Category Archives: Breakfeast

Monday Fit Recipe

There is a recipe craze going around the fitness world, called raw balls, their dangerously addicting but luckily their packed with healthy ingredients. I make a batch every week and grab one here and there, before I hit the gym, when I’m craving something sweet, right before bed, pretty much whenever! ;) They seriously don’t take any-time to make, there so good for you, your kids will love them to, so why not give them a try? This is one of the many recipes I have for raw-balls, so there will be many more to come!

Ingredients:

  • 3 C Dates
  • 4 C  oatmeal
  • 1 C Unsweetened coconut
  • 1/4 C Chia (optional)
  • 1/4 C Ground flax
  • 1/4 C Cashews, chopped fine
  • 1/2 C Almonds, chopped fine
  • 1/4 C pumpkin seeds
  • 2 T Peanut butter
  • 1/2 C Coconut oil
  • 2 T Cinnamon (other spices could be good too)
  • 1/2 tsp Salt

Directions:

  1. Put dates in a bowl with enough water to cover them. I have some harder dates so I left them in about 20-30 minutes (when I’m in a hurry I skip this step and just add some water to the blender).
  2. Drain water into another bowl and pour dates into a blender and blend. You want it to be a paste when you are finished. You can use some of the water you drained off to help make the paste if your dates did not absorb enough. Add a little at a time. You don’t want it to be runny. The goal is a thick, smooth consistency.
  3. Then pour the date mixture and all the remaining ingredients into the bowl. Mix until all combined. Roll into balls. The recipe made 28 balls. Put them in the freezer to harden on a cookie sheet. I freeze the ones I can’t eat right away in zip lock bags.

Wednesday Fit Recipe

Banana-Split Pops

I don’t know how to categorize this recipe…breakfast, snack, dessert, or side. It’s so so so fun and good. Your kids will love them and so will you! Be creative and add what ever your family enjoys, raisins, coconut, flax seed, cheerios, etc…the possibilities are endless!

IMG_9480

(source)

Ingredients:

  • 3 large bananas, cut in half
  • 6 popsicle or lollipop sticks
  • One 6 oz. container strawberry Greek yogurt* (for extra protein, add a scoop of vanilla protein powder)
  • 1/4 c. chopped nuts
  • 1/3 c. chocolate chips or chunks

Directions:

Insert a stick in the center base of each banana half.

Using a mini-spatula or pastry brush, paint on yogurt.  Sprinkle on nuts and chocolate chunks or chips.

Transfer banana pops to a plate that has been lined with waxed paper and place plate in the freezer for 45 minutes or longer.

I got this recipe from peas and thank-you, its a super fun website!


Tuesday Fit Challenge

Slow Digesting Carbs

For today, one day, that’s all, try to only eat slow digesting carbs!

Slow-digesting carbs are mostly complex carbs found in foods with plenty of fiber and starch. Slow-digesting carbs also include simple carbs if they are eaten with their natural fiber or milk protein, such as fruits and dairy products. Fast-digesting carbs include refined grains and foods with plenty of sweeteners including sugar, honey and corn syrup.

My Favorite!

Here is a list of slow, also known as complex carbs:
  • Oats (ALL KINDS), oat bran, oat bran cereal (I.E. CHEERIOS)
  • Potatoes (ALL KINDS)
  • Rice (BROWN)
  • Pasta (WHOLE WHEAT)
  • Bread (ALL KINDS EXCEPT WHITE BREAD)
  • Beans (ALL KINDS)
  • Fruits and Vegetables

Here is a list of fast, also knon as simple carbs (stay away!):

  • Sugar (ALL KINDS)
  • Pineapple
  • Rice (WHITE)
  • Pasta (WHITE)
  • Bread ( WHITE BREAD)
  • Dried Fruits

 


Wednesday Fit Recipe

Sunshine Toast

Today’s recipe is one of those you forget about because it so darn easy. But it’s such a nice twist to your everyday eggs and toast. It also provides you with a balanced amount of protein and slow digesting carbs. To make it fun for kids you can use different cookie-cutters to cut out the centers. I like to top mine with fresh berries and sugar-free syrup! Yum!

Calories 240 Carbs 22 Protein 22 Fiber 4

Ingredients:
2 piece of whole wheat bread
2 whole eggs
Spray butter
Salt and pepper

Directions:

Spray pan with a few squirt of spray butter. Using a glass or cookie cutter, create a hole in the middle of the bread, removing the center. Crack the egg into the hole in the middle of the bread and quick tell egg starts to set then flip and finish cooking.

Questions: (answer by leaving a comment)

1. What did you have for breakfast?

I don’t have much of an appetite these days since I’ve been sick, so just had some cereal and milk.

2. Whats your kids favorite breakfast you make them?

My kids always demand waffles when I ask them what they want.


Wednesday Fit Recipe

Green Protein Quencher

Cals 230 Carbs 36 Protein 16 Fiber 7

You knew eventually I would post some type of green-protein-smoothie drink. What fitness guru doesn’t. That’s because there the bomb. So creamy, filling, healthy, and delicious. I eat a green protein smoothie at least once a day if not twice. It’s such a convenient/cheap way to get protein, veggies, and your fruit!

With the right balance of fruits and protein you can kick your hunger pain to the curb. Protein in particular Whey, delivers satiety through its interaction with your appetite-suppressing hormones. Low GI fruit such as kiwis and bananas score low on the glycemic index scale, meaning that they are absorbed slowly, which translates to a steady stream of energy. Fiber and omega-3 fatty acids from ground flax-seed help keep your blood sugar levels on an even keel.

We LOVE green smoothies

Ingredients:

Tip: If you buy vanilla powder you can make it any flavor you want, add cocoa for chocolate.

2 ripe kiwifruit
1 medium banana
1 T. flax seed
1 c. almond milk
1/2 c. baby spinach
1 scoop vanilla whey protein powder
Ice cubes

Instructions:
Place all ingredients in a blender and blend thoroughly.

overflowing with goodness

YUM

Tip 1: We use our empty peanut butter jars as cups to drink our smoothies. YUMMO!

Questions:

1.Whats your favorite thing to put in protein shakes?

Peanut butter and bananas of course!

2.What brand of protein powder do you prefer?

CytoSport and Designer Whey


Wednesday Fit Recipe

Creamy Peanut Butter Protein Oats

 

I work-out on an empty stomach so you know what that means, I’m ravenous when I get home! This is my go-to breakfast 9-out-of-10 times. This feels up my stomach for hours plus I get the slow digesting carbohydrates and protein needed to fuel me for the morning.

Creamy Peanut Butter Protein Oats

Cals: 314 Carbs:30.5 Protein:17.5 Fiber:6

Ingredients (serves 1):
1 c. water
1 c. almond milk (40 cal, sweetened with vanilla stevia)
1/2 c. rolled oats (not instant)
dash of salt (optional)
generous dash of cinnamon
2 egg whites
1 BIG spoon of favorite peanut butter (Skippy Supper Chunky is my fave)
Truvia

Step 1: Put water, milk, oats, salt, and cinnamon into a small sauce pan, heat on med-high.

Step 2: When oats reach a boil turn heat down to medium and boil for 8 minutes.

Step 3: Next add 2 egg whites and continue to cook for 2 minutes, stirring often to make sure nothing sticks.


Step 3: Put in bowl mix in peanut butter and sprinkle with Truvia. Your tummy will thank-you for hours!

A bowl of oatmeal every day: lowers cholesterol, boosts immune system, stabilizes blood sugar, prevents breast cancer, keeps you fuller longer, and is 100% all natural.


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