Simple

Building Blocks: 2 Ingredient Recipes

Hey Fit Family!

The road to Health is paved with good intentions…

The best way to develop clean eating habits for the long term is to start with BASIC ingredients that you recognize!
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Love Pizza?
Don’t deny yourself the things you love! Try this simple recipe that cuts out loads of unsavory ingredients in take out pizza:

1 C of Plain Greek Yogurt
1.5 C of Self-Rising Flour

Knead the dough for 8-10 minutes. Create your pizza shape and top with choice ingredients. Bake at 500 degrees 10-12 minutes.
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Pudding the right way?

Soak 2 TBSP of Chia Seeds in 1 C Almond Milk for at least 10 minutes. Make it smooth by blending or sweeter by adding a little honey. An Omega-3 and Protein rich snack!
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Banancakes!

Blend 1 Ripe Banana with 2 eggs until slightly frothy. Batter will be thin. Play around with toppings or roll them up with Greek Yogurt and Fruit!

and let’s be honest, pancakes are awesome – so here’s another recipe to try!

Blend 1 Ripe Banana with 1 C of Oats for thicker, more filling pancakes.
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Chicken + Salsa

Layer 3 – 4 Chicken Breasts in a slow cooker with a jar of salsa on top. Cook on low for 4+ hours and you’ve got ready to serve chicken for tacos or over rice, Mexican chicken salad, or get creative with your own idea!
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Homemade Snack Bars

In a food processor (an essential kitchen tool to make clean eating easier!) pulse together 1 part Dates and 1 part Oats. Combine until they are the consistency of jam (add just a little bit of hot water if too dry). Press the mixture into a 1/2″ deep pan and freeze for 1 – 2 hours.

Cut it into bars for a super-quick whole food snack for energy on the go!
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Until next time, remember to keep it simple at first! Nothing derails your best-laid intentions faster than jumping into the deep end before you know how to swim! Build up your repertoire one simple recipe at a time.

It’s Easy as 1, 2, 3…

Today we are going to highlight ONE ingredient recipes!
wait is that a recipe or just food..?

Food…in a different way!

Hard-Boiled Eggs are one nearly essential source of simplicity for anyone interested in building healthy eating habits. Protein at breakfast is sometimes a challenge. Cereal? Nope. Bagels? Not really… Even oatmeal? Only about 6g of protein per 27g of carbs!
Enter: Hard-Boiled Eggs. 7g of protein; 5g of fat; ZERO carbs. Worried about the fat? Egg whites contain over half the protein of the egg, and NO fat nor carbs. Adding these into your diet is an easy way to boost your protein (which is essential for those cutting it close on calorie intake), and help you make better choices the easy way.

Chickpeas – Preheat the oven to 450 degrees. Drain chickpeas and blot with a paper towel to dry, then toss in olive oil and a little salt (or cayenne/paprika if you like it spicier!). Bake about 35-40 minutes until browned and crunchy! Delicious

Grab a Date! No, not that kind…The sugar addiction is very real, and when you get hit with that craving it is hard to ignore. Dates – unlike processed sugar – are a natural, whole sweetener complete with fiber, antioxidants, potassium and magnesium (all major sources of “craving” feelings). Snack on a date to satisfy your sweet tooth, add sweetness to a protein shake, or re-fuel during an endurance activity (running/cycling)!

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Now, into the freezer!

Banana “Nice” Cream they call it: Take your ripe/over-ripe bananas and freeze them overnight. Peel and cut into 1″ chunks for the food processor or blender, and blend about 1 minute or until they become a smooth, creamy, frozen dessert! Top with blueberries, a little cocoa powder or even peanut butter! Whatever floats your boat.

Or perhaps you prefer sorbet? Watermelon when frozen and pureed makes a delicious, scoopable delight. Freeze on a baking pan to avoid them clumping together and puree them in batches. Pack the puree into a bread loaf pan or other container for storage.

Grapes make an excellent frozen treat as well! Flash freeze about 10 minutes on a cookie sheet (so they do not all clump together when you transfer to freezer bag). The texture and taste is fresh and pleasing, especially on a hotter day.

That’s all for now!
Look out next week for TWO Ingredient recipes!