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BTFit Recipe: Mexican Quinoa Bowl

Mexican Quinoa Bowl

Skip the extra calories and fat from Taco Bell and Chipotle this weekend and instead try our Mexican Quinoa Bowl.  Quinoa…you might be wondering what this is and how you pronounce it??  Quinoa, pronounced “KEEN-wah,” looks like a grain, but is technically a seed that is high in protein and fiber.  It is prepared like rice and other grains and can be used in place of rice in some recipes.  We love it because it offers a nice substitute for brown rice and packs more protein than any other whole grain.  Try it…we promise you won’t be disappointed!

Quinoa Bowl

Servings: 1 Bowl

Ingredients:

4 ounces cooked Lean Ground Turkey Meat (93/7%)
½ cup Quinoa, cooked (Brown Rice can be substituted)
2 tablespoon Black Beans (Low Sodium)
¼ cup Cherry Tomatoes, halved
¼ cup Green Pepper, chopped
1 tablespoon Red Onion, chopped
1 tablespoon Cilantro, chopped
¼ Avocado, cubed
1 tablespoon Salsa

Preparation:

Combine all ingredients and enjoy…it’s that easy!

Nutrition :

376 Calories / 16g Fat / 188mg Sodium / 37g Carbohydrates / 4g Sugar / 9g Fiber / 24 g Protein

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BTFit Recipe: Stuffed Peppers

Stuffed Peppers

Stuffed Peppers

What we love about this recipe…

These peppers are stuffed with nutrients…lean protein, whole grains and lots of veggies!  Feel free to get creative when you make your stuffed peppers…try adding black beans, chicken breast and even salsa to mix it up a bit.

Servings: 2

Ingredients:

2 Red Peppers, halved vertically
½ lb Lean Ground Turkey Meat (93/7%)
¼ Sweet Onion, chopped
2-4 Garlic Cloves, chopped
2 cups Spinach, chopped
½ tsp Mrs. Dash Garlic & Herb
1 tbsp Grated Parmesan Cheese
¾ cup *Quinoa, cooked
1/4 cup Reduced Fat Italian Blend Shredded Cheese

*Quinoa can be found in most grocery stores.  If you can’t find it or are not a fan of quinoa you can substitute brown rice.

Preparation

Heat oven to 350 degrees.
Cut peppers in half vertically, remove seeds, rinse and dry with a paper towel.
Heat a non-stick skillet over medium heat.
Add onion to skillet and cook for 2 minutes.  Add garlic and cook for another minute.
Add ground turkey meat to skillet and cook until meat is no longer pink.
Remove from skillet and place contents in a large bowl.
Add all remaining ingredients except the shredded cheese.
Stuff peppers with meat mixture and top each pepper half with 1 tbsp shredded cheese.
Bake for 30-40 minutes (until peppers are tender).

Nutrition: 1 Whole Pepper

334 Calories / 7g Fat / 264mg Sodium / 30g Carbohydrates / 6g Fiber / 8g Sugar / 38g Protein

*Nutrition Facts do not include Garlic Bread as pictured above.

 

BTFit Recipe: Super Food Salad


Super Food Salad

Superfoods


Spring has sprung!  We are loving this beautiful weather, which has inspired this refreshing salad.  You get a little bit of everything…sweet, salty and crunch!  AND it’s loaded with super foods including spinach, blueberries, red peppers, walnuts and avocado that provide our bodies with a ton of nutrients needed to lead a healthier lifestyle!

Servings: 1 Salad

Ingredients:

3 cups Baby Spinach
2 ounces Chicken Breast, cooked and cubed
¼ cup Blueberries
¼ cup Red Pepper, chopped
¼ cup Cucumber, chopped
2 tbsp Walnut Pieces
1 tbsp Part Skim Shredded Mozzarella Cheese
¼ Avocado, cubed
1 tbsp Balsamic Vinaigrette*

*Not included in Nutrition information below.

Preparation:

Toss all ingredients together in a large bowl and enjoy!

Nutrition:

315 Calories / 20g Fat / 150mg Sodium / 17g Carbohydrates / 8g Fiber / 6g Sugar / 21g Protein

Superfoods 2

BTFit Recipe: Banana Chocolate Chip Muffins

Banana Chocolate Chip Muffins

Banana Chocolate Chip Muffins

The BTFit Cooks are back in the kitchen!!  As we are sure you have noticed by now we like muffins.  Why?  Muffins are a great grab and go snack and they help with proper portion control.

If you like Banana Bread these muffins are for YOU without the unwanted fat and sugar!

Enjoy this treat filled with fit ingredients to fuel your body!

Servings: 9 Muffins

Serving Size: 1 Muffin

Ingredients:

  • 1 ½ cups Almond Flour *
  • 1 tbsp Baking Powder
  • 2 tsp Cinnamon
  • 8 Stevia Packets
  • 1 cup Mashed Banana
  • 1/4 cup Unsweetened Applesauce
  • 1 Egg
  • 2 Egg Whites (You can use Liquid Egg Whites)
  • ½ tsp Vanilla Extract
  • Dark Chocolate Chips (5 per muffin)

* The Almond Flour gives these muffins great flavor and it is a great substitute for making recipes gluten free. Almond Flour can be found at a variety of stores including Trader Joe’s, Whole Foods and you may even find it in your local grocery store.  It can also be made by processing raw almonds in a food processor until flour is formed.

Preparation:

  • Preheat oven to 350 degrees.
  • Spray a non-stick muffin pan with cooking spray.
  • Mix all dry ingredients together in a large bowl.
  • Mix all wet ingredients together in a small bowl.
  • Add wet ingredients to dry ingredients and mix until well combined.
  • Fill muffins cups ¾ of the way full.
  • Add 5 dark chocolate chips to the top of each muffin then use a straw to press the chips down into the muffin.
  • Bake for 30 minutes.
  • Allow to sit in pan for 5 minutes after baking.
  • Remove and place on cooling rack.

Nutrition (per muffin):  

182 Calories / 13g Fat / 195mg Sodium / 15g Carbohydrates / 6g Sugars / 3g Fiber / 7g Protein

BTFit Recipe: Pumpkin Muffins

Pumpkin MuffinsPumpkin-Muffin

Tis the season for adding pumpkin to our recipes…packed with great flavor and healthy nutrients! These are great for a between meal snack or as great addition to a meal.  And with the great nutrition value of these muffins, you will feel like you are getting a treat without the guilt!

Enjoy…let us know what you think!

Servings: 9 Muffins

Serving Size: 1 Muffin

Ingredients:

  • 1 ½ cups Almond Flour *
  • 1 tbsp Baking Powder
  • 2 tsp Cinnamon
  • ¼ tsp Sea Salt
  • 10 Stevia Packets
  • 1 cup Pumpkin
  • 1/3 cup Unsweetened Applesauce
  • 4 Egg Whites
  • ½ tsp Vanilla
  • Dark Chocolate Chips (5 per muffin)

* The Almond Flour gives these muffins great flavor and it is a great substitute for making recipes gluten free. Almond Flour can be found at a variety of stores including Trader Joe’s, Whole Foods and you may even find it in your local grocery store.  It can also be made by processing raw almonds in a food processor until flour is formed.

Preparation:

  • Preheat oven to 350 degrees.
  • Spray a non-stick muffin pan with cooking spray.
  • Mix all dry ingredients together in a large bowl.
  • Mix all wet ingredients together in a small bowl.
  • Add wet ingredients to dry ingredients and mix until well combined.
  • Fill muffins cups ¾ of the way full.
  • Add 5 dark chocolate chips to the top of each muffin then use a straw to press the chips down into the muffin.  Smooth the batter so that chips are not showing.
  • Bake for 30 minutes.
  • Allow to sit in pan for 5 minutes after baking.
  • Remove and place on cooling rack.

Nutrition (per muffin):  

167Calories / 12g Fat / 195mg Sodium / 10g Carbohydrates / 6g Sugars / 4g Fiber / 7g Protein

BTFit Recipe: Baked Pumpkin Oatmeal Muffins

What we love about this Better Together Fitness Recipe of the Week…

Tis the season for adding pumpkin to our recipes.  Pumpkin is full off vitamins, minerals, fiber and antioxidants.  Full of goodness for you body!  We also love that this breakfast/snack is portable.  We are all busy, but with this easy grab and go item you have no excuses not to eat.

Servings: 20 Muffins

Serving Size: 1 Muffin

 Ingredients: 

  • 2 eggs
  • 1 teaspoon Vanilla Extract
  • 1 cup Unsweetened Applesauce
  • 1 cup Pure Pumpkin
  • 1 Banana, mashed
  • 6 packets of Stevia
  • 5 cups, Old Fashioned rolled oats
  • 1 cup Skim Milk
  • 1 ¾ Unsweetened Vanilla Almond Milk
  • (Can use all Skim Milk if you don’t have Almond Milk)
  • 1/4 cup Flaxseed Meal
  • 1 tablespoon Ground Cinnamon
  • 3 teaspoons Baking Powder
  • 1 teaspoon Salt
  • Optional toppings: raisins, walnuts, almonds, dark chocolate chips

Preparation: 

  • Preheat oven to 350 degrees.
  • Mix eggs, vanilla, applesauce, pumpkin, banana and Stevia together in a bowl.
  • Add in oats, salt, baking powder, flax and cinnamon and mix well with wet ingredients.
  • Finally pour in milk and combine.
  • Spray a 12 and 8 capacity muffin tin with cooking spray or use cupcake liners.
  • Pour mixture evenly into muffin tin cups.
  • If using toppings add them onto the tops of muffins now. If using fresh or frozen fruit, drop it right into the batter.
  • Bake 28-30 minutes until a toothpick in center comes out clean.
  • Cool and enjoy or freeze them in gallon freezer bags.
  • To thaw just pull out the muffin and refrigerate overnight.

Nutrition Info: (Per Muffin)

(Includes 4 Dark Chocolate Chips and 1 tsp Ground Almonds per Muffin )

  • 145 Calories
  • 5g Fat
  • 221mg Sodium
  • 21g Carbohydrates
  • 4g Sugars
  • 4g Fiber
  • 4g Protein

BTFit Recipe: Turkey Muffins

Servings: 18-20 muffins

Ingredients:

  • 2 lbs Lean Ground Turkey Meat (93/7%)
  • 1 cup Quick Cooking Oats
  • 3 Egg Whites
  • 1 Red Pepper, chopped
  • 1 Medium Sweet Onion, chopped
  • 2-4 Garlic Cloves, minced
  • 1 tbsp Dijon Mustard
  • 2 tsp Mrs. Dash or favorite sodium free seasoning
  • ½ tsp Sea Salt
  • ½-1 tsp Pepper
  • ½ tsp Cumin

Preparation:

Preheat oven to 375⁰F.  Spray a muffin pan with olive oil non-stick cooking spray.  Place all ingredients in a large bowl and mix with clean hands until all ingredients are combined. Use a 1/3 cup to measure out each muffin then roll into a ball and place in muffin pan.  Bake for 25 minutes.

Nutrition  (per muffin):

  • 95 Calories
  • 4g Fat
  • 120mg Sodium
  • 4g Carbohydrates
  • 1g Sugars
  • 1g Fiber
  • 11g Protein

What we love about this recipe…

Make a batch on Sunday and have a great source of protein ready to go for lunches and dinners all week long!

BTFit Recipe: Homemade Veggie Pizza

It’s not delivery…it’s delicious! 🙂

Just like most of the people out there…Better Together Fitness loves PIZZA too!  Our love for pizza inspired us to create our own healthy crust recipe and we continue to vary the toppings including lots of fresh veggies, herbs, reduced fat cheeses and lean proteins such as chicken.  Skip the takeout pizza and give a BTFit Pizza a try!

Serving Size: 1-2 Slices (4-8 Servings)

Crust Ingredients

  • 1 package Active Dry Yeast
  • ¾ cup warm Water, divided
  • 1 teaspoon Brown Sugar, Sucanat or Agave Nectar
  • 1 cup Oat Flour*
  • 1 cup Whole Wheat Flour
  • ½ teaspoon Sea Salt

Crust Preparation:

Stir yeast, sugar and ¼ cup warm water in a small bowl.  Let stand for 5 minutes. Combine flours, sea salt, and remaining ½ cup water and yeast mixture.  Mix until dough ball forms.  On a lightly floured surface knead dough for 10 minutes.  Place dough in a lightly oiled bowl and cover with plastic wrap and a clean kitchen towel.  Set aside to allow dough to rise (double in size)…about 1 hour.

Dough can be mixed in a food processor if available to save some time.  Place all crust ingredients in a food processor and process until dough ball forms.  Continue to process until dough is smooth and elastic…about 1 minute (no kneading necessary).  Place in oiled bowl as described above.

Preheat oven to 450 degrees.  To roll dough out place dough ball on a lightly floured surface and shape into a flattened circle.  Using a rolling pin continue to roll out into desired shape.  Dough will be relatively thin at this point.  Roll edges to create the edge of the crust.  Place crust on a lightly oiled pan.  Mix olive oil and Mrs. Dash then brush crust.  Place crust in preheated oven and precook for 7-9 minutes.  Remove from oven and begin topping your pizza.

*To make oat flour…place 1 ¼ cups of quick cooking oats in a food processor and process until flour forms.

Toppings (that we used for this one):

  • 1 tablespoon Extra Virgin Olive Oil
  • 1 teaspoon Mrs. Dash Garlic and Herb Seasoning
  • ½ cup Part Skim Ricotta Cheese
  • ½ cup Sauce (We like Rinaldi To Be Healthy Tomato & Basil Sauce)
  • 1 cup Reduced Fat Mozzarella Shredded Cheese (We like Sargento Reduced Fat 4 Cheese Italian)
  • ½ cup Sweet Onions, sliced thin
  • ¼ cup Red Pepper, chopped
  • ¼ Green Pepper, chopped
  • ½ cup Mushrooms, sliced thin
  • 2-3 Garlic Cloves, minced
  • Fresh Basil, sliced thin
  • 1 cup Spinach, chopped

Add the Toppings:

Sauté onions, peppers, mushrooms and garlic cloves in a skillet over medium heat for 3 minutes.  Remove from heat and set aside.

Our topping suggestions…spread ricotta cheese on crust, follow by adding sauce, thin layer of shredded cheese (1/3 cup), add spinach and sautéed veggies and top with remaining shredded cheese and basil.

Bake in oven for 10-12 minutes. Remove and let set for 1-2 minutes. Cut into 8 slices and ENJOY!

Nutrition: (per slice of the BTFit Homemade Veggie Pizza)

  • 196 Calories
  • 7g Fat
  • 310mg Sodium
  • 25g Carbohydrates
  • 3g Sugars
  • 4g Fiber
  • 9g Protein

BTFit Recipe: Power Breakfast – Eggs / Avocado / Couscous

What we love about this recipe…

This power breakfast is packed with the essential nutrients to jump start your day.  Many breakfast items have very little protein.  What’s all the fuss about protein? Protein is an essential nutrient that our bodies use to build and repair tissues, which helps to keep us lean and strong.  This recipe provides you with a better balance to start your day off right!

Servings: 1

Ingredients:

  • 1/2 cup cooked Whole Wheat Couscous
  • 1/2 cup Liquid Egg Whites
  • 1/4 Avocado, cubed
  • 2 cups Baby Spinach, chopped
  • 2 tbsp Sweet Onion, chopped
  • Top with 1-2 tablespoons Salsa

Preparation:

Prepare Couscous according to package instructions.

Sauté onions for 3 minutes then add spinach and sauté for an additional minute.

Add egg whites to pan (pour over veggies).  Allow egg whites to set for a minute or two then scramble all together.

Combine all ingredients and top with salsa….ENJOY this power breakfast!

Nutrition :

  • 257 Calories
  • 7g Fat
  • 320mg Sodium
  • 31g Carbohydrates
  • 2g Sugars
  • 6g Fiber
  • 19g Protein

We hope you enjoy this Clean Creation from the Better Together Fitness kitchen. Please give it a try and let us know what you think. And as always, if you know anyone that you think might enjoy the information we are providing…please share the link with them.

BTFit Recipe: Chicken & Broccoli – Brown Rice Bowl

What we love about this recipe…

It’s quick, easy and balanced…having clean staples such as chicken breast and brown rice cooked ahead of time and a variety of fresh veggies washed and ready to go makes it easy to throw together clean balanced meals.  Be creative…try a variety of fresh veggies in your brown rice bowls.  You can also swap out the chicken breast for lean ground turkey meat or shrimp.  Enjoy this meal for lunch or dinner.  And be sure to make extra for the next day or two.  Just measure out the serving sizes and keep refrigerated until ready to use.

Give it a try and let us know what you think of one of our clean creations from the Better Together Fitness Kitchen. Enjoy!

 

Servings: 1 Rice Bowl

Ingredients:

  • 3 ounces cooked Chicken Breast
  • ½ cup cooked Brown Rice
  • ½ cup Broccoli, chopped
  • ¼ cup Cherry Tomatoes, halved
  • ¼ Avocado, cubed
  • 1 tablespoon Balsamic Vinaigrette

Preparation:

Combine all ingredients and enjoy…it’s that easy!

Nutrition (1 Rice Bowl):

  • 344 Calories
  • 13g Fat
  • 237mg Sodium
  • 30g Carbohydrates
  • 5g Sugar
  • 7g Fiber
  • 31g Protein