Annette and Jan's Sopapillas

This isn't a picture of the actual recipe below.

I don't know who Annette and Jan are. They are friends of my coworker who gave me this recipe... :)

Ingredients

• 2 cans crescent rolls (not jumbo)
• 1.5 cups sugar
• 8 oz cream cheese
• 1 tsp vanilla
• 1 tsp cinnamon
• 1 stick of butter

Procedure

1. Put first can of rolls on baking dish. Make sure perforations are closed.
2. Mix 1 cup of sugar with vanilla and cream cheese. Spread over rolls.
3. Open second can of rolls and put on top the ones that have cream cheese on them, sealing the perforations.
4. Melt butter and pour on top.
5. Mix remaining 1/2 cup of sugar with 1 tsp cinnamon. Sprinkle over the sopapillas.
6. Bake in oven for 30 minutes at 350 degrees.

Nutritional Info

Oye vé... I'm not even going to bother! Ok, ok... I'm neurotic. 4 g protein, 50 g carbs (almost all sugar), 28 g fat, 457 calories... for a single serving (recipe makes eight).

Notes

I haven't actually tried these yet, but my coworker assures me that they are awesome.

Sludging it up

Head SciVation dude demonstrating how to make sludge.

I made (SciVation) sludge for breakfast this morning. It's really thick. Every spoonful took a decent amount of time to eat. It's pretty delicious though. I thoroughly enjoyed every single bite. I highly suggest trying this.

Although I didn't use blueberries this morning, I'm including them in the recipe. I made some other modifications to the recipe as well.

Ingredients

• 1.5 scoop (SciVation) vanilla whey
• 2 tbsp (32 g) all natural almond butter
• 1 tbsp sugar free, fat free chocolate pudding mix
• 1/2 tbsp (Ghirardelli) unsweetened cocoa powder
• 2 tsp (2 packets) Splenda
• 1/2 cup frozen blueberries (thawed)
• skim milk

Procedure

1. Mix all the powders in a small bowl.
2. Mix in the almond butter with little splashes of milk until you have very very thick sludge.
3. Mix in the blueberries.
4. Put in freezer for a few mins.

Nutritional Info

	protein	carbs	fat	calories
totals	40.0	27.18	22.15	391
almond butter	4.5	6.4	17.7	190
whey	33.0	1.5	3.0	108
pudding	0.0	6.18	0.0	27
cocoa powder	0.0	1.5	0.75	8
milk	2.2	3.1	0.2	23
blueberries	0.3	8.5	0.5	35

Notes

Next time, I'm going to try to cut the calories by only using 1 tbsp (16 g) of almond butter.

The original recipe calls for 1 scoop of protein, but I always like adding a bit more.

Healthy Cheesecake / Mousse

This is another oldie, but goodie. I perfected this recipe in college, but then lost it and forgot how to make it. The recipe posted below is my best guess...

Ingredients

• 1 cup cottage cheese (low fat or non fat)
• 1 tbsp sugar free, fat free pudding mix
• 1 scoop vanilla whey protein powder
• vanilla extract (couple drops)
• coconut extract (couple drops)
• Splenda (optional, to taste)
• 1/2 cup thawed frozen strawberries

Procedure

1. Put everything in a mixing bowl.
2. Go sparingly with the extracts.
3. Blend until silky smooth using a hand blender.
4. Put fruit on top and put in refrigerator.

Nutritional Info

	protein	carbs	fat	calories
totals	52.5	26.28	3.9	359
cottage cheese	28.0	6.1	2.3	163
whey	24.0	4.0	1.5	130
pudding	0.0	6.18	0.0	27.0
strawberries	0.5	10.0	0.1	39.0

Notes

For pudding mix flavor, I use cheesecake or white chocolate.

You can add unsweetened cocoa powder to make it chocolate, but then you need to add extra sweetener or it will be bitter.

Instead of using the extracts and Spenda, you can use a couple squirts of Davinci or Torani sugar free syrups.

Using a hand blender is a chore. It's too thick to do in a blender. Maybe a food processor would work better?

Gooey Protein Cake (aka Protein Brownie)

JACKPOT!! Congratulations, you have found the greatest health food recipe of all time.

Full credit goes to this blog post for the original recipe. I have modified it slightly, thus getting different macro nutrient counts.

I can't believe how good this is. I just ate 50g of protein and I'm craving more. It is absolutely delicious.

Oh and get this... it only dirties one bowl and spoon, and takes less than 5 minutes to make. Yeah, greatest health recipe ever.

Ingredients

• 1 scoop vanilla protein powder (whey)
• 1/2 tbsp unsweetened cocoa powder
• 1 tbsp sugar free, fat free chocolate pudding mix
• 1/2 tsp baking powder
• 2 tsp Splenda (2 packets)
• 1/4 cup water

Procedure

1. Mix all the ingredients (except the water) in a microwave safe bowl.
2. Mix the water in slowly so the mixture doesn't clump. Add just enough water to have a thick brownie-like batter.
3. Zap in the microwave on high for 1 to 1.5 mins.
4. Turn the container over and give it a good knock and the cake/brownie should plop right out.

Nutritional Info

	protein	carbs	fat	calories
totals	22.0	9.2	2.75	142
protein powder	22.0	1.0	2	108
cocoa powder	0.0	1.5	0.75	7
pudding mix	0.0	6.7	0.0	27

If an ingredient isn't listed in the table, it's because it has no calories.

Notes

Notice the gooey center in the picture? That is the best part. Do not overcook it or your won't get that gooey center!

I used Optimum Nutrition 100% Whey French Vanilla Creme. SciVation Chocolate Whey is supposed to be very good for this recipe also.

Update: I use Scivation vanilla whey now and the nutritional information has been changed to reflect that.

If you use chocolate whey, you don't have to use the cocoa powder.

The original recipe calls for 1 tsp on olive oil. I made it with and without and couldn't tell a difference. 1 tsp of olive oil has 4g of (good) fat and 40 calories.

Add a squirt or two of sugar free flavored syrups (Davinci or Torani) for extra awesomeness. I have hazelnut and caramel coming in the mail, I'll let you know how it goes. If you use these syrups, you should probably cut back on the Splenda (unless you want it really sweet).

I can't stress enough not to overcook it. You don't want it dry, you want it moist and delicious.

Taste it... then look at the nutritional info... your mind will boggle.

Chicken Stir Fry

So simple to make and so damn good. It totally satisfies my "Chinese takeout" craving, but doesn't completely destroy my body.

Ingredients

• half chicken breast (roughly 4.5 oz)
• 1 cup broccoli
• 1/4 onion
• 2 tbsp House of Tsang Szechuan Spicy Stir Fry Sauce

Procedure

1. Bake or grill the chicken, very light marinade optional.
2. Cut onion into slices. Cut broccoli into bite sized pieces.
3. Spray Pam in frying pan, throw in the veggies, cover with a pot lid, stir occasionally.
4. Cut up the chicken into bite sized pieces.
5. When the veggies are done cooking, toss in the chicken and the sauce, stir until fully coated.

Nutritional Info

	protein	carbs	fat	calories
totals	33.9	24.2	4.2	266
chicken	29.5	0.0	1.6	141
broccoli	3.8	9.1	0.5	46
onion	0.6	7.1	0.1	29
Tsang sauce	0.0	8.0	2.0	50

Notes

I usually marinate the chicken with Central Market Teriyaki Marinade. It's organic and very low calorie (15 per tbsp) and most of it runs off the chicken anyway.

I like broccoli. I usually use more than a cup. The listed nutritional info is for 1.5 cups.

Obviously, the bad stuff are the sauces which are mostly sugar, but it's only 6g total if you don't marinate the chicken (just use salt, garlic powder, pepper, onion powder).

Hole in the Head

That's what Aimee calls it anyway.

Ingredients

• 1 slice 100% whole wheat bread
• 1 large whole egg

Procedure

1. Make hole in the head, err, bread.
2. Toast one side of bread in frying pan with a little Pam.
3. Flip bread over, put egg in hole.
4. Let egg cook for a while, then flip the entire thing over.
5. Let cook until yoke is desired consistency.

Nutritional Info

	protein	carbs	fat	calories
totals	10.0	20.0	6.0	170
bread	4.0	20.0	2.0	100
egg	6.0	0.0	4.0	70

Notes

I use my fingers to pinch a hole in the bread, but I imagine a cookie cutter works better.

I like my yoke a little runny.

I top mine off with hot sauce (Cholula).

Caesar Chicken Wraps

Salad dressing is usually extremely bad for you (creamy blue cheese, ranch, Caesar), but I found some yogurt based salad dressing that is really good. Thus this recipe resides in my "healthy" stash.

Ingredients

• 1/2 chicken breast
• 1 tbsp Caesar dressing
• 1 whole wheat tortilla (burrito sized)
• shredded lettuce

Procedure

1. Bake the chicken breast with some light seasoning. I use cracked salt, cracked pepper and garlic powder.
2. Chop the chicken and let cool. I shove it in the freezer for 5 minutes because I'm impatient.
3. Toss chicken, a handful of lettuce and the Caesar dressing in a mixing bowl.
4. Heat the tortilla on both sides in a frying pan. Don't use oil or anything.
5. Dump the chicken/lettuce/dressing mix onto the tortilla and wrap it up!

Nutritional Info

	protein	carbs	fat	calories
totals	35.5	29.5	7.9	299
chicken	29.5	0.0	1.6	141
dressing	0.5	1.5	3.2	40
tortilla	5.0	25.0	3.0	110
lettuce	0.5	1.6	0.1	8

Notes

The dressing I use is yogurt based and made by Bolthouse Farms. It's good stuff; no preservatives or added sugar.

Use 100% whole wheat tortillas. Note that "wheat" nor "whole wheat" is the same as "100% whole wheat". If you're unsure, just use these.

Breaded Chicken

Ugh, processed flour! It's not as much as you think though. See the nutritional info and notes section.

Ingredients

• chicken breasts
• flour
• 1 whole egg
• splash of milk
• breadcrumbs
• tomato sauce (optional)

Procedure

1. Beat the egg and milk in a mixing bowl like you're going to make scrambled eggs.
2. Dry the chicken breasts with some paper towels.
3. Cut the chicken breasts in half (like you're flaying) so you have thin chicken breasts.
4. One half-breast at a time, roll in the flour, dunk in the egg, and toss in the breadcrumbs
5. Bake for 15 mins at 350 degrees.
6. Optionally serve with 1/2 cup tomato sauce poured on top.

Nutritional Info

	protein	carbs	fat	calories
totals	37.0	33.9	4.9	341
chicken	29.5	0.0	1.6	141
flour	0.5	3.8	0.0	18
egg	1.0	0.1	0.8	12
breadcrumbs	4.0	20.0	1.5	110
tomato sauce	2.0	10.0	1.0	60

Notes

See? It's not a carb overload. In fact, the protein to carb ratio is over 1

When I make this recipe, I use 3 whole chicken breasts, which makes 6 servings total. I estimate 1/4 cup of breadcrumbs for each serving. 1 egg easily covers all 6 servings (I even have to throw away left over egg). I estimate that 1/4 cup of flour covers all 6 servings.

Use organic tomato sauce. I know, I know... it's literally twice the price... but it has a third of the sugar! HEB tomato sauce has 6g sugar vs only 2g sugar for Central Market organic.

Oatmeal "Bodybuilder" Pancakes

Here's my take on the ole bodybuilder pancake recipe. This recipe has been around for years, and I actually used to make it back in college (5 years ago), but I just recently rediscovered it when reading Tom Venuto's book.

Ingredients

• 1/2 banana
• 1/4 cup oatmeal
• 1 whole egg
• 2 egg whites
• 2 oz applesauce
• 1 tbsp almond butter (optional)
• cinnamon (optional)

Procedure

1. Mix all ingredients in mixing bowl until you have a pancake batter like consistency.
2. Pan fry it like pancakes. Best makes 3 smallish pancakes.

Nutritional Info

With the almond butter...

	protein	carbs	fat	calories
totals	44.5	47.8	16.4	508
banana	0.9	19.5	0.3	76
oatmeal	2.5	14	1.5	75
whole egg	6.3	0.4	5.0	74
egg whites	7.2	0.5	0.1	34
applesauce	0.1	6.4	0.0	24
protein powder	24.0	4.0	1.5	130
almond butter	3.5	3.0	8.0	95

Without the almond butter...

	protein	carbs	fat	calories
totals	41.0	44.8	8.4	413

Notes

I like to use frozen bananas that I then thaw in the microwave. That way they are very mushy and mix easily.

The oatmeal shouldn't be "instant" oatmeal. In fact, you should never eat that stuff. Regular or "quick" is ok.

The applesauce should of course be all natural without any sugar added. The reason for the applesauce in this recipe is to make the pancakes more moist.

Protein Smoothie

This is what I'm drinking these days. It's a refinement of my all natural smoothie with more protein. It's delicious. It tastes more indulgent than healthy.

Ingredients

• 1 frozen banana
• 4 oz lite vanilla yogurt
• 1 tbsp all natural almond butter
• 1 scoop vanilla protein powder
• 3-4 ice cubes
• 4-6 oz water

Procedure

1. Blend until smooth.

Nutritional Info

	protein	carbs	fat	calories
totals	34.0	46.0	9.5	385
banana	1.5	31.0	0.5	120
yogurt	5.0	10.0	0.0	60
almond butter	3.5	3.0	8.0	95
protein powder	24.0	2.0	1.0	110

Notes

I use Dannon Lite & Fit for the yogurt. It doesn't have high fructose corn syrup and has little sugar in general. Also, they come in nice 4 oz containers.

I mostly use ON (Optimum Nutrition) 100% Whey French Vanilla Creme for the protein powder, but other flavors work well also.

Sometimes instead of using a full frozen banana, I use half and mix in some other kind of fruit. Half a frozen peach works well.

I drink this first thing in the morning and after workouts because of the high amount of simple carbohydrates.

Potato, Potatoe

Baked Red Potatoes

I used to think potatoes were bad for you (i.e. a high GI food) but my new idol Tom Venuto eats them, so now I eat them again. Here's my recipe.

• 2 or 3 medium red potatoes
• Pam
• fresh cracked pepper
• fresh ground sea salt
• garlic powder
• onion powder

Leaving the skin on, cut the potatoes into bit sized chunks. Put a thin coating of Pam on them and toss in a mixing bowl with the spices. Cook in (toaster) over at 350 degrees for 30 to 40 minutes.

The outside should be a little tough or chewy, but the inside should be like mashed potatoes.

Baked Sweet Potatoes (Yams)

Ok, I know sweet potatoes are a great carb source (i.e. a low GI food). Here's my recipe for them

• 1 large sweet potato or yam
• Pam
• 1 tbsp brown sugar
• cinnamon

Cut the sweet potatoes into bit sized chunks (leaving the skin on). Put a thin coating of Pam on them and toss in a mixing bowl with the sugar and cinnamon. Cook in (toaster) oven at 350 degrees for 20 minutes, then finish them off on the grill (or toast) setting for 10 minutes.

These should come out with the skin a little chewy, but the potato part very very soft (like melt in your mouth).

Seared Scallops

Photo from Google Images

These are healthy, delicious and super easy to make. For best results, use "dry" scallops. I actually use the frozen sea scallops in a bag from Costco. They turn out pretty good.

Procedure

1. Dry the scallops with a paper towel. The drier, the better.
2. Spray some Pam into a pan and turn on high heat.
3. Season the scallops. I spray them with a little Pam and sprinkle garlic powder, sea salt and (a little) cracked pepper on them.
4. Place them in the pan one by one, not touching. Do not move them at all.
5. Let cook for 2 minutes, flip them over, and cook for two more minutes.
6. I eat them straight out of the pan. :D

Notes

There are a couple of tricks to searing scallops...

1. You have to dry them as much as possible and cook on high heat; you don't want your sear to turn into a soup.
2. Do not move them once they are placed in the pan; this will ruin the burnt crustiness.
3. Do not overcook them; they are supposed to be rare in the middle.

Red Tortilla Soup

This is a modified version of Spicy Tortilla Soup by Becky Bradshaw of Bedford, Texas.

Ingredients

• 1 HEB rotisserie chicken (I like honey mesquite flavor)
• 1 large yellow (sweet) onion
• 1-2 tablespoons vegetable oil
• 8-12 corn tortillas, coarsely chopped
• 6 cloves garlic, minced
• 1 tablespoon fresh cilantro, chopped
• 2 cans (10 3/4 oz) tomato puree (or sauce)
• 2 quarts low sodium chicken broth
• 1 tablespoon ground cumin
• 1-2 tablespoons chili powder
• 1 teaspoon cayenne powder
• 2 bay leaves

Procedure

1. De-bone chicken, shred it up kinda with your hands, set aside.
2. Coarsely chop the corn tortillas. I usually just cut them into strips like 2 inches long and 3/4 inches wide. Set them aside.
3. Make a puree out of the onion by chopping it up and blending it with some of the chicken broth. Put it aside.
4. In a very large pot, sautee the garlic and cilantro in the vegetable oil. Try to go easy on the oil cuz it has a lot of fat.
5. Dump in all the chicken broth.
6. Dump in the onion puree.
7. Dump in the shredded chicken.
8. Dump in the chopped tortilla.
9. Dump in the tomato puree.
10. Dump in all the herbs and spices.
11. Bring to boil, reduce heat and let simmer until the tortilla pieces kind of break apart and thicken the soup.

This is an awesome recipe if you can get it to come out well... :) It tastes so damn good! The trick is getting the right amount of herbs/spices/tortilla for your tastes. It's easy to do that since it's a soup. Just start small and keep adding and tasting.

The really great thing about this recipe is that it's not bad for you at all. Check out the ingredients. It might be a little carby, but at least the fat is really low.

All Natural Smoothie Recipe

Ingredients

• small (6 oz) Yoplait Light
• 6 oz skim (fat free) milk
• teaspoon natural peanut butter
• one frozen banana (ripe)

Procedure

1. Put frozen banana in blender.
2. Dump in yogurt.
3. Measure skim milk in empty yogurt container, dump in blender.
4. Put in peanut butter.
5. Blend till smooth.

The flavor of yogurt largely determines what this is going to taste like. I like strawberry cheesecake, white chocolate raspberry, mixed berries, or vanilla.

This is so easy to make, tastes great, and isn't bad for you. It's very (simple) carb heavy, so I tend to eat it after working out.

If you're looking for protein, substitute pasteurized egg whites for the skim milk.

Vietnamese Pork Chops

I eat these all the time in restaurants, so I figured I should learn how to make them in order to save a few bucks. It's very easy anyway.

Ingredients:

• 4 thinly sliced pork chops with bone
• 4 tbsp fish sauce
• 2 tbsp sugar
• 2 tbsp vegetable oil
• some chopped green onion (chives)
• some minced garlic (1-2 tbsp)

Instructions:

1. mix sugar and fix sauce in small bowl
2. mix in garlic, green onion and vegetable oil into fish sauce sugar mixture
3. put pork chops and fish sauce mixture into freezer bag, mix around
4. let marinate for a few hours
5. grill or pan fry pork chops

It's a popular recipe that is repeated more than a few times on the web. Some experimentation might be needed to taylor the salty/sweetness to your individual taste.