Breakfast Burrito

Okay… not sure I can even consider this a “recipe”…? However, it IS  a great way to change up your normal breakfast routine! And I have to admit, I even had this for dinner the other night!

Ingredients:

  • 1 whole wheat tortilla
  • 1 egg + 1 egg white (You could add more if you have a large tortilla 🙂 )
  • 1/4 cup cooked black beans
  • Sprinkle of cheddar/mexican cheeses
  • Spices: Mrs. Dash Table Blend and Fiesta Lime were my choices

Optional: salsa, nonfat greek yogurt (instead of sour cream), avocado/guacamole, hot sauce

Scramble your eggs on the stove until cooked. Put all your ingredients in your tortilla…and eat! You could microwave or even grill the tortilla on the stove for a minute to get it warm and crispy. I used salsa and greek yogurt in mine.

 

Berry Pancakes-3 ways!

Another easy and delicious pancake recipe!

Makes 1 serving (or 2 if you are willing to share)

Ingredients: (can be doubled, tripled, etc)

  • 1/3 cup dry oats
  • 1/3 cup nonfat cottage cheese
  • 1/3 cup egg whites
  • 1/3 cup berries (blueberries, blackberries, or raspberries work best)

Now here is when you can get fancy…Use the above recipe and add:

Berry Cheesecake: 2 tbsp nonfat greek yogurt + 1tsp stevia + 2 tbsp water/milk of choice

Other not as healthy option: 2 tbsp reduced fat cream cheese

Berry Lemon: juice of one lemon slice OR 1/4 tsp lemon extract

Berry Banana: 1/4 of a ripe banana (add a bit of water/almond milk if you need to)

Mix all the wet ingredients in a blender or magic bullet. Slowly stir in dry oats and blend again until the batter is smooth. Cook on the griddle like normal pancakes and flip when it’s bubbly on one side.

Serve with light syrup ( I like Walden Farms), greek yogurt, fresh berries, etc. Endless possibilities!

 

 

Pre and Post Workout Nutrition

Food is FUEL! One of the best ways to increase your energy and performance is to eat Before and After your workout!

Pre Workout Nutrition:

-Aim to eat about a snack or small meal about one hour before training. Depending on your needs, anywhere from 100-300 calories would be ideal.

-Look for a combination of healthy carbohydrates and lean protein. Avoid the “F words”: fats and fiber; these will slow down the absorption of your carbs and protein (that you need for your workout) and can sometimes upset your GI system.

-Try different foods, combinations, and the timing, and see what works best for you. Every BODY has different needs! Some people can eat a meal 3o minutes before training, while others need at least 2 hours (or even no meal!). Do what works best for you!

Pre-Workout Meal Ideas:

  • Protein Pancakes (my personal favorite!)
  • Nonfat greek yogurt and berries
  • Small bowl of oatmeal with 1/2 scoop protein powder stirred in
  • Baked protein muffins or bars
  • 1/2 turkey, tuna, etc. sandwich on whole wheat
  • Whole wheat toast with banana slices and peanut butter
  • Smoothie with 1/2 scoop protein powder and fresh fruit

Post Workout Nutrition:

You might not be hungry, or you think that it would be counterproductive to eat right after a workout, but in fact, it is one the most important steps to your success! Intense exercise actually causes damage to your muscle cells and after a workout, your body is begging to be re-fueled! Your post workout meal will allow your muscles to repair faster and stronger. Benefits: You will have more strength and endurance in your following workouts and see results faster!

The “Golden Hour”: It is recommended that your post-workout meal be consumed within 1 hour after training. The sooner the better! The faster the “fuel” gets absorbed, the faster your body can use those nutrients for recovery!

-Follow a similar guide when choosing your post-workout meal: Choose a meal rich with protein, healthy carbohydrates, and avoiding fat and fiber. Depending on the time and your appetite, anywhere from 200-400 calories would be sufficient.

-My perferred post workout meal? A whey protein shake. It is fast, convenient, and is considered the best form of protein post-training. Whey protein powder provides all necessary amino acids and nutrients for muscle recovery.

Post-Workout Meal Ideas:

  • Shake made with whey protein powder and water/milk, etc.
  • Nonfat greek yogurt with fruit
  • Baked homemade protein muffins or bars
  • Egg white scramble/omelette with whole wheat toast
  • Lean meat (chicken, fish, etc) with brown rice and veggies
  • Cold Chicken or tuna salad-diced chicken and fruit mixed with greek yogurt

 

Refer to my Meal Planning article for more ideas! 🙂

Gingerbread Protein Shake

Gingerbread festive deliciousness in a glass! Hooray for the holidays 🙂

Ingredients:

  • 1 cup milk of choice (I use unsweetened almond milk)
  • 1 scoop whey protein powder (either vanilla or chocolate will work)
  • 1 tsp ground ginger
  • 1 tsp molasses
  • Few dashes of cinnamon and cloves
  • Handful of ice cubes
  • Optional: Nonfat greek yogurt (added creaminess)

Mix all ingredients in a blender or magic bullet. (Tip: I put the molasses in last, as it is really sticky and tends to sink to the bottom and not blend thoroughly.)

Serve with whipped cream if you please! Sorry this photo does not do it justice…it REALLY is quite tasty!

 

Gingerbread Pancakes

Lots of spice and flavor in these pancakes! They are perfect for when you are craving something festive yet still healthy.

This makes 1 serving for me 🙂

Ingredients: (can be doubled/tripled, etc for larger batches)

  • 1/3 cup dry oats
  • 1/3 cup nonfat cottage cheese
  • 1/3 cup egg whites
  • 1 tsp ground ginger
  • 2 tsp molasses
  • Few dashes of cinnamon and cloves
  • Stevia-to taste (I personally don’t use any)

Mix all ingredients except oats and molasses in a blender or magic bullet. Stir in molasses and oats and blend again until smooth. Cook on the stove top like normal pancakes..flip when it’s bubbly on one side.

I enjoyed mine with Walden Farms Maple Syrup and some light whipped cream. Such a treat!

Nutrition:

(Using 1/3 cup servings):   230 calories    26g carbs    25g protein   2g fat

Tips for Food Prep and Bulk Cooking

“Food Prep” is planning, cooking, and preparing your meals and snacks for the upcoming week. It is best to set aside a few hours on the weekend (or when you have the most time) to do your grocery shopping and then prepare your food. Refer to the Grocery List and the Shopping Tips to help you on what foods to buy and the best places to shop.

Why should you “Food Prep?” Well…have you ever…:

  • Ran out of the house without having breakfast?
  • Been at work, starving because you don’t have a snack?
  • Succumbed to the office “snack foods” because you didn’t bring anything?
  • Had to grab last minute, unhealthy take-out lunch?
  • Arrive home, exhausted and hungry, and realize there is “nothing” for dinner?

You have probably heard it before…

When you fail to plan…you plan to FAIL 🙁

By having healthy food in the house and your meals all set, you will make better choices overall. There is no guessing and no snack attacks. It is a HUGE time saver, and saves you the stress and energy of cooking every single day! The more prepared you are, the more likely you will succeed!

Tips on Food Prep:

  • Decide what meals and snacks you want to make for the week (Refer to the Grocery List, Shopping Tips, and Meal Planning for help). Focus on “Staple Foods” that can be used in many meals in different forms. Choose at least 2 protein and carbohydrate sources (“Staple Foods”) for the week, and don’t forget about fruits and vegetables to go with them! Examples of Staple Foods: Boneless Skinless Chicken Breasts, Fish fillets (tilapia, salmon, etc-frozen or fresh), Lean ground turkey meat, brown rice, oatmeal, whole wheat pasta. All of the foods on the Grocery List would be considered a Staple Food!
  • Go to the grocery store with your list and pick up all your healthy foods . Make sure your kitchen is fully stocked with everything you need. The worst is when you’re in the middle of cooking and realize you are missing ingredients!

  • Make sure you are stocked up on tupperware to-go containers and have a cooler! That way you are able to take your meals and snacks to go with ease 🙂

  • Once you’re home, write out your plan and start cooking! This is when you decide how much you want to make. Personally, I like to cook between 2 and 3 protein sources, 2 carbohydrates, my vegetables, and 2-3 baked goods. This might seem like a lot, but remember, this will last me the whole week! A sample week would be:

-Baked/Grilled Boneless Skinless Chicken Breasts

-Zucchini Turkey Burgers

-Grilled Seasoned Tilapia Fillets

-Brown Rice

-Whole wheat pasta

-Grilled asparagus, zucchini, and broccoli

-Protein Muffins

-Baked Protein Bars

Some more ideas:

Breakfasts/Snacks: Hard boiled eggs, protein muffins, protein pancakes, crustless egg quiche, baked french toast

Lunch: Cold chicken/tuna salads, wheat wraps/soft tacos, burrito bowls, zucchini burgers

Dinner: Baked chicken/fish/red meat with rice or pasta, turkey chili, etc.

  • Prepare your protein sources in different fashions. Most people want variety! My Tip: Prepare half of your protein with a specific “flavor” or way to complement a certain dish, and leave the other half with a more general “seasoning”. For example, when I buy my chicken, I might prepare half a certain way (like stuffed with Spinach and Feta) while leaving the other half with Mrs. Dash Table Blend/Garlic Herb seasonings. That way, I can use the Mrs. Dash chicken on salads, sandwiches, wraps, with brown rice or pasta,  etc. and change up the condiments I use. Then I am not be limited to the same stuffed chicken breast for every meal.

  • Meals don’t have to be complex and time-consuming! Multi-task; have protein bars and chicken baking in the oven while you are washing and cutting your veggies to be grilled.

  • Store your foods in containers that are either clear or that you can label. I personally like to keep all of my foods separate until I go to pack my meals for the following day. Then I can mix and match depending on my schedule and preference. One day I might choose to have fish and veggies over brown rice; the next I might have tilapia fish tacos with a whole wheat tortilla. Keeping different options is key!


  • Decide on a “Cut-Off” Day: this is the time of the week when the food needs to be eaten…or put in the freezer! My personal day is Thursday 🙂 Don’t let your food go to waste! Put your prepared meals in the freezer for the following days or weeks…This is great when you just want to have a meal ready in less than 5 minutes. Reheat  for a few minutes and you’ve got dinner!

  • If you don’t like the thought of leftovers, or you enjoy cooking something different every night, try just keeping a few ready made items. Baked/Grilled chicken breasts and baked protein bars would be my top 2 choices. The bars are great for on the go snacks, and chicken goes great with almost any meal or dish!

I hope these tips are helpful and your Sunday Funday Food Prep is a success 🙂

Protein Pumpkin Cinnamon Rolls

A great morning treat! These provide a large amount of protein as well, so it would be a great quick breakfast or mid morning snack while at work. They taste best warm with a maple yogurt sauce or pumpkin yogurt sauce on top!

Ingredients: (makes 5 rolls-can be doubled/tripled)

¼ c. canned pumpkin puree

1 ½ scoops vanilla protein powder

2 tbsp coconut flour (could sub oat flour/almond meal? But haven’t tried it)

1/3 cup egg whites

½ tsp baking powder

2-3 tsp cinnamon

1/2 tsp nutmeg

Splash of almond milk

Optional: 1 tsp of vanilla or maple extract

Combine all ingredients in a bowl until thoroughly mixed. It should have a dough-like consistency (in between a pancake batter and a cookie dough). Pour into your silicone baking liners, or well sprayed muffin tins.

Bake at 375F for approximately 10 minutes. Do not overbake, they will get dry 🙁 They should look slightly undercooked. Recipe should make 4-5 rolls.

Top with the Pumpkin or Maple Yogurt Sauce (Pictured with Pumpkin Sauce)

Nutrition: (not including the sauce)

4 large rolls

1 roll= 115 calories   13g protein   9g carbs    3g fat

 

Maple Yogurt Sauce

A very easy sauce to top on pancakes, breads, muffins, etc. These taste great over cinnamon rolls or the Maple Walnut Bars.

Feel free to add more yogurt in order to make it less of a sauce, and more of a “dip” …and sometimes I like just to eat this by itself as a snack!

Ingredients: (can be doubled, tripled, etc)

1 tbsp nonfat greek yogurt

1 tbsp light maple syrup ( I use Walden Farms No calorie Syrup)

Dash of cinnamon

Optional: Stevia/nutmeg (A few dashes maybe?)

Mix together and then enjoy! As simple as that 🙂

Raspberry Marzipan Muffins

I loooove this recipe. Marzipan is technically a paste made from almonds, sugar, and sometimes honey. The “marzipan” found in these muffins, mixed with the raspberry, is amazing! The almond gives it wonderful flavor without being too overpowering. I am looking forward to eating these…I would even consider them dessert!

Ingredients:

2/3 cup oat flour OR:

1/3 cup oat flour and 1/3 cup almond meal (Optional)

3 scoops vanilla whey protein powder

1/4 cup Stevia

1/2 tsp baking powder

dash of salt

1 tsp vanilla extract

1 & 1/2 tsp of almond extract

4 egg whites

1 cup nonfat greek yogurt

1/2 cup of unsweetened almond milk (water is fine too)

Fresh raspberries (I honestly didn’t measure them out!)

Optional: Chocolate chips/sliced almonds

 

Combine all ingredients together except raspberries, chocolate chips, and sliced almonds. Mix thoroughly until batter is smooth. It should be fairly light in consistency, not too doughy. Pour batter into silicone muffin liners or very well sprayed foil muffin liners. Drop in raspberries (I chose 3 for each muffin) and add chocolate chips or almonds if you wish.

Bake at 350F for 25 minutes, or until muffins are baked through and the tops are slightly brown.

My batch always make 14-15 muffins.

You could technically make these 3 different ways:

  • Raspberry Marzipan (add sliced almonds on top)
  • Raspberry Marzipan with chocolate chips
  • Raspberry Chocolate Chip (use all oats, no almond flour, and omit the almond extract and sliced almonds)

I hope you enjoy these as much as I do! 🙂