i found these on the net, thought id share.
What are some of the best homemade recipes to replace buying supplements? Be specific.
First of all I want to list the ingredients to use in different recipes and there health benefits.
Ingredients to use in MRPs that contain EFAs
-Olive oil
-Peanut butter
-Unsalted Nuts
Different Protein Sources
Low Carb Whey Protein powder- most recipes can be used without protein powders and just use egg whites as the bulk of your protein source.
Egg whites- (Pasteurized ones for shakes)
Cottage Cheese-
Casein Protein
Milk-Contains CLA (If you are lactose intolerant you can use non lactose milk)
Carbohydrates Sources
Oats (Oat bran, etc.)-Contain a lot of fiber and has low GI levels.
Natural Honey-Gives a good boost of energy and is a good source of antioxidants.
It contains vitamins B1, B2, C, B6, B5 and B3.
Milk- Lactose Form.
Bananas- Contain a lot of potassium and makes shakes thicker.
Berries- A lot of powerful antioxidants and gives a lot of good taste to shakes.
Ingredients to make MRP Bars soft
-If no butter is used than the bars will be very dry so instead of butter you can use:
Mashed Bananas
Applesauce
Olive oil
Milk- Gives good texture and smoothness
Water-Makes them really soft
Just for Taste and they are not really necessary if don‘t want to use them.
Vanilla Extract
Cocoa- Has powerful antioxidants
Cinnamon- Can lower blood sugar by mimicking insulin and contains potent antioxidants that help to support cardiovascular function.
Da Vince No Sugar Syrup
Sugar/Fat Free Jell-O Pudding
Splenda-No Calorie Sweetener that doesn’t contain Aspartame
which is known to cause problems.
Here is a list of different recipes for MRPs and Shakes and Yummy Pancakes!
Yummy Protein Smoothie:
-1 banana
-1 cup berries
-½ cup egg whites pasteurized
-½ cup 100% carrot juice or ½ cup milk or just use 1 full cup egg whites
-1 scoop low carb whey (any flavor; I like to use Fuzzy Navel from Syntrax
Nectar)-optional
- 1 tsp guar gum (optional, mostly carbs are from fiber and it’s to make the shake thicker)
-some
ice cubes
Trying to add more calories?
Just add ½ to 1 oz almonds or walnuts to the blend and it makes the shake even taster and crunchy.
Put everything in a blender and blend!
Chocolate Peanut Butter Banana Milkshake
-1 scoop Chocolate Protein Powder-
-1 tbsp cocoa
-1 banana
-1-2 tbsp peanut butter
-1 cup milk or 1 cup egg whites (lower carbohydrates and increase protein)
-1 tsp vanilla
-1 tsp guar gum
-Few ice cubes
Blend everything in a blender and drink.
Other Smoothies and Shakes can be made as well; I’m just showing examples of some. You can always make your own recipes and be creative.
MRP Protein Chocolate Peanut butter Bars
-2 scoops whey (any flavor I like to use
ON Whey Double Chocolate)
-1 cup egg whites
-1- 1 1/2 cup oat bran or oatmeal
-¼- 1/2 cup peanut butter
-¼ cup milk
-1 tsp vanilla
-Dash of Cinnamon
-¼ cup Splenda
1. Mix every thing together and use PAM to spray on a cooking sheet.
2. Pre heat oven to 350 degrees.
3. Add mixture to cooking sheet and bake till you can stick a knife inside the mix and it comes out clean.
4. Take out the mix from the oven and let it cool down.
5. Once it is cooled down cut into how many pieces you like.
6. Place them in zip lock bags and keep them refrigerated
You can also replace or add ½ cup of walnuts to these recipe or even add ¼- ½ cup raisins if want some hi GI carbohydrates for post workout or add ¼ cup honey for a rich sweet taste. You can also get sugar free chocolate chips and make protein cookies.
Remember you can always add or take away from the recipe I am just providing some basic items to start off with. Also if want to make more bars just add more oatmeal/oat bran and egg whites.
These bars are perfect when you are in a hurry and don’t have time to cook full meals six times a day or if you only got 5-10 minutes to eat. These bars can also be placed in zip lock bags.
Tasty Protein Pancakes
Basic Ingredients to make the batter
-½ cup oat bran or oat flour
-1 cup egg whites
-1 tsp baking powder
-1 tsp vanilla
-2-3 packets of Splenda
-Dash of cinnamon
1. Blend everything in a blender.
If you want to add different flavors they are different options:
-1 scoop whey protein powder- For more protein or add different flavor.
-1 banana and ¼ cup walnuts- For banana nut taste.
-1 cup berries- Berry taste
-1 Tbsp unsweetened chocolate chips or unsweetened cocoa- For chocolate taste.
Once you made the batter and added everything else.
1. Pour 1/4 cup pancake batter onto hot griddle which has been sprayed with PAM.
2. Cook pancakes until puffed, browned and slightly dry around the edges. 3. Flip over and cook other side until brown.
4. Continue to cook the rest of the batter.
You can 1 tbsp peanut butter on top or a 1 tbsp of honey or even ¼ cup of Sugar free Syrup made by Walden Farms for flavor. Fruits are also delicious with pancakes such as sliced bananas or sliced strawberries.
-You can take this to work or school and pack them in a zip lock bag for lunch, pre workout, etc.
