Recipes

Carrot Banana Bread
1/3 cup canola oil
2/3 cup agave nectar
2 eggs
1 cup all purpose flour
1 cup whole wheat flour
1 tsp baking soda
1 cup mashed bananas
1 cup finely grated carrots

Mix oil, agave and eggs first then mix in dry ingredients and banana half at a time. Finally mix in grated carrots.
Pour entire mixture into greased and floured loaf pan.
Bake at 325 degrees for 55-65 minutes.


Muscle Building Muffins
1/2 cup old fashioned oats
2/3 scoop vanilla whey
1/2 cup fat free cottage cheese
1/2 cup egg whites
Chopped spinach (experiment with other veggies!)
Makes 6 muffins.
Bake at 400 degrees for 20-25 minutes.

Nutritional profile: (per muffin)
Calories: 65.6
Protein: 8.2
Carbs: 6.6
Fat: 0.6

Chicken and Quinoa

Cook quinoa per package instructions. (Add a little chicken base to the boiling water before adding quinoa for a little extra flavor.)

Scoop a serving of cooked quinoa into a bowl. Toss in baked skinless chicken breast cut into strips or small pieces that has been seasoned to your palate. Grab a fork and enjoy.

This is a great meal to prepare ahead. Make a little extra you've got lunch options for the week, put a scoop of cooked quinoa in a bowl with a lid and add chicken or vegetables.



Chicken tacos

Cut boneless, skinless chicken breast into thin strips, season with your favorite taco seasoning and saute with olive oil until lightly browned. Add tomato sauce, hot sauce and BBQ sauce. Stir to coat all chicken evenly. Simmer on low heat adding water to thin sauce if necessary.

While chicken simmers, prepare toppings: shred lettuce or better yet, spinach, dice tomatoes, peppers, onions etc. as you desire. All veggies: nutrient dense and low calorie. Shred cheeses of your choice but use sparingly as too much cheese quickly adds to calories and fat content of your taco. Try topping it off with a little Greek yogurt.

Chicken Wing Pizza with Spinach and Feta

Start with a base of whole wheat pita, flat or homemade dough. Spread thin layer of your choice of sauce mixed with some chicken wing sauce (one with capsaicin is best) for a little boost in the thermal metabolic effect of the meal. Toppings include spinach, skim mozzerella cheese and low fat feta (easy on the cheese, lots of protein but calories add up!), top it off with lean chicken breast, baked or grilled, sliced and covered with more chicken wing sauce. Bake at 400 degrees until cheese has melted and crust is lightly browned.



Blueberry Smoothie

Simple treat: Blend 1 cup of light/non-fat vanilla yogurt with 1 cup frozen blueberries. http://memosfromafitmom.blogspot.com/2010/07/simple-guilt-free-summer-treat.html

Homemade Pita Chips with Cottage Cheese Dip

Cut a whole wheat pita into triangle pieces. Brush on extra virgin olive oil and sprinkle with sea salt and garlic.  Bake at 400 degrees for 6-7 minutes.
In a small food chopper/blender, chop 1 cup of spinach leaves into 1 cup fat free cottage cheese.
Dip chips and enjoy!
Contains plenty of health benefits including whole grain, healthy fats and protein, good mix of complex carbs and protein for a fat burning snack with a lot of flavor and crunch!


Pesto Pasta (whole grain of course!)

Balance of whole grains, healthy fats and flavor! Quick, easy meal for lunch or dinner, I usually cook a large pot and send off for school lunches or reheat for another day.

Cook a whole grain pasta, (penne works well or bowties if you can find them in whole grain), drain and stir in some extra virgin olive oil and pesto to taste (but be aware..good fats but still bring high calories!)




Protein scramble
1/2 cup old fashioned oats
1/2 cup fat free cottage cheese
1/2 cup egg whites
1/2 scoop whey protein powder
Whisk/mix all ingredients together and scramble 'em up! Filled with complete and easily accessible protein with complex carbs...perfect combination!


 

Kale Chips

Tear leaves of kale into pieces, wash and spread pieces in single layer on baking sheet. Mist lightly with olive oil and sprinkle seasonings of your choice over pieces. Try herb and garlic with a little sea salt.

Bake at 350 degrees for 15 minutes.



Dark Chocolate/Oatmeal/Peanut Butter Cookie
1/3 cup Olivio light

1/2 cup Agave nectar

1 egg

1/2 tsp. vanilla
1/2 tsp. baking soda
1/8 tsp. baking powder
1 cup old fashioned oats

1/2 cup natural peanut butter

1/2 cup Hershey's Special Dark cocoa powder

3/4 cup whole wheat flour

Roll dough into ~ 1 inch balls and flatten on baking sheet.

Bake at 375 degrees for 10 minutes.

Makes about 30 cookies.