"What the mind believes,

the body can achieve."

 

 

ARCHIVED RECIPES

March 2010

Chocolate Mocha Mint

  •  8 oz. of Non-Fat milk or water
  •  1 scoop of chocolate protein powder
  • 1 tablespoon of General Foods International Coffees Swiss Mocha sugar-free, fat-free instant coffee
  • 3 drops of peppermint extract
  • 3 ice cubes
  • Blend at high speed for 45 seconds. For Muscle gain - Double recipe

April 2010

Strawberry Shortcake

  •  1 cup of Non-Fat milk 
  •  1 scoop of strawberry protein powder
  • 2 tablespoon nonfat French Vanilla creamer
  • 3-4 Frozen strawberries
  • 3-4 lowfat vanilla wafers
  • Blend at high speed for 45 seconds. For Muscle gain - Double recipe

 

Black & White

  •  Freeze 1 cup of Non-Fat milk 
  •  1 scoop of vanilla protein powder
  • 2 tablespoon nonfat French Vanilla creamer
  • 2 TBSP Hershey's chocolate syrup
  • Blend at high speed for 45 seconds. For Muscle gain - Double recipe

March 2010

Frozen Chocolate Pudding- GUILT FREE!

  • 2 scoops chocolate whey protein (zero fat, zero carbohydrate- I recommend Species Nutrition Isolyze in Chocolate Milk CLICK TO BUY)
  • 1/4-1/4 cup brewed coffee chilled
  • 1/4 cup plain quick oats
  • 1/4 cup fat free cottage cheese
  • 2 tbsp sliced almonds
  • 1 cup fat free whip cream

In a bowl, combine all ingredients EXCEPT for whip cream. Use a hand blender to mix until smooth. Fold in whipped cream and add more coffee if too thick. Refrigerate overnight or freeze for one hour then serve.

    April 2010

    Alli's Infamous Bison/Boca Chili

    • 1 package (16 ounces) ground bison
    • 1 cup Boca meatless ground crumbles
    • 1 can diced tomatoes (I recommend with chilis for hotter taste)
    • 1 can red beans (to lower sodium content choose a low or not sodium brand) STRAINED!
    • 1 packet Low sodium chili mix (mild or hot dependent on personal preference)
    • 1/4 cup water

    In a saucepan cook the buffalo over medium heat until cooked through and brown. Add the Boca crumbles and let simmer another 5-7 minutes. Strain the red beans and add to the saucepan. Then add the can of tomatoes - DO NOT STRAIN. Add 1/4 cup water and 1/2- 1 packet chili seasoning to taste. Stir and let simmer 10 minutes.

     

    No Bake Protein Bars

    • 2 cups quick cooking oats
    • 4 scoops vanilla protein powder (zero fat, zero carb)
    • 1/2 cup natural unsalted peanut butter
    • 1 TBSP ground flaxseed
    • 1/2 cup water
    • Splenda (optional)

    In a bowl, knead all ingredients. Line square baking pan with wax paper, spread dough into pan using the spatula. Freeze for 30 minutes. Cut into bars.

    Calories Per Serving: 230

    Fat: 10 grams

    Sat Fat: 2 grams

    Trans Fat: 0 grams

    Cholesterol: 15mg

    Sodium: 0grams

    Carbohydrates: 21grams

    Dietary Fiber: 4 grams

    Sugars: 3grams

    Protein: 15grams

     

    Alli's Healthy Baked Oatmeal

    • 2 cups old fashioned oats
    • 1/2 cup Splenda/Brown Sugar Blend
    • 1 tsp Baking Powder
    • 1 and 1/2 cups Nonfat Milk
    • 1/2 cup no sugar added applesauce
    • 1 egg white
    • OPTIONAL: 1/4 cup chopped nuts
    • OPTIONAL: 1/4 cup raisins

    Preheat oven to 375°.

    Combine oats,splenda, baking powder and nuts or raisins (if you chose) in a medium bowl. Combine the milk, applesauce and egg white. Add the milk mixture to oat mixture; stir well. Pour oat mixture into an 8-inch square baking dish coated with cooking spray. Bake at 375° for 20 minutes. Serve warm.