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Goldies' Whatever Bean Soup

This is one of those free-form type recipes that you can alter very easily. This serves two people, or one with leftovers... or double it for more people... you get the idea!

I'll start with the basic "Italian" recipe and then offer variations.

1 can white beans: garbanzos or great northern or cannelloni (include the juice)
1 can vegetable broth
1/2 cup marinara (spaghetti) sauce
a sprinkle of Italian seasoning (you can buy "Italian Seasoning" or get oregano, basil, etc., separately)
1-2 cups of microwaved frozen or fresh broccoli
2-4 slices of wheat bread, toasted

Put everything except the broccoli and bread in a blender and blend until smooth. Pour into a pot and heat up over medium heat. Add the broccoli and stir until heated through. Chop the bread into cubes and sprinkle on the soup. This takes about 15 minutes, max, to make!

Variations:

Mexican:
Black beans not white
Salsa not marinara
Cumin not Italian seasoning
Cut up fresh mild peppers: green, yellow, red instead of broccoli

Chicken:
White beans
Chicken broth not vegetable
Cut-up cooked chicken breast meat (you can even buy this canned)
Black pepper
Whatever kind of vegetable you like

And so on...  Grin

Comment and discuss this recipe here...
http://scoobysworkshop.com/simplemachinesforum/recipes/recipe-whatever-bean-soup/

Goldies' Homemade Salad Dressing

I like to make my own salad dressing because most of the store-bought stuff has "high fructose corn syrup" or "sugar" as one of the top three ingredients.

If you have a blender, this is easy to make. It's a strong-tasting salad dressing, which means you can use less of it, and it uses olive oil, one of the best oils for you.

Put all ingredients in a blender and blend until smooth.

2 cups balsamic vinegar
1/2 cup olive oil
1/4 cup fresh basil
1/4 cup fresh rosemary
1/4 cup fresh thyme

It separates in the fridge, and the olive oil semi-solidifies, so take it out a few minutes before you're going to use it, and shake well. I like to use white balsamic vinegar because then the salad dressing is a nice, green color instead of brown (regular balsamic vinegar is brown). Either way, it's yummy!

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http://scoobysworkshop.com/simplemachinesforum/recipes/recipe-homemade-salad-dressing/

daveybs' Waffles

I've used a similar recipe for 3 years now, except mine doesnt call for any jello...

1/3 cup oats
1/3 cup cottage cheese
1 egg
1 egg white
1 tsp baking powder
vanilla (to taste)
cinnamon (optional- to taste)

blend together, put in waffle iron (waffles) or on skillet (pancakes)

Comment and discusss this recipe here...
http://scoobysworkshop.com/simplemachinesforum/recipes/great-protein-breakfast-recipe-video-simple-to-make-without-protein-powders/
[This topic was made by michaelzwarszawy, but daveybs' recipe is on there also]

daveybs' Whey Shake

1 cup skim milk
1 scoop unflavored/unsweetened whey
1 spoonful 100% unsweetened cocoa powder
A few drops vanilla extract

Put all ingredients in a blender and blend 'till smooth.

If you want to: add some splenda to cut the bitterness of the coco if you're okay w/ artificial sweeteners.

The way I figure its high in protein and you get the added antioxidant benefit from the 100% cocoa. Plus, there's nothing artificial (unless splenda is added)! I have substituted my morning cup of coffee with this and it compliments my bowl of oatmeal well. To me its reminiscent of chocolate milk.

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daveybs' "Oat-A-Roni" & Cheese

Sometimes when I'm really craving mac and cheese but want a slightly healthier alternative I turn to my beloved oataroni and cheese because you don't need loads heavy cream, whole milk, eggs, and butter to make this taste good! Also, with all of the fiber in the oats it really fills me up for hours and this dish also has that "stick to your ribs" effect. People often say "thats gross" or question "cheese with oatmeal!?". I'll admit it doesn't sound natural, but if you think about it oats really are just a grain. Oats themselves are NOT sweet, but rather have a mild and subtle nutty flavor if you don't have a corrupted palate from years of adding brown sugar and crap to the grain. Also macaroni is made from wheat, another "nutty" grain... so again, it really isn't that much of a stretch to add cheese to oats. The trick is cooking the oats just right so that the dish comes out very think and viscous; like a good homemade mac and cheese, this dish should be very dense and NOT watery! It also helps to use a very strong flavored cheese such as pepper jack and/or cheddar. Anyway, heres the recipe.

Ingredients:

1. 1 cup rolled oats (NOT steel cut)
2. 2 oz cheese (I use 50% reduced fat cheddar and pepper jack, 1 oz each)
3. Water-variable amounts

Instructions:

1. Add oats to a dish.

2. Most important step: Add JUST ENOUGH water to the oats to make the oats wet. The oats should be sitting slightly under a small film of water... Don't drown the oats!

3. Cook the oats on high for 3-5 minutes. The oatmeal should be rather thick and viscous such that if you were to turn your bowl upside down, nothing would happen...the oats would just sit in the bowl like a thick paste would.

4. Stir in about 1.5 oz of the cheese(s) directly into the oatmeal. A lot of it will melt directly on contact.

5. Add the remaining .5 oz of cheese(s) to the top of the oatmeal (This will form the cheesy "crust").

6. Put this back in the microwave for about 1-2 minutes.

7. Remove and LET COOL for NO LESS THAN 10 minutes!!!! Don't eat it until it cools; if you eat it when its piping hot you wont give the cheese a chance to solidify and really bind with the oats. Plus, if you eat it when its piping hot the cheese will solidify to your teeth instead...this is not an appetizing feeling  Lips sealed

8. Enjoy

Nutrition:

*This assumes that 50% reduced fat cheese was used.

Calories---440
Fat---------9 g
Sat. Fat----6g
Carbs------54 g
Fiber-----8g
Protein----28g

Disclaimer: Now before I get yelled at, I'm not advocating eating this every day. Personally, I eat this when I crave a good "stick to your ribs meal". It prevents me from bingeing on pizza, ribs, wings, or even traditional mac and cheese, which all have considerably more calories, fat, and saturated fat than this meal. Plus, it does deliver on the protein front.

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http://scoobysworkshop.com/simplemachinesforum/recipes/%27oat-a-roni%27-cheese/

ezerojas' Fruit Smoothie

I use frozen fruit in this recipe because it keeps longer and is very convenient for tight schedules:

Frozen Mango chunks
Frozen berry medley (blueberry, cherries, etc)
Frozen pineapple chunks
Frozen strawberries
1 small FRESH banana (frozen ones will jam up the whole works in this recipe)
Agave nectar (for sweetness, or use honey, but avoid cane sugar)
1/2 cup plain Yogurt (active cultures preferred)
25+ g of soy protein from powder (vanilla compliments the nature fruit flavors)
Soy Milk (about 1 cup)
1/2 cup Orange Juice fortified with calcium

This sounds like a lot, but the shake tastes great and avoids the farty lactose issues with milk or whey. Throw all fruit in the blender and blend first, then add protein powder to it as it keeps blending (avoids caking). This makes about a 32 oz shake and will keep you powered up through a workout.

Comment and discusss this recipe here...
http://scoobysworkshop.com/simplemachinesforum/recipes/good-protein-powder-recipes/
[Slatts made this topic, but ezerojas' recipe is in there also]

Scoobys' Easy Cold Cereal

2 biscuits (47g)

1.5 (360ml)cups nonfat milk

1 orange


     

365 calories

3% calories from fat

19.5g protein

7.7g fiber

This recipe was taken straight from Scoobys' Nutrition section at...
http://www.scoobysworkshop.com/nutrition.htm

Comment and discusss this recipe here...
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Scoobys' Easy Oatmeal

1/2 cup (40g) dry oatmeal

1.5 (360ml)cups nonfat milk

1 plum


     

315 calories

6% calories from fat

19.5g protein

5.7g fiber

This recipe was taken straight from Scoobys' Nutrition section at...
http://www.scoobysworkshop.com/nutrition.htm

Comment and discusss this recipe here...
http://scoobysworkshop.com/simplemachinesforum/recipes/scoobys%27-easy-oatmeal/

Scoobys' Easy Protein Shake

    
25g whey protein (Type I use)

1cup orange juice

1 frozen banana
 
   

315 calories

3% cals from fat

27g protein

2g fiber

This recipe was taken straight from Scoobys' Nutrition section at...
http://www.scoobysworkshop.com/nutrition.htm

Comment and discusss this recipe here...
http://scoobysworkshop.com/simplemachinesforum/recipes/scoobys%27-easy-protein-shake/   

Scoobys' Easy Salmon Burrito

2/3 cup (95g) mixed vegetables

whole grain tortilla

1/2 cup (130g) nonfat refried beans

1oz salmon

   

330 calories

7% cals from fat

19g protein

11g fiber

This recipe was taken straight from Scoobys' Nutrition section at...
http://www.scoobysworkshop.com/nutrition.htm

Comment and discusss this recipe here...
http://scoobysworkshop.com/simplemachinesforum/recipes/scoobys%27-easy-salmon-burrito/

Scoobys' Easy Chicken and Brown Rice
    

skinless chicken breast 3.5oz (100g)

1 cup (150g) broccoli

1 cup brown rice
     


330 calories

12% calories from fat

30g protein

4.4g fiber

This recipe was taken straight from Scoobys' Nutrition section at...
http://www.scoobysworkshop.com/nutrition.htm

Comment and discusss this recipe here...
http://scoobysworkshop.com/simplemachinesforum/recipes/scoobys%27-easy-chicken-and-brown-rice/

Chris1985s' Vegetarian Meals

Hey everyone,

I have followed Scooby's vids concerning nutrition, but I got to admit, it's hard for me to get 6 meals in per day (I'm trying to bulk up and gain muscle). I usually get 5 meals in, because work involves me to be everywhere at once. I do find however, I am eating the same stuff, and wanted to incorporate some different things into my nutrition. So, this is a typical day for me:

Breakfast - 1 1/2 cups of hot oatmeal, 1/2 cup of blueberries, 1 glass of skim milk

Brunch - Protein shake (Optimum nutrition mixed with water), and a carrot muffin (whole wheat)

Lunch - 1 cup vegetables boiled with 1/2 cup of beans, or sometimes 2 egg whites with lettuce and a bit of butter in whole wheat bread

Afternoon Snack - Protein shake (same as above)

Dinner - Salmon fillet with 1 cup frozen vegetables

Snack (sometimes, not always) - whole wheat bread, nutella, 1 glass of skim milk.

I'm a vegetarian, although I eat fish (no shrimp though). Anyone have any ideas how I can spice up my nutrition a bit more?

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http://scoobysworkshop.com/simplemachinesforum/recipes/some-tips-for-a-vegetarian/

sushi362s' Vegetarian Meals

Im a vegetarian also. No fish either. Try adding a second breakfast about 3 hrs after the first 1. My second breakfast looks like this:

Here are some foods/ meals that i eat to get protein. Remember that i dont eat any meat including fish.

Breakfast (28g of protein):
Special K Cereal
Skim Milk
Soy Protein Shake

Breakfast 2, 3 hrs after breakfast 1, (25g of protein)
2 Tbsp of peanut butter
2 slices of whole wheat bread
1 cup of skim milk

Here are some foods that you can eat also:

If you live near a bulk store, Sams, Bj's, Costco, Try to get:

Clif Bar:
240 calories 45 calories from fat, 10g of protein, 44g of carbs
This is a great pre workout snack.

Edamame Soybeans:
120 calories, 40 calories from fat, 12g of protein per serving
Great to add to mixed vegetables. Add a cup of milk on the side to make a 21g of protein meal

Naturade Soy Protein Shake:
150 calories 15 calories from fat, 13g of protein
This is the soy shake i mentioned earlier

Peanuts:
160 calories 130 calories from fat, 7g of protein
Dont listen to scooby on his strict calorie requirements. As long as you are eating less than 100g of fat a day and doing cardio every other day, any food in moderation is good for you.

Boca Vegan Burger:
100 calories, 5 calories from fat, 18g of protein
This tastes great. As long as you dont go overboard with the condements and use whole grain bread to make a sandwich, the sandwich can be great for you.

One last note, Bodybuilding without meat sources can be difficult. Many people will tell you to forget about your reasoning behind not eating meat and shove some steak or McDonald's down your throat. But, they are obviously wrong. As long as you get 1g of protein per pound of bodyweight, you can still get ripped and muscular. Send me a message if you need to see my diet for more help.

Comment and discuss this recipe here...
http://scoobysworkshop.com/simplemachinesforum/recipes/some-tips-for-a-vegetarian/
[Chris85 originally posted this topic, but sushi362s' recipe is in there also.]