Fitbites is healthy food, nutritious, delicious recipes and advice

Burrito Omelet

10/6/2014

Need a powerful protein-rich breakfast? Make it easy by using bean cans (low sodium) and add morning spice by having a sriracha dressing. Burrito's have never been healthier! (and delicious)

Ingredients
4 eggs
1/2 can chickpeas
1/2 can kidney beans
1/3 can corn
2 tbsp chopped coriander/cilantro
3 tbsp grated cheese (gouda, mature cheddar/cheese)
pepper
garlic powder
2 tbsp greek yogurt
1 tsp Sriracha hot sauce
2 mint leaves (optional)
1/2 tbsp coconut oil

Instructions
Mix the chickpeas, kidney beans and corn together. Set aside.
Heat a heavy-bottomed nonstick sauté pan over medium-low heat, add the coconut oil.
Crack 2 eggs into a bowl add a bit of pepper and garlic powder and coriander. Beat them until the yolks and whites are completely mixed. Pour the eggs and spread evenly by moving the pan. While the eggs are firm on the bottom, but still slightly runny on top, add half (or less) of the beans mixture on one side. Sprinkle the cheese and fold the omelet using a spatula. You can flip the omelet to the other side and leave 30 seconds. Make the dressing by mixing the yogurt, the hot sauce and mint leaves. Serve the omelet with the sauce. Enjoy!!

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Mulberry-Yogurt

9/7/2014

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Check the Nutrition Facts here

It has been called by Dr. Oz the newest superfood: powerful in protein, fibre and luckily has no saturated fat. Dried mulberries are sweet and chockfull of antioxidants (aka cancer killing machines). We love to combine it with yogurt, strawberries and walnuts... you won't need any more sweetness! But if you do, feel free to add one spoon of honey! There are different sorts of mulberries, including black, red, white and American mulberries (white ones on the image). Add it to your oatmeal, yogurt or home-made trail mix. You won't miss candies!

Servings 1
Time 5 min

Ingredients:
1/2 cup Greek Yogurt
1 tbsp Dried Mulberries
1 tbsp crushed Walnuts
5-8 Organic Strawberries

Optional:
1 tbsp Honey

Instructions:
Serve the yogurt in a bowl and add the mulberries, walnuts and strawberries. Mix and Enjoy!

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Sunday Breakfast: Scrambled eggs & Oat Bran pancake

7/6/2014

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Check 1 Pancake Nutrition Facts here
Check Scrambled eggs Nutrition Facts here

This healthy pancake has been inspired by the nutritionist Pierre Dukan who invented the Dukan diet. Its light, easy to make and will satisfy your pancake cravings. Its only 69 calories! We combined it for a complete protein meal with delicious veggie scrambled eggs and ricotta cheese to ensure your Sunday morning breakfast may be carb free and fulfilling.

Servings 2
Time 30 min

Ingredients:
1 tbsp ricotta
1 tbsp grated parmesan cheese
1 tsp coconut oil

2 pancakes:
3 tbsp Oat Bran
2 egg
3 tbsp greek yoghurt

Scrambled eggs:
1/2 diced onion
1 cup spinach
1/2 diced red bell pepper
3 tbsp milk
2 eggs
dash black ground pepper
dash garlic powder
dash ground nutmeg
1 tsp coconut oil

Instructions
First make the pancake by mixing all ingredients with a whisk. Grease the bottom of a non-stick pan with coconut oil. Pour in half of the mix and cook the pancake on medium heat until golden brown on both sides. Set aside.

Heat a non-stick pan with the coconut oil and add the diced onion and red bell pepper. Sauté them until onion is transparent then add the spinach and cook for 2 more minutes until soft. Whisk the eggs in a bowl with the pepper, garlic powder, nutmeg and milk. Pour the eggs in the pan with the onions, pepper and spinach without stirring, for 20 seconds. Stir with a wooden spoon, lifting and folding it over from the bottom of the pan. Don't overcook or you will lose the moist of the eggs.

Pour the scrambled eggs on top of the pancake and sprinkle the grated cheese on top and serve with a spoon of ricotta cheese. Enjoy!

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Powerful Morning Oatmeal

6/12/2014

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Check the Nutrition Facts here.

Daily consumption of a bowl of oatmeal porridge can stabilize your blood sugar and lower blood cholesterol. As the soluble fibre in oatmeal and complex carbohydrates stabilizes your blood-glucose levels, you feel full for a longer time! Further to that it contains B vitamins, fibre, protein, antioxidants, iron and low fat.
Add toppers for a flavour boost!

Servings 1
Time 10-15 min

Ingredients:
1/3 cup Rolled oats
2/3 cup water
1/3 cup milk
1 or 2 tbsp honey
ground cinnamon

Instructions:
Combine oats and water in a small saucepan and bring to a boil.
Reduce heat and let oatmeal simmer until 90% of the water is absorbed. (10 min)
Add the milk.
After less than one minute pour oatmeal into a bowl and top with honey and sprinkle ground cinnamon.

Flavour Boosters:
Add these toppers to cooked oatmeal! Be Creative!

Sweeteners such as honey and maple syrup
Dried fruit
Fresh blueberries, sliced bananas, and/or sliced strawberries
Milk, half
Sprinkle of ground cinnamon

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Yummy Greek Yogurt with Strawberries and Banana

6/2/2014

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Greek yogurt is hot! Most nutritionists advise to choose it instead of the flavoured regular options. Reason? Compared to regular yogurt, it has twice as much protein and is very low in carbs. As an added bonus it has an amazing rich creamy texture. Leaving you satisfied until your next meal. That's why we are obsessed with it! As a quick breakfast, a healthy snack in between, or even light dinner. You don't like the plain sourly flavour? No problemo! Add one or two tbsp of honey! Our fave simple recipe is below.

Servings 1
Time 5 min

Ingredients:
3/4 cup Greek yogurt
1/2 or 1 Banana (breakfast: whole/ snack or light dinner: half)
6-8 pc Strawberries
1 or 2 tbsp Honey

Instructions:
Mix first the Honey with the yogurt until smooth. Add on top the Strawberry and banana, chopped or whole. You can mash all the fruits together until well mixed, or just leave them on top.

Enjoy!

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Delicious Spinach Omelet with Ricotta

6/1/2014

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Check the Nutrition Facts here.

Omelets are great for breakfast, lunch and dinner! Eggs are a great source of protein and give you a fulfilled feeling, so why not eat them in various ways with healthy greens? We love spinach! LOVE IT! Both frozen and fresh options are full of vitamins and minerals. Plus it is super low in calories!

Servings 1
Time 15 min

Ingredients:
4-5 cubes of Frozen spinach
2 eggs
2 tbsp ricotta
1 crushed garlic
Ground pepper
Sea salt
Nutmeg
Olive oil no-stick spray

Instructions:
Steam the spinach for 5 minutes.
Crack the eggs into a bowl add a bit of pepper and salt and beat them until the yolks and whites are completely mixed.
Drain water from spinach, and mix spinach with ricotta, garlic, pepper and nutmeg. Taste and add more of each if you wish.
Heat a heavy-bottomed nonstick sauté pan over medium-low heat, spray the surface with the no-stick spray.
Pour the eggs and spread evenly by moving the pan.
While the eggs are firm on the bottom, but still slightly runny on top, add the spinach mix on one side. And fold the omelet using a spatula. You can flip the omelet to the other side and leave 30 seconds.

Serve and enjoy!!!

(ps: feel free to sprinkle grated parmesan cheese!)

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