Bo’s Recipes

Bo’s Healthy Snack Recipes:

 

Bo’s Healthy Snack Rules:

  1. Should contain mostly whole food ingredients
  2. Low sugar
  3. Should contain at least 2-3 grams of fiber
  4. Contain a healthy blend of fat (30), protein (10-20), and carbohydrate (50).
  5. Easy and fast to make
  6. Mostly wheat and gluten free
  7. Mostly oil free (try not to eat oxidized fats)
  8. Mostly plant based foods
  9. Mostly Dairy free
  10. MUST TASTE DELICIOUS!!

 

Apple Fig-Newton Protein Bars 

apple fig 300x224 Bos Recipes
In food Processor, combine the following ingredients and blend until large bolus-like dough is formed:

*½ cup dried apple slices

*8 whole dried Calimyrna figs

*2 scoops of vanilla whey protein powder (or other preferred
protein source)

*1-teaspoon Cinnamon

*1-teaspoon vanilla extract

*½ teaspoon powdered ginger

*¼ cup raw Brazil nuts

*5-pitted dates

*¼ cup raw cashews

*¼ cup dry quick oats

Once dough is blended, press into cookie sheet covered with wax paper. Cut into individual bars. Bars are preserved best in refrigerator.

Nutritional content of whole recipe is 1127 calories of which 155 grams are carbohydrates, 54 grams of protein, and 43 grams of fat. Fiber content is 24 grams. Divided into 5 even weight bars, Each bar would contain approximately 225 calories comprised of: 31 grams of carbs, 10.8 grams of protein, 8.6 grams of fat, and 3.42 grams of fiber.

 

 

 

 

 

 

Coconut Lemon Protein Bars

coconut 300x225 Bos Recipes
 In food Processor, combine the following ingredients and blend until large bolus-like dough is formed:

 

*½ cup dried unsweetened/no-preservatives grated coconut

*2 scoops of vanilla whey protein powder (or other preferred
protein source)

*½ teaspoon. Lemon extract

*1/8 cup Almonds

*1/8-cup raw Brazil nuts

*1/8-cup raw cashews

*10-pitted dates

*¼ cup lemon juice

*4 packets “True Lemon” (Wegmans)

 

Once dough is blended, press into cookie sheet covered with wax paper. Cut into individual bars. Bars are preserved best in refrigerator.

 

Nutritional content of whole recipe is 897 calories of which 86 grams are carbohydrates, 48 grams of protein, and 47 grams of fat. Fiber content is 13 grams. Divided into 4 even weight bars, Each bar would contain approximately 224 calories comprised of: 21.5 grams of carbs, 12 grams of protein, 11.75 grams of fat, and 3.25 grams of fiber.

 

 

 

 

Chocolate Chip and Peanut Butter Protein Bars

Choco chip 300x225 Bos Recipes
 In food Processor, combine the following ingredients and blend until large bolus-like dough is formed.
Save chocolate chips to add until all other ingredients have been blended well so as not to pulverize the chips:

 

*2 tablespoons of “Just Great Stuff Organic Powdered Peanut Butter” (85%
less fat than traditional peanut butter) from Wegmans

*4 tablespoons of “Better ‘n Peanut Butter” (Wegmans)

*1 scoop of Chocolate “Metabolic Reset” whey protein powder
(or other preferred protein source) Wegmans

*1/4 cup Almonds

*1 tablespoon of Organic Dark Cocoa

*15-pitted dates

*1/8 cup of “Enjoy Life” semi-sweet non-dairy,
nut, soy mini-chocolate chips.

 

Once dough is blended, press into cookie sheet covered with wax paper. Cut into individual bars. Bars are preserved best in refrigerator.

 

Nutritional content of whole recipe is 1096 calories of which 166 grams are carbohydrates, 36 grams of protein, and 41 grams of fat. Fiber content is 27 grams. Divided into 5 even weight bars, Each bar would contain approximately 219 calories comprised of: 33.2 grams of carbs, 7.2 grams of protein, 8.2 grams of fat, and 5.4 grams of fiber.

 

 

 

 

 

Peanut Butter and Jelly Protein Bars

pb j 300x223 Bos Recipes

 In food Processor, combine the following ingredients and blend until large bolus-like dough is formed:

 

*2 tablespoons of “Just Great Stuff Organic Powdered Peanut Butter
(85% less fat than traditional peanut butter) from Wegmans

*4 tablespoons of “Better ‘n Peanut Butter” (Wegmans)

*2 scoops of vanilla “Metabolic Reset” whey protein powder
(or other preferred protein source) Wegmans

*15 Almonds

*15 raw cashews

*½ cup organic raisins

*10 raw raspberries (or dried cherries)

*1/4-cup quick oats

 

Once dough is blended, press into cookie sheet covered with wax paper. Cut into individual bars. Bars are preserved best in refrigerator

 

Nutritional content of whole recipe is 973 calories of which 130 grams are carbohydrates, 48 grams of protein, and 33 grams of fat. Fiber content is 22 grams. Divided into 4 even weight bars, Each bar would contain approximately 243 calories comprised of: 32.5grams of carbs, 12 grams of protein, 8.25 grams of fat, and 5.5 grams of fiber.

 

 

 

 

 

 

Bo’s Eewy-gooey no-bake high-protein cookies

no bakr 300x223 Bos Recipes
In food Processor, combine the following ingredients and blend until mixture is wet:

 

*4 tablespoons of “Just Great Stuff Organic Powdered Peanut Butter” (85%
less fat than traditional peanut butter) from Wegmans

*¼ cup of “Better ‘n Peanut Butter” (Wegmans)

*2 scoops of chocolate “Metabolic Reset” whey protein powder
(or other preferred protein source) Wegmans

*¼ cup raw pumpkin seeds

*½ cup raw pecans

*¼ cup unsweetened/no-preservatives grated coconut

*8-pitted dates

*1-tablespoon dark cocoa

*¾ cup Almond Milk

*1-teaspoon vanilla extract

*¼ cup of “Enjoy Life” semi-sweet non-dairy,
nut, soy mini-chocolate chips

 

Once wet mixture is blended well, begin adding dry oats (quick or whole) to batter until cookies can be shaped by hand into manageable balls and placed on wax paper. 2-3
cups of oats typically suffice
. Enjoy raw! Cookies are preserved best in refrigerator.

 

 

Nutritional content of whole recipe (with 3 cups oats) is 2,998 calories of which 357 grams are carbohydrates, 114 grams of protein, and 139 grams of fat. Fiber content is
65 grams. Divided into 24 even weight cookies, Each cookie would contain approximately 125 calories comprised of: 14.8 grams of carbs, 4.75 grams of protein, 5.79 grams of fat, and 2.7 grams of fiber.

 

 

 

 

 

Bo’s Homemade Raw Ice cream

ice cream 300x220 Bos Recipes

 You can make a variety of low-carb/low fat ice cream flavors by simply modifying the recipe below. Adding fruit or flavored extracts is a creative way to make your own version.
The recipe below is for mint chocolate chip. A similar recipe for cherry-chunk just uses cherry extract and frozen cherries instead of chocolate chips and mint extract.

 

 In your food processor, combine and blend the following ingredients:

 

*1-2 cups of Xylitol sweetener depending on how sweet you like your ice cream (available at Wegmans and Oak Hill Bulk Foods).
Stevia can be substituted if preferred.

*I use 2-3 raw eggs (cage-free and organic) but raw Avocado
works nicely as well if you are opposed to eating raw eggs. 1 whole Avocado is akin to 2-3 raw eggsfor this recipe

*2 teaspoons Pure Mint Extract

*A drop or two of green food coloring if you’d like for the
kids (but not necessary)

*1/4 cup of “Enjoy Life” semi-sweet non-dairy,
nut, soy mini-chocolate chips

*3 scoops of vanilla whey protein powder

*1 cup Almond Milk

 

Once ingredients are blended well, begin adding ice by hand and pulverizing until you reach desired texture and consistency. Be sure to use a food processor or blender that has ice-crushing capacity. Eat right away. **Do not store in freezer, as mixture will become rock hard.

 

Homemade cherry ice cream:
Just use frozen cherries instead of chocolate Chips; cherry extract instead of mint; red food coloring instead of green.

cherry ice cream 300x220 Bos Recipes

 

Nutritional content of whole recipe (1 cup xylitol and 1 Avocado) is 1,199 calories of which 183 grams are carbohydrates, 42 grams of protein, and 61 grams of fat. Fiber content is 26
grams. Divided into 12 ½ cups, Each ½ cup would contain approximately 100 calories comprised of: 15.25 grams of carbs, 3.5 grams of protein, 5.08 grams of fat, and 2.16 grams of fiber.

 

 

 

 

 

 

Bo’s Cauliflower Crust Pizza Pancakes

pizza Bos Recipes

To make the dough, you’ll need a large food processor or blender to mix and shred the ingredients, a large skillet or griddle, some cooking spray, and a spatula.

 

Here is the grocery list for this large cauliflower crust pizza:

  1. 1 small head of cauliflower (about 2-3 cups chopped)
  2. 1/2 med/lg. red/green pepper
  3. 2-3 cloves of garlic (*not bulbs—I said “cloves.”)
  4. 3/4 cups of liquid Egg Beaters (Egg whites work fine as well. If you add the yolks, be sure to add in the extra calories).
  5. Turkey pepperoni (I use 45 grams which is roughly 25 slices).
  6. 1 cup Low sugar/low sodium Pizza sauce (*no meat or cheese added. Add in the extra calories if you use a sauce that does.)
  7. 2.5 cups of “Daiya” delicious dairy-free melting cheese (mozzarella) from Wegmans. Follow Your Heart Gourmet Melting
    Cheese
    (Mozzarella) is another good one. This is a vegan-based cheese that has half the calories of fat-free mozzarella. It is delicious!!
    Wegman’s sells (in the Nature’s Market Dept.) some delicious non-dairy (dairy ups the carbs) based cheese alternatives. I love the “Gourmet
    Melting” cheeses. You can use skim or low-fat mozzarella if you prefer. Just be sure to add in the extra calories.)
  8. 1 small green Zucchini squash (roughly 90 grams).
  9. I like to add spices like oregano, basil, pesto,
    and garlic powder to my dough recipe.

 

In your food processor, combine the cauliflower, eggbeaters, 2-3 garlic cloves, spices, and approximately 1 ½ to 2 cups of Gourmet Melting cheese (the cheese acts much like the gluten in wheat does to give the dough a chewy dough-like consistency). If your dough comes out too “crumbly” add more egg and cheese.

 

Process the mixer until it appears to be the consistency of a thick slushy (it will not appear to be a dough–like consistency). Pour the mixture into small patties on your well-oiled,
pre-heated skillet. Spread evenly so that patties are thin. Covering the patties will help them cook faster. Cook at about 350 degrees for 2 minutes on each side or until bottom of patty has a browned pancake-like appearance. Once the pancake patty has cooked well, cover with sauce, additional cheese, chopped green pepper and zucchini, turkey pepperoni, as well as any additional toppings you may desire (like mushrooms, veggie burger, onion, etc.). Continue heating in pan until cheese is melted and bottom of crust is browned. For a thicker
crust variety, just stack several patties on top of each other and then cover with toppings.

 

Enjoy when cool enough too much down without scorching your mouth with hot cheese!!!

 

Nutritional content of whole recipe is 640 calories of which 56 grams are carbohydrates, 46 grams of protein, and 29 grams of fat. Fiber content is 17 grams. Makes about 5 small pizza pancakes. Each pizza pancake with toppings would come to approximately 128 calories comprised of: 11.2 grams of carbs, 9.2 grams of protein, 5.8 grams of fat, and 3.4 grams of fiber.

 

 

 

 

 

Bo’s Green Breakfast or Post-workout Smoothie

green smothie Bos Recipes

 In Blender, combine the following:

*2 cups fresh squeezed Orange juice

*3 cups raw baby spinach leaves

*2 scoops strawberry or Vanilla protein powder

 

**Add a little fat to your smoothie by adding some avocado or taking your fish oil supplement at this time. Ground Flax or Chia seed are great options to throw in as well to increase the fiber and nutritional content.

 

Blend well until spinach leaves have been pulverized well

smoothie Bos Recipes
Next, add:

*½ cup frozen Pineapple

*½ cup frozen cherries or wild blueberries

*½ cup frozen strawberries

 

**You may add ice if smoothie is not thick enough

Serve and enjoy!

 

Nutritional content of whole recipe (including 1 teaspoon of Nordic Naturals Lemon Flavored Cod liver oil) is 537 calories of which 100 grams are carbohydrates, 28 grams
of protein, and 8 grams of fat. Fiber content is 16 grams. Makes about 3 full cups. Each cup contains approximately 179 calories comprised of: 33 grams of carbs,
9.3 grams of protein, and 6 grams of fat (assuming you take the cod liver oil with a one cup serving), and 2.6 grams of fiber.

 

Just adding two tablespoons of Chia seed to the smoothie increases the nutritional content by contributing an additional 2.3 carbs per serving, 1.6 extra grams of protein, 2.3 grams of omega 3 fats, and 2.3 additional grams of fiber per serving.

 

 

 

 

 

Bo’s High Protein Banana-nut Muffins!

muffins Bos Recipes

*Before preparing your mixture, soak ¼ cup ground Chia seeds in 3 cups Almond Milk. Pre-heat oven to 350 degrees

 

In your mixer or food processor, combine the following ingredients:

 

*1 large ripe banana

*4 egg whites (or egg beaters)

*5 cups rolled oats

*3 ¼ cups Almond Milk and Chia seed mixture

*1-½ teaspoons of Stevia powder or 5 teaspoons of Xylitol

*1-teaspoon sea salt

*1-teaspoon vanilla extract

*3 heaping scoops of Vanilla Whey Protein Powder

*3 teaspoons baking powder

*1/4 cup chopped walnuts

*1-tablespoon cinnamon

* 2-½ cups unsweetened applesauce

 

Once mixture is blended well, divide up mixture equally into individual muffin tins (or cupcake liners). Be sure to use cooking spray if using tin. Makes approximately 24
small muffins. Bake approximately 30 minutes or until toothpick comes out clean from center.

 

 

Nutritional content of whole recipe is 2,741 calories of which 422 grams are carbohydrates, 129 grams of protein, and 70 grams of fat. Fiber content is 83 grams. Divided into 24 even weight muffins, Each muffin would contain approximately 114.2 calories comprised of: 17.58 grams of carbs, 5.4 grams of protein, 2.9 grams of fat, and 3.45 grams of fiber.

 

 

 

 

 

Bo’s Banana-Date Smoothie

banana shake Bos Recipes

In blender combine the following ingredients and puree:

 

*2 ½ cups Almond Milk

*10 pitted dates (**Puree Almond milk and dates well before adding additional ingredients)

*1 scoop Vanilla whey protein powder

*1 cup frozen cherries

*2 medium-sized frozen bananas

*3-4 ice cubes

*2 tablespoons Chia or flax seed

*1-2 tablespoons dried coconut (organic, unsweetened, no preservatives)

 

Serve cold and enjoy—MMMMMMMMMMMMM!!!!!

 

 Nutritional content of whole recipe is 808 calories of which 152 grams are carbohydrates, 30 grams of protein, and 17 grams of fat. Fiber content is 25 grams. Divided into 3 servings, Each serving would contain approximately 269 calories comprised of: 51 grams of carbs, 10 grams of protein, 5.6 grams of fat, and 8.3 grams of fiber.

 

 

 

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