Fall is here, and that means it's time to carve and eat pumpkins. But most pumpkin dishes are loaded with sugar and fat, which could make you gain weight by the holidays.
If you get the craving for some pumpkin, don't go for muffins, lattes, cookies and pies. Instead, satisfy your cravings by eating healthy pumpkin dishes that give you the energy to push through a grueling workout.
Here are some awesome recipes that taste like fall but are packed with protein and other nutrients.
Pumpkin Protein Smoothie
Smoothies are a great way to get vegetables and fruit in before a big workout. They also taste great. This smoothie is full of protein and nutrients and serves one:
For extra protein, add 1 tbsp ground flaxseed and 1 spoonful almond or peanut butter.
Pumpkin Chocolate Chip Protein Bites
If you’re craving pumpkin desserts, protein bites are bite-sized treats that taste like cookies but are packed with protein. This recipe (modified from this recipe) makes about two dozen protein bites:
Mix all the ingredients together in a large bowl. Using a tablespoon, scoop out the batter and form into balls. Put on a cookie sheet covered in parchment paper, then stick in the freezer for at least an hour.
You can store these in an airtight container in the fridge for 1 week. If it takes you a while to eat these, put half the recipe in the freezer and move to the fridge once you finish the other batch.
Gluten-Free Oat Pumpkin Pancakes
These tasty pancakes include oats, pumpkin and spices that warm you up when the temperatures drop. To make sure your dish is gluten-free, be sure to use certified gluten-free oats.
Be sure to cook these pancakes slowly so the inside of the batter has enough time to become fluffy. The ingredients make about half a dozen pancakes:
Combine the pumpkin puree, coconut oil, vanilla, maple syrup, lemon juice, milk and coconut oil in a mixing bowl. Beat the eggs in. Whisk the oat flour, spices, salt and baking soda in a medium bowl. Create a well in the middle of the dry ingredients to add the wet ingredients. Stir until moistened.
Let the batter rest for 10 minutes. Heat a nonstick pan on medium heat and add oil to the surface. Pour one-quarter of the batter on the pan. Cook the pancake for three minutes. Once the underside reaches a gold color, flip it and cook for another couple minutes.
Instead of topping these pancakes with maple syrup, spread a light layer of peanut or almond butter over the top. They’ll still taste sweet but will keep you fuller longer.
Ralph Roberts Personal Training
Eating right is only one aspect of health. Your commitment to exercise is just as important as your diet. I'm here to help you pinpoint the exercises that are ideal for your body and physical fitness level. Together, we can help you get the most from your workout, master your technique and avoid injury. Contact me today.
Looking for more ways to eat healthy? Pick up these ten items on your next trip to the grocery store.
Most kids head straight to the kitchen after school. They down one salty or sweet snack after another in front of the TV. This can make them pack on the pounds, especially if they aren't active in sports.
September is Fruits & Vegetables: More Matters Month. That means it's the perfect excuse to swap out the unhealthy snacks at your house with some healthier options.
The problem is: kids are picky. If something looks healthy, they're probably not going to touch it. So instead of forcing them to finish their vegetables, give these delicious, kid-friendly veggie snacks a try.
Mash up some avocado with salt, red onion and a couple jalapeno peppers to create a tasty veggie dip. You can also blend beets with white beans and tuna for an ultra-nutritious dip. Spinach artichoke dips are favorites with some kids because they can taste the cheese more than the spinach.
If you're really in a rush, go for a low-fat veggie dip from the store. Give your kids baby carrots, celery sticks, cucumber slices and/or low-fat crackers for dipping.
Rainbow Vegetable Chips
Cut zucchini, beets, sweet potato, parsnips and carrots into chip shapes. Sprinkle some olive oil, salt and garlic powder on them before putting them in the oven.
Set the oven at 350 degrees and check every couple minutes until the chips are slightly brown and crunchy. If you want your vegetable chips to be extra crunchy, rinse off the vegetables and dry them with paper towels prior to cooking.
These are great because they taste sweet and salty, like regular potato chips, but have more nutritional content. If your kid likes spicy food, sprinkle some cayenne on the chips before baking for an extra kick.
Baked Potato With Veggies
A baked potato by itself isn't a very nutritious snack. However, adding pumpkin, broccoli or chili baked beans to the center of the potato can add some extra nutrients.
Sprinkle low-fat cheese onto the broccoli and beans for pickier kids. If you choose pumpkin, you can add some cinnamon and a bit of sugar to enhance the naturally sweet flavor. Avoid butter and salt if you can.
Your local grocery store might have edamame hummus. If not, you can make your own at home with edamame, chick peas, tahini, olive oil and water. A serving size of two teaspoons of this delicious hummus has a single gram of sugar, two grams of protein, iron, vitamin C and calcium.
Have your kids dip carrot sticks, celery sticks, broccoli florets and crackers into this hummus for a fulfilling and nutritious snack. Keep in mind that pickier kids might not be willing to give hummus a try.
Mash up sweet potato, potato, pumpkin, corn and frozen peas. Shape this mix into patties. Sprinkle some salt, pepper and your kid's favorite spices on top. Bake in the oven for 8 to 12 minutes. No bread required!
Coleslaw is a surprisingly tasty snack. You can find different types of coleslaw at just about every grocery store. Just make sure you check the ingredients. Some processed coleslaw contains added sugar and excess fat.
Dice up some carrots, cucumber, rice noodles and bean sprouts. Roll them up in rice paper wrappers. Serve to your kids with sweet chili dip for extra flavor. To add extra protein, you can cook some pulled pork in a slow cooker and mix it in once it's cooked all the way through.
Ants on a Log
Place peanut butter and raisins or peanut butter on celery sticks for a quick and easy treat your kids will love.
Miniature Veggie Pizzas
Let's face it. Kids love pizza. But pizza doesn't have to be a bad thing – not if you make it yourself.
Top an English muffin with tomato paste, low-fat cheese, diced onion, diced green pepper, diced mushrooms, pepperoni and your kid's favorite pizza toppings. Pop them in the convection oven until the cheese is golden brown.
If you don't have a convection oven, you can put them under a broiler for a few minutes. Watch them very carefully or they will burn. These healthy veggie-based miniature pizzas taste amazing, so even the pickiest kids will love them.
Mushrooms are a great vegetable for kids because they have a very mild flavor. Cook them right and almost every kid will be willing to give them a shot.
With this recipe, tell your kids the mushroom is like a boat or pizza crust, holding all the toppings in. Add sliced tomatoes, herbs and shredded chicken to Portabello mushroom caps. Top them with a low-fat cheese and grill until golden brown. You can leave out the herbs and tomatoes for especially picky kids.
These vegetable snack recipes are easy to put together and perfect even for picky eaters. They're also a great way for you to get the nutrients and energy you need to push through your workouts.
If you're looking for an easy way to build muscle tone, give these 7 Go-To TRX Moves a try. They're the perfect way to burn fat and tone your arms and legs.
For some people, eating vegetables is pretty much torture. Vegetables have flavors and textures that can be pretty unappealing, especially depending on how you cook them.
But vegetables have so many positive health benefits that not eating them means missing out on essential nutrition. And you'd be surprised how much you may actually like a vegetable you've always hated if it's cooked in a different way.
September is Fruits & Vegetables: More Matters Month. That means it's the perfect time for you to try some new recipes to add some vegetables to your diet.
There are plenty of ways to make those carrots and broccoli and brussels sprouts taste great without sacrificing their nutritional value. Here are some chef secrets to cooking vegetables you'll actually want to eat.
1. Add Vinegar
Sometimes the flavor of the vegetable is what you can't stand. If this is the case, try adding some vinegar to your asparagus, carrots, or any other vegetables.
When we hear vinegar, we typically think of that strong, soured distilled vinegar. Doesn't sound like it would taste good, does it? But there are actually many different kinds of vinegar that each have a different flavor palate you might actually like.
Basalmic vinegar is a popular choice because it has a tart, fruity taste. Apple cider vinegar has a hint of sweet apple. Rice wine vinegar is probably the mildest vinegar and also has sweet undertones. Try different kinds and see what flavor you like best.
2. Roast Your Vegetables
Roasting is a healthy way to prepare your vegetables that also brings out their flavors. The dry heat of the oven creates an added depth of flavor because it caramelizes the natural sugars in vegetables.
A simple method for roasting vegetables is to cut them up into smaller pieces, drizzle them with olive oil, and then add salt and pepper. Roast for about 30 minutes on a baking sheet while turning them occasionally to keep them brown and tender.
3. Seasonings Can Make All The Difference
We've already discussed vinegar, but there's an endless list of seasonings that can transform vegetables into something you'll want to eat.
Adding herbs and spices can put more flavor in your vegetable dishes without adding extra calories. Some good pairing are ginger with carrots, garlic with green leafy vegetables, and basil and tomato.
There are no set rules for what seasonings work best with certain vegetables. Just try different flavor combinations and see what you like.
4. Blanch Vegetables For Extra Flavor
Blanching can take away the raw taste of most vegetables, including broccoli and cauliflower florets. And it doesn't take more than a minute.
Drop your vegetables into boiling water for 45 seconds and then drain before rinsing them with cold water. After rinsing and draining them one more time, they're ready for stir-fry, to be added to salads, or to use for dipping. Blanching vegetables also takes away the odor associated with hot veggies.
5. Healthy Fat Adds Flavor
Adding in a little healthy fat won't drive the calorie count of a salad too high and adds extra flavor. You can sautee vegetables in olive oil, or sprinkle on walnut or sesame oil after they've been steamed. You can also add nuts and seeds like sesame seeds, toasted pine nuts or finely chopped walnuts or pecans.
Ready to get in shape? Give my two-week at-home workouts a try.
If you usually shop at grocery stores for your fruits and vegetables, you have probably grown tired of buying the same items over and over again. It is time to try something new.
Head out to a local farmers market and you'll find all sorts of tasty fruits and vegetables, many of which you can't find at nearby grocery stores.
The Best Foods To Buy At Farmers Markets
Farmers' markets specialize in fresh and delicious produce. The primary advantage of shopping at these markets is that they provide access to fruits and vegetables that were recently harvested at nearby farms. In some instances, farmers bring items from the farm to the market on the day they are sold. It doesn't get any fresher or healthier than that.
In terms of specific foods you will find at farmers markets, be on the lookout for bell peppers, onions, zucchini, green beans, okra, bread and jellies. Each farmer brings something unique and tasty to the table. You will likely find fruits and vegetables of different sizes, shapes and prices compared to those sold at traditional grocery stores.
So be adventurous! Give some new items a chance. Whether it is an organic version of your favorite fruit or an item you have never tried before, you just might find that it pleases your palate.
Farmers Markets In The Amarillo Area
Amarillo and Canyon have several regular farmers markets for you to give a try. Head on out to the Golden Spread Farmers Market at 15th and Pecos in the Sunset Center Parking Lot to find a variety of produce. The produce is picked within one or two days of reaching the tables for sale. The market is open on Tuesdays, Thursdays and Saturdays from 7 a.m. until items are sold out.
Located at 130 S. Grand St., Harold's Farmers Market is open from 8 a.m. until 6 p.m. every day of the week but for Sunday. It's smaller than Golden Spread but is usually less crowded.
The Amarillo Community Market at 1000 S. Polk St. features over 150 local vendors. They feature an assortment of vegetables, herbs, jams, jellies, baked goods, cut flowers and even some arts and crafts. The market is open from June 10th through October 14th. Hours of operation are 9 a.m. to 1 p.m.
The Canyon Farmers Market is a mere 20-minute drive from the heart of Amarillo. This market is the largest in town, featuring over 40 vendors. Additionally, Amarillo's Zinnia bakery sales some of their gluten-free goods at the market. Located at the south side of the square in Canyon, the market is open every Saturday between 8 a.m. and Noon. It runs until October 8.
Ready To Eat Healthy This Summer?
Lose weight and feel better this summer by simply changing up your diet. What you eat has a huge impact on your overall wellbeing. Eating raw, organic veggies is a great place to start.
The Easter Bunny is headed to town, and he's bringing plenty of anticipation along with him. This spring holiday is usually all about chocolate and candy, but it doesn’t have to be. While the kids are in the backyard hunting for hidden eggs, head into the kitchen and whip up a light and healthy brunch to celebrate the holiday and offset some of the candy that’s floating around.
These 4 meal ideas are just the right amount of festive for your Easter brunch, and they won't cause that extra holiday weight gain.
This Easter staple isn’t normally on the healthy menu, but a minor indulgence during the holiday season is fine. Ham does pack a good amount of protein, but those with sodium sensitivities will want to go easy. High in sodium (and occasionally high in fat), ham, spiraled or fresh, shouldn’t be on the daily menu, but a slice during the Easter season is a good way to enjoy the protein option.
Frittatas are a great addition to any Easter brunch because you can pack them full of vegetables and sub out some of the egg yolks in favor of lower fat egg whites. To make your spring-inspired frittata pop, add asparagus, peppers, spinach and some Feta cheese. This delicious frittata will taste rich and indulgent, all while providing vitamin-rich vegetables.
There is no better way to usher in the springtime with a super light and refreshing fruit salad. Include strawberries, pineapple, grapes and cantaloupe into the mix. You can also add blueberries, blackberries, and kiwi into the salad to give it a bit more bite and kick. Add a dash of lemon juice to prevent browning and serve up the salad cold. Fruit salads feel like a special treat because of the sweet nature of fruit, but you won’t have the added calories and fat from candy.
Granola and Yogurt
Whether you craft parfaits ahead of time or create a make your own bar, granola and yogurt should be a brunch staple, on Easter or any given Sunday. To make your own "parfait bar,” place granola, berries and several different yogurt options in bowls and platters. Then allow your guests to build a parfait in a mason jar. Honey can be used as a natural sweetener for plain yogurt.
If you want to learn more about getting fit and eating right when Easter is finally over, give me a call. I can help you clean up your workout and your diet, so next Easter you’ll look and feel amazing.
'Tis the season for festive holiday cheer, and that means yummy cocktails! But what about your diet?
Sadly, many of the best holiday drinks are loaded with sugar and calories, ruining your fitness efforts of the past few months—or your good intentions for the new year.
5 Delicious Holiday Cocktails That Won’t Ruin Your Diet
Fortunately for cocktail lovers everywhere, we’ve found these tasty low-cal drinks and compiled them all into one place. Check out the five mixed drinks below.
1. Apple Cider Sangria
This dairy and gluten-free drink is perfect for those holiday parties. It’s a traditional favorite — with a kick. It consists of yummy ingredients like white wine, vodka, apple cider, cinnamon, honey, oranges, and pomegranate, to name a few.
If you’re on a gluten-free diet, this recipe lets you enjoy a decadent holiday cocktail with a little less guilt. You can even find gluten-free vodka to go along with it.
2. Rosemary Gin Fizz
Want a simple cocktail without a lot of fuss, or calories? Then this light beverage is just the ticket.
Made from a few natural ingredients (lemon, honey, gin, club soda, and rosemary), it’s a great option for whipping up at the last minute.
3. Pumpkin Spice Hot Buttered Rum
Love pumpkin spice everything but hate the idea of wasting tons of calories on a Starbucks? This rich buttered rum recipe gives you the delicious buttery taste you crave, but with a few less calories and fat.
Consisting of ingredients like apple cider, vanilla, honey, and (of course) pumpkin spice seasoning, this cocktail will make you want to curl up by the fire with a good book this season.
4. Red Wine Hot Chocolate
Red wine and hot chocolate? Give the traditional hot chocolate drink a kick with some heart-healthy red wine, and you’ll feel like you’re indulging... without actually hurting your diet.
Made from red wine, skim milk, and dark chocolate, this recipe is full of nutritional benefits even though it seems too decadent to be healthy.
5. Minty Dog Cocktail
If you’re more into minty drinks than sweet ones, then this three-ingredient cocktail may be right up your alley.
Made with waistline-beneficial grapefruit juice, gin, and mint sugar, the Minty Dog Cocktail is perfect for a no-fuss, crisp beverage when your holiday gathering starts to get a little too intense.
Already thinking about your New Year fitness goals? Sign up for Ralph Roberts' Train For Results online personal trainer program!
There's nothing quite like a hearty bowl of soup to warm you up when the temperatures turn cold. Better yet, you don't have to sacrifice your healthy eating habits for something that tastes so good.
The following soups not only taste like comfort food, they're packed with healthy ingredients that enable you to indulge without feeling guilty.
New England Chowder
If you love chowder but are concerned with the calories, this recipe from Good Housekeeping is for you. It's made with low-fat milk and potatoes to keep it rich and velvety. Better yet, it tastes so good you won't even realize that it's healthy.
This soup takes all of 20 minutes to prepare and will provide a piping-hot meal that's tastes a lot better than the canned stuff. This recipe from Good Housekeeping includes heart-healthy pumpkin seeds and protein-packed quinoa.
Slow-Cooker Tex-Mex Soup
Put this soup's ingredients in the slow cooker before you leave for work and then come home to a hearty, steamy pot of soup. The Good Housekeeping recipe is packed with 40 grams of protein.
Mushroom and Barley Soup
This warming mushroom and barley soup recipe from Shape Magazine consists of easy-to-find ingredients, including nutty grains of barley that give it a chewy texture. It's packed with vegetables to ensure that it remains a low-cal treat.
Savory Pumpkin and Sage Soup
Pumpkin is more than just material for a jack-o-lantern; it's also loaded with health benefits. This pumpkin and sage soup from Good Housekeeping has a silky, savory feel that's perfect for either a meal starter or as a main dish.
Chipotle Lentil Chili
There's nothing quite like a fiery chili during the winter months. This chili featured in Good Housekeeping fits the bill while being vegetarian and it's packed with 19 grams of protein (as well as 18 grams of fiber). It's prepared in a pressure cooker and will be ready in just 15 minutes.
Chicken, Zucchini, and Potato Soup
You won't have worry about not getting filled up with this hearty stew-like recipe from Shape Magazine, as it contains hefty chunks of chicken breast, potato, and zucchini. The medley of vegetables combined with a sprinkle of nutmeg make it as flavorful as it is filling. You can even add a tablespoon of Greek yogurt if you so desire.
Turkey Rice Soup
This Shape Magazine savory soup is a healthy way to utilize holiday leftovers. It combines frozen mixed vegetables with canned low-sodium chicken broth - which cuts down on prep time without sacrificing flavor.
Working with a personal trainer like Ralph Roberts will help you meet all of your fitness and wellness goals. Contact Ralph today to learn more about how can guide you on your journey to good health!
If you are looking for ways to eat right and stay fit, recognize you can't do it alone. The easiest way to obtain an answer is to ask someone in-the-know.
Thankfully, there are plenty of health food aficionados out there who are willing to share their knowledge. Here are some of my favorite nutrition blogs.
The world of nutrition is plagued by numerous myths, especially in the online realm. Nutrition Unplugged exists to dispel those myths and shed light on the truth. The blog also delves into the healthiest foods that are trending, the inside scoop on diet fads and other nutrition-related hot topics.
Sweet Potato Soul
Meat is quickly becoming more and more expensive. Those of us who live long enough might even see meat taxed out of our affordability range as governments look for ways to reduce water consumption (animals require massive amounts of water). Enter Sweet Potato Soul. This blog is hosted by vegan chef Jenne Claiborne. She provides readers with all sorts of scrumptious recipes that are completely void of dairy and meat.
Can You Stay for Dinner?
Owned and updated by Andie Mitchell, this health food blog is all about staying slim while enjoying tasty food. The blog is chock full of fantastic recipes and insightful posts about overcoming the challenges of dieting. Mitchell is well worth your respect as she has lost over 100 pounds and kept the weight off for years.
Healthy living does not have to be boring. This is the mantra of the Nutrition Wow blog. Composed by registered dietitian nutritionist (RDN) Dawn Jackson Blatner, it doles out all sorts of helpful nutrition advice that will help you decrease your weight without becoming obsessed with calorie counts. It features all sorts of delicious, wholesome recipes that your entire family will enjoy.
Eating healthy is only half the battle in your quest for a toned physique. The other half is exercise. Though most of us are finding ways to eat healthier, it is awfully difficult to develop the perfect workout routine and stick with it for the long-haul. Lean on Ralph Roberts Personal Training to build the body of your dreams. Try us out for free!
The number of people with food sensitivities is growing day-by-day. Though no one is exactly sure why food allergies are on the rise, these individuals have access to an ever-growing number of tasty meals that won't send them running to the bathroom. Let's take a look at some of the yummiest desserts that are dairy-free as well as gluten-free.
Amaretto Cocoa Cake
Though the official title of this recipe is Amaretto Chocolate Cream Cake, it does not contain traditional chocolate or cream. As a result, it is vegan and surprisingly tasty. It features amaretto for a nutty and savory flavor that will have you coming back for more. The crust uses pitted dates and raw almonds. The filling is made of cashews, raw cacao powder, coconut oil and a handful of other ingredients you probably have in your kitchen cupboards. You'll need a food processor, a cake tin and a spatula to make this delicious dessert.
These lovely little truffles look just as good as they taste. They aren't loaded with sugar yet they still hit the spot. If you have never made truffles, this is the perfect opportunity to enhance your baking skills. The best part is this recipe is loaded with protein-packed nuts so you won't feel too guilty about indulging.
Lemon Cashew Tarts
This is the perfect summer or autumn dessert. It won't weigh you down and it tastes quite refreshing. Furthermore, these lemon tarts look amazing. They're colorful, bright and cheery. The cream is primarily made with cashews, coconut nectar, coconut oil and lemon juice. The crust is a combination of dates, almonds, salt and vanilla extract. Click here for the full recipe.
Most people assume all brownies have eggs. Substitute in some gluten-free flour for this recipe and you'll have some amazing brownies for dessert. Or, grab a box of brownie mix from your local supermarket and substitute canned pumpkin puree for the eggs. That's all you'll need for vegan and gluten-free brownies.
Simply combine the brownie mix with a can of pumpkin puree in a large bowl, thoroughly mix them together and transfer the result to a brownie pan. Follow the brownie box's directions in terms of cooking temperature and time and you'll have ready-to-eat pumpkin brownies.
Once you treat yourself to one of the tasty desserts outlined above, your thoughts will likely shift to how you will burn off the fat. Ally with Ralph Roberts Training and you won't have to worry about shedding those extra pounds. Ralph will devise a workout regimen customized to suit your unique physical fitness needs and goals. Reach out today to learn more.
Wondering what healthy foods you should always have on hand! Print off Ralph Roberts Training's Grocery List! *Adjust to fit your diet.
If you're looking for low-calorie breakfast ideas, you're not alone. From waffles to pancakes, sugary cereals and beyond, breakfast foods are usually stuffed with calories. Don't fret. We've come to your rescue with seven breakfasts, 350 calories or less.
1. Breakfast Kebabs
Kebabs aren't strictly limited to dinners. With the right ingredients, you can make a tasty breakfast on a stick, courtesy of Rachael Ray. Gather these ingredients:
6 cherry tomatoes
Half an avocado (cubed)
½ teaspoon salt
5 balls of bocconcini
3 teaspoons chopped cilantro
Combine the eggs along with the salt and a tablespoon of cold water in a bowl. Heat the eggs in a skillet, cover and allow them to cook to a firm texture. This should take about two minutes. Slice the egg mixture into strips. Build your skewers with the egg strips, cubed avocado, cheese and tomatoes. Add the cilantro to top off the breakfast kebabs.
2. Green Egg and Hamwich
Green eggs and ham isn't just a kids' book. In sandwich form, it is a low-calorie breakfast for health-conscious adults. Here's what you'll need for this Rachael Ray treat:
1 ounce baked ham
1 split and toasted challah roll
5 teaspoons grated asiago
4 chopped basil leaves
4 chopped tarragon leaves
Whisk the egg, tarragon and basil in a bowl. Add the mix to a skillet and cook with a medium flame. Put the ham on the skillet and cook it for a full minute on each side. Let the cheese melt on the ham after flipping it. Move the ham and egg to the roll.
3. Cheesy Tomato and Bacon Strata
This tasty breakfast dish from Rachael Ray looks extravagant, but can be whipped up fast. Gather these ingredients:
2 cups unsweetened milk
8 slices of bread cubed into 1-inch pieces
4 ounces diced turkey
1 cup grape tomatoes (halved)
1 tablespoon butter
10 ounces baby spinach
8 slices bacon
1 cup shredded cheddar cheese
Melt the butter in a skillet. Add the spinach and let it wilt. Grease a baking dish. Place half the bread in the dish. Place the turkey, cheese, tomatoes and half the spinach on top in a layered format. Whisk the eggs and milk in a bowl. Pour this mix on the bread and sprinkle in the bacon. Cook at 400 degrees for an hour.
4. Banana Smoothie
This smoothie has a mere 172 calories. It only takes a few minutes to make. You'll need half a banana, 5 ounces of non-fat yogurt and 1/3 cup of non-fat milk.
Peel the banana and add it along with the yogurt to the blender. Blend in the milk toward the end. Incorporate berries if desired.
5. Spinach Feta Breakfast
This breakfast is delicious, yet it only has 227 calories. Gather these ingredients:
1 ounce milk
1 cup chopped onion
1 minced garlic clove
2 ounces feta cheese
½ teaspoon garlic powder
2 cups baby spinach
Cook the garlic and onion over medium heat for a few minutes. Add in the spinach and cook for two more minutes. Whisk the eggs and milk as the spinach cooks. Add the egg mixture to the skillet and cook on medium-low. Wait a minute before stirring in the rest of the ingredients.
6. Vegetable Omelet
This 132-calorie breakfast is absolutely scrumptious.
You'll need four eggs, a cup of peppers, a cup of onions, a handful of black olives, a dab of low-fat margarine and half a cup of mushrooms. Slice the vegetables, beat the eggs and melt the margarine. Fry the vegetables in a pan. Once they are tender add the egg mix. Cook until done and serve.
7. Breakfast Veggie Frittatas
These miniature frittatas have just 71 calories per serving.
You'll need five eggs, a tablespoon of low-fat milk, two cups chopped broccoli, one ounce of goat cheese and a cup of diced tomatoes. Mix the milk, eggs, chopped veggies and goat cheese. Put this mixture into muffin tins that are pre-coated with cooking spray. Bake the frittatas for 15 minutes at 350 degrees.
If you need help getting into shape and staying on track with your diet, contact Ralph Roberts Training. We'll customize a workout regimen and nutrition plan that suits your individual health and fitness goals.
Like Ralph on FACEBOOK
Get daily motivational quotes and quick workouts to help you reach your goals.