Awesome recipes!!
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evansss
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The Pump Apple Pie
Makes one 9 inch pie
1 pump pie crust (see below)
2 firm baking apples such as granny smith or golden delicious peeled, cored and slices
2 softer apples such as Mcintosh ida reds or pippins, peeled, cored sliced
1 cup apple cider
1/4 cup water
1/2 teaspoon ground cinnamon
2/3 cup vanilla whey powder
2 teaspoons fresh lemon juice optional
1 teaspoon finely chopped lemon zest optional
1/3 cup old-fashioned rolled oats (not instant)
3 tablespoons sliced almonds
Preheat the oven to 375ºF. with the rack in the lower third of the oven. Bake the pie crust, already pressed into a shallow (standard) 9 inch pie plate for about 5 minutes until dry to the touch. cool on a write rack while you prepare the filling. Do not turn of the oven unless you plan to finish the pie later. In a large nonstick skillet, cook the apples,cider and water and bring to a simmer over medium-high heat. Add the cinnamon, partially cover the skillet and simmer for up to 6-7 minutes or until about half the apple slices begin to soften and appear translucent. The mixture will be juice. Remove the skillet from the heat and stir in the protein powder, lemon juice and lemon zest if using. stir thoroughly with a rubber spatula to combine the ingredients without breaking the apples. Set aside to cool slightly.
FOR CRUST:
6-7 tablespoons cold rice milk
1 tablespoon almond butter
1 cup whole wheat pastry flour
1/2 teaspoon ground cinnamon.
Preheat the oven to 375ºF. in the bowl of a food processor fitted with the metal blade, combine 6 tablespoons of rice milk and the almond butter. Process until smooth. Add the flour and cinnamon to the food processor and pulse 8 times or until the mixture is crumbly and moist. Add the remaining tablespoon of milk if necessary. Turn The dough out onto a generously floured surface knead 6-8 times or until cohesive and pate into a smooth round. Using a rolling pin gently roll the dough into a round about 10 inches in diameter. lift the dough and drape it in a 9 inch pie plate. Gently press the dough over the bottom and up the sides of the pie plate. there wont be any overhang. if its easier pat the dough into a smooth circle and then drape in the pie plate and press into the pan.
Nutritional Info:
Carbs 41.5g
Protein 8.5
Fat 3.5
Fiber 3
cals 230
(for crust)
carbs 26g
protein 3
fat 1.5
fiber 1
cals 140
i realize this is alot of shit to do to actually make the finally product. but it did sound tasty, and somewhat healthy.
Makes one 9 inch pie
1 pump pie crust (see below)
2 firm baking apples such as granny smith or golden delicious peeled, cored and slices
2 softer apples such as Mcintosh ida reds or pippins, peeled, cored sliced
1 cup apple cider
1/4 cup water
1/2 teaspoon ground cinnamon
2/3 cup vanilla whey powder
2 teaspoons fresh lemon juice optional
1 teaspoon finely chopped lemon zest optional
1/3 cup old-fashioned rolled oats (not instant)
3 tablespoons sliced almonds
Preheat the oven to 375ºF. with the rack in the lower third of the oven. Bake the pie crust, already pressed into a shallow (standard) 9 inch pie plate for about 5 minutes until dry to the touch. cool on a write rack while you prepare the filling. Do not turn of the oven unless you plan to finish the pie later. In a large nonstick skillet, cook the apples,cider and water and bring to a simmer over medium-high heat. Add the cinnamon, partially cover the skillet and simmer for up to 6-7 minutes or until about half the apple slices begin to soften and appear translucent. The mixture will be juice. Remove the skillet from the heat and stir in the protein powder, lemon juice and lemon zest if using. stir thoroughly with a rubber spatula to combine the ingredients without breaking the apples. Set aside to cool slightly.
FOR CRUST:
6-7 tablespoons cold rice milk
1 tablespoon almond butter
1 cup whole wheat pastry flour
1/2 teaspoon ground cinnamon.
Preheat the oven to 375ºF. in the bowl of a food processor fitted with the metal blade, combine 6 tablespoons of rice milk and the almond butter. Process until smooth. Add the flour and cinnamon to the food processor and pulse 8 times or until the mixture is crumbly and moist. Add the remaining tablespoon of milk if necessary. Turn The dough out onto a generously floured surface knead 6-8 times or until cohesive and pate into a smooth round. Using a rolling pin gently roll the dough into a round about 10 inches in diameter. lift the dough and drape it in a 9 inch pie plate. Gently press the dough over the bottom and up the sides of the pie plate. there wont be any overhang. if its easier pat the dough into a smooth circle and then drape in the pie plate and press into the pan.
Nutritional Info:
Carbs 41.5g
Protein 8.5
Fat 3.5
Fiber 3
cals 230
(for crust)
carbs 26g
protein 3
fat 1.5
fiber 1
cals 140
i realize this is alot of shit to do to actually make the finally product. but it did sound tasty, and somewhat healthy.
evansss
GET BIG
Found this book again so i thought i'd post some more food.
Turbo Chicken Omelet
Serves 1
Olive Oil Cooking Spray
1 Cup Asparagus or Broccolini coarsely chopped
5-6 ounces of boneless skinless chicken
5 large egg whites
1/4 teaspoon Freshground pepper
Preheat the oven to 400ºF. Spray an overproof 8 inch pan with the olive oil. Put cold water in a saucepan (about 2 inches) Bring to a boil over medium high flame. Add veggies. Reduce the heat to a simmer and blanch for 1 minute. Drain and set aside to cool.
In a saucepan bring 2 -3 inches of water to a boil over med-high heat. Add the chicken, reduce heat, cover and poach for 8-10 minutes. ( Or you can grill the chicken until cooked) Cut into chunks.
Put egg whites in a bowl and whisk until frothy. Add chicken and veggies and pepper. Stir to mix. Pour mix in pan and bake for about 8-10 minutes or until set
Nutritional Info
Total Carbs 7g
Protein 54g
Fat 5g
Cals 290
Quick and healthy bfast right there fellas.
Turbo Chicken Omelet
Serves 1
Olive Oil Cooking Spray
1 Cup Asparagus or Broccolini coarsely chopped
5-6 ounces of boneless skinless chicken
5 large egg whites
1/4 teaspoon Freshground pepper
Preheat the oven to 400ºF. Spray an overproof 8 inch pan with the olive oil. Put cold water in a saucepan (about 2 inches) Bring to a boil over medium high flame. Add veggies. Reduce the heat to a simmer and blanch for 1 minute. Drain and set aside to cool.
In a saucepan bring 2 -3 inches of water to a boil over med-high heat. Add the chicken, reduce heat, cover and poach for 8-10 minutes. ( Or you can grill the chicken until cooked) Cut into chunks.
Put egg whites in a bowl and whisk until frothy. Add chicken and veggies and pepper. Stir to mix. Pour mix in pan and bake for about 8-10 minutes or until set
Nutritional Info
Total Carbs 7g
Protein 54g
Fat 5g
Cals 290
Quick and healthy bfast right there fellas.
evansss
GET BIG
The answer to the " I cant stomach anymore plain tuna" question
Quick Tuna Fix
Serves 2
1 6 once can of white or albacore tuna
2 ribs of celery finely chopped
1 small onion minced
1/4 cup minced flat leave parsley leaves
1/4 cupwhite balsamic vinegar
2 tablespoons of fresh lemon juice
1 table spoon of EVOO
4 ricecakes (Optional)
Mix all that shit and serve on the ricecakes if you please.
Nutritional Info (per serving)
Carbs 11g
Protein 21g
Fat 5g
Fiber 1g
Cals 170
Quick Tuna Fix
Serves 2
1 6 once can of white or albacore tuna
2 ribs of celery finely chopped
1 small onion minced
1/4 cup minced flat leave parsley leaves
1/4 cupwhite balsamic vinegar
2 tablespoons of fresh lemon juice
1 table spoon of EVOO
4 ricecakes (Optional)
Mix all that shit and serve on the ricecakes if you please.
Nutritional Info (per serving)
Carbs 11g
Protein 21g
Fat 5g
Fiber 1g
Cals 170
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