#ZucchiniMuffins = Healthy(er) #muffins with a punch of #micronutrients derived from #zucchini. Perfect for #OnTheGo, or to hide #vegetables from your #kids (#winning). Not only do they boast AMAZING macros, they’re also delicious. #HomeRunForHealth
1. 1 Large Zucchini, finely shredded, about 2 cups.
2. 3/4 Cup Sugar
3. 2 cups flour
4. 1 teaspoon baking soda
5. 1 teaspoon baking powder
6. 1/2 teaspoon salt
7. 1 teaspoon cinnamon
8. ½ cup brown sugar
9. ¼ cup sour cream
10. 2 large eggs
11. 1 teaspoon vanilla
12. 2 Tablespoons coconut oil
1. Preheat the oven to 350 degrees.
2. In a bowl, whisk together the sugar, flour, baking soda, baking powder, salt, and cinnamon sugar.
3. Whisk in the brown sugar.
4. In a small bowl, whisk together the sour cream, eggs, vanilla and coconut oil until just combined.
5. Stir in the grated zucchini.
6. Using a rubber spatula, create a well in the center of the dry ingredients and pour in the wet ingredients. Use a folding motion, scooping under the batter from one side of the bowl to the other and turning over your wrist to fold the ingredients onto each other. Continue until all ingredients are incorporated. Careful not to over-mix.
7. Add the batter to a greased cupcake pan or one filled with paper liners.
8. Bake for 20-25 minutes.
9. Allow the muffins to cool for a minute and then remove from the pan and dip the tops in the oil and then straight into the brown sugar.
10. Cool on a wire rack or eat warm.
Serves 12 - Nutrition info per serving: Cal(277) F(11.6g) C(41.6g) P(3.6g)
#ProteinShakes are perfect because you can change the ingredients based on your #macros & preferences. Ideally, you want 25-50g of #protein, a handful of #veggies (weird right?), #fruit, a tbls of #HealthyFat & a tasty topper! #GarnishResponsibly
1. 1/2 cup almond milk
2. 1 1/2 cups frozen pineapple and/or mango chunks
3. 2 tablespoons unsweetened flaked coconut
4. 1 tablespoon flax meal or hemp hearts
5. 1-2 cups spinach or kale
6. 1/2 banana, peeled
7. 2 scoops protein powder
1. Add all ingredients to a blender. Blend until smooth, adding more liquid if needed to turn the blender blade. Add more ice to make your smoothie thick and icy.
Serves 1 - Nutrition info per serving: Cal(305) F(16g) C(19g) P(30g)
#BakedSweetPotatoes = #healthy (#PotassiumPacked) #carbs. #Chips = most consumed snack in the world. With #SweetPotatoChips you can have the best of both, tons of taste & low regret - the negatives of their processed counterparts. #BakedNotFried
1. 2 large sweet potatoes
2. 2 tbsp olive oil
3. 2 tsp dried rosemary
4. 1 tsp pure sea salt
1. Preheat oven to 375 degrees F. Peel sweet potatoes and slice thinly, using either a mandolin or sharp knife. In a large bowl, toss sweet potatoes with olive oil, rosemary, and salt.
2. Place sweet potato chips in a single layer on a rimmed baking sheet covered with parchment paper. Bake in the oven for 10 minutes, then flip the chips over and bake for another 10 minutes. For the last ten minutes, watch the chips closely and pull off any chips that start to brown, until all of the chips are cooked.
Serves 15 - Nutrition info per serving: Cal(29) F(1.5g) C(1g) P(1g)
Impossible to beat (kinda like Mayweather), even with #healthy #snack options flooding the market. Frozen #AlmondButter & #BananaSandwiches are #Delicious, easy to prepare, loaded with #potassium & easily able to conquer that pesky #SweetTooth!
1. 3 large bananas
2. 1/3 cup almond butter
3. 1/2 cup melted chocolate of choice
1. Slice bananas into slices about 1/4-1/2 inch thick.
2. Spread almond nut butter onto a slice and sandwich two slices together.
3. Place on wax paper on a cookie sheet and freeze until solid, at least an hour.
4. Melt chocolate on stovetop over low heat and remove frozen banana bites from freezer.
5. Dip each banana bite in chocolate and place back on wax paper. Freeze for another hour.
6. Transfer and keep in an airtight container in the freezer for up to 2 weeks.
Serves 4 - Nutrition info per serving: Cal(114) F(6g) C(16g) P(2g)
#CauliflowerWings are a #tasty #PlantBased spin on #ChickenWings. According to #livestrong, #cauliflower helps #FightCancer & boost #HeartHealth. It’s also packed with #antioxidants & #phytonutrients” (whatever that means). Oh yeah, They’re #vegan.
For the Cauliflower
1. 4 cups cauliflower florets (1 medium head)
2. 1 cup superfine almond meal
3. 1 tablespoon garlic powder
4. 1/2 teaspoon smoked paprika
5. 1/4 teaspoon salt
6. 1/4 teaspoon pepper
7. 2 large eggs
For the Buffalo Sauce
8. 1/2 cup Franks Hot Sauce
1. Preheat oven to 400ºF and spray a baking sheet with olive oil cooking spray.
2. Prep cauliflower, but cutting into “wing-sized” pieces. Set aside.
3. Make rub my mixing together almond flour, garlic powder, smoked paprika, salt, and pepper. Transfer into a gallon-sized bag.
4. Then, crack 2 eggs in a bowl and whisk.
5. Dip cauliflower into the egg mixture and thoroughly coat. Then transfer into gallon-sized bag. Repeat with all pieces of cauliflower.
6. Shake bag so that the cauliflower gets coated with rub.
7. Transfer cauliflower onto baking sheet and spread out evenly. Spray cauliflower with olive oil cooking spray or alternatively drizzle on some olive oil.
8. Bake at 400ºF for 20 minutes. Remove and flip cauliflower. Bake for 10 more minutes.
9. While cauliflower is baking, set aside buffalo sauce.
10. When cauliflower is done baking, toss in buffalo sauce, making sure all pieces are coated.
11. Place cauliflower back on baking sheet and then bake at 400ºF for 3-5 more minutes.
12. Remove from oven and let sit for 5 minutes.
Serves 4 - Nutrition info per serving: Cal(256) F(16g) C(19g) P(11g)
#HaloTop has about 70 calories per serving, making it a #tasty #lowCalorie #IceCream option (probably tastiest). Boasting 25 flavors including #LemonCake, #ChocolateMocha chip, #smores, #pancakes & #waffles... your “buds” will never get bored!
Make um & forget um (at least until the morning!). #PeanutButter #OvernightOats are #delicious, easy & adaptable to fit your daily #macro needs. Need less #carbs? Trade out #MapleSyrup for #stevia. Need less #fat? Swap peanut butter for #PBFit.
1. 1/2 cup unsweetened plain almond milk
2. 3/4 Tbsp chia seeds
3. 2 Tbsp natural salted peanut butter
4. 1 Tbsp coconut sugar
5. 1/2 cup gluten-free rolled oats
6. Sliced banana, strawberries, or raspberries
1. To a mason jar or small bowl, add almond milk, chia seeds, peanut butter, and coconut sugar and stir with a spoon to combine. The peanut butter doesn't need to be completely mixed with the almond milk.
2. Add oats and stir a few more times. Then press down with a spoon to ensure all oats have been moistened and are immersed in almond milk.
3. Cover securely with a lid or plastic wrap and set in the refrigerator overnight (or at least 6 hours).
4. The next day, open and enjoy as is or garnish with fresh fruit (see options above).
5. Overnight oats will keep in the refrigerator for up to 2 days, though best within the first 12-24 hours.
Serves 1 - Nutrition info per serving: Cal(454) F(23.9g) C(50.9g) P(14.6g)
Get more #nutrients from your #pasta with #RedLentilPenne. #ExploreCuisine makes a variety from different beans, giving a diverse #macronutrient profile & added dose of fiber. They’re also #GlutenFree (If you’re into that!).
1. 1 package Explore Cuisine Red Lentil Pasta, cooked
2. 1 scallion, diced
3. 1/3 lb green beans
4. 1/3 pint cherry tomatoes, halved
5. 2 tbsp parsley chopped
6. salt and pepper to taste
7. red chile flakes to taste
1. Cook green beans in boiling salted water for 5 minutes. Shock in an ice bath to stop the cooking. Drain then slice into thirds.
2. Heat oil and scallions in a sauté pan over medium-high heat. Add garlic and cook 1 minute. Add beans and tomatoes to warm through.
3. Toss bean mixture with penne, parsley, salt and pepper, and red chile flakes.
Serves 4 - Nutrition info per serving: Cal(340) F(9g) C(46g) P(25g)
Usually #popcorn = #MovieNight, but air-popped #popcorn actually makes a great volume #snack (um… eat a lot without dipping into your calories/macros). If air-popping seems to difficult, try a microwaveable #LowFat / #LowSodium version.
1. 2 tbsp popping corn kernels
2. 1 tsp olive oil
1. Heat a flat bottomed frying pan with oil on medium heat.
2. Add corn kernels to pan, cover with lid and continue heating, shaking pan gently every 20-30s.
3. Once kernels start popping, shake pan gently every 5-10s.
4. As soon as popping slows, turn heat off.
5. Allow kernels to cool and serve.
Serving Size 1 Cup - Nutrition info per serving: Cal(94) F(1g) C(19g) P(3g)
There’s so many #LowCal, #HighProtein, #IceCream options now. However, if you’re feeling creative (or broke), try #DIY #ProteinIceCream (or #milkshake). Protein + milk + ice. Blend & freeze. Casein = best consistency. #ProStatus #BudgetBulking.
1. 1 frozen banana, sliced
2. 2-3 tablespoons milk (or unsweetened almond milk)
3. 1 tablespoon cocoa powder
4. 2 tablespoons chocolate protein powder
1. Place all ingredients into a small food processor
2. Mix until fluffy
3. Stop and scrape sides of mixer as needed
4. Mix until blended but consistency is still thick
Serves 1 - Nutrition info per serving: Cal(320) F(15g) C(46g) P(17g)