"Mock" Mashed Potatoes! Yum!

Yum!

Low Calorie 

This recipe is based on something called "volumetrics." Basically, you use less energy dense foods in place of higher energy dense foods. In other words, you get the same amount of food for less calories! 


Here's the Recipe

You can either use this recipe Food Network, or simply swap some of your potatoes for the same volume of cauliflower in your favorite recipe.


Nutrition

The nutrition looks something like this for the recipe above:

Calories 137
Fat 12g
Sat 7g
Carbs 5g
Fiber 2g
Protein 5g
Vit C 90%

*With some potato in the recipe, you'll get more potassium and good complex carbs! You can also you olive oil instead of butter for healthier fats and top with plain greek yogurt instead of sour cream for less fat and a little protein boost!

Enjoy!

Love God, love people

-Chris
 

Healthy, High Protein, High Fiber Oat Pancake/Waffle Recipe

Yum!

With the cooler weather upon us, isn't it nice to enjoy a stack of warm pancakes or even some waffles? What if you could enjoy them entirely guilt free, support your muscles, and actually help control hunger?!

A good friend of mine posted a banana pancake recipe on Facebook and tagged me. We quickly got to chatting and exchanging recipes so I gave her the recipe below. A friend of her's commented that she actually used it to make waffles too! Apparently, it's a versatile recipe.

You'll need:

1/2 cup ground oats
1/2 cup greek yogurt or pureed cottage cheese (you won't taste the cheese when cooked)
1 whole egg
1/2 tsp baking soda
1 tsp vanilla extract
cinnamon to taste (about 1 tsp)
water as needed

*Makes 1 serving

What to do:

1.) Wisk all wet ingredients together (greek yogurt or pureed cottage cheese, egg, vanilla extract)
2.) Gradually add in 1 cup ground oats
3.) Add in 1/2 tsp baking soda and mix well
4.) Add cinnamon to taste
5.) Mix well and add water as needed to get a thick, pourable mix
6.) Pour onto griddle or skillet over high heat. When you see bubbles around the outside, flip and cook until the other side is browned.

Feel free to adjust anything according to taste. I'm also told that keeping the batter thick and pouring it into a waffle iron makes great waffles!

Topping:

1.) My favorite topping is cooked down fresh or frozen berries! Delish!
2.) For Fall, try diced apples browned with a tiny bit of brown sugar or xylitol.
3.) You can even top with greek yogurt

Nutrition:

The recipe above makes 1 serving. As above, with Wegmans Vanilla Greek Yogurt and no toppings, the nutrition is as follows

Calories 320
Fat 8g
Carbs 40g
Fiber 5g
Sugar 11g
Protein 21g
Cholesterol 186g
Sodium 107g
Potassium 175g

One serving is great for those eating 4 times per day in the 1400-1600 calorie range.


Have a favorite healthy recipe? Send us a message on Facebook and it may be featured in an article! If you find FitChurch helpful, please share with your friends and help lead them to a healthier life.


Love God, love people.

-Chris