Download - Protein Freeze Recipes

RECIPE BOOKLET17 Nutritious and Delicious Recipes

Satisfy your sweet tooth and lose fat with...

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ProteinFreeze.com

The first 7 recipes below includethe same 3 ingredients, in thesame amounts. The only differenceis how they're prepared oncemixed. Make one or a variety ofthese first 7 popular recipes withyour Protein Freeze mixture.

Ice Cream ....................................3Fudgesicles.................................4Frozen Chocolate Bar ................5Frozen Protein Cubes ................6Mocha Coffee..............................7Brownies .....................................8Chocolate Banana......................9Chocolate Milk............................10Hot Chocolate ............................11Chocolate-Raspberry Truffle.......12Black Forest Dessert ..................13Protein Shake.............................14Rice Pudding..............................15Oatmeal Pancakes .....................16Vanilla Oatmeal Cookies ............17Chocolate Coffee Cake ..............18Rocky Road................................19



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Serving Size: 1/2 cupServings per Container: 40

INGREDIENTS:

• One 3 lb container of Protein Freezepowder (chocolate or vanilla )

• 12 cups water

• 1 cup nut butter of your choice (peanut, almond, soy nut, etc.)

PREPARATION:

Pour entire container of Protein Freezepowder into a large bowl. (See notes onpage 20 for ½ and ¼ batch directions.)

Add 12 cups of water and 1 cup of nutbutter. Blend well with electric mixer,then pour into several smaller tomedium-sized containers and freeze.

Remove from the freezer and thaw atroom temperature until soft ormicrowave for about one minute.

OTHER DELICIOUS VARIATIONS:

German Chocolate Cake Ice CreamAdd coconut oil instead of nut butter (or ½ and ½) and stir in chopped nuts,shredded coconut, and sugar-freecaramel syrup.Banana Nut Ice CreamUse vanilla Protein Freeze and blend in2 to 3 chopped bananas with the nutbutter and water. Stir in chopped nuts.Pina Colada Ice CreamUse vanilla Protein Freeze and coconutoil instead of nut butter. Stir in onesmall can of pineapple chunks and 1 cup of shredded coconut.

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Ice Cream

NUTRITION FACTS:(including nut butter)

Calories..............................165Total Fat ..............................5 gSaturated Fat ......................1 gTrans Fat .............................0 gCholesterol.....................55 mgSodium ........................190 mgPotassium....................338 mgTotal Carbohydrates ...........6 gDietary Fiber .......................1 gSugars.................................2 gProtein...............................24 g

For more delicious variations,including mint chocolate chip

and cinnamon ice cream, go to ProteinFreeze.com.


Serving Size: 1 fudgesicleServings per Container: 54

INGREDIENTS:

• One 3 lb container of Protein Freezepowder (chocolate or vanilla)

• 12 cups water


PREPARATION:


Add 12 cups of water and 1 cup of nutbutter. Blend well with electric mixer, then pour into popsicle molds and freeze.

Keep the remaining liquid Protein Freezein the fridge so it’s ready to make morefudgesicles, or store in plastic containersin the freezer.

If you do not already have a popsiclemold, go to a discount store, such asTarget or Walmart, or purchase oneonline (visit Amazon.com).


German Chocolate Cake, Banana Nut, or Pina ColadaFudgesiclesUse these ice cream recipes and pour into popsicle molds.Cranberry Nut FudgesiclesStir in dried cranberries and choppednuts and pour into popsicles molds.

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Fudgesicles



S’mores FudgesiclesStir in sugar-free, low-caloriemarshmallow cream and grahamcracker crumbs and pour into molds.Mint Chocolate Chip FudgesiclesMix in mint extract and stir in twocrushed sugar-free chocolatechips per popsicle mold.


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Serving Size: a piece the sizeof a deck of cardsServings per Container: 40

INGREDIENTS:

• One 3 lb container of chocolate Protein Freeze powder

• 12 cups water


• 1 cup of almonds, chopped

PREPARATION:


Add 12 cups of water and 1 cup of nutbutter. Blend well with electric mixer.

Cover a cookie sheet with aluminumfoil. Spray foil with nonfat cookingspray.

Pour a thin layer of mixture onto thecookie sheet and sprinkle with choppedalmonds. Place in the freezer.

Once frozen, peel off foil and break intopieces the size of a deck of cards.

Store in a large Ziploc bag orTupperware in the freezer.

Frozen Chocolate Bar

NUTRITION FACTS:


For additional variety, usealmond extract to make a

healthy, high protein “almondroca.” Or use mint extract for

a mint chocolate bar.


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Serving Size: 2 cubes (1/2 cup)Servings per Container: 40

INGREDIENTS:

• One 3 lb container of Protein Freezepowder (chocolate or vanilla)

• 12 cups water


PREPARATION:


Add 12 cups of water and 1 cup of nut butter and blend well with electric mixer.

Pour into silicone muffin tray or ice cubetray (spray first with non-stick cookingspray) and freeze.

Keep the remaining liquid Protein Freezein the refrigerator so it’s ready to makemore frozen protein cubes, or store in plastic containers in the freezer.

These frozen protein cubes go verywell stirred into warm oatmeal. Alsogreat with hot drinks. See page 7 forour mocha coffee recipe.

Frozen Protein Cubes



For variety you can addchopped nuts, raisins, dried

cranberries, and flavoredextracts to the mixture

before you freeze.


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Serving Size: approx. 1/4 cup(1-2 frozen “protein cubes”)Servings per Container: 80

INGREDIENTS:

• One 3 lb container of Protein Freezepowder

• 12 cups water


PREPARATION:

Pour entire container of Protein Freezepowder into a large bowl. (See noteson page 20 for ½ and ¼ batchdirections.)

Add 12 cups of water and 1 cup of nutbutter.

Blend well with electric mixer, pourinto an ice tray or silicone muffin trayand freeze. Add 1-2 protein cubes (seepage 6) to hot coffee, stir and enjoy!

Use remaining Protein Freeze liquid forother recipes or store in plasticcontainers in the freezer.


Peppermint MochaAdd ¼ tsp peppermint extract andsprinkle a pinch of crushed candy caneto the top of each serving.Vanilla LatteSubstitute vanilla Protein Freeze inmocha coffee recipe.Pumpkin LatteUse vanilla Protein Freeze and thensprinkle pumpkin spice on top.

Mocha Coffee


Calories................................80Total Fat ..............................2 gSaturated Fat ......................0 gTrans Fat .............................0 gCholesterol.....................25 mgSodium ..........................90 mgPotassium....................160 mgTotal Carbohydrates ...........3 gDietary Fiber .......................0 gSugars.................................1 gProtein...............................12 g

Frappuccino• 1 cup chilled coffee• 1/3 cup vanilla Protein Freeze

powder• 1/2 cup ice cubes• sugar-free cinnamon or

caramel syrup to taste

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Serving Size: 1/2 cupServings per Container: 40

INGREDIENTS:

• One 3 lb container of Protein Freezepowder

• 12 cups water


PREPARATION:


Add 12 cups of water and 1 cup of nutbutter.

Blend well with electric mixer, and thenpour 1/2 cup into a small ramekin orcoffee mug.

Heat in microwave for 30-40 seconds.Mixture should be cooked on edges,but gooey in the middle. Top with ourprotein ice cream recipe (see page 3)and/or nonfat, sugar-free whippedtopping.

Keep the remaining liquid ProteinFreeze in the refrigerator so it’s ready tomake more brownies, or store in plasticcontainers in the freezer.

Brownies



For this recipe, it is notrecommended that you addmore than 12 cups of water

or use less than 1 cup ofpeanut butter.


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Serving Size: one bananaServings per Container: 40

INGREDIENTS:

• One 3 lb container of chocolate Protein Freeze powder

• 12 cups water


• Up to 40 bananas

• 1 cup chopped nuts of your choice (optional)

PREPARATION:

Pour entire container of Protein Freezepowder into a large bowl. (See noteson page 20 for ½ and ¼ batchdirections.)

Add 12 cups of water and 1 cup of nutbutter. Blend well with electric mixerand put in refrigerator or freezer untilcold, but not frozen.

Cut 1 inch off the end of each peeledbanana. Insert a popsicle stick into thecut end, pushing halfway in, leavingthe other end exposed for use as ahandle. Dip each banana into mixtureuntil totally covered. Sprinkle with nuts.

Place the chocolate covered bananason a plate and put in freezer.

Store the remaining Protein Freezemixture in containers in the refrigeratorto make more chocolate bananas, asneeded, or in the freezer as ice cream.

Chocolate Banana


Calories..............................255Total Fat ..............................5 gSaturated Fat ......................1 gTrans Fat .............................0 gCholesterol.....................55 mgSodium ........................191 mgPotassium....................700 mgTotal Carbohydrates .........29 gDietary Fiber .......................4 gSugars...............................14 gProtein...............................25 g

For added variety, dipstrawberries into this ProteinFreeze recipe mixture. Thisrecipe is great with vanilla

Protein Freeze as well.


Serving Size: 8 oz.Servings per Container: 80

INGREDIENTS:

• 1/4 cup chocolate Protein Freezepowder

• 1 cup low or nonfat milk

PREPARATION:

Add 1 cup low/nonfat milk into ashaker cup or water bottle. Add 1/4cup of chocolate Protein Freezepowder and secure lid. Shake well for 30 seconds and enjoy!


This recipe is great with vanillaProtein Freeze powder too. Addalmond or berry extract for additionalflavor. Or refer to page 6 and stir in aprotein cube or two!

Try an ice mocha coffee. Add 1/2 ofthe chocolate milk recipe to 1/2 cupof chilled coffee and pour on ice.

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Chocolate Milk

NUTRITION FACTS:(based on nonfat milk)

Calories..............................155Total Fat ...........................1.5 gSaturated Fat ......................1 gTrans Fat .............................0 gCholesterol.....................32 mgSodium ........................225 mgPotassium....................565 mgTotal Carbohydrates .........15 gDietary Fiber .......................5 gSugars.................................1 gProtein...............................19 g

Calories and fat will increaseslightly if 1% or 2% milk

is used.


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Serving Size: 8 oz.Servings per Container: 40

INGREDIENTS:


• 1 cup hot water

PREPARATION:

Add 1 cup hot water to a mug. Stir in 1/4 cup of Protein Freeze powder very well.

For richer, more flavorful hotchocolate, refer to page 6 and stir ina protein cube or two.

For variety, add flavored extracts,such as almond, mint or coconut.

Hot Chocolate

NUTRITION FACTS:

Calories..............................130Total Fat ..............................1 gSaturated Fat ......................5 gTrans Fat .............................0 gCholesterol.....................27 mgSodium ..........................95 mgPotassium....................145 mgTotal Carbohydrates ...........3 gDietary Fiber .......................5 gSugars.................................1 gProtein...............................11 g


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Serving Size: 1 cupServings per Container: 40

INGREDIENTS:


• 1/2 cup frozen unsweetened raspberries

• 1/2 cup light soy (or nonfat) milk

• 5-6 ice cubes

• 1/4 teaspoon almond extract

• 2 teaspoons Stevia or Splenda (optional)

PREPARATION:

In a blender, combine all the ingredientsand mix well until smooth. Serveimmediately.


Pina Colada Instead of chocolate, use vanilla ProteinFreeze and substitute crushed pineappleand 1 tablespoon shredded coconut forraspberries and almond extract.Spiced PumpkinUse vanilla Protein Freeze powder andsubstitute 1/2 cup canned pumpkin forraspberries. Add 1/4 teaspoon cinnamon.Chocolate MacaroonSubstitute 1/2 cup shredded coconut for raspberries.

Chocolate-RaspberryTruffle

NUTRITION FACTS:

Calories..............................150Total Fat ..............................3 gSaturated Fat ......................1 gTrans Fat .............................0 gCholesterol.....................36 mgSodium ........................165 mgPotassium....................330 mgTotal Carbohydrates .........18 gDietary Fiber .......................5 gSugars.................................8 gProtein...............................18 g

EggnogUse vanilla Protein Freeze andsubstitute 1/4 cup Egg Beatersfor raspberries. Use almond milkinstead of soy milk and addcinnamon and nutmeg to taste.


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Serving Size: 1/2 cupNumber of Servings: 1

INGREDIENTS:


• 1/4 cup water or nonfat milk

• 2 teaspoons peanut butter or coconut oil

• 1 tablespoon nonfat, sugar-free whipped topping

• 1 tablespoon reduced-sugar cherry pie filling

PREPARATION:

Blend Protein Freeze, water andpeanut butter together until smooth,then pour into a small freezer-safeindividual serving dish.

Freeze for about 20 minutes, or untildesired consistency. As an alternatemethod, you can simply serve up 1/2 cup of the ice cream recipe onpage 3.

Top frozen Protein Freeze withwhipped topping and cherry pie filling.

Black Forest Dessert

NUTRITION FACTS:


For an extra special treat,enjoy this with our brownierecipe. Or, for added variety,

substitute other types ofberries or sliced bananas for

cherry pie filling.


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Serving Size: 16 oz. shakeServings per Container: 20

INGREDIENTS:

• 2/3 cup Protein Freeze powder (chocolate or vanilla)

• 1 cup water

• 1 cup crushed ice

PREPARATION:

Add 1 cup water and 1 cup crushedice, and then 2/3 cup Protein Freezepowder into blender.

Blend on high for one minute or untilmixed very well.

Feel free to adjust the amount ofwater and/or ice used in this recipe(or use low/nonfat milk instead ofwater), or add in a little nut butter tomake it richer and thicker.

For variety, add fruit and/or flavoredextracts. Try a Protein Pina Coladawith vanilla Protein Freeze, banana,chopped pineapple, and coconutextract.

Experiment with this recipe tocustomize the shake specifically for you.

Protein Shake

NUTRITION FACTS:

Calories..............................260Total Fat ..............................5 gSaturated Fat ......................2 gTrans Fat .............................0 gCholesterol...................110 mgSodium ........................380 mgPotassium....................580 mgTotal Carbohydrates .........12 gDietary Fiber .......................2 gSugars.................................4 gProtein...............................44 g

You can use this shake as yourprotein source to complement

your carbs for a complete, well-balanced meal.


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Serving Size: 1/2 recipeNumber of Servings: 2

INGREDIENTS:

• 1/3 cup vanilla Protein Freezepowder

• 1/2 cup instant brown rice, measured before cooking

• 1 cup vanilla flavored low/nonfat, sugar-free yogurt

• 1 tablespoon nonfat milk

• Ground cinnamon and/or nutmeg(optional)

• Berries and/or slivered almonds(optional)

PREPARATION:

Cook rice according to packagedirections, then spread onto a plateand place in the freezer for severalminutes until partially cooled.

Meanwhile, combine the yogurt, milk,and Protein Freeze powder in ablender and mix until smooth.Transfer the mixture to a bowl.

Gently fold rice into the yogurtmixture. If desired, sprinkle puddinglightly with ground cinnamon,nutmeg, berries and almonds. Serveimmediately, or cover and refrigerate.

OTHER DELICIOUS VARIATION:

Protein Tapioca PuddingSubstitute small pearl tapioca for brown rice.

Rice Pudding

NUTRITION FACTS:



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Serving Size: 1 large pancakeNumber of Servings: 4

INGREDIENTS:

• 1-1/2 cups oats

• 2/3 cup vanilla Protein Freezepowder

• 2 whole eggs

• 8 egg whites

• 1 apple or banana, diced

• 2 teaspoons cinnamon

• 1 tablespoon sweetener (Splenda or Stevia)

PREPARATION:

Put all ingredients together in a mixingbowl.

Stir until the mixture has a pancakebatter-like consistency.

Spray non-stick cooking spray on a skillet and pour the mixture into the pan.

When one side is lightly browned andsolid enough to flip, turn the pancakeover with a spatula and cook the otherside until lightly browned and firm.

Oatmeal Pancakes

NUTRITION FACTS:

Calories..............................328Total Fat ..............................4 gSaturated Fat ......................5 gTrans Fat .............................0 gCholesterol.................. 105 mgSodium ........................190 mgPotassium....................455 mgTotal Carbohydrates .........45 gDietary Fiber .......................6 gSugars.................................4 gProtein...............................28 g

For added variety and flavor,include 3/4 cup chopped

walnuts. Chocolate ProteinFreeze works well in this

recipe too.


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Serving Size: 1 cookieNumber of Servings: 10

INGREDIENTS:

• 1 cup unsweetened applesauce• ¼ cup Splenda or Stevia brown sugar

substitute• 2 egg whites (or 3 tablespoons nonfat

egg substitute)• 1 teaspoon vanilla• 1 cup vanilla Protein Freeze powder• 1/2 cup whole wheat flour• 1/2 cup peanut or almond butter• 1 teaspoon baking soda• 2 teaspoons cinnamon• 1 teaspoon nutmeg• 1 teaspoon allspice• 3 cups dry rolled oats • 1 cup carrot shredded• ½ cup walnuts• ½ cup raisins (or dried cranberries)

PREPARATION:

Preheat oven to 350º. Lightly spray a largebaking sheet with non-stick cooking spray.

In a small bowl, whisk applesauce andbrown sugar together until the sugar isdissolved, then whisk in egg whites andvanilla until smooth. In a separate largerbowl, mix the Protein Freeze powder,whole wheat flour, peanut butter, bakingsoda, cinnamon, nutmeg, and allspice.Add separately, stirring well after eachaddition: applesauce mixture, oats,carrots, nuts and raisins.

Using about 1/3 cup dough per cookie,shape into approximately 1-1/2 inch balls.

Vanilla Oatmeal Cookies

NUTRITION FACTS:


PREPARATION CONTINUED:

Arrange on the baking sheet, thenpress to 1/2-inch thickness. Bake16-18 minutes, or until set in thecenter. Remove pan from the ovenand allow the cookies to stand forone minute, then transfer to a wirerack to cool completely. Storecookies in an airtight container.


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Serving Size: 1 medium piece(1/12 of cake)Number of Servings: 12

NUTRITION FACTS:

Calories................................86Total Fat ..............................2 gSaturated Fat ......................0 gTrans Fat .............................0 gCholesterol.....................30 mgSodium ........................140 mgPotassium....................320 mgTotal Carbohydrates ...........8 gDietary Fiber .......................1 gSugars.................................2 gProtein.................................9 g

INGREDIENTS:

• 1 cup chocolate Protein Freeze powder• 1/4 cup unsweetened applesauce (for richer cake, use coconut oil)

• 1-2 packets micro-ground instant coffee • 1/3 cup cocoa powder • 1 teaspoon cinnamon • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/4 teaspoon salt • 1 cup Splenda for Baking • 1 egg + 2 egg whites (for richer cake,

use 2 whole eggs)• 1 (15 oz.) can pumpkin• 1 teaspoon vanilla extract • powdered sugar, for dusting (optional)

PREPARATION:

Preheat oven to 350°. Spray 8-inchsquare baking pan with nonfat, non-stickcooking spray and set aside.

In a large bowl, combine Protein Freeze,instant coffee, cocoa powder, cinnamon,baking powder, baking soda and salt.

In a separate bowl, whisk together oil,Splenda, eggs, pumpkin and vanilla.Whisk dry mixture into pumpkin mixtureuntil well combined then transfer batterto prepared pan.

Bake for 30-35 minutes. Set aside to letcool then cut into squares and dust withpowdered sugar.

Chocolate Coffee Cake

For added variety and flavor,include 3/4 cup chopped

walnuts. Or try sugar-freechocolate sauce and a few

raspberries.


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Serving Size: 1/2 cupNumber of Servings: 10

INGREDIENTS:

• 3 cups chocolate Protein Freezepowder

• 1 cup water

• 1/2 cup chopped nuts

• 1/2 cup dry rolled oats

OPTIONAL:

• 1/4 cup miniature marshmallows

• 1/4 cup raisins

• 1/4 cup shredded coconut

PREPARATION:

Pour 3 cups Protein Freeze powderinto a large bowl. Add 1 cup of waterand mix well with a fork. Stir inremaining ingredients.

Separate into small plastic containersand store in refrigerator.

Vanilla Protein Freeze works well inthis recipe too. For added variety, tryincluding dried fruit.

Rocky Road

NUTRITION FACTS:

Calories..............................180Total Fat ..............................5 gSaturated Fat ...................1.5 gTrans Fat .............................0 gCholesterol.....................50 mgSodium ........................170 mgPotassium....................375 mgTotal Carbohydrates .........11 gDietary Fiber .......................3 gSugars.................................2 gProtein...............................23 g


MAKING SMALLER BATCHESIf you don't have a big mixing bowl or enough room in the freezer, you can simplymake a 1/2 batch at a time. There are 13 cups of powder in each container, soscoop out 6-1/2 cups and add 6 cups water and 1/2 cup of your favorite nut butter.When making 1/4 batch, put 3-1/4 cups of powder, 3 cups water and 1/4 cup ofnut butter in a blender on high for a minute. You don't even need a bowl or mixer.

CONTAINER SIZESBefore freezing, it’s a good idea to pour the prepared Protein Freeze into smallerplastic containers, so that it’s easier to thaw out when you’re ready. Or pour into individual yogurt containers and keep frozen for a convenient on-the-go snack.

ADJUSTING THE RECIPEEveryone has different taste preferences and goals. Feel free to adjust the amountof water and nut butter used in your recipes. When less nut butter (or more water)is used, it’s not as rich or creamy, and doesn’t have as much fat, sugar, or calories per serving. Experiment with the recipes to customize them specifically for you.

THAW BEFORE YOU EATOnce completely frozen, Protein Freeze will be very hard because we don't add anyartificial texture enhancers - we try to keep it as natural as possible. So, you'll needto thaw it at room temperature until soft or microwave it for about one minute.

SNACK IDEASThe ice cream recipe is best as a late night snack or dessert if you're trying to losefat because it's high in protein and low in calories, fat, and sugar. If you're lookingto use this as a meal earlier in the day, it goes really well with warm oatmeal, slicedfruit, and/or crumbled rice cakes.

ADDING NUTRIENTSYou might try adding one large 29 oz. can of pumpkin to the mixture for the firstseven recipes. It sounds a little strange, but many prefer the taste and texture, andthis will add fiber and many other beneficial nutrients without the addition of manycalories, fat or sugar. In fact, the calories, fat, and sugar will go down a little perserving. Make sure you don’t accidentally buy pumpkin pie filling, as it’s loadedwith sugar.

CONTACT USIf you'd like suggestions for alternative ingredients or would like to adjust thenutritional profile (ratio of fats/carbs/proteins) for your goals and personalpreferences, please email us for a prompt, personal reply.

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Download - Protein Freeze Recipes

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