Wednesday, December 15, 2010



Banana-Peanut Butter Protein Bars

3 medium ripe bananas, mashed

2 ½ cups rolled oats
1 tablespoon cinnamon 1 teaspoons nutmeg (I just put 1 1/2 tablespoons of cinnamon and omit the nutmeg, all what you like)
2 tablespoons natural peanut butter (I prefer chunky)
1 teaspoon vanilla

1/3 cup splenda (I use 1/2 cup)
1/2 cup egg beater (or 1/2 cup egg whites)
1/2 cup skim or 1% milk
1/2 cup applesauce
3 scoops protein powder (chocolate)

1/2 cup raisins

Preheat oven 300 degrees, spray cake pan with pam. Mix ingredients in a large bowl. Pour into cake pan cook for 45-50 mins. Let cool before cutting. Cut into 8 pie slices. Refrigerate, will keep a week or so.

230 calories each

These are extremely filling and a much better alternative to store bought protein bars.

For a sweet potato/pecan version I just nuke an extra large sweet potato, scrape out the inside, mash, and add 1/4 cup chopped pecans instead of the banana and peanut butter.

If you like oatmeal you'll like them a lot I think, if you don't I still think you will like them ok. I make them every Sunday and eat them every work day for breakfast and sometimes an extra one if I'm on the go and need something quick.

I made them for my TOPS ladies one week and they seemed to really like them.

I was reading on the BFFM inner circle that I'm a member of and one of the moderator guys said he makes out a goal list everyday and includes every little thing he wants to get done even brushing his teeth, he breaks it down in time incriments too. I thought that was a great idea so I think I'm going to start doing that to see if it helps me accomplish more during my day. I'm sure it will since I feel like far to often I waste a lot of time at night.

Well till tomorrow...


Thursday, December 9, 2010


I had a lovely fresh lettuce but I don't like the outside leaves in salad so thinking cap went on and with a little help on the internet I came up with this str-fry.

1 onion sliced.
about 6 large outside leaves of an iceberg lettuce, Once cut up it filled a large bowl, probably more than 2 lt.
small bunch of spinach
2 or 3 celery stems
1 cup sliced red cabbage using the thick ribs
cup of cooked carrot chunks
butter or good flavoured oil
Italian seasoning or whatever your favourite is. You can even go asian and use soy sauce.
1/4 tsp sugar

you could add anything you like such as bacon pieces, chilli, red pepper chard stems, garlic, ginger, whatever you feel like.

Wash the lettuce and any other leaves you use well and leave to drain. You don't want them dripping with water.

While the onion is cooking in the butter, slice lettuce leaves into 1.5/2 cm strips and cut them across so they are mostly about 5-10 cm long.

Add the slower cooking greens such as the red cabbage.
Toss the lettuce in the pan and stir.

Roughly chop or tear spinach leaves and more finely chop stems.

Add to pan and give a stir around

Finely slice celery

Add to pan with seasoning and good pinch of sugar

Continue to cook over medium heat until satisfied it tastes good. I left mine about 10 minutes.

Add freshly cooked carrots.


I believe this can be turned into a tasty soup with good chicken stock and stick whizz to puree until nice and smooth. a squeeze of lemon juice could work.

I was surprisedby how sweet the greens were. I guess it depends on the freshness and quality of the lettuce.