Gluten Free Protein Morning Glory Muffins

I love muffins in the morning or for a snack midday--these are great for those times and I greatly reduced the sugar and fat content from an original recipe I found online, as well as making them gluten free and protein infused.  If you want to try to ViShape protein just click on the name and it will get you to a place you can order some online.  Otherwise you can substitute another Vanilla Protein but I've never made these with any other then ViShape

 To Make these muffins you will need:

King Arthur - Gluten Free Multi-Purpose Flour, 1 Cup

Vi-Shape, 8 rounded scoops (equals 1 Cup)

Whole Ground Flaxmeal, 2 TBSP

Splenda - Baking 3/4 Cup

Applesauce- Unsweetened, 1 1/2 cup

Oil, ¼ Cup

1 cup Unsweetened Almond Milk

2 Eggs

Vanilla Extract, 3 tsp

Shredded Carrots, 2 Cup

Shredded Coconut, Unsweetened, 1/2 cup

¼ cup Craisins

¼ Cup White Chocolate Chips

2 tsp Cinnamon

¼ tsp Salt

2 tsp baking soda

Mix dry ingredients into wet with a spoon in a large bowl.  Spoon into a lightly oiled muffin pan--non wheat flours do best in silicon pans-don't use paper muffin cups because they will stick terribly.  Bake in a 350 degree oven for 20-25 minutes. Amount of muffins will be determined by how large your muffin tin is and how high you fill it.  This recipe made 22 muffins for my tin  I sprinkled some Quinoa flakes on the top prior to baking. 

If you want to decrease the fat, you can eliminate the coconut or the oil all together--decrease the almond milk if not using the coconut to 1/2 a cup and if not using oil, replace it with applesauce.  You can also eliminate the craisins and chips, replace with nuts and raisins or use 1 chopped apple in place of ¼ cup of applesauce.

Vishape Crepes

 ViShape Crepes

• 1/2 cup all-purpose flour (I use Better Batter Gluten Free)
• 4 scoops ViShape Shake Mix
• 1 egg
• 1 teaspoon oil ( I use Coconut Oil)
• 2 cups milk (Use Non Fat, Almond, Soy—whatever your preference)

Directions

1.     In a mixing bowl, combine all ingredients—you can use a blender if you prefer 

2.     Heat a large skillet or crepe pan over a medium-high heat. Spray the pan with non-stick cooking spray. Pour about 1/3 cup of batter into the pan, lift the pan and turn it by rotating your wrist, spreading a PAPER THIN amount in the pan. Flip the crepe when it starts to bubble ( about a minute or so) after flipping cook only for 30 seconds or less.   When it is finished cooking, remove it and repeat this process with the remaining batter.  

3.     Fill or top with your favorite topping, I like to use strawberries

Bon Appetit! 

Makes about 12 crepes.

Gluten Free Coconut Milk Rice Pudding

Gluten Free Coconut Milk Rice Pudding

Makes about 6 servings

2 cups water

1 cup Arborio or other short grain rice

1/8 teaspoon salt (I used sea salt)

1 tablespoon butter

4 cups milk (whole, 1% 2 %, just don’t use nonfat- it doesn’t work well) –

·       **Variations: Use 2 cups nonfat and a can of coconut milk or

2 cans of coconut milk and water to = 4 cups. I used Goya Coconut milk but looking forward to trying it with the kind they sell in the cartons**

1/2 cup sugar( more or less to taste

1 stick whole cinnamon

1 piece whole nutmeg   * To avoid straining you can just use ground cinnamon and nutmeg, that’s what I usually do 

2 teaspoons pure vanilla extract

Ground cinnamon for garnishing

Directions

In a large saucepan, place the water, rice, salt and butter, stir to combine and bring to a boil over medium-high heat. Reduce the heat to a simmer, and cook 10 to 15 minutes until the rice has absorbed most of the water.  Be careful not to overcook the rice.

While the rice is cooking, in a separate, medium-size saucepan, combine the milk, sugar, cinnamon and nutmeg, and cook over medium heat until the mixture is simmering (about 2 minutes) or you can use the microwave. Once the rice i is cooked, pour the milk mixture through a strainer into the larger saucepan if you used the whole cinnamon and nutmeg, if not just pour it in as is. Discard the whole cinnamon and nutmeg.

Cook the rice and milk mixture over medium-low heat, stirring occasionally to avoid hot spots in the pan and burning, until the rice has absorbed most of the milk mixture and the entire mixture has thickened- about 15 minutes more.   When finished remove from heat, add the vanilla, and mix to combine.

Divide the pudding among 6 small heat-safe containers, sprinkle with ground cinnamon to taste, cover and refrigerate at least an hour.  Pudding will thicken in the refrigerator.  I didn’t have any small containers so I put it in a pint mason jar to cool.

Low Fat Gluten Free Broccoli Cheese Soup

Low Fat Gluten Free Broccoli Cheese Soup

Fast and easy to make, serves 4-6 depending if it's the main meal or an appetizer

1 tablespoon butter

1/2 Cup chopped onion ( I used the frozen chopped onion)

tbsp minced garlic

1/4 teaspoon salt

1/2 teaspoon fresh ground black pepper

1 (12 fluid ounce) can fat-free evaporated milk

2 bags chopped frozen broccoli ( about 3 cups)

1 (32 ounce) carton low-sodium Fat Free chicken broth
3 TSBP Gluten Free Flour, potato starch or whatever thickening agent you prefer 
1 package of Fat free shredded Cheddar Cheese ( I used Kraft)
 

In Soup Pot add butter, onion and garlic, once onion is translucent, add the broccoli and broth, simmer until broccoli is tender.  Using potato masher mash broccoli into smaller pieces.  Some people prefer to puree or blend their soup--I don't but feel free to do it at this part of the recipe :)

Once mashed,  continue to cook another 5-7 minutes, add evaporated skimmed milk and salt, pepper to taste. Add the flour, stir and then add the package of fat free shredded cheese.  Stir in and serve. 

Gluten Free Vishape Strawberry Shortcake

Gluten Free Vishape Strawberry Shortcake

 

These aren't those spongy little cakes you buy in the produce section of the supermarket, these are dense and delicious, soaking up the strawberry juice.  Easy to make!

4 Cups sliced strawberries with 1/4 C sugar substitute--Mash together with fork and set aside

Meanwhile heat oven to 425* Lightly grease a cookie sheet or use a silpat.   

Measure out 1/4 cup sugar substitute, 6 scoops ViShape 2 C Gluten Free Bisquick 

mix and blend together.  

Cut in using a fork or Pastry knife 1/3 of a cup of butter,cut into small pieces.  

In a separate bowl, beat 3 eggs or egg substitute equivalent, 3/4 cup non fat milk and 1/2 tsp Vanilla extract.   Once blended, add to the flour mixture.  Spoon out using 1/2 cup measure onto Silpat or greased cookie sheet 

( makes 6 large biscuits)  

 

Bake in the 425* oven for 12-14 

minutes depending on size.    

When cool, cut shortcake in half, layer the strawberry mixture and whipped cream or whipped topping.  

 

Enjoy!!

GF Italian Style Rolls with Quinoa Flakes

I wanted to make bread today in my bread maker and to my dismay, my paddle was put away in a place I evidently don't recall ever putting it--maybe I'll find it someday----

Course correction, checked out my box of Better Batter for ways to substitute Better Batter ( My Favorite GF blend to date) in a more traditional style bread recipe--I learned that but much more--this amazingly simple recipe for Italian rolls.  It called for Cornmeal as optional--I opted for Quinoa flakes as I am corn sensitive.  I followed the recipe otherwise verbatim and was very happy with the result  I used a Silpat and sprayed the remainder of the cookie sheet as instructed ( no silpat instructions) I didn't notice a difference using the silpat or not.  Below is the recipe from the Better Batter Box:

Preheat Oven to 450*   Grease a cookie sheet, sprinkling cornmeal or Quinoa flakes and set aside.  In the bowl of an electric stand mixer, mix together 1 pk of Active Dry yeast and 2 1/2 C of warm water.  Let sit for 5 minutes.  After 5 minutes add 1 1/1 tsp salt and 3 1/2 C of Better Batter Gluten Free Flour and beat on high speed on stand mixer for 4 minutes.  Spoon the batter onto the cookie sheet in 1/2 C scoops, smoothing the top with a spatula or ( as I used) wet hands.  Brush the tops lightly with an egg beaten light ly with a Tbsp of water.  Let rise for 15-25 minutes ( I did it for 25) then bake for 20-30 minutes ( I baked for 20-ovens vary)

Yield depends on size, I made 9 nice size rolls although I could have made them a tad bit smaller, they are filling and delicious!  

All in all I am very pleased with how these rolls came out--I've already eaten one and want another :) 

Apple Cinnamon Raisin ViShape Bread

 Apple Cinnamon Raisin ViShape Bread

Gluten Free, Low Fat, Protein Infused Quick bread

3/4 C egg whites

1/4 cup honey or agave nectar

1/2 cup Baking Splenda or other Sugar Alternative

6 Scoops Visalus Vishape Protein

3/4 cup Pamela's Pancake Mix

1 1/2 cup unsweetened applesauce

3/4 C nonfat unflavored yogurt

1/3 C raisins

1-2 TBSP Cinnamon

Mix wet ingredients, then add dry except the cinnamon.  Pour 3/4 of the batter into a silicone baking pan that has been sprayed lightly.  Into the remainder of the mix, put in the cinnamon, and pour mix on top of batter in pan, lightly cut in to give marbling effect.  Place in a 350* oven for 50 minutes, check with a knife to see if center is done, if not bake for 1-2 more minutes.  Cool 5 minutes and remove from pan.  When totally cool slice into 12 pieces.

104 calories 18 C 1 Fat 6 protein 11 sugar 2 fiber

Gluten Free Low Sugar Protien Infused Sugar Cookies

I decided to make my version of these Visalus Cookies because I cannot eat wheat and other people posted difficulty with the recipe as originally written. 

These cookies are not overly sweet as baked, obviously if you decorate with a sugar icing it will increase the sweetness. Overall I was pleased with the way these turned out. Use gluten free baking powders, vanilla's etc. I use regular vanilla as I don't have an issue with it and Calmut Baking powder.

Ingredients:

1 Cup Vi-Shake mix (2 scoops equals roughly 1/3 of a cup)

1 ¾ Cup Better Batter  flour or other gluten free flour mix

1 tsp Xanthum Gum

1/2 tsp. baking powder

1 tsp. baking soda

2 eggs ( 3 eggs makes chewier cookies)

1 1/2 tsp. vanilla extract

1 stick (½ cup) of butter softened

1 Cup sugar substitute of choice

½ cup of granulated sugar (may be good with confectioner sugar as well)

Directions: Preheat oven to 375 degrees. 

Mix dry ingredients. 

Cream together wet ingredients including the sugar. 

Gradually mix in dry ingredients to wet ingredients.   

 

CHILL dough for 30 minutes to no more then 1 hour in refrigerator.   

Roll out dough on lightly floured surface—I rolled out 1/3 of the mix at a time. Cut out cookies with cookie cutter of choice and place on cookie sheet covered with parchment paper.

Sprinkle colored sugar or leave undecorated to garnish later. 

Bake 6-8 minutes. Cool.

*I baked mine for 5 minutes, then checked to see if edges were barely light brown—that’s when you want to take them out.  Oven temps vary so start on the low end of the time and move up 30 seconds to 1 minute at a time until desired color. 

GF Blueberry Protein Muffin Bars

So good and gluten free!

Use a Silicon pan   Makes 6
Mix together
3 Eggs ( or eggwhites if you want to reduce fat)
1 tsp oil or 2 tsp melted butter
2 tsp milk
1/4 tsp vanilla (gluten free-I just use regular with no problem)
2 tsp Agave Syrup or Honey
1 tsp lemon juice
1/4 C coconut flour
1/4 Cup ViShape Protein (Gluten Free)
1/4 tsp baking powder (Calmet)
1/8 tsp salt
1/4 C baking Stevia or 1/2 Cup baking Splenda 1 C fresh blueberries ( I used less

Heat Oven to 400
Mix Wet ingredients in a bowl
Mix Dry ingredients separately, then mix the dry into the wet
Mix until smooth
Either fold the blueberries into the batter gently or since I had Bar shaped silicone forms, I just pressed in the blueberries after I poured the batter into the form. 

Divide Batter evenly into 6 muffin cups ~Silicon works best but if you don't have Silicon, use FOIL muffin cups or heavily sprayed muffin tins (paper sticks and who wants to eat paper?!)  Bake for 15 minutes on 400 degrees. I always put my baked goods on for 12 minutes then check the last 3 minutes.  Non-wheat baked goods sometimes need less time baking.  Allow to cool then remove from form.  I sprinkled a little sugar on top when they first came out of the oven, that is totally optional.

Estimate breakdown is 110 calories a muffin~the recipe I modified said 100 calories a muffin but I used half the blueberries called for and I added the protein (180 calories over 6 muffins)

Banana Bread

Gluten Free, Low Added Sugar, Low Fat Banana Bread with Pecans

3/4 Cup Egg Whites
1/4 Cup Honey
1/4 Cup Baking Splenda or other sugar alternative
4 scoops ViShape
1 tsp Vanilla
3/4 Cup Gluten Free flour mix ( I prefer Better Batter)
1 tsp Baking Soda
2 tsp Baking Powder
3/4 Cup Chobani NF Plain Yogurt
3/4 cup ripe banana
1/3 Cup chopped pecans

Put wet ingredients in a bowl, mix, then add in dry ingredients except the pecans.  Stir pecans in at the end.  Pour batter into a silicone baking pan.  Bake at 350* for 45-55 minutes, start at 45 and then check ( varies due to differences in ovens)  Remove, let cool for 5 minutes then carefully remove.  

Serves 12

110 Calories

21 Carbs

2

Fat    5

Protein per serving

Easy Low Fat Gluten Free Chicken Enchilada Bake

					Easy Chicken Enchilada Bake that is corn and gluten free.  You can substitute the shredded chicken with canned chicken or  even turkey.  Using different brands may alter the nutritional values  slightly.   Regular Chicken Cheese Enchiladas have 380 Calories per serving  and up to 24 gr fat per serving Skinless boiled then shredded Chicken Thigh Meat 12 oz Road's End Organics - Golden Gravy Mix, 1 packet Chobani Plain Nonfat 8 ounces Salsa Verde From Label, 0.7 container (30 ts ea.) Kraft Natural Cheese Fat Free Shredded Cheddar 1 4/5 cups Adobo Seasoning, 1/4 tsp Salt 1/4 tsp or to taste Garlic Powder, 1/4 tsp or to taste Black Pepper to taste  Gluten Free/Wheat Free Brown Rice Tortilla-6 tortillas In a saucepan warm together the chicken, gravy mix, yogurt,  seasonings and Ro Tel.  Spray a 9x9 layer pan then layer tortilla’s  (cut in half to fit, use 2 for each layer) then add meat mixture, Salsa  Verde and Cheese. Repeat for next layer (Tortilla, Meat Mixture, Salsa  Verde and cheese) Top with Tortilla, Cheese and Salsa Verde.    Cook in a 350* Oven for 30-40 minutes depending on your oven.    Makes 10 servings 195 calories per serving 24 gr Carbohydrates 2 gr fat 18 gr Protein