Egg and Cheese Quinoa Cups

Ingredients:

2 cups Cooked Quinoa

2 Whole Eggs

2 Egg Whites

1 cup Grated Sharp Cheddar Cheese (2%)

1/4 cup Italian Parsley, Chopped

1/4 cup Green Onions, Sliced

Dash of Pepper

Directions:

Mix all ingredients together. Scoop into muffin tin that has been sprayed with non-stick cooking spray. Bake at 350 degrees for 15-20 minutes. Serves 12.

Helpful Hints:

This is a quick and easy recipe to make ahead for breakfast and is a great before or after workout snack. These also freeze really well for later use. 

Nutrition:

1 Quinoa Cup= 1 Serving

Calories: 58

Fat: 2 g

Carbs: 6 g

Protein: 4 g

Rosemary Garlic Pork Tenderloin with Caramelized Garlic and Onion Brussels Sprouts

Ingredients:
1 lb Organic Pork Tenderloin
4-5 Cloves of Garlic, Minced
2 tbsp Rosemary, Chopped (4-6 stems)
2 tbsp Olive Oil
Sea Salt
Pepper

Directions:
To marinate: combine garlic, rosemary and olive oil in a small bowl. (Mixture will not be very wet.) Lay plastic wrap out and place the tenderloin on it. Salt and pepper one side and add 1/2 of the marinade. Flip tenderloin to other side and repeat. Wrap the tenderloin tightly in plastic wrap and place in the refrigerator to marinate for at least 4 hours. Over night is best. 

To cook: Preheat over to 425 degrees. Unwrap tenderloin and place in a roasting pan or pyrex dish. Cook until internal temperature reaches 140 degrees. Let meat rest for 5 minutes before carving. (After resting, internal temperature should be 145-150 degrees.) 

Serve with caramelized garlic and onion brussels sprouts and brown rice.

Nutrition:
Serves 4
Calories: 140
Protein: 23g
Carbs: 0g
Fat: 4g

Helpful Hints:
Be very conscious of the internal temperature as pork can become dry and tough. Pork may be slightly pink with this method but has reached the correct temperature to kill trichinosis. 


Caramelized Garlic and Onion Brussels Sprouts

Ingredients:
1 Package of Brussels Sprouts, washed and cut in half
1/2 Sweet Onion, Diced
4 Cloves of Garlic, Minced
2 tbsp of Olive Oil
Salt and Pepper to Taste

Directions:
Heat olive oil in a non-stick frying pan on medium heat. Add garlic and onion to olive oil and cook until almost caramelized (light brown). Add brussels sprouts and salt and pepper. Stir occasionally. Cover and cook until tender.

Helpful Hint:
My preference is to cut the stem off. I find a wooden spoon works best for this recipe and be careful not to over cook or sprouts will become mushy.

Chocolate Chocolate Chip Protein Pancakes

Ingredients:
4 Egg Whites
1 Whole Egg
1 Scoop Chocolate Protein Powder
1 tbsp Dark Chocolate Chips (70% Dark Chocolate)
Splenda, Ideal or Truvia to taste is desired

Directions:
Whisk whole egg and egg whites together in a bowl. Add other ingredients and combine. Preheat a non-stick skillet sprayed with non-stick cooking spray on low-medium heat. Pour mixture into skillet and cook to desired doneness. For best results, you will want to flip the pancake. Serve with raw nut butter and sugar free syrup.

Helpful Hints:
I would suggest using a whey isolate protein powder because it is higher in protein and lower in carbs than regular protein powder. However, either will work.

Tomato Basil Omelet

Ingredients:
2 tbsp of Diced Canned Tomatoes
2 tbsp of Juice from Can
1/2 cup of Fresh Basil Leaves
1 tbsp of Fresh Rosemary
1-2 Cloves of Garlic
1 tbsp of Olive Oil
5 Egg Whites
1 Whole Egg
Salt and Pepper

Directions:
Mince garlic, chop rosemary and prepare basil leaves. In a medium bowl, whisk together egg whites, egg and tomato juice. Preheat non-stick fry pan with olive oil on medium heat. Add rosemary and cook for 30 seconds. Add tomatoes, garlic and basil. Cook for approximately 3 minutes or until tomatoes are are soft and flavors infused. Add egg mixture to pan, cover with lid and cook until top is fully cooked. (Approximately 6-8 minutes.) Add salt and pepper to taste. Serve with turkey bacon and fruit. Enjoy!

Serves 2.

Protein French Toast

Ingredients:
10 Slices Low Calorie Bread (Nature's Own has several options that are 50-60 calories per slice)
1 Whole Egg
5 Egg Whites
1/2 cup Unsweetened Almond Milk
1/4 cup Vanilla Protein Powder
1/2 cup Ideal No-Calorie Sweetener
1 tsp Vanilla
1 tbsp Cinnamon

Directions:
Preheat skillet on medium-low heat and spray wit non-stick cooking spray. In a large bowl, whisk together egg and egg whites. Add all other ingredients and whisk until combines. Dip slices of bread into egg mixture and cook until golden brown on both sides. Top with  fruit and sugar-free syrup. Enjoy!

Nutrition:

Serving Size: 2 Pieces

Calories: 160

Protein: 16g

Fat: 3.5 g

Carbs: 21g

Coconut Haystack Protein Cookies

Ingredients:

5 oz  Bag Unsweetened Flaked Coconut 
1 cup No-Calorie Sweetener 
1 scoop Vanilla Protein Powder 
1/4 tsp salt 
1 cup Sliced or Chopped Almonds 
5 Egg Whites 
Non-Stick Spray 

Directions: 
1. Preheat oven to 325 degrees and spray 2 large baking sheets with non-stick spray.
2. Spread coconut on baking sheet and toast in the oven until lightly browned. 
3. Transfer the toasted coconut to a large bowl. 
4. Next, lightly toast the sliced/chopped almonds in oven. (The almonds should be toasted just enough to enhance the flavor but not add much color.)
5. While the almonds toast, add the sweetener, protein powder, and salt to the coconut 
and stir until evenly distributed. 
6. Remove the almonds from the oven and let cool. 
7. Stir in almonds and egg whites. Mix until well incorporated. 
8. Use a tablespoon to drop the cookies onto the cookie sheet. 
9. Bake for 20 to 25 minutes. 

Nutrition: 
Recipe makes approximately 20 cookies 
Calories: 56 
Protein: 3 g 
Carbs: 3 g 
Fat: 3 g 

Helpful Hints: 
Be sure to let the toasted almonds cool before you stir them into the batter or they will 
cook your egg whites! These cookies won't spread like normal batter and will retain the shape they were dropped in. 

Chocolate Protein Bars

I love to make my own protein bars because there are no additives or preservatives.  I think you will find they hit the spot for that afternoon sweets craving!

Ingredients:
1 cup Oat Flour
2 scoops Vanilla Whey Protein Powder
1/2 tsp Baking Soda
1/4 tsp Salt
1/2 cup of Splenda (or no calorie sweetener of your choice)
4 Egg Whites
8 oz Berry Flavored Baby Food
3 tbsp Unsweetened Baking Cocoa
4 oz Water

Directions:
1. Preheat over to 350 degrees.
2. Mix dry ingredients together in a large bowl.
3. Mix wet ingredients together, including Splenda, in a medium bowl.
4. Add wet ingredients to dry ingredients and mix well.
5. Spray 8x8 baking dish with non-stick butter spray and add batter to dish.
6. Bake 20-30 minutes in oven or until tester comes out clean.

Makes 16 squares. Serving Size: 2 squares. Must be refrigerated.

Nutrition:
Calories: 96
Fat: 1.4 grams
Carbs: 12 grams
Protein: 10 grams