Healthy Recipes

Are you tired of the same old menu every day? Plain boring oats, dry fish that you just pop into the microwave or just overall tired of not being able to eat things that is also tasteful, delicious, healthy and a clean conscious without the cheat???Eating clean doesn’t have to be unappetizing and boring!

If you answered yes then it is time that you give that old menu a kick and try some new cooking options. I will post all the 100% Healthy Recipes that I will collect from trusted sources. Let me know how it turned out and if you have some healthy recipes to share, email them to: lifestylechallenges@gmail.com

I will share more and will post my pictures after I have tried each one 😉

Cinnamon Swirl Protein Bread Recipe

Nutrition Facts:
1 square = 55 calories, 1 g fat, 8 g carbs, 5 g protein
Makes 16 squares

Cinnamon-swirl-protein-bread - by Jamie Eason

Cinnamon Swirl Protein Bread Recipe by Claudine Kidson

Ingredients:

  • 1/3 cup Ideal Xylitol
  • 2 tsp cinnamon
  • 1 1/2 cups oat flour + 2 scoops vanilla whey protein (I used Almond Flour + 2 Scoops USN 100% Vanilla Whey Protein)
  • 1 tbsp baking powder
  • 1/2 tsp salt
  • 1/2 cup Ideal Xylitol or ¼ cup Stevia in the Raw (You can get this at Dischem in South Africa)
  • 2 egg whites
  • 1 cup unsweetened almond milk (Almond Breeze) (I used fat free milk)
  • 1/3 cup or 1 4oz jar of baby food applesauce and ¼ cup low sugar vanilla yogurt (optional)

Directions:

  1. Preheat oven to 350 (175 Celsuis). Spray an 8 X 8 inch Pyrex dish with non-stick spray.
  2. In small bowl combine: (set aside)
  • 1/3 cup Ideal (Xylitol)
  • 2 tsp cinnamon
  1. In a large bowl combine: (whisk together)
  • 1 1/2 cups oat flour + 2 scoops vanilla whey protein
  • 1 tbsp baking powder
  • 1/2 tsp salt
  • 1/2 cup Ideal (Xylitol) or ¼ cup Stevia in the Raw
  1. In a medium bowl combine: (whisk together & add to lrg bowl)
  • 2 egg whites
  • 1 cup unsweetened almond milk (Almond Breeze)
  • 1/3 cup or 1 4oz jar of baby food applesauce and ¼ cup low sugar vanilla yogurt (optional)
  1. Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter).
  2. Sprinkle heavily with half of the cinnamon/sugar mixture. Repeat with remaining batter & cinnamon/sugar on top.
  3. Draw a knife through the batter to marble. Bake for 24 to 28 min. Let cool for 10 min. Bread will be dense.

Fish in Foil

What could possibly be better than a dish high in protein but low in calories and fat? A dish that is super easy to prepare and even easier to clean up, of course! It is no secret that fish is an excellent source of lean protein and with it’s anti-inflammatory benefits from omega-3’s, consuming fish at least a few times a week, is becoming more and more popular.

With this “fish in foil” recipe, you can use any variety of fish that you like, combined with any of your favourite vegetables. As a matter of fact, this dish is so easy to prepare that you can customize each piece of fish to accommodate any picky eater in the house. Steaming the fish and vegetables within a pouch yields such a moist piece of fish, that you’ll likely never make your fish any other way again.

Nutrition Facts:

Total Calories: 199
Protein: 30g
Carbs: 11g
Fat: 5g

Fish in foil by Jamie Eason

Ingredients:

  • 4 oz hake/tilapia (or any fish you’d like)
  • asparagus
  • lemons, sliced
  • lemon juice
  • fish seasoning
  • pepper
  • non stick spray (optional)

Directions:

  1. Preheat oven to 375 degrees
  2. Use one piece of foil per fish.
  3. Add lemon juice.
  4. Sprinkle fish seasoning on top.
  5. Add pepper, lemon slices.
  6. Add veggies on top.
  7. Fold into foil down from the top leaving air for steaming
  8. Place each foil on a cookie sheet and bake for 14-15 min.

Italian Turkey Burgers

Nutrition Facts:

Makes 8 (5 oz burgers)
Calories: 144
Fat: 1g
Carbs: 3.5g
Protein: 27.6g

Italian-turkey-burgers by Jamie Eason

Ingredients:

  • 2 packages of ground extra lean turkey breast
  • 4 medium zucchini, grated
  • 1/2 tsp salt
  • 1 tsp garlic powder
  • 2 tsp onion powder
  • 2 tsp dried basil
  • 1 tsp oregano
  • 1 tsp black pepper

Directions:

  1. Set broiler on high, arranging rack so that burgers will be about 2 inches from the heat.
  2. In a large bowl, combine grated zucchini, salt, onion powder, garlic powder, dried basil, oregano, pepper and then turkey.
  3. Mix well and scoop out 4-to-5 oz portions. Mixture will be really moist so for easier clean up, use a foil-lined baking sheet, prepped with non-stick spray.
  4. Place burgers in oven and broil for 7 minutes. Carefully flip each burger and continue to broil for another 7 minutes on the other side. Serve warm.

Note: These are great at meatballs too! Make with spaghetti squash for a low carb meal.

Orange Almond Biscotti Cookies

Per Cookie:
Calories: 31
Carbs: 4 grams
Fat: .4 grams
Protein: 1.5 grams

Orange Almond Boscotti Cookies by Jamie Eason

Ingredients:

  • 2 cups Oat Flour
  • 1 cup Splenda, Truvia, or Ideal
  • 1 tsp Baking Powder
  • 1 tbsp Orange Extract
  • ¼ tsp Salt
  • ½ tbsp Almond Extract
  • 4 Egg Whites
  • 4oz baby food Applesauce

Directions:

  1. Preheat oven to 350 degrees.
  2. Mix dry ingredients (oat flour, baking powder, salt) together in a large bowl.
  3. Mix wet ingredients (egg whites, Splenda, almond extract, orange extract, baby food applesauce) together in a medium bowl.
  4. Add wet ingredients to dry ingredients and mix together.
  5. Spray baking sheet with a non stick butter spray and spread mixture on sheet.
  6. Bake for 20 min on middle rack.
  7. Remove biscotti from oven and let cool for 10-15 minutes.
  8. Cut dough down the middle and cut into about 13 slices.
  9. Bake in oven for another 15-20 minutes.

Makes about 26 cookies

Pumpkin Protein Bars

Nutrition Facts:

Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein

Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein

Inspired by Jamie changed by Claudine

Ingredients:

  •  ¼ Cup Xylitol
  • 125ml Applesauce baby food
  • 1 ½ tsp ground cinnamon
  • 1 tsp ground ginger
  • ½ tsp. ground clove
  • 1 tsp. baking powder
  • 1 tsp. baking soda
  • ½ tsp. salt
  • 2 tsp. vanilla extract/vanilla essence
  • 4 large egg whites
  • 425 gram raw pumpkin (once measured cook until soft)
  • 2 C oat flour (put your oats in a blender and grind until flour)
  • 2 scoops USN 100% Vanilla Whey protein
  • ½ cup Fat Free Milk
  • ½ C chopped walnuts (optional)

Directions:

  1. Preheat the oven to 180 Degrees
  2. Spray a 9 X 13 Pyrex dish with non-stick spray and cook
  3. Combine first 11 ingredients and mix well.
  4. Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min
  5. Makes 24 squares

Turkey Meatloaf Muffins

Calories: 80
Fats: 2 grams
Carbs: 4 grams
Protein: 11 grams

Turkey meatloaf muffins by Jamie Eason

Ingredients:

  • 2 lbs ground turkey (or chicken)
  • 3 egg whites
  • 1 cup quick cooking oats
  • 1/2 tsp ground cumin
  • 1/2 tsp dried thyme
  • 2 tsp dry yellow mustard
  • 2 tsp black pepper
  • 2 tsp chipotle pepper spice
  • 1 tsp salt
  • 2 tbsp garlic powder (2 cloves minced)
  • 1 small onion (finely chopped)
  • 2 celery stalks (finely chopped)

Directions:

  1. Preheat oven to 375 degrees.
  2. Spray muffin pan with canola or olive oil.
  3. Mix all your ingredients together in one large bowl.
  4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
  5. Bake for 40 minutes.

Makes 12 muffins.
Serving Size:
Women: 2 muffins
Men: 4 muffins

Lemon Protein Bars

Calories: 86
Fat: 1 gram
Carbs: 10 grams
Protein: 9 grams

Lemon-protein-bars by Jamie Eason

Ingredients:

  • 1 cup oat flour
  • 2 scoops vanilla whey protein
  • 1/4 tsp salt
  • 1/2 tsp baking soda
  • 2 qt mix Crystal Light (preferably without aspartame)
  • 4 egg whites
  • 1/2 cup Splenda, Truvia, or Ideal
  • 8 oz baby food applesauce
  • 4 oz water

Directions:

  1. Preheat oven to 350 degrees.
  2. Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.
  3. Mix egg whites, Splenda, applesauce and water in a bowl.
  4. Add wet ingredients to dry ingredients and mix together.
  5. Spray 8×8 glass pyrex dish with non-stick butter spray.
  6. Pour ingredients into dish.
  7. Bake 23 minutes.

Makes 16 squares, 2 squares per serving.

Pumpkin Spice Pancakes

Calories: 64
Fat: 1.3 grams
Carbs: 9.5 grams
Protein: 3.5 grams
Sugar: 0 grams

Pumpkin-spice-pancakes by Jamie Eason

Ingredients:

  • 1 1/2 cups Oat Flour
  • 2 tbsp Splenda, Truvia, or Ideal
  • 1 tbsp Baking Powder
  • 1/2 tsp Salt
  • 2 tbsp Cinnamon
  • 1/4 tsp Allspice
  • 1/4 tsp Nutmeg
  • 4 Egg Whites
  • 1/2 cup Raw Pumpkin
  • 1 1/2 cups unsweetened Almond Breeze

Directions:

  1. Preheat griddle to medium heat.
  2. Mix oat flour, Splenda, baking powder, salt, cinnamon, allspice and nutmeg in a bowl.
  3. Wisk egg whites and pumpkin. Mix in Almond Breeze.
  4. Add wet ingredients to dry ingredients and mix together.
  5. Spray griddle with non-stick butter spray.
  6. Scoop batter with a 1/4 cup measuring cup onto griddle. Cook 3-5 minutes on a side.

Makes 10 pancakes

Chocolate Protein Bars

Calories: 96
Fat: 1.4 grams
Carbs: 12 grams
Protein: 10 grams

Chocolate Protein Bars by Jamie Eason

Ingredients:

  • 1 cup Oat Flour
  • 4 Egg Whites
  • 2 scoops Vanilla Whey Protein Powder
  • ½ cup Splenda, Truvia, or Ideal
  • ½ tsp Baking Soda
  • ¼ tsp Salt
  • 8oz Berry flavored Baby Food
  • 3 tbsp Baking Cocoa
  • 4oz Water

Directions:

  1. Preheat oven to 350 degrees.
  2. Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.
  3. Mix wet ingredients (egg whites, Splenda, Berry flavored Baby Food,Water) together in a medium sized bowl.
  4. Add wet ingredients to dry ingredients and mix together.
  5. Spray cooking dish with a non stick butter spray and add batter to dish.
  6. Bake 20-30 minutes in oven.

Makes 16 squares, serving size=2 bars.

7 Ways to Cook Eggs: Never Be Bored Again

Eggs pack protein, convenience and taste. But if you’re scrambling to find new preparation methods, look no further.

Eggs are damn near perfect for bodybuilders and other health enthusiasts, but the egg sure endured a lot of grief over years. The cholesterol scare instituted a campaign of egg-bashing, the sort of smears to make you think eggs are laid by scapegoats rather than chickens.

Eggs provide a great source of protein, and protein is an extremely powerful component of any fat-loss or muscle-building diet. You can’t go wrong with this highly-nutritious food. Eggs are rich in tryptophan, selenium, iodine, vitamin B2, phosphorus, vitamin B5, vitamin D and many micronutrients.

The only risk with eggs is that they are SUCH a staple that you grow weary of eating them every day. There’s no reason to get bored with these universal dynamos! Preparing eggs in unorthodox ways builds a skillet repertoire that keeps you growing, not gagging.

1: Mexican Scramble

When you need a morning fix, nothing beats scrambled eggs for brevity and versatility. Toss in chopped veggies (peppers, onions, tomatoes, etc.) and add a little cheese to round-out a protein-packed breakfast.

The Process:

  • Heat half a tablespoon of olive oil in a pan over medium-high heat and add veggies.
  • Crack two eggs and add a few egg whites into the pan.
  • Scramble using a spatula until eggs are white and fluffy and sprinkle salt, pepper and garlic. Add cayenne pepper if you like it spicy.

2: Hard Boiled egg and Tuna Salad

Hard-boiled eggs are a great way to meet protein requirements. And they offer a vastly different taste from scrambled eggs. Hard-boiled eggs are easy to prepare in large batches for quick meals on the go.

Why is detective fiction called “hard boiled?” No clue. But we love this recipe.

For something unique, try preparing a hard-boiled egg and mixing it into tuna salad.

The Process:

  • Hard boil 1-2 two eggs, peel and dice finely. Mix with one can of tuna. Stir in 1-2 tablespoons of low fat mayonnaise and one tablespoon of relish.
  • Add salt and pepper and spoon onto two slices of Ezekiel bread to form a sandwich.

3: Protein Packed Crepes

Need to satisfy a pesky sweet tooth? Here’s a healthy recipe to kill your cravings without destroying your diet.

Egg white protein crepes are the perfect dessert (or a weekend brunch idea) when you’re in the mood. This nutrient-balanced snack takes only moments to prepare.

This recipe can double as a sixth-grade science diorama of a volcano.

The Process:

  • Whisk in a bowl two egg whites with half a scoop of protein powder. Blend well and pour onto a non-stick, heated pan and cook like a pancake. Flip carefully with a spatula once the edges begin to bubble.
  • Remove from the pan and smear with almond butter, sliced apples and a sprinkling of cinnamon, or try natural peanut butter with sliced bananas.

Egg Whites

Get all the protein of eggs with none of the fat! Egg Whites are a convenient and super-lean protein source!

Cook up some Egg Whites today

5: Egg Drop Soup

Winter draw nears – hell, it is here – and chances are you’ll be on the lookout for comfort meals. Soup fits the bill perfectly.

Rather than resorting to the played-out chicken noodle, consider egg drop soup. It’s incredibly simple to prepare (if you can drop eggs!) and can tailor-fit any and all nutritional requirements.

Egg drop soup for the soul–and for your body.

The Process:

  • Heat 2-3 cups of chicken or beef broth (preferably a low sodium variety) and add desired vegetables. Broccoli, mushrooms, onions, carrots, celery and bean sprouts.
  • If you want carbs, add sliced potatoes, cooked barley or whole wheat pasta.
  • At the end of the cooking process, crack 1-2 eggs into the bowl (or pour in 5-6 egg whites) and continue to heat, stirring occasionally.
  • Once the eggs whiten, remove from heat and serve.

6: Chocolate Meringue Cookies

Those with a sharp sweet tooth can turn eggs into a dessert. Meringue cookies are one of the tastiest low-calorie treats in the cookbook.

The Process:

  • Preheat oven to 300 degrees and line two baking sheets with parchment paper.
  • Sift a half cup sugar substitute Stevia, one tablespoon cocoa powder and a quarter teaspoon of cinnamon together. Set aside once blended.
  • Place two egg whites in a large bowl and beat with an electric mixer until stiff peaks form. Add the dry mixture and stir well.
  • Place teaspoon-sized balls onto the baking sheets about two centimeters apart and bake for 20 minutes. Once finished, remove from the pan and cool on a wire rack for 30 minutes.

7: Egg And Salmon Muffin

Many people don’t include enough fatty acids in their diets. But you need to make an effort to increase omega fats if you want to maintain good health and achieve a leaner body composition.

The muffin top that can actually help you lose your muffin top.

Combine salmon with eggs to score double: protein and essential fats. This recipe includes wholesome carbohydrates from the English muffin as well.

The Process:

  • Heat half a teaspoon of olive oil in a pan. Add a tablespoon of chopped red onion with one tablespoon of chopped green onion and cook until slightly tender.
  • Add two egg whites and scramble until cooked through, adding salt and pepper if desired.
  • Slice one whole wheat English muffin and place in the toaster. Smear with one tablespoon of Dijon mustard.
  • Top one half of the English muffin with a slice of tomato and one ounce of smoked salmon. Top the other half with the egg mixture from the pan and then place both halves together.

Resource: http://www.bodybuilding.com

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  1. Great Blog!!!!!!!

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