This recipe is brought to you by bodybuilder, Charles Williams. Bodybuilding has turned him into a kitchen fiend! He is always looking for lean ways to recreate delicious foods. Why let your taste buds suffer when you there is a whole world of delicious lean foods to be had!
I can never get enough of protein pancakes. Who can pass up a protein rich food disguised as a treat?!
- 1 Scoop Vanilla Whey Protein Power
- 1/2 Cup Oats (Blended)
- 1 Egg White
- 1/4 Cup Plain Nonfat Greek Yogurt
- 1 TB Unsweetened Coconut Milk (or milk of choice)
- Grind oats in blender (on blend mode is sufficient)
- Stir dry ingredients together
- Add wet ingredients to dry mixture and mix well (batter will be thick)
- Heat pan on medium heat or low-medium heat
- Spray pan with nonstick spray and slowly spoon or ladle batter into pan
- Cook time will vary based on the size of your cakes. Mine took about a minute and 30 seconds before I flipped them
- Top with fruit, Greek yogurt, sugar-free maple syrup, or smother that bad boy with peanut butter
Recipe and nutrition count graciously provided by Charles Williams. Charles Williams – Designer by day, Bodybuilder by night
Hash brown sticks for on the go, but even cleaner yet are these waffle iron sweet potato hash browns!
- 1 large sweet potato, shredded (Use a grater, or food processor for shredding. I used a mandolin and they still turned out great)
- 3 tbsp of flour (you can use any flour of your choice. I like coconut, garbanzo bean, oat, almond, buckwheat and quinoa flours)
- Butter flavored zero calorie cooking spray (I love Emeril Lagasse’s zero calorie Buttery cooking spray) OR olive oil OR vegetable oil
- 1/2 tsp cinnamon and 2 tsp stevia
- 1/2 tsp cayenne pepper and 1 tsp salt
- Preheat your *waffle iron on a low or medium low setting *(if you do not have a waffle iron, see below for my variations)
- Pat your shredded sweet potatoes dry with a paper towel – get that moisture out!
- Sprinkle the flour and mix (by hand is fine). I call it a dough, it starts feeling that way.
- Once heated, spray with cooking spray then layer the shredded sweet potato on the iron. Thickness mar vary by waffle iron, but I’d say about 1/4″ or less, then you smoosh it down when you close the iron.
- Cook for about 10-15 minutes or until brown and crisp on the outside. The first one is always a botch, so don’t be discouraged!
*If you want to form these for frying, mix 3-4 heaping tablespoons oat flour (you can use any flour of your choice. I like coconut, garbanzo bean, oat , almond, buckwheat and quinoa flours) and then form into logs. I like to squish my logs down so they are thinner and crispier.
My husband trains like a bodybuilder and when he cracks down that means his diet gets really lean and methodical. This makes for some fun new inventions in the kitchen! I love helping him eat clean (I mean, heck, who’s really benefiting here? *wink*)
This took 15 minutes 🙂
- 1 (2.3 lbs) pkg chicken, sliced
- 1 med onion, chopped
- 2-3 tsp sesame oil
- 3 cloves garlic (use 1 heaping tbsp ready minced, its faster prep)
- 1 heaping tbsp minced ginger
- 3/4 cup chicken stock
- 4 tbsp soy sauce
- 2 tbsp honey or sucanat
- 1 cup frozen shelled edamame (rinse in cold water in colander and set aside) OR 1 can green peas, drained
- Heat sesame oil in pan on medium heat
- Add onion and cook gently for about 5 minutes, then add 3 cloves garlic and cook additional 2-3 minutes or until onion is translucent
- Add chicken and ginger
- Stir in broth, soy and honey. Then add edamame/peas and cook until tender
Sorry, no picture as of yet!…it was gone before I could get a good pic! Ah, well…
Here is the recipe from Tosca Reno’s theEatCleanDiet.com site.
LOVED the eggs in this dish!! Soaked up the flavor of everything!
Lighting is a little yellow in my kitchen at night
Mine came out darker than her picture – I don’t know how she could use molasses and soy sauce and have her noodles appear so white! Ah, professional food photography how you trick my eyes!
My addition: because my husband is a beastly bodybuilder and needs more protein (and a Texan, so I picked red meat) – I added 1lbs blend of extra lean ground sirloin + extra lean ground turkey and mixed another 1/2 batch of sauce with it for flavoring. Tosca recommends chicken or tofu, but we eat chicken every day so I wanted to switch it up.
Will definitely make this again!
Filed under Beef, Carrots, Cilantro, Eat-Clean, Egg Whites, Pasta, Protein, Sauces, Spreads, Salsas, Turkey
Jamie Eason shared this recipe on Bodybulding.com
- Preheat oven to 375 degrees.
- Spray muffin pan with canola or olive oil.
- Mix all your ingredients together in one large bowl.
- Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
- Bake for 40 minutes.
Makes 12 muffins.
Women: 2 muffins
Men: 4 muffins
- 1 lb ground “Churkey” (1/2 lb extra lean ground turkey + 1/2 lb ground chicken breast)
- 1/4 C chopped cilantro
- 2 Tbsp salsa (I used homemade salsa, so it was very chunky, not so pureed)
- 1/2 tsp liquid smoke
- 1/2 tsp sea salt
- 1 egg
- 2 Tbsp chopped onion
Mix all ingredients until well blended. Pan-fry, grill, or even bake these puppies. Serve them on whole wheat buns, pita thins, corn tortillas or chopped over a fresh salad.
To create great flavors, mix several kinds of meats! Extra lean ground pork+ground sirloin+extra lean turkey is a tasty combo as well. I use this method in many styles
I made a double batch and shaped them into either 1/2 pounder patties (man size) or 1/4 pounders. Wrapped them individually in plastic wrap and put them all into a ziploc so I could pull them out for a quick meal depending on who I will be serving.
Filed under Beef, Chicken, Cilantro, Eat-Clean, Family weeknight cooking, Man Food, Pork, Protein, Sandwiches, Turkey, Veal
I made these a while ago, but am just now getting around to posting!
It sounds strange to have black bean brownies, but you will be surprised how this sloppy gooey batter turns into fluffy chocolate decadence.
This treat is light and cake like. I could taste the black beans in the batter, but mostly because the blended beans were so fragrant. Once baked, the beans and cocoa compliment very nicely.
- 4 eggs (or 1 cup egg beaters)
- 1 tsp vanilla
- 2 tbsp coconut oil (or olive oil or healthy oil of your choice)
- 1 15.5 oz black beans (does not have to be exact), rinsed and drained
- 4 tbsp cocoa
- 1 tsp baking powder
- 1/4 tsp salt
- 1/2 cup Agave (or 1 cup sugar, Splenda or other sweetener)
- handful of pecans
- 1/2 cup dark chocolate pieces, divided, optional
- 1 teaspoon instant coffee, optional
- 1 tsp sugar free coconut flavoring (I used sugar free coffee flavoring/syrup because it also has 0 carbs)
Mix ingredients and pour into a square pan. I used mini muffin pans to make these a 2-bite treat. Just before popping them in the oven I sprinkled a couple chocolate pieces on to each “muffin”.
AGAVE VERSION: Add nuts and bake at 325 degrees for 30-35 minutes
SUGAR/SUBSTITUTE VERSION: 350 degrees and 25-30 minutes if you used sugar or a sugar substitute.
Original recipe post from Donloree Hoffman of Bikini or Bust. Thank you for sharing, Donloree!
Brownies with pecans made with agave: Calories 138.75 Protein 3.875 grams, Carbs 22.1, Fat 3.875
Brownies with pecans made with artificial sweetener: Calories 106.85 Protein 3.875 grams, Carbs 14.125, Fat 3.875
Another simple recipe I found as a result of my busy lifestyle that so desperately wants to be healthy! Keep in mind, I am currently competing, so my recipe is mighty lean, but can be tweaked with olive oil, cheese, yolk and salt! This is yet another forgiving recipe that can be easily altered.
6 Egg whites
Sea salt and fresh cracked pepper (to taste)
Mrs. Dash Tomato Basil seasoning, no salt
1/2 Cup diced pepper and onion blend
1 Cup Baby Spinach
4 Tbsp Salsa
Spray butter (0 cal, 0 carb, 0 sodium) or olive oil
- Pre-heat oven to 350 degrees
- Beat egg whites
- In a skillet, spray butter or olive oil and heat for about 2 minutes on medium. Add spinach and cook until wilted (about 5 minutes)
- Add the spinach and salsa to the egg mixture
- Use a measuring cup, pour the mixture into the cups of a mini-muffin tin, filling each a little over half way
- Place the muffin tin in the pre-heated oven, and bake for 20 minutes.
Added Note: When I got a new oven these baked in only 12-15 minutes, so watch your eggs! Your oven make bake them faster than 20 minutes.