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 3 Breakfast Casserole Bites 5 Pumpkin Spice Waffles 7 Cinnamon Bliss Buns 9 Apple Pie Pancakes 11 Beverages Blissful Iced Vanilla Latte 13 Blueberry Banana Smoothie 15 Pumpkin Pie Smoothie 15 Dessert Blissful Pumpkin Bars 17 Pumpkin Spice Cupcakes 19 Chocolate Udder Nut-Butter Cups 21 Udderly Delicious Gingerbread Cookies 23 White Chocolate Cheesecake 25
Spiced Apple Oatmeal Muffins 239 calories Ingredients: 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 11g protein 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
honey raisins almond milk oats egg cinnamon walnuts applesauce 4
Breakfast Casserole Bites 5 382 calories Ingredients: 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 35.5g protein 20g fat 15g 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.
garlic sweet potatoes egg milk zucchini cheese bell peppers 6
Pumpkin Spice Waffles 361 calories 15g protein 15g fat 40g 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
9 Cinnamon Bliss Buns Dough Ingredients: 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 ½ teaspoon vanilla extract Filling Ingredients: ¼ cup sugar free maple syrup ¼ teaspoon cinnamon Preparation: 93 calories 6g protein 2g fat 13g carbs Icing Ingredients: 1 ounce fat free cream cheese ½ scoop Vanilla Udder Bliss protein powder 2 tablespoons unsweetened almond milk ¼ teaspoon vanilla extract 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 oat flour almond milk honey applesauce 10
Apple Pie Pancakes 11 Ingredients: 2 cups whole wheat flour 1 tablespoon baking powder ½ teaspoon baking soda 162 calories 6g protein 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.
cinnamon apples almond milk egg whole wheat flour Greek yogurt brown sugar 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 calories 20.5g protein 1 Serving In a blender, combine all the ingredients and blend until smooth. 4g fat 40.5g carbs 13 *Strawberry or Chocolate Udder Bliss protein powder can be substituted for Vanilla
ice almond milk bananas 14
Blueberry Banana Smoothie Pumpkin Pie Smoothie 15 Ingredients: 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 Preparation: Makes 1 serving In a blender, combine all ingredients and blend until smooth. 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 Preparation: 457.5 calories 271 calories 37g protein 12g protein 4.5g fat 2g fat 65g carbs 48g carbs Makes 2 servings In a blender, combine all ingredients and blend until smooth. *Strawberry Udder Bliss protein powder can be substituted for Vanilla
bananas Greek yogurt almond milk almond milk ice bananas blueberries 16
Blissful Pumpkin Bars 17 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 Dry Ingredients: ½ cup flour 233 calories 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 Cream Cheese Topping: 4 oz fat free cream cheese 1 scoop Vanilla Udder Bliss protein powder ½ cup plain Greek yogurt 2 tablespoons almond milk 8g protein Preparation: 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. 14g fat 22g carbs
butter Stevia Greek yogurt brown sugar almond milk 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: 237 calories Dry Ingredients: 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 8g protein 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. 14g fat 17g carbs 19 * Zero calorie sweetener can be substituted for the sugar.
butter Greek yogurt almond milk egg 20
Chocolate Udder Nut-Butter Cups 21 145 calories 3g 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 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.
sunflower seed butter dark chocolate chips 22
Udderly Delicious Gingerbread Cookies 93 calories 4g protein 6g fat 6g 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
molasses almond butter cinnamon 24
White Chocolate Cheesecake 25 Crust Ingredients: 4 chocolate graham crackers 1 tablespoon coconut oil 1 tablespoon honey 146 calories 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 1 ounce fat free cream cheese 1 egg 9g protein Topping: Fresh berries of your choice 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. 5g fat 22g carbs *Strawberry Udder Bliss protein powder can be substituted for Vanilla
Stevia chocolate graham crackers honey eggs Greek yogurt berries 26