Friday, September 20, 2013

Gainer's Gourmet, Part Five













SNACKS and STUFF

Protein Bar Recipes:
http://www.proteinpow.com/2013/02/the-protein-protein-bar-recipes-ebook.html#uds-search-results
Bacon & Chili Dark Chocolate Protein Bars?




Bigger Body Bars

1 cup Apple Juice Concentrate (the frozen stuff)
1/2 cup Butter, softened
1 tsp. Vanilla
3 eggs
2 cups Whole Wheat Flour
1 cup Raw Wheat Germ
1/2 tsp. Baking Powder
1/2 tsp. Baking Soda
1 cup Sunflower Seeds
1 cup Pecans, chopped
1 cup Raisins
1 cup Dates, chopped

1) Blend juice, butter, vanilla and eggs.
2) Sift together the flour, wheat germ, baking powder and soda.
3) Add remaining ingredients and mix well.
4) Press into a buttered 9x13 inch glass oblong pan.
5) Bake at 350 degrees about 30 minutes, until top is golden brown.
6) Refrigerate to keep fresh.

12 bars, each containing about:

Calories - 437
Protein - 11
Carbs - 53
Fat - 24


Energy Bars

1 cup Peanut Butter
1 cup Honey
1 cup Protein Powder
3 cup Raw Wheat Germ

1 and only) Mix it all together and press into a glass oblong pan or a Tupperware dish with a lid, refrigerate and enjoy.

15 squares, each containing about:

Calories - 307
Protein - 15
Carbs - 42
Fat - 78


Date Bread

1.5 cups Boiling Water
2 cups Dates, chopped
4 cups Whole Wheat Flour
2 tsp. Baking Soda
2 Eggs
3 tbsp. Butter, melted
1 cup Honey
1 tbsp. Vanilla
1 cup Pecans, chopped

1) Pour boiling water over dates and let them sit for 30 minutes.
2) Stir together flour and baking soda.
3) Stir together eggs, butter, honey and vanilla.
4) Add date mixture, stir well.
5) Add pecans, stir well.
6) Bake in a buttered 9x13 inch glass oblong pan at
325 degrees for about 45 minutes.

15 pieces, each containing about:

Calories - 304
Protein - 5
Carbs - 58
Fat - 7


Bran Banana Bread

1 cup Whole Wheat Flour
1 cup Unbleached White Flour
1 tsp. Baking Soda
1/2 tsp. Salt

1/2 cup Soft Butter
3/4 cup Honey
2 Eggs

2 large Bananas, mashed
1.5 cups Bran (or Bran Cereal)

3/4 cup Pecans, chopped
3/4 cup Raisins

1) Sift first four ingredients together in a large bowl.
2) Stir honey and butter together, add eggs, stir well.
3) Mix bananas and bran together well.
4) Add honey mix and banana mix to flour mix and stir well.
5) Add pecans and raisins.
6) Bake in a buttered and floured loaf pan
at 350 degrees for 50-60 minutes.

10 slices, each with about:

Calories - 433
Protein - 10
Carbs - 77
Fat - 15


Rice Salad

1 cup Uncooked Rice
3 Hard-boiled Eggs
3 Celery Stalks
1 Green or Red Bell Pepper
1 Bunch Green Onions
1 3oz. jar of Spanish Olives
1 small can Sliced Black Olives
1 tbsp. Parsley
1/2 cup Mayonnaise

1) Cook rice until just tender.
2) Chop the eggs, celery, bell pepper, green onions, olives and parsley.
3) Mix everything together in a large bowl and refrigerate until well chilled.

5 servings, each with about:

Calories - 371
Protein - 8
Carbs - 29
Fat - 26


Beet & Carrot Casserole

3 large Beets
1/2 lb. Carrots
5 tbsp. Butter
1.5 bunches Green Onions, chopped
3 Garlic Cloves, minced,
1/2 lb. Cheddar Cheese, grated

1) Steam beets whole (scrub them clean first, and cut off the ends) for about 15 minutes.
2) Add carrots (scrubbed, with ends removed) and steam both just until a fork will penetrate.
3) Saute onions and garlic in butter until onions become very limp.
4) Grate the carrots and beets into an oblong pan, keeping the two separate until mixing time.
5) Add onion and butter mixture.
6) Toss all together to coat, and top with cheese.
7) Broil until cheese is golden brown.

6 servings, each with about:

Calories - 302
Protein - 12
Carbs - 14
Fat - 23


Beano Burritos 

1 tbsp. Butter 
1 Onion
1 can Vegetarian Refried Beans
1/2 cup Rice
1/4 cup Salsa
1 Tomato, chopped
1 cup Cheddar Cheese, grated
6 Flour Tortillas

1) Saute onion in butter until limp, about 3 minutes
2) Add beans, rice, salsa and tomato. Heat and stir.
3) Heat tortillas one at a time in a large skillet.
4) Put a couple of spoonfuls of the beans down in the middle,
top with cheese and roll up. Keep warm in the oven until all are done.

6 burritos, each with about:

Calories - 245
Protein - 10
Carbs - 34
Fat - 9


Power Pancakes

Regular Pancake Mix for 4 servings
1/4 cup Sunflower Seeds
1/4 cup Raisins
1/3 cup Oats
1/2 cup Wheat Germ

Topping:
2 Bananas, mashed
1/4 cup Honey
1 tbsp. Jam

1) Prepare mix according to directions.
2) Add the rest and mix well.
3) Grill
4) Mash topping ingredients together.

2 servings, each with about:

Calories - 747
Protein - 21
Carbs - 137
Fat - 18




















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