Vi-Pumpkin Protein Bars

Vi-Pumpkin Protein Bars:

1/2 C xylitol brown sugar blend
1 4-oz. jar baby food applesauce
2 tsp ground cinnamon
1 1/2 tsp ground ginger
1/2 tsp ground clove
1 tsp baking powder
1/2 tsp salt
2 tsp vanilla extract
4 large egg whites
1 15 oz can raw pumpkin
Mix ingredients well in a bowl and add
2 c oat flour
2 scoops Vi Shape shake mix
1/2 cup almond milk
(optional) 1/2 c chopped walnuts

Preheat oven to 350
Spray 9x13 pan with non-stickk spray
spread batter into dish and bake for 30 min
Makes 24 squares

Each square has 63 calories, 2.3 g fat, 8g carbs, 4g protein (with walnuts)
47 calories, .7 g fat, 8 g carbs, 3.7 g protein (without walnuts)

Steak Marinade Recipe

3 Tbsp Red Wine Vinegar
2 Tbsp Reduced-Sodium Soy Sauce
2 Tbsp Fresh Lemon Juice
4 tsp Extra-Virgin Olive Oil
2 Garlic Cloves, minced
1 tsp dried Oregano
1 tsp dried Basil
1/4 tsp dried Thyme
1 tsp salt
1/4 tsp ground pepper

Put all ingredients in a large ziploc bag and put steak in, covering completely in marinade.  Let marinate overnight.

Recipes for When You Wanna Chew Your Shake

Recipes for When you Wanna “Chew Your Shake”

Applesauce Reinvented

Take 2 cups of applesauce and add 2 scoops of Vi shape and mix well (can add a little more applesauce if too sticky). Can microwave and serve warm if preferred.

Banana Muffins

Dry ingredients: Mix together in large bowl.

1c Low carb baking flour
1c oats
2 rounded scoops of Vi-Shape mix (or other protein powder)
1 ½ Tbsp milled flax seed
~2 Tbsp Splenda brown sugar
Baking powder/ Baking Soda
1 Tbsp (or more to taste) ground Cinnamon

In separate bowl or large measuring cup, mix moist ingredients:

2 ripe bananas, mashed.
1 whole egg + 1 egg white
2 Tbsp unsweetened applesauce
1/2container low fat banana (or vanilla) yogurt
1 Tbsp Flax seed oil.

Preheat oven to 350 degrees. Spray muffin tins with no stick butter flavored spray. Add the wet ingredients to dry ingredients. Be sure to mix well to blend all flavors.

Spoon into muffin tins and bake for 12-15 minutes until lightly browned and toothpick comes out clean.

Recipe makes 1 dozen muffins.

Change it up by using blueberries, raspberries, peaches, strawberries, etc. for bananas. Swap out yogurt flavors to compliment fruit.

Banana Nut Bread

2 scoops Vi-Shake Mix
1 Banana Health flavor pk. (optional)
1/2 cup and 1 tablespoon and 2 teaspoons flax seed meal
4 ripe bananas, mashed (if using banana health flavor pk only use 2-3 bananas)
3 tablespoons and 1/2 teaspoon skim milk
3 tablespoons and 1/2 teaspoon low-fat/fat free sour cream
1-1/2 teaspoons egg whites
1-1/2 cups and 2 tablespoons whole wheat flour
3/4 teaspoon baking soda
1/2 teaspoon of nutmeg

1. Preheat the oven to 350 degrees F. Grease and a 9x5 inch loaf pan.

2.In a medium bowl, mix together the Vi-Shake mix, flax meal, bananas, milk, sour cream and egg whites until well blended. Combine the flour, baking soda and nutmeg; stir into the banana mixture until moistened. Spoon into prepared loaf pan.

3.Bake for 45 -60 minutes in the preheated oven, or until a toothpick inserted into the crown of the loaf comes out clean.

Banana Pancakes

Recipe is for 2-3 Pancakes

1/2 C Vi Shake Mix, 1/4 C Water, 1 Egg, and 1/2 C Bananas. Mix together Shake Mix, Water and Egg in mixing bowl. Stir in fruit, gently. Pour Batter onto slightly greased skillet. When pancake bubbles around edges and towards center, turn. Pancake is done when golden brown. Top or fill as desired

Blueberry Banana Muffins

2 C. Vi-Shape shake mix
1 c. Gluten Free Baking Flour
1 tsp. Baking Powder
1 tsp. Baking Soda
½ tsp. Salt
2 C. Dry Oatmeal
1 Egg
½ C. Unsweetened Applesauce
1-4 oz. Greek Yogurt, Vanilla
3 Ripe Bananas
¼ C. Ground Flax/Flax Seed Meal
¼ C. Wheat Germ
1 C. Frozen Blueberries (unsweetened)

Mix all ingredients except blueberries (use a potato masher to help mash the bananas). When well blended, stir in blueberries. Using ¼ cup per muffin tin, distribute evenly into 12 muffins. Bake at 350 for 25 minutes.


Blueberry Pancakes

Recipe is for 2-3 Pancakes

1/2 C Vi Shake Mix, 1/4 C Water, 1 Egg, and 1/2 C Blueberries. Mix together Shake Mix, Water and Egg in mixing bowl. Stir in fruit, gently. Pour batter onto slightly greased skillet. When pancake bubbles around edges and towards center, turn. Pancake is done when golden brown. Top or fill as desired.

Chocolate Covered Bananas

2 cups bittersweet chocolate chips
2 tablespoons canola oil
3 ripe bananas, peeled, cut into 1/2-inch-thick slices
Vi Shake mix

Preparation:

Stir chocolate and oil in heavy small saucepan over low heat just until smooth. Let stand 15 minutes to cool. Add Vi Shake mix to taste.

Place each topping in separate shallow dish. Line baking sheet with foil. Arrange banana slices on foil. Using fingers, dip 1 banana slice in chocolate, coating completely. Shake off excess chocolate. Drop dipped banana in topping. Using clean hand, sprinkle more topping over banana to coat. Transfer to foil-lined sheet.

Repeat with remaining bananas, chocolate, and toppings. Freeze until firm, about 3 hours then serve.

Assorted toppings for coating bananas (such as crushed chocolate sandwich cookies, toffee bits, chopped butterfinger candy bars, chopped salted peanuts, or tasted shredded sweetened coconut)

Cran-Apple Spice Bars

2 C. Vi-Shape shake mix
3 C. Dry Oatmeal
1 C. Dried Apples (cut in small pieces)
1 C. Unsweetened Applesauce
4 Ripe Bananas
½ C. Wheat Germ
½ C. Flax Seed Meal/Ground Flax
½ C. Gluten Free Baking Flour
1 C. Craisins
2 tsp. Cinnamon

Mix dry ingredients. Dice bananas into small pieces. Add bananas and applesauce to dry mix. Mash & mix together. Pour mixture into greased 9x13” pan (grease with olive oil spray). Cook for approx. 25 minutes at 325. Cool on a wire rack for 10 minutes, cut into 18 pieces and store in air tight container.

No Bake Cookies

To make a double batch, 13x9 size, double the recipe.

Put 1 cup peanut butter and 1/2 cup honey in a microwave safe bowl and microwave for 30 seconds, to melt a bit. Add 1 cup oatmeal, and 3 scoops Vi Shake Mix. Mix well and then pat into bottom of a 8x8 pan or drop by teaspoon full and let cool

Protein Pancakes

1/2 c. oatmeal uncooked
2 scoops vi-shake
2 egg whites

Mix ingredients together and spray griddle with Pam. On low 250-300 temp. spoon the batter on the griddle, flip after a few minutes.

Optional: add 1/4 c. blueberries to the batter.

Strawberry Banana Protein Muffins

1/3 oat bran
5 egg whites
2 scoops of Vi Shake
3 strawberries (cut very small)
1 banana mix in
cinnamon optional

Heat oven to 350-365, spray muffin pan with pam, put in oven for aprox 22-25 min (ovens vary) test with tooth pick and ENJOY!! Once again you can get really creative, nuts, apple sauce, fresh fruit, nuts, even Jello for flavors

Strawberry Granola Parfait

2 scoops Vi-Shape shake mix
8 oz. Low Calorie Strawberry Yogurt
½ C. Fresh Berries
¼ C. Granola
Slivered Almonds
Mix shake mix into yogurt. Layer into a glass: yogurt, strawberries, and granola. Repeat layers. Top with almonds.

Strawberry Pancakes

Recipe is for 2-3 Pancakes

1/2 C Vi Shake Mix, 1/4 C Water, 1 Egg, and 1/2 C Strawberries. Mix together Shake Mix, Water and Egg in mixing bowl. Stir in fruit, gently. Pour Batter onto slightly greased skillet. When pancake bubbles around edges and towards center, turn. Pancake is done when golden brown. Top or fill as desired

Ultra Oatmeal

2 scoops Vi-Shape shake mix
1 serving cooked Oatmeal
1 packet Chocolate Cardia Care Health Flavor mix-in
Dash of Cinnamon

Mix and Enjoy!

Vi-Crispy Treats

2 1/2 Tbsp. Margarine, melted in a 4 qt. pan
1 C. Mini Marshmallows
Melt thoroughly and allow to spread on bottom of pan

Add 1 scoop Vi-Shape Shake Mix, stir well
Add 1 1/2 Cups Crispy Rice Cereal, stir well
Turn out on wax paper and allow to cool completely

Vi-Yogurt Covered Strawberries

Cut strawberries in half and put in ice cube tray face down.
Add 2 scoops ViSalus shake mix with yogurt and mix well.
Scoop yogurt and put into ice cube tray with strawberry.
Freeze and then enjoy!!

Other Ideas:

Use pre-packaged cake or muffin mix and take out two scoops of mix and add back two scoops of Vi Shape

Use waffle mix and add two scoops of mix and an extra egg to the mix.

Use Vi-Shape to dust pastry dishes, in place of powdered sugar.

Any recipe that calls for Whey Protein Powder, substitute Vi-Shape shake mix

Mojo Found, Half Marathon Looming, Healthy Dinners Abound

Here I am, mojo in tact.  I found it somewhere around the holidays.  It was a combination of an ionized bracelet, a classical cd that is designed to motivate you subconsciously and the fact that I was in the mood for all things holidays this season.  Or just the mental benefits of knowing I was doing something to find my missing vitality.  Either way, it came back with a vengeance and I was thrilled to see it again.  Like a long lost friend.

But even though I'm feeling better mentally and emotionally, I still feel a little fatigue physically and lacking my conquer-the-world-daily attitude that got me to the gym 6 days a week.  Still looking for that...I have a half marathon on Sunday and to be honest, my training has been lackluster at best.  I'm thinking I could be low in some vitamins (due to lack of knowledge for my activity level and what my body requires under such duress) and also perhaps a little overtraining in all of that.  And breaking my training routine has shaken my confidence.  It's been cold as all get-out around here lately and the roads have been frozen, so to make matters worse what long runs I've done I did on the treadmill.  I ran 8.5 miles this morning on my treadmill at a good effort pace and I feel just fine, so it really is just mental.  I've run 4 half marathons and I work out harder than most on an almost daily basis, so I need to be okay with the fact that straying from my plan is okay and the outcome is up to me mentally, not really so much physically.  I have almost a week to get my mind straight.

On the upside, I've been cooking.  Yes, me.  The girl who admittedly is missing her domestic gene in a big way.  The thing is, I actually like to cook, as long as the subject matter isn't too disgusting to handle pre-cooking.  I just don't have a lot of spare time.  I work crazy hours and cooking takes even more time.  But I'm making an effort and am building my repertoire of clean dinner recipes. 

My latest endeavor is Clean Beef Stew, taken from the October 2010 issue of Oxygen magazine.  It was very easy to make, it takes a long time to cook (90 minutes).  The meat was a little tough, but the stew tasted really good and believable, for a clean recipe.  Perhaps I cooked the meat too long?  Will do some further investigating when I make this recipe again.

Makes 6 servings
323 Calories, 7g Fat, 27g Carbohydrates, 6g Fiber, 37g Protein


1 lb sweet potatoes, peeled
1 1b carrots
1 medium yellow onion
2 lb top sirloin
3 Tbsp reduced-sodium soy sauce
3 Tbsp oat bran
1½ cups low-sodium beef broth
1½ cups water
Pinch chopped parsley (optional)

Preheat oven to 325.
Chop vegetables and meat into large chunks.
Combine soy sauce and oat bran in a large baking pan.
Add meat, tossing to coat. Add vegetables, broth and water. Cover and bake for 1½ hours. Top with chopped parsley, if desired.


As I find recipes that are clean and really tasty, I'm adding them to a custom cookbook I am making for myself on Tastebook's website.  My cookbook will be entitles "Eatin' Clean in a Dirty World" and so far I'm up to 8 recipes, 2 of which I've shared on here so far.  This is a fun endeavor, because when my cookbook is compiled, I'll have up to 100 clean recipes bound in a nice book and they will all be recipes I will make and enjoy.  Also, since I've already entered recipes into Tastebook, for now, when I need one of them I can just log into the site and read my recipe off my phone.  Efficiency!

So, what now?  Well, after my half marathon on Sunday I plan to revamp my workout plan to start conditioning myself for the full marathon I signed up for late this year.  Also, I will be committing myself to some sort of Clean Eating Challenge, details of which are still TBTOAP (to be thought of and posted). 

For now, my plan is to fuel up, rest up and move my feet like the wind via masterful mind control on Sunday!

Thanksgiving Update

Well, I did it.  Everything I set out to do to be clean and careful on Turkey Day worked out.  I ran 5 miles on my treadmill this morning and after eating an apple, walked into Thanksgiving with a 500 calorie deficit.  That helps!  I ate my two crackers of crab dip and did all the things at dinner I said I would.  My dessert cookies turned out to be delicious.

My sister hosted T-giving and was gracious about the fact that I BYOB (brought my own slice of whole grain bread).  Also, my dessert cookies were determined to be good tasting by not just me but my husband, mom, sister and niece.  And so, I survived!  And it wasn't nearly as hard as I thought it would be.  It really, REALLY helped to have a plan in place beforehand.  I'm not sure if I would've walked in with no plan that I would have made such good decisions.  I would've been overwhelmed with the smells and feelings of holiday celebration.  Crisis averted!

So, now, about these dessert cookies.  The recipe comes from the November 2010 issue of Oxygen magazine:

Almond Butter Chocolate Chip Cookies

Makes 20 cookies (not 24 like the recipe says)

1 cup unsalted almond butter, stirred well  (I couldn't find unsalted almond butter so I went to the health food store and churned some up in their machine, actually I sent my husband to do it which could be a blog post in itself)

3/4 cup Sucanat (a derivate of sugar, it stands for sugar cane natural, grainy texture by itself but great for cooking)

1 large egg

1/2 tsp baking soda

1/4 tsp sea salt

3 oz. dark chocolate (70% cocoa or greater), broken into small pieces


Preheat oven to 350 degrees.  Stir together first five ingredients until blended.  Stir in chocolate.  Drop dough by rounded tablespoonfuls onto parchment lined baking sheets.  Bake for 10-12 minutes or until lightly browned.

* I should note the cookies will be extremely soft and mooshy at this point.  They harden up once they cool, so it doesn't mean they are not done if they are squishy.

Let cool on baking sheets for five minutes (10 is better).  Remove to a wire rack and let cool for 15 more minutes.

110 calories, 8 g fat, 1.5 g sat fat, 10 g carbs, 1 g fiber, 3 g sugar, 2 g protein, 55 mg sodium, 10 mg cholesterol

What makes these cookies good is that they are clean.  There is not one ingredient that will spike your blood sugar out of control and they are filling because they have protein in them.  Also they are gluten free for those of you who are sensitive. 

The magazine makes a special note to say researchers have found that the dark chocolate's antioxidants may bind with the protein in milk, so think twice about drinking milk while eating dark chocolate if you are eating it for the antioxidant benefits.

They taste enough like a "real" chocolate chip cookie to pass as a dessert you could share with others.  My family seemed to enjoy them and noticed that they were very filling for a dessert item.

I would definitely make these again.