Recipes


Zucchini-Chocolate Protein Cupcakes

Zucchini-Chocolate Protein Cupcakes

Ingredients

  • 1 Large Zucchini
    • 2/3 Cup Rolled Oats
    • 1 Cup Cottage Cheese
    • 8 Egg Whites
    • 7 Single Serving Packs of Stevia
    • 1 Tsp Cinnamon
    • 1 Tsp Nutmeg
    • 2 Tbsp Cocoa
    • 1 Scoop Chocolate Whey
    • 1 Tsp Baking Powder
    • 1 Cup Greek Yogurt
    • 1 Tbsp Vanilla Extract
    • 12 Strawberries

Directions

Mix all the ingredients (minus 3 packs of stevia, vanilla extract, strawberries and the greek yogurt) into a blender, and blend thoroughly until a smooth mixture of even texture and colour appears. Spray a 12-hole muffin tin with non-stick cooking spray and even distribute batter into the 12 spaces. After preheating the oven to 375 degrees, place cupcakes in oven for 40 minutes. Upon taking out of the oven, place upside down on a cooling tray and allow gravity to separate the cupcakes from the cooking pan.

Mix the remaining 3 packs of stevia, the vanilla extract, and the greek yogurt to make an icing. After cupcakes are cooled apply liberally to the top of each cupcake. If you need more simply mix more and it should not deviate the overall caloric intake too greatly.

Cut a strawberry in half and place it on top of each cupcake for taste and decor.

Nutritional Information:

Batch makes 12 cupcakes

One Cupcake

  • 65 Calories
  • 9.5 Grams of Protein (P 1/2)
  • <1 Gram of Fat
  • 6 Grams of Carbohydrate (S 1/4)

Broccoli Grape Salad

Broccoli Grape Salad

Ingredients:

  • 8 cups of Broccoli
  • 1/2 cup of Slivered Almonds
  • 1 1/2 cups of Red Grapes
  • 2/3 cup of Greek Yogurt
  • 1/4 cup of Balsamic Vinegar
  • 2 packets of Stevia

 

Directions:

Start by steaming the broccoli for about 10-12 minutes, until they reach an consistency that is cooked but still crunchy. While this is cooking combine the almonds, stevia, greek yogurt and the balsamic vinegar.

In a large bowl (with a sealing lid) add the grapes first, then the combination from above, and then top with the steamed broccoli. Put the lid over the mixture and shake until all the ingredients are mixed properly. Try to avoid having any kind of “clumping” of the dressing, as it should resemble the picture above.

 

Nutritional Information:

One batch makes 6 servings

Per 1 Serving:

185 Calories
12g Protein (P ½ )
7g Fat (F ½)
22g Carbohydrates (12 grams of Fiber)(S ½, F I1/2)


Protein-Flax Wrap, with Variations

Protein-Flax Wrap, with Variations

We know that everyone likes a little variety so here are a few options for a healthy wrap. If your a Your NewTrition client we’ve added the NewTrient breakdown for you after each one.

Ingredients:

  • 4 Egg Whites
  • 1 Tbsp Ground Flax Seed
  • ***Additional ingredients as listed below

Directions:

Start by blending the egg whites and ground flax in a small blender (preferably a magic bullet) until frothy. At this time, a small pan should have been preheated at about 2/3 to 3/4 the maximum heat on your stove. Using a small amount of non-stick cooking spray on the pan, pour the ingredients into the center of the pan and then use a circular motion to allow additional seed that may be trapped at the bottom of the blender container to spread evenly throughout the wrap. You may also find a need to swirl the pan around to evenly and thinly distribute the contents over the base of the pan.

Using a lid over top of the frying pan, wait 60 seconds or less until the wrap appears to bubble and that the bottom side has cooked thoroughly. Flip one time and wait an additional 30 seconds until cooked. At this time, remove from the pan and add contents freely to make recipes as listed below.

‘New’tritional Value:

Just the wrap

  • 97 Calories
  • 3 grams of Fat
  • 2 grams of Carbohydrate
  • 16 grams of Protein
NewTrients: P1

Banana-Peanut Butter Wrap

By adding a half of a banana and a tablespoon of peanut butter you have made yourself a delicious breakfast option with the following ratios:

  • 250 Calories
  • 11 grams of Fat
  • 25 grams of Carbohydrate
  • 20 grams of Protein
NewTrients: F1, C1, P1

Cheese-Salsa Wrap

While the wrap is hot, sprinkle some light-cheese (1 oz.) in the middle and roll it tight, allowing the cheese to melt inside. Consider placing inside the fridge to harden a bit, and then dip it in some salsa for a nice light snack!

  • 160 Calories
  • 6 grams of Fat
  • 5 grams of Carbohydrate
  • 22 grams of Protein

NewTrients: F1/2, P1


High Protein Pancakes

High Protein Pancakes

1 1/2 Cups of 1% Cottage Cheese

6 Eggs

3/4 Cup Flour

1/4 Tsp Salt

3oz Olive Oil

3/4 Cup Skim Milk

1/2 Tsp Vanilla

** Makes 45-30 Pancakes


Crazy Bob's Tender Chicken

Submitted by: Robert Mattice

Chicken Breasts
Celery Salt
Chicken soup base, chicken oxo or Club House chicken spice

Place chicken breasts in your slow cooker, add a touch of water, season with above and simmer all day.





Orange Crush Slushie

Orange Crush SlushieOrange Crush Protein Slushie
Ingredients
5 ice cubes
1 ½ cups of water
1 scoop of Orange Protein powder or try Tropical Fruit

Protein powder.

Preparation
1. Blend all ingredients in a blender for about 45 seconds.
2. Pour into a large glass and enjoy!

Nutrition facts per serving:
Calories: 111
Protein: 27 g
Fat: 0.1 g
Carbs:  0.5 g