Posts tagged recipe
Posts tagged recipe
Forget crappy store-bought veggie burgers. These are delicious. I used about 1 cup of sweet potato with 1 cup of cooked quinoa and 1 egg, which made 4 small-ish patties. Scale up accordingly.
To cook quinoa, rinse well and then add 1 part quinoa to 1.5 parts water in a pot. Bring to a simmer, lower the heat, cover, and cook until water is absorbed (about 15 minutes). Almost every other quinoa recipe I see says 2 - 3 parts water and it’s why I hated quinoa for so long — it turns to mush! Less water will give you fluffy quinoa every time.
Thank you for this! I know what I’ll be having for lunch tomorrow woop!
Compare the sugar, fiber, and protein.
ALWAYS opt for something that doesn’t have extra added sugar. You get more than enough in a day and it should be the first thing you look at on a label after “calories”.
Fiber and protein will keep you full longer.
Want to bulk up that oatmeal and make it into a meal that will last you ALL morning?
Start with 1/2 cup oats. Add in half a scoop of flavored protein powder, a small scoop of ground flaxseed, and almond milk before putting it in the microwave.
Need more flavor?
Add a teaspoon or two of natural peanut butter.
Craving something sweet?
Once it’s heated up, add a few dark chocolate chips, cinnamon, or a drizzle of 100% real maple syrup. (NOT the low cal artificial kind).
Don’t get enough fruit?
Try adding a handful of your favorite berries. You can even buy a bag of mixed frozen ones and take a handful out the night before to thaw.
Miss the packaged flavors?
Add cinnamon and maple syrup to replicate the “cinnamon bun”.
Diced apples and cinnamon.
Slice a banana and add a bit of honey.
Chocolate Chip Protein Pancakes
(Makes 3 good size pancakes)
- 1 cup oatmeal
- 1 scoop vanilla casein protein powder (I use dymatize brand)
- 1/2 cup unsweetened vanilla almond milk (adjust according to preference)
- 3 egg whites
- 2 tablespoons unsweetened carob chips (or chocolate chips)
- Non-stick cooking spray
- Optional: 8 drops english toffee liquid stevia
- Optional: Pancake syrup (please use REAL maple syrup, nothing with artificial sugars or HFCS!!)
Use a blender to blend all ingredients except for the carob chips, syrup, and non-stick cooking spray together. You can adjust the almond milk if you prefer a thicker batter.
Spray your pan with the cooking spray and spread a few tablespoons of your batter onto the pan. Drop some carob chips on top of your pancake and then cover the pan with a lid.
Cook one side on medium heat for 3 minutes then flip and cook for another minute.
Serve on a plate with a few tablespoons of syrup or even some peanut butter (for some healthy fats).
Having these feels like such a treat, but don’t worry they’re definitely clean! If I don’t have time in the morning, sometimes I’ll make them the night before and just toast them in the morning. They’re perfect for pre- or post- workout or just whenever :)
Line a cookie sheet with aluminum foil, then coat with some non-stick cooking spray (or olive/coconut oil. Place the zucchini slices out on the pan, then spritz with them with olive oil (you can buy a $5 oil spray bottle), or rub with coconut oil. Sprinkle on theparmesan cheese and then pop it in the oven. Broil for a few minutes - until the cheese starts to brown. Enjoy it while it’s warm!
Frozen Breakfast Pops!
4 popsicles sticks
1/4 cup plain yogurt
1/4 cup plain granola
raisins or chocolate chips (optional)
1. Slice bananas in half and insert popsicle sticks into flat section.
2. Pour yogurt and granola onto seperate plates.
3. Put a piece of parchment paper on a cookie sheet.
4. Add yogurt, spread on granola, add optional raisins, and place on cookie sheet.
Freeze for 12 hours and serve!
For one pop: 107 calories, 1.8 g fat, 22.7 g carbohydrates, 10.5 g sugar, 2.0 g protein, 2.4 g fiber, 7 mg sodium
More via Lisa from Snack Girl: http://www.snack-girl.com/snack/banana-breakfast-pop/?e=VHokpM2f
OMG Making these!
Baked Parmesan Tomatoes
TIP: I used a cupcake tin to hold the tomatoes together while baking!
- 4 tomatoes, halved horizontally
- 1/4 cup Parmesan cheese
- 1 teaspoon chopped fresh oregano
- 1 teaspoon garlic powder
- 1/4 teaspoon salt
- Freshly ground pepper, to taste
- 4 teaspoons extra-virgin olive oil
- Preheat oven to 450° F.
- Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.
~ 62 calories per half tomato.
Okay, this looks amazing. I need to make this.
Yum! The only kind of tomatoes I enjoy eating are baked tomatoes so this is a must :)
Homemade Blackberry Protein muffins!
Calories (per muffin): Approximately 130
Ingredients: Makes 6
- 1/2 cup quick oats
- 1/2 cup plain greek yogurt
- 1/4 cup unsweetened applesauce
- 2 egg whites
- 2 scoops of vanilla protein powder (or unflavored)
- 1/2 cup whole wheat flour
- 1/3 cup brown sugar
- 1 tsp baking soda
- 1 tsp baking powder
- 1/2 tsp salt
- 1 tsp cinnamon
- 1/2 cup whole blackberries
1. Preheat oven to 400 degrees. Spray muffin tin with a non-stick cooking spray.
2. In a small bowl, combine egg whites and applesauce and mix well.
3. In a large bowl, combine dry ingredients and mix well.
4. Add wet ingredients to dry ingredients and until just combined. **DO NOT over mix or the muffins will be tough!**
5. Spoon batter evenly into prepared muffin cups.
6. Bake for 20-25 minutes, or until a toothpick comes out clean!
CREAMY (AND QUICK) PUMPKIN SOUP
What you’ll need …
- 1 to 2 cups baby spinach
- 1 tablespoon low sodium soy sauce
- 1 cup pumpkin puree
- 1/2 cup Greek yogurt
- 1/2 cup vegetable broth
- 1/2 cup canned corn kernels (low sodium, drained and rinsed)
- 1 teaspoon yellow curry powder Salt and pepper to taste
Click the link to the creators blog with directions!