Favorite OWL recipes

[msanjelpie]

Post your favorite tried and true OWL recipes here...

List all ingredients, what rung of OWL, and total (net) carbs

[msanjelpie]

Re: Favorite OWL recipes

OK, I'm going to start out with an Orange Protein Shake.

Rung: 2

Ingredients:

1/2 cup heavy cream (3.3 carbs)

1/8 cup water

1 scoop 100% protein whey* (1 carb)

10 Orange Creamsicle Capella Flavor Drops

3 drops of liquid sucralose

6 ice cubes

Blend well in blender, place in freezer for 10 minutes to thicken, drink and enjoy - yield 8oz.

TOTALS:

calories 480
fat 44 grams
carbs 4 grams
protein 19 grams

*I prefer the Optimum Nutrition 100% ANY Whey Protein brand. Purchased at GNC.

[msanjelpie]

Re: Favorite OWL recipes

Vanilla Almond Protein Shake

Rung: 3

Ingredients:

1/2 cup heavy cream (3.3 carbs)

1/8 cup water

1 scoop 100% protein whey* (1 carb)

1 1/2 teaspoon vanilla extract (1 carb)

3 drops of liquid sucralose

1 oz almonds (grinded) (2.5 net carbs)

6 ice cubes

Blend well in blender, place in freezer for 10 minutes to thicken, drink and enjoy - yield 9 oz.

TOTALS:

calories 664
fat 58 grams
carbs 8 grams
protein 25 grams

*I prefer the Optimum Nutrition 100% ANY Whey Protein brand. Purchased at GNC.

[liv]

Re: Favorite OWL recipes

That is a lot cream. Can you still lose with that?

New England Cream of Mushroom Soup

Ingredients:
• 2 cups cauliflower, chopped
• 1 cup chicken broth
• 1/4 cup carrot, sliced very thin
• 1/4 cup celery, sliced thin
• 1/4 cup onion, diced
• 1/2 cup cream
• 1/2 cup water
• 1 1/2 tablespoons butter
• 2 cups button mushrooms, sliced
• 1/2 clove garlic, minced (optional)
• 1 tablespoon chopped fresh parsley

In a 2 1/2 quart pot, combine cauliflower, broth, onion, carrot, and celery. Bring to a boil then reduce heat to low and simmer until vegetables are tender — about 15 minutes.

Remove from heat, add cream and water; stir to combine. Pour 1/2 the mixture into a blender and process until smooth; pour into a bowl. (Cover lid of blender with a towel and hold down so the heat of the mixture will not blow the top of the blender off and burn you!)

Continue with the remaining mixture; set aside. Using the same saucepan, heat the butter over medium heat until hot and bubbly; add the mushrooms and garlic; sauté until lightly browned.

Add puréed vegetable mixture and parsley to mushrooms and cook, stirring occasionally until soup is thoroughly heated; 2 to 3 minutes Do not boil, as the cream may curdle.

Per Serving (125ml) : 151 Calories; 12g Fat (70.2% calories from fat); 4g Protein; 8g Carbohydrate; 2g Dietary Fiber; 38mg Cholesterol; 273mg Sodium.


I usually add a bit salt to this recipe and I may throw in other items like broccoli, or parsley in the soup rather than just a garnish. Anyways it is good. If not on rung 8- carrot can be omitted.

[msanjelpie]

Re: Favorite OWL recipes

You are right - I'm going to substitute the heavy cream for yogurt - boy what a difference in calories!

===============

YOGURT SMOOTHIE

Rung: 2

Ingredients:

4 oz Dannon light & Fit yogurt Vanilla Cream (3 carbs)

1/8 cup water

1 scoop 100% protein whey* (1 carb)

10 Capella Flavor Drops (choose your flavor)

3 drops of liquid sucralose

7 ice cubes

Blend well in blender, place in freezer for 10 minutes to thicken, drink and enjoy - yield 8oz.

TOTALS:

carbs 4 grams
calories 115
fat 1.5 grams
protein 22 grams

*I prefer the Optimum Nutrition 100% ANY Whey Protein brand. Purchased at GNC.