Delicious and Nutritious Recipes

Discussion in 'Health & Fitness' started by zyclon B gas, Nov 10, 2010.

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  1. zyclon B gas

    zyclon B gas sososerious

    Apr 23, 2002
    Here are some recipes I got from Prograde, which are meant to replace those terrible snacks you crave with some nutritious, fat-busting foods that you can make at home and taste just as good - if not better!

    All of these recipes incorporate prograde meal replacement or protein powder. I'm sure you all use your own personal favorite protein or meal replacement, so just go to the prograde website, checkout the nutrition facts, and use the corresponding powder that you use. (I don't buy their protein powder or meal replacement, just their MV, EFA and Workout drink).

    Coffee Lovers Delight With An Iced Raspberry Mocha:

    If you love coffee and want a delicious way to make it nutritious then look no further. This sweet and creamy coffee drink is powered by our protein packed Prograde Lean!

    Brew one cup of coffee (I used Hazelnut, regular is fine, as is decaf), add 4 ice cubes, 1 3/4 scoop Prograde Lean Chocolate Flavor Meal Replacement, 2 tbsp. pecans (or almonds), and a 1/4 c frozen raspberries. Blend. Enjoy

    Easy-To-Make Peanut Butter Banana
    Breakfast Shake:

    ½ a ripe banana (use a very ripe banana for the best banana flavor),
    1 tablespoon natural peanut butter,
    ¾ c. skim milk,
    ½ scoop Prograde Lean Chocolate Meal Replacement.

    Blend. Enjoy!

    Calories: 304
    Fat (grams): 9 grams
    Protein (grams): 19 grams
    Carbs (grams): 37 grams
    Fiber (grams): 5 grams

    If you want more protein and chocolate flavor then use a full scoop of Prograde Lean Meal Replacement. The 9 grams of fat comes from the all-natural peanut butter and consists primarily of healthy polyunsaturated and monounsaturated fats.

    Prograde Coconut Delight:

    1 scoop of chocolate Prograde Lean Meal Replacement
    2 tablespoons of coconut milk
    6 oz. vanilla Greek yogurt

    Blend, and top with shredded coconut flakes.

    Nutrition Breakdown:
    Calories: 295
    Protein: 33 gms
    Carbs: 20 gms
    Fat: 7 gms

    Delicious Chocolate Cherry Bars:


    1 cup of almonds
    3/4 of a cup of dried, unsweetened cherries
    Juice of 1/2 an orange
    1/3 c of Prograde Lean Chocolate Meal Replacement
    1/4 cup of coconut flakes (unsweetened)
    Tablespoon of orange zest (you can omit the orange zest if you’d like- it makes it quite orangey)

    Whisk the ingredients around in the food processor till processed, and all the pieces are uniformly small. Line a bread pan in waxed paper, and press the “batter” in. Once you get the shape, remove from the pan, slice into bars, and ENJOY!!

    This recipe makes approximately 8 bars.

    Nutrition Breakdown Per Serving (2 bars)
    Calories: 224
    Protein: 10 gms
    Carbs: 21 gms
    Fat: 11 gms

    The fat content comes from the almonds which contain healthy fats so don't be afraid of the fat content of these bars. You are consuming healthy fats with these bars.

    Protein Packed Prograde Pumpkin Pie:

    It doesn’t have to be Thanksgiving to enjoy this mouthwatering, metabolism boosting dessert in a glass!

    Put in a blender (or a large mug, if you use an immersion blender):

    1/2 cup canned pumpkin
    1 tsp. ground cinnamon
    2 tbsp. pecans walnuts or almonds
    1/2 c. cottage cheese
    1 scoop Prograde vanilla protein powder (a little more or less to your taste, depending on how sweet you like it),
    3/4 cup COLD water (again, a little more or less, depending on the thickness you prefer-but regardless of thickness preference, MAKE SURE THE WATER IS COLD!).

    Blend, pour into a glass, and enjoy a (seemingly) sinful taste of dessert!
    (Bonus: No need to unbutton your pants after this one!)
  2. zyclon B gas

    zyclon B gas sososerious

    Apr 23, 2002
    Refreshing Cool Yogurt Treat:

    Take a spin in your food processor (or use an immersion blender):

    6 oz. container of plain Greek Yogurt
    1/4 cup of frozen raspberries
    zest from a 1/4 of a lemon (more or less, depending on your preference)
    a sprig of spearmint leaves
    1/2 a scoop of Prograde Vanilla protein powder.

    Nutrition Data:

    Calories: 187
    Protein: 27gms
    Carbs: 17 gms
    Fat: 0 gms

    Eat this as a refreshing, cool yogurt treat, or freeze in a small container for delicious frozen yogurt!

    Tip: For an even more intense citrus punch, as well as more color, use both lemon and lime zest when making this tasty treat!

    You can also use the raspberries as a topping as well.

    Prograde Pancakes:

    Here is a quick and easy pancake recipe that will minimize your blood sugar rise and insulin spikes. It allows you to still enjoy pancakes without the guilt of all those calories being stored as fat.

    2 c. whole wheat flour
    1 scoop Prograde Protein
    3 tsp. baking powder
    2 1/2 c. skim milk
    3 egg whites
    1/4 c. oil
    2 tbsp. wheat germ
    2 tbsp. cornmeal
    4 tbsp. bran

    Heat skillet or griddle to 375 degrees. In large bowl, combine all ingredients. Mix until large lumps disappear. Pour about 1/4 cup batter into hot skillet. Turn pancakes when edges look cooked and bubbles begin break on surface.

    Peanut Butter Ice Cream:

    1 cup lowfat cottage cheese
    1 scoop Prograde Protein Vanilla
    2 Tbsp Natural Peanut Butter
    1/4 cup Almond Milk
    1/4 tsp cinnamon

    Blend ingredients together in a blender until a smooth consistency is reached. Pour into a bowl and place in freezer until frozen to an ice cream consistency.

    Makes approximately 3 servings.

    Nutrition Data per serving:

    Calories: 174
    Protein: 20 gms
    Carbs: 7 gms
    Fat: 7 gms

    Cinnamon is added because research has shown it to be a very good blood sugar controlling spice. Natural Peanut Butter is full of monounsaturated fat, this can help lower total cholesterol and LDL (bad) cholesterol, plus raise HDL (good) cholesterol. If you want a little less peanut butter taste you can use 1 Tbsp of Natural Peanut Butter and it reduces the fat grams by 3 and calories per serving by 24. When the ice cream comes out of the freezer let it sit on the counter for 10 minutes or warm it up slightly. The ice cream will be harder than high sugar, high fat conventional ice cream because it doesn't contain all that excessive sugar and fat.

    Peanut Butter Bars:

    2/3 cup flax meal
    2 scoops Prograde Protein Vanilla
    4 Tbsp Natural Peanut Butter
    1/2 cup Water
    Stevia, to taste (approx: 2tsp)

    Blend ingredients together in a bowl until it becomes a blob of dough. It will be somewhat sticky. Place the sticky dough into a small casserole or baking pan and smooth out into a flat level surface. Then put in the refrigerator to cool or you can freeze them if you prefer. Once cooled or frozen you can cut them up into bars.

    Makes approximately (4) 2in x 4in bars.

    Nutrition Data per bar:

    Calories: 205
    Protein: 18 gms
    Carbs: 7 gms
    Fat: 11 gms

    If you would like a lower calorie bar and maybe less of a peanut butter taste you can modify the ingredients by using 2.5 scoops of Prograde Protein powder, 2 Tbsp natural peanut butter, 1/3 cup of water and 2tsp of Stevia. This will lower the calories per bar by approximately 35 calories, 3 less grams of fat, 1 less gram of carbs and 1 extra gram of protein.

    This recipe is also rich not only in natural monounstaturated fats that can help lower total cholesterol and LDL (bad) cholesterol, plus raise HDL (good) cholesterol, but rich in Omega 3 fats because of the flax meal and Omega 3 fats that flax meal provides. You will consume about 2.5 gms of Omega 3 fats per bar.

    Vanilla Cinnamon Pudding:

    2 scoops Prograde Protein Vanilla
    1/2 tsp cinnamon
    1 tsp Stevia
    Enough water for desired consistency (about 1/4 of a cup)

    Blend Prograde protein powder, stevia and cinnamon ingredients together in a bowl until it mixed well. Add a little cold water and mix it in. Keep adding a tiny amount of water and mixing well until your pudding reaches the consistency that you desire. Then put in the refrigerator to cool. Once cooled then enjoy!

    Nutrition Data per recipe (1 serving):

    Calories: 240
    Protein: 48 gms
    Carbs: 4 gms
    Fat: 2 gms

    Prograde Pineapple Cooler:


    1 Scoop Prograde Vanilla Protein Powder
    ½ cup of fresh pineapple
    1 cup cold water
    Big handful of ice


    For a Colada-like twist, sprinkle with unsweetened flake coconut, or add 2 tablespoons of coconut milk before blending.

    Stick an umbrella in, sip, and enjoy!

    Nutrient Info:

    Calories: 161
    Protein: 24.5 grams
    Carbs: 13 grams
    Fat: 1 gram

    Protein Packed Freedom Cups:

    These protein-packed and festive red, white and blue cups are the PERFECT dessert for any BBQ! Simple to make, with a smooth, decadent, creamy center layer, will make you think you’re cheating!

    First, make your layers:

    Red Berry layer:
    1 cup fresh, rinsed, hulled Strawberries
    3 dried, unsweetened Dates

    White Cream layer:
    1-6 oz. container of Plain Greek Yogurt
    ½ Scoop Prograde Vanilla Protein Powder
    ¼ cup Unsweetened Almond Milk (can be found typically in the “Organic” section of most grocery stores)

    Blue layer:
    ¾ cup washed Blackberries
    ¼ cup washed Blueberries
    3 dried, unsweetened dates

    Reserve an additional 3/4 cup of blueberries to top the dessert cups.

    Blend all the layers with a blender or Magic Bullet separately. Carefully spoon each layer equally into 3 clear cups, starting with the Red Berry Layer, then the White Cream layer, then top with the Blue Layer. Fill to the top of the cup with the blueberries.

    Then, for an added festive look, top each with a candle or a sparkler (careful if you choose to light them, especially with children!).

    Makes three cups.

    • Berries should be fresh, not frozen, to maintain the stability of each fruit layer.

    • While the dates increase the carbohydrate content, if you buy the unsweetened dried variety at a Natural Foods Store, this will bring the carb count down. They’re important to help stabilize each berry layer, so they will stay three separate layers, as opposed to running and settling together.

    • To the White Cream center, you can add light-colored nuts (such as cashews) before food processing (whereas a darker-colored nut like almonds would change the white center to a brownish). You can also add unsweetened coconut and/or coconut milk instead of the almond milk.

    • These are best made in advance, so the layers have a chance to really set in the fridge.

    Nutritional Info Per 1 cup: Makes 3 cups/servings

    Calories: 150
    Fat: 1 gm
    Carbs: 27 gms
    Protein: 8 gms
  3. zyclon B gas

    zyclon B gas sososerious

    Apr 23, 2002
    Protein Popsicles:

    - First, take a handful of frozen or fresh cherries: approximately 1/2 a cup (or whatever berry or fruit you happen to have on hand)
    - 1-6oz. container of Greek Yogurt (your flavor of choice)
    - 1 scoop of Prograde Vanilla Protein Powder
    - 1 handful of chopped peaches: approximately 1/2 a cup

    Reserve a few chunks of the fruit on the side

    Blend the yogurt, Prograde Protein Powder, and rest of the fruit till smooth.

    Next, drop the reserved fruit into whatever popsicle containers you have (I used the plastic kind you buy at the grocery store for $1)

    Pour the yogurt mixture in over the fruit, and freeze till solid.

    Nutrient Breakdown:

    Calories: 238
    Protein: 28 grams
    Carbs: 33 grams
    Fat: 0 grams

    Delicious Almond Crepes:


    Pre-heat oven to 400 degrees and mix:
    • 4 eggs
    • 1/8 c. agave nectar
    • 1/4 c. applesauce (unsweetened)
    Set aside when blended well.

    Next, take a 1/3-cup measuring cup, pour into it one 1/2 scoop Prograde Vanilla protein powder, then top off the protein powder in the measuring cup with almond flour.

    Dump this first 1/3 c. measuring cup (filled partially with protein powder and partially with almond flour) into a separate bowl. To that, add:
    • 1 2/3 cup almond flour
    • 1/4 tsp baking powder
    • 1/3 tsp salt
    Mix dry ingredients into the wet, whisk till you get a thick batter, drop onto an ungreased cookie sheet (1-2 tbsp per crepe) with a tablespoon, and bake.

    No need to flip, they will bake perfectly! Take them out when fully cooked, about 7-8 minutes. Put on a plate, add Greek yogurt (in the flavor of your choice-vanilla works great) in a line down the middle. Roll snugly, with the seam facing down onto a plate.

    Separately, microwave a handful of berries of your choice with 1 tbsp. agave, or just leave unsweetened. Microwave for 35 seconds till soft, and spoon your berry mixture over the rolled and filled crepe.

    This recipe makes about two dozen creps

    Nutrient Profile: (per crepe)

    Calories: 67
    Protein: 4 gms
    Carbohydrates: 3 gms
    Fat: 5gms

    Cool Summertime Lemon Cookies:

    In a food processor, add:

    • 1 scoop Prograde vanilla protein powder
    • 1 1/2 cups raw unsalted almonds
    • Zest and juice from one whole lemon (TIP: Roll the lemon first to get the most juice from it)
    • 1 tablespoon water

    Process till 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.

    Nutrient Breakdown per cookie

    Calories: 100
    Protein: 5 grams
    Carbs: 3 grams
    Fat: 7 grams

    Delicious Cinnamon Cake With Fresh Berry Sauce:

    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
    • 1 tsp. ground cinammon
    • 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 If it's still slightly "wet," cook longer, going a few seconds at a time so it doesn't get tough or overcooked.

    Remove from microwave safe dish, put onto a plate, pick a handful or berries, microwave the berries for 45 seconds till soft and mushy, and pour over the top of the cake like a sauce. ENJOY!!!

    Makes 2 servings.

    Nutrient Breakdown per serving: (2 servings)

    Calories: 273
    Protein: 17.5 grams
    Carbs: 34 grams
    Fat: 7.5 grams

    Amazing Cinnamon Apple Pancakes:

    • 1-1/2 c. gluten-free pancake mix
    • 1 egg
    • 1/4 scoop Prograde Vanilla Protein Powder
    • 1 tbsp unsweetened applesauce
    • 3/4 c. almond milk (rice, skim, lactose-free, soy will work as well)
    • 1/2 tsp. ground cinnamon

    Incorporate all ingredients until the batter is mixed well. On a 350 degree oiled griddle or frying pan (Non-stick spray, or a light coating of vegetable oil just rubbed around the griddle with a paper towel), pour the pancake batter in typical pancake size and shape on the pan.

    While they’re cooking, peel and dice an apple, and drop a few on top on the pancake before you flip it. Brown on both sides, and serve.

    This recipe makes about 10 pancakes.

    Nutrient Breakdown: (per pancake)

    Calories: 104
    Protein: 3 gms
    Carbohydrates: 2 gms
    Fat: 0.5 gms

    Prograde Chocolate Covered Almond Truffles:

    2 tbsp chocolate protein powder
    1 c. unsalted, natural (skin-on) almonds (reserve 8-10 in addition to this on the side. Cut or crack these into large chunks to embed within your truffle)
    1 tbsp. coconut oil
    2 tbsp. unsweetened coconut, shredded
    2 tbsp. agave
    6 tbsp. water

    Blend in magic bullet or immersion blender till a firm batter forms, and it becomes small and uniform. Place in a bowl covered in the freezer for 1 hour. Remove, roll mixture around 1 large chunk of the reserved almonds, into balls using a teaspoon measure, and put back in the freezer for another 10-20 minutes.

    On a double boiler, melt down 1 bar dark chocolate (highest percentage cacao you like) till smooth and liquid. Using a toothpick, dip each truffle round into the melted bar, set back in fridge in mini muffin tins till ready to serve.

    Makes 20

    Nutrition Facts: (per 1 truffle)

    Calories: 75
    Protein: 2.5 gms
    Carbohydrates: 4gms
    Fat: 5.5gms

    Prograde Orange Truffles:

    2 tbsp orange protein powder
    1 c almonds
    1 tbsp coconut oil
    Juice and zest of 1/2-1 whole lemon (depends on how citrusy you like your truffles)
    2 tbsp agave
    6 tbsp water

    Blend in magic bullet or immersion blender till a firm batter forms, and small and uniform. Place in a bowl covered in the freezer for 1 hour. Remove, roll in balls using a teaspoon measure, and put back in the freezer for another 10-20 minutes.

    On a double boiler, melt down 1 bar dark chocolate (highest percentage cacao you like) till chocolate is smooth and liquid. Using a toothpick, dip each truffle round into the melted bar, set back in fridge in mini muffin tins till ready to serve.

    -Note: If you need more liquid (depending on how much lemon juice you use), add moisture by adding water, 1 tablespoon at a time.

    Makes 20.

    Nutrition Facts: (per 1 truffle)

    Calories: 55
    Protein: 2 gms
    Carbohydrates: 3.5gms
    Fat: 4gm
  4. zyclon B gas

    zyclon B gas sososerious

    Apr 23, 2002
    Prograde Orange Cranberry Muffins:

    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 orange protein powder
    • 1/2 c dried unsweetened cranberries

Add dry ingredients to wet, mix well, and drop into well-sprayed (non-stick spray) muffin pans (or use muffin tins). 
Bake at 350 for about 15-20 minutes, or ’till a toothpick comes out clean. Let cool completely before enjoying.

    Makes 1 dozen

    Nutrition Facts: (per 1 muffin)

    Calories: 182
    Protein: 5 gms
    Carbohydrates: 27 gms
    Fat: 6 gms
  5. DahStoryTella

    DahStoryTella knowledge of self

    Oct 2, 2009
    Props on this thread. Interesting.

    JASON ANTHONY White Devil

    Mar 10, 2010
    I want to try the pumpkin pie drink.

    Don't the nuts make the texture kind of... strange?
  7. zyclon B gas

    zyclon B gas sososerious

    Apr 23, 2002
    nah. gives it a crunch. if you've never had pumpkin pie with nuts in it, i feel bad for you.

    JASON ANTHONY White Devil

    Mar 10, 2010
    Never have. I like it smooth.
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