Peanut Butter Cup “Sundae”

Peanut Butter Cup “Sundae”
Serves 1

8 ounces (by weight) Fage 0% plain Greek yogurt
1 tablespoon unsweetened cocoa
2 tablespoons creamy peanut butter, divided
1 packet Splenda (or other non-calorie sweetener. Use 2 teaspoon table sugar instead of one packet sweetener if you prefer.)
1 teaspoon vanilla
1 scoop whey powder (2 tablespoons)
1/2 to 1 teaspoon instant coffee powder (plus a bit more for garnish)

1/2 cup whipped topping (or more)

Place yogurt into a medium bowl.
Place 1 tablespoon of the peanut butter in a microwave-safe bowl. Warm for 10-15 seconds, or until liquid and pourable. Set aside.
Add vanilla, Splenda, instant coffee and cocoa to yogurt. Stir well to mix completely.
Add protein powder. Stir well to mix completely.
Taste. If not sweet enough, add another packet of sweetener.
Add remaining peanut butter. Stir into the yogurt, but you do not want it to be smooth. (Little pockets of peanut butter is the goal.)

Spoon into a serving bowl. Drizzle the melted peanut butter over the yogurt. Top with whipped topping, sprinkle coffee powder.


Nutritional data (including the whipped topping):
Calories:        450
Fat:                19.4g
Sat fat:             5.9g
Chol:                20mg
Sodium:         266mg
Carbs:           28.8g
Fiber:              5.4g
Protein:        44.5g

I realize that most people will not be able to fit this into their budget. It is a large snack/dessert. But I created this because I needed to find soft foods to eat after having oral surgery. And since the surgery involved drilling into my jaw bone, grafting new bone material, and hoping that my bone integrates with the graft bone, I need a high protein, high fat diet.

And it still needed to be soft. It is two days since the surgery, and my jaw is still very tender. (I accidentally chewed a cherry tomato on the spot–a simple cherry tomato!–and it really hurt and started it bleeding again.)

So, if you are in a position where you need the calories and you need protein and fat, give this a try. It was really good!

Pumpkin Protein Pancakes

Makes 2 servings of 4 pancakes. 
Mix together:
4 egg whites
1 tsp vanilla
2/3 cup canned pumpkin
¼ c water
1c Kellog’s All Bran (Place the cereal in a blender or food processor and crush a little.)

½ tsp baking powder
1 tsp cinnamon
1 scoop (4T) whey powder
Pour scant ¼ c onto non-stick skillet lightly oiled.  You may need to press the batter down a little to get the correct thickness.  Turn when the batter starts to set (2-3 minutes over medium heat.)  This is very thick batter, and bubbles will not form on the surface. 
Serve with whipped cream, sautéed bananas, warm apple compote, peanut butter or Greek Yogurt.
Nutritional Data (per pancake, without toppings)
Cal:           44
Fat:           0.6g 
Sat Fat:     0.1g 
Chol:        6.8mg 
Sodium:  73.3mg 
Carb:        8.4g 
Fiber        4.8g 
Protein:    5.1g 

Protein Breakfast Bake, Apple and Spice Variety

Mix ingredients together, pour into greased loaf pan (approximately 4”x8”).  All version bake at 350F for 14-18 minutes, or until a toothpick inserted in the center comes out dry.  Do not overbake.  Serve warm (or cold) with whipped cream, Greek yogurt, or maple syrup.  Can be kept in the refrigerator, covered, for up to a week.   (The flaxseed is optional, and is a great way to boost your Omega-3 fatty acid level.  When you use the flaxseed, one portion has 1.3 grams of O-3 fatty acids, which is approximately the same as 4 fish oil capsules!)

2 egg whites

1 tsp vanilla extract
1 medium apple, cored, skin on, chopped
1/3 cup unsweetened applesauce
½ c dried rolled oatmeal
1 tsp cinnamon (or apple pie spice blend)
1 scoop (4 Tbsp) vanilla protein powder
2 Tbspn milled flax seeds
½ tsp baking powder
Nutritional Data:
Cal:            263
Fat:             5.2g
Sat Fat:       1.0g
Chol:           27mg
Sodium:     140mg
Carb:          34.g
Fiber:          6.2g
Protein:     17.9g

Mango Spinach Smoothie

Mango Spinach Smoothie

Makes one 24-32 ounce smoothie

1 cup frozen mango
1-2 cups water (depending on what consistency you desire, I use about 1.5 cups)
1 scoop whey protein powder
1 packet Crystal Light (I like classic orange in mine)
2 Tablespoons milled flaxseed (optional, but an important source of omega-3 fatty acids)
3 ounces fresh baby spinach

1.  Place first five ingredients in blender, and blend on high until smooth.
2.  Carefully add spinach, while the blender is running, a small handful at a time, until it is completely incorporated.
3.  Serve.

The above mug is a 28 ounce mug.

Calories:       344
Fat:                8.2g
Sat fat:           1.7g
Chol:              54mg
Sodium:        171mg
Carbs:           46.4g
Fiber:            15.3g
Protein:         27.5g