Good Recipies

Loz

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Hey up lads,

Noticed we didn't have a thread with any recipes e.t.c. So thought I'd share a few with you which I have tried and tested! None of this is my work I've stolen most of the recipes from other sources.

High Protein Strawberry Fudge Bars



Ingredients

100 grams of Quark
50 grams of Whole Earth Peanut Butter
50 grams of Almonds
115 grams of St Ivel Gold lowest fat spread
2 packets of Sugar Free Strawberry Jelly
180 grams of whey protein.

Instructions

Measure the st ivel gold spread, the peanut butter and the quark, then put this in the microwave until they melt nicely. Once out of the microwave, give them a bit of a stir so that they are slightly runny, should be a fairly thick consistency but dont worry.

Place sugar free jelly in bottom of the bowl, chop up your almonds so these two are the first things at the bottom of the bowl.

Then measure the whey, add SOME of the PB Butter and Quark into a bowl then add SOME whey, stir in. Then add the rest of the PB, Butter and Quark then add the rest of the whey and mix in.

Mix this with a wooden spoon.

Put in a tray or bowl in fridge to set and you should get the following (pics to come).

This makes 8 bars in total!

Nutrtional breakdown per 1 bar

Protein - 19.8 grams
Carbs - 3.3 grams
Fats - 8.5 grams.



Pizza Pie

Ingredients

Base
1 cup of wheat bran
½ cup of flour (brown)
½ tsp of baking powder
Large pinch of salt
½ cup water

Filling
450g very lean mince
½ can chopped tomatos
½ onion roughly chopped
½ cup shopped mushrooms
½ green pepper
½ cup of low fat mozzarella
Mixed Italian herbs
2 cloves garlic diced
Tabasco to taste

Instructions
Mix the crust ingredients together well and spread thinly into a pan 20x30 cm spreading a couple fo cm up the side of the pan. Bake by it self in an oven gas mrk 4 for 5 mins.

In a frying pan fry the mince and garlic together until browned, add the rest of the vegetables (apart from the tomato) and fry for a further couple of minutes. Add the tomato and transfer to the crust. Cover in herbs and mozzarella and bake in the oven for 12-14 mins.

Nutrtional breakdown

35g protein,
22 g CHO and
10g fat

4 servings



Chocolate Brownie Cake



Ingredients

150g whole wheat flour
80g maple syrup plus 1 cup of sweetener (1cup of sweetener weighs roughly 30g as i use splenda)
75g cocoa powder
1 Tablespoon baking powder
1/4 tsp salt
3 egg whites or 90ML of LEW
1 tsp vanilla extract
100g applesauce
350g Fat Free Fromage Frais
90g plain WPC80

Instructions

Simply combine all ingredients into one big bowl and mix thoroughly until everything is well combined. Spoon mixture into 9x9 inch square tray and bake at 170c for 25-30 mins or until toothpick in centre comes out clean.

Nutrtional breakdown Per Slice - 4 Slices

430 cals
60g carbs
36g pro
6g fat
6g fibre



If you have any post them and I'll add them to this thread.
 

Loz

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Note that a lot of these fat's are fairly healthy ones and not fully Saturated as they mainly come from nuts e.t.c.
 

jm745

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1 tin of beans
2 slices of bread

Heat up the beans,
toast the bread,
pour beans on the toast,
(apply lea and perrins or cheese if you want),
enjoy :cheesy:.

Joe
 

Paul-M

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that chocolate brownie looks awesome ! and 36g per slice ! the whey i currently take only has 30g per shake, thats awesome !
 

Qwerty123

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Nice one mate for sharing these.

The chocolate cake looks rediculously good!
 
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