½ cup honey

½ cup reduced fat peanut butter

½ cup chocolate chips (white choc, butterscotch, etc)

3 tbsp Water

1 cup Formula #1 (your choice)

1 cup quick oats

2 cups Rice Krispies

ü       Melt together first 4 ingredients

ü       Mix dry ingredients together

ü       Mix both thoroughly together

ü       Press Flat into Lamington tray

ü       Refrigerate for 1 hour

ü       Cut into equal bars

MAPLE PECAN BARS    LEMON CRUNCH BARS

1 Cup formula 1 Vanilla                        1 cup Formula 1 Vanilla

1 Cup Oatmeal                                     1 Pkg. Diet instant lemon pudding mix

½ Cup peanut butter                            1-3/4 cup Rice Krispies

½ Cup pure maple syrup                     1/3 cup honey

1-2 cap full maple flavoring                  2 tablespoons water

½ cup chopped pecans                       *Mix dry ingredients. 

*Mix all ingredients together                 Add water & honey. 

Press into and 8x8 pan                        Mix and press in loaf pan. 

Cut into 8=pieces                                 Cut into 8 pieces. 

1 bar = 1 Shake                                   1 bar = 1 Shake

 COOKIES

(Not low fat, but low in calories.  Just once a week for weight loss.
For weight  maintenance, one a day would be fine.)
1 stick of REAL butter
1 cup sugar
1 tbsp. baking cocoa
1/2 cup nonfat milk
Heat these ingredients in a pan on the stove.
Stir continually until it comes to a full boil.
Then boil for  EXACTLY 1 minute.   Do not stir.
Take pan off of the heat.
Mix the following ingredients in this order:
1 cup Formula 1 Chocolate (Mix with ingredients before adding the rest.  Will be lumpy.)
1 tsp. vanilla extract
1 tbsp. reduced fat peanut butter
2 cups oatmeal
Stir.
Drop 8 cookies onto cookie sheet lined with wax paper.
Refrigerate.
When cooled and set, take cookies off the cookie sheet and
store in an airtight container.

 APPLE CINNAMON FORMULA 1 POWER BARS

1 Cup Vanilla Formula
1 Cup Rice Crispies (plus)
3/5 Cup Old Fashioned Quaker Oats (plus)
1/2 Cup Honey
1/3 Cup Apple Butter
Cinnamon to taste

Mix dry ingredients together (including cinnamon to taste).
Mix moist ingredients together.
Then mix the dry and moist ingredients together.  This mixture will be too
moist to press into bars at this point.
Add additional oats and rice crispies until mixture is thick and you
are able to press into bars.
Press mixture into 8 x 8 pan.
Refrigerate for 2 hours, then cut into 8 equal bars and wrap.
Keep in refrigerator.

Makes 8 servings.

  CAPPACUINO RECIPES

16 oz. Hot water
3 tbl. Formula 1 Choc. or Vanilla (Protein = 22.5 gms., Cals = 165)
1 tbl. Performance Protein Powder(Protein = 5 gms., Cals = 20)
1 tbl. Unsweetened Baking Cocoa Powder(Protein=1 gm.,Cals =15)
1 tbl. Instant Coffee ( regular or decaf)
1/2 tbl. Active Fiber Powder (If needed) (Calories = 20)
1/2 tbl. Philly Light cream cheese (creamier texture)(optional)
(protein from Philly = .75 gms. & Cals = 15)
1 packet Splenda (optional) if you like it sweeter
Put hot water in blender and then add remain ingredients.  Blend on low and
then gradually increase speed to make Cappacuino frothie.
Poor in large mug, add Whipped Cream & spoil yourself. 
Total Protein content = 29.25 gms.
Calories = 235 (with whipped cream 250 cals)
Net Impact Carbohydrates = ~7.5 gms.

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