EASY ZUCCHINI PANCAKES

They are super light, high in fiber, and very easy to make! If you have kids, even they will eat them. You can substitute the ingredients to something similar.

Ingredients
4 large zucchini
1 tsp. salt
1/2 onion, finely chopped
4 egg whites
1 large egg
4 tsp. olive oil
1/4 cup white whole-wheat flour (you can use flour of your choice)
1/4 cup reduced fat parmesan cheese
2 tsp. garlic powder
salt and pepper, to taste
Optional: fresh herbs such as dill and parsley

How to Prepare 
1. Grate zucchini using a shredder or food processor and put into a colander over the sink (or over a large bowl) to drain the water that will come from the zucchini. Mix with 1 tsp. salt and let sit for about 15-20 minutes to fully drain (the drier the better). Take a clean dish towel and press to fully drain the zucchini.
2. Pour the zucchini into a large mixing bowl and add onion, whites, egg, flour, parmesan, garlic, salt, pepper, and optional herbs. Mix well.
3. Spray a large skillet with non-stick cooking spray and add the olive oil. Place over medium-high heat. Once oil is heated, scoop the pancake batter (I like to do 4 at a time) into the pan and form/flatten into rounds with the back of a spatula. Cook for approximately 2 minutes, or until the underside is golden brown. Flip and cook the other side until golden brown, approximately and additional 2 minutes. Remove and place on a plate. Repeat this process until all the batter is used. Enjoy!

NUTRITION DATA
Per serving (recipe serves 4): 200 calories, 11 grams protein, 21 grams carbohydrates (5 grams fiber), 8 grams fat

High protein low carb Brownie

Do you want to make your cheat meal feeling you not that guilty? Here you are one flour less brownie with "good" slow digesting carbs. I like to top these with raspberries but it’s not necessary. On your cheat day, you could melt some leftover chocolate chips and frost them. The raspberries make them look pretty when you bring them to a party.

Ingredients

1. 1 (15.5 ounce) can black beans, rinsed and drained
2. 1/4 cup carob or cocoa powder (unsweetened) / or chocolate protein, my favorite is MRM Veggie chocolate for really high protein content/
3. 1 1/4 cups dark chocolate chips or dark chocolate 70% cocoa
4. 2 eggs
5. 1/3 cup coconut oil or melted butter
6. 2 tsp pure vanilla extract
7. 1/4 tsp cinnamon
8. 1/4 tsp salt
9. 1/2 tsp baking powder
10. 1 tsp instant coffee
11. 1-2 tbp stevia - if you use chocolate protein, don`t use stevia

Instructions

1. Preheat oven to 350 degrees
2. Either line an 8 by 8 baking dish with parchment paper and leave a little out on 2 sides to make it easy to lift out after they're baked, or Grease baking dish with butter or use non-stick dish.
3. Mix all ingredients in a food processor until batter consistency.
4. Pour batter into baking dish and level it out.
5. Bake 30-35 minutes or until a toothpick comes out clean.
6. Let cool for 10 minutes then remove by holding edges of parchment paper to lift out.
7. Let cool for another 10 min. and then slice to squares on a cutting board.

Notes

1. Store in the refrigerator for 5 days.

High protein egg broccoli breakfast muffins

A protein-packed breakfast can satisfy your appetite and help you eat healthier all day long. Here’s how to make these delicious broccoli egg muffins.

Ingredients

4 eggs

6 egg whites
1 cup diced broccoli
1 cup diced onion
1 cup diced mushrooms
salt and pepper, to taste

You can change the mushrooms with bell peppers, tomatoes and add some olives .

Directions

Preheat oven to 180 degrees C.
Dice all vegetables. You can add more or less of any of them, but keep the overall portion of vegetables the same for best results.
In a large mixing bowl, whisk together eggs, vegetables, salt, and pepper.
Pour mixture into a greased muffin pan, the mixture should evenly fill 8 muffin cups.
Bake 18-20 minutes, or until a toothpick inserted in the middle comes out clean.
Serve and enjoy! Leftovers can be saved in the refrigerator throughout the week.

Homemade chocolate ice cream - dairy free

Want to eat ice cream, but you want something natural and dairy free..... this ice cream is for you made from only few natural ingredients.

Chocolate Dairy-Free Ice Cream heart emoticon

Ingredients

450g full fat coconut milk
2 tbsp raw honey
1/2 tsp vanilla
1/4 tsp sea salt
3 tbsp cacao powder

Directions

Combine ingredients in a large bowl.
Mix with a hand blender, hand mixer or blender/food processor.
Add cacao powder, then once everything is thoroughly mixed, place the mixture in a jar and keep it in the fridge overnight for a mousse like treat or in the freezer, be sure to leave the freezer mixture in room temperature for 10min before eating

Healthy and clean homemade version of Nutela?

You cannot live without Nutela, but want to eat clean and skip all the sugar and palm oil in Nutela? Here you are a homemade version of Nutela, so you will not cheat on your clean eating plan:

Ingredients:

2 cups raw hazelnuts
2 tbsp melted coconut oil
3 tbsp of unsweetened cacao powder
1 tbsp of nativa (or your preferred natural sweetener)

Directions-
Preheat oven to 180 degrees.
Place hazelnuts on a baking pan (or a regular baking sheet).
Bake for 10 minutes.
Let cool (on pizza pan) overnight.
De-shell the hazelnuts one at a time.
Place shells on one mixing bowl and the de-shelled hazelnuts on another mixing bowl.
You can dispose of the shells.
This process takes about 15-20 minutes, very well worth the time:)
Once hazelnuts have been de-shelled, place them in food processor and process for about 3 minutes, until you get a buttery consistency.
Add sweetener and cocoa powder to the buttery consistency and process ingredients until they are all well incorporated – about 2 minutes.
Once all ingredients have been incorporated, melt coconut oil and add one tablespoon at a time, processing each time your add a tablespoon. Once you get a creamy butter consistency, stop processing, scoop out all the Nutella and place it in a funky jar. Refrigerate. Enjoy

Flat belly smoothies part 2

Smoothies are a good source of vitamins and minerals. Because they are nutrient dense, they are great way to boost your nutrient intake. They also make perfect pre and post-workout meals as they are quick and easy to prepare. Whether you are looking to lose fat or get extra nutrients, drinking smoothie every day is a fantastic way to help you get more fruits and veggies into your diet.

Drinking smoothie is also a great way to help you burn belly fat because many of the ingredients (such as blueberries) are rich in antioxidants which can help increase your blood flow and improve your muscles. Because smoothies are low in calories, you can practically drink yourself to a flat belly provided that the ingredients you use are mostly organic and the recipes you follow are healthy. Additionally, you must follow a well-balanced diet and exercise regularly too.

Minty Pineapple Orange Smoothie

3 leaves mint

1 cup pineapple, diced

1/2 grapefruit,peeled

2 oranges, peeled

3 ice cubes

Blend everything until smooth.

Banana Yogurt Smoothie

1 banana, peeled

1 cup plain yogurt

1/2 tsp cinnamon

1tbsp honey

3 ice cubes

1/2 cup almond milk

Blueberry Pineapple Spinach Smoothie

1/2 cup blueerries

1/2 cup pineapple, diced

1 cup spinach

1 cup almond milk

1 tbsp chia seeds

1/2 cup water

Tropical Green Smoothie

1 cup spinach

1 cup pineapple, diced

1 banana , peeled

1 cup mango, diced

1 cup water

1 cup ice cubes

Granny Smith Kiwi Green Smoothie

2 granny smith apples, sliced

2 kiwis, peeled

1 cup spinach

1 banana, peeled

1 cup water

5 ice cubes

Peach yogurt smoothie

2 cups peaches, sliced

2 cups almond milk

1/4 cup plain yogurt

1/2 orange, peeled

1 tbsp honey

3 ice cubes

Coconut Papaya Smoothie

1 cup coconut water

1 cup papaya, sliced

2 tbsp flax seeds

1/2 cup pineapple, diced

1/2 cup ice cubes

Banana Berry Smoothie

1 banana, peeled

1/3 cup raspberries

1/3 cup blueberries

1/3 cup black berries

1 orange, peeled

1 cup pomegranate seeds

1 cup ice cubes

Green Tea Avocado Smoothie

1/2 avocado, pitted and sliced

1 cup green tea

1/2 cup soy milk

1 cup strawberries

3 leaves mint

1 tbsp honey

.

How to burn 100 calories without the workout?

Do we need to go to the gym to be fit? What if we told you that you can work off that slice of pizza without doing a single squat? Impossible? Think again! Believe it or not, roughly 60% to 70% of the calories you burn every day is not from exercise but from your daily routines. Instead of working out 30 minutes a day and then sit for the rest of the day, why not start having daily routines that are more fun and rewarding?

For example, gardening might not seem like an intense activity but the constant motion of bending down and squatting while tending to a garden can really burn some calories and give your glutes a good workout. In fact, 30 minutes of weeding can burn more than 100 calories! Shopping too can help you burn some extra calories. Pushing the cart, taking and putting items into the cart, people dodging, walking to and fro, standing – 45 minutes of shopping can burn more than 100 calories!

Here are 12 ways to burn 100 calories without the workout. If you think you’re too busy to exercise, these activities can definitely help you burn some calories! Enjoy!

#1 1 Hour Of Singing

#2 30 Minutes Of Planting Seedlings

#3 30 Minutes Of Casual Dancing

#4 30 Minutes Of Trampoline

#5 15 Minutes Of Carrying Groceries Upstairs

#6 40 Minutes Of Vacuuming

#7 45 Minutes Of Shopping

#8 40 Minutes Of Mopping

#9 30 Minutes Of Lawn Mowing

#10 45 Minutes Of Laughter

#11 30 Minutes Of Weeding

#12 30 Minutes Of Car Washing

Spicy Sweet Potato Fries

Sweet potatoes are packed with Beta Carotene & Vitamin C. They are also so versatile: you can mash them, steam them, bake them, and even fry them-if you are in a guilty pleasure mood! However, my favorite way of cooking them is baking them as fries and pairing them with a steak or even a homemade black bean burger for a complete vegetarian meal. What is your favorite way to use sweet potatoes?

Here is the recipe for baked sweet potato fries.

Ingredients

• 2 large sweet potatoes
• 2 tbsp olive oil
• 2 tbsp cayenne pepper
• 1 tbsp garlic powder
• coarse sea salt & ground black pepper to taste

 Directions

1. Preheat oven to 425 degrees.
2. Wash each potato thoroughly & slice into wedges.
3. Place in a ziplock bag with olive oil & spices and toss to evenly coat all wedges.
4. Bake in the oven for 25 minutes.

Fat Fighting Diet - Breakfast Under 300 Calories

Spinach and Parmesan Omelet

In a medium skillet coated with nonstick cooking spray, saute 1 cup chopped spinach and 1 tablespoon chopped scallion for 1 minute. Beat 2 eggs with a dash Tabasco; add to skillet.
 until egg is cooked through, about 2 minutes. Flip and add 2 teaspoons grated Parmesan; cook 15 to 30 seconds. Serve with 1 slice toasted oat bread and 1/2 cup grapes.

Huevos Rancheros

In a medium skillet coated with nonstick  spray, cook 2 eggs sunny-side up. Mix 1/2 cup black beans and 1/4 cup salsa. Top bean-and-salsa mixture and eggs with 2 tablespoons shredded reduced-fat cheddar.

Cinnamon-Raisin French Toast

Whisk together 1 egg, 1 teaspoon honey, and 1/2 teaspoon cinnamon. Coat 2 slices whole wheat raisin bread with egg mixture. In a skillet misted with nonstick cooking spray, cook bread for 1 minute a side. Serve with 2 tablespoons each applesauce and fat-free ricotta and a dash cinnamon.

Chive-and-Dill Baked Egg

Preheat the oven to 425 degrees
. Cut a circle the size of a 4-inch ramekin out of a piece of toasted whole wheat bread. Mist ramekin with nonstick cooking spray and place bread in the bottom; add 1 slice tomato. Beat together 1 egg, a splash skim milk, 1 teaspoon chopped chives, and 1 teaspoon chopped dill. Pour into ramekin and top with 1 slice tomato and 1 tablespoon shredded low-fat Swiss cheese. Bake 10 minutes. Serve with 1 cup raspberries mixed with 1 tablespoon lemon juice and 2 tablespoons sliced almonds.

Raspberry-Banana Smoothie

Combine 1/2 banana, 1/2 cup frozen raspberries, 1/2 cup fat-free Greek yogurt, and 8 ounces skim milk in a blender . Pulse until smooth. Eat with 1 slice whole wheat toast and 2 teaspoons peanut butter.

Tropical Fruit Parfait

Peel and cut 1/2 pink grapefruit and 1/2 navel orange into segments. Combine with 1/2 kiwi, peeled and chopped, and 1/4 cup pineapple chunks. Place 1/2 cup nonfat Greek yogurt in a bowl. Spoon half the fruit mixture over yogurt, add 2 tablespoons high-fiber cereal. Add another 1/2 cup nonfat Greek yogurt, remaining fruit, and another 2 tablespoons high-fiber cereal. Top with 2 table­spoons shredded coconut.

Chicken-Apple Sausage Breakfast Sandwich

Toast 1 whole wheat English muffin.
 2 ounces chicken-apple sausage according to package directions. Top one muffin half with sausage and 2 tablespoons shredded reduced-fat cheddar; bake until cheese melts. Top with 1 slice tomato and remaining muffin half and eat with 1 clementine.

Flat Belly Frosty Avocado Banana Smoothie

Frosty Avocado Banana Smoothie is a delicious way to protect your heart: the monosaturated fatty acids (MUFAs) in avocados and potassium in bananas all offer cardiovascular support, while cinnamon can help lower LDL cholesterol levels. Even better if you're watching your waistline: MUFAs have been shown to target belly fat, so sipping on this frosty low-calorie smoothie when the temperature rise is a good idea.

Enjoy this creamy, dairy-free smoothie in the morning for breakfast or as part of a cooling lunch.

INGREDIENTS

3 ripe bananas
2 cups coconut water
1/2 avocado, mashed
2 tablespoons honey
12 ice cubes
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
Dash of salt
Banana slices and crushed almonds for topping (optional)

DIRECTIONS

1. In a blender, combine bananas and coconut water. Puree until smooth.
2. Add following 6 ingredients, and continue to blend until smooth.
3. Serve in frozen mug or glass. Top with banana and crushed nuts, if desired.

Yield

 

2 servings

Cook Time

 

5 minutes

NUTRITION

Calories per serving

 

272