Team Bob- Week Two Challenge Part 2
6mimi
Posts: 1,432 Member
Lol! You guys are so awesome that I know you can handle a two part challenge this week! :happy:
This part of our challenge is regarding food. Yummmm... my favorite subject!! We are making a Team Bob Cookbook. I am excited! Please post on here healthy recipes that you have tried and enjoy so that you can share your skills with your team. It can be anything from healthy deserts, main course, protein shakes, juicer recipes, whatever. The only rules are that you have to have tried it yourself and it has to be healthy. It can even be a healthy cooking tip that you have learned.
Post on here often throughout the week and look through what your teammates have come up with too. I thought it would be fun to have Team Bob recipes that we can cut and paste and make our own cookbook for our computers, write down your favorites, or print out this challenge and make your own printed cookbook (that's what I'm going to do).
Keep some paper near you because every time you post a recipe or cooking tip you give yourself a star. Keep track of how many stars you have earned. The person who has the most stars by the end of our challenge gets a fantastic prize..... I will change my profile picture for the week to show a picture of me cooking one of your recipes.:laugh: Oh my... priceless!!
Let's do this team! The more posts the better so we can make a fantastic cookbook. Let's do it!!!! Please let me know if you think of any questions and also on your last post for the week let me know your total star count. Ready... set... GO!:bigsmile:
This part of our challenge is regarding food. Yummmm... my favorite subject!! We are making a Team Bob Cookbook. I am excited! Please post on here healthy recipes that you have tried and enjoy so that you can share your skills with your team. It can be anything from healthy deserts, main course, protein shakes, juicer recipes, whatever. The only rules are that you have to have tried it yourself and it has to be healthy. It can even be a healthy cooking tip that you have learned.
Post on here often throughout the week and look through what your teammates have come up with too. I thought it would be fun to have Team Bob recipes that we can cut and paste and make our own cookbook for our computers, write down your favorites, or print out this challenge and make your own printed cookbook (that's what I'm going to do).
Keep some paper near you because every time you post a recipe or cooking tip you give yourself a star. Keep track of how many stars you have earned. The person who has the most stars by the end of our challenge gets a fantastic prize..... I will change my profile picture for the week to show a picture of me cooking one of your recipes.:laugh: Oh my... priceless!!
Let's do this team! The more posts the better so we can make a fantastic cookbook. Let's do it!!!! Please let me know if you think of any questions and also on your last post for the week let me know your total star count. Ready... set... GO!:bigsmile:
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Breakfast Smoothie
Kiwi
Bananas
Frozen Rasberries, Blackberries, and Blueberries
Strawberry Yogurt
Flax Seeds
Raw Oats
Whey Protein
Coconut Water
Orange Juice
I put all the above ingredents in a blender and add a few pieces and blend it up.
This smoothie allows me to get alot of fruits and sometimes I add spanish and/or Kale.
Enjoy0 -
Oh Yummy! I don't usually like coconut water on its own so this would be a great way to use it. That sounds really healthy!0
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Black Bean Brownies
1 box brownie mix
1 15 oz. can black beans
Rinse and drain the black beans
Put beans in a blender or food processor
Fill the empty can with water and dump the water in with the beans
Process until smooth
In a mixing bowl, mix the brownie mix and the beans together (do not add any of the eggs/oil.. just the mix itself)
Pour into a pan sprayed with a little olive oil
Cook the brownies according to box directions -- Sometimes it takes a little longer than the box states so just check every now and then
Enjoy! I promise you can't taste the beans!!0 -
im not good in this area lol but i will try one the recipes that others post.0
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im not good in this area lol but i will try one the recipes that others post.
You are also welcome to post any healthy cooking tips, tips for preparing ahead of time, good internet sources on the topic... anything you think might be handy.
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Chickpea Snack
Drain and rinse one can of chickpeas
Toss chickpeas in some olive oil and cayenne
Bake at 450 for 30 minutes
This was in my food Network magazine. I tried it today and thought it turned out good as an easy high protein snack. I imagine you could change it up just fine by trying different spices.0 -
Tuna Marinara Sauce
1-TBSP> olive oil
2- cans Polar chunk light tuna [drained]
2-cans fire roasted diced tomatoes
6-cloves garlic minced
1/4-1/2 tsp. red pepper flakes
1/2 -tsp. Italian seasoning
black pepper [to taste]
In skillet, heat oil, garlic ans red pepper flakes over medium heat 1-2 minutes. Add tuna and saut'e until tuna is flaked and warmed through.When the bottom of pan is covered with a nice fishy mush, add tomatoes and Italian seasoning.Simmer on medium/low 10-15 minutes,serve.
Serve over whole wheat linguine or spaghetti squash.
Serves 40 -
Taco Soup
1 lb. lean ground beef can use ground turkey too)
2 cans stewed tomatoes
1 can pinto beans, undrained
1 can whole kernel corn (or yellow hominy) undrained
1 pkg. Taco Seasoning Mix
1 pkg. Hidden Valley Ranch seasoning mix
Brown ground beef; drain grease well. Combine all other ingredients with juices and mix well. Simmer for a few minutes. I really like to put this mixture in Crock Pot and cook on low 4-6 hrs.
1 cup = 3 pts.Weight Watchers points if you are following the program0 -
Tuna Marinara Sauce
1-TBSP> olive oil
2- cans Polar chunk light tuna [drained]
2-cans fire roasted diced tomatoes
6-cloves garlic minced
1/4-1/2 tsp. red pepper flakes
1/2 -tsp. Italian seasoning
black pepper [to taste]
In skillet, heat oil, garlic ans red pepper flakes over medium heat 1-2 minutes. Add tuna and saut'e until tuna is flaked and warmed through.When the bottom of pan is covered with a nice fishy mush, add tomatoes and Italian seasoning.Simmer on medium/low 10-15 minutes,serve.
Serve over whole wheat linguine or spaghetti squash.
Serves 4
Thanks for sharing that recipe Carrie. I would have never thought of putting those ingredients together and I know how you told me your family loves this dish. Yummmm!0 -
It is so cold where I am. This soup sounds so warm and delicious... easy to do too. Thanks for sharing!Taco Soup
1 lb. lean ground beef can use ground turkey too)
2 cans stewed tomatoes
1 can pinto beans, undrained
1 can whole kernel corn (or yellow hominy) undrained
1 pkg. Taco Seasoning Mix
1 pkg. Hidden Valley Ranch seasoning mix
Brown ground beef; drain grease well. Combine all other ingredients with juices and mix well. Simmer for a few minutes. I really like to put this mixture in Crock Pot and cook on low 4-6 hrs.
1 cup = 3 pts.Weight Watchers points if you are following the program0 -
I made this last night:
Sauteed Shrimp w/ light Wasabi Cream Sauce, Sesame Brown Rice, & Napa Cabbage Slaw
http://www.cookinglight.com/food/quick-healthy/fast-menus-00412000074311/page31.html
They were out of napa cabbage, so I used the slaw-in-a-bag mix instead...quicker, easier, & still yummy!
I love the cooking light website, tons of great recipes, most with nutritional values.0 -
this sounds yummy...might have to try a smoothie now...thanks0
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will try this when feeling better!!! it will take care of this chocolate attacks0
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Eggs
Myth - people with high choleterol and HBP can't eat eggs (yes, they can)
Myth - more than 30g of protein a day can't be digested and metabolized by the body. (the practical guideline is 0.8g/kg of body weight
220 lbs / 2.2 lbs per kg x 0.8 = 80 gm of protein... for 220 pound person, that is 80gm minimum (also equals only 320 calories or nearly 10oz of grilled chicken breast)...
for someone who is ACTIVELY exercising (30-45 min per day, 4-6 days per week at 65-85% of MHR), the requirement jumps to 1.2-1.4g /kg for women and 1.6-1.8g for men (depending on if you are doing strength training 2xs per week in association with your aerobic work).
This means, for guy like me, who CURRENTLY weighs 136 kg my protein for a day would be 217g or 870 calories .... here is the twist and why EGGS are your frriend...
That 870 calories is normally accounted for from a TDEE of about 3400 calories and is 25% (magic isn't it? how that number matches the daily 'recommendation')... BUT you really need to keep consuming that 870 calories as part of your total calorie budget when you lose weight... so, mine with exercise is usually around 2200-2350 calories per day... which is then 37% of my total daily intake... sounds high, but the only way to maintain muscle mass is to FEED your body protein... otherwise it will begin using protein BEFORE it uses FAT to feed your metabolism...
Whew!!! after all that, here's why I love EGGS
Now, there is too much fat in the WHOLE egg to eat TOO many of them that way... so ,here is my 1st EGG tip....
Scrambled Eggs (forget egg beaters... toooo expensive, and not even as good for you)
2 LARGE whole eggs
3 egg whites (obviously separated)
onions
bell peppers (I keep chopped red, yellow, orange, green in a baggie in my freezer... you can chop them once a month and have plenty)
Use oil spray in your frying pan, heat, then sautee the veggies (I sometimes also add spinach or chopped broccoli)...sautee and then add your beaten eggs and scramble
Just so you know, the two eggs cost you 140 calories, the whites 48, oil spray is technically free, veggies - FREE (or you can log those 15 calories if you really want to)...
Season with a teeny bit of salt and a glass (8oz) of nonfat milk (86 calories) and you have a breakfast that will carry you thru to lunch for less than 300 calories that packs nearly 40gm of protein into your day as you start...
If your like me and start with the morning mile (or more), this will fuel your body and rebuild muscle...
Enjoy!!0 -
I might note that the key to eating a LOT of protein in your diet (above that magic 25%) is to ensure you are drinking water CONSTANTLY.... my son carries a 1 gallon (128oz) jug with him everywhere (including his college classes)... he fills it once a day... yes, he visits the porcelain wall unit regularly during the day
If you eat protein, you don't store it as fat if your still under budget, but if you fail to drink enough water, small crystals made from Urea (called uric acid) build up in your system and can cause GOUT, especially in MEN who are 40+...
So part TWO of my hint... eat eggs, but drink water!!0 -
Trail Mix Tacos
1 tortilla, I use regular flour
1 Banana
1 Scoop of Raisins
1 Sliced up Apple
1 teaspoon of Honey
! tablespoon of granola
1-2 tablespoons of peanut butter
Lay out the tortilla flat. On half of it smear the peanut butter. Slice up the banana and place it on the same side. Slice the apple and place it on top of the banana. Sprinkle the raisins, granola and honey on top of those two. Fold over the second half of the tortilla. Slice it so you can manage it. Enjoy. I am fast and loose with the measurements. It's different every time. I might use a bigger tortilla, less PB etc... You get the idea.0 -
I might note that the key to eating a LOT of protein in your diet (above that magic 25%) is to ensure you are drinking water CONSTANTLY.... my son carries a 1 gallon (128oz) jug with him everywhere (including his college classes)... he fills it once a day... yes, he visits the porcelain wall unit regularly during the day
If you eat protein, you don't store it as fat if your still under budget, but if you fail to drink enough water, small crystals made from Urea (called uric acid) build up in your system and can cause GOUT, especially in MEN who are 40+...
So part TWO of my hint... eat eggs, but drink water!!
My personal best on water was 1000z, that was last week.0 -
I made this last night:
Sauteed Shrimp w/ light Wasabi Cream Sauce, Sesame Brown Rice, & Napa Cabbage Slaw
http://www.cookinglight.com/food/quick-healthy/fast-menus-00412000074311/page31.html
They were out of napa cabbage, so I used the slaw-in-a-bag mix instead...quicker, easier, & still yummy!
I love the cooking light website, tons of great recipes, most with nutritional values.
I don't have any shrimp recipes so this will be great! Thanks for sharing!0 -
will try this when feeling better!!! it will take care of this chocolate attacks
I hope you start feeling better! :flowerforyou:0 -
@ PHATAV8R Wow... that is some great information! Thanks for sharing. I know I often get confused on how much protein to eat. I know I stay full longer with protein but was confused about if I over do it and it being stored as fat. This information will be very helpful. That recipe sounds great too.0
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@ Bokatok Trail Mix Tacos? LOVE that idea... How cleaver!0
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Chicken and Veggie Pasta
(2 Servings)
2 cups whole wheat pasta noodles
2tbsp olive oil
1tbsp margerine
2 cups steamed broccoli
2 cups chicken breast (boiled)
1 cup chopped onions
1 cup chopped tomatos
2 tbsp Cup Parmesean Cheese
Delicious!0 -
Rosemary Roasted hicken and Potatoes w/ Parmesean broccoli
(serving size 2)
2 6oz pieces of chicken breast
1 potato
3 tbsp Olive Oil
Rosemary
Garlic powder
Salt
Pepper
2 Cups broccoli
2 tbsp parmesean Cheese
Preheat oven to 425. Chop potato into cubes. Mix 2 tbsp olive oil with rosemary garlic powder salt and pepper (all to taste i never measure) Coat chicken and potatoes. Place pan with potatoes in oven for 10 mins. Take pan out move potatoes to one side and add in chicken cook for additional 30-35 mins.
For broccoli: Put 1/4 inch of water in a frying pan add broccoli. Place on stove and Steam to desired texture. After drained mix with 1 tbsp olive oil and parmesean cheese.
This was dinner last night!0 -
You guys are spectacular!!! These recipes and tips are going to be great for your teammates and me!! Keep them coming!!! I know you Want me cooking your dish on my profile picture next week! :laugh:0
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Banana Pancakes
- 1 cup whole wheat flour
- 2 tsp. baking powder
- 1/4 tsp. salt
-1/4 tsp. cinnamon
- 1 large banana, very ripe, mashed
- 1 cup skim milk
- 3 large egg whites
- 2 tsp. olive oili
- 1 tsp. vanilla
- olive oil or non stick cooking spray
Mix all dry ingredients in a bowl. Combine milk, egg whites, oil and mashed banana in a bowl and mix until smooth. Combine wet ingredients with the dry and mix well with a spoon until there are no more dry spots. Don't over mix.
Heat a large skillet on medium heat. Spray cooking spray to lightly coat and pour 1/4 cup of the pancake batter. When the pancakes start to bubble flip the pancakes. Repeat with the remainder of the batter. You can add chopped walnuts if you want some extra protein.
I like these pancakes. They are easy to make in batches and reheat fine too. I think they would also freeze well.0 -
Easy Marinated Chicken
Rub raw chicken breasts with pepper and garlic salt.
Marinate chicken in 1/3 cup canned pineapple chunks (with juice) and 1/2 tbsp. soy sauce per breast in an airtight container for 10 minutes or more.
Pour chicken and marinade in a baking dish sprayed with cooking spray.
Bake 20 - 30 minutes at 350 until fully cooked.
It is great over brown rice and served with steamed broccoli.0 -
My favorite lunch. I make it and put it a mason jar. Portable and yummy!
Raw Carrot Ginger Soup
You can have the raw carrot ginger soup and warm it up. It is yummy. Here is the recipe.
3 cups Carrot Juice- fresh juiced
1 ripe Avocado
2 Tbsp. Agave Nectar
1 Tbsp. Ginger, minced
1/4 tsp. ground Cayenne Pepper
1/4 tsp. Sea Salt
1/2 cup Coconut Meat, optional
2 Tbsp. Avocado or Olive Oil, for garnish
2 Tbsp. Fresh Cilantro, chopped, for garnish
Directions
Puree the first seven ingredients in a blender until completely smooth. Taste and
adjust the seasonings if necessary. Garnish the soup with a drizzle of oil and the
chopped cilantro.
Serving Size: Makes 2 servings 1 1/2 cup each
Number of Servings: 20 -
I would have never thought of that combo! I'll have to try it! This may sound stupid... what is coconut meat? Is it the actual white fleshy part? Sounds delish!My favorite lunch. I make it and put it a mason jar. Portable and yummy!
Raw Carrot Ginger Soup
You can have the raw carrot ginger soup and warm it up. It is yummy. Here is the recipe.
3 cups Carrot Juice- fresh juiced
1 ripe Avocado
2 Tbsp. Agave Nectar
1 Tbsp. Ginger, minced
1/4 tsp. ground Cayenne Pepper
1/4 tsp. Sea Salt
1/2 cup Coconut Meat, optional
2 Tbsp. Avocado or Olive Oil, for garnish
2 Tbsp. Fresh Cilantro, chopped, for garnish
Directions
Puree the first seven ingredients in a blender until completely smooth. Taste and
adjust the seasonings if necessary. Garnish the soup with a drizzle of oil and the
chopped cilantro.
Serving Size: Makes 2 servings 1 1/2 cup each
Number of Servings: 20 -
Coconut meat is the white part, but I don't add that. No need for more calories :-)
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I would have never thought of that combo! I'll have to try it! This may sound stupid... what is coconut meat? Is it the actual white fleshy part? Sounds delish!
[/quote]0 -
I went to a cooking class and they did these but with cinnamon and a bit of sugar. I like to roast for longer because I like them crispier. I hope it's OK i'm posting here. I'm not on Team Bob but Team Jilian doesn't have any challenges or posts so I thought I'd look at the other teams for some tips and motivationChickpea Snack
Drain and rinse one can of chickpeas
Toss chickpeas in some olive oil and cayenne
Bake at 450 for 30 minutes
This was in my food Network magazine. I tried it today and thought it turned out good as an easy high protein snack. I imagine you could change it up just fine by trying different spices. 0
