Post by Night on Jan 9, 2013 14:52:57 GMT -5
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You also may Give away or Share the content herein.
© Copyright 2011, Ultimate Wellness Systems, Inc
DISCLAIMER AND/OR LEGAL NOTICES:
The information presented herein represents the view of the author as of the date of the publication.
Because of the rate with which conditions change, the author reserves the right to alter and update
their opinion based on the new conditions. The report is for informational purposes only. While every
attempt has been made to verify the information provided in this report, neither the author nor his
affiliates/partners assume any responsibility for errors, inaccuracies, or omissions. This book is not
intended for the treatment or prevention of disease, nor as a substitute for medical treatment.
Information outlined herein should not be adopted without consultation with your health professional.
Use of the information herein is at the sole choice and risk of the reader. The author is neither
responsible, nor liable, for any harm or injury resulting from this suggested information.
"Baked Goods"
Cakes, Cookies, Brownies and Muffins
1. Chocolate Peanut Butter No Bake Oatmeal Cookies
92 Calories
4g Protein
3g Carbs
7g Fat
Above Values are Per Serving
In a food processor, blend:
1 scoop Prograde chocolate protein powder
1 cup almonds (raw, unsalted, natural
1/2 tbsp. cocoa powder
2 tbsp. peanut butter-natural (with oil, not dry)
2 tbsp. water
Chop until all is small and uniform, and it develops into a dough vs. a powdery
meal. If it's dry, add more peanut butter (the oil particularly), or water 1/2 a
tbsp. at a time till desired consistency.
Dump cookie "dough" onto a piece of wax paper, make a tight log, and wrap
tightly, both sides first, then roll tightly and put in the freezer. When very well
chilled (about 1 hour), take out and slice into 1/2 inch cookies. Store these in
the refrigerator in a single layer in a well-sealed ziplock baggie. Or, keep these
in the freezer, and take them out one at a time. They won't be hard and frozen,
they stay soft because of the oil in the peanut butter, and the oils in the nuts.
Makes 12.
2. Zucchini Muffins
91 Cal
7g Pro
11g Carb
2g Fat
Above Values are Per Serving
Preheat your oven to 350, then drop into a blender
2 eggs
1 tbsp. applesauce
1 1/2 c. of shredded zucchini (peeled before shredding)
1/2 tsp. vanilla
2 tbsp. agave syrup
Once well blended, add:
2/3 c. Quinoa (uncooked, dry)
1 tsp. baking powder
1/4 tsp. salt
1 tsp. cinnamon
1 scoop Prograde Vanilla Protein powder
Blend more until smooth. Spray non-stick cooking spray into a muffin pan, pour
the batter into the tins, and, if desired, drop blueberries, peeled and cubed
apples, etc., into batter.
*Tip: You can mix and match batches, by adding nuts or fruit as pictured.
Put into the oven for about 20 minutes, until muffins are pulling slightly from the
side of the pan, and tops are browned.
Makes 8 muffins.
3. Flourless Black Bean Brownies
153 cal
3g pro
13g carb
10g fat
Above Values are Per Serving
4 ounces unsweetened chocolate
1 c. unsalted butter
2 c. canned black beans, drained well
1 tbsp. vanilla extract
2 scoops Chocolate Prograde Protein
1 c. walnuts, chopped
1/4 c. instant coffee grounds
1/4 tsp. sea salt
4 eggs
1 c. light agave syrup
Preheat the oven to 325. Line a baking pan (11x13) with parchment paper.
Melt the chocolate and butter in a glass bowl in the microwave for 2 minutes.
Once melted completely, stir with a spoon. Place the beans, 1 scoop protein
powder, the vanilla extract, and 4 or 5 spoonfuls of the melted chocolate
mixture into the food processor. Blend until the beans are very smooth.
In a large bowl, mix together the walnuts and 1 more scoop Prograde Protein
powder. Add the remaining melted chocolate mixture, coffee grounds, and salt.
Mix well.
In a separate bowl, with a mixer, beat the eggs until light, about a minute. Add
the agave syrup, and beat well. Set aside.
Add the 3 separate bowls (bean and chocolate mixture, coffee and chocolate
mixture, and egg mixture) together. Blend well. Pour into your prepared pan.
Bake for 30 to 40 minutes, until the brownies are set. Let cool in the pan
completely before cutting into squares. Better yet, let these cool, and then
refrigerate, and they cut even easier.
Nuts may be substituted or omitted.
Makes 32 servings
4. Vanilla Cake
224 cal
17.5g pro
22.5g carb
7g fat
Above Values are Per Serving
In a blender, add
1 egg
3 tbsp. applesauce (unsweetened, natural)
2 tbsp. agave syrup
3 tablespoons unsweetened, vanilla almond milk
Once well blended, add to that:
2 tbsp. almond flour
3 tbsp. gluten-free pancake mix
1 scoop Prograde Vanilla Protein powder
Once mixed, add to a microwave safe dish (glass or ceramic) and microwave
for 2 minutes and 15 seconds. It should be done after that, but depending on
your microwave, if it's still slightly "wet," cook longer, going a few seconds at a
time so it doesn't get tough or overcooked.
Makes 2 servings.
5. Vanilla Blender Cake with Berries
224 cal
17.5g pro
22.5g carb
7g fat
Above Values are Per Serving
In a blender, add
1 egg
3 tbsp. applesauce (unsweetened, natural)
2 tbsp. agave syrup
3 tbsp. unsweetened, vanilla almond milk
1/2 tsp. vanilla extract
Once well blended, add to that:
2 tbsp. almond flour
3 tbsp. gluten-free pancake mix
1 scoop Prograde Vanilla Protein powder
Once mixed, add to a microwave safe dish (glass or ceramic works well), and
cook until done (start at 2 minutes and 15 seconds). If it's still "wet," cook
longer, going a few seconds at a time so it doesn't get tough or overcooked.
Put onto a plate, pick a handful of berries, microwave the berries for 45
seconds until soft and mushy, pour over the top of the cake, and enjoy.
Makes 2 servings.
6. Chocolate Cake
227 Cal
18g pro
23.5g carb
7.5g fat
Above Values are Per Serving
In a blender, add
1 egg
3 tbsp. applesauce (unsweetened, natural)
2 tbsp. agave syrup
3 tbsp. unsweetened, vanilla almond milk
Once well blended, add to that:
2 tbsp. almond flour
3 tbsp. gluten-free pancake mix
1 scoop Prograde Vanilla Protein powder
1/2 tsp. cocoa powder
Once mixed, add to a microwave safe dish (glass or ceramic works well), and
cook until done (start at 2 minutes and 15 seconds). If it's still "wet," cook
longer, going a few seconds at a time so it doesn't get tough or overcooked.
Makes 2 servings.
7. Citrus Refrigerator Cookies
110 cal
5g pro
4g carb
9g fat
Above Values are Per Serving
In a food processor, add:
3/4 scoop Prograde Vanilla or Orange Protein powder
1 1/2 c. almonds
Zest and juice from one whole orange
Zest and juice from 1/2 a lemon or lime
1 egg
Process until a doughy meal forms. If it seems dry, add water a little at a time
until you get the consistency that will form a tight ball if you were to roll it-sticky
but not wet (think playdough).
Next, drop it onto a sheet of wax paper. Keeping hands wet to avoid sticking,
form into a log, wrap both ends of the log first, then roll tightly to make a
packed, compact roll. Put in freezer for an hour, then pull out and with a sharp
knife, cut into slices.
Store in refrigerator in single layers, or keep in the freezer to enjoy when your
sweet tooth hits!
Makes 12-1/2 inch cookies.
8. Chocolate Cookie
59 cal
3.9g pro
1g carb
0.5g fat
Above Values are Per Serving
Mix these ingredients together
1 -1/2 scoops Prograde chocolate protein powder,
1 egg white
water till it forms a wet "dough" (will look more like brownie
batter).
Spray a microwavable bowl with non-stick spray. Then, take 1/2 the batter,
pour into bowl, and microwave for 15-20 seconds.
Repeat the spray and batter process for the second cookie.
Makes 2 cookies.
9. Mini Muffins
110 cal
3g pro
17g carb
4g fat
Above Values are Per Serving
Mix in a bowl:
1 c. shredded apple (peeled)
1 c. applesauce
1/2 c. agave or maple syrup
2 eggs
2 tsp. vanilla
In a separate bowl mix:
1 c. almond flour
1 c. gluten free pancake mix
1/2 c. flax meal
2 tsp. baking soda
1 scoop Prograde Vanilla or Orange Protein Powder
Add dry ingredients to wet, mix well, and drop into well-sprayed (non-stick
spray) mini muffin pans.
Bake at 350 for about 15 minutes, or until a toothpick comes out clean.
Makes 24
10. Mini Blueberry Muffins
113 cal
3g pro
17g carb
4g fat
Above Values are Per Serving
Mix in a bowl:
1 c. shredded apple (peeled)
1 c. applesauce
1/2 c. agave or maple syrup
2 eggs
2 tsp. vanilla
1 handful blueberries.
Blend this to form a puree.
In a separate bowl mix:
1 c. almond flour
1 c. gluten free pancake mix
1/2 c. flax meal
1 tsp. cinnamon
2 tsp. baking soda
3/4 scoop Prograde Vanilla protein powder
1/2 c blueberries
Add dry ingredients to wet, mix well, and put into well-sprayed (non-stick spray)
Mini muffin pans. Drop blueberries into the tops of the muffins.
Bake at 350 for about 15 minutes, or until a toothpick comes out clean.
Makes about 2 dozen
11. Apple Nut Mini Muffins
127 cal
3g pro
17g carb
5g fat
Above Values are Per Serving
Mix in a bowl:
1 c. shredded apple (peeled)
1 c. applesauce
1/2 c. agave or maple syrup
2 eggs
2 tsp. vanilla
In a separate bowl mix:
1 c. almond flour
1 c. gluten free pancake mix
1/2 c. flax meal
1 tsp. cinnamon
2 tsp. baking soda
3/4 c. Prograde Vanilla Protein Powder
1/2 c. apple chunks (peeled and chopped)
1/2 c. walnuts
Add dry ingredients to wet, mix well, and pour batter into well-sprayed (nonstick spray) Mini muffin pans. Drop walnuts and apple chunks into each muffin
reservoir.
Bake at 350 for about 15 minutes, or until a toothpick comes out clean.
Makes about 2 dozen.
12. Chocolate Cherry Quinoa Muffins
98CAL
4gPRO
16gCARB
2gFAT
Above Values are Per Serving
Preheat your oven to 350, then mix:
2 eggs
1 c. unsweetened vanilla almond milk
1 c. shredded zucchini (peeled before shredding)
1 tsp. vanilla
3 tbsp. agave syrup
Whisk well then add:
1/2 c. Quinoa (uncooked, dry; preferably red)
1 tsp. baking soda
1/2 c. gluten free pancake mix
1 tsp cocoa powder
1 1/2 scoops Prograde Chocolate Protein powder
Blend more till smooth. If desired, add 1/2-3/4 c. fresh chopped or halved dark
cherries.
Note: Your batter will be very wet. Pour the batter into muffin tins, bake until
they spring when you touch them, about 15-20 minutes.
Let them rest on a counter for 10-15 minutes to cool. The quinoa becomes
nutty and delicious within the muffins. These are best served cooled.
Makes 12
13. WONDERFUL Breakfast muffins
164CAL
6gPRO
20gCARB
7gFAT
Above Values are Per Serving
Mix in a bowl:
1 c. shredded zucchini/summer squash
2/3 c. applesauce
1/3 c. agave or maple syrup
2 eggs
2 tsp. vanilla
In a separate bowl mix:
1 c. almond flour
1 c. gluten free pancake mix
1/4 c. flax meal
1/8 c. Vanilla Prograde Protein Powder
1 tbsp. cinnamon
2 tsp. baking soda
1 pinch salt
Add dry ingredients to wet, mix well, and drop into well-sprayed (non-stick
spray) mini or regular muffin pans. You can also do a couple of bread tins.
Bake at 350 for about 15 ish minutes, or until a toothpick comes out clean and
you're done!
If you want to add nuts or fruit of choice, fold 1/2 cup in at the end before
baking and enjoy.
You also may Give away or Share the content herein.
© Copyright 2011, Ultimate Wellness Systems, Inc
DISCLAIMER AND/OR LEGAL NOTICES:
The information presented herein represents the view of the author as of the date of the publication.
Because of the rate with which conditions change, the author reserves the right to alter and update
their opinion based on the new conditions. The report is for informational purposes only. While every
attempt has been made to verify the information provided in this report, neither the author nor his
affiliates/partners assume any responsibility for errors, inaccuracies, or omissions. This book is not
intended for the treatment or prevention of disease, nor as a substitute for medical treatment.
Information outlined herein should not be adopted without consultation with your health professional.
Use of the information herein is at the sole choice and risk of the reader. The author is neither
responsible, nor liable, for any harm or injury resulting from this suggested information.
"Baked Goods"
Cakes, Cookies, Brownies and Muffins
1. Chocolate Peanut Butter No Bake Oatmeal Cookies
92 Calories
4g Protein
3g Carbs
7g Fat
Above Values are Per Serving
In a food processor, blend:
1 scoop Prograde chocolate protein powder
1 cup almonds (raw, unsalted, natural
1/2 tbsp. cocoa powder
2 tbsp. peanut butter-natural (with oil, not dry)
2 tbsp. water
Chop until all is small and uniform, and it develops into a dough vs. a powdery
meal. If it's dry, add more peanut butter (the oil particularly), or water 1/2 a
tbsp. at a time till desired consistency.
Dump cookie "dough" onto a piece of wax paper, make a tight log, and wrap
tightly, both sides first, then roll tightly and put in the freezer. When very well
chilled (about 1 hour), take out and slice into 1/2 inch cookies. Store these in
the refrigerator in a single layer in a well-sealed ziplock baggie. Or, keep these
in the freezer, and take them out one at a time. They won't be hard and frozen,
they stay soft because of the oil in the peanut butter, and the oils in the nuts.
Makes 12.
2. Zucchini Muffins
91 Cal
7g Pro
11g Carb
2g Fat
Above Values are Per Serving
Preheat your oven to 350, then drop into a blender
2 eggs
1 tbsp. applesauce
1 1/2 c. of shredded zucchini (peeled before shredding)
1/2 tsp. vanilla
2 tbsp. agave syrup
Once well blended, add:
2/3 c. Quinoa (uncooked, dry)
1 tsp. baking powder
1/4 tsp. salt
1 tsp. cinnamon
1 scoop Prograde Vanilla Protein powder
Blend more until smooth. Spray non-stick cooking spray into a muffin pan, pour
the batter into the tins, and, if desired, drop blueberries, peeled and cubed
apples, etc., into batter.
*Tip: You can mix and match batches, by adding nuts or fruit as pictured.
Put into the oven for about 20 minutes, until muffins are pulling slightly from the
side of the pan, and tops are browned.
Makes 8 muffins.
3. Flourless Black Bean Brownies
153 cal
3g pro
13g carb
10g fat
Above Values are Per Serving
4 ounces unsweetened chocolate
1 c. unsalted butter
2 c. canned black beans, drained well
1 tbsp. vanilla extract
2 scoops Chocolate Prograde Protein
1 c. walnuts, chopped
1/4 c. instant coffee grounds
1/4 tsp. sea salt
4 eggs
1 c. light agave syrup
Preheat the oven to 325. Line a baking pan (11x13) with parchment paper.
Melt the chocolate and butter in a glass bowl in the microwave for 2 minutes.
Once melted completely, stir with a spoon. Place the beans, 1 scoop protein
powder, the vanilla extract, and 4 or 5 spoonfuls of the melted chocolate
mixture into the food processor. Blend until the beans are very smooth.
In a large bowl, mix together the walnuts and 1 more scoop Prograde Protein
powder. Add the remaining melted chocolate mixture, coffee grounds, and salt.
Mix well.
In a separate bowl, with a mixer, beat the eggs until light, about a minute. Add
the agave syrup, and beat well. Set aside.
Add the 3 separate bowls (bean and chocolate mixture, coffee and chocolate
mixture, and egg mixture) together. Blend well. Pour into your prepared pan.
Bake for 30 to 40 minutes, until the brownies are set. Let cool in the pan
completely before cutting into squares. Better yet, let these cool, and then
refrigerate, and they cut even easier.
Nuts may be substituted or omitted.
Makes 32 servings
4. Vanilla Cake
224 cal
17.5g pro
22.5g carb
7g fat
Above Values are Per Serving
In a blender, add
1 egg
3 tbsp. applesauce (unsweetened, natural)
2 tbsp. agave syrup
3 tablespoons unsweetened, vanilla almond milk
Once well blended, add to that:
2 tbsp. almond flour
3 tbsp. gluten-free pancake mix
1 scoop Prograde Vanilla Protein powder
Once mixed, add to a microwave safe dish (glass or ceramic) and microwave
for 2 minutes and 15 seconds. It should be done after that, but depending on
your microwave, if it's still slightly "wet," cook longer, going a few seconds at a
time so it doesn't get tough or overcooked.
Makes 2 servings.
5. Vanilla Blender Cake with Berries
224 cal
17.5g pro
22.5g carb
7g fat
Above Values are Per Serving
In a blender, add
1 egg
3 tbsp. applesauce (unsweetened, natural)
2 tbsp. agave syrup
3 tbsp. unsweetened, vanilla almond milk
1/2 tsp. vanilla extract
Once well blended, add to that:
2 tbsp. almond flour
3 tbsp. gluten-free pancake mix
1 scoop Prograde Vanilla Protein powder
Once mixed, add to a microwave safe dish (glass or ceramic works well), and
cook until done (start at 2 minutes and 15 seconds). If it's still "wet," cook
longer, going a few seconds at a time so it doesn't get tough or overcooked.
Put onto a plate, pick a handful of berries, microwave the berries for 45
seconds until soft and mushy, pour over the top of the cake, and enjoy.
Makes 2 servings.
6. Chocolate Cake
227 Cal
18g pro
23.5g carb
7.5g fat
Above Values are Per Serving
In a blender, add
1 egg
3 tbsp. applesauce (unsweetened, natural)
2 tbsp. agave syrup
3 tbsp. unsweetened, vanilla almond milk
Once well blended, add to that:
2 tbsp. almond flour
3 tbsp. gluten-free pancake mix
1 scoop Prograde Vanilla Protein powder
1/2 tsp. cocoa powder
Once mixed, add to a microwave safe dish (glass or ceramic works well), and
cook until done (start at 2 minutes and 15 seconds). If it's still "wet," cook
longer, going a few seconds at a time so it doesn't get tough or overcooked.
Makes 2 servings.
7. Citrus Refrigerator Cookies
110 cal
5g pro
4g carb
9g fat
Above Values are Per Serving
In a food processor, add:
3/4 scoop Prograde Vanilla or Orange Protein powder
1 1/2 c. almonds
Zest and juice from one whole orange
Zest and juice from 1/2 a lemon or lime
1 egg
Process until a doughy meal forms. If it seems dry, add water a little at a time
until you get the consistency that will form a tight ball if you were to roll it-sticky
but not wet (think playdough).
Next, drop it onto a sheet of wax paper. Keeping hands wet to avoid sticking,
form into a log, wrap both ends of the log first, then roll tightly to make a
packed, compact roll. Put in freezer for an hour, then pull out and with a sharp
knife, cut into slices.
Store in refrigerator in single layers, or keep in the freezer to enjoy when your
sweet tooth hits!
Makes 12-1/2 inch cookies.
8. Chocolate Cookie
59 cal
3.9g pro
1g carb
0.5g fat
Above Values are Per Serving
Mix these ingredients together
1 -1/2 scoops Prograde chocolate protein powder,
1 egg white
water till it forms a wet "dough" (will look more like brownie
batter).
Spray a microwavable bowl with non-stick spray. Then, take 1/2 the batter,
pour into bowl, and microwave for 15-20 seconds.
Repeat the spray and batter process for the second cookie.
Makes 2 cookies.
9. Mini Muffins
110 cal
3g pro
17g carb
4g fat
Above Values are Per Serving
Mix in a bowl:
1 c. shredded apple (peeled)
1 c. applesauce
1/2 c. agave or maple syrup
2 eggs
2 tsp. vanilla
In a separate bowl mix:
1 c. almond flour
1 c. gluten free pancake mix
1/2 c. flax meal
2 tsp. baking soda
1 scoop Prograde Vanilla or Orange Protein Powder
Add dry ingredients to wet, mix well, and drop into well-sprayed (non-stick
spray) mini muffin pans.
Bake at 350 for about 15 minutes, or until a toothpick comes out clean.
Makes 24
10. Mini Blueberry Muffins
113 cal
3g pro
17g carb
4g fat
Above Values are Per Serving
Mix in a bowl:
1 c. shredded apple (peeled)
1 c. applesauce
1/2 c. agave or maple syrup
2 eggs
2 tsp. vanilla
1 handful blueberries.
Blend this to form a puree.
In a separate bowl mix:
1 c. almond flour
1 c. gluten free pancake mix
1/2 c. flax meal
1 tsp. cinnamon
2 tsp. baking soda
3/4 scoop Prograde Vanilla protein powder
1/2 c blueberries
Add dry ingredients to wet, mix well, and put into well-sprayed (non-stick spray)
Mini muffin pans. Drop blueberries into the tops of the muffins.
Bake at 350 for about 15 minutes, or until a toothpick comes out clean.
Makes about 2 dozen
11. Apple Nut Mini Muffins
127 cal
3g pro
17g carb
5g fat
Above Values are Per Serving
Mix in a bowl:
1 c. shredded apple (peeled)
1 c. applesauce
1/2 c. agave or maple syrup
2 eggs
2 tsp. vanilla
In a separate bowl mix:
1 c. almond flour
1 c. gluten free pancake mix
1/2 c. flax meal
1 tsp. cinnamon
2 tsp. baking soda
3/4 c. Prograde Vanilla Protein Powder
1/2 c. apple chunks (peeled and chopped)
1/2 c. walnuts
Add dry ingredients to wet, mix well, and pour batter into well-sprayed (nonstick spray) Mini muffin pans. Drop walnuts and apple chunks into each muffin
reservoir.
Bake at 350 for about 15 minutes, or until a toothpick comes out clean.
Makes about 2 dozen.
12. Chocolate Cherry Quinoa Muffins
98CAL
4gPRO
16gCARB
2gFAT
Above Values are Per Serving
Preheat your oven to 350, then mix:
2 eggs
1 c. unsweetened vanilla almond milk
1 c. shredded zucchini (peeled before shredding)
1 tsp. vanilla
3 tbsp. agave syrup
Whisk well then add:
1/2 c. Quinoa (uncooked, dry; preferably red)
1 tsp. baking soda
1/2 c. gluten free pancake mix
1 tsp cocoa powder
1 1/2 scoops Prograde Chocolate Protein powder
Blend more till smooth. If desired, add 1/2-3/4 c. fresh chopped or halved dark
cherries.
Note: Your batter will be very wet. Pour the batter into muffin tins, bake until
they spring when you touch them, about 15-20 minutes.
Let them rest on a counter for 10-15 minutes to cool. The quinoa becomes
nutty and delicious within the muffins. These are best served cooled.
Makes 12
13. WONDERFUL Breakfast muffins
164CAL
6gPRO
20gCARB
7gFAT
Above Values are Per Serving
Mix in a bowl:
1 c. shredded zucchini/summer squash
2/3 c. applesauce
1/3 c. agave or maple syrup
2 eggs
2 tsp. vanilla
In a separate bowl mix:
1 c. almond flour
1 c. gluten free pancake mix
1/4 c. flax meal
1/8 c. Vanilla Prograde Protein Powder
1 tbsp. cinnamon
2 tsp. baking soda
1 pinch salt
Add dry ingredients to wet, mix well, and drop into well-sprayed (non-stick
spray) mini or regular muffin pans. You can also do a couple of bread tins.
Bake at 350 for about 15 ish minutes, or until a toothpick comes out clean and
you're done!
If you want to add nuts or fruit of choice, fold 1/2 cup in at the end before
baking and enjoy.