High-Protein Bread Recipe

I love to eat bread and remembered this delicious high-protein bread at the store, so I decided to try making it myself to see how hard it would be.  I did make this in my Breville Bread Machine as I figured it would be a little sticky to deal with, and since my gluten-free bread always comes out perfect - this should work as well.  In the interest of saving time for this recipe, I would recommend making your quinoa beforehand and not right when you decide to make this bread.  This loaf is pretty delicious, it's chock full of great stuff - even my 16-yo daughter thought it tasted great.  No need to feel guilty eating bread with this!

1 cup of quinoa - you will need to cook this with 2 c. water
1 c. warm water
1/4 c. honey
2 eggs
1 Tbsp. olive oil
3 1/4 c. whole wheat flour
1/4 c. honey, roasted sunflower seeds
1/4 c. flax seeds
1/4 c. roasted, salted watermelon seeds
1/2 tsp. freshly, grated nutmeg
1/2 tsp. salt
1 Tbsp. vital wheat gluten

In the bowl of your bread machine place the warm water, honey, eggs, olive oil, salt and all the cooked quinoa.  Then add the flour, finished by all the remaining ingredients on top.  Set for 1.5 lb loaf with medium crust and turn on.  I always monitor the bread initially in the machine just to make sure everything is mixing properly - so I would recommend watching this for the first 4-5 minutes and scrape the sides with a spatula to ensure all of the ingredients are getting incorporated.  Then you can shut the top and walk away.

Italian Protein Salad

This is a great salad all year round, yet I enjoy it more during the warmer months since it gives me additional protein without having to heat up the stove.  I cook the wheatberries in my Cuisinart Pressure Cooker since they  40 minutes total to cook and I can assemble the salad while that is busy cooking.  The shelled edamame you can buy at virtually any grocery store now, found in the frozen food aisle.  Each serving provides roughly 16g of protein!

Wheatberries:

Place 2 c. wheatberries into the bowl of your pressure cooker along with 6 c. water and 2 tbsp. olive oil.  Replace the cover on top and turn to seal, making sure the pressure valve is set to pressure.  Turn onto high pressure and set the timer for 30 minutes, then hit start.  After the berries are done cooking, do not depressurize it just yet - allow it to continue to cook for 10 more minutes, then you can depressurize it.  When it is done, drain the wheatberries, rinse with cold water and add to the remaining ingredients to complete the salad.

12 oz. bag, frozen shelled edamame, thawed
1 bunch scallions, chopped
4 cloves garlic, minced
2 carrots, halved and sliced
1 cucumber, havled, de-seeded and sliced
1 red bell pepper, chopped
1 c. cottage cheese
1-0.3 oz. jar of Italian Seasoning
1/2 c. cider vinegar
2 tsp. salt
1 tsp. fresh, cracked pepper
1/2 c. mayo

Add all of the ingredients into a large bowl and stir to combine, adding the wheatberries when they are done.  Place into a sealed container and allow to set overnight for the flavors to develop.  Enjoy!

Healthy Chili

3 lbs. ground beef (93% lean)
2 medium onions, chopped
2 green peppers, chopped
1 cup water
1 tbsp. chili powder
2 tsp. ground cumin
1 tsp. salt
1/2 tsp. pepper
2 16 oz. cans red kidney beans, drained & rinsed
1 32 oz. can diced tomatoes
1 16 oz. can tomato sauce
1 6 oz. can tomato paste

Combine ground beef, onions and peppers in a large dutch oven and cook until ground beef is cooked through and crumbled.  Drain thoroughly to remove grease.

Return mixture to pot and place on stove.  Add water, chili powder, cumin, salt, pepper, beans, diced tomatoes, tomato sauce and tomato paste.  Bring to a simmer in pot, cover and cook for 2 hours, stirring occasionally.  Serve in pot family style or divide into ten individualized portions.

Monster Breakfast Bar

I call this my Monster Breakfast Bar because it reminds me of Monster Cookies - packed with a myriad of ingredients, this bar is sure to tantalize the tastebuds.  I choose to use honey and maple syrup made locally as I believe it helps with allergies.  The pumpkin and sunflower seeds I purchase from the bin section at the local grocery store.  You can find the USA Pans Hot Dog Pan here - I specifically use this brand as it is made in the USA.  I use this pan for all my breakfast bar creations as it creates bar shapes for me so all I have to do is cut and serve.  This batch of 10 bars roughly costs $4, instead of $4 a bar at the store!

1 1/2 cups rolled oats (I use Good Sense)
1 1/2 cups Kashi 7 Whole-Grain Puffs
1/2 cup roasted, salted pumpkin seeds (I use Good Sense)
1/2 cup honey roasted sunflower seeds (I use Good Sense)
1/2 cup unsweeted, flaked coconut (I use Gurley's)
1/4 cup flax seed (I use Bob's Red Mill Whole)
1/3 cup maple syrup (use local)
1/3 cup honey (use local)
1/2 cup creamy peanut butter
1 tblsp vanilla bean paste

Place all dry ingredients into a mixing bowl and stir to combine.  Place maple syrup, honey and peanut butter into a 2 cup liquid measuring cup and microwave for 1.5 minutes - stir gently with a small whisk to combine, add vanilla-bean paste.  Pour over dry ingredients and stir with a spatula until well combined.

Prep a USA Pans 15X6 inch, New England Hot Dog pan by spraying it with Bak-klene to ensure easy release.  Empty mixture into hot dog pan evenly and cover with a large enough piece of parchment paper, press with palm of hand to solidify.  I have two pans, so I place a second pan on top of the parchment and push down to make sure it is pressed evenly.  Place into the refrigerator to chill for at least six hours.  Cut into bars and cover with plastic wrap or a baggie as they are sticky.   Makes ten bars - Enjoy!

Quinoa-Almond Oatmeal Breakfast Bars

2 1/2  c. Quinoa, raw-uncoooked

1 1/2 c. Rolled Oats
1/4  c. Roasted, Salted Pumpkin Seeds
1/4  c. Honey Roasted Sunflower Seeds
1 c. Whole, Roasted Almonds
2 c. Almond butter (I prefer Justins)
1/3  c. Honey
1/3  c. Maple Syrup (I prefer Burton's Maple Syrup)

Combine Almond butter, honey and maple syrup in a liquid measuring cup - then place into microwave to heat up and come slightly pourable.  In a separate large bowl combine quinoa, oats, pumpkin seeds, sunflower seeds and almonds - stirring together to combine well.  Pour almond butter mixture over quinoa mixture - stirring with a spoon to combine well.  Prepare a USA Pans Hot Dog Pan by spraying it with Bak-klene for easy release, then pour in mixture and press into pan.  Place them in the refrigerator to completely chill and set up for at least four hours.  Cut into bars and wrap, then keep refrigerated.

Italian Chicken, Pasta & Mozzarella Salad

3 lbs boneless, skinless chicken breasts or breast strips
4 garlic cloves, chopped
1 lb. dried pasta (shape of your choosing)
1/4 c. olive oil
2 tsp. dried basil
1 tsp. salt
1 tsp pepper
10 oz. grape tomatoes, halved
12 oz. fresh mozzarella, chopped

Over medium heat in a large fry pan, pour 2 tbsp olive oil and when pan is hot, place chicken and garlic into pan and fry until chicken is thoroughly cooked through and no longer pink.  Remove from heat and set aside.

In a separate 4 qt. saucepan, fill half full with salted water.  Bring to boil and add 1 lb. dried pasta.  Return to boil and cook for six minutes.  Drain and place into a large bowl.  Pour 1/4 c. olive oil, salt, pepper and dried basel over pasta.  Stir to combine.  Add cooled chicken and garlic with remaining juice.  Set aside to cool.  Once cool, add halved grape tomatoes and chopped, fresh mozzarella.  Stir to combine, cover and let chill for at least four hours so flavors can combine.

Serve on a platter or preportion out into ten containers for future use.

Protein Bars

Why spend $3-$4 for a pre-made protein bar when you can make the for roughly $.75 using your own ingredients.  I use chocolate protein powder, but you can certainly use vanilla as well.  Here is the recipe.

3 cups protein powder
1 cup rolled oats (I use Bob's Red Mill)
1 cup peanut butter (creamy or crunchy)
1/4 cup flax seed
1/2 cup honey
1 cup milk
1 tbsp. vanilla-bean paste

Place all ingredients into the bowl of a mixer with the paddle attachment and turn medium until well incorporated.  Prepare a USA Pans Hot Dog Bun Pan by spraying it with Bak-klene for easy release, then pour prepared mixture into the pan spreading it evenly around.  Top it with a piece of parchment paper and press down to compact the mixture into the pan.  Place into the freezer for 1-2 hours, then remove from freezer and loosed around the edges using a butter knife to release air/suction.  Turn over onto cutting board and mixture should drop out.  Cut into ten bars - enjoy!

Oatmeal Banana Bread Breakfast Bars

1 1/2 cups whole wheat flour

1 tsp salt

1 tsp. baking soda

1 tsp. nutmeg - freshly grated

1/2 tsp cinnamon

1/2 cup butter

1/2 cup brown sugar

1 egg

5 bananas - ripe

1 tbsp. vanilla-bean paste

1 1/2 cups rolled oats (I use Good Sense) 

1 cup walnuts, pecans or both

Preheat oven to 350 degrees.  In the bowl of an electric mixer combine flour, salt, baking soda, spices and butter. Mix on low until combined.  Add egg, bananas and vanilla bean paste - turn mixer back on low and combine well.   Remove bowl from mixer and add oats and nuts, stirring with a spatula to combine.  Pour batter into a USA Pans 15X6 Hot Dog Bun Pan and bake for 35 minutes, until brown.  Let cool and remove from pan, then cut into bar shapes.  Enjoy!

Chinese Beef Hot Pot

Eating food that is healthy AND delicious is not always an easy task.  It also need to look interesting as well.  Here I have created what I call Chinese Beef Hot Pot, a mixture of satisfying boneless, beef country ribs that have been rubbed with soy sauce and Chinese Five Spice Powder, then roasted to seal in the flavors.  This recipe is a little time intensive if you think about the two hours it takes to make the broth, but that is just part of the process and you will enjoy the reward.  Studded with fresh mushroom, chinese noodles, green onions and tofu, it is sure to liven up your dinner table and inspire conversation with your loved ones.

3 lbs. boneless-beef, country-style ribs
2 tbs. soy sauce
2 tsp. five spice powder

Preheat oven to 400 degrees, and place ribs into a 9X13 baking dish.  Sprinkle with soy sauce and five spice powder.  Place in oven and roast for 30 minutes. 

12 cups water
3 onions, quartered
2 carrots, roughly chopped (you do not need to peel them)
1 bunch of green onion roughly chopped
1 tbsp black peppercorns

Place all ingredients into a stockpot and after you have removed ribs from oven, place them and their liquids in with the other ingredients.  Bring to a boil, then reduce heat and simmer for two hours to make broth.  Once time is done, place ingredients into a strainer to remove solids.  You will want to extract the beef from the vegetable and place them back into the stockpot you were using.  Take a fork and pull the beef to shred it.  Then you will pour the broth back into the pot.  Next, you will add the following:

1 package of fresh, sliced mushrooms
1 bunch of green onions, medium-chopped
1 14 oz package of medium-firm tofu, cubed
1 10 oz package of chinese noodles
1 tsp. salt
2 tbsp. soy sauce

Bring all ingredients up to a boil, then reduce heat and simmer for 20 minutes.  Serve and enjoy.  This meal can also be portioned out into ten individualized servings.