chopped cilantro
1 TBSP lite soy sauce or Braggs Liquid Aminos
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RE: RECIPIES!
12/3/12 1:28 PM as a reply to DealDiehl.
Is that coconut syrup a sweetener? Or is it like the condensed coconut milk you use to make Thai soups?
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RE: RECIPIES!
12/3/12 1:42 PM as a reply to AdStaffAndrew.
sugar free syrup like what is put in coffee at a coffee shop. it is a sweetner. I think they use Splenda in it.
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RE: RECIPIES!
12/4/12 7:08 AM as a reply to DealDiehl.
Mini Quiche
1/2 Cup Sweet Potato Hash Browns (grate a sweet potato)
1/2 Cup Zucchini shreds
1 small onion chopped
1 clove garlic minced
1/2 cup finely chopped broccoli
1 box egg substitute
1/4 cup fat free cheddar cheese

Preheat oven to 375. Spray muffin pan with pam. Sauté veggies in a medium pan sprayed with pam, be sure to season them with salt and pepper. Once they start to get tender (about 8 minutes) transfer to muffin pan sprayed with pam also. Each slot should be about 2/3 full with the mixture. Pour egg substitute over veggies to the top of each slot. Top each quiche with a pinch of fat free cheddar cheese. Bake in oven for 25-30 Minutes. Each quiche should rise slightly and be golden brown on top. A serving is 4 quiches, so I make a bunch in advance and bag them in serving size and just grab them when I need a meal and heat them in the micro for a few seconds.

You can substitute brown rice for the hash browns also
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RE: RECIPIES!
12/4/12 6:20 PM as a reply to DealDiehl.
I'm not a fan of sweets, but I've been having cravings lately. So, I got online and decided to try a few different brownie recipies last night and I have to say ... these black bean brownies are fantsastic:

- 1 can (15oz) black beans (any brand)
- 1/2 can of water (I use the same can from the beans)
- 1 box of brownie mix (any brand)
- 1 scoop vanilla protein powder
- a dash of cinammon (I also added chopped almonds to mine - optional)

Instructions:
Drain and rinse the black beans really well. Add the beans, water, protein powder, and cinammon together in a blender and blend until smooth. Mix the contents of the blender with the brownie box mix. Place in greased baking dish and cook for 30min ay 350F. Done!

Here are the macros for the box of brownie mix I used (each brand will most likely have different macros - calculate accordingly). The brand I bought makes 8 brownies.

Macro per serving (makes 8 servings):
Calories: 215.6
Fat: 3.44
Sat Fat: 0.81
Carbs: 39.12
Fiber: 4.75
Protein: 7.68

Thanks,
Sprt
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RE: RECIPIES!
12/5/12 1:20 PM as a reply to SprtNvolcoM.
Spaghetti and Meatball Bites

Ingredients
• 1 medium spaghetti squash, cut in half lengthwise, seeds removed
• 1lb Lean Ground Beef or Turkey
• 1 (14oz) can tomato sauce
• 3 egg whites, whisked
• 1 tablespoon dried parsley
• 1 tablespoon dried basil
• 1 tablespoon dried thyme
• salt and pepper, to taste
• 1 tablespoon Olive Oil
Instructions
1. Preheat oven to 425 degrees.
2. Cut spaghetti squash in half lengthwise, use a spoon to remove the seeds and excess threads.
3. Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes. Make sure not to overcook!!
4. Add your ground beef/turkey to a large bowl and add 1/2 tablespoon of parsley, basil, and thyme and a bit of salt and pepper. Combine.
5. Make your ground beef/turkey into small bite-sized meatballs.
6. Now place a large skillet under medium heat, add your Oil then small meatballs.
7. Then add your can of tomato sauce, extra herbs, and salt and pepper.
8. After meatballs have cooked for about 3-4 minutes, flip them and let them simmer in the sauce.
9. While the meatballs are cooking through, remove your spaghetti squash from oven and use a fork to dethread the squash.
10. Turn oven down to 350 degrees.
11. Spray your muffin tin with Pam then add your spaghetti squash threads to each cup, pressing down in the middle of the cup for the meatball to sit.
12. Once the meatballs are done cooking, remove them from the sauce, and place each one in a muffin tin.
13. Now pour just a little bit of beaten egg white on top of each muffin, spaghetti squash and the meatball to hold them together.
14. Bake for 18-20 minutes or until egg is completely cooked through.
15. Add extra sauce to a bowl and dip your spaghetti and meatball bites in the sauce!

Great for Parties
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RE: RECIPIES!
12/11/12 10:43 AM as a reply to DealDiehl.
Quinoa Pizza Bites

INGREDIENTS:

1 cup uncooked quinoa
2 large eggs
1 cup chopped onion
1 cup shredded light mozzarella cheese
2 teaspoons minced garlic
1/2 cup fresh basil, chopped (or 2 tablespoons dried)
1/2 cup cherry tomatoes, diced
1/2 teaspoon salt
1 teaspoon paprika
1 teaspoon dried oregano
Pizza sauce for dipping

DIRECTIONS:
1. Place the quinoa and two cups of water in a covered pot. 2. Bring to boil and then simmer for 20 minutes or until quinoa is tender.
3. Preheat oven to 350 degrees.
4. Mix together all ingredients, except pizza sauce, in a 5. medium mixing bowl.
6. Distribute mixture into a greased mini muffin tin, filling each cup to the top (one heaping tablespoon each), and press down gently to compact.
7. Bake for 15 to 20 minutes. Cool for 10 minutes before removing from the pan. Serve warm with sauce for dipping.
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RE: RECIPIES!
2/6/13 9:02 AM as a reply to DealDiehl.
Shakeology Recipe!!!: 1/2 cup Plain Greek Yogurt, 1 scoop Shakeology, 1 TBSP Peanut butter, 1/4 cup Almond Milk. Mix together in a bowl.

It is thick, and tastes like ICE CREAM. Oh am I in heaven.
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RE: RECIPIES!
2/6/13 1:25 PM as a reply to DealDiehl.
Interesting. I came up with a new Shakeology recipe myself, which is to mix 1/2 scoop Chocolate Shakeology with 1 scoop of the BB Whey base shake, throw in a frozen banana and blend with 8-10 ounces of unsweetened almond milk. Comes out tasting EXACTLY like a chocolate milkshake. I find Shakeology alone to be a little overpowering but cut this way it's delicious.

DealDiehl:
Shakeology Recipe!!!: 1/2 cup Plain Greek Yogurt, 1 scoop Shakeology, 1 TBSP Peanut butter, 1/4 cup Almond Milk. Mix together in a bowl.

It is thick, and tastes like ICE CREAM. Oh am I in heaven.
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Showing 14 results.