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Fuerte Fitness

Health Blog

Healthy Granola with Olive Oil

1/30/2024

 
You can eat this delicious granola with milk, kefir, on top of yogurt, or on overnight oats (recipe here). It gives a satisfying crunch.

Ingredients:
  • 4  cups old-fashioned rolled oats
  • 1 1/4 cups raw pecans, left whole or coarsely chopped
  • 1 cup hulled raw pumpkin seeds
  • 1 cup hulled raw sunflower seeds
  • 1 cup unsweetened coconut chips
  • 3/4 cup pure maple syrup
  • 1/2 cup extra-virgin olive oil
  • 1/2 cup packed light brown sugar or honey other. Both are delicious 😋 
  • 1 teaspoon kosher salt, plus more to taste

Directions:
  • Preheat the oven to 300°F. In a large bowl, mix the oats, pecans, pumpkin seeds, sunflower seeds, coconut, maple syrup, oil, brown sugar or honey, and 1 teaspoon salt until well combined.
  • Spread the mixture in an even layer on a rimmed baking sheet. Bake, stirring every 10 to 15 minutes, for about 45 minutes total, until the granola is toasted.
  • Remove the granola from the oven; season with additional salt to taste. Let cool completely before serving.
  • Do ahead: can be made 1 month ahead. Transfer to an airtight container and store at room temperature.

These recipes are very similar - I used 4 c of oats and the dried fruits I had on hand. Make sure you add those after taking the tray out of the oven- fruits burns (I made that mistake). Sometimes I add 2/3 cups of tahini too! 
https://food52.com/recipes/15831-nekisia-davis-olive-oil-maple-granola
https://www.themediterraneandish.com/homemade-granola-recipe/
https://cookieandkate.com/healthy-granola-recipe/

Chia Seed Pudding

7/12/2023

 
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This chia seed pudding makes a great snack or breakfast!

Ingredients:
-1 cup blueberries (I’ve also used rhubarb and strawberries)
-4 tbsp chia seeds
-1.5 cup almond milk
-1/2 tsp cinnamon 
-1/2 tsp of vanilla 
-A little squeeze of lemon juice 
*If you want it sweeter, add a couple tsp maple syrup!

Combine ingredients and split into two 13 oz jars and cover.
​

Let sit for a day or 2, then shake and enjoy!

Peanut Butter Breakfast Pudding

10/16/2022

 
Ingredients
½ cup rolled oats
1 cup milk of choice or almond milk, coconut or oat or soy
¼ tsp salt
½  ripe banana
2 tbsp peanut/almond butter OR allergy-friendly alternative
¼ tsp pure vanilla extract, sweetener of choice, to taste
​

Instructions
1. Cook the oats, salt, and milk (either on the stove or in the microwave). 

2. Meanwhile, blend the pb and banana. 
3. Add your vanilla, sweetener, the cooked oats to the blender (I used a Magic Bullet) and
​re-blend.

Avocado Toast with Sprouts

8/24/2022

 
Ingredients
1 slice Dave’s thin sliced power seed bread
1/4 avocado 
1 egg
1/4 c egg whites 
1/4 c sprouts (recipe here)
A dash of hot sauce
​
Instructions
Cook the egg to your preference, pile the ingredients on your toast, and enjoy. 
Super delicious! You can do so much with sprouts. Add them to any salad as a tasty topper.

Nutritional facts 293 calories, 23 grams of carbohydrates, 13.8 grams of fat, 22.6 grams of protein.

Breakfast Burritos

2/24/2021

 
Picture
Picture
These breakfast burritos are serious delicious and super easy to make. They will start your day on the right.
Prepping time: 20
Cook times:10 min in over or 7 mins in the air fryer
Makes: 14

Make them in stages. Mixture first, then burrito assembly.

Ingredients:
1 tbsp of oil total.
1 yellow onion finely chopped
2 garlic cloves minced
4 small russet potatoes cubed
1 package of Trader Joes soyrizo
3 extra large eggs
2 cups of Kirkland organic egg whites
1 green pepper/red peppers or a zucchini chopped
1-2 packet of mission tortilla (I've used the medium wheat, low carb, and regular burritos calories- 200, fat-4.5 grams, carbs-35 grams, and protein-6 grams) (trader joes wheat and corn ones work great to)

 Instructions:
1. Heat oil in iron skillet until translucent
2. Add garlic for 2 mins
3. Add potatoes you want to get those going because they take the longest. 
4. While potatoes are cooking chopped veggies, either peppers or zucchini or both.
5. Stir in soyrizo. It made look like it's dry but wait until you add eggs, and egg whites. Stir in the veggies and add a tsp of olive oil to get it to brown a bit.
6. Heat tortillas and lay them out on surface. I used 3/4 cup of mixture (stuffed but start folder up right and left edges. Curl bottom in first, then fold over to top. You want top put the edge down to ceil.
If you are using the a large air fryer you may only fit 7 at a time. Tightly next to each other. Stray with oil to coat and cook on 375 degrees for 7-10 minutes. If using the oven, lay parchment paper down on a cookie sheet and you can make all the 14 tortillas.
Nutrition:
Not trying to lose weight, use the big ones.
378 calories
47.5 carb grams
10.5 fat grams
​23  protein grams

Trying to watch calories, use med ones or low carbs one's
291 calories
29.4 carb grams 
7 fat grams
22 protein grams
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