http://www.ironmagazineforums.com Find healthy, low fat bodybuilding recipes here! en Fri, 20 Nov 2009 22:28:42 GMT vBulletin 60 http://www.ironmagazineforums.com/images/misc/rss.jpg http://www.ironmagazineforums.com http://www.ironmagazineforums.com/healthy-recipes/103962-suprfast-s-low-carb-foods.html Fri, 13 Nov 2009 19:53:22 GMT I am needing to put low carbs into my diet as much as possible. Whenever i find a good low carb meal, snack, etc., i will add it here. Ill keep everyone updated. I get a lot of ideas from several cookbooks, trial and error, or modified recipes. I dont mean to plagiarize anyone's ideas, but if i do, too bad. All nutritional value will be calculated using FitDay - Free Weight Loss and Diet Journal.

Protein Pancakes
1/2 C Ricotta Cheese(i used part skim so using whole or fat free will change the nutritional value i listed)
2 eggs
Whey protein(any flavor, but your pancakes will be flavored with this)
1/2 t baking powder
pinch of salt

extra
fresh fruit or berries
mix berries into the above concoction or top with berries

1)combine cheese and eggs and mix well
2)add remainder of dry ingredients until blended
3)use non stick spray in place of butter to keep fat down

nutritional value(for all of above, minus any extra fruit)
Calories - 423
Carbs - 9
Protein - 52
Fat - 20


I personally gave up pancakes because of the carb dense. Now pancakes are back for breakfast. I could BARELY tell the difference between these pancakes and real pancakes. They did feel a lot lighter on the stomach.

Kris ]]> Healthy Recipes suprfast http://www.ironmagazineforums.com/healthy-recipes/103962-suprfast-s-low-carb-foods.html http://www.ironmagazineforums.com/healthy-recipes/103572-sweet-potato-soup.html Thu, 22 Oct 2009 21:10:16 GMT Thanksgiving has been on my mind since, well, after last Thanksgiving. My favorite holiday, packed with food and good eats. I had a few extra sweet potatoes(the darker red that are commonly called Garnet/jewel yams) and decided to do something fun for Thanksgiving. Might as well practice ahead... Thanksgiving has been on my mind since, well, after last Thanksgiving. My favorite holiday, packed with food and good eats.

I had a few extra sweet potatoes(the darker red that are commonly called Garnet/jewel yams) and decided to do something fun for Thanksgiving. Might as well practice ahead of time.

Ingredients
1 large sweet potato(roughly 12oz by weight)
1 Tb whole wheat flour
1 Tb olive oil
1 1/2 C chicken broth
1 Tb brown sugar(brown sugar is measured packed not loose)
1/4 t ginger powder
1/8 t cinnamon powder
1/8 t nutmeg
1 C milk
1/8 t salt(more or less to taste)
1/8 t crushed black pepper(more or less to taste)

Directions
1) Start by peeling the sweet potato, cutting into equal large chunks and bringing to a boil for roughly 15-20 minutes or until soft when poked with a fork.
2) In a separate heavy pot bring olive oil to a low-medium heat. Add whole wheat flour and allow to brown for about 4-5 minutes(congratulations you just made a "roux".)
3) Add chicken broth and brown sugar and bring to a boil then reduce to a simmer for 5 minutes.
4) By this time the sweet potatoes should be done. Remove from water and insert into pot with roux mixture with nutmeg, cinnamon, ginger. Simmer 5 minutes.
5) Remove from heat and put into a blender for even consistency, no chunks.
6) Add back to pot and add milk bring back to a simmer for 5 minutes.
7) Salt and pepper to taste
8) Serve

The important stuff, makes 4 servings.
Calories - 750
Fat - 30g
carbs - 100
protein - 20

per serving
calories - 187.5
fat - 7.5g
carbs - 25g
protein - 5g

If i get a chance ill do a complete picture write up with walk through. Yea, i love food.

Side notes-
Roux is usually made with white flour and butter(or any fat). I am trying my best to keep everything as body builder friendly as possible, with complex carbs and healthy fats. Good food doesn't have to be so bad for you.

Kris ]]> Healthy Recipes suprfast http://www.ironmagazineforums.com/healthy-recipes/103572-sweet-potato-soup.html