FOOD !!
Ahhh, the downfall of many of us. How can we balance healthy eating in our busy lives? It can be done, all it takes is a little planning and determination. This page is meant to help keep things new and fresh. Its about eating healthy, or clean as many call it.. Check back often for fresh new recipies. And stay positive, you can do this :)
PANCAKES>>
Try this sweet potato pancake to keep your body healthy and burning fat all day long. Recipe by: Emily Zaler
Sweet potato pancake with protein frosting
Ready in 12 minutes • Makes 1 serving
Ingredients:
Pancakes:
Calories: 310, Total Fats: 2 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 25 mg, Sodium: 270 mg, Total Carbohydrates: 41 g, Dietary Fiber: 7 g, Sugars: 13 g, Protein: 29 g, Iron: 2 mg
Sweet potato pancake with protein frosting
Ready in 12 minutes • Makes 1 serving
Ingredients:
Pancakes:
- 1 medium sweet potato (4 oz)
- 1/4 cup organic pumpkin, canned
- 1/8 cup oats
- 1/2 scoop whey protein powder
- 1/2 cup egg whites
- 1/2 tsp baking powder
- Stevia, to taste
- Cinnamon, to taste
- 1 tsp vanilla extract
- Berries, to top (optional)
- 1/4 scoop vanilla whey protein powder
- 1 tsp cinnamon
- 1 packet Stevia
- Water
- Set a nonstick pan on medium-high heat.
- Microwave the sweet potato for 5–8 minutes, or until soft.
- After the potato is cooked, blend all of the ingredients together in either a blender or with a hand mixer.
- Pour mixture into the pan. Cook about 2 minutes per side.
- To make frosting, mix all ingredients in a small bowl with a fork. Slowly stir in water until you achieve a smooth consistency. Spread on top of pancake. Top with berries, if desired. Serve.
Calories: 310, Total Fats: 2 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 25 mg, Sodium: 270 mg, Total Carbohydrates: 41 g, Dietary Fiber: 7 g, Sugars: 13 g, Protein: 29 g, Iron: 2 mg
Shepherds pie
INGREDIENTS:
Nutrients per 1½-cup serving: Calories: 160 Total Fat: 4 g, Sat. Fat: 0.5 g, Carbs: 10 g, Fiber: 2 g, Sugars: 4 g, Protein: 20 g, Sodium: 150 mg, Cholesterol: 40 mg
- 1 lb Yukon gold potatoes, peeled and cut into 2-inch pieces
- 1 clove garlic, whole, plus 1 tsp garlic, minced, divided
- 2/3 cup buttermilk
- 1 tbsp chives, chopped
- Sea salt and ground black pepper, to taste
- 4 tsp olive oil, divided
- 1 lb lean ground turkey breast
- 1 yellow onion, finely chopped (1 cup)
- 3 medium carrots, halved lengthwise and cut into half moons (about 1 cup)
- 1 celery stalk, diced (about 1/3 cup)
- 1 tsp fresh rosemary leaves, finely chopped
- 1 cup low-sodium chicken broth
- 1 tbsp tomato paste
- 1/2 cup frozen peas
- Preheat oven to 375°F.
- Bring potatoes and whole garlic clove to a boil in a pot of water set over high heat. Cook until potatoes are tender, about 15 to 20 minutes, then drain well. Mash potatoes and garlic with a potato masher, ricer or food mill until smooth. Add buttermilk and chives and season with salt and pepper. Set aside.
- Meanwhile, heat 1 tsp oil in a large nonstick skillet over medium-high. Add turkey and cook, stirring often and breaking meat into small pieces with a wooden spoon. Cook until no pink remains, about 8 minutes. Drain and discard fat; set turkey aside.
- Heat 2 tsp oil in skillet over same heat. Add onion, carrots, celery and rosemary and cook, stirring occasionally, until vegetables are soft, about 8 minutes. Add reserved turkey, broth and tomato paste and continue to cook until most of liquid is absorbed, about 5 minutes. Stir in peas, transfer mixture to a shallow baking dish and cover with mashed potatoes in an even layer. Run a fork over top of potatoes in a crosshatch pattern or swirl with a spatula or the back of a spoon. Brush top with remaining 1 tsp oil and bake in oven until filling is bubbling and top is golden brown, about 30 minutes. Let stand 5 minutes before serving.
Nutrients per 1½-cup serving: Calories: 160 Total Fat: 4 g, Sat. Fat: 0.5 g, Carbs: 10 g, Fiber: 2 g, Sugars: 4 g, Protein: 20 g, Sodium: 150 mg, Cholesterol: 40 mg
PIZZA DOUGH
INGREDIENTS:
INSTRUCTIONS:
Nutrients per serving (1/8 of each dough ball): Calories: 96, Total Fat: 3 g, Sat. Fat: 0.5 g, Carbs: 15 g, Fiber: 2 g, Sugars: 1 g, Protein: 3 g, Sodium: 121 mg, Cholesterol: 0 mg.
- 1 tbsp raw honey
- 1 cup less 1 1/2 tbsp lukewarm water (105° F to 110° F), divided
- 1 pkg active dry yeast (1/4 oz or 2 1/2 tsp)
- 2 1/2 cups whole-wheat flour, divided
- 4 tsp vital wheat gluten
- 1 tsp sea salt
- 3 tbsp olive oil, divided
INSTRUCTIONS:
- In a large bowl, mix together honey and 1/3 cup water. Sprinkle in yeast and allow to proof, undisturbed (do not stir or move bowl), for 10 minutes or until yeast is foamy. (NOTE: If yeast does not foam, it is dead and your dough will not rise. Discard and start again with fresh ingredients.)
- While yeast is proofing, mix together 2 cups flour, wheat gluten and salt in another large bowl.
- Once yeast is foamy, add remaining water and 2 tbsp oil to yeast mixture. Pour in flour mixture and gently fold in with a bowl scraper or spatula until just combined. Mixture will form a very wet ball. Coat the bottom of another large bowl with remaining oil (ensure that bowl is large enough so that, when doubled in size, the dough will not reach the top). Transfer dough to bowl, rolling ball a bit to coat with oil. Cover bowl tightly with plastic wrap and set aside at room temperature to rise for 1 hour. Dough will be very soft and sticky.
- Lightly dust counter with about 1/4 cup flour. Transfer dough to floured surface and roll lightly in flour as needed. Gently knead dough, using remaining flour as needed, for about 1 minute. Form dough into a ball and place back into bowl. Cover bowl again tightly with plastic wrap and set aside at room temperature to rise for 30 minutes.
- Transfer dough back to floured surface, adding more flour to prevent dough from sticking, if needed, and cut dough in half to form 2 balls. Lightly knead each for about 30 seconds and reform into balls. Dough is now ready to be formed into crust or wrapped for future use. To store, wrap each dough ball individually in plastic wrap. Dough can be kept refrigerated for 24 hours or frozen for up to 1 month.
Nutrients per serving (1/8 of each dough ball): Calories: 96, Total Fat: 3 g, Sat. Fat: 0.5 g, Carbs: 15 g, Fiber: 2 g, Sugars: 1 g, Protein: 3 g, Sodium: 121 mg, Cholesterol: 0 mg.
MEXICAN BREAKFAST WRAP
Mexican breakfast wrap
Ready in 10 minutes • Makes 1 serving
2 slices (2 oz) extra-lean turkey ham
1 slice (1 oz) low-sodium, low-fat Swiss cheese
2 scrambled eggs
Salsa, to taste
1 whole-wheat tortilla
1. Preheat oven to 400°F.
2. Place ham, cheese, eggs and salsa in the tortilla. Roll tortilla securely and place wrap into the oven.
3. Bake for 7 minutes.
NUTRIENTS PER SERVING: Calories: 370, Total Fats: 16 g, Saturated Fat: 4 g, Trans Fat: 0 g, Cholesterol: 415 mg, Sodium:
940 mg, Total Carbohydrates: 26 g, Dietary Fiber: 2 g, Sugars: 2 g, Protein: 28 g, Iron: 3 mg
Ready in 10 minutes • Makes 1 serving
2 slices (2 oz) extra-lean turkey ham
1 slice (1 oz) low-sodium, low-fat Swiss cheese
2 scrambled eggs
Salsa, to taste
1 whole-wheat tortilla
1. Preheat oven to 400°F.
2. Place ham, cheese, eggs and salsa in the tortilla. Roll tortilla securely and place wrap into the oven.
3. Bake for 7 minutes.
NUTRIENTS PER SERVING: Calories: 370, Total Fats: 16 g, Saturated Fat: 4 g, Trans Fat: 0 g, Cholesterol: 415 mg, Sodium:
940 mg, Total Carbohydrates: 26 g, Dietary Fiber: 2 g, Sugars: 2 g, Protein: 28 g, Iron: 3 mg
Turkey Meatballs
Greektown turkey meatballs The Spice House sells several spice blends named after Chicago neighborhoods, and their Greektown Billygoat Seasoning -- made with coarse salt, granulated garlic powder, black pepper, onion powder, Greek oregano and powdered lemon peel -- is one of my favorites. If you don't have it, substitute Penzeys Greek Seasoning, or dried oregano plus lemon zest, and one clove of garlic smashed to a paste, for the seasoning in this recipe. Makes 36-40 meatballs (or 6 turkey burgers), which turn a Greek salad into a satisfying main course dish.
1-1/4 lb ground turkey (I use 93% fat-free)
1/2 cup seasoned dry bread crumbs
1/2 cup plain Greek yogurt (I use Fage 0% fat)
1 large egg
1-1/2 Tbsp Greektown Billygoat Seasoning or Penzeys Greek Seasoning (or equivalent mix of dried oregano plus lemon zest, plus one clove of garlic, smashed)
1/2 tsp kosher salt
1/2 tsp fresh black pepper
1 tsp olive oil
1-2 Tbsp flat-leaf parsley, roughly chopped
Preheat oven to 425°F. Line a rimmed baking sheet with a Silpat (silicone liner), aluminum foil or parchment paper, and set aside.
In a large mixing bowl, combine all ingredients. With your hands, mix until well combined, with the breadcrumbs and yogurt evenly distributed throughout.
Wet your hands with water, and form the turkey mixture into 36-40 meatballs approximately 1-1/4 inches in diameter. Place on the prepared baking sheet, and bake for 15 minutes, until just slightly brown. Taste one to be sure they're done; the yogurt will keep the meatballs fairly moist.
You can make these ahead, and freeze them. Serve as an appetizer, or add to a Greek salad.
1-1/4 lb ground turkey (I use 93% fat-free)
1/2 cup seasoned dry bread crumbs
1/2 cup plain Greek yogurt (I use Fage 0% fat)
1 large egg
1-1/2 Tbsp Greektown Billygoat Seasoning or Penzeys Greek Seasoning (or equivalent mix of dried oregano plus lemon zest, plus one clove of garlic, smashed)
1/2 tsp kosher salt
1/2 tsp fresh black pepper
1 tsp olive oil
1-2 Tbsp flat-leaf parsley, roughly chopped
Preheat oven to 425°F. Line a rimmed baking sheet with a Silpat (silicone liner), aluminum foil or parchment paper, and set aside.
In a large mixing bowl, combine all ingredients. With your hands, mix until well combined, with the breadcrumbs and yogurt evenly distributed throughout.
Wet your hands with water, and form the turkey mixture into 36-40 meatballs approximately 1-1/4 inches in diameter. Place on the prepared baking sheet, and bake for 15 minutes, until just slightly brown. Taste one to be sure they're done; the yogurt will keep the meatballs fairly moist.
You can make these ahead, and freeze them. Serve as an appetizer, or add to a Greek salad.
Yummy Pancakes!
The Peanut Butter Blast!!!
(makes 6-10 pancakes)
8 egg whites
1 cup of oatmeal
2 1/2 tbsp of Brown sugar splenda
2 tbsp of natural peanut butter or For less calories try the PB2 Powdered PB
2 scoops of vanilla whey isolate or casein Protein (pick your favorite)
Add a bit of water to the mix if its too thick.
Each cake is around 120-150 calories, packed full of protein and good complex carbs and healthy fats!!!
Blend all ingredients in blender, let sit for a couple of min. while your skillet or pan heats up. Set heat to low/medium. I like mine a bit thicker so I use the casein protein. I top everything with sugar free syrup and cinnamon… It tastes so good you would never think it’s healthy.
(makes 6-10 pancakes)
8 egg whites
1 cup of oatmeal
2 1/2 tbsp of Brown sugar splenda
2 tbsp of natural peanut butter or For less calories try the PB2 Powdered PB
2 scoops of vanilla whey isolate or casein Protein (pick your favorite)
Add a bit of water to the mix if its too thick.
Each cake is around 120-150 calories, packed full of protein and good complex carbs and healthy fats!!!
Blend all ingredients in blender, let sit for a couple of min. while your skillet or pan heats up. Set heat to low/medium. I like mine a bit thicker so I use the casein protein. I top everything with sugar free syrup and cinnamon… It tastes so good you would never think it’s healthy.
COCONUT RUM BANANA BREAD
Coconut Rum Banana Bread by Recipes for Gals in Figure and Bodybuilding on Monday, August 30, 2010 at 4:20am Makes 1 large 9" x 5" loaf or 4 mini loafs - large loaf makes 16 pieces
Ingredients:
- 2 cups Whole Wheat Pastry Flour
- 2 medium Bananas, smashed
- 1/2 cup Baked Yam, smashed
- 1/2 cup Splenda Granular
- 1/2 cup Brown Sugar
- 3 tbs. Rum Extract
- 2 eggs (or egg substitute which I would have used if I had it on hand)
- 1/4 cup Smart Balance 50/50 Butter Blend
- 1/2 tsp Salt
- 1/4 cup VOSKOS nonfat Greek Yogurt
- 1/3 cup shredded coconut
- 3/4 tsp Baking Soda
- 1/2 tsp Pure Vanilla Extract
- 2 tbsp ground Flax
Preheat oven to 350°.
Lightly spoon the flour into dry measuring cups, and level with a knife. Combine the flour, baking soda, ground flax, and salt, stirring with a whisk to combine.
Place splenda, brown sugar, and butter in a large bowl; beat with a mixer at medium speed until well blended (about 1 minute). Add the eggs, 1 at a time, beating well after each addition. Add banana, yam, yogurt, 3 T rum extract, 1 tsp coconut extract and vanilla; beat until blended. Add flour mixture; beat at low speed just until moist. Stir in 1/2 cup coconut. Spoon batter into a 9 x 5-inch loaf pan coated with cooking spray or in to 4 mini loaves; sprinkle with 1 tablespoon coconut. Bake at 350° for 1 hour for large loaf or 30 minutes for mini loaves or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan.
Nutrition:
- Calories 133
- Calories from Fat 35.6
- Total Fat 3.95g
- Saturated Fat 1.19g
- Cholesterol 27.11mg
- Sodium 141.9mg
- Total Carbohydrate 21.94g
- Dietary Fiber 2.57g
- Sugars 9.61g
- Protein 3.02g