Try This Dish Radio Featured my Blog

My blog was featured on the Texas radio show Try This Dish.

http://trythisdish.podomatic.com/entry/2015-08-11T20_29_05-07_00

Check it out, my segment starts at around minute 42.

Thank you #TRYTHISDISH and Foodie Blogger and Try This Dish Reporter and Darie’s Daily Dish Blogger Darie O’Connor @DariesDish

Darie’s Daily Dish is looking for food bloggers who have had their food blogs running for less than 6 months.

Also, if you are a food blogger, you can join the Facebook group founded by Stephany from stephysweetbakes.com  Foodie Bloggers United

Breakfast cake/ high protein bar

Breakfast cake/ high protein bar for 6 days.

The same batter would make healthy protein pancakes, too.

You need:

-6 eggs

-2 cups egg whites

-6 scoops chocolate or any protein powder

-1 cup oats

-2-3 bananas (sometimes I omit them and or use 1 cup of unsweetened apple sauce or 2 cups cottage cheese)

-2 tbs almond or any nut butter (you can omit)

-1/2 cup almond milk

-vanilla and cinnamon to taste

-1-2tsp baking powder.

Blend everything. If you wish, toss a few (a lot) berries and bake on a greased higher baking pan, glass dish, for about 20 minutes at F375, keep checking. After all done, and if your taste requires, spread some almond butter on top. Divide into 6 containers and you have a snack ready-to- go for 6 days. #highprotein #snack #breakfast #healthy #food #nutrition #personaltrainer #movatiathletic #eatclean @movatiathleticbarrhaven

High protein snack

High protein make-ahead snack:

1/2 cup 4% cottage cheese

1 scoop protein powder

1 tsp almond butter (optional)

cinnamon to taste

little bit of almond milk.

For smooth texture blend with a hand mixer. Top with berries.

#bestrongchallenge #movatiathletic #movatiathleticbarrhaven #nutrition #protein #healthyfood #personaltrainer @movatiathleticbarrhaven

Protein Loaf and Muffins with Cottage Cheese

High in protein 

  
Weekend food preparation for the whole week includes a healthy breakfast or a snack (in my family).

This healthy loaf and muffins are high in protein that comes from eggs, cottage cheese and optional protein powder. 

Healthy fats and fibre come from chia seeds and hemp hearts.

I use oats and coconut flour instead of regular wheat flour.

  

INGREDIENTS:

1 cup cottage cheese, 1%

2 cups almond milk or any milk

4 tablespoons chia seeds

4-6 scoops protein powder (optional)

1 cup quick oats

6 tablespoons coconut flour

Lemon juice of 1/2 lemon 

2 eggs

1cup egg whites

3 tablespoons hemp hearts

2 tablespoons of powdered peanut butter or regular peanut butter

1 teaspoon baking soda

1 tablespoon baking powder

1 teaspoon vanilla

Ground cinnamon 

1/4 cup almonds (optional)

1/3 blueberries (optional)

1/4 cup chocolate chips (optional)

DIRECTIONS:

• Preheat oven to 350F
• Let chia seeds soak in milk
•   
  
• Slowly add all the ingredients and blend with a hand mixer 
• Pour into a greased pan or muffin liners
• Bake muffins for 15 minutes, the bread will need more time, until not runny inside.

Makes about 28 servings.

Nutritional value:

  

Buttermilk-Oat Pancakes

High in protein, no artificial sugar added, pancakes for the whole family

  
Pancakes are not a guilt food if you make them right and use healthy ingredients.

I usually make pancakes on Sundays and I try to vary my recipes. This time, I used quick oats, cottage cheese, buttermilk and protein powder which can be omitted, if you make the pancakes for your children, or added later.

  
The important part about pancakes is your topping, this is where you can basically ruin your intentions to eat healthy. A little bit of maple syrup is fine; however, if you are watching your diet, simply mix a few healthy ingredients like yogurt and peanut butter, cocoa, or even protein powder.

These pancakes are very tasty and are not dry like some high protein pancakes.

 

INGREDIENTS:

1/2  cup 1% buttermilk

1 cup cottage cheese, 1%

1 banana

1 cup quick oats

1 cup egg whites

2 eggs

3 scoops protein powder (can be omitted)

1 teaspoon baking soda

1 teaspoon baking powder

cinnamon to taste

1 teaspoon vanilla extract

1/2 teaspoon coconut oil for frying

Sauce:

2 tablespoons powdered peanut butter

4  tablespoons plain greek yogurt

1 scoop protein powder (optional)

DIRECTIONS:

• Heat oil in a frying pan
• Mix all the ingredients in a blender
• Fry pancakes and turn once they start to bubble.
• Serve with the sauce

 

Makes about 16 pancakes

Calories per 1 pancake: 86

Fat: 1.8g

Carbohydrates: 6.8 g

Protein: 10.7g

Full-Body Tabata

Challenge yourself with 8 rounds of Tabata- high intensity interval training. 

Take 1-2 minutes break between rounds. Each round takes 4 minutes. 

  

Quinoa Protein Bars

Home made, healthy, high protein bars  

  

I usually use oats for baking but I wanted to replace them with quinoa. It turned out that quinoa is another great super grain for baking healthy cookies or bars.

You need to cook quinoa ahead and if you don’t use all of it, quinoa is a great side dish or I use it in chia pudding instead of oats Overnight oats.

I use protein powder in the recipe but feel free to omit it. It will be a great healthy snack for your children, too. In that case you need to add some sweetener, honey or maple syrup should be great.

  
INGREDIENTS:

3 cups quinoa, cooked

1 cup almond flour, meal

½ cup ground walnuts or cashews

1 cup peanut butter or any nut butter

3 tablespoons hemp hearts

3 tablespoons flaxseed, ground

3 tablespoons chia seeds

½ cup (4) egg whites

2-4 scoops protein powder

Chocolate for icing 

DIRECTIONS:

• Preheat oven to 350 F
• Mix all the ingredients and pour into a 8×8” baking dished laid with a parchment paper 
•  Bake for 10-15 minutes 
• Let cool and cut 
• Store in a fridge or freeze 

Makes about 20 servings 

  
Calories per 1 serving: 217 

Protein: 12.5 g

Fat: 11.5g

Carbohydrates: 11.5 g

Charitable Valentine’s Tabata

We had an amazing turnout at our Sunday Valentine’s Tabata to help out a family from the Carleton Place area, ON, Canada. 

  
Heather, her husband and 2-month- old Jack lost their family restaurant Law & Orders in an awful explosion at the beginning of February 2016. 

All the money collected will go to help out the family. 

Thank you for your generosity.

  
Our Valentine’s Tabata was great and do-able workout. 

  
Work as hard as you can for 20 seconds, take only 10- second break. Each Tabata hadd 8 rounds, repeat each exercise 2-times. 

Healthy chocolate pudding

Healthy, easy, no sugar added, vegan, gluten free and kid friendly chocolate pudding

I have a 16- month- old toddler at home and giving him variety of healthy snacks and meals is important for me. 

The pudding that I made for him (and myself) combines great balance of carbohydrates, healthy fat and protein. On top of that, cocoa is not only tasty but it is great for our health, too. 

  
I combined ingredients that a child would eat alone and blended them to creamy chocolaty texture, without adding any artificial sugar. 

  

INGREDIENTS:

1 banana

1/2 avocado 

2-4 tablespoons plain yogurt or cottage cheese (omit if there are allergies)

1-2 tablespoons cocoa powder

Almond milk (if necessary)

DIRECTIONS:

• Blend  everything in a hand mixer
• Separate in bowls 
• Cover and store in the fridge for a few days

  

Tabata Sunday

Tabata is a great workout that builds strengt, endurance and muscle. What is more, it burns ton  of calories.

You work hard, as hard as you can, for 20 seconds, rest for 10 seconds, and repeat a set of exercises 8- times. One Tabata takes only 4 minutes but is extremely challenging but still suitable for anyone.

I like to change it up all the time. Whaťs more, we have a full hour of Tabata every Sunday. Sounds crazy, right?

Here is an example of what we do at Strong Fit Well Bootcamp every Sunday at 10:30 am. (320 Coleman Street, Carleton Place, ON, Canada)

http://www.strongfitwell.com

2015 in review

The WordPress.com stats helper monkeys prepared a 2015 annual report for this blog.

Here’s an excerpt:

A New York City subway train holds 1,200 people. This blog was viewed about 3,800 times in 2015. If it were a NYC subway train, it would take about 3 trips to carry that many people.

Click here to see the complete report.