Sync Fitness

Recipes

Sync Fitness Recipe: Energy Muffins

This recipe comes from my June 1, 2009 newsletter.  This recipe is great because there is no added sugar.  You’ll get sweet nothings from your coconut oil and banana.  Also, some of the fat is taken out by eliminating the egg yolks.  Perfection!
Here’s what you need…

  • 1 cup mashed banana
  • 2 egg whites
  • 1/2 cup water
  • 1/3 cup refined coconut oil
  • 2 cups wheat flour
  • 1 teaspoon baking soda
  • 2 1/4 teaspoons baking powder
  • 1 cup frozen blueberries, left to thaw in a strainer
  1. Preheat oven to 350 degrees. Prepare 18 standard-sized muffin cups with paper liners.
  2. In a large bowl, combine banana, egg whites, water and oil. Add the flour and mix. Gently fold in blueberries. Immediately spoon batter into muffin cups.
  3. Bake for about 20 minutes. Remove muffins from tins and cool on a wire rack.

Nutritional Analysis: One serving equals: 98 calories, 4g fat, 13g carbohydrate, 2g fiber, and 3g protein.

Sync Fitness Recipe: Lentil Fruit Salad

This recipe come from my May 15, 2009 newsletter.  The best thing about this recipe, besides the yumminess??  TONS OF PROTEIN AND FIBER!

Yield: 3 serving

Here’s what you need…

  • 1 cup black lentils, cooked
  • 1 medium mango, cut into 1 inch cubes
  • 1 medium tomato, chopped
  • 6 medium strawberries, chopped
  • 1 tablespoon red onion, finely chopped
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
  1. Place the lentils in a medium bowl. Chop the fruit and onions, add to lentils.
  2. Add balsamic vinegar to the lentils and fruit, mix until well combined.

Nutritional Analysis: One serving equals: 148 calories, 1g fat, 27g carbohydrate, 10 g fiber, and 9g protein.

Sync Fitness Recipe: AMAZING Mango Salsa Recipe
This was my favorite snack on Super Bowl Sunday.  I had to get the recipe from my friend, Christine, to share with all of you.  ALL HEALTHY ingredients, so yummy and really pretty, too.  What more can you ask for in a healthy snack?!
Mango Salsa:
4 avocados
3 mangoes
2 red peppers
1 large jalapeno pepper
1 lime – juice and some zest from rind
3/4 red onion
1/2 bunch of cilantro
drizzles of olive oil
salt to taste
several  shakes of red pepper flakes
Dice everything well and mix.  Makes a ton!  Eat with any sort of cracker or chip.  Christine says it’s also great over fish.  Enjoy!

 

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