HEALTHY OAT CREPES

Ingredients:

Makes four1/2 cup size crepes. 

½ c Oat Flour (blend oats to make flour or buy)

2 Egg Whites

½ c Unsweetened Coconut Milk

1 packets Truvia

1 tsp low-sodium Baking Powder

Cinnamon

Vanilla Extract

Earth Balance Coconut Spread or Coconut Oil Spray for Cooking
Note: Earth Balance Coconut Spread is Dairy Free, Gluten Free, Vegan, GMO Free, 95 Plus Percent Organic

Smuckers, Strawberry Preserves Sugar Free (optional)

1/2 cup Strawberries, freshly cut (optional)

Nutritional Information: 

Serving Size: Four 1/4 cup pancakes. 

303 Calories | Carbohydrates: 44.87g | Fiber: 7.31g | Protein: 21.05g | Fat: 7.46g | Sat Fat: 2g
Note:  Nutritional info does not include coconut spread, strawberry preserves or strawberries. 

Instructions:

• Mix all dry ingredients in a bowl. 
• Add unsweetened coconut milk, egg whites, and vanilla extract.  Mix until incorporated.
• Batter must have a "liquidy" consistency. 
• In a skillet at medium heat, add coconut spread.
• Add ½ cup batter on skillet,  tilt the skillet and move in a circle to spread batter all around.  Crepe should be thin. 
• Cook well on both sides.
• Add Strawberry preserve and Strawberries on top. 

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Enjoy!

HEALTHY OAT PANCAKES (HOTCAKES SALUDABLES DE AVENA)

Ingredients:

Makes four1/4 cup size pancakes. 

½ c Oat Flour (blend oats to make flour or buy)

2 Egg Whites

¼ c Unsweetened Coconut Milk

1 packets Truvia

1 tsp low-sodium Baking Powder

Cinnamon

Vanilla Extract

Earth Balance Coconut Spread or Coconut Oil Spray for Cooking
Note: Earth Balance Coconut Spread is Dairy Free, Gluten Free, Vegan, GMO Free, 95 Plus Percent Organic

Walden Farms Pancake Syrup, calorie free (optional)

Nutritional Information: 

Serving Size: Four 1/4 cup pancakes. 

293 Calories | Carbohydrates: 44.37g | Fiber: 7.06g | Protein: 21.05g | Fat: 6.34g | Sat Fat: 1g

Instructions:

• Mix all dry ingredients in a bowl. 
• Add unsweetened coconut milk, egg whites, and vanilla extract.  Mix until incorporated.
• Batter must have a ticker consistency. 
• In a skillet, spray oil or coconut spread on medium heat.
• Add ¼ cup batter on skillet and spread batter with spoon.

Enjoy!

Healthy_MC

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Spanish version:

Ingredientes:

Cantidad: 4 hotcakes de 1/4 taza

½ c Harina de Avena (se puede comprar o se hace moliendo avena en la licuadora hasta lograr consistencia de harina)

2 Claras de Huevo

¼ taza de Leche de Coco sin Azucar 

1 sobre de edulcolorante natural Truvia

1 cucharadita de Polvo para hornear bajo en sodio

Canela en polvo

Extracto de Vainilla

Usar spray de Coco para cocinar o Aceite de Oliva
Miel de Maple: usar Walden Farms Pancake Syrup, calorie free (opcional)

Informacion Nutricional:

Tamaño de la porción: Four 1/4 cup pancakes. 

293 Calorias | Carbohidratos: 44.37g | Fibra: 7.06g | Proteina: 21.05g | Grasa: 6.34g | Grasa Saturada: 1g

Instrucciones:

• Mezcla harina de avena, polvo para hornear, canela, y azucar. 
• Agrega la leche de coco, claras de huevo y extracto de vainilla. Mezcla hasta que esten bien incorporados. 
• En una cazuela, pon spray de Coco a fuego medio.  
• Pon ¼ taza de mezcla en la cazuela. 
• Cocina hotcakes hasta que esten listos. 

Disfruta!

Healthy_MC

HEALTHY PUMPKIN WALNUT PANCAKES

Ingredients:

Makes four 1/4 cup size pancakes. 

½ c Whole Grain Oat Flour (or blend oats to make flour)
¼ c Pumpkin Puree

2or (¼ cup) Egg Whites

¼ c Unsweetened Coconut Milk

1 packets Truvia

1 tsp low-sodium Baking Powder

Cinnamon

Vanilla Extract

Earth Balance Coconut Spread or Coconut Oil Spray for Cooking
Note: Earth Balance Coconut Spread is Dairy Free, Gluten Free, Vegan, GMO Free, 95 Plus Percent Organic

Nutritional Information: 

Serving Size: Three 1/4 cup pancakes. 

293 Calories | Carbohydrates: 43.37g | Fiber: 7.06g |Protein: 21.05g | Fat: 6.34g | Sat Fat: 1g

Instructions:

• Mix all dry ingredients in a bowl. 
• Add pumpkin puree, unsweetened coconut milk, egg whites, and vanilla extract.  Mix until incorporated.
• Batter must have a ticker consistency. 
• In a skillet, spray oil or coconut spread on medium heat.
• Add ¼ cup batter on skillet and spread batter with spoon.

Enjoy!

Healthy_MC

#health#healthy #cleaneating #eatclean #healthymeals#healthylife #recipe #food #foodporn #instafood#NPC #exercise #fit #fitness #fitlife #muscle#training #gym #fitspiration #motivation #inspiration#instafitness #instafit #weightlifting #bodybuilding#beastmode #trainhard #focus #dedication

Healthy Mug Cakes

Ingredients: 

Mug Cake Batter

• 1/4 cup "So Delicious" Organic Unsweetened  Coconut Milk Gluten Free
• 1/4 cup Bob's Red Mill Gluten Free Quick Oats
• 3 Large Egg Whites
• 1 scoop ON Whey Protein Powder Vanilla Cream
• !-2 packets Truvia
• Cinnamon
• Vanilla Extract

Nutritional Info: 

Directions:  

Blend all items in a Blender or Nutri-bullet. 

Pumpkin Mug Cake

• 1/4 cup Mug Cake Batter
• 1.5 Tbls Libby's Pumpkin Puree
• Pumpkin Spice Seasoning
• Directions:  Pour batter in mug and add pumpkin.  Mix with spoon. 

Cacao-Choco Mug Cake

• 1/4 cup Mug Cake Batter
• 1 tsp Navitas Naturals Organic Cacao Powder
• You might want to add a little more Truvia, since Cacao Powder is bitter.  
• Directions:  Pour batter in mug and add Cacao.  Mix with spoon. 

Strawberry Mug Cake

• 1/4 cup Mug Cake Batter 
• 2 Large Strawberries
• Directions:  Blend well and pour in mug. 

Place 1 mug at a time in microwave.  Cook High temperature for 30 seconds at a time, until batter rises.  It depends how mushy and moist you want your mug-cake.  I don't like fully cooked, so I cook mine for about 45 seconds.  Keep an EYE on them! 

Invert mug cake into a plate.  Make sure sides are loose prior to inverting.  

Decorate with any garnish or any #healthy topping. 

#Healthy_MC

www.Healthy-MC.com

Pumpkin Pie Pancakes

Ingredients:

¼ c Pumpkin Puree (Libbys is a great brand or Organic)

¼ c Oat Flour (blend oats to make flour)

1 Tbls Coconut Flour

2 or (¼ cup) Egg Whites

¼ c Unsweetened Coconut Milk

1 scoop ON Vanilla Cream Whey Protein Powder

1-2 packets Truvia

1 tsp low-sodium Baking Powder

Seasonings:

Pumpkin Spice

Cinnamon

Nutmeg

All Spice

Vanilla Extract

Earth Balance Coconut Spread or Coconut Oil
Note: Earth Balance Coconut Spread is Dairy Free, Gluten Free, Vegan, GMO Free, 95 Plus Percent Organic

Instructions:

Mix all dry ingredients in a bowl. 

Add unsweetened coconut milk, egg whites, and vanilla extract.  Mix until incorporated.

Batter has a ticker consistency, not watery.

In a skillet, spray oil or coconut spread on medium heat.

Add ¼ cup batter on skillet and spread batter with spoon to make a rounded pancake. 

Enjoy!

Healthy_MC

#health#healthy #cleaneating #eatclean #healthymeals#healthylife #recipe #food #foodporn #instafood#NPC #exercise #fit #fitness #fitlife #muscle#training #gym #fitspiration #motivation #inspiration#instafitness #instafit #weightlifting #bodybuilding#beastmode #trainhard #focus #dedication

Spicy Chicken Patties

Ingredients: 

1.5 lbs ground Chicken (or Turkey)

1-3 serrano peppers - diced (depends on how Spicy you like)

1/4 cup Cilantro

Garlic

Freshly ground pepper

Celtic Salt

Unrefined Coconut Oil for Cooking

Makes about 4-5  - 4oz patties

Note:  You can make all Turkey or all Chicken! 

Steps: 

1. Mix all ingredients in a large bowl.
2. Season to taste!
3. Make 5oz meatballs about size of palm and flatten them to make each patty.
4. Each patty should weight about 5oz, pre-cooked.  It looses about 1oz in the cooking process.
5. In a skillet, place 1 tsp coconut oil over medium-high heat.
6. Place patty in skillet and cook about 4-5 mins per side. 

Enjoy!