Friday, February 5, 2010
Yogurt and Sweetner and Recipes
The Greek yogurt I eat is made by Stonyfield I started eating the flavored kind, I am now on my 4th tub of plain non-fat. I eat 40z every morning and I actually like it, it took some persistence to acquire a taste for it but I really look forward to it every morning. My biggest eating goal was to reduce the amount of sugar I eat every day, it was a lot before the challenge. 3 weeks into the challenge the only sugar I eat is in the recovery drink (17 grams) I use after a workout and 1 serving of fruit a day. I do have a recipe for an energy bar that is sweetened with 1/2 tea of raw honey and coconut and craisins. And a protein pancake that is really good , I eat it almost every day. Shelly aked about sweeteners Splenda is not so good , it is chemically based and hard for your body to metabolize. Stevia is the best sugar alternative you can use. There is a brand called Sun Crystals in a green box in the sugar section. It is half cane sugar and half Setvia. only 1 gram of sugar per packet and tastes really good. Now for the promised recipes.
8 egg whites
1/4 cup cottage cheese
1/2 cup old fashioned oats
1 scoop protein powder
1 small banana mashed up
cinnamon to taste
Blend all ingredients in the blender. The batter will be very thin, using about 1/3 of a cup, cook like a pancake. they will be kind of like a crepe. Spread with 1 tab of unsweetened almond butter and roll up. I usually make a double batch an freeze. great to grab and go. I like to warm mine up (in the microwave) just a little.
Primal Energy Bar.
1/2 cup slivered almonds
1/2 cup pecans
1/4 cup almond or sesame seed meal
1/4 cup unsweetened shredded coconut
1/4 cup almond butter
1/4 cup coconut oil (check your local health food store)
1 tsp pure vanilla extract
1/2 tsp of raw honey
1/4 teaspoon sea salt
1/2 cup dried cranberries or blueberries
On a cookie sheet, toast nuts and shredded coconut until golden brown (you may need to shake the tray once or twice to make sure they cook evenly).
Once toasted, pour mixture into a food processor and pulse until nuts are chopped and the mixture becomes coarsely ground.
In a mixing bowl, melt coconut oil and almond butter (about 20 seconds). Remove from microwave and stir until smooth.
Add vanilla extract, honey and sea salt. Mix thoroughly.
Fold in nut mixture and almond (or sesame seed) meal until mixed thoroughly.
Fold in blueberries/cranberries.
Press mixture into an 8 by 4 loaf pan.
Refrigerate for 20 minutes or until firm.
Cut “loaf” width wise. Should make 6 good-sized bars.
Enjoy! (or, if you don’t plan to eat immediately, you can store the bars in the refrigerator, covered loosely with a paper towel and plastic wrap.
By: Mark Sisson