1 cup All purpose flour
1 tsp Baking Powder
1/ 4 cup Cocoa Powder
Salt (a pinch)
1/2 cup Brown sugar
1/4 cup granulated white sugar
1 large egg
1/4 cup egg whites
1 stick unsalted butter (room temperature)
1 tablespoon Unsweetened Applesauce
1 tsp Vanilla Extract
1 cup Peanut Butter Chips
Preheat oven to 350 degrees.
Mix all dry ingredients in a bowl.
In a stand mixer cream the butter and sugars for 3-4 minutes.
Add the egg, egg whites, vanilla extract, and apple sauce. Mix on low until all is incorporated.
Fold in the flour. Then fold in the chips.
On a lined baking sheet, drop a heaping tablespoon evenly spaced out on the baking tray. Bake for 14-16 minutes.
One of the healthiest and most important nutritional habits you can have is to eat breakfast.
Here are 7 Reasons to eat breakfast:
1. Gives you energy that you are lacking from fasting during sleep. (That cup of coffee won’t do it all)
2. Creates a habit of better eating habits throughout the day. (more fiber, vitamins, and minerals in your diet)
3. By eating breakfast you reduce your diabetes risk.
4. Improves focus and memory.
5. Enhance your fitness level by providing you with more energy and fuel.
6. Helps in controlling your weight by creating a regulated metabolic rate.
7. Improves your mood.
I have created an easy quick breakfast recipe that you can adapt to your tastebuds desire. The base of the recipe requires only 2 ingredients, and any add-ins to the breakfast bites are up to your liking. The reason for these ingredients are health related. Bananas are a wonderful source of fruit, easy to obtain, helps regulate insulin levels especially between meals, and gives a great boost of serotonin (the happy neurotransmitter). Rolled oats (I used gluten-free, but regular is just fine) help in reducing your cholesterol due to the amount of fiber in the oats, rolled oats versus instant or quick oats make you feel fuller longer because they take longer to digest due to the entire oat being used in the rolled oat; also rolled oats reduce a spike in your insulin levels (great for diabetics).
Recipe: yields 11-13 breakfast bites
1 1/2 ripe bananas
1 cup rolled oats (made into ground rolled oats by processing in a food processor)
Add-ins (add whichever add-ins your tastebuds desire): dark chocolate chips, raisins, dried cranberries (or any chopped dried fruit), chopped nuts, white chocolate chips, peanut butter chips, frozen blueberries, cinnamon, vanilla extract, salt, protein powder…. Get creative and add different variations to make these breakfast bites more to your liking.
Preheat oven to 350 degrees. Line a baking tray with parchment paper. Scoop the desired amount for each breakfast bite. Bake for 9-12 minutes depending on size.
Lean up your traditional spaghetti and meatball recipe with my spaghetti squash, mushroom bolognese, and lean turkey zucchini meatball recipe:
Recipe for Lean Turkey Zucchini Meatballs:
Yeilds 10-12 small meatballs 6-8 large (depending on size) - Double recipe for more!
1/2 lb extra lean ground turkey
1 medium zucchini (grated)
1/4 yellow onion (finely chopped)
1 garlic clove (finely chopped)
1/4 small fennel bulb (finely chopped)
chopped fresh oregano, parsley, and basil leaves (use as much or as little as you like)
1/4 tsp Cayenne Pepper
1 TBLS tomato paste
1 TBLS Whole Wheat Bread Crumbs
1 TBLS Egg whites
Salt and pepper to taste
With a spatula mix all ingredients and gently break apart the ground turkey.
Do not over mix because it will become gummy.
Preheat oven to 350 degrees. Line a baking sheet with foil or parchment paper.
Scoop with a small scooper (if making them golf ball size) and place on baking sheet.
Bake for 15-17 minutes.
Serve with all ready made Spaghetti Squash, Whole Wheat Pasta, or over Brown or Whole Grain Rice.
If serving with pasta, serve with a homemade tomato sauce or my mushroom bolognese. I will be posting the recipe for the mushroom bolognese soon. It is rich in flavor and delicious to pair with any pasta!
Enjoy the recipe and give me your feedback once you make them yourself.
Eating healthy doesn’t mean you can’t eat delicious meals. Eating real food is simple and delicious without sacrificing the foods you used to eat. Healthy eating simply means eating foods without chemicals, preservatives, and fillers. It is real food with real delicious and satisfying flavors.
Baked cinnamon apple with simple syrup
- preheat oven to 350 degrees
- line a baking sheet with parchment or foil
- core the apple and remove seeds, make sure to not break through the bottom of the apple
- make simple syrup: boil equal parts sugar and water, pour simple sugar over apple
- place a cinnamon stick in apple
- bake for 25-35 minutes , depending on the size of the apple
Serve warm with frozen yogurt or ice cream. Eat it for breakfast with filling the apple with steel cut oatmeal.