- 1/3 cup frozen blueberries
- 2 teaspoons maple syrup
- 2 whole-grain waffles
- 1 tablespoon pecans
|Connie Landis Personal Trainer||
This recipe is perfect for a pre-half-marathon run
Microwave blueberries and syrup together for 2 to 3 minutes until berries are thawed. Toast waffles and top with warm blueberry syrup. Sprinkle with pecans.
***Keep the portion size of this Energy Mix to around 1/4 cup and add some low-calorie Gatorade for overall energy surge after a vigorous workout***
(I got this recipe idea from my girl, Kelly Shackelford at Pivotal Fitness...She loved it and wanted to share this great after-workout shake with you all from Chiquita...Thank you Kelly.)
Pour all ingredients in blender pouring ice in last. Blend on high for 30 seconds or until smoothie thickens.
Mix the peanut butter and honey in a bowl and microwave for 30 seconds. Add the rest of ingredients and mix together. Mixture should be crumbly and slightly moist.
Press (hard) into a 9x9 tray and refrigerate for 20 minutes. Cut into 12 equal bars.
Credit: SparkPeople user CTCLOUGH
1 c soy milk
1 t apple cider vinegar
1 c whole wheat flour
1/2 c brown rice protein powder
2 t baking powder
1/2 t baking soda
1/4 t salt
1 t cinnamon
1 t vanilla extract
1/3 c canola oil
1/3 c sugar
1 1/2 c partially frozen blueberries*
Preheat the oven to 375 degrees F.
Combine the soy milk and vinegar in a glass measuring cup, stir and set aside.
Combine all the dry ingredients in a large mixing bowl. Create a well in the middle of the bowl. Add the wet ingredients, except for the berries and stir just until combined. Fold in the berries.
Spray a muffin tin liberally with nonstick cooking spray or use paper liners.
Using a tablespoon or a cookie scoop, fill each well of the muffin tin 2/3 full.
Bake 22-25 minutes, until a toothpick inserted in the middle comes out clean.
Allow to cool before serving, and refrigerate in a covered container for up to one week.
Use any kind of protein powder you prefer. If you use a flavored variety, you can omit or reduce the sugar.
The protein powder is barely noticeable in this recipe, but do allow the muffins to cool or they will crumble.
You can also swap half of the whole wheat flour for oat flour (place oats in a blender until they form a powder).
Obtained from SPARK by: SP_STEPF
A perfect recipe for my runner friends.
Heat 2 teaspoons canola oil in a pot...
Cook 1 diced onion and 1 sliced carrot for minutes...
Add two 15-ounce cans drained black beans, one 28-ounce can diced tomatoes, 1 1/2 cups vegetable broth, 1 cup sliced roasted red pepper, 1 tablespoon minced canned chipotle pepper in adobo sauce, 1 teaspoon cumin, and salt and pepper...
Simmer 20 minutes...
Stir in zest of 1 orange and 1 tablespoon fresh thyme...
Serve with diced avocado...
***1 cup of black beans contains 15 grams of fiber…Natural high-fiber foods helps with fullness throughout the day, thus decreasing daily caloric intake and cravings…Studies have also shown that compound that gives hot peppers their fiery kick may also boost calorie-burning and temper appetite, also lowering your caloric intake***
(send me a picture of this recipe and we'll include it on this page)
[by Matthew Kadey M.D.]
Chocolate Chip Cookie Bars - Another Holiday Replacement Of The Traditional Chocolate Chip Cookies...
I got this great recipe from Madie Taylor @ Pivotal Fitness...Madie has attempted to reduce the butter form 2 cups to 1 1/2 cups.
Preheat oven to 375 degrees...
Combine: Flour, Baking Soda, Salt, and Flax in small bowl...
Beat: Butter, Both Sugars, and Vanilla Extract in large mixer bowl until creamy...Ad Eggs one at a time, beating after each addition...
Gradually beat in flour mixture...Stir in Chocolate Chips...
Put mixture into 10 X 15 Baking Dish...Grease with some Pam Spray...
Bake 20 - 25 minutes until golden...Do not over bake...The bars will get dry...
After preparing, spoon 1 cup of black-eyed-peas onto a plate...Spread the peas out...Again, after preparing, spoon 1 cup of collard greens and spread out on top of the black-eyed-peas...Next add 4 ounces of chicken breast...To prepare, cut chicken breast into small pieces and fry up in a non-stick pan with some Pam Butter Spray...After cooking thoroughly add a small amount of spicy ranch to taste...(Every meal needs to have a little fat for satiety reasons)...Spoon chicken onto collard greens...Last, fry up 1 egg in the Pam Butter Spray and lay on top of everything...Sprinkle with salt and pepper for taste...Add the whole wheat toast and a glass of orange juice...BAM...Your day will be AWESOME...
***You can substitute the traditional Green Bean Casserole for this low-fat option during the holidays. The Cream of Mushroom soup, milk and fried onions tend to fatten the traditional casserole up unnecessarily***
[Barbara Rolls, Ph.D.]