Never 2 Late 2 Chase the Dream (it's better than liposuction)

[kfisherx]

Oh yeah and I grill year round. Every week I grill chicken breasts and usually just throw a bunch of fresh vegetables and yams on there too. For the vegetables a bit of rock salt, pepper and zero cal (I can't believe it's not butter) spray and wrap in foil. Yummy!!!! Very easy meals. Again I do this year round. I also do steaks and turkey and fishes all on the grill.

If you undercook everything just slightly, it heats up and cooks in the microwave the rest of the week really nicely.

[realcdn]

Originally Posted by kfisherx

I have an idea... Let's have some fun. Go ahead and tell me what food you really, really love and let's make up a healthy recipe for it. Anne and I will have a competition to see who can make the best tasting recipe with the very best macros. (meaning the most nutrients per calorie)

When my zucchini is ready (I'm not holding my breath) I'm hoping to turn that chocolate zucchini cake recipe into a 25-30% protein (better than a bar) cake.

[Bytsi]

Originally Posted by kfisherx

Apparently I make things sound too easy in my postings so I am making an effort to outline some of the actual work that goes on and complain a little bit more so everyone isn't thinking that this is a "walk in the park" for me while it is impossible for them.

LOL Karla - yes, it's the American way... whine a little, will ya? Otherwise we think you must be taking a proverbial walk in the park!

[kfisherx]

Originally Posted by realcdn

When my zucchini is ready (I'm not holding my breath) I'm hoping to turn that chocolate zucchini cake recipe into a 25-30% protein (better than a bar) cake.

I do want to make one rule here though. We may NOT use protein powder in the recipes. Too many opinions on how that de-natures. Now we just need Jess to come back and name the food we need to try to make. This is going to be fun.


Chocolate zucchini cake. Hmmmm...... I might need to research that one too.

[realcdn]

Originally Posted by kfisherx

Chocolate zucchini cake. Hmmmm...... I might need to research that one too.

Oh, I'm just trying that for fun. I thought it might make a nice portable snack in the fall when I'm in school. I tend to take protein shakes at the moment with nuts and I don't like the manufactured bars. I make some for my mother... and I don't see me eating them all day.

I know the arguments about cooking with whey, and although I do buy that some of the micro-nutrients may cook off, the basis of the product is milk so I think I'm okay counting the protein levels. I made the zucchini cake a couple of weeks ago (without whey) cutting the calories in about half. It turned out very well (taste tested it at three of the neighbours as well). Nobody could believe it was low cal and low fat. I copped out though and used all-purpose flour. I think it's my training in process improvement - to not change too many things at once. If you do you never know what worked (or didn't work). Ideally you should only change one thing at a time, however, I didn't want to make more than one cake so I lowered the fat and sugar at the same time. The next iteration will have whizzed up oats and wheat gluten instead.

Here's the one I made. Someone made it with whole wheat flour and I think it was more of a gingerbread texture. This one was serve to company and not tell them it was good for you, although we ended up serving fruit/yogurt sorbet instead. A Recipe for Weight Loss: Chocolate Zucchini Cake

I agree though, no powder in anything Jess comes up with. Although depending what she comes up with I may just cede the challenge. If it's something I don't want to eat I likely won't play with it.

[jesca]

How about some muffins? I used to eat them everyday for breakfast, but I could never get enough protein in them to make them very filling. I got them down in calories a little bit, but they still were not filling enough. I love them because they are portable and quick, but I'd need a half dozen to be filling and that's a lot of calories! I'll pretty much eat any kind of muffin.

I'll also take any other kind of breakfast item that is quick, portable, and doesn't have to have anything done with it (outside of toasting) - so no scrambled eggs or whatnot. Pancakes, waffles, muffins, all that stuff counts!

[realcdn]

Okay, I'm not much of a baker, but I'll see what I can think of. My mother makes an oatmeal scone that might fit the criteria (I know that's kind of cheating). I just looked at it and it's ~25% protein, 40% fat (131 cals ea). It's got white flour and a whole lot of butter, so I will look at changing that. I'll be looking for fast breakfast items in the fall that keep the protein levels up, so I'm interested. The problem is that she takes them with jam... lots of jam.

However, it kind of leads me into the thought of looking at oatcakes (her scones are like slightly softer, much thicker oatcakes). Lots of things to think about.

[kfisherx]

Oh... That is a tough one for me too. Not into baking either so much. Still in all let me think on it for awhile. The breakfast one I can do pretty easily.

Actually I got how to hit both of those. Let me do some experimentation this week.

[kfisherx]

Hey guys let's settle on a specific type of muffin. I could potentially out-do Anne on Macros if I did a bran muffin versus another sort. What do you say Jess? What is your favorite type of muffin? This is actually going to be really fun I have this idea that I just have to try. If it works I will kick ass and take names on this one. Making a high protein nutrient muffin is going to be a good challenge.

[realcdn]

And a calorie count max.... I'm in trouble with the muffin idea...

[jesca]

I usually eat some sort of fruit type muffin. Blueberry, banana, cranberry, pumpkin. I don't know if that's specific enough.
I looked up vitamuffins and they are 100 calories for each 2 ozs, which I think seems fair. How does that sound? So if it's a cookie or a muffin or whatever - 2 oz equals a serving.

And then for the other breakfast item - if that's still part of this, how about 300ish calories? What do you think?

[misstenacity]

Oh boy, do I have a muffin for ya'll!

Nutrients? Yup. Good ratios? Yup? Fiber out the wazoo? Yup!

Takes forever to assemble, procure, mix ingredients? YUP!

However..... in the end you have the truly unique MEGA muffin, created by calorie restriction types to pack as much nutrition as possible in the lowest number of calories:
http://recipes.calorierestriction.or...fins%203.6.txt

Now, that's one option. The other is my tweaked awesome bran muffins:
Tenacious Flog

Enjoy, and happy baking!

[jesca]

Wow that first one is a hell of a recipe. When I have a whole weekend to read that, I'll see what I can do!

Your muffins look great too. I can't wait for it to be more baking like weather! Oh and that I have a ton more time back in my life! (about three weeks from now)

[kfisherx]

Okay let's do blueberry or cranberry then. What say thee Anne? And no calorie restriction please. That is going to be an important part of making these work. I will have to be pretty flexible. That said my goal will be to be in the 150-170 cal range with at least 15g of protein per serving. I also intend to make it a lot simpler than that recipe that MissT posted. Holy Moses I cannot even begin to imagine trying them...

Of course like I said, I don't normally bake so this is a total experiment for me. I could fail miserably.

Today's workout

AM walk 40 min brisk

PM Back workout

Warmup
.5 mile tready at 3.5 (6.03 min)
Deadlift 1x15 (45lb)

DL (kept these light 'cause I was going for PR on pull-ups)
3x10 (95lb)

Pull-ups (all bw) 4 sets x 3 (or more)
1x3
1x5
1x4
1x3
1x2 (f)

Bent over bb row
1x15 (50lb)
1x7 (100lb)
2x12 (80)

Seated row
2x12 (60lb)
1x10 (75lb)

[Espi]

You're all making me envious with that muffin/cake talk going on

Re the whey denaturation. It just depends. If you're mostly using whey as an extra prior to lifting or for when you're someone who can't eat much in the morning and has to force-feed: it makes sense to go for the highest quality whey isolate where the source is raw milk with all of the growth factors etc. intact. Then you wouldn't want to use it for cooking. If you're not making a habit of it, it's OK to use some for cooking.
Same for the precious micellar casein protein.

If you plan to cook with PP to start with go for the cheapest PP you can get as otherwise it's a waste. Why get a PP that's been derived from raw milk when you're going to heat it.

In case one of you ladies can come up with a recipe for a klutz like me who is generally on a dairy-free gluten-free diet I'd be grateful.
Acquaintance of mine came up with a gluten-free pastry .. if only I was able to make egg whites peak!

Pavlova: Got Built? » Pavlova with lemon curd
Waffles: Got Built? » Protein Waffles
Ice cream: Got Built? » Chocolate Soft Serve Protein Ice Cream