Recipes

Almond Pancakes

Thanks to a dear friend and client, we have a great recipe for pancakes made with almond flour and and whole wheat flour.  Mix together:  1 teaspoon of baking powder; 1/2 teaspoon of salt; 1 cup of almond flour (also called almond meal); 1/2 cup of whole wheat flour; 1 tablespoon of sugar (the recipe calls for 2 tablespoons of sugar, and I have made these with no added sugar--still quite good); 2 eggs; 1 heaping tablespoon of non-fat, plain greek yogurt; 1/2 cup of non-fat milk;  and 1 teaspoon of vanilla.  Add extra flower if too thin or more milk if too thick.

 

These pancakes have been kid tested and approved.  I do, however, urge you to skip the maple syrup--perhaps add blueberries to the mix instead!  Let us know how these go over in your house.  Enjoy!

Dinner Recipe Ideas

One of our recent blogs focussed on cooking and provided some additional resources for healthy recipes.  See CHAT (Cooking).  Rather than reprint that whole blog here, I am pulling out a couple of recipes I've particularly enjoyed (because they taste good and are easy to cook).  For instance, you can try a favorite Canyon Ranch salmon dish--Salmon with Blueberry Mango Salsa.  (I used Agave Nectar rather than evaporated cane juice, which I couldn't find.)

 

I also love Chicken Souvlaki from Real Simple Magazine--using a tortilla with at least 5 grams of fiber per serving.  I've also recently made Quick Lamb Kofta with Harissa Yogurt Sauce, from Cooking Light Magazine.  There, I cooked fresh basmati rice for my children (rather than the boil-in-bag variety) and used nonfat Greek yogurt rather than 2%.

 

 

I just tried a couple of new recipes.  Scallops with Wilted Spinach, Grapefruit & Mint.  Try also: Creamy Broccoli Soup.  I would suggest skipping the bagel chips with the soup!  Another terrific soup is Canyon Ranch's Ajiaco Soup.

 

Keep checking back, as I am going to try to add on whenever I find something you may like.

Breakfast

The importance of eating a healthy breakfast has plenty of backing in science.  See, e.g., Myths and Realities: Is Breakfast the Most Important Meal of the Day.  Rather than eating one of those scones or muffins with your morning java, why don't you try some unsweetened oatmeal or oat bran mixed with some nut butter or cooked with nonfat milk?  If you just have to have cold cereal or toast, we look for cereals and breads made with whole grains and containing at least 5 grams of fiber per serving.  We combine that too with some kind of quality protein (e.g., an egg-white omelette, natural nut butter, nonfat milk or soy milk, or nonfat yogurt).  Fruit, non-fat yogurt, and a bit of granola or a handful of almonds will do the trick too!  We also love the suggestion in the book Younger Next Year that you start drinking your daily supply of water as soon as you wake up in the morning! 

Snacks

Here are some of our suggestions:

· Hummus and cucumber;

· 1/4 cup (measured) of Bola Granola (See Java Picks);

· ½ avocado (perhaps mixed with salsa or fresh crabmeat or even nonfat Greek yogurt to make a dip for fresh veggies);

· ½ sweet potato (try adding that nonfat Greek yogurt again);

· 1 Veggie Burger on an Arnold Select Whole Wheat Sandwich Thin (See Java Picks);

· 1/4 cup of nuts (e.g., almonds, peanuts, pistachio's, walnuts--no added sugar);

· 1 Tablespoon of Natural Peanut Butter (See Java Picks) and apple or banana;

· Oatmeal or Oat Bran with 1 Tablespoon of Almond Butter (See Java Picks);

· Nonfat cottage cheese with fresh fruit;

· Nonfat yogurt smoothie (just some nonfat Greek or Cascade Fresh yogurt and fresh fruit) (count the quantities);

· Smoothie of fruit, soy milk (or skim milk or almond milk), and ice;

· 1/2 avocado, 2-3 ounces of fresh crabmeat (or shrimp), diced mango, dash of lime juice;

· Lean, uncured ham and melon;

· Turkey roll-up (Take any uncured sliced meat and roll it around fresh vegetables and, perhaps, hummus or that avocado dip.)

 

Try thinking of some new combinations as well.  Cottage cheese with some fruit and peanuts is nice.  Add hummus or Greek yogurt, rather than mayonnaise, to tuna, chicken salad, or egg salad.  The other day, I made a chicken salad with rotisserie chicken, yogurt, walnuts, apple and a bit of avocado on the top.  The original recipe also called for some celery, dijon mustard and red wine vinegar.  Old combinations work as well--shrimp cocktail or a deviled egg!

 

Real Simple Magazine also put together a great list of suggested snacks.  (We like to add a bit of low-fat protein, where needed.)

 

 

 

 

 

EAT - Recipes

We encourage a varied diet consisting of low-fat protein, complex (high-fiber, low glycemic index) carbohydrates, and heart-healthy fats.  The more colors on your plate, the better!  See Eat Yourself Healthy (advising that we “{e}at the rainbow” to increase the antioxidant count in our diet).  (If you are really starting from scratch, we strongly urge you to meet with a registered dietitian or nutritionist to sort out what is best for your body and your goals!)

 

If you are looking for some new recipes, the Mayo Clinic has all kinds of recipes and useful information on their website.

 

We also recommend Clean Eating Magazine and Whole Living Magazine.  Their web sites have a number of interesting recipes, with nutritional information.

You should also have a look at the Canyon Ranch web site.  Better yet, save up your money and visit Canyon Ranch yourself!!

 

We will post additional (and possibly even original) recipes from time-to-time.  In the meantime, here are some simple suggestions we’ve been enjoying:

All material provided on the Java Fitness web site is provided for informational or educational purposes only. You should not rely on this information as a substitute for, nor does it replace, consultation with and advice by your physician or other personal health-care professional.  Please consult with your physician before undertaking any exercise or weight-loss program.