Category Archives: recipes

December 4, 2014

Black bean Burger Recipe (Vegan|High Protein)

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I was heading from the gym and thinking what could I make that would be quick, easy and a good post workout? I had some black beans and corn on hand, so I decided to whip up some Black bean burgers that are macro-friendly and more importantly, delish!! It is definitely fulling and could be adapted to your own preference. This recipe can be vegan or like my version, which is ovo-vegetarian. Here’s what you’ll need:

– 1 c flour (gluten-free or wheat flour) 

– 1 can black beans

– 1 can corn

– 1 c Quinoa (cooked)

– 1 tbsp flax seed

– 1 egg (use flax meal as an egg substitute) 

– 1 c vegetarian/dairy-free cheese

– seasonings of choice (I used a chipotle blend for more flavor, but you can use Mrs. Dash, onions, garlic, chili peppers, salt, black pepper, jalapenos, fresh green seasoning)

– avocado (optional)

Combine all dry ingredients together, then fold in the wet ingredients. Set aside for 10 minutes. In the interim, heat skillet or pan and grease with olive or coconut oil. After skillet is hot, roll the mixture into balls as big or small as you’d like. Place on skillet and cook each side for 4 minutes, or until completely cooked. Toast burger bun (whole wheat), and top with arugula or greens of your choice, dressing, and of course, your black bean patty. Or you can eat with a salad, depending on your diet/fitness goals. Enjoy!

// MACROS:

Calories: 626 cal

Carbs- 108.5g

Protein- 27.2g

Fat- 12.6g


Compared to a Burger King Whopper:

Calories: 650 cal

Carbs- 50g 

Protein- 22g 

Fat- 37g

 

Compared to a Big Mac:

Calories: 530 cal

Carbs- 47g 

Protein- 24g

Fat- 27g (including 1g of trans fat)

 

Your health, your choice!

 

If you try out this recipe comment below or snap a pic with the #thatkhadineproject

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October 20, 2014

Easy, Quick and Healthy Breakfast ideas

People are always complaining that they have no time to make breakfast in the morning or they don’t feel like eating in the morning. So these are my top breakfast ideas that will give your morning a boost! They are fast, easy, and healthy most importantly. Whether you eat breakfast at home or school or work, it is important to break the fast from not eating for 5-8 hours. Although, you should drink a glass of water (with lemon optional) or a shot of Apple Cider Vinegar to jump-start your morning before eating breakfast. Breakfast should be packed with carbohydrates (energy), protein (keep you full longer), and vitamins (easily absorbed). If you have a healthy breakfast, chances are, you’ll eat healthier throughout the day. 

1) Overnight Oats

Time: 5 minutes

Level: Novice

  • 1-2 c oats
  • 1 heaping tbsp. chia seeds
  • 1 c almond milk (or milk of your choice)
  • 1 tsp. cinnamon
  • 1 tsp. honey
  • fruit topping of your choice (optional)

Pour milk in cup or bowl with lid, and then mix in the oats, chia seeds, cinnamon, and honey. Mix together and leave to rest in the fridge over night or for minimum four hours. In the morning, just sprinkle some fruits on top and you’re ready to head out the door.


2) Ch-Ch-Ch-Chia pudding

Time: 5 minutes

Level: Novice

  • 3 tbsp. chia seeds
  • 1 c. almond milk (or milk of your choice)
  • 1 tsp. cinnamon
  • 1 tsp. honey
  • 1 tsp. vanilla
  • fruit topping of your choice (optional)

 

Pour milk in a cup or bowl, and then mix in the chia seeds, cinnamon, honey and vanilla. Leave in fridge overnight or a minimum of four hours. In the morning, top with fruit of your choice, and enjoy!


3) Berry-delicious Smoothie bowl

Time: 10 minutes

Level: Intermediate

  • 1-2 c frozen berries
  • 1 c. greek yogurt (yogurt of your choice)
  • 1 banana
  • 1 c granola
  • 1 tsp. cinnamon
  • fruit topping of your choice

Blend berries and yogurt together, and pour in a bowl as your first layer. Then slice banana and place on top of berry and yogurt mixture. Add granola, cinnamon and fruit topping of your choice and enjoy!


4) Protein FLOURLESS pancakes

Time: 15 minutes

Level: Intermediate

  • 2 c. oats
  • 1 scoop Vanilla Syntha-6 protein powder (protein of your choice)
  • 1 banana (frozen is better)
  • 1 egg
  • ½ c water/milk
  • 1 tsp. cinnamon
  • 1 tsp. olive oil
  • 1 tsp. vanilla (optional)

Pre-heat pan or griddle and spray with olive oil. Blend all ingredients together and pour in pan to the desired size pancakes, and flip so that the entire pancake is cooked. You can add chocolate chips or fruit for extra goodness.


5) Pita Pockets

Time: 15 minutes

Level: Intermediate

  • 2 eggs/2 c. egg whites
  • 1 c spinach
  • ½ c cherry tomatoes
  • avocado
  • pita bread (wheat)

Fried eggs as desired, and toast pita pockets. Then place eggs and spinach into the pocket. Slice avocado and tomatoes and add on top of the eggs and spinach. And enjoy.


6) Banana and Peanut butter sandwich

Time: 5 minutes

Level: Baby status

  • 1 banana
  • 1 tsp. peanut or almond butter
  • 2 slices of whole wheat bread

Toast bread and slice banana. Spread nut butter onto bread and top with sliced banana and enjoy.

 

Comment which ones are your fav and if you make any of these recipes, take a picture with the hashtag #thatkhadineproject

Enjoy! xx

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June 23, 2014

1-2-3 Healthy Pancakes

Breakfast is my favorite meal of the day, so I try to make it fun, fast, and delicious. So here’s the easiest and healthier pancake recipe that will fuel your body for the day ahead and keep you full till lunch. I call it 1-2-3 pancakes because you will need three ingredients. Here’s what you’ll need:

–       2 cup rolled oats

–       1 egg

–       1 banana

–       1 tsp. all natural peanut butter (optional)

  1. Heat skillet on low/medium heat and grease with coconut/olive oil.
  2. Place all ingredients into blender.
  3. Blend until a smooth consistency.
  4. Pour batter onto skillet to the size of your choice.
  5. Flip when you see bubbles in the pancakes.
  6. Top with any fruit and syrup of your choice.

Feel free to add protein powder to this recipe for added protein. And if you try or tweak this recipe, please let me know how it turned out in the comments below. I love hearing from you! Enjoy!

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