Have Your Cake and Be Fit Too

There are some common misconceptions regarding what people think it takes to be fit. You DO NOT need to starve yourself in order to be fit and your food DOES NOT need to be bland and boring. FitnessPrint Online Food Plan is all about eating REAL food and making it tasty! Follow our recipe creations here for some inspiration. 

[haveyourcakeandbefittoo]

Jamaican Jerk Chicken

INGREDIENTS:

1lb chicken breast

1 jalapeno pepper, diced & seeded

3 tbsp. water

2 tbsp. lime juice

2 tbsp. lemon juice

4 cloves garlic

2 tsp low sodium chicken broth powder or 2 bouillon cubes

1/2 tsp ground cumin

1/4 tsp dried thyme

METHOD: Mix all ingredients together, except chicken. Add chicken and let marinade in refrigerator about 4 hours or overnight.

Its easy to put all chicken in a ziplock bag. 

Cook on grill or bbq until chicken is cooked through.

Enjoy!

**Thank you Brandi for this delicious recipe!

[haveyourcakeandbefittoo]

Boneless skinless chicken breasts (or Turkey) preheat oven to 375

INGREDIENTS:

1/4 cup grainy mustard

1/2 tsp thyme

Garlic clove minced

1 TBSP Lemon juice

2 TBSP Honey

Sliced Lemon

Sliced Peppers

Pepper to taste

METHOD: Assemble skewers alternating Chicken, lemon and peppers.

Brush on marinade, saving some for a "sauce" if you would like. Roast in oven I usually do about 375 for 1/2 hour...but I like my chicken well done (it is a bit dry...)

So roast how you like...This can also be grilled...

[haveyourcakeandbefittoo]

Guacamole Egg Bites

Guacamole Stuffed Eggs Take whole eggs and hard boil. Let the water boil then start timer 10 minutes. Remove eggs, let cool. Remove the Shells/Yolks. INGREDIENTS - GUACAMOLE 2 Ripe Avocados 1 Lime Juiced 1/2 cup Diced Onion (white) 3 TBSP Fresh Cilantro 2 Roma/Plum Tomatoes 1 teaspoon Minced Garlic 1 Pinch Cayenne Pepper

METHOD: Mix all of the items in a bowl and mash together. Stuff Eggs with Guacamole. TIP: You can also use the guacamole mix to dip celery in, put it on chicken breast and hamburger patties, and even mixing it into an omelet works too!

[haveyourcakeandbefittoo]

Cauliflower Rice without the Grain

INGREDIENTS:

Bushel of cauliflower

Olive oil

METHOD:

Chop cauliflower into small chunks and put into food processor.

Blend cauliflower until it has a "cous cous"  consistency.

Heat oil in a pan over med/high heat and pan fry the cauliflower until golden brown.

Enjoy!

[haveyourcakeandbefittoo]

Popeye Shake

INGREDIENTS:

14 g of dry oats

1/4 tbsp flax seeds

1 cup soy milk (or skim milk)

70 g soft tofu

1 oz very ripe avocado

1 VERY ripe banana (the more ripe the better!)

1 generous handful of spinach leaves

*add water as necessary

METHOD: Put all the ingredients in a blender or magic bullet and blend until smooth. This is a great option for your second meal of the day. Enjoy!

[haveyourcakeandbefittoo]

Homemade Frozen Yogurt

INGREDIENTS:

plain low fat yogurt

1 scoop vanilla protein powder

your choice of fruit ie: blueberries, raspberries, mango..

METHOD:

Blend all ingredients together.  Put in Tupperware or freezer safe bowl and freeze until set.

** You can also pour this into popsicle molds!

Enjoy!

[haveyourcakeandbefittoo]

Pseudo Cinnamon Bun

INGREDIENTS:

1 slice of whole grain bread, toasted (1/2 whole grain English muffin works well too)

3/4 tsp light cream cheese

cinnamon, to taste

brown sugar Splenda, to taste

METHOD:

Spread the cream cheese over the piece of toast then sprinkle the cinnamon & brown sugar over top. Once you sprinkle the cinnamon and brown sugar, spread it as well to mix it in so that it melts in with the cream cheese. You could however just mix it altogether then spread over.

Enjoy!

[haveyourcakeandbefittoo]

Egg white Crustless Quiche preheat oven to 350 degrees

INGREDIENTS:

75g mushrooms

70g raw spinach

1 tsp chopped or crushed garlic

pam spray

juice of 1 lemon

1 tbsp. water

liquid egg whites

seasoning of your choice (garlic salt is nice)

METHOD:

Grease 6 muffin tin tray with Pam spray.

Preheat oven to 350 degrees.

In a skillet sprayed with Pam, sauté the mushrooms garlic over medium heat until brownish (about 4 minutes), then add mushrooms and spinach. Squeeze lemon juice over the veggies and add some water and seasoning as they cook down.  When the mushrooms and spinach are fully cooked, divide veggie mixture between the baking cups.  Measure out one cup of liquid egg whites and pour in each cup over veggies. So about 1/6th of a cup of eggwhite per muffin cup.   Sprinkle some seasoning on top.   Bake in the oven at 350 for about 12-15 minutes or until they are no longer runny and the egg has set.   Use a sharp knife to swirl around the edges of the muffins so they can be inverted and release easily. 

Enjoy!

[haveyourcakeandbefittoo]

Fruit Sorbet

INGREDIENTS:

3/4 cup boiling water

1 package sugar free Jello

2 cups cold club soda (not tonic!)

1/2 cup sugar substitute

METHOD: Mix the water, jello mix and sugar until all the ingredients are dissolved. Add the club soda and then put the mix in a 9" square pan in the freezer for 1 1/2 hours. Take the mix out of the freezer after you have ice crystals forming 1" around the edge of the pan. Spoon the half frozen mixture into a blender, mix, and then put it back in the pan in the freezer. That's it! When it comes out it's hard as a rock so you need to let it sit on the counter for 15 minutes or so before serving. It's a bit less like true sorbet and a bit more like the stuff you put in a snow cone, but it's nice for a change and for summer. For variations, you can add in 1 - 1 1/2 cups of mashed fruit. For instance, use lemon flavored Jello and put in a cup of honeydew melon. Another variation uses black cherry Jello with 1/2 tsp of lemon zest and 3 tablespoons of lemon juice.

[haveyourcakeandbefittoo]

Protein Powder "Cookie" *makes 1 cookie

INGREDIENTS:

(all measurements are approximate - I used a little less than 1/2 tsp of the liquid spray margarine).

1/2 scoop of Protein Powder

1/2 tsp liquid spray margarine (0 calories for 5 sprays...but there must be some calories in it if you add up the sprays...I use less than the 1/2 tsp)

1/2 - 1 tsp of splenda or stevia (depends on how sweet you like it - or a flavoured sugar-free syrup works too)

splash of water

METHOD: Mix all ingredients together until it forms a "ball" and then place the bowl/cup into the microwave for about 30 seconds (20-25 seconds if you want it more chewy). Then I use the same fork or spoon I mixed it with to pop the cookie out of the cup, then let it cool for a second. (At 25-30 seconds in the microwave, it expands to maybe the size of half of your palm). Done! Makes a cookie-like treat. Yes, not quite the same, but still a nice sweet treat.

[haveyourcakeandbefittoo]

Protein Bars raw, gluten free, vegan protein bars

INGREDIENTS:

2 cups raw almonds

2 cups pitted dates

3 scoops brown rice pro pow (plain flave)

4 tbsp almond butter

1/4 cup goji berries (or raisins or chopped dried apricots)

METHOD: In food pro with "s" blade process almonds till ground into coarse meal. Add dates. Pulse to combine. Add the rest and continue to process for a minute or two. Pour and press into a 9/14 pan slice into 10.

Enjoy!

[haveyourcakeandbefittoo]

Kale Chips preheat oven to 400 degrees

INGREDIENTS:

1 bunch of fresh kale, washed

1 tablespoon olive oil

1 tablespoon sugar free, no sodium rice vinegar

METHOD: Cut away all the “ribs” all the hard bits, they taste sour if you leave them on and ruin the crunch/taste effect. Tear the remaining parts into pieces and throw into a bowl, add 1 tablespoon olive oil + 1 tablespoon sugar free no sodium rice vinegar – you can find this product at Save On Foods (Marukan) . Hand mix until all leaves are damp. The more saturated the leaves the better crunch. Grab a cookie tray and lay all leaves out flat, bake at 400, keep poking into oven and mixing around so they all get nice and evenly crispy, they will look a bit brownish when done. As long as they are crispy they are ready.  Approximately 20 minutes.

Enjoy!

[haveyourcakeandbefittoo]

Cashew Butter Chicken Stew

INGREDIENTS:

2 cups chopped red onion

1 red pepper, sliced into strips

1/2 tsp ground black pepper, divided

3 cups low-sodium chicken broth

1 lb chicken breast, cubed (about 2-3 chicken breasts)

1/4 cup fresh curly parsley, chopped

1 med granny smith apple, cored and cubed

1 cup frozen lima beans

1/4 tsp kosher salt

1/4 tsp cayenne pepper

1/4 cup cashew butter, unsalted

METHOD: 1. In a large non-stick pan, saute onions, pepper and 1/4 tsp of black pepper for 4 minutes. Add broth, chicken breast and parsley. cover and bring to a boil. simmer until chicken is cooked through and remove from pot. 2. Add apple, lima beans, salt and cayenne pepper to the broth. cover and simmer for 10 minutes.  Uncover and whisk in cashew butter until well blended. return chicken to pot. serve and enjoy!

[haveyourcakeandbefittoo]

Citrus Soy Marinated Salmon

INGREDIENTS:

4 West Coast Salmon Fillets

For the Marinade:

60 ml (2 oz) fresh squeezed orange juice

15 ml (1/2 oz) sesame oil

60 ml (2 oz) sweet soy sauce

30 ml (1 oz) minced shallots

15 ml (1 tablespoon) splenda

2.5 ml (1/2 tsp) of dried chilli flakes

Pinch of ground cinnamon

7.5 ml (1/2 tablespoon) toasted sesame seeds

METHOD: Wisk all marinade ingredients together and pour into a shallow container with the salmon and refrigerate for 4 hours. Cook the salmon to your desired likeness. Enjoy. Serves Four.

[haveyourcakeandbefittoo]

Applesauce Pumpkin Muffins preheat oven to 375 F/190 C

INGREDIENTS:

1 cup oatmeal ( not instant)

1/2 cup unsweetened applesauce

1/2 cup canned pumpkin

2 tbsp canola oil

2 large egg whites + 1 yolk, lightly beaten

1 tbsp double acting baking powder

1/2 tsp baking soda

1 tsp cinnamon

1/4 tsp ground nutmeg

1 tsp pumpkin pie spice

1/2 cup milk or milk alternative or apple juice

1/2 cup quinoa flour or flour of choice

1/4 cup whole wheat flour

1/2 cup dried raisins or cranberries (optional)

METHOD: 1. Preheat over to 375 F/190 C. Line muffin pan with paper or silicon liners or coat with cooking spray. 2. Combine oatmeal, pumpkin, applesauce, juice or milk, eggs and oil. Mix until all ingredients are blended. 3. Measure and mix all dry ingredients. Make a well in the center and pour wet ingredients into dry. Add dried fruit if using. Mix until ingredients are just moistened. Fill muffin cups 2/3 full. Bake 15-20 min or until lightly browned on top. Makes 12 Muffins *Alternative* If you do not have pumpkin you can use yams. Microwave yams and let cool. Remove skin and mash the flesh. Measure out the same quantity as pumpkin. Voila!

[haveyourcakeandbefittoo]

Brown Rice with a Twist

This isn't really a recipe, mainly a twist on something we are all probably eating quite a bit of. When I cook my brown rice (I have a rice cooker), I throw two bags of orange spice tea in with it (I cut off the tag and just put the bag in) and cook it that way. It flavors the rice with a orangey flavor that goes great with lots of different things. If you mix your brown rice with plain yogurt it is sort of like rice pudding (add a bit of Splenda and cinnamon) and it pairs really great with Tilapia or chicken.

*Thank you Rebecca for this fun twist on our Brown Rice staple! Enjoy!

[haveyourcakeandbefittoo]

Balsamic Dressing

INGREDIENTS:

Balsamic vinegar

fresh garlic (mashed or chopped)

METHOD: This is a very simple reduction...... Pour vinegar into saucepan and add garlic.

Simmer on low until reduced and thickened.

This will keep in the fridge quite nicely and can be used on everything from salads to grilled veggies to chicken or fish. Goes great with the Tilapia with tomatoes and capers.

Enjoy!