Cashew Coconut Protein Bars

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Makes 4 bars

It’s best to weigh the ingredients, but you can use measuring cups.

2 tbs Truvia
2 tsp Vanilla Extract
1/4 cup Water
1 1/3 cup (124g) Isopure Zero Carb creamy vanilla protein powder
2/3 cup (80g) finely ground Cashews
2/3 cup (60g) Shredded unsweetened coconut (don’t sub flaked), plus more for coating parchment (optional)

Tear off a foot of parchment and set on the counter before starting. You will need to work fast after mixing up the ingredients, so it’s important to have your parchment ready.

In a small sauce pan add Truvia, extract, and water. Heat on low until warm and the truvia has dissolved. Stir in protein powder until it’s completely mixed through. It should be thick.. Then, working quickly, stir in cashews and coconut. It’s going to be very thick and sticky, don’t be tempted to add more liquid or the finished bars will be very soft and tacky feeling and not good for taking on your workout. Immediately pour onto the parchment and sprinkle a little coconut on top, if desired. Shape into a square and allow to cool completely. Cut into 4 pieces and store in the fridge.

Each bar has 326 calories, 30g protein, 6.8 net carbs

Chocolate Hazelnut Protein Bars

Chocolate Hazelnut Protein Bars - Blog Resize

Makes 4 bars

It’s best to weigh the ingredients, but you can use measuring cups.

2 tbs Truvia
1 tsp Vanilla Extract
1 tsp Chocolate Extract
1/4 cup Water
1 1/3 cup (124g) Isopure Zero Carb creamy vanilla protein powder
3/4 cup (75g) Finely Ground Hazelnut Meal
1/4 cup (25g) Finely Ground Almond Meal
1 tbs Unsweetened Cocoa Powder

Tear off a foot of parchment and set on the counter before starting. You will need to work fast after mixing up the ingredients, so it’s important to have your parchment ready.

In a small sauce pan, add Truvia, extract, and water. Heat on low until warm and the truvia has dissolved. In a small bowl, mix the cocoa powder with the almond and hazelnut meal, set aside. Stir in protein powder until it’s completely mixed through. It should be thick.. Then, working quickly, stir in the cocoa mixture. It’s going to be very thick and sticky, don’t be tempted to add more liquid or the finished bars will be very soft and tacky feeling and not good for taking on your workout. Immediately dump onto the parchment. You may need to use a metal spoon to scrape all of it out of the pan. Shape into a square and allow to cool completely. Cut into 4 pieces and store in the fridge.

Each bar has 270 calories, 30g protein, 3 net carbs

Mrs. Kupe’s Mini Quiche

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1 large onion, diced
8 oz sliced cremini mushrooms
2 tbs butter
12 large eggs
3 tbs heavy cream
1/2 cup sour cream
1 lb bacon or breakfast sausage, cooked and crumbled
12 oz shredded cheese
salt and pepper

Preheat oven to 350.

Lightly oil two regular muffin tins and set aside.

In a heavy skillet over medium heat, melt butter, then add onion and mushrooms. Sprinkle with salt and pepper and cook, stirring occasionally, until they soften.

Meanwhile, in a large bowl, whisk eggs, sour cream, and cream.

Evenly distribute the onion and mushroom mixture between the muffin tins. Then the bacon/ sausage and cheese. Using a gravy ladle, spoon the egg mixture on top. Bake on the middle rack for 20 minutes. Let cool for a few minutes before removing from pan. Serve warm or let them cool and store in fridge for a quick, easy breakfast.

Can be served with a dollop of sour cream and fresh minced chives. Also good with a drizzle of salsa.

If you like it a little spicy add 1/8 to 1/4 tsp cayenne and use pepper jack cheese.

Roasted Heirloom Tomato Soup

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This isn’t one of my recipes, it’s by Tyler Florence, but it is one of my absolute favourite soups for any time of the year.

2 1/2 pounds fresh tomatoes (mix of fresh heirlooms, cherry, vine and plum tomatoes)
6 cloves garlic, peeled
2 small yellow onions, sliced
Vine cherry tomatoes for garnish, optional
1/2 cup extra-virgin olive oil
Salt and freshly ground black pepper
1 quart chicken stock
2 bay leaves
4 tablespoons butter
1/2 cup chopped fresh basil leaves, optional
3/4 cup heavy cream, optional

Preheat oven to 450 degrees F.

Wash, core and cut the tomatoes into halves. Spread the tomatoes, garlic cloves and onions onto a baking tray. If using vine cherry tomatoes for garnish, add them as well, leaving them whole and on the vine. Drizzle with 1/2 cup of olive oil and season with salt and pepper. Roast for 20 to 30 minutes, or until caramelized.

Remove roasted tomatoes, garlic and onion from the oven and transfer to a large stock pot (set aside the roasted vine tomatoes for later). Add 3/4 of the chicken stock, bay leaves, and butter. Bring to a boil, reduce heat and simmer for 15 to 20 minutes or until liquid has reduced by a third.

Wash and dry basil leaves, if using, and add to the pot. Use an immersion blender to puree the soup until smooth. Return soup to low heat, add cream and adjust consistency with remaining chicken stock, if necessary. Season to taste with salt and freshly ground black pepper. Garnish in bowl with 3 or 4 roasted vine cherry tomatoes and a splash of heavy cream.

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Coconut Cream Custard

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Coconut Cream Custard

2 cups Heavy Cream
1/4 cup Truvia granuales
pinch of salt
2 tsp vanilla extract
7 large egg yolks (save the whites if you want meringue)
1 tbs butter
1 cup (~60 grams) unsweetened coconut flakes, plus extra for the top.
Extra cream for making whipped cream

In a medium saucepan, bring cream, Truvia, salt and vanilla just to a simmer, then remove the pan from the heat. Temper the egg yolks by dribbling small amounts of the hot cream onto the yolks while stirring them with a whisk. Once you’ve added about a cup of liquid to them, add the yolk mixture to the pan and whisk continuously over medium low heat until the mixture thickens. Remove from heat and stir in butter, then stir in the flaked coconut. Spoon into ramekins, cover with plastic wrap, and chill until firm.

When the custard has chilled, make whipped cream. Spoon some of the whipped cream on top of the chilled custard, toast the extra coconut, and sprinkle it on. Enjoy!

The whole recipe (just the custard, not the extra whipped cream on top) has 2,446 calories, 246.4g fat, 32.8 carbs, 23 net carbs, 32.8g protein.

Almond Coconut Protein Bars

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Makes 4 bars

It’s best to weigh the ingredients, but you can use measuring cups.

2 tbs Truvia
2 tsp Vanilla Extract (or coffee extract for a toffee flavour)
1/4 cup Water
1 1/3 cup (124g) Isopure Zero Carb creamy vanilla protein powder
2/3 cup (80g) finely ground almond meal
2/3 cup (60g) Shredded unsweetened coconut (don’t sub flaked), plus more for coating parchment (optional)

Tear off a foot of parchment and (optional) sprinkle some shredded coconut on it.

In a small sauce pan add Truvia, extract, and water. Heat on low until warm and the truvia has dissolved. Stir in protein powder until it’s completely mixed through. It should be thick.. Then, working quickly, stir in almond flour and coconut. It’s going to be very thick and sticky, don’t be tempted to add more liquid or the finished bars will be very soft and tacky feeling and not good for taking on your workout. Immediately pour onto the parchment and sprinkle a little coconut on top, if desired. Shape into a square and allow to cool completely. Cut into 4 pieces and store in the fridge.

***Update*** The bars I made the day before yesterday had an extra TBS of water in them, and while they were sticky that day, last night when I pulled one out of the fridge, it had a nice soft, chewy texture. So, if you want to let them sit overnight and eat them from the fridge, go ahead and add an extra tbs of water. But, they probably won’t be suitable for taking with you anywhere, especially here in Texas, because they will get really soft and squishy in the heat.

***Update 2*** I’ve made some adjustments and the coconut on the parchment is no longer required, unless you like it, then cover them in as much coconut as you want!

Each bar contains 324 calories, 30g protein, 3.5 net carbs

Low Carb Lasagna

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You really can’t go wrong with lasagna. This recipe is an adaptation of one given to me by a fabulous friend and cook, Buzz.

Serves 12

1-1/2 pounds ground round
1/2 c. water
1 pound Italian sausage (remove casing and break up as it cooks)
1/2 tsp garlic powder
1/2 c. chopped onion
4 medium zuchinni
2 cloves garlic, minced
1 tsp salt
1 carton (15 oz) ricotta cheese
1 tsp salt
1 egg
1 T. each dried oregano and basil
3/4 pound mozzarella, thinly sliced
1/2 tsp pepper
3/4 cup grated Parmesan cheese
1/4 cup chopped fresh parsley
1 can (35 oz) diced tomatoes
2 cans (6 oz each) tomato paste

In a medium sized Dutch oven over medium heat, brown meats, onion, and garlic. Add salt, basil, oregano, pepper, and half of the parsley; stir in well. Add tomatoes (undrained), tomato paste, and 1/2 c. water. Bring to boil, then reduce heat to simmer. Cover and simmer one hour, stirring occasionally. Add garlic powder, stir, and simmer 30 mins longer.

While the sauce simmers, slice zucchini thinly and place in a colander set over a bowl. Salt the zucchini slices, toss to coat well, and let sit for an hour. Rinse and pat dry.

In medium bowl, combine ricotta, egg, remaining parsley, and salt. Mix well.

Preheat oven to 375.

Now you are ready to assemble: Into a 9 x 13 pan, spoon 1-1/2 cups of the sauce. Place zucchini slices lengthwise and overlapping to cover sauce. Spread half of the ricotta mixture over zucchini. Top with 1/3 of the mozzarella. Spoon another 1-1/2 c. sauce over cheese. Sprinkle with 1/4 cup Parmesan. Repeat layering, ending with Parmesan. Spread any remaining cheeses on top. Cover with foil. Bake 25 mins. Remove foil and bake uncovered another 25-35 mins, until bubbly and lightly browned around edges. Remove from oven and let stand 15 mins. before slicing and serving.

*You can also assemble it the day before. Just cover with foil and put it in the fridge. Take it out of the fridge and let it sit on the counter for 30 minutes before baking*