Add apple sauce, almond milk, egg, and honey to the oat mixture and mix until fully incorporated. 4. Fill each muffin cup to the top. Bake for 40 minutes or until a ...
Holiday Recipe Book
Table of Deliciousness
(I mean contents... table of contents) Optim® Nutrition Udder Bliss® New Zealand Whey, a 100% all-natural whey protein from grass fed cows, is hormone-free (rBGH and rBST free), antibiotic-free, pesticide-free, chemical-free, soy-free and grain-free. Plus, it contains non-GMO protein - pure, all-natural protein your body can feel good about. Each serving of Udder Bliss® New Zealand Whey is loaded with 20 grams of protein, 7 grams of fiber yet is light on calories. Udder Bliss® New Zealand Whey comes in four varieties – Unflavored, Vanilla, Chocolate and Strawberry. It tastes amazing on its own, or can be added to your favorite recipes to boost the protein and make them taste even better. Here are some of our favorites recipes to enjoy.
Breakfast Spiced Apple Oatmeal Muffins Breakfast Casserole Bites Pumpkin Spice Waffles Cinnamon Bliss Buns Apple Pie Pancakes Beverages Blissful Iced Vanilla Latte Blueberry Banana Smoothie Pumpkin Pie Smoothie Dessert Blissful Pumpkin Bars Pumpkin Spice Cupcakes Chocolate Udder Nut-Butter Cups Udderly Delicious Gingerbread Cookies White Chocolate Cheesecake
3 5 7 9 11 13 15 15 17 19 21 23 25
Spiced Apple Oatmeal Muffins 239
11g Ingredients: calories protein 2 ½ cups oats, uncooked 24 ounces unsweetened apple sauce 1 cup almond milk 1 egg, beaten 1 tablespoon cinnamon 1 tablespoon nutmeg cup honey 1 cup chopped walnuts 1 cup dried cranberries or raisins 4 scoops Unflavored Udder Bliss® protein powder
9g fat
42g carbs
Preparation: Makes 12 muffins 1. Pre-heat oven to 375˚F. Line muffin pan cups with paper or aluminum foil baking cups. 2. In a bowl, mix together oats, cinnamon, nutmeg, walnuts, dried fruit and protein powder. 3. Add apple sauce, almond milk, egg, and honey to the oat mixture and mix until fully incorporated. 4. Fill each muffin cup to the top. Bake for 40 minutes or until a toothpick inserted in the center comes out clean.
3
hon ey
almond milk
ns
i ais
r
oats
cinnamon
w
app
s
ut
aln
les a
uce
egg
4
Breakfast Casserole Bites Ingredients:
382 35.5g 20g 15g
calories protein 1 pound lean ground turkey 2 sweet potatoes, peeled and diced 8 eggs, beaten 2 scoops Unflavored Udder Bliss® protein powder 1 red bell pepper, seeded and diced 1 zucchini, diced ½ cup skim milk 1 cup shredded cheddar cheese 1 tablespoon fresh garlic, minced 1 tablespoon Italian seasoning Salt and pepper to taste
5
fat
carbs
Preparation: Makes 6 servings 1. Preheat oven to 420˚F. Spray a 6 cup muffin pan with non-stick cooking spray. 2. Place sweet potatoes on a baking sheet lined with parchment paper and bake for 15 minutes. 3. In a medium skillet over low heat, cook ground turkey, minced garlic and Italian seasoning until meat is no longer pink. Drain away excess grease. 4. In a small bowl, whisk together the eggs, milk and protein powder until combined. 5. Place some of the cooked turkey in the bottom of each muffin cup, dividing it evenly among the six cups. Add the cooked sweet potatoes, bell peppers and zucchini on top of the turkey. 6. Fill each muffin cup the egg mixture and top with cheddar cheese. 7. Bake for 25-30 minutes or until the eggs are set.
l ic gar
eet
sw
s
toe
a pot
egg milk
ini
zucch
cheese
bell
pep
pers
6
Pumpkin Spice Waffles 361 15g 15g 40g
calories protein
fat
carbs
Ingredients:
1 cup pancake/waffle mix ¼ cup of Vanilla Udder Bliss® protein powder ¾ cup almond milk 2 eggs 2 tablespoons coconut oil ½ teaspoon pumpkin pie spice ½ cup canned pumpkin puree
Preparation: Makes 2-3 waffles 1. Heat and lightly grease a waffle iron. 2. Stir waffle mix, protein powder, coconut milk, eggs, oil, pumpkin pie spice and pumpkin puree together with a wire whisk until smooth. 3. Pour about cup of batter onto waffle iron. 4. Cook waffles 3-4 minutes until golden brown (or follow waffle iron manufacturer’s cooking instructions)
7
almond milk
egg
8
Cinnamon Bliss Buns Dough Ingredients:
93
6g
calories protein
2g fat
13g carbs
2 cups of oat flour 2 scoops Vanilla Udder Bliss® protein powder 1-¼ teaspoons baking powder ¼ teaspoon salt 4 teaspoons honey 2 tablespoons unsweetened applesauce 8 teaspoons liquid egg whites Icing Ingredients: ½ teaspoon vanilla extract 1 ounce fat free cream cheese Filling Ingredients: ½ scoop Vanilla Udder Bliss® protein powder ¼ cup sugar free maple syrup 2 tablespoons unsweetened almond milk ¼ teaspoon cinnamon ¼ teaspoon vanilla extract
9
Preparation: Makes 16 rolls 1. Preheat oven to 350˚F. 2. For the dough, mix dry ingredients together first then add in wet ingredients. Mixture will be crumbly. Knead together until you get a stiff dough. Roll dough on floured surface into a long rectangle. 3. Mix together the maple syrup and cinnamon and spread the filling mixture onto dough. Starting from the long end of the rectangle, roll dough into a long tube. Cut roll into 16 slices. 4. Place rolls on greased baking dish, evenly spaced. Bake for 10-12 minutes. 5. In a bowl, mix together cream cheese, protein powder, and vanilla extract with a mixer. Add enough almond milk to get the desired icing consistency. 6. Remove cinnamon rolls from oven and drizzle with icing.
cinnamon egg almond milk
app
les a
uce
hon
ey
oat flour
10
Apple Pie Pancakes Ingredients:
162
6g
calories protein
2 cups whole wheat flour 1 tablespoon baking powder ½ teaspoon baking soda 1 scoop Unflavored or Vanilla Udder Bliss® protein powder ½ teaspoon salt 1 teaspoon cinnamon 1 large egg 2 tablespoons melted coconut oil 2 tablespoons agave syrup ½ cup plain Greek yogurt 1-½ cups almond milk 2 apples, peeled, cored and chopped
5g fat
25g carbs
Preparation: Makes 12 pancakes 1. In a medium bowl, combine flour, baking powder, baking soda, protein powder, salt and cinnamon. 2. In a separate large bowl, whisk together egg, coconut oil, agave, yogurt, and milk until smooth. Whisk flour mixture into liquid until batter us just combined. Fold in chopped apples. 3. Pour ¼ cup batter per pancake onto a greased hot skillet or griddle and cook 1-2 minutes on each side, turning only once. Repeat with remaining batter.
11
cinnamon les app
almond milk t ur og
ky
ee Gr
whole wheat flour
bro
wn
su
ga r
egg
12
Blissful Iced Vanilla Latte Ingredients:
1 scoop Vanilla Udder Bliss® protein powder 1 cup vanilla almond milk (unsweetened) 1/2 banana 1/4 teaspoon vanilla extract 1 teaspoon espresso powder or instant coffee 1/2 cup ice
Preparation:
293 20.5g 4g
calories protein
fat
40.5g carbs
1 Serving
In a blender, combine all the ingredients and blend until smooth.
13
*Strawberry or Chocolate Udder Bliss® protein powder can be substituted for Vanilla
ice
almond milk
ba
na
na
s
14
Blueberry Banana Smoothie Ingredients:
457.5
1 scoop Vanilla Udder Bliss® protein powder* ½ banana ½ cup blueberries (frozen) ¾ cup vanilla almond milk (unsweetended) ¾ cup plain Greek yogurt 2 cups ice
37g 4.5g 65g
calories protein
fat
carbs
Preparation: Makes 1 serving In a blender, combine all ingredients and blend until smooth.
Pumpkin Pie Smoothie Ingredients:
2 scoops Vanilla Udder Bliss® protein powder 2 cups almond milk ½ banana 15 ounces canned pumpkin puree Pumpkin pie spice to taste 2 cups ice
271 12g
calories protein
2g fat
48g carbs
Preparation: Makes 2 servings In a blender, combine all ingredients and blend until smooth.
15
*Strawberry Udder Bliss® protein powder can be substituted for Vanilla
na
yo g ur t
ba
na
Gr eek
s
almond milk
almond milk
ice
ba
na
ries
b
ber lue
na
s
16
Blissful Pumpkin Bars Ingredients:
¼ cup brown sugar ¾ cup zero calorie sweetener 1 teaspoon vanilla extract 2 teaspoons sugar-free maple syrup ½ stick butter, softened ½ cup coconut oil 1 egg, beaten 2½ cups of canned pumpkin puree
Cream Cheese Topping: 4 oz fat free cream cheese ½ cup plain Greek yogurt
Preparation:
17
Dry Ingredients:
233
8g
calories protein
14g 22g fat
½ cup flour 2 scoops Vanilla Udder Bliss® protein powder 1 teaspoon cinnamon ½ teaspoon ginger ½ teaspoon nutmeg ¼ teaspoon all spice ¼ teaspoon ground cloves ¼ teaspoon salt
carbs
1 scoop Vanilla Udder Bliss® protein powder 2 tablespoons almond milk
Makes 12 bars
1. Pre-heat oven to 350˚F. Spray an 11x7 baking pan with non-stick cooking spray. 2. In a bowl or mixer, combine sugar, sweetener, vanilla, maple syrup, oil, and softened butter. Mix until the ingredients are fully incorporated. Add the pumpkin puree and egg to the mixture and mix until combined. Set aside. 3. Place the dry ingredients into a bowl, stir with a whisk until combined. Add pumpkin mixture and whisk together until the batter is smooth. Pour the batter into an 11 x 7 in baking pan. Set aside. 4. In a bowl, combine the softened cream cheese with the Greek yogurt, almond milk, and Udder Bliss® protein powder. Mix together until smooth. With a spatula, spread the cream cheese mixture across the top of the pumpkin batter in the baking pan. 5. Bake for 30 to 40 minutes or until a toothpick inserted in the center comes out clean. Cool and cut into squares.
butter
Ste
eek Gr
via
ar ug bro wn s
almond milk
t ur yo g
cinnamon
eggs
18
Pumpkin Spice Cupcakes Ingredients:
1 stick butter, softened ½ cup sugar* cup coconut oil 1 tablespoon vanilla extract 2 eggs 2 ounces fat free cream cheese, softened ½ cup canned pumpkin puree
Cream Cheese Topping:
Dry Ingredients:
237
8g
calories protein
14g 17g fat
carbs
½ cup flour 1 scoop of Vanilla Udder Bliss® protein powder ½ teaspoon baking powder ½ teaspoon baking soda ¼ teaspoon salt ½ teaspoon cinnamon ½ teaspoon nutmeg
4 oz fat free cream cheese 1 scoop Vanilla Udder Bliss® protein powder ½ cup plain Greek yogurt 2 tablespoons almond milk
Preparation:
Makes 12 cupcakes
1. Pre-heat oven to 350˚F. Line muffin pan cups with paper or aluminum foil baking cups. 2. In a bowl or mixer, combine sugar, vanilla, oil, cream cheese, and butter. Mix until the ingredients are fully incorporated. Add the pumpkin puree and mix to combine. Add eggs one at a time, mixing after each egg. 3. Place the dry ingredients into a bowl, stir with a whisk until combined. Add pumpkin mixture to the dry ingredients and whisk together until smooth. 4. Fill each muffin cup three-quarters full. Bake for 30 to 40 minutes until cupcakes are set or until a toothpick inserted in the center comes out clean. Set aside to cool. 5.In a bowl, combine the softened cream cheese with the Greek yogurt, almond milk, and Udder Bliss® Vanilla protein powder. Mix together until smooth. Frost cupcakes with the cream cheese mixture once they have cooled.
19
* Zero calorie sweetener can be substituted for the sugar.
butter
eek Gr
t ur yo g
almond milk
20 egg
Chocolate Udder Nut-Butter Cups 145
3g
calories protein
9g fat
13g carbs
Ingredients:
¼ cup nut butter (peanut, almond, cashew, sunflower) 2-3 tablespoons Unflavored Udder Bliss® protein powder 1 cup dark chocolate chips 1 tablespoon coconut oil
21
Preparation: Makes 12 servings 1. Line mini muffin pan cups with paper or aluminum foil baking cups. Spray with non-stick cooking spray and set aside. 2. In a medium bowl mix nut butter with protein powder, adding protein 2 tablespoons at a time until the mixture is the consistency of a cookie dough. Form the nut butter mixture into 12 balls and set aside. 3. In a small sauce pan over low heat, stirring constantly, melt the chocolate chips and mix in the coconut oil. 4. Spoon 1 teaspoon of melted chocolate into each mini muffin lined cup, place muffin pan in the freezer for 10-15 minutes or until the chocolate hardens. 6. Put one nut butter ball into each frozen chocolate muffin cup and press down to flatten the balls. 7. Pour the remaining melted chocolate over each nut butter ball and place the muffin pan in freezer for another 15-30 minutes or until the chocolate hardens.
dar ho kc col ch ate ips
22
sunflower seed butter
Udderly Delicious Gingerbread Cookies 93
4g
calories protein
6g
6g
fat
carbs
Ingredients:
1 scoop Vanilla Udder Bliss® protein powder* 2 tablespoons maple syrup 1 tablespoon molasses ¼ teaspoon cinnamon ½ teaspoon ground ginger ¼ teaspoon ground nutmeg ½ cup almond butter
Preparation: Makes 12 cookies 1. Preheat oven to 350˚F. 2. In a mixing bowl, combine all the ingredients to form a dough. 3. Drop dough in heaping tablespoons or in desired shape onto a cookie sheet lined with parchment paper. 4. Bake for 10 minutes or until set. 5. Remove cookies from the oven and let them cool completely before transferring to a plate.
23
*Chocolate Udder Bliss® protein powder can be substituted for Vanilla
almond butter
molasses
cinnamon
24
White Chocolate Cheesecake Crust Ingredients:
4 chocolate graham crackers 1 tablespoon coconut oil 1 tablespoon honey
146
9g
calories protein
5g fat
22g carbs
Filling Ingredients:
1 cup plain Greek yogurt ½ cup stevia baking sweetener 1 scoop Vanilla Udder Bliss® protein powder ½ package sugar free white chocolate pudding mix Topping: 1 ounce fat free cream cheese Fresh berries of your choice 1 egg
Preparation: Makes 6 cheesecakes 1. Preheat oven to 350˚F and line 6 cup muffin pan with paper or aluminum foil baking cups. 2. In a food processor, blend graham crackers into crumbs. 3. In a small bowl, mix honey and coconut oil and add graham cracker crumbs. 4. Press crumbs into muffin cups to form the crust. Set aside. 5. In a mixing bowl, combine all filling ingredients and blend until smooth. Pour on top of crusts and bake for 20 to 25 minutes. 6. Remove cheesecakes from oven and let cool. Add fresh berries to the top of each cheesecake before serving.
25
*Strawberry Udder Bliss® protein powder can be substituted for Vanilla
Ste
via
hon ey
chocolate graham crackers
eggs
t ur og
ky
ee Gr
berr
ies
26
