The RECIPE MAKEOVER Game
Welcome to the RECIPE MAKEOVER game. Weekend FUN FOOD Edition
Today we have a real treat for you! Today, we are going to take some of your FAVORITE, home-cooked comfort foods, and turn them – wait for it – HEALTHY!
Just in time for the weekend !
If you are ready, let’s DIVE right into the first meal of the day – BREAKFAST
BREAKFAST Favorite: Pancakes
Nothing else says home cooking and comfort food than a short – or TALL-stack of rich buttermilk or regular pancakes.
Most pancakes are FULL of sugar, fat, and WHITE flour –which could only promote weight gain!
Sorry hips, butt, and thighs!
So let’s make over this one un-HEALHY food and turn it HEALTHY again.
Healthy Pancake Recipe:
1-1/2 c. gluten-free pancake mix
1 egg (yes, the YOLK too!)
1/4 scoop Vanilla Protein Powder
1 tbsp applesauce
3/4 c. almond milk (or other milk of choice)
Incorporate all your ingredients until the batter is mixed well. Don’t worry about lumps, but if it seems too dry, add more milk 1 tbsp. at a time, until desired pancake batter consistency. On a 350-degree oiled griddle (non-stick spray, or vegetable oil rubbed around the griddle with a paper towel), pour the pancake batter on.
Fry until golden. Makes 10 pancakes.
This recipe not only packs a BIG taste, it also packs a great nutritional punch.
This recipe has only 107 calories, 2 grams of protein, 23 grams of carbs, and ONLY 1 grams of FAT!
Try this slimmer, healthier pancake version on for size!
Let’s move on to the next meal of the day – LUNCH
LUNCH Favorite: PIZZA
Now, pizza is a meal that EVERYONE enjoys!
It can be used for lunch, dinner, or even BREAKFAST (for those college students out there!).
However, look closer at the recipe and again you find white processed flour, high fat-laden cheese, and for some, processed meat toppings, and sodium-rich tomato sauce.
And, if you are like some people, then one slice just DOESN’T cut it!
Depending on how it’s made, pizza can be downright UNHEALTHY!
And with anywhere between 300 and 400 calories per serving, everyday commercial pizza is just a simple weight loss blunder.
So let’s change that…
HEALTHY PIZZA RECIPE
1 12 ounce whole-wheat or whole-grain pizza crust, such as Boboli
1/4 cup pizza sauce
1/2 cup frozen spinach, thawed and drained well
1/4 small red onion, thinly sliced
1 cup shredded part-skim mozzarella cheese
6 medium white mushrooms, sliced
1/4 cup part-skim ricotta
2 Tbsp grated Parmesan
1 Tbsp Extra Virgin olive oil
2 tsps Balsamic Vinegar
6 oz of chopped chicken, cooked
1. Cook 6oz of chicken and then cut into small chunks.
2. Preheat the oven to 450 degrees. Place a large pizza pan or baking sheet on the bottom of the oven to preheat.
3. Spread the pizza sauce on the pizza crust followed by the spinach and onion. Then sprinkle with the mozzarella and mushrooms. Dollop the ricotta over the pizza and sprinkle wiht the parmesan. Spread the chopped chicken over the pizza and finish by drizzling the olive oil all over.
4. Carefully transfer the pizza to the preheated pizza pan or baking sheet that is in the oven. Bake until the crust is puffed and beginning to color at the edges and the cheese is melted. This should take about 10 minutes. Take the pizza out of the oven and then preheat the broiler.
5. Put the pizza back into the oven once the broiler is up to temperature and broil the pizza until the cheese is browned and bubbling. This will only take about two to three minutes. Pull the pizza out and let cool for five minutes. Sprinkle with the balsamic vinegar, slice and serve.
Makes about 6 servings:
So how does this recipe rank in terms of nutrition?
Here is a breakdown found in one slice of this fabulous healthy pizza:
You get 287 calories…
Count 22 grams of appetite-suppressing protein…
Only 30 grams of carbohydrates…
10 grams of fat (but good fat)…
And A WHOPPING 5 grams of fat-busting fiber!
Check out THAT healthier pizza option!
Now, we are moving onto my FAVORITE meal – DINNER
DINNER Favorite: Meatloaf
Meatloaf, which can be a great addition to any table, is a favorite for many people.
However, it also can be loaded with fat, white bread (from breadcrumbs), and other nutrients that may lead to weight gain.
Our HEALTHIER version is a great alternative to this high-calorie loaf.
Ours is made with ground TURKEY, which may take a few of those fat grams away (look for a lower-fat ground turkey).
1 omega-3 egg
1 lb lean ground turkey
3 Tbsp Natural BBQ Sauce (NO High-fructose corn syrup)
½ apple, peeled and chopped
Few shakes of Montreal Steak Spice
1/3 Cup Quinoa Flakes (or Oats, or Cornmeal)
1. Beat egg in large mixing bowl
2. Add remaining ingredients and mix together
3. Place in a non-stick bread pan
4. Bake at 400F for 30 mins or until center is no longer pink
5. Makes 4 servings
And here is the nutritional breakdown of our meatloaf:
22 grams of protein…
Only 10 grams of carbs…
11 grams of fat (3 grams saturated, 4 grams monounsaturated, and 2 grams of polyunsaturated)…
And 1 grams of fiber!
So that concludes this episode of the RECIPE MAKEOVER game.
ENJOY these healthy versions of some good old comfort foods.Be sure to tune in next time, when we makeover more of YOUR favorite recipes!
Dream, Believe, Achieve
Have “FIT” weekend