Chocolate Peanut Butter Protein Shake


Muscle Maxx Chocolate Fudge Protein Powder (or your preferred powder)
1/2 Banana
1/2 tsp Peanut Butter (I use Kraft Smooth)
tiny dash of honey
1 cup skim milk
5 ice cubes


Place all the ingredients in the blender and mix very well...pour in your shaker cup and ENJOY!
Caribbean Treasures/Blueberry Protein Shake


2 Tbs Vanilla Protein Power Whey
1 tsp honey
1 1/2 cup frozen fruit
1/8 cup frozen blueberries
1/2 cup Greek Vanilla yogurt
1 cup 1% Milk


Combine all ingredients into your blender and blend until smooth. This shake still tends to be a little thick so you may want to add more milk. I am still working on the perfect consistency while getting enough protein in it.

I use Iogo yogurt, Europe's Best Caribbean frozen fruit, Dole Premium frozen blueberries and Biox Xtreme Power Whey Isolate. [UPDATE: I am now using Muscle Maxx Dream Vanilla Protein Powder] You can use a variety of flavors of's all about the flavors you like. 


(This serves 4; I always double the recipe because there are 5 of us and that leaves some leftover for lunch the next day.)

8 oz dried whole-wheat spaghetti
1 tablespoon olive oil
3/4 lb medium shrimp, peeled and deveined
3 cloves garlic, minced
Two 14 1/2 oz cans no-salt added whole tomatoes, with juice, coarsely chopped
3 tablespoons tomato paste
1 tablespoon chopped fresh basil or 1 teaspoon dried basil
1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano
1 tablespoon red pepper flakes
1 tablespoon drained capers
Chopped fresh basil for garnish (optional)
Bring a saucepan three-fourths full of water to a boil. Add the spaghetti and cook until a dente, 8-10 minutes.DIRECTIONS:

1. Meanwhile, in a large saucepan, heat the olive oil over medium heat. Add the shrimp and garlic and sauté until the shrimp are opaque throughout, about 4 minutes. Transfer the mixture to a bowl and set aside.

2. Add the tomatoes, tomato paste, basil, oregano, capers and red pepper flakes to the pan. Bring to a simmer and cook, uncovered, stirring occasionally, for 10 minutes. Return the shrimp mixture to the pan and cook until heated through, about 2 minutes.

3. Drain the spaghetti and divide among warmed plates. Top with the tomato-shrimp sauce and sprinkle with chopped basil, if using.

Roasted Chicken w/Green Beans and Red Potatoes:


·        6 tablespoons olive oil
2 lemons, 1 thinly sliced, 1 juiced
4 cloves garlic, minced
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
3/4 pound trimmed green beans
8 small red potatoes, quartered
4 chicken breasts (bones left in, with skin, about 3 1/4 pounds)


1.   Preheat oven to 450°F. Coat a large baking dish or cast-iron skillet with 1 tablespoon of the olive oil. Arrange the lemon slices in a single layer in the bottom of the dish or skillet.

2.   In a large bowl, combine the remaining oil, lemon juice, garlic, salt, and pepper; add the green beans and toss to coat. Using a slotted spoon or tongs, remove the green beans and arrange them on top of the lemon slices. Add the potatoes to the same olive-oil mixture and toss to coat. Using a slotted spoon or tongs, arrange the potatoes along the inside edge of the dish or skillet on top of the green beans. Place the chicken in the same bowl with the olive-oil mixture and coat thoroughly. Place the chicken, skin-side up, in the dish or skillet. Pour any of the remaining olive-oil mixture over the chicken. (I personally made this as the recipe called for...the only thing extra I did was sprinkle Rosemary and Mrs. Dash Lemon Pepper all over the mixture before I popped it in the oven.)

3.  Roast for 50 minutes. Remove the chicken from the dish or skillet. Place the beans and potatoes back in oven for 10 minutes more or until the potatoes are tender. Place a chicken breast on each of 4 serving plates; divide the green beans and potatoes equally. Serve warm.

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