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SuperHealthCenter Recipes using Physical Sciences Products

SuperHealthCenter has accumulated a list of recipes for those looking to make their own nutritional meals and snacks using the highest quality grade protein available on the market today.

Here is a list of the proteins that work best with these recipes:
Pro Blend 40-40-20

HOMEMADE PROTEIN BARS

INGREDIENTS:
• 12 JUMBO EGGS
• 3 CUPS OLD FASHIONED OATMEAL
• 10 SCOOPS OF ANY OF OUR PROTEINS
(excluding: THE FAST 4 and HYDO HEAVEN/HELL AND DYNAMIC DUO as they are extremely bitter)
• 1 JAR (16 OZ) NATURAL PEANUT BUTTER (CHUNKY) 16 OZ UNSWEETENED APPLE SAUCE
• 1 BOX(2.1) JELLO SUGAR FREE INSTANT CHOCOLATE PUDDING.
• 1 CUP SPLENDA SWEETENER
• 1 CUP SUGAR TWIN BROWN SUGAR REPLACEMENT
• 8 OZ SAFLOWER OIL
• 2 TBS. CINNAMON
• 2 TBS. VANILLA EXTRACT
• 1 CAN NON-STICK COOKING SPRAY

OPTIONAL: 1 CUP DEHYDRATED APPLE BITS OR RAISINS

PREHEAT OVEN TO 350 DEGREES

LARGE MIXING BOWL: WITH BLENDER MIX EGGS AND OATMEAL TOGETHER. START MIXING IN THE REST OF THE INGREDIENTS ONE AT A TIME UNTIL BLENDED TOGETHER.

GLASS BAKING DISH: 9”X13” SPRAY DISH WITH NON-STICK COOKING SPRAY (LIGHTLY).

POUR MIXTURE IN DISH 1/2’’ DEEP, NO MORE THEN THAT. PLACE BAKING DISH IN OVEN FOR 20 MINUTES OR UNTIL MIXTURE STARTS TO PULL AWAY FROM THE SIDES OF DISH. SOMETIMES THIS DOES NOT HAPPEN SO WATCH THE TIMER 20 MINUTES IS PERFECT. REMOVE FROM OVEN AND LET COOL IN DISH FOR 30 MINUTES BEFORE CUTTING INTO BARS. YOU CAN ROTATE DISH 10 MINUTES INTO COOKING IF YOU DESIRE TO DO SO.

BARS: EACH 9X13 DISH MAKES 15 BARS, SO CUT THEM ACCORDINGLY. RECIPE MAKES 45 BARS OR SO. REFRIGERATE BARS IN AIRTIGHT CONTAINERS. SHOULD LAST 10 OR MORE DAYS REFRIGERATED. BARS TASTE MUCH BETTER COLD THEN WARM. USE TO REPLACE ANY MEAL, AT ANYTIME OF THE DAY YOU WISH, OR WHEN YOUR IN A HURRY AND MUST EAT.

NUTRITIONAL FACTS: (1 PROTEIN BAR) CONSUME 2 BARS PER MEAL.
CALORIES-185
CARBOHYDRATES-7g
FAT-11g
SATURATED FAT-1.3g
SUGARS-1.4g
PROTEIN-15g
CHOLESTEROL-72
SODIUM -100g

NUTRITIONAL OPTIONS- YOU CAN TAYLOR THE FAT CONTENT OF THE BARS BY REPLACING THE SAFLOWER OIL WITH MORE APPLESAUCE. THE SAME 0Z RATIO WORKS FINE 2:1 APPLESAUCE TO OIL. YOU WILL LOOSE SOME OF THE MOISTNESS BUT NOT A DRASTIC AMOUNT. USE EGG WHITES AND CUT OUT THE YOLKS ETC. ETC. MAKE THE PROTEIN BARS FIT INTO YOUR NUTRITIONAL REGIMEN.



SPANISH OMELET

INGREDIENTS:
• 10 egg whites
• 1/2 cup salsa
• 1/4 cup grated fat-free
• cheddar cheese
• Nonstick butter-flavored
• cooking spray

HOW TO MAKE IT: Coat a non-stick skillet with cooking spray and place over medium heat. Beat egg whites in a bowl, then pour them into skillet and cook 3-4 minutes without stirring until eggs begin to set. Top evenly with salsa and cheese, then use a spatula to fold eggs in half over toppings. Cook 2-3 minutes or until cooked through.

NUTRITION FACTS: (per omelet):
250 calories,
46 g protein,
12 g carbs,
0 g fat,
2 g fiber.



Pro Blend Pudding- Version 1

Ingredients for Version 1:
• 1 box (2.1 oz) sugar free instant pudding
• 2 cups cold water
• 1 cup skim milk
• 5 heaping scoops pro-blend 40-40-20 (or any of our proteins with micellar casein in it)

Instructions for Version 1:
In medium sized mixing bowl add 1 cup skim milk And 1 cup water, with a wire wisk mix in half of the pudding package until blended thoroughly. While mixing stir in the remaining cup of water and pudding mix. Let stand in refrigerator for 15-20 minutes. Blend in 5 scoops of our pro blend 40-40-20 protein thoroughly.

Nutritional facts for Version 1 (1 serving ½ cup) each makes 8 servings)
Calories - 90
Cal. From fat- 45
Carbohydrates - 8g
Sugars - 1.5g
Fat - 5g
Cholesterol - 5g
Sodium - 70mg
Potassium - 62mg
Calcium - 1000+mg
Protein - 13g



Pro Blend Pudding- Version 2

Ingredients for Version 2:
• 1 box (2.1 oz) sugar free instant pudding
• 3 cups cold water
• 2 scoops super milk protein powder
• 4 heaping scoops pro-blend 40-40-20 (or any of our proteins with micellar casein in it)

Instructions for Version 2
In medium sized mixing bowl add 3 cups of Water and 2 scoops of super milk with a wire wisk blend together until milk like consistency occurs mix in half of the pudding package until blended thoroughly. While mixing stir in the remaining pudding mix. Let stand in refrigerator for 15-20 minutes. Blend in 4 scoops of our pro blend 40-40-20 protein thoroughly.

Nutritional facts for Version 2: (1 serving ½ cup) each makes 8 servings)
Calories - 82
Cal. From fat- 0
Carbohydrates - 6g
Sugars - 0g
Fat - 0g
Cholesterol - 3g
Sodium - 57mg
Potassium - 89mg
Calcium - 1000+mg
Protein - 15g



Electrolyte replenisher drink recipe/and information What are electrolytes? Electrolyte is a "medical/scientific" term for salts, specifically ions. The term electrolyte means that this ion is electrically-charged and moves to either a negative (cathode) or positive (anode) electrode:
• ions that move to the cathode (cations) are positively charged
• ions that move to the anode (anions) are negatively charged

For example, your body fluids -- blood, plasma, interstitial fluid (fluid between cells) -- are like seawater and have a high concentration of sodium chloride (table salt, or nacl). The electrolytes in sodium chloride are:
• sodium ion (na+) - cation
• chloride ion (cl-) - anion

As for your body, the major electrolytes are as follows:
sodium (na+)
potassium (k+)
chloride (cl-)
calcium (ca2+)
magnesium (mg2+)
bicarbonate (hco3-)
phosphate (po42-) sulfate (so42-)

Electrolytes are important because they are what your cells (especially nerve, heart, muscle) use to maintain voltages across their cell membranes and to carry electrical impulses (nerve impulses, muscle contractions) across themselves and to other cells. Your kidneys work to keep the electrolyte concentrations in your blood constant despite changes in your body. For example, when you exercise heavily, you lose electrolytes in your sweat, particularly sodium and potassium. These electrolytes must be replaced to keep the electrolyte concentrations of your body fluids constant.

Electrolyte formula: You can make an inexpensive rehydration drink at home. However, do not give this homemade drink to children younger than 12.

Measure all ingredients precisely. Small variations can make the drink less effective or even harmful. Mix the following...
• 1 quart (950 ml) water
• 1/2 teaspoon (2.5 g) baking soda
• 1/2 teaspoon (2.5 g) table salt, or 1/4 teaspoon (1.25 g) salt substitute (such as “lite salt,” which is potassium-based)
• Add water flavoring drink mix if desired.



COMPETITION PROTEIN PANCAKES/MUFFINS

• PROTEIN POWDER: 2 SCOOPS (CAN ADD MORE/LESS IF DESIRED ANY FLAVOR YOU DESIRE)
• EGG WHITES -2
• SPLENDA-1/4 CUP
• VANILLA OR OTHER FLAVORING-(FLAVOR TO TASTE) (CAN USE ANY EXTRACT OR SF COFFEE SYRUP OR EVEN SF INSTANT PUDDING MIX)
• WATER TO CONSISTENCY YOU WILL WANT THE BATTER THICKER FOR MUFFINS, LESS FOR PANCAKES.

MIX ALL INGREDIENTS TOGETHER.

FOR THE PANCAKES: HEAT A GRIDDLE OR PAN TILL HOT, SPRAY WITH PAM AND GRIDDLE AWAY. FOR CUPCAKES, EITHER LINE MUFFIN PAN WITH LINERS OR SPRAY WITH PAM. HEAT OVEN TO 325. THIS RECIPE WILL MAKE APPROX. 6 MUFFINS. BAKE 10 MINUTES.



PUMPKIN PROTEIN BAKE

• PUMPKIN CANNED-8 OZ.
• EGG WHITES -4
• PROTEIN POWDER-5 SCOOPS (CAN ADD MORE/LESS IF DESIRED)
• SPLENDA-½ CUP
• BAKING SODA-1 PINCH
• BAKING POWDER-1 PINCH
• VANILLA OR OTHER FLAVORING (CAN USE EXTRACT OR SF COFFEE SYRUP)
• WATER TO CONSISTENCY

MIX ALL INGREDIENTS TOGETHER.

PLACE IN 8X8 DISH OR CUPCAKE PANS

BAKE AT 325 20+ MINUTES FOR 8X8, 10+ FOR CUPCAKES



MUSCLE MUFFINS

• 3 Cups Oatmeal
• 2 Scoops of PROTEIN POWDER
• 1 Cup Splenda sugar substitute
• 1-1/2 Cups of water
• 2 EGG WHITES
• 2 tsp. Cinnamon (OR CAN USE PUMPKIN PIE SPICE/APPLE PIE SPICE ETC)
• VANILLA OR ANY OTHER FLAVORING YOU WOULD LIKE TO ADD (ANY EXACT, SF COFFEE SYRUP, SF PUDDING MIX)
• 1 tsp. Salt
• 2 tsp. Baking Powder

Mix water, muscle provider, eggbeaters and cinnamon. Mix oatmeal, Splenda, salt and baking powder. Then mix all ingredients use a muffin pan coated in non-stick spray bake at 350 degrees for 20 minutes. They are better warm but still do well in the refrigerator.

Nutritional Info. per muffin
Protein 5g
Calories 56
Carbs 7g Less than 1 sugar carb



Protein Peanut Butter Balls:
• 3/4 cup peanut butter
• 1/4 cup honey
• 1 scoop chocolate or vanilla protein powder
• 1/2 cup raw oats

Mix all ingredients together in a bowl and form into small 1" balls. Place in the fridge for a few hours and then enjoy.

Oatmeal Pancakes:
• 1 cup raw oats
• 1 scoop protein powder
• 3 egg whites
• 1/4 cup water
• 1 1/2 tsp cinnamon
• 2 packets sweetener
• 1 1/2 tsp baking powder

Place all ingredients in a blender and blend for 30 seconds. Then pour onto a hot grill and cook like a normal pancake. An optional addition is to add some frozen fruit after the batter is blended.

Meal Replacement Bars (Bulking)

• Combine in large mixing bowl:
• 3 Cups Oatmeal
• 1/2 Cup Natural Peanut butter
• 1 cup Skim Milk
• 4 Scoops Protein Powder
• dash of cinnamon.

Mix until a sticky batter is formed (may take a few minutes) use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even) top with 4-8 packets splenda put in the fridge overnight and cut into 8 equal bars that yield:

11g fat (good monounsaturated fats)
26g carbs
21g protein
285 calories

Meal Replacement Bars (Cutting)
• Combine in Large Mixing Bowl:
• 8 Scoops Whey (Vanilla is very good)
• 3 Cups Oats
• 1 Package Sugar Free Fat Free Pudding (Any flavor is good)
• 2 Cups Skim Milk

Mix until a sticky batter is formed (may take a few minutes)

use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even) put in the fridge overnight and cut into 8 equal bars that yield:

3g fat
28g carbs
29g protein
257 calories
These bars taste amazing, and are perfect for: breakfast, pre OR post-workout



Chocolate Butterfingers Treat

• 2 scoops chocolate protein powder (if don't have chocolate add 1/2 tbsp choc sf pudding or choc coffee syrup flavoring)
• 1 TBSP almond butter
• 1/2 tbsp butterscotch instant pudding (sugar free)
• 1 TBSP fat free cool whip
• 1 TBSP sugar free maple syrup
• (I also added 2 TBSP Butter Toffee Coffee Syrup this time)
• Add just enough water to make a pudding texture

Chill in fridge for about 15 minutes



FAST PROTEIN CAKE/BROWNIES

INGREDIENTS:
• 10 EGG WHITES
• 1 LARGE BOX SUGAR FREE PUDDING MIX (ANY FLAVOR)
• 1 CUP SPLENDA
• 4-6 OZ. SAFFLOWER OIL
• 3 OR MORE SCOOPS OF PROTEIN
• ADD PROTEIN POWDER UNTIL CAKE BATTER CONSISTENCY IS REACHED.

BAKE AT 300 DEGREES IN PAM SPRAYED BAKING DISH FOR 12-15 MINUTES SERVE COLD

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