6 Week Boot Camp Week 4- Day 1 and 2. Let’s face it Healthy and Tasty don’t often go together. If it’s healthy it usually looks and tastes like cardboard or grass lol, or so you tell yourself. But, it doesn’t have to be that way. Let’s look at some Healthy Recipes that are easy to prepare and taste great, starting with Breakfast.
1. Breakfast the most important meal of the day. This is the one meal you sometimes skip and it’s the one meal you should never skip!!! Skipping breakfast leads to snacking and overeating the rest of the day. You want something fast, tasty and nutritious that can energize you for the day ahead!!!
2. Eat foods high in fiber – fiber prevents some fats from being absorbed by the body and reduces risk for heart disease.
3. Include protein – protein builds muscle and staves off hunger – muesli, granola or multi-grain flakes with nuts and whole grains can add significant protein without adding excess saturated fat.
4. Avoid foods high in cholesterol and fat – like fatty breakfast meats and fried eggs. These types of food will slow you down and make you feel sluggish.
5. Include superfoods – superfoods boost the immune system, aid with weight loss and lower risk of heart disease, diabetes and cancer – favorite superfoods include nuts, seeds, berries and most fruits. Many superfood items such as chia seeds, quinoa, pomegranates, goji berries, apples etc., can be easily added to a breakfast smoothie.
Here are a few examples.
Green Morning Smoothie
2 Romaine Leaves or Kale
2 Handfuls of Spinach
1 cup almond milk, coconut milk or coconut water
2 stalks of Celery
1 cup Blueberries
1 Cucumber or Zucchini
1/4 squeezed Lemon
Blend and Enjoy save leftovers and have as a snack.
Oatmeal Zucchini Raisin Muffins
Ingredients & Prep:
- 3 cups oat flour
- 1 cups rolled oats
- 2 tsp baking powder
- 1/2 tsp baking soda
- 1/4 tsp salt
- 1 tsp cinnamon
- 1/2 tsp of nutmeg
- ¼ cup brown sugar (optional)
- 1 cup almond or coconut milk
- 1 egg or egg white substitute or 1 banana
- 1/2 cup coconut oil
- 1 cup raisins
- 1 zucchini shredded
- ½ tsp vanilla extract
Preheat oven to 375 and grease muffin pan. Transfer rolled or instant oats to a blender and whiz for a few seconds until flour forms. Carefully spoon out 2 cups of oat flour and transfer to a mixing bowl. Whisk in baking powder, cinnamon, nutmeg and sugar, and set aside. Mix liquid ingredients together then add to dry ingredients. Next add your zucchini and raisins. Mix but don’t over stir batter should be thick and lumpy. Pour into muffin tin and bake for 10-15 min or firm to the touch.
If you have a gluten allergy these muffins are perfect as oat flour is naturally gluten free. I’ve personally tried this recipe and now I make them all the time Delicious.
Baked Oatmeal Squares
- 2 cups uncooked quick-cooking oats
- 1/2 cup packed brown sugar
- 1/2 cup raisins (add more or less to your taste)
- 1 tablespoon chopped walnuts or almonds (optional)
- 1 teaspoon baking powder
- 1 1/2 cups almond or coconut milk
- 1/2 cup applesauce
- 2 tablespoons butter, melted (coconut oil can be substituted for butter)
- 1 large egg, beaten
- Preheat oven to 375°. Combine the first 5 ingredients in a medium bowl. Combine the milk, applesauce, butter, and egg. Add milk mixture to oat mixture; stir well. Pour oat mixture into an 8-inch square baking dish coated with cooking spray. Bake at 375° for 20 minutes. Serve warm.
Morning’s are hectic but with a little planning you can always find something nutritious and delicious to feed your body. Have Fun, Do More, Try Harder!!! Be Well.
WEEK 4 DAY 1
WEEK 4 DAY 2