SEE ALL POSTS

Cinnamon Apple Zoats

Crush-Fitness-Recipe-Cinnamon-Apple-Oats

By Julia Horniacek

 

Breakfast is the most important deal of the day, right? So, why have it only once? I learned the term “zoats” from watching bikini competitors on YouTube make it and eat it in the morning or lunchtime during prep season. My initial reaction was probably similar to most: the idea of zucchini touching porridge was unappealing. In reality, however, this diet-friendly strategy adds volume to the meal without sacrificing its taste. I’ve played around with different recipes, but this is one of my favorite ways to (literally) spice it up.

 

INGREDIENTS:
  • 1 serving of oatmeal

  • ½ zucchini

  • ½ apple

  • Cinnamon

  • 1 tbsp nut butter

 

PREP:
  • Wash zucchini and use a grater to shred the vegetable into strips. The key to zucchini oats is to a) chop the zucchini into tiny pieces after it has been shredded and b) blotting with a paper towel to extract a significant amount of moisture.
  • Cut an apple in half, and chop slices into chunks, sprinkle with cinnamon.

 

DIRECTIONS:
  1. Pour one serving of oats in a microwave-safe bowl and cook in water for ninety seconds. To add fiber, omega-3 fatty acids, and a bunch of micronutrients to your breakfast, take oats out of the microwave at forty-five seconds to stir in a serving of chia seeds.

  2. Arrange apple pieces on a microwave-safe plate and cook for thirty to forty-five seconds. While that’s heating up, add the zucchini into your cooked oats and mix in with a spoon. I pinky promise this does not alter the taste of oats. Adding zucchini almost doubles your meal’s volume, so you’ll cut down on carbs and stay full longer.

  3. When apples are warmed to your preference, top your oats with their sweetness. Nothing goes better with apples than nut butter, right? Placing a dollop on top of the steaming fruit will melt your topping into a syrup. If you’re craving something sweet in the morning, I suggest giving the Wild Friends Chocolate Coconut Peanut Butter a try.

Low Carb Chicken Meatballs

Crush-Fitness-Chicken-Meatballs-Adrienne
Carb-Less Lean Chicken Meatball Recipe – created by Adrienne Callandrello (www.JerseyGirlTalk.com)
I posted this recipe on my Instagram and got lots of questions about the recipe so I decided to do a quick post here as well so you can always come back to it to make these lean chicken carb-less meatballs anytime. A few of my friends and followers made these and LOVED them so I am glad to hear they turned out great for so many of you. Feel free to add melted cheese on top of these or make a small marinara sauce to dip in - delicious!

INGREDIENTS

 

DIRECTIONS
  1. Pre heat oven to 385 degrees
  2. Spray your baking sheet with coconut oil spray
  3. Mix the entire mixture with your hands into a large bowl
  4. Round out 16 medium sized meat balls and place on the tray
  5. Dust with a bit more Oh My Spice Seasoning on top to coat
  6. Keep them from touching so they don't bake together
  7. Bake for 20-2 minutes or until the top is slightly browned
  8. Remove from the oven and allow them to cool
  9. Serve and enjoy

 

Nutrition Facts

Servings 16.0

Amount Per Serving

calories 53

% Daily Value *

Total Fat 2 g

3 %

Saturated Fat 1 g

3 %

Monounsaturated Fat 0 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 38 mg

13 %

Sodium 250 mg

10 %

Potassium 135 mg

4 %

Total Carbohydrate 0 g

0 %

Dietary Fiber 0 g

0 %

Sugars 0 g

 

Protein 8 g

17 %

Vitamin A

7 %

Vitamin C

2 %

Calcium

1 %

Iron

3 %

Crush-Fitness-Recipe-Chicken-Meatballs-Adrienne

Crab Stuffed Flounder Filet Dinner

 

Crush-Fitness-Crab-Stuffed-Flounder-Adrienne

Crab Stuffed Flounder Filet Dinner Recipe by Adrienne Callandrello (www.JerseyGirlTalk.com)

 

If you're getting tired of the usual grilled chicken or salmon dinner recipes it's time to give flounder a chance. Many people don't make flounder or cod, but both are white fish that are high in protein and low in fat. They are a much leaner fish option than salmon if you want to try something new. Keep in mind fat from fish is a healthy fat (omegas are great for you), but sometimes you want a lighter, flakier fish and that is when flounder can be a great option. Fish is a great option in the event you aren't taking an omega supplement, though I highly recommend that everyone does for various health reasons.

Crush-Fitness-Recipe-Crab-Stuffed-Flounder-Filet-Adrienne 

 

Tonight I made some crab stuffed baked flounder filets and they turned out to die for! Not only are they filling, tasty and delicious but you can get wild caught flounder much easier now than a year ago. I always buy wild caught fish instead of farm raised and you would be surprised how many more grocery stores are carrying wild caught salmon, cod and flounder. Since farm-raised fish are exposed to fewer smaller fish than their wild-caught peers, some reports indicate they are not as rich in omega-3s. That is why if you can always go with wild caught fish over farm raised.

Crush-Fitness-Recipe-Crab-Stuffed-Flounder-Filet-Adrienne 

 

NUTRITION

Flounder filets are under 120 calories and are packed with nearly 20 grams of protein per serving. Flatfish are all low fat white fish with a mild taste and are a good source of protein and have less than 2 grams of fat. Most flatfish species are also a good source of niacin, B vitamins, phosphorus, calcium and selenium.

 

Many grocery store fish departments make already stuffed filets so you can skip the recipe below and just ask for the pre-made ones. However, if you want to control what goes in the crab mixture you can make it yourself at home and just roll the filet around the stuffing and bake. I don't like to use a lot of carbs in my meals, especially in dinner, and many pre-made crab meat is loaded with breadcrumbs. If you use this recipe below you can control how much or how little of any ingredient goes into your mixture. 

Crush-Fitness-Recipe-Crab-Stuffed-Flounder-Filet-Adrienne

 

INGREDIENTS (makes 4 filets)

Crush-Fitness-Recipe-Crab-Stuffed-Flounder-Filet-Adrienne

 

DIRECTIONS

  1. Preheat oven to 385°f.
  2. Coat a large baking sheet with coconut oil spray and set aside.
  3. Place half the bread crumbs on a shallow plate and set aside.
  4. Place the crab meat in a wire mesh strainer and rinse under cool running water.
  5. Pick over the crab, removing any cartilage & carefully press out all of the water.
  6. Pat dry with paper towels and transfer to a large bowl.
  7. Add the remaining bread crumbs, crushed red pepper and mayonnaise. mix well and set aside.
  8. Lightly spray each fillet with coconut oil spray
  9. Spread even amounts of the crab mixture onto each fillet; roll up
  10. Arrange the roll-ups on the baking sheet, sprinkle with paprika to taste, and bake for 20-25 minutes or until fish is no longer translucent.
  11. Squeeze the fresh lemon over the roll-ups and serve immediately.

Crush-Fitness-Recipe-Crab-Stuffed-Flounder-Filet-Adrienne 

 

Nutrition Facts

Servings 4.0

Amount Per Serving

calories 258

% Daily Value *

Total Fat 7 g

12 %

Saturated Fat 1 g

7 %

Monounsaturated Fat 0 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 106 mg

35 %

Sodium 538 mg

22 %

Potassium 433 mg

12 %

Total Carbohydrate 10 g

3 %

Dietary Fiber 1 g

3 %

Sugars 1 g

 

Protein 36 g

71 %

Vitamin A

23 %

Vitamin C

5 %

Calcium

11 %

Iron

13 %

 

 

As far as side dishes for tonight's meal I made two vegetables: steamed broccoli and baked cauliflower. As I have mentioned before I don't make carb dishes for my dinner, I consume any carbs (which is limited since I am on the ketogenic diet and have been for almost 6 months) I eat carbs mostly from vegetables anyway. You won't see pasta or potatoes in my recipes, sorry lol. I love broccoli and cauliflower and usually cook them together, but tonight I wanted to bake one and then steam the other. I started out boiling both in a large pot until slightly soft. I then separated out the cauliflower and prepared that different.

 

Cauliflower Bake:

Crush-Fitness-Recipe-Crab-Stuffed-Flounder-Filet-Adrienne
In a small meatloaf sized tin I spray the tin with coconut oil. I then chopped up the cauliflower into smaller pieces and drizzled some culinary chicken broth, diced up some green onion, fresh garlic and then dusted the top with Pink Himalayan sea salt and Oh My Spice Garlic Lovers seasoning. I mixed it up to coat all the florets and then put that in the oven with the fish. I let that bake for 25 minutes and it came out delicious!

Crush-Fitness-Recipe-Crab-Stuffed-Flounder-Filet-Adrienne

Crush-Fitness-Recipe-Crab-Stuffed-Flounder-Filet-Adrienne

 

Steamed Broccoli:

Crush-Fitness-Recipe-Crab-Stuffed-Flounder-Filet-Adrienne
For my broccoli I let that stay in the pot and boil until it was nice and soft. I then rinsed it and transferred it into a large serving bowl. I then put some olive oil, fresh pepper, Oh My Spice garlic lovers seasoning and some Pink Himalayan sea salt. That is it, nice and simple but so very good. The olive oil truly makes the difference, because without it the broccoli can taste boring and dry. If you want to jazz it up toss some shredded mozzarella cheese on top and microwave for one minute (you can have cheese on keto diets which is why I also love it!)

Crush-Fitness-Recipe-Crab-Stuffed-Flounder-Filet-Adrienne

 

The best part about this meal is you can save some for the next day in a meal prep container. I don't recommend heating this up in a microwave at the office though; never heat up fish in an office setting lol. You will make lots of enemies! I tend to just eat this cold and enjoy it just as much - but I have to be honest this is so delicious sometimes there are never left overs.

Vegan/Vegetarian “Beef” High Protein Spaghetti

Crush-Fitness-Recipes-Vegan-Spaghetti

 

Growing up spaghetti was a staple. It was a weird week if we didn’t have it at least once. It was hard not having it when I decided to cut as much meat out of my diet as I could. Since then I’ve been on the search for the easiest, tastiest alternative, and I finally found it! And it packs some killer macros too!

 

INGREDIENTS:

  • 1 bag of Gardein Beefless Ground

  • 4 cans of oz Tomato Sauce

  • 1 can of oz Tomato Paste

  • 1 can of oz Rotel (choose your temp! I prefer mild)

  • Italian Spice

  • Garlic Powder

  • Salt

  • Chili Powder

  • Hodgson Mill Spaghetti (for Vegans)

  • Barilla Protein Plus Spaghetti (for Vegetarians)

 

Sauce:

Crush-Fitness-Recipes-Vegan-Spaghetti

  1. Start by taking the frozen Beefless Ground and using the wall or your hands to separate the large chunks. Once they are separated empty the bag into a large pan and set the burner to medium.
  2. Tossing the grounds, wait until they are defrosted and start to brown a bit. At this point empty all the cans of sauce, paste, and rotel into the pan. If you like a more “meaty” sauce just use three cans of the sauce and if you like less “meat” then use five. I prefer four for an even ratio! Mix this and leave until warm.Crush-Fitness-Recipes-Vegan-Spaghetti
  3. Add in the spices. I never measure mine, but generally I do around 1 tbsp of Italian spices, 1 tsp of garlic powder, a pinch of salt, and ½ tsp of chili powder. I’d experiment by adding little bits, and then taste testing to get your perfect mix!Crush-Fitness-Recipes-Vegan-Spaghetti
  4. Place the top on the pan and let this simmer while you make the pasta, stirring the sauce occasionally.Crush-Fitness-Recipes-Vegan-Spaghetti

 

Pasta:
  1. For a completely vegan pasta opt for the Hodgson Mill pasta. If you are a vegetarian and ok with eggs, try the Barilla pasta for extra protein.Crush-Fitness-Recipes-Vegan-Spaghetti

  2. Follow the directions on the boxes for cooking. The Barilla pasta will give you about four servings and the Mills pasta will give you more servings than you have for the sauce so I usually use 2/3 of the box.Crush-Fitness-Recipes-Vegan-Spaghetti

 

Crush-Fitness-Recipes-Vegan-Spaghetti

 

Macros for 1 serving with Barilla (split into 4):
Protein: 39.3g, Carbs 99g, Fat 5.8g

 

Macros for 1 serving with Mills (with the Hodgson Mills):

Protein 35.3g, Carbs 94g, Fat 5g

 

*If the carbs are too much there’s lots of options for low carb pastas like quest pasta or a squash or zucchini pasta!

 

Old Bay Seasoned Shrimp

Crush-Fitness-Recipe-Shrimp-Adrienne

 

A High Protein, Low Carb Meal Prep or Dinner Option – recipe by Adrienne Callandrello of www.JerseyGirlTalk.com

 

Did you know that shrimp is one of the world's healthiest foods? It is super low in calories, high in protein and perfect for low carb diets. You can eat shrimp cooked raw as a shrimp cocktail appetizer or you can bake, fry or boil it. Tonight's dinner was delicious and I wanted to share how I like to cook and prepare shrimp so that you can try it out. A few summer's ago my husband, brother in law, cousin and I went on our very first vacation to Ocean City, Maryland. It has some of the best seafood in the USA and one thing they are known for is their crabs made in Old Bay Seasoning. We loved the food there and ever since we just love this seasoning on crab and shrimp. I purchased this in the seafood section of my local grocery store and use it any time I make shrimp.

 Crush-Fitness-Recipes-Shrimp

 

At only 7 calories per shrimp, we can eat a relatively large amount of this shellfish without using up too many of our daily calories. Tonight's dinner was a complete meal of a hearty salad, snap peas (green vegetable) and baked shrimp. This is a low carb dinner option and ketogenic friendly. If you also don't like to eat carbs in the evening but rather for breakfast and lunch then this is a good idea to make next time you need a dinner idea.

 

INGREDIENTS:

  • 1 large bag of large sized shelled and deveined shrimp
  • Coconut oil spray
  • Pink Himalayan sea salt
  • Old Bay Seasoning

 

DIRECTIONS:

  1. Put shrimp in a large bowl and rinse with luke warm water
  2. Make sure to let them thaw for a few hours if they are frozen
  3. Take off the tails (and legs if they are still on)
  4. Spray a large cookie baking sheet with Trader Joe's coconut oil spray
  5. Spray the shrimp with a bit of coconut oil as well
  6. Dust with Pink Himalayan sea salt
  7. Use a generous amount of Old Bay Seasoning on both sides of the shrimp
  8. Cook in the oven for 20 minutes at 385 degreesCrush-Fitness-Recipes-Shrimp

 

Health Benefits

We don't usually think about seafood as a source of antioxidants, but shrimp features at least three unique antioxidants in its nutrient composition: the xanthophyll carotenoid called astaxanthin and the minerals selenium and copper. At nearly 26 grams per 4-ounce serving, shrimp ranks as a very good source of protein.

 

 Crush-Fitness-Recipes-Shrimp

 

You can choose to eat the shrimp hot or cold, over salad or over vegetables - both are amazing options! For salad I add so many ingredients and colors that it is a pretty picture isn't it?! I love black olives (any olives actually and they are a good fat too for keto dieters), roma tomatoes (because I can't eat soft ones and these are usually really hard), artichoke hearts, cucumbers and I love Greek dressing because it is high in fat and has no sugar (unlike most low cal or low fat dressings!)

 

Crush-Fitness-Recipes-Shrimp

 

I hope you enjoy adding more shrimp to your diets with recipes like this one.

 

Crush-Fitness-Recipes-Shrimp

Chocolate Peanut Butter Protein Smoothie

Crush-Fitness-Nutrition-Chocolate-Peanut-Butter-Protein-Smoothie

For all those who have a sweet tooth, this Chocolate Peanut butter protein smoothie is for you! It’s a quick and refreshing way to get tons of protein on a hot summer day. This recipe calls for 47g of protein, BOOM! Drink up for the gains.

Ingredients:

  • 1 frozen medium banana
  • 2 tbsp unsweetened cocoa powder (more or less to your liking)
  • 6 oz Fage Total Zero Greek Yogurt
  • 3/4 cup unsweetened almond milk
  • 1 tbsp peanut butter
  • 1 scoop vanilla protein powder
Directions:
  1. Cut up a banana into small pieces and freezeCrush-Nutrition-Chocolate-Peanut-Butter-Protein-Smoothie
  2. Grab a blender
  3. Add all the ingredients into the blender, in the order listed, and blend until smoothCrush-Nutrition-Chocolate-Peanut-Butter-Protein-SmoothieCrush-Nutrition-Chocolate-Peanut-Butter-Protein-SmoothieCrush-Nutrition-Chocolate-Peanut-Butter-Protein-SmoothieCrush-Nutrition-Chocolate-Peanut-Butter-Protein-SmoothieCrush-Nutrition-Chocolate-Peanut-Butter-Protein-SmoothieCrush-Nutrition-Chocolate-Peanut-Butter-Protein-SmoothieCrush-Nutrition-Chocolate-Peanut-Butter-Protein-SmoothieCrush-Nutrition-Chocolate-Peanut-Butter-Protein-Smoothie
  4. Pour into glass with a fun straw and enjoy!Crush-Nutrition-Chocolate-Peanut-Butter-Protein-Smoothie

Macros:
352 calories; 11g fat, 19g carbs, 8g fiber, 47g protein

*For less carbs, skip the banana!