Coconut flour seems to be all the rage these days and for good reason. It’s a flour that is made from fresh coconut meat and ground into a fine flour. It’s incredibly high in dietary fiber, more than any other flour in fact. It’s also gluten free, low in carbohydrate, which in combination with the high fiber content assists with keeping your blood sugar stable and the increased feeling of satiety.

I’ve been on quite the oatmeal kick these days but had a dream one night of light and fluffy blueberry pancakes (thank you pregnancy brain) and when I awoke the next day, I had to have some. Now as much as I would love to drive to my local Ihop for a fat stack of pancakes but take a look at what it’ll set me back as far as nutritional content:

Directly from Ihops website for Blueberry Pancakes for a stack of 4
Calories 690
Calories from Fat 150
Total Fat (g) 17
Saturated Fat (g) 5
Trans Fat (g) 1
Cholesterol (mg) 80
Sodium (mg) 2110
Carbohydrate (g) 118
Fiber (g) 8
Sugar (g) 37
Protein (g) 18

Talk about spiked blood sugar and needing a nap afterward. No thanks! Not to mention you’ll probably be hungry an hour later. So here are the ingredients you’ll need for delicious coconut flour blueberry pancakes:

1/4 cup coconut flour
1/2 cup milk of your choice (I used my flax milk)
2 large eggs
1/2 tablespoon of honey or maple syrup
1/2 tsp pure vanilla extract
1/4 tsp baking soda
pinch of salt
Blueberries are not currently in season so I used 3 tablespoons of frozen blueberries.

Preparation:

Place your pan or griddle on a medium low heat and spray with a generous amount of a non stick cooking spray.

In a bowl, combine the dry ingredients first and mix. To the dry ingredients add the wet (milk, eggs, honey, & vanilla) and whisk until all of the lumps in the batter are gone. Now mix in your blueberries and stir gently.

I use a large spoon and take about 2 tablespoons of the batter to create large medallion sized pancakes. Allow to cook for about 1-2 minutes on each side or until cooked all the way through the middle.

This will yield about 8 pancakes! Perfect for a single serve size or for your kiddos however this recipe can easily be doubled or tripled!

I topped my pancakes with full fat Greek yogurt (plain) that I sweetened with about 3/4 of a tablespoon of maple syrup and topped it with crushed walnuts for some brain boosting omega-3’s. Top yours however you’d like or even switch up your fruit and use diced apples, strawberries or raspberries. I even made these for my nephews when they were visiting and they totally loved them. Bon apetit!!!

Nutrition Facts
1 Serving = the entire stack of medallions (does not include toppings)
Amount Per Serving
Calories 302
Total Fat 15 g
Saturated Fat 7 g
Polyunsaturated Fat 4 g
Monounsaturated Fat 3 g
Cholesterol 372 mg
Sodium 557 mg
Potassium 162 mg
Total Carbohydrate 22 g
Dietary Fiber 11 g
Sugars 6 g
Protein 17 g

The post Coconut Flour Pancakes – Healthy Breakfast Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Rolled oats are a food that I always have available in my kitchen. I bake with them, add it to smoothies, and most often eat a bowl for a hearty fiber packed breakfast. Oats have a trace amount of gluten which is caused mostly by cross contamination with wheat either out in the field or during packaging if processed in a facility that also handles wheat, barley, and rye. You can however, like myself, purchase gluten free oats. I buy mine at Trader Joe’s but I’ve also seen them at my regular grocery store. Rolled Oats are fantastic for a myriad of reasons as evidenced below and I encourage you to experiment with flavors and add-ins and you’ll become a lover of oats just like me!

Now, because I exercise often and to up the nutrition profile of my morning bowl of oats, I add in some protein. Oats naturally have 5g of protein per 1/2 cup but I up the ante and this is completely optional. I’m going to go through my morning routine and show you how I make my protein rolled oats on the stove in less than 5 minutes. Now this is my “recipe” so to speak but you can add whatever you want!

I heat my stove to a medium high and in a saucepan add 1/2 a cup of rolled oats along with 1 cup of liquid, I use 1/2 cup water with 1/2 cup (flax) milk. Next I add my add-ins, so here is 1/2 of a scoop of vanilla protein powder, 1/2 tbsp of chia seeds, 1/4 tsp ground cinnamon, and 1/4 tsp of pure vanilla extract.

**Note: if using a full scoop of protein, add about 1/4 cup of additional liquid to prevent it from becoming too thick! Unless that is, you like it that way.

Once you put in your ingredients, stir, stir, stir until everything is well combined.

If you need or prefer a bit more sweetness feel free to throw in a bit of stevia or maple syrup. After about 2 minutes or so your oats may be bubbling a bit however don’t bring it to a full boil. I allow mine to come to a low boil for about 2 minutes before removing it from the heat.

Once bubbling for about 2-3 minutes, remove your oats from the heat and pour into a bowl. Because I used chia seeds, the seeds have expanded and have absorbed some of the liquid.

Now comes the fun part! Add whatever you want on top of your oats. I added 1/2 of a banana that I’ve sliced, 1/2 of tablespoon of almond butter, chopped walnuts,  about a tablespoon of hemp seeds, and a sprinkling of shredded coconut. Breakfast full of fiber, protein, and healthy fats is served! Talk about staying energized through the morning.

Nutrition Facts for photographed oatmeal to include add-ins!
1 Serving
Amount Per Serving
Calories 370
Total Fat 15 g
Saturated Fat 2 g
Polyunsaturated Fat 3 g
Monounsaturated Fat 3.5 g
Total Carbohydrate 43 g
Dietary Fiber 9 g
Sugars 6 g
Protein 19 g

The post Stovetop Protein Rolled Oats – Healthy Oatmeal Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

It’s summer time and blueberries are in season and incredibly cheap right now! I always buy organic berries but keep in mind that when “in season”, the price drops. This is great because although the price may be lower, the flavor of the berries is incredibly sweet and the nutrition value skyrockets! It’s a win-win situation.

So being I had a surplus of blueberries on hand, I decided to make a breakfast loaf of some sort. One that would be a sweet pairing with a side of eggs or a protein smoothie in the morning to break that overnight fast, so I made a blueberry breakfast loaf. This loaf is slow digesting carbohydrates, healthy fats, and antioxidants from the blueberries.

Here are the ingredients you’ll need for your healthy breakfast loaf:

1 cup oat flour (I use gluten free)
1 cup organic blueberries
1/4 cup unsweetened shredded coconut
1/4 cup + 2 tablespoons of baking stevia (measures same as sugar)
1/2 cup melted coconut oil
1/4 cup sliced almonds (optional)
2 tablespoons coconut sugar
1 large egg
1 tsp baking powder
1 tsp vanilla extract
1/2 tsp pink salt

Preparation:
Preheat your oven to 350 degrees. In a bowl combine the dry ingredients together and whisk  until completely combined, set aside.

In a separate bowl, whisk together the melted coconut oil and egg until well blended. Add the dry ingredients to the wet ingredients a little at a time stirring the entire time. Once the batter is blended, slowly fold in the blueberries and sliced almonds.

Spray a loaf pan with non stick cooking spray or grease with coconut oil and add the batter to pan. Bake until the center is set, about 30 minutes or until toothpick inserted comes out clean. Cool completely and cut into 12 squares.

Nutrition Facts
12 Servings
Amount Per Serving
Calories 140
Total Fat 11 g
Saturated Fat 8.1 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 0.7 g
Total Carbohydrate 9 g
Dietary Fiber 1 g
Sugars 3 g
Protein 2 g

The post Blueberry Coconut Breakfast Loaf – Healthy Breakfast Bread Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Coach Kozak and I participated in one of my favorite past times yesterday…..going to Sprouts Farmer’s Market! Now I know what you’re thinking, “who likes going to the grocery store?!”, but I have to drive 30 minutes to get to one and they sell things I can’t always get at my regular grocery store and they’re cheaper than Whole Foods.

I really went because I needed some fresh produce and I really wanted to check out the one in Houston as I haven’t been to Sprouts since we moved. Upon walking in, they had a glorious display of organic fruits and veggies and I was immediately drawn to the raspberries!

You may or may not know this but raspberries are a powerful and mighty berry! They’re composed of 85% water and because of their fiber content, are great for people who are trying to manage Type 2 Diabetes, lose weight, and lower their cholesterol. In addition, raspberries are FULL of antioxidants as well as Vitamin C which help combat arthritis, age-related memory loss, and will help you maintain healthy skin and hair. Just one cup of raspberries holds 44% of your RDV of vitamin C, has 7g of fiber and is 52 calories. BOOM!

I enjoy switching up my breakfast. In fact, so much so, I think about what I’ll be making for breakfast before my feet even hit the floor. I literally dream about food. So today as a sweet side with my scrambled egg and flax toast, I made a deliciously delightful Raspberry Lemon Fruit Salad. Isn’t it pretty?

Here are the ingredients you’ll need for your healthy raspberry breakfast:

1/2 cup yogurt of your choice (I used plain Greek yogurt)
1/2 cup fresh organic raspberries
1/2 tbsp fresh lemon juice
1 1/2 tsp natural raspberry jam
1 tsp honey
1 tsp fresh mint (I didn’t have any today but this recipe is begging for it! :-))
1/2 tsp lemon zest
Sliced almonds for garnish

In a bowl, mix together the plain yogurt and raspberry jam and set aside. Please select jams and jelly’s with NO ADDED SUGAR when possible.

Next, mix together the fresh raspberries, fresh lemon juice, lemon zest, honey, & mint.

You’ll then top the yogurt mixture with the raspberry mixture and top it with whatever garnish you’d like. I used sliced almonds.

Now of course I used my organic Greek yogurt but this can easily be made vegan/dairy free if you substitute the yogurt with a coconut yogurt or any other dairy free yogurt.

I loved this for breakfast because it’s fresh, full of healthy antioxidants and fiber, and just plain delicious.

Nutrition Facts
1 Serving
Amount Per Serving
Calories 152
Total Fat 0.3 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 25 g
Dietary Fiber 4 g
Sugars 11 g
Protein 12 g

The post Raspberry Lemon Fruit Salad appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

I recall back in my not so fit days that when I’d sometimes order pizza, I’d usually always have leftovers. Those were obviously my pre Coach Kozak days because I never have leftovers now however back then, my takeout pizza was always a tasty breakfast treat, totally healthy I know. So I had a thought recently, why don’t we just take our favorite healthy breakfast foods and put them in pizza form!?

Here we have for you an incredibly tasty and healthy breakfast pizza! Best part is that you can totally have fun with your toppings and get the kiddos involved. Here are the ingredients you’ll need for my version of breakfast pizza:

1 sprouted grain tortilla or tortilla/wrap of your choice
1 egg + 1 egg white (can be omitted by my vegan friends)
2 chopped breakfast turkey patties (can be omitted by my vegan friends)
1/2 cup spinach
1/4 cup button mushrooms
3 tbsp shredded pepper jack cheese
2 tbsp sliced onion
1.5 tbsp pasta sauce of your choice

Preparation

Preheat your oven to 450 degrees and once heated, place your tortilla in the oven for 3-4 minutes allowing it to crisp on the edges. Remove.

Next you’ll place your pasta sauce (I used a pesto) and layer your spinach on top of your sauce. Next, I already precooked my eggs and turkey patties and you’ll layer the eggs followed by your additional protein should you choose. You’ll then lastly add your mushrooms and onions followed by a few sprinkles of cheese. Bake for 10-12 minutes…

Once your pizza is ready, the cheese will be melted and bubbly! Now I used a vegan cheese so it doesn’t quite melt the way dairy cheese does or at least this particular brand didn’t but I must say, this breakfast pizza is great anytime of the day!

Nutrition Facts reflect usage of large tortilla. Adjust accordingly if utilizing taco sized tortillas.
1 Serving
Amount Per Serving
Calories 447
Total Fat 21.0 g
Saturated Fat 5.1 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 2.6 g
Total Carbohydrate 30.6 g
Dietary Fiber 6.4 g
Sugars 2.6 g
Protein 33.0 g

The post Healthy Breakfast Pizza – Vegan Friendly Breakfast Pizza appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Sometimes I crave a fast, sweet, and incredibly warm breakfast. That being said, I have to make sure that I’m getting the protein and good carbohydrates that I need to power me through my morning. Today, I made a fantastic blueberry banana bread oatmeal topped with sweet Greek yogurt. It was silky, filling and I thought I was eating dessert for breakfast and believe me that’s never a bad thing.

This healthy oatmeal recipe is high in fiber, protein, and with the addition of chia we also get some Omega-3 fatty acids. Here is what you’ll need for your banana bread oatmeal:

1/2 a banana mashed
1/3 cup rolled oats ( I use gluten free oats)
1/3 cup + 1 tbsp milk of your choice
3 tbsp plain Greek yogurt
2 tbsp fresh blueberries
1 tbsp vanilla protein powder
1 tsp chia seeds
2 tsp Stevia or sweetener of your choice
1/4 tsp vanilla extract

Preparation: in a microwave safe bowl, mash the banana and add oats, 1/3 cup of milk, chia seeds, 1 tsp of Stevia, vanilla extract and mix until well combined. Microwave on high for 2 minutes.

While that cooks, combine Greek yogurt, 1 tsp of Stevia, and fold in blueberries. Set aside.

Once oats are done, add 1 tbsp of milk and add the protein powder and mix until protein powder is mixed well in the oatmeal. Dollop the Greek yogurt on top of your oatmeal and dig in!

Nutrition Facts
1 Serving
Calories 260.3
Total Fat 5.1 g
Saturated Fat 0.1 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 0.7 g
Total Carbohydrate 40.8 g
Dietary Fiber 6.8 g
Sugars 13.6 g
Protein 16.5 g

The post Blueberry Banana Bread Oatmeal – Healthy Breakfast Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

There are so many variations of the protein pancake that I just can’t seem to get enough of. It’s easy and low calorie in comparison to what you find at your local IHOP or diner and jam packed full of protein!

So I often get questioned on whether or not protein powder can be omitted in my protein pancake recipes and the answer is always yes by simply swapping the powder for flour but why would you want to do that?

By consuming a high protein breakfast you accomplish quite a few of your dietary needs such as helping you meet your daily protein requirement, increasing satiety, and reducing mid-morning hunger. This in turn will help you stave off those cravings for junky foods later in the day.

Starting your day with this type of breakfast can help you on your weight loss journey or stay on track if you’re already in maintenance mode. Not to mention, it fits nicely into the HASfit meal plan.

On the menu this morning, Apple Cinnamon Protein Pancakes! Because who doesn’t love the combination of cinnamon and apple?! Cinnamon is a fantastic spice that helps control your blood sugar so you’re not spiking out of control and apple is a great source of fiber helping you feel full. I got a FAB deal at Whole Foods yesterday for my Sunwarrior Protein Powder and was excited to get cookin’!

Here are the ingredients you’ll need for your healthy pancake recipe:

1/4 cup of gluten free oat flour (rolled oats pulsed into a flour)
1 scoop of vanilla protein powder of your choice
2 tbsp milk of your choice (I used unsweetened almond milk)
2 tbsp unsweetened apple sauce
2 egg whites (6 tbsp)
1 tbsp ground flax
1/2 tsp ground cinnamon
1/2 of a small apple (I used a Gala apple)

To begin, take your beautiful apple…

Cut it in half and peel it like so..

Take that half and half it. You’ll then take one of the 1/4 pieces and chop it up, set it aside. Next, combine all of your dry ingredients and mix them together.

Then add in the wet ingredients and mix until well combined. Once that’s done, mix in your chopped apple.

On your stove, take a skillet and place it on a medium high heat spraying it with a non stick cooking spray. Add your batter to the hot skillet and cook on either side for approximately 1 minute.

Continue cooking until all the batter is gone and make the pancakes any size you’d like! I made three medium sized pancakes, topped them with the other 1/4 apple and sprinkled on more cinnamon.

I then drizzled about a tablespoon of pure organic maple syrup on top for more deliciousness but you can also use honey!

It was so dang yummy, I just may have to have breakfast for dinner! 🙂

Nutrition Facts
1 Serving
Amount Per Serving
Calories 294
Total Fat 6.2 g
Saturated Fat 0.1 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 0.5 g
Total Carbohydrate 37.1 g
Dietary Fiber 9 g
Sugars 15 g
Protein 28 g

The post Apple Cinnamon Protein Pancakes – High Protein Breakfast Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Who’d a thought making a super thick smoothie would taste so much better eating it with a spoon?! Sometimes I like to trick myself into thinking I’m eating a creamy Frosty from Wendy’s minus the sugar, calories, and bloat.

This smoothie bowl is going to provide you with the protein, fiber, omega-3’s, and vitamins you need to start your day off on the right foot or even just as a mid afternoon snack!

What you’ll need for your healthy green smoothie bowl:

½ frozen banana
½ cup Greek yogurt
¼ cup milk of your choice (I used unsweetened almond milk)
1 tbsp chia seeds
¼ tsp vanilla extract
Handful of spinach (about 1 cup)
Scoop of vanilla protein powder
Stevia to taste if desired
3-4 ice cubes

Using a high powdered blender or even food processor, blend until well combined. Mixture will be thick and top with chopped walnuts or almonds, goji berries or any other dried berry your heart desires and shredded coconut! Best of all, this recipe can be doubled or even tripled to serve more people because let’s face it….they’re all going to want their own. 🙂

YUM!!

 

Amount Per Serving
Calories 300.2
Total Fat 7.9 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 34.0 g
Dietary Fiber 12.5 g
Sugars 13.2 g
Protein 26.1 g

The post Lean Green Breakfast Smoothie Bowl appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

For a couple of weeks now, eggs have been my go-to breakfast. Now that I feel that I’ve mastered the sunny side up egg, I love making it because it’s so easy and I love the health benefits that eating eggs bring such as protein and omega-3 fatty acids. Eggs are also high in sulfur, an essential nutrient that helps with everything from vitamin B absorption to liver function. But sulfur is also necessary for the production of collagen and keratin, which help create and maintain shiny hair, strong nails and glowing skin.

So to make this healthy egg recipe you will need a skillet, non-stick cooking spray or coconut oil, and of course eggs. By solely using non-stick cooking spray, not oil and butter in the traditional method of cooking sunny side up eggs, we’re cutting calories and saturated fat!

I begin by heating up the skillet on a medium high heat and spray with the non-stick cooking spray. 

To begin, break the egg into the hot skillet (if it begins to bubble, lower the heat).

After about 1 minute, I reduce the heat to a medium low and cover my egg as to allow the moisture to cook the egg. I do not put any salt or pepper on the egg as to not remove any moisture during the cooking process.

I then allow the egg to cook for 5-6 minutes on the low heat, still covered until the desired consistency is reached. I check the egg my slowly rotating the pan and if the egg white is no longer runny, I remove my egg from the heat. I then sprinkle pepper on top and of course salt is optional but I usually skip it.

And it’s just that easy! I like to enjoy my “fried” egg on a piece of sprouted grain toast with a smear of cottage cheese or avocado and a thin bed of spinach.

I’ll even pair it with a side of fruit or half a cup of Greek yogurt for my morning probiotics and more protein!

Nutrition Facts for the picture above (cottage cheese)
1 Serving
Amount Per Serving
Calories 176.0
Total Fat 5.2 g
Saturated Fat 1.3 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.1 g
Total Carbohydrate 16.8 g
Dietary Fiber 3.2 g
Sugars 2.1 g
Protein 13.6 g

The post Easy Sunny Side Up Egg appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

So a few weeks ago on my Instagram, I shared a coupon purchase of Hemp Protein powder that I scored and my excitement as a result. I’ve been wanting to try Hemp Protein powder because of the incredible health benefits offered. According to Navitas Naturals website, “Hemp Powder is 50% protein, and it is protein in an easy-to-digest form. It is also a healthy source of dietary fiber, chlorophyll, and minerals including magnesium, iron, zinc and potassium.” I mean, can it get any better than that?!

So I craved pancakes this morning and trotted downstairs to whip some up, and they were yummy!

Here’s what you’ll need for your protein medallion pancakes and peanut butter fluff:

1/4 cup Hemp Protein Powder or any protein powder you may have on hand
1/4 cup oat flour or another flour of your preference
3 tbsp milk (I used almond)
2 egg whites
2 tbsp mashed ripe banana or unsweetened apple sauce
1 tsp baking powder
1 tbsp stevia

For the fluff:
1/4 cup of plain Greek yogurt
1/4 cup of cottage cheese
1 tbsp PB2 powdered peanut butter
1 tbsp natural peanut butter
1-2 tsp of stevia

For the fluff, combine all of the ingredients in a food processor to smooth out the cottage cheese or you can simply mix it by hand, that’s up to you. Set aside.

For the pancakes, combine the ingredients in a food processor or by hand which is what I did until a batter is formed. It will appear a little thin but that’s ok! On a medium heat, melt about 1 tsp of coconut oil and take 2 tablespoons of the batter and form small medallions. I did mine two at a time. Cook on either side for 30 – 45 seconds. In all, I was able to make 6 pancake medallions.

Once done, I smeared about 1/2 a tablespoon of the fluff on the pancakes and placed thinly sliced bananas on top (I had leftover fluff). Topped off with sliced almonds and ground cinnamon for a nutritious protein packed breakfast!

Nutrition Facts per Medallion
6 Servings
Amount Per Serving
Calories 43.7
Total Fat 1.0 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 0.1 g
Total Carbohydrate 5.6 g
Dietary Fiber 2.3 g
Sugars 0.9 g
Protein 5.0 g

Nutrition Facts for the Peanut Butter Fluff
6 Servings
Amount Per Serving
Calories 31.7
Total Fat 1.7 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 1.7 g
Dietary Fiber 0.4 g
Sugars 0.9 g
Protein 3.0 g

The post Protein Medallion Pancakes with Peanut Butter Fluff appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.