Healthy Recipe Thread

[BendtheBar]

ONP's tuna shake:

Originally Posted by ONpump17

I didn't do any precise measurements, but I'd estimate everything as:

1 tin of tuna, drained
2 tbsp peanut butter
1/2 - 1 tsp honey
1 medium banana
2 cups milk (No less than 2% fat)

Combine all ingredients in a blender, blend until smooth.

No Powder, No Problem - Tuna Protein Shake | Healthy Recipes | Muscle & Strength

[WilldBill88]

Don't know if this has been posted here, but I wanted to share a recipe from Arnolds bodybuilding encyclopedia. Each of the drinks here is made in sufficient quantity for 3 servings a day.

Level 1
(Protein = approx. 50 grams.)

20 ounces of milk or juice
4 ounces of cream (or 1 ounce safflower oil and 3 ounces of water)*
2 eggs
2 teaspoons lecithin granules
1/4 cup good-quality milk-and-egg protein powder
Flavoring

In a blender, place, milk, cream, eggs and lecithin; blend for an instant. Wait several minutes for the lecithin granules to dissolve, then add the protein powder and blend until mixed. For flavor, use your imagination: a very ripe banana, vanilla extract, any other fruit or flavoring. To make the drink sweeter, add a tablespoon or less of fructose-do not use high surcose foods like ice cream or chocolate syrup.

*For those with a slower metabolism, substitute safflower oil and water for the cream. If additional calories are not a problem, try alternating cream one day with oil and water the next.

Level 2
(Protein = approx 72 grams.)

16 ounces of milk or juice
6 ounces of cream (or 2 ounce safflower oil and 5 ounces of water)
4 eggs
4 teaspoons lecithin granules
1/2 cup good-quality milk-and-egg protein powder
Flavoring

In a blender, place, milk, cream, eggs and lecithin; blend for an instant. Wait several minutes for the lecithin granules to dissolve, then add the protein powder and blend until mixed. Flavor as in Level 1 drink, except that you can use as much as 2 tablespoons of fructose for sweetness.

Level 3
(Protein = approx 98 grams.)

16 ounces of milk or juice
8 ounces of cream (or 3 ounce safflower oil and 6 ounces of water)
6 eggs
6 teaspoons lecithin granules
3/4 cup good-quality milk-and-egg protein powder
Flavoring

In a blender, place, milk, cream, eggs and lecithin; blend for an instant. Wait several minutes for the lecithin granules to dissolve, then add the protein powder and blend until mixed. Flavor as desired.

*If you find your weight gain is not as large as you would like, even at level 3, here is an even more potent drink you can add to your diet. (Protein = approx. 96 grams.)

12 ounces of milk or juice
12 ounces of cream (or 4 ounce safflower oil and 8 ounces of water)
6 eggs
6 teaspoons lecithin granules
3/4 cup good-quality milk-and-egg protein powder
Flavoring



Edit; Fixed some spelling errors.

[BendtheBar]

Nice. Going to add this to the recipe's thread.

[kitarpyar]

Garlic chilli chicken ...

Roughly, this is what it should like



In case anyone's interested, here's the recipe ...

1. Beat 4 eggs in a large bowl, add some soy sauce, salt, pepper and corn starch.
2. Add small cut up pieces of chicken breast (about a pound) to this, and let this stay for 20-30 minutes
3. Heat up some oil in a wok, add some garlic and onions. When the garlic is fried properly / onions turn brown, add some more soy sauce, 1 tbsp corn starch, some sugar (adjusted for taste) and 4-5 chopped green chillies and a diced green pepper.
4. Add the chicken-egg mix and cook for 10 minutes
5. Add 2 cups of water (or broth or stock) and cook a further 10-15 minutes. Towards the end, add some green onion tops and cilantro (for garnishing)
6. Eat

[BendtheBar]

^ Man does that look good right now!

[SeventySeven]

I stick this stuff on everything

1 cup greek yogurt
2 tbl spoons lemon juice
1/4 teaspoon, cinnamon, paparika, cumin, black pepper

mix together. enjoy.

[BendtheBar]

Going to add this to our recipe thread. Thanks!

[exskinny]

Originally Posted by kitarpyar

Garlic chilli chicken ...

Roughly, this is what it should like



In case anyone's interested, here's the recipe ...

1. Beat 4 eggs in a large bowl, add some soy sauce, salt, pepper and corn starch.
2. Add small cut up pieces of chicken breast (about a pound) to this, and let this stay for 20-30 minutes
3. Heat up some oil in a wok, add some garlic and onions. When the garlic is fried properly / onions turn brown, add some more soy sauce, 1 tbsp corn starch, some sugar (adjusted for taste) and 4-5 chopped green chillies and a diced green pepper.
4. Add the chicken-egg mix and cook for 10 minutes
5. Add 2 cups of water (or broth or stock) and cook a further 10-15 minutes. Towards the end, add some green onion tops and cilantro (for garnishing)
6. Eat

This. Looks. Amazing. I want a big bowl right now.

[Hunterace]

Found a recipie on the net and this is close to it, thought I'd share cause they're awesome....well for not real brownies
I doubled the recipie and used more whey from the original but here's what I use/do.
You need 2 bowls, one for dry stuff, one for wet
In the first bowl mix 12 egg whites
1 cup of fake sugar(I used walmart brand, but stevia or whatever works) you can use real sugar if you wish, I haven't
1 tsp vanilla extract
1 tsp of canola oil(I have a no fat canolia oil spray I used, measureing this isn't exact, but it's been turning out fine) If you use real canolia oil it'll change cal total.
*
mix these up
*
In bowl #2
2.5 scoops of whey(I used M&S iso, and it's the cookie and cream flavor, they didn't have chocolate last time I ordered)
8 tbsp of cocoa powder
1 tsp baking soda
1 tsp of double acting baking powder
*
mix these up
*
then add the dry bowl to the wet bowl, recipe says to add it a little at a time and mix slowly, I just dump it all in and stir
*
Once it's mixed well, poor it into a container of your chosing, not sure what size corningware I used to be honest.
Throw into oven at 350 for 20 min., check with a toothpick, if it comes out clean it's good to go.
I add 2 tbsp of dark chocolate chips to the top and let them melt in a little, this is optional, you can put fruit or whatever the heck you want on it. The first few times I didn't add the chips, but now I do, obviously this adds cals.
EAT
*
The total #s are
Fat...14.5
Carbs...45.5
Protein...113
I cut it into 4 pieces...F 3.5, C 11, P 28
lot less carbs without the chocolate chips but it's yummy

[BendtheBar]

Nice. Adding this to the recipe thread