My Healthy Waffles Recipe

Yields 3 servings  Calories: 116   Protein 12.7g | Carbs 10g | Fat 2.5g

Ingredients                                                                            

• 4 egg whites

• 1 whole egg

• two tbsp granulated sweetener 

• 1/2 scoop protein powder (flavour of choice)

• 4 tbsp of oats (kind does not matter)

• dash of cinnamon

• 1/2 tsp baking powder

• 1 tsp pure vanilla extract

• 1 tbsp greek yogurt (or 1 tbsp of salt-free fat-free labneh)

 Directions        

                                                                      

1.    Blend all the ingredients in a blender until a batter of smooth texture is formed

2.    Heat your *waffle iron and grease by spraying lavishly with PAM fat-free cooking spray 

3.    Pour part of the mixture into the waffle iron and wait for a couple of minutes until it completely bakes

4.    Remove from waffle iron and top with strawberries, light whipped cream and light chocolate sauce

5.    ¡Sahten! Enjoy!

Note: *The waffle iron can be found at most home appliances stores for an affordable price. Shoot me a private message if you want to know where I got mine from. 

A lot of time goes into preparing the recipes and writing the articles. If you enjoyed reading and want me to keep writing useful articles like this one, please click on like and share it among your friends. 

Should you have any question, feel free to post it in the comment section below and I'll answer them as soon as I can.

Healthy Frozen Yogurt Sugar-Free Fat-Free Recipe

Total Calories: 167      Protein 12g | Carbs 27.4g | Fat 1.2g

I love frozen yogurt. The ones commercially available are loaded with sugar, additives and flavourings. What if you can make it yourself easily at home?


Q:Why makes this version much lower in calories?


A: We are not using any sugars and no fillers whatsoever. 


Perfect if you have a sweet tooth and you're trying to cut down on sugar and sweets to meet your fitness goals. Also the yogurt is well known according to research to help shed belly fat. 


It's very simple and quick to prepare. Let's go!


 Ingredients                                                                            

• 300 grams of fat-free Lebanese yogurt (Plain Laban)
• 4 heaping tbsp of splenda granulated sweetener - 10 grams (can use more/less depending on your palate)
• 1 tsp of vanilla extract
• 100 grams of strawberries cut into pieces (optional)
• 10 hazelnuts (optional)
• 1 tbsp of raisins or goji berries (optional)

 Directions                                                                              

1. Spoon the laban into a bowl 
2. Place in the freezer. Then every 15 minutes take out and mix with a spoon. We will repeat this process 4 to 5 times over the course of of 1:15-1:30 hours in order to keep the mixture in a creamy frozen consistency. We don't want ice to form. 
3. Once frozen, remove from the freezer and mix sweetener and vanilla extract in with a spoon.
4. Top with sliced strawberries, hazelnuts and berries (optional)
5. ¡Buen Provecho! Enjoy!

Note:

The Laban commercially available in Lebanon contains a lot of water, so don't expect the frozen yogurt to turn out like absolute cream. However, a hack would be to blend the mixture with a frozen banana towards the end, and that should make it creamier if you prefer. Also, if there are any ice lumps, use a hand-held mixer to make the frozen yogurt somewhat creamier.

More Pictures:

The yogurt and granulated sweetener I used for this recipe

Double Chocolate Creamy Custard Pudding

Double Chocolate Creamy Custard Pudding

Total Calories: 271      Protein 10g | Carbs 30g | Fat 9g

This is an insane snack. Let yourself be carried by the decadent taste of chocolate pudding the healthy low-calorie guiltless way.


Q:Why is it healthy?


A: We are using unsweetened cocoa powder which is low in fat yet high in antioxidants to fight free-radicals and boost feel-good hormones the chocolate induces, but without the calories. Also the strawberries are delicious, boast tons of health benefits and are incredibly low in calories.



Perfect if you have a sweet tooth and you're trying to cut down on sugar and sweets to meet your fitness goals.


It's very simple and quick to prepare. Let's go!


 Ingredients                                                                            

• 200 grams of fat-free Lebanese yogurt (Plain Laban)
• 30 grams of unsweetened cocoa powder 
• 3 heaping tbsp of powdered sweetener of choice (can use more/less depending on your taste)
• 100 grams of strawberries 
• 15 grams of raw nuts

 Directions                                                                              

1. Spoon the laban into a bowl 
2. Add the cocoa powder in and mix them together to get a creamy pudding
3. Add the sweetener and mix the pudding again with a spoon
4. Top with sliced strawberries and raw nuts
5. Optional but recommended: Place in freezer for 20 minutes then remove, mix again with a spoon, and put in freezer again for an additional 15 minutes to get half an ice-cream like consistency.
6. ¡Buen Provecho! Your guiltless chocolate pudding is ready to tickle your tummy!

Pictures:

200 grams of fat-free yogurt (laban) in a bowl

Mix in around 30 grams of unsweetened cocoa powder until it completely dissolves 

Spicy Chocolate Protein Oatmeal

345 calories | Protein: 30 grams | Carbs: 28 grams | Fat: 9 grams  

Djoe's Spicy-Chocolate Protein Oatmeal

I love chocolate and I love the chili so I thought why not combine the smoothness of chocolate with the fierceness of chili into one explosive marriage of flavors? And guess what? The result turned out phenomenal. Not just that. It's all perfectly healthy.

What makes this so good?

1. It is a perfect nutrient-dense powerhouse.
2. The chocolate taste with chili is just divine. 
3. As with all my recipes, it's easy to prepare.

 Ingredients                                                                                                                    

• 4 table-spoons of oats
• 1 tbsp unsweetened cocoa powder
• 125 ml non-fat cow milk (or almond milk) 
• 1 tsp red chilli powder
• 3/4 tsp of cinnamon
• 1 scoop of protein powder (chocolate or vanilla flavor)
• 1 scoop of low-fat vanilla ice cream (optional) 
• 1 tbsp of calorie-free chocolate syrup (or melt a square of dark chocolate) 

 Directions                                                                                                                      

1- Place the oats and milk in a non-stick pot and bring them to a boil then simmer for about 4 minutes until you get a thick consistency. Alternatively, you can cook in the microwave for 1 minute, take out, stir, then place again in the microwave for another minute. If mixture gets too dry, add a tiny little bit of more milk. 

2- Place the oatmeal in a bowl and let it cool for a minute before adding the rest o the ingredients and stirring until they completely dissolve. Make sure to taste your oatmeal and adjust the chili according to your taste. You don't want it to be overpowering! 

3- Add a scoop of low-fat, sugar-free ice cream and top with some calorie-free chocolate sauce.

4- Voila! Time to devour that deliciousness! It makes for a perfectly nutritious breakfast!

A lot of time goes into preparing the recipes and writing the articles. If you enjoyed reading and want me to keep writing useful articles like this one, please click on like and share it among your friends. 

Should you have any question, feel free to post it in the comment section below and I'll answer them as soon as I can.

BodyBuilding Recipe: Red Velvet Protein Pancakes

These Red Velvet pancakes are so easy to prepare it's insane! And not only they don't owe any of their lusciousness to refined sugar and butter at all, they're also nutritious and very calorie efficient, meaning, bringing tons of protein and some complex carbs for quality energy without no sugar or fat.


So what you need is: 5 egg whites, half a banana, 40 grams oats, 1/2 tsp baking powder, sugar-free strawberry jello.

Yes. You heard that right. Only that....

You throw everything in a blender, depending on the sweetness desired, you might choose to put either half a packet of sugar-free strawberry jello or the entire one.

After they're blended, cook like normal pancakes in a pam-greased pan.

Enjoy this sinless treat, sinner.

Love, Djoe

Bodybuilding: Cheapest And Easiest Sushi You Can Prepare At Home

Problem? Many people find that eating healthy and nutritious food can be very expensive. I want to prove that you can eat on a budget and meet your macronutrient needs without burning a hole in your pocket. The protein content is high, and you get a taste of Japan for a penny compared to sushi. Also prepared in brown rice? Awesome! This is the first part of the get-fit-on-a-budget series.

Solution? The Tuna Ura Makis (Video)

What makes this so good?

1.    It is quite nutritious and rich in protein

2.    Easy to prepare and fun to eat

3.    Made with brown rice instead of white rice which makes it a great, complex source of carbs

4.    Inexpensive to prepare

 Ingredients:nts                                                                                                                     

•   Nori sheets (can be found at most local supermarkets)

•   1 can tuna in water

•   Light mayo

•   Mustard

•   Spices

•   Celery

•   Onions

•   Cooked brown rice

 Directions:

                                                                                                                     

1- Spread brown rice on a nori sheet. Add a drop of water to ease spreading the rice.

2- Add the drained tuna with the rest of the condiments and chopped celery and onions.

3- Add any other ingredient you desire.  

4- Roll the nori, chop into pieces and serve immediately! 

Djoe's Tip: Instead of tuna cans in oil, aim for the tuna in water variety. This is not just to decrease the fat content, but to get more omega 3 healthy fatty acids because the oil in the can mixes with the natural oils from the tuna, so when you drain the can, you will lose some of the omega 3s. However, because oil and water don't mix, when you drain the tuna in water, you won't be discarding any of the precious omega 3s.

*Photo courtesy of fast-ed.com.au