SUSTAIN™ is an incredibly versatile protein powder. Not only can it be used to make delicious protein shakes using water or milk, or mixed into your oatmeal, it can also be used in many recipes to create anything from luscious meal replacement bars to simply sublime desserts! We implore you to get creative and think up your own recipes to use and maybe even send into us so we can add to our website. In the meantime, here is a selection of recipes to get your mouths watering and your brain cells thinking…

2 scoops SUSTAIN™
12 ounces low carb fat free milk or milk substitute*
4 or more ice cubes.

For thicker shakes, crush ice cubes in blender first, then add milk and SUSTAIN™.

Fat 2g,
Carbs 13g,
Protein 52g.
~278 calories 

* Macro ratios were determined using Hood’s Carb Countdown® (Calorie Countdown®) Milk substitute.
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3 Cups Oatmeal
½ Cup Natural Peanut butter
1 cup Skim Milk
4 Scoops SUSTAIN™
Dash of cinnamon (optional)

Directions:
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). Place tray in the fridge overnight and cut into eight equal bars that yield:

Per Bar:
11g fat (good monounsaturated fats),
26g carbs,
21g protein.
~285 calories
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¾ cup whole wheat Flour
½ cup SUSTAIN™
1 ½ teaspoon baking powder
¾ cup rolled oats
3/4 cup low carb fat free milk
1 Egg
1/3 cup natural peanut butter
½ cup sugar free Maple Syrup
½ cup Applesauce

Directions:
In large bowl mix flour, baking powder, SUSTAIN™ and oats. In a separate bowl combine milk, Egg, peanut butter, applesauce and maple syrup. Add to the dry ingredients; stir just until moistened. Spoon into prepared muffin tins. Bake at 400 degrees F for 20 to 25 minutes. Makes twelve muffins.

Per Muffin:
3.75g Fat,
10.6g Carbs,
7g Protein.
~110 calories
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¼ Cup Oat Meal Flour
2 Tablespoons of Splenda
1 Tablespoon of Cinnamon Spice
½ Cup of Non Fat Milk
1 Scoop of SUSTAIN™
¼ Cup of Egg Whites

Directions:
Mix all ingredients with electric mixer. Spray waffle maker with a non-fat butter spray. Cook on Waffle maker for 5 to 6 minutes. Makes approximately four waffles.

Per Waffle:
0.5g Fat,
6.5g Carbs,
8.25g Protein
~63calories
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1 cup fat free cottage cheese
1 1/2 cups fat free carb countdown (or Lowcarb, non fat milk)
1/3 cup splenda
1 tablespoon cocoa powder
2 tablespoons enova
2 tablespoons natural peanut butter
4 scoops SUSTAIN™

Directions:
All ingredients can be mixed using a blender.  The consistency should be thick, however if it’s to thick thin with milk (or Carb Countdown). For frozen pudding pops, pour mixture into plastic Popsicle molds, and place in freezer overnight.

For SUSTAIN™ ice cream, blend the mixture on high to increase the amount of air (this creates a lighter texture). Immediately pure mixture into ice cream maker.  The final texture is very rich and smooth.  If texture is too thick for your taste, reduce the amount of Enova and natural peanut butter to create a lighter textured ice cream. Makes 8 servings of ice cream.

39g Fat,
4.5g Carbs,
16g Protein.
~140 calories
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2 tablespoons of Fat Free cool whip
2 scoops SUSTAIN™
Splash of milk

Directions:
In a small bowl add all three ingredients and stir.  Add more or less milk to reach desired consistency.

2g Fat,
10g Carb,
41g Protein.
~222 calories
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1 cup raw oatmeal
5 scoops of SUSTAIN™
1/4 cup fat free cream cheese
1/2 cup fat free powdered milk
2 egg whites
1/4 cup water
1 1/2 bananas, mashed
2 tsp. Enova oil

Directions:
Preheat oven to 325 degrees. Oil a 9x9 square pan with cooking spray.  Combine oatmeal, SUSTAIN™ Protein powder & dry milk in a bowl.
In another bowl beat/whip together cream cheese, egg whites, bananas, water & oil.
Add the oat mixture to cream cheese mixture and continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean. Makes 9 servings.

14g Fat,
14 g Carb
14.5g Protein.
~150 calories
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Mix together:
5 scoops SUSTAIN™
2 cups raw oats
1 cup fat free all natural yogurt
2 tablespoons enova oil
½ teaspoon vanilla extract
¼ cup Splenda
1 egg, unbeaten
½ cup water (if mixture is too dry)

Directions:
1. Preheat oven to 325 degree F.
2. Combine all ingredients into mixing bowl.
3. Beat 2 minutes at a low speed with electric mixer
4. Pour batter into greased 9 X 9 X 2-inch pan.
5. Bake at 325 degrees F for 30-35 minutes, or until toothpick inserted in center comes out clean. Makes 9 large pieces.

35g Fat,
16g Carbs,
16g Protein.
~180 calories
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