Cook’s Corner: Ditch the Carbs, Ditch the Weight!

Protein-packed recipes

Summer is a great time to slim down (you are going to swim this summer, aren’t you?) and a time-honored and effective way to do it is to pump up the proteins and healthy fats and skinny up on the carbs. This can be a bit daunting if you’re not used to it—we Americans do love our carbs. If you want to make a run at it, here are some great recipes to get you started. These will also work very well as meals and snacks mixed into a more formal weight-loss plan.

Want more healthy food ideas? Head to naturasolutionsmag.com and look under the Food+Recipes tab to see all the recipes we’ve gathered for you. And, as always, we are handing out $25 Whole Foods gift cards to those who want to share their favorite protein power recipes! Just email us at editor@naturalsolutionsmag.com.

 

Egg Muffins

Makes: 12 muffins

15 eggs (for metal tins, use 12 eggs)

1 - 2 teaspoons Spike Seasoning (optional)

1 - 2 cups grated low-fat cheese

3 green onions, diced small (optional)

Chopped veggies (optional)

Diced Canadian bacon, lean ham, or crumbled cooked turkey sausage (optional)

Preheat oven to 375 degrees. Use regular or silicone muffin pan, 12 muffin size. If using silicone pan, spray with nonstick spray. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray. In the bottom of the muffin cups, layer diced meat, veggies, cheese, and green onions. Fill to about 2/3 full, with just enough room to pour a little egg around the other ingredients. Break eggs into a large measuring bowl with pour spout, add Spike, and beat well. Pour egg into each muffin cup until it is 3/4 full. Bake 25 to 35 minutes until muffins have risen and are slightly browned and set. Recipe courtesy of kalynskitchen.com.

 

Lemon Yogurt Protein Cake

Serves: 16

4 eggs, separated

1/2 cup honey

2 teaspoons natural vanilla extract

2 teaspoons gluten-free baking powder

2 1/2 cups natural almond meal (ground whole almonds)

1/2 cup natural or vanilla protein powder

16 ounces fat-free Greek yogurt

1 tablespoon finely grated lemon zest

1/3 cup freshly squeezed lemon juice

Preheat oven to 340 degrees. Oil a nine-inch square cake pan and line with baking paper. Combine egg yolks, honey, vanilla, baking powder, almond meal, protein powder, and yogurt in a large bowl. Mix in lemon zest and juice. Beat egg whites separately until soft peaks, then fold into the lemon cake mixture. This will lighten the cake and help it rise. Pour into prepared cake pan and bake for 40 minutes. Remove cake and cover with foil to prevent over-browning. Return to oven for another 20 minutes or until a skewer is inserted in center and comes out clean. Cool before turning out. Serve and enjoy. Recipe courtesy of teresacutter.com.

 

Homemade Turkey Jerky

Turkey breast (at least two pounds, preferably from a pastured turkey)

Salt and pepper

Kabob skewers

Cut the turkey breast into very thin slices with a sharp knife. Sprinkle salt and pepper on the turkey strips—salt them a little more than you would another food you were about to eat. Skewer the strips of seasoned turkey with your kabob skewers and hang skewers from the upper rack of your oven. Make sure that the strips are evenly spaced out to allow the strips to evenly dehydrate. Turn oven on to 200 degrees and stick a nice big wooden spoon in the door of the oven to allow an inch opening so the humidity can escape as the turkey dehydrates. Check periodically: it could take anywhere from six to 10 hours, depending on the thickness of strips and your particular oven. When the strips are completely hard to the touch, with no hint of soft raw meat texture, the jerky is done. Freeze, in Ziploc bags, anything you’re not going to eat in a week or so. Makes a healthy and delicious high protein snack. Recipe courtesy of marksdailyapple.com.