EricaRae's Chocolate Quinoa Protein Energy Bars

  • 3/4 cup dry quinoa, or about 2 cups cooked
  • 1/2 cup dates, pitted
  • 3 tablespoons agave nectar
  • 2 tablespoons vegetable oil
  • 2 tablespoons ground flaxseed
  • 1/2 teaspoon almond extract
  • 1/4 teaspoon salt
  • 1/2 cup protein powder (I used an unsweetened hemp-based version)
  • 1/2 cup whole wheat flour
  • 1/2 cup stir-ins like dry fruit, nuts, shredded coconut, or vegan chocolate chips. (I went for half chocolate chips and half coconut)
Preheat oven to 350 degrees.  Spray a 8×8 baking dish lightly with baking spray.
Rinse the dry quinoa in cold water, then let sit in a bowl of water for 10 minutes.  In the meantime, bring 1 cup of water to boil.  Drain the quinoa and add to the boiling water.  Cover, and reduce heat to simmer for about 12 minutes.  Let cool enough to handle.
In the bowl of a food processor, combine the cooked quinoa, dates, agave nectar, vegetable oil, flaxseed, almond extract, and salt.  Process until relatively smooth (the quinoa is so small it stays slightly lumpy).
In a small bowl, stir together the protein powder, flour, and stir-ins.  Fold this dry mixture into wet mixture with a spatula.  The dough is very thick, like cookie dough, so use the spatula to press into prepared pan evenly.
Bake for about 22-25 minutes, until firm.  Let cool, then slice into a dozen bars.  Store in an airtight container for up to a week, or freeze for up to 3 months.
Nutrition facts (with chocolate chip and coconut option): Calories: 184, Total Fat: 5.4 g, Saturated Fat: 3 g, Cholesterol: 0 g, Sodium: 37 mg,  Potassium: 113 mg, Total Carbs: 29 g, Fiber: 3 g, : Sugars: 16 g, Protein: 7.3 g.

Whitewind's Protein Bar
1 cup of oats. (or honey muslix)
1/2 cup of milk (dont add more, even if you feel like it, it will make the bar mushy and very sticky if you do so)
6-8 scoops of protein (chocolate) (i use 8)

*optional= you can add coconut, flaked almonds, dried raisans or cranberries, peanuts, traces of nuts, creativity is up to you. I use the coconut for the extra calories, the peanuts for its powerful antioxydant properties, the almonds for the extra protein it provides, the raisans for the energy, the cranberries for its antibacterial properties, etc. Oh, and also you get some FAT in it which is very beneficial for health, a fat that heals from the coconut especially.

You mix into a bowl, and it will be thick and hard to mix. Do until the protein powder has all been absorbed (it will take a while). When that is done, the rest is easy:
Add 3 full tablespoon of honey aside in a small bowl, cup, anything, then mix to it 2 teaspoon of cinnamon, and mix until it became brown and fully mixed. You will see, you can even taste it beforehand, a real HEALTHY and BENEFICIAL treat for your body, and the lungs and respiratory system. Really, REALLY good for the heart. You can google the benefits of Honey mixed with Cinnamon, you will be surprised. If you don't have cinnamon, just use honey.
Now mix the honey cinnamon mixture with the Protein Mix, do your best :)
Take 1/3 cup of peanut butter (also will be used for antioxydant), and melt it in microwave for about 30 seconds. That thing melts quickly.
Add the peanut butter to the Protein Mix.
And mix well with a spoon. You will have to use your biceps and forearms power ;D
FINAL STEP, when all is done, pour or 'drop' into a glass oven dish, and with the BACK of the spoon mold it so that its everywhere, leveled, from left to right. You can 'tap tap tap tap' with the BACK of the spoon to make it more compact. If you followed my portions, you won't have any problems doing this. PLACE in fridge for 45 minutes (you can leave it there too). It will hardened more. And this makes around 6 protein bars. DELICIOUS and very HEALTHY!

You will see that its not that complicated to do in the end. But what you will get will be bars that cost you 50 cents compared to brands bars bought at local gyms, etc. PLUS, they are more fresh, and are not mixed with many preservatives, and are way more working in your favor after you eat them. IDEAL for snacks in between meals.

ENJOY!!! I didn't mention all the benefits this bar holds. Its powers goes beyond my knowledge, lol, kidding. Only saying, with all that GOOD in a simple bar, WHY NOT!?

Top Two Tier Chilli

You can make this with just the beans, or add 1lb of lean ground turkey for added protein.

1 Tbsp extra virgin olive oil
2 bell peppers, chopped
1 1/2 cups mushrooms, chopped
2 ribs celery, chopped
3 cloves garlic, minced
1 tbsp chilli powder (or to taste)
1 Tbsp oregano
1 tsp cumin
1/4 tsp salt
2 15oz cans pinto beans (or kidney beans), drained and rinsed
1 14.5oz can no salt added diced tomatoes

Heat oil in large saucepan over medium heat. Cook peppers, mushrooms, celery and garlic until they begin to soften, about 7 minutes. Add spices. Cook, stirring occasionally, about 5 minutes more.

Add beans and tomatoes. Bring to a simmer and cook, stirring occasionally, until chilli is fragrant and slightly thickened, 25-30 minutes.

Do *not* top with a bunch of cheese

serves 4.

Mediterranean Tuna Salad 

Chop 2 small tomatoes and 1 small red onion. Mix into 2 cans tuna (packed in water) w/1 can lentils (rinse and drain the lentils first).

Dressing - in a separate container, blend together 3tbs olive oil, 1tbsp lemon juice (to taste), 1tsp dijon mustard, 1 clove garlic and some parsely (you can also add some cumin and coriander if you want); you may have to add more olive oil/lemon juice.

Pour dressing over tuna/lentil mixture, stir well

This tastes really good if you let the salad sit in the frig for an hour or so - gives the flavors time to meld together. It makes a lot and is quick and easy for lunches or pre-workout meal. I eat mine on 1/2 of a whole wheat english muffin.


Baked Sweet Potato

Bake one small sweet potato (skin on) and let cool. Mash and mix in with 3/4 cup plain yogurt. Add a dash of cinnamon or vanilla to taste.

(sweet potatoes can be cooked in the microwave.  Scrub well, wrap in paper towel and cook on HIGH for 2 minutes or until soft.


Scrub and clean 6 med. Sweet potatoes (skin on)
Cut into med. Sized chunks
Toss with 1 tbsp olive oil, garlic and other spices to taste
Place on a baking sheet sprayed with non-stick Pam
Bake about 30 minutes or until soft


Healthy Oven Roasted Vegetables

(you can increase the amount of vegetables – any vegetables will do, such as carrots, eggplants, zucchini, etc) ; I would add in 1 green pepper, 1 yellow pepper and 1 orange pepper.

1 onion, peeled and cut into wedges
2 parsnips, peeled
2 carrots, peeled
1 yukon gold or red potato, scrubbed
1 sweet potato, peeled
1 butternut squash or turnip, peeled
5 cloves garlic, crushed
1/3 cup olive oil
salt & fresh ground pepper to taste, any other spices to taste
Preheat oven to 350ºF.
Cut parsnips and carrots on the diagonal into 1/4 inch slices. Cut potato and sweet potato into 1/4 inch slices. Cut squash or turnip into 1/2 inch slices.
Place all vegetables and garlic in a large roasting pan. Add olive oil. Season with salt and pepper. Toss well. Cover with a lid or foil.
Bake 30 minutes. Uncover and bake, stirring occasionally, for an other 30 to 40 minutes or until vegetables are tender, golden brown and still slightly crispy.
Lentil and Carrot Salad

1 cup brown lentils
1 cup carrots, diced
2 garlic cloves, minced
1 bay leaf
1/2 tsp dried thyme
1 cup red onion, diced
1/2 cup celery, diced
1/4 cup fresh parsley, chopped
1/4 cup olive oil
1/4 cup lemon juice
1 teaspoon salt
1/4 teaspoon pepper
In a saucepan; combine lentils, carrots, garlic, bay leaf and thyme. Add enough water to cover by at least 1 inch. Bring to a boil, then reduce heat and simmer, uncovered, for 15 to 20 minutes or until lentils are tender. Drain, discarding bay leaf.
Transfer lentil mixture to a bowl. Add onion, celery, parsley, oil, lemon juice, salt and pepper. Toss to mix. Let cool to room temperature before serving or keep in the refrigerator once cooled.
Serves 6
Wild Rice with Vegetables
1 cup wild rice (or sub in brown rice)
3 cups boiling water
5 tablespoon oil
1/4 cup carrot, chopped
1/4 cup celery, chopped
1/3 cup long grain rice
1 teaspoon dried tarragon
2 2/3 cups water
1/4 pound mushrooms, sliced
1/3 pound snow peas, stemmed and cut into thirds
salt and pepper to taste

Add the rice to boiling water, reduce heat, cover and simmer 15 minutes. Drain and set aside.
Heat 3 tablespoons of oil in a saucepan and sauté the carrots, onion and celery over medium heat for about 5 minutes. Add the wild rice, long grain rice and tarragon and mix well. Add 2 2/3 cups water and bring to a boil. Reduce heat, cover and simmer until all liquid is absorbed, about 40 minutes.
Meanwhile, heat 2 tablespoons of oil in a skillet. Add the mushrooms and cook, stirring, for about 3 minutes. Add the snow peas, and stir until crisp tender, about 2 minutes longer. Add to the rice mixture. Adjust the seasoning to taste with salt and pepper, and serve.

Turkey Cutlets with Garlic Butter Sauce

(the amount of butter in this recipe is minimal)

1 pound turkey cutlets (turkey breast, thinly sliced)
½ teaspoon olive oil
1 teaspoon butter (ok in controlled amounts)
2 cloves garlic, finely chopped
1/3 cup chopped parsley
½ cup chicken stock
Pound the turkey slices with a meat pounder until they are as thin as possible.
Heat the oil in a frying pan and add the butter. Sauté slices until they are lightly browned on each side. You may need to do this in batches.
Remove to a platter, sprinkle with salt and pepper and cover to keep hot.
Add the chopped garlic and parsley to the oil and butter in the pan and add half of the chicken stock. Bring to a boil, scraping the sides of the pan.
Add the remaining stock and continue to cook until the sauce is reduced by half the volume. Pour over turkey slices.

Stir Fry With Chicken and Vegetables

4 chicken breast halves, boneless & skinless
2 tablespoons olive oil
2 tablespoons reduced-sodium soy sauce
1 1/2 tablespoons cornstarch
1 large red bell pepper, cut into squares
1 medium red onion, cut in thin wedges
1 large broccoli spear, separated into florets
3/4 cup reduced-sodium chicken broth
1/4 teaspoon red pepper flakes (optional)
2 cloves garlic, crushed
1 small can water chestnuts, drained
Cut chicken into cubes. Place the chicken in a bowl and add 1 teaspoon of the oil, 1 tablespoon soy sauce and 1/2 teaspoon cornstarch. Toss to coat chicken. In a small bowl, combine broth, red pepper flakes and remaining soy sauce and cornstarch.
In a large skillet, heat 1 tablespoon oil over medium-high heat. Add chicken. Stir-fry for 2 to 3 minutes or until chicken is opaque. Transfer chicken to plate. Add remaining oil, pepper, onion, broccoli, garlic and stir fry until onion starts to wilt. Add water chestnuts and chicken. Add broth mixture and bring to a boil. Cook, stirring constantly until the vegetables are tender-crisp, the chicken is done and the sauce has thickened a bit.
Serve over hot cooked brown rice if desired.
Serves 4
Variation: Use shrimp or LEAN pork tenderloin in place of chicken
Baked Salmon with Roasted Vegetables
2 onions
2 carrots
2 zucchini
1 red pepper
2 tablespoons olive oil
4 cloves garlic
2 teaspoon dried thyme
3/4 teaspoon each salt and pepper
2 tablespoons white wine vinegar
4 salmon fillets (1 inch thick)
Peel onions. Cut in half lengthwise and then quarter. Peel carrots and cut into chunks. Quarter zucchini and cut into chunks. Core and seed red pepper and cut into chunks.
Preheat oven to 425°F.
Heat 1 tablespoon oil in a skillet. Add onions, garlic, carrots, thyme, salt and pepper. Cook for 10 minutes. Stir in zucchini, red pepper and vinegar. Transfer to a baking dish. Bake for 25 minutes, stirring often. Combine remaining oil, thyme, salt and pepper and use the mixture to brush the top and sides of the fish. Place the salmon, skin side down, on top of the vegetables. Bake for 10 to 15 minutes or until fish is opaque.
Serves 4
Roasted Cauliflower Salad
6 cups cauliflower, cut into florets
3 tablespoons olive oil
1/4 teaspoon dried thyme
1 teaspoon salt
1 tablespoon white wine vinegar
1 tablespoon lemon juice
1/2 teaspoon dijon mustard
1 teaspoon honey
fresh chives, chopped (optional)
Preheat oven to 400ºF.
In a large bowl, toss cauliflower with 1 tablespoon of oil, thyme and half of the salt. Spread the mixture on large a baking sheet. Bake for 25 to 30 minutes or until cauliflower is lightly browned.
In a small bowl, whisk together vinegar, lemon juice, mustard, honey, the rest of the salt and the oil. Pour the dressing over cauliflower and toss gently. Sprinkle with chives and serve at room temperature.
Serves 6

Herbed Baked Chicken

3 pounds chicken breast, cut up
1 tablespoon olive oil
12 pearl onions, peeled or 2 small onions, chopped
4 ounces sliced mushrooms
1/2 cup chopped carrots
2 pieces celery, chopped
1 clove garlic, crushed or 1 1/2 teaspoons garlic powder
2 teaspoons parsley flakes
1/4 teaspoon dried thyme
1 cup white wine
1 bay leaf
salt and pepper
Season with salt and pepper chicken pieces with salt and pepper and brown in shortening in a frying pan. Place in a 2 quart casserole. Brown the onions, carrots, celery and mushrooms. Drain off the fat, then stir in the spices, and wine. Pour all of it over the chicken.
Preheat oven to 350°F.
Cover casserole and bake for 45 minutes or until done. Remove bay leaf before serving.
Serves 4.

Spaghetti with Chicken Meatballs

Tomato Sauce
1 teaspoon olive oil
2 garlic cloves, crushed
2 cans no-salt added canned crushed tomatoes
Chicken Meatballs
1 pound lean ground chicken
2 garlic cloves, crushed 1/4 cup fresh bread crumbs
2 tablespoons chopped fresh basil
1/4 teaspoon cayenne (optional)
1 tablespoon olive oil
2 tablespoons chopped fresh basil
1 pound 100% whole wheat spaghetti
1 tablespoon lowfat grated Parmesan cheese
To make the tomato sauce, heat the oil in a large non-stick saucepan over medium heat. Add the garlic and cook for 1 minute, or until just turning golden. Add the tomatoes and season. Lower the heat and simmer for 15 minutes, or until thickened. Line a baking sheet with waxed paper.
To make the meatballs, combine the chicken, garlic, bread crumbs, basil and cayenne in a large bowl and season. Using damp hands, roll tablespoons of the mixture into balls and place on the baking sheet. Heat the olive oil in a skillet over medium heat. Cook the meatballs in batches, turning, for 3-4 minutes, or until golden.
Transfer the meatballs to the sauce and simmer for another 10 minutes or until cooked through. Add the basil. Cook the spaghetti in a large saucepan of boiling water for 10 minutes, or until tender. Drain well.
Toss the spaghetti with the meatballs and sauce and serve with Parmesan cheese.
Serves 4-6

Eggplant and Garlic Dip

2 small eggplants, pierced with fork
1 small onion, chopped
2 cloves garlic, minced
3 tablespoons fresh lemon juice
3 tablespoons fresh parsley (or 2 teaspoons dried)
Preheat oven to 450ºF.
Place whole eggplants in baking dish; bake for 40 minutes or until very soft, turning once. Remove from oven, cut in half and let stand until cool enough to handle. Scoop out pulp.
In food processor, place eggplant pulp, onion, garlic, lemon juice and parsley. Process until smooth.
Serve on 100% whole grain crackers.
Serves 6
10-Minute Energizing Oatmeal

1 cup old fashioned rolled oats
2 cups water
salt to taste
1/2 tsp cinnamon
1/4 cup raisins
1/4 sliced almonds
1 cup soymilk or skim milk
Bring the water and salt to a boil in a saucepan, then turn the heat to low and add the oats.
Cook for about 5 minutes, stirring regularly so that the oatmeal will not clump together. Add cinnamon, raisins and almonds, stir, cover the pan and turn off heat. Let sit for 5 minutes. Serve with milk and sweetener.
Serves 2

Garlic Shrimp Salad
4 medium cloves garlic, pressed
1 lb medium-sized cooked shrimp, best bought still frozen
1 bunch asparagus, cut into 1-inch pieces, discarding bottom fourth
1 fresh tomato, diced into 1/2-inch pieces
3 TBS chopped fresh parsley (or 3 tsp dried parsley if fresh not available)
small head of romaine lettuce, chopped
*optional 2 oz crumbled goat cheese
salt and fresh cracked black pepper to taste
3 TBS fresh lemon juice
2 TBS extra virgin olive oil
1 TBS Dijon mustard
1 tsp honey
salt and fresh cracked black pepper to taste
Press garlic and let sit for at least 5 minutes.
Make sure shrimp is completely thawed and patted dry with a paper towel, or it will dilute the flavor of the salad.
Add broth to medium skillet and after it has heated up, Healthy Sauté asparagus for 5 minutes.
Whisk together lemon, oil, mustard, honey, garlic, salt and pepper. Toss shrimp, asparagus, parsley, and tomato with dressing and herbs. Allow shrimp salad to marinate for at least 15 minutes.
Discard outer leaves of lettuce head, rinse, dry, and chop. Serve shrimp mixture on bed of lettuce and top with crumbled goat cheese, if desired.
Roasted Pork Tenderloin

2 teaspoons extra-virgin olive oil
1 pound pork tenderloin, trimmed
1/4 teaspoon freshly ground pepper
1/8 teaspoon salt


Preheat oven to 400 degrees F. Heat oil in a large ovenproof skillet over medium-high heat. Sprinkle pork with pepper and salt. Add to the pan and brown on all sides, 5 to 8 minutes.

Transfer the pan to the oven; bake until the pork has just a hint of pink in the center and an instant-read thermometer registers 155 degrees F, 10 to 15 minutes. Transfer the pork to a cutting board and let rest for 10 minutes. (The internal temperature will increase to 160 degrees during resting.) To serve, cut the pork into thin slices.

Veggie and Fish Skillet
2 Tbsp. olive oil
1 Tbsp. lemon juice
1 tsp. dried dill weed
1/2 tsp. salt
1/4 tsp. pepper
4 carrots, sliced
2 sweet potatoes, thinly sliced
1 onion, chopped
1 lb. halibut fillets
2 tomatoes, chopped
In large skillet, heat olive oil. Add lemon juice, dill weed, salt and pepper, then carrots, potatoes, and onion. Cover skillet and cook mixture for 8-10 minutes, stirring frequently, until crisp tender. Add fish to skillet. Cover and cook 5 minutes longer. Then add tomatoes to skillet and cover again. Cook until fish flakes when tested with a fork, 2-3 minutes longer.
Serves 4
Sauteed Shrimp and Warm Black Bean Salad


1 1/4 pound(s) large shrimp, shelled and deveined
2 teaspoon(s) olive oil
1 lime
1 small onion, chopped
1 medium red pepper, chopped
1 teaspoon(s) ground cumin
1 can(s) (15- to 19-ounce) black beans, rinsed and drained
2 tablespoon(s) chopped fresh cilantro leaves (optional)


Sprinkle shrimp with 1/4 teaspoon salt and 1/8 teaspoon coarsely ground black pepper. In 12-inch nonstick skillet, heat 1 teaspoon oil on medium 1 minute. Add shrimp and cook about 6 minutes or until shrimp turn opaque throughout, stirring frequently.

Meanwhile, from lime, grate 1 teaspoon peel and squeeze 2 tablespoons juice; set aside.
Transfer shrimp to small bowl; cover with foil to keep warm. In same skillet, heat remaining 1 teaspoon oil on medium 1 minute. Add onion and red pepper, and cook 8 minutes or until tender. Stir in cumin; cook 1 minute. Add black beans, lime peel and juice, 1/4 teaspoon salt, and 1/4 teaspoon coarsely ground black pepper. Cook 3 minutes or until heated through. Spoon black bean mixture onto 4 dinner plates. Top with shrimp and any liquid in bowl; sprinkle with chopped cilantro (optional)

Artichoke Chicken
1/2 cup artichoke hearts (in a jar)
1/2 cup sliced fresh mushrooms
1 diced tomato
2-3 garlic cloves, minced
2-3 tablespoons white wine or low-sodium broth
3 ounces skinless chicken breast, grilled or baked
Sautee artichoke hearts with mushrooms, tomato, garlic and wine or broth until heated through.
Pour hot mixture over the cooked chicken breast.
TIP: Great served with wild rice!
Easy Stuffed Peppers
4 bell peppers – red, orange, green or yellow
1 pound extra lean ground turkey
2 shallots or red onion, diced fine
1 teaspoon oregano
3 cloves garlic, finely diced
1/3 cup grated parmesan cheese
1/3 cup shredded light mozzarella or cheddar cheese
2 large tomatoes, diced and seeds removed

Preheat oven to 375°F
In a large nonstick saucepan, cook ground turkey until cooked through. Drain fat from the pan.
Add onions, spices and tomatoes. Mix well and simmer for 30 minutes on low heat. Use cooking spray if necessary.
In the meantime remove the tops from the peppers and remove seeds and white skin. Wash peppers inside and out and pat dry.
Fill each pepper half-full with meat mixture. Add a layer of mozzarella and parmesan. Fill with the rest of the meat mixture.
Place filled peppers in a casserole dish. If peppers do not stand up on their own, they can be propped up by putting carrots, sliced onion or garlic cloves around the peppers, keeping in mind that these will add flavor to your dish.
Bake for 30 minutes or until peppers are as soft as desired. Keep in mind that the mixture in the peppers is already pre-cooked.

Portable Pancake

7 to 8 egg whites
1cup of dry oatmeal and a touch of water
Pour into a nonstick skillet.
You can also add a chopped banana or one-third cup of raisins. When the pancake starts to firm up, flip it over and cook it through. Put the pancake in the fridge to let it harden, then toss it in a ziplock bag.

Cashew Butter Wraps
(these are higher in calories… they can be a meal replacement)

Ready in 5 minutes
Makes 1 serving

2 tbsp natural cashew butter*
1 whole-grain tortilla
1/4 of a small apple, chopped
1/4 cup blueberries
1 tbsp whole-grain granola

1. Spread cashew butter on half of the tortilla.

2. Sprinkle chopped apple, blueberries and granola over cashew butter.

3. Fold in sides of the wrap, then roll it up.

*Natural almond or peanut butter can be substituted for cashew butter.

 -These recipes came from my coach Leeia