What’s the equation for weight loss?  3500 calories burned is one pound of fat lost.  Exercise is essential but without proper diet and nutrition you will only be able to reach a certain level of definition due to the inability to lower your body fat.  So how do we eat the calories we need but not get bored or feel cheated?
  We are self-proclaimed culinary geniuses when it comes to creating clean healthy food with all of the flavor and none of the fat.  Finding recipes and cleaning them up picking the best ones and adding them to our book.   Every Wed we will be sharing a few of our favorite recipes with you. Making creative healthy meals that are easy to make and full of flavor.  


Homemade Protein Bars  
1.5 Cups Peanut Butter
1/2 Cup honey
2 scoops Protein Powder
3 Cups dried oatmeal
  In a microwave safe bowl combine peanut butter and honey for 70 -90 seconds. Add protein powder and oatmeal. Mix all of this (it will be thick). Press it into 9X13 inch pan. Put it in the refrigerator to cool.  
* If you use too much honey it will be too moist.  Too much protein powder and it will be too dry.  You’ll need to play around with the amounts to find the right balance or desired texture.  You can also add raisins, dried cranberries, chocolate chips, or sliced almonds.  


Cauliflower Crust Pizza
1 head of cauliflower (raw)
3 egg whites
1 cup Grated Parmesan Cheese
Parsley to taste
Oregano to taste
Ground Black Pepper to taste  

Preheat the oven to 400 degrees. In a food processor, blend the raw cauliflower.  It should be a breadcrumb consistency.  In a large bowl, mix the cauliflower, egg whites, and parmesan cheese.  If mixture is too wet, add additional parmesan cheese.  Add the spices.  Form the dough into a ball.  Spray a pizza or baking sheet with non-stick cooking spray.  Using your fingers spread the dough on the baking sheet in the form of your crust.  Bake for 20 minutes until a light golden color on top.   Remove from the oven and top the crust with tomato sauce, toppings of your choice, and a blend of cheeses.     Bake for 12-15 minutes.

  * The key is to not make the crust too thick.  The cauliflower has a lot of water so making the crust thinner really works best.  Keep toppings to a minimum.  


Fit & Fresh Smoothie
1/2  cup Almond Milk
1 cup Water
2 whole Strawberries
½ of a Banana
3 Tbsp Oatmeal (Quick Oats)
1 scoop Vanilla Protein Isolate
Blend all ingredients.  

* If you want more protein you can add another scoop.  You can also use skim milk or soy milk.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s