Turkey Burgers

This recipe can definitely get scaled down.  

I used 3lb of turkey because my mom went to BJs this week.

Ingredients

Makes 11 3-4oz Turkey Burgers

3lb of 93% Lean Ground Turkey

1c of Liquid Egg Whites

2 Small Onions, Chopped

1/4c of Minced Garlic

Generous Sprinkle of Mrs. Dash Garlic & Herb Seasoning

Method

1. Spray of large pain with non-stick cooking spray.

2. Heat pan to medium.

3. Combine all ingredients in a large mixing bowl.

4. Mix with hands until thoroughly combined.

5. Form softball sized balls in your hands and then flatten them out to patties.

6. Cook for 10-12 minutes, turning every 3-4 minutes.

Nutritional Information

191.5 Calories

8.7 grams of Fat

1.9 grams of Carbs

26.6 grams of Protein

Turkey Meatloaf

Ingredients 
Makes 6 Servings
1 Pound of 93% Lean Ground Turkey
1 Cup of Liquid Egg Whites
1/2 Chopped Onion
1/2 Cup of Chopped Spinach
1/4 Cup of Breadcrumbs or Quick Oats
Generous Sprinkling of Mrs. Dash Seasoning (I used Onion & Herbs)
Dash of Frank's Hot Sauce

Method
1. Preheat oven to 375 degrees Fahrenheit.
2. In a large mixing bowl, mix all of the ingredients together.
3. Spray a 8 inch loaf pan with nonstick cooking spray.
4. Pour the mixture into the pan.
5. Cook for 40-50 minutes.

Nutritional Information Per Serving
160 Calories
6 Grams of Fat 
5 Grams of Carbs
22 Grams of Protein

Sweet Potato Bars

I intended on making Sweet Potato Bread but did not have baking soda so I mixed the ingredients I had on hand and hoped for the best. 

Turned out pretty good! 

Next time I will add a scoop of protein powder to the mixture.

Ingredients
(Makes 16 Servings)
2 cups of Mashed Sweet Potatoes
3/4 cup of Almond Butter
1/4 cup Unsweetened Applesauce
4 Egg Whites
1 packet of Truvia
Sprinkle of Cinnamon
Sprinkle of Ginger

Directions
1. Preheat oven to 325 degrees.
2. Grease a loaf pan with Pam or your preferred oil.  In order to make this more of a "Paleo" recipe, you can use coconut oil or olive oil.
3. Mix all of the ingredients together until smooth.
4. Pour into greased pan.
5. Bake for 40-45 minutes or until a toothpick comes out clean. 
6. Cool, serve, and enjoy!

Nutritional Information
97 Calories
8 grams of Carbs
6 grams of Fat
4 grams of Protein

Greek Yogurt MyoFusion Popsicles

Greek Yogurt Popsicles

Ingredients:

(Makes 12 pops)

1 32 ounce container of nonfat Chobani 

1 scoop of whey (I used Cinnamon Roll Gaspari MyoFusion Probiotic) 

1/4 cup sliced almonds

1 packet of Truvia

Dash of cinnamon  

Method: 

Line a muffin pan with cupcake liners.

Mix all of the ingredients until thoroughly blended.

Freeze overnight.

Nutritional Information:  

70 Calories

4 grams of Carbs

1 gram of Fat

10 grams of Protein

Chocolate Chip Almond Butter Bars

I made these to share with my fellow competitors after Saturday's show. They are so delicious and rich.  This recipe makes 16 bars.  I am not including the nutritional information because this is a special treat that should be enjoyed without worrying about calories.

Ingredients

1 roll of cookie dough

1 14oz can of fat free sweetened condensed milk

1 1/2 cups of preferred nut butter 

Enough mini chocolate to cover the top (~1/2 cup)

Method

Preheat oven to 400 degrees.
Crumble cookie dough & press into an ungreased 9x9 bar pan.
Mix milk & nut butter until smooth.
Spread over the cookie dough.
Sprinkle chocolate chips on top.
Bake for 10-15 minutes.
Let cool. 

Refrigerate for a couple of hours & enjoy!

Dark Chocolate Covered Turkey Bacon

This is not a contest prep treat by any means. I have been having a rough time this week getting into my contest mode. I tweaked my sciatic nerve last week so working out has been difficult. I have not been feeling well since I got home from The Arnold. This week has been emotionally, physically, and mentally draining for me so last night I decided that I was going to make myself a treat to help me get out of this rut. My friend, Sienna, is a really great cook who experiments with different ingredients. For our trip to The Arnold, she made chocolate covered bacon but I do not eat pork so I decided to make my batch with turkey bacon instead.

Ingredients:

8 slices of turkey bacon- I used Roundy's

1 semisweet chocolate bar

Method:

Line a baking sheet with aluminum foil.

Bake bacon according to the directions on the package.

Let bacon cool.

Break chocolate bar into small pieces.

Microwave uncovered for 45 seconds.

Stir.

Microwave until chocolate is melted and smooth for 10-15 second intervals.

Cut bacon strips in half and dip in the melted chocolate.

Freeze for 30 minutes and enjoy!

I put the remaining bacon in a ziploc bag and refrigerated it.

Nutritional Information (16 servings):

47.2 Calories

3.1 grams of Fat

3.9 grams of Carbs

1.3 grams of Protein

Hot Sticky Bun Oatmeal

Ingredients

1/2 cup of water

1/4 cup of quick oats

1/4 cup of raisins (can be omitted for a low carb and calorie meal)

1 tablespoon of almond butter

1 scoop of vanilla whey powder- I used Optimum Nutrition's 100% Whey Gold Standard

Sprinkle of cinnamon

Method

Mix all of the ingredients except the whey in a microwaveable bowl.

Microwave for 1:30 minutes.

Stir in whey.

Enjoy!

Nutritional Information with Raisins

407 Calories

49.4 grams of Carbs

12 grams of Fat

30.2 grams of Protein

Nutritional Information without Raisins

199 Calories

21.2 grams of Carbs

11.8 grams of Fat

27.5 grams of Protein

Total Cost of Ingredients=$37.56

42 oz. (21 servings) Container of Market Pantry Quick Oats $3.44

1lb. (32 servings) Jar of Archer Farms Creamy Almond Butter $4.99

2lb. (28 servings) Container of Optimum Nutrition's 100% Whey Gold Standard$25.99

24oz. Container (17 servings) of Market Pantry California Raisins $3.14

Cost per Serving with Raisins=$1.45

Oats 3.44/21=0.163 ~ 0.17

Almond Butter 4.99/32= 0.155 ~ 0.16

Protein 25.99/28= 0.928 ~ 0.93

Raisins 3.14/17=0.184 ~ 0.19

Cost per Serving without Raisins=$1.26

Oats 3.44/21=0.163 ~ 0.17

Almond Butter 4.99/32= 0.155 ~ 0.16

Protein 25.99/28= 0.928 ~ 0.93

Chocolate Strawberry Protein Pancake

After a couple of days of eating oatmeal mixed with whey, I started to miss my protein pancakes. This morning a made a chocolate strawberry pancake. Below is the recipe. Enjoy!

Chocolate Strawberry Protein Pancake

Ingredients

3/4 cup of egg whites

1/4 cup of quick oats

1/4 cup of sliced strawberries

1 tablespoon of unsweetened cocoa powder

Nonstick cooking spray

Method

Spray a small frying pan with cooking spray and heat on medium.

Blend all of remaining ingredients.

Cook each for for 3-4 minutes.

Nutritional Information

189 Calories

2.5 Fat

20.9 Carbs

23.9 Protein

Valentine's Day Oatmeal

Chocolate covered cherries are one of my favorite types of candies. This morning I decided to experiment with my oatmeal by mixing a 1/4 cup of cherries into it. It was so yummy!

Hope you have a happy and safe Valentine's Day!

Chocolate Covered Cherries Oatmeal

Ingredients

1/2 cup of water

1/4 cup of quick oats

1/4 cup of pitted cherries

1 scoop of chocolate whey- I use Optimum Gold Standard 100% Whey Extreme Milk Chocolate

Method

In a microwaveable bowl, mix water and oats.

Microwave for 1:30 minutes.

Mix whey and cherries into the oatmeal.

Nutritional Information

226 Calories

27.01 grams of Protein

2.86 grams of Fat

22.48 grams of Carbs

Mounds Oatmeal

This dish tastes just like a Mounds candy bar!

Mounds Oatmeal

Ingredients

1/2 cup of water

1/4 cup of quick oats

1 scoop of chocolate whey- I use Optimum Gold Standard 100% Whey Extreme Milk Chocolate

1 tablespoon of coconut oil

Method

In a microwaveable bowl, mix water and oats.

Microwave for 1:30 minutes.

Mix whey and coconut oil into the oatmeal.

Nutritional Information

328 Calories

26.7 grams of Protein

16.8 grams of Fat

17.8 Grams of Carbs

Total Cost of Ingredients

42 oz. (21 servings) Container of Market Pantry Quick Oats $3.44

14 oz. (28 servings) Spectrum Naturals Organic Virgin Coconut Oil $7.74

2lb. (28 servings) Container of Optimum Gold Standard 100% Whey Extreme Milk Chocolate$25.99

Cost per Servings

Oats 3.44/21=0.163 ~ 0.17

Coconut Oil Butter 7.74/28= 0.276 ~ 0.28

Protein 25.99/28= 0.928 ~ 0.93

Total Cost per Serving of Mounds Oatmeal

$1.38

Chocolate Almond Oatmeal

I really enjoy making protein pancakes for breakfast but sometimes I have to change it up. This weekend I made a great tasting oatmeal. Below is the recipe.

Chocolate Almond Oatmeal

Ingredients

1/2 cup of water

1/4 cup of quick oats

1 scoop of chocolate whey- I use Optimum Gold Standard 100% Whey Extreme Milk Chocolate

1 tablespoon of almond butter

Method

In a microwaveable bowl, mix water and oats.

Microwave for 1:30 minutes.

Mix whey and almond butter into the oatmeal.

Nutritional Information

308 Calories

30.2 grams of Protein

11.3 grams of Fat

23.8 Grams of Carbs

Total Cost of Ingredients

42 oz. (21 servings) Container of Market Pantry Quick Oats $3.44

1lb. (32 servings) Jar of Archer Farms Creamy Almond Butter $4.99

2lb. (28 servings) Container of Optimum Gold Standard 100% Whey Extreme Milk Chocolate $25.99

Cost per Servings

Oats 3.44/21=0.163 ~ 0.17

Almond Butter 4.99/32= 0.155 ~ 0.16

Protein 25.99/28= 0.928 ~ 0.93

Total Cost per Serving of Chocolate Almond Oatmeal

$1.26

Slow Cooked Eye of Round Roast

Eye of round is one of the leanest and relatively inexpensive cuts of beef available. Because eye of round is so lean, the best way to cook it is low-temperature roasting. Last night I purchased a 5lb. cut of eye of round and cooked it in my beloved crock pot overnight. Below is the recipe and nutritional information.

Ingredients:

5lb. Eye of Round Roast

1/2 Diced Green Pepper

1/2 cup of Diced Onion

2 tablespoons of Minced Garlic

1 tablespoon of Mrs. Dash Onion and Herb Seasoning

Method:

Place onions, peppers, and 1 tablespoon of garlic in the bottom of the crock pot.

Trim of all visible fat on the roast.

Rub the roast with Mrs. Dash and remaining garlic.

Cook on low for 8 hours.

Nutritional Information for a 4 ounce serving:

170 Calories

2.5 Grams of Carbs

10 Grams of Fat

32 Grams of Protein

Southwest Chipotle Turkey Tenderloins

I highly recommend slow cooking. On Monday, I purchased a slow cooker from Family Dollar for $18 and it is one of the best purchases I have made in a long time.

Last night I made turkey tenderloins and they turned out phenomenal! I have been up since 4:30am listening to my cat pine for a taste! Below is the recipe I used.


Ingredients
1 package of Jennie-O All Natural Turkey Breast Tenderloin
1 tablespoon of Minced Garlic

1 tablespoon of Mrs. Dash Southwest Chipotle seasoning

Method
Rub tenderloins with Mrs. Dash and Garlic.
Cook in a slow cooker on low 7 hours.

Nutritional Information for a 4 oz. Serving

122 Calories

2 grams of Fat

1 gram of Carbs

22 grams of Protein

Blueberry Coconut Protein Pancake

Today's breakfast was a coconut blueberry protein pancake. Here is the recipe.

Ingredients

3/4 cups of Egg Whites

1/4 cup of Old Fashioned Oats

1/4 cup of Fresh Blueberries

1 tablespoon of Coconut Oil

Nonstick cooking spray

Method

Coat a small pan with cooking spray.

Heat the pan on medium.

Blend all of the ingredients together.

Pour into pan.

Cook each side for 3-4 minutes

Nutritional Information

298 Calories

14.8 grams of Fat

20 grams of Carbs

23 grams of Protein