PEANUT BUTTER AND JELLY FIT FRENCH TOAST SANDWICH

healthy Breakfast

I re-created my Fit French Toast and made it into a Peanut Butter and Jelly Sandwich.  Every other day I eat a healthy fat serving in my breakfast and today I chose Peanut Butter as my fat source.

If you are a Peanut Butter addict, you will definitely love this recipe!

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Ingredients:

  • 2 slices Ezekiel Bread, 7 Sprouted Grains
  • 1 egg white
  • 1/4 cup Unsweetened Coconut Milk (you can replace with almond milk)
  • Stevia
  • Cinnamon
  • 1/2 cup frozen berries
  • 2 Tbsp Natural Peanut Butter, Trader Joe’s, chunky, unsalted

Nutritional Information:

Serving Size: Entire Sandwich

460 Calories | Carbohydrates: 54 g | Fiber: 9 g | Protein: 20 g | Fat: 19 g |

Directions

Note:  Make berry sauce prior to assembling french toast.

French Toast:

  • Mix egg white, unsweetened coconut milk, stevia and cinnamon in a container.
  • Drench each slice of french toast well on both sides until it soaks the mixture.
  • Cook each side for 1.5 minutes.
  • Add Peanut Butter and Berry Sauce (recipe below) to one slice and top it with the other slice.
  • I cooked for additional 15 seconds per side to allow Peanut Butter to melt.
  • Serve on plate and top with Berry Sauce.

Berry Sauce:

  • In a small saucepan, medium-heat, place berries and cover with water.
  • Allow the water to start boiling.
  • Wait about 3 minutes until the liquid has significantly reduced and achieves a sticky texture.
  • Pour over french toast sandwich and enjoy!

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FIT FRENCH TOAST WITH A BERRY SAUCE

FIT FRENCH TOAST

Woke up in the mood for a delicious breakfast.  I didn’t want to make my Oat Pancakes, so I thought I have Ezekiel Break, then make French Toast.

Seriously this is the easiest recipe to make, under 6 ingredients and it is truly delicious.   Each slice is only 135 Calories.


Ingredients:

  • 2 slices Ezekiel Bread, 7 Sprouted Grains
  • 1 egg white
  • 1/4 cup Unsweetened Coconut Milk (you can replace with almond milk)
  • Stevia
  • Cinnamon
  • 1/2 cup frozen berries

Nutritional Information:

Serving Size: 1 slice of french toast

135 Calories | Carbohydrates: 23.5 g | Fiber: 3 g | Protein: 6 g | Fat: 1.5 g |

Directions

French Toast:

  • Mix egg white, unsweetened coconut milk, stevia and cinnamon in a container.
  • Drench each slice of french toast well on both sides until it soaks the mixture.
  • Cook each side for about 1 minute.
  • Serve on plate.

Berry Sauce:

  • In a small saucepan, medium-heat, place berries and cover with water.
  • Allow the water to start boiling.
  • Wait about 3 minutes until the liquid has significantly reduced and achieves a sticky texture.
  • Pour over french toast and enjoy!

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HEALTHY OAT CREPES

HEALTHY OAT CREPES


Ingredients:

Makes four crepes.

  • ½ c Oat Flour (blend oats to make flour or buy)
  • 2 Egg Whites
  • ½ c Unsweetened Coconut Milk
  • 1 packets Stevia
  • 1 tsp low-sodium Baking Powder
  • Cinnamon
  • Vanilla Extract
  • Earth Balance Coconut Spread or Coconut Oil Spray for Cooking
  • 1/2 cup Strawberries, freshly cut (optional)

Nutritional Information:

Serving Size: Four crepes.

303 Calories | Carbohydrates: 44.87g | Fiber: 7.31g | Protein: 21.05g | Fat: 7.46g

Note:  Nutritional info does not include r strawberries and blueberries.

Directions

  • 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 Strawberries and Blueberries on top.

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HEALTHY OVERNIGHT OATS (AVENA FIT HECHA UNA NOCHE ANTES)

HEALTHY OVERNIGHT OATS

(AVENA FIT HECHA UNA NOCHE ANTES)

Fast, healthy and a delicious breakfast alternative if you are limited in time.

Rapida, saludable y una deliciosa alternativa para desayuno si estas limitado/a en tiempo.

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Ingredients (Ingredientes)

Makes 1 mason jar

  • 1 cup unsweetened Coconut or Almond Milk (1 taza de leche sin azucar de Coco o Almendras)
  • 1/2 cup Rolled Oats (1/2 taza de Avena)
  • 1-2T Chia Seeds (1-2 Cucharadas de Semillas de Chia)
  • 1/2 cup Berries (1/2 taza de berries, ya sean fresas, frambuesas, arandanos).
  • 1-2 Packets Truvia/Stevia (1-2 paquetitos de Truvia/Stevia)
  • 5 Walnuts, chopped (5 Nueces de Castilla)
  • 5 Almonds, chopped (5 Almendras, picadas)
  • Cinnamon (Canela en polvo)

Instructions (Instrucciones):

  • Put all ingredients inside a mason jar or any jar and mix well.  Put in fridge and let rest overnight.  Enjoy in the morning!

Español

  • Pon todos los ingredientes en un frasco y revuelve bien.  Pon en el refrigerador toda la noche y estara lista en la mañana.

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HEALTHY OAT PANCAKES (HOTCAKES SALUDABLES DE AVENA)

HEALTHY OAT PANCAKES (HOTCAKES SALUDABLES DE AVENA)

Ingredients:

Makes four1/4 cup size pancakes.

  • ½ c Oat Flour, Gluten Free (if possible)
  • 2 Egg Whites
  • ¼ c Unsweetened Coconut Milk
  • 1 packets Truvia
  • 1 tsp low-sodium Baking Powder
  • Cinnamon
  • Natural 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: 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.


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Spanish version:

HOTCAKES SALUDABLES DE AVENA

Ingredientes:

Cantidad: 4 hotcakes de 1/4 taza

  • ½ c Harina de Avena, Gluten Free (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 sobresito de azucar natural Truvia
  • 1 cucharadita de polvo para hornear bajo en sodio
  • Canela en polvo
  • Extracto de Vainilla Natural
  • Spray de Aceite de Coco o Aceite de Oliva

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 azúcar.
  • 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 estén listos.

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Healthy Oatmeal (Avena Saludable)

Healthy Oatmeal  (Avena Saludable)

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Ingredients:

  • ½ cup Oat cooked with water
  • 12 Raw Almonds
  • 1Tbs Raisins
  • Cinnamon
  • Truvia

Instructions:

  • Cook Oats with water on saucepan.  When ready, add all ingrediets and mix well.

Health Benefits of Oatmeal:

  • Lowers Cholesterol
  • Reduces Risk of High Blood Pressure
  • Stabilizes Blood Sugar
  • Rich in fiber, which helps with digestive system
  • Has antioxidants that protect your cells from free radicals

Beneficios Saludables de la Avena:

  • Baja el Colesterol
  • Reduce el riesgo de presión arterial alta
  • Reduce el riesgo de enfermedades Cardíacas Coronarias
  • Estabiliza el azúcar en la sangre
  • Alto en fibra, que ayuda con el sistema digestivo
  • Tiene propiedades antioxidantes, que protegen tus células de radicales libres

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HEALTHY PAPAYA PROTEIN SHAKE (BATIDO PROTEICO DE PAPAYA)

HEALTHY PAPAYA PROTEIN SHAKE

Ingredients:

  • 1 cup Papaya
  • 1 cup Water or Unsweetened Almond/Coconut Milk
  • ¼ cup Gluten-Free Quick Oats
  • 1 scoop ON Vanilla Cream Protein Powder
  • 1 Packet Truvia
  • Cinnamon
  • Natural Vanilla Extract

Instructions:

Put all items in blender, add a few ice cubes and enjoy!


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BATIDO PROTEICO DE PAPAYA

Ingredientes:

  • 1 taza Papaya
  • 1 taza Agua (o leche de Almendras o Coco sin azucar)
  • ¼ taza de Avena, Gluten Free
  • 1 scoop ON Vanilla Cream Protein Powder
  • 1 sobre de Truvia
  • Canela en polvo
  • Extracto de Vainilla Natural

Instrucciones:

Licua todos los ingredientes con hielo.


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SWEET POTATO PROTEIN SHAKE (BATIDO PROTEICO DE CAMOTE)

SWEET POTATO PROTEIN SHAKE

Ingredients:

  • 4 oz Sweet Potato
  • 1 cup Water or Unsweetened Almond/Coconut Milk
  • ¼ cup Gluten-Free Quick Oats
  • 1 scoop ON Vanilla Cream Protein Powder
  • 1 Packet Truvia
  • Cinnamon
  • Natural Vanilla Extract

Instructions:

Put all items in blender, add a few ice cubes and enjoy!


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BATIDO PROTEICO DE CAMOTE

Ingredientes:

  • 4 oz Camote
  • 1 taza Agua (o leche de Almendras o Coco sin azucar)
  • ¼ taza de Avena, Gluten Free
  • 1 scoop ON Vanilla Cream Protein Powder
  • 1 sobre de Truvia
  • Canela en polvo
  • Extracto de Vainilla Natural

Instrucciones:

Licua todos los ingredientes con hielo.


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HEALTHY BANANA PROTEIN SHAKE (BATIDO DE PROTEÍNA DE PLÁTANO SALUDABLE)

HEALTHY BANANA PROTEIN SHAKE

Ingredients:

  1. 1 scoop Whey Vanilla Flavor protein.
  2. ¼ c Bob’s Red Mill Gluten-Free Rolled Oats (soaked overnight w/water)
  3. 1 medium Banana
  4. 1c Water
  5. 1 Packet Truvia
  6. Cinnamon
  7. Vanilla Extract

Nutritional Information:

Serving Size: 1

305 Calories | Carbohydrates: 46g | Dietary Fiber: 5.6g |Protein: 28.8g | Fat: 3.15g

Instructions:

  • Blend all ingrediets.
  • Sprinkle Cinnamon on top and Enjoy!

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BATIDO DE PROTEÍNA DE PLÁTANO SALUDABLE

Ingredients:

  1. 1 medida de Proteina de Whey marca ON, sabor Natural Vanilla
  2. ¼ taza de avena Gluten-Free de  Bob’s Red Mill Gluten-Free Rolled Oats (dejala remojada toda la noche)
  3. 1 Platano mediano
  4. 1 taza Water.
  5. 1 sobresito de Truvia/Stevia
  6. Canela en polvo
  7. Extracto natural de Vainilla

Informacion Nutricional:

Serving Size: 1

305 Calorias| Carbohidratos: 46g | Fibra: 5.6g | Proteina: 28.8g | Grasas: 3.15g

Instrucciones:

  • Licua todos los ingredientes hasta que el plátano este bien integrado en la mezcla.
  • Decora con canela en polvo

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HEALTHY PUMPKIN WALNUT PANCAKES (PANCAKES DE CALABAZA Y NUEZ)

Ingredients:

Makes four 1/4 cup size pancakes.

  • ¼ c Pumpkin Puree
  • ½ c Whole Grain Oat Flour from Bob’s Red Mill (or blend oats to make flour)
  • 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: 4 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 unsweetened coconut milk, egg whites, and vanilla extract.  Mix until well incorporated.
  • Batter must have a ticker consistency.
  • In a skillet at medium heat, spray coconut oil or coconut spread.
  • Add ¼ cup batter on skillet and spread batter with spoon.
  • Cook well on both sides.

Enjoy!


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PANCAKES DE CALABAZA Y NUEZ

Ingredientes:

Hace cuatro pancakes de 1/4 taza

  • ¼ taza de Pure de Calabaza
  • ½ taza Harina de Avena Organica de Bob’s Red Mill (puedes licuar or en el procesador hojuelas de avena hasta que tengan la consistencia de harina)
  • 2 Claras de Huevo
  • ¼ taza de Leche de Coco Sin Azúcar
  • 1 sobre de Truvia/Stevia
  • 1 cucharadita de Polvo para hornear bajo en sodio
  • Canela en Polvo
  • Extracto natural de Vainilla
  • Spray de Aceite de Coco o Mantequilla de Coco de la marca Earth Balance Coconut Spread

Informacion Nutricional:

Serving Size: 4 pancakes

293 Calorias| Carbohidratos: 43.37g | Fibra: 7.06g | Proteina: 21.05g | Grasas: 6.34g

Instrucciones:

  • En un tazón (bowl) agrega harina de avena, Truvia, canela, y polvo para hornear (ingredientes secos).   Revuelvelos bien.
  • Agrega pure de calabaza, leche de coco, claras de huevo y extracto de vainilla.    Revuelve hasta que este bien incorporados.
  • En un sarten (cazuela), ponle poquito spray o manquilla de coco a temperatura media-alta.
  • Agrega ¼ taza de la “harina” de pancakes.
  • Cocina hasta que esten bien esponjaditos.  Usualmente 1-1/2 minutos por lado.

Disfruta!


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