Breakfast, Recipes

Healthy High Protein Banana Walnut Pancakes

Who doesn’t love a good pancake?! What if I told you, these pancakes are good, nutritious and satisfying? That’s right, Nfergyfit’s Kitchen created a concoction and it’s delicious.

I like to jump right to it without too much introduction, so here’s what you’ll need, the ingredients and Nutrition Facts:

Kitchen items you will need:

  • Food processor (I use a Ninja and love it)
  • Cooking pan (I love my Rachel Ray brand)
  • Spatula (for flippin’ those cakes)
  • Cooking spray (I use coconut, no calories)

Ingredients:

  • 3 Egg Whites
  • 1/2 medium Banana
  • 2 Tablespoons chopped walnuts
  • 1/4 cup oats (I used Old Fashion for this recipe)
  • 1 Tablespoon Unsweetened Milk (use any milk, may change the nutrition facts though)
  • 1/4 tsp Vanilla Extract
  • 1/4 tsp Cinnamon

Cook

Combine all ingredients in your food processor and mix well. I like to pre-heat my skillet for 2-3 minutes to get hot, then spray with cooking spray (you can use butter, but will change nutrition facts provided above).

Cook just like a pancake, flipping when bubbles appear all on the top, and cook through. This recipe makes 3-4 pancakes (depending on how big or small you make them), which is equal to one serving.

Top with your choice of honey or maple syrup, walnuts and bananas (not included in nutrition facts) and ENJOY! Double or triple the batch to make for the family!

Homemade Walnut Banana Pancakes
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Prep Ahead

I find it easy to prep the dry ingredients ahead of time, then all you have to do is dump into food-processor, saving some time measuring. I store mine in a small Rubbermaid container; I’m sure a ziploc bag would be find, especially if you want to double or triple the batch.


If you liked this recipe be use to check out my Homemade Whole Wheat Waffles too!

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Breakfast, Breakfast, Recipes

Protein Packed, Homemade and Healthy Pancakes for Valentine’s Day Breakfast

Valentine’s Day is a great day to remember to show love to the best people in your life. What better way to show love than making a delicious, yet healthy, breakfast for your Valentine?

So many times we use holidays as an excuse to gorge. Well no more my friends. Healthy and Holidays here we come…

Who doesn’t love pancakes? Well, maybe a few..but these aren’t your ordinary pancakes, check out the recipe below.

Ingredients

  • 3 Large Egg Whites
  • 2 TBLS Protein Powder (I used a Superfood Blend from Walmart)
  • 2 TBLS Plain Greek Yogurt
  • 2 TBLS Unsweetened Almond Milk
  • 1/4 TSP Cinnamon
  • 1/2 banana

Combine all ingredients in food processor (this is like the one I use: Ninja, Affiliate Link).

Once all ingredients are mixed up, proceed to make as you would normal pancakes. Allow one side to brown, you’ll know it’s time to flip when the upside is bubbly. Cook through. This recipe makes one serving of three-four pancakes, which estimates about 20 grams of protein.

I think these are delicious by themselves, but feel free to add your favorite fruit to the top with a little bit of Raw honey, Agave or Maple Syrup for sweetness. (HEY! I said a little…)

Be sure to check out my amazing Whole Wheat Waffles too!

Like it? Don’t be greedy, share with your friends!


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Meals, Recipes

How to Make Easy and Healthy Vegetarian Enchiladas.

Sometimes you just need easy, am I right? That’s when the freezer section is a go-to for me. You can find frozen vegetarian “meat” in the frozen section at the grocery store. We use ground beef for many meals at home. (Although, I’ve been cutting back significantly on our use of meat, hence the vegetarian “meat.”)

Okay, Okay, I’ll get to the yummy recipe! (Scroll down for images).

Ingredients:

  • 10 Whole Wheat taco shells (or burrito shells would work too, probably better actually).
  • 1 value size of Meatless Ground “meat.”
  • 1TBLS olive oil
  • 1 small onion
  • 1 Large can of enchilada sauce (your choice)
  • 1 cup of mozzarella cheese (make it Vegan, but getting “vegan cheese”)

Optional: Chopped romaine lettuce, Guacamole, Salsa (for side)

How to:

Preheat oven to 350 degrees. Heat olive oil in pan and saute onion for about 30-60 seconds. Add Meatless Ground and cook until warm. Add 1/2 the can of enchilada sauce and cook until hot, then add 1/2 cup cheese and cook until melted.

Place 1/2 cup mixture inside taco shells, roll up and place in 13×9 baking dish. You’ll have to squish them tightly. Once all enchiladas are in the baking dish, pour the rest of the sauce on top, and sprinkle 1/2 cup cheese on top as well.

Place in oven for 15-20 minutes (or until cheese is melted). Enjoy warm with lettuce, guacamole and salsa.

This meal makes great for a large family or a crowd, or enjoy left overs the next day.

For more healthy meals visit the blog.

Don’t forget, if you think you have a friend who would love this recipe, don’t forget to share it with them’!

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Recipes, Uncategorized

3 Healthy Greek Yogurt Dips for the Holidays in 2019

Disclosure: this post may contain affiliate links. As an Amazon associate I earn from purchases made by you at no extra cost to you.

An excellent exchange for sour cream is Plain Fat Free Greek Yogurt. It’s high in protein and a good source of calcium, without the fat.

There literally is minimal to no taste difference (at least for me) between plain greek yogurt and sour cream. These creamy Greek Yogurt dips will complement any vegetable or even plain chips!

These will make great holiday appetizers and nobody has to know how healthy they are (wink).

Make the day before and then serve on a beautiful holiday tray like any of these (affiliate link).

1: Garlic & Onion Dill Dip

Ingredients:

  • 1 Cup Plain Greek Yogurt
  • 1 Tablespoon dry dill (you could use Fresh Dill too)
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder

How to:

Mix all ingredients in a small bowl, cover and refrigerate for 1-2 hours before serving to allow flavor to enhance. If you are making it for a big crowd, double the recipe!

Enjoy with carrots, celery, your favorite peppers, cucumbers or even a bag of plain chips!

2: Cajon-Curry Vegetable Dip

Ingredients:

  • 1 Cup Plain Greek Yogurt
  • 1 Teaspoon Cajun (or blackened) seasoning
  • 1/4 tsp Curry Powder
  • 1/8 tsp sea salt

How to:

Mix all ingredients together and chill for 1-2 hours (or overnight). Serve cold with veggies of your choice! This one has a bite to it, so be sure to warn your guests that it may be a bit spicy!

3: Cinnamon & Maple Syrup Sweet Potato and Apple Dip

Ingredients:

  • 1 Cup plain greek yogurt
  • 1 tsp cinnamon
  • 1 TBSP Maple Syrup

How to:

Mix all ingredients and refrigerate 1-2 hours, serve cold with sweet potato fries (learn how to make those here) and/or apple slices! (I think it’s best refrigerated overnight).

Be sure to PIN this one for later

Don’t forget to share with your friends and family too!

Check out more healthy recipes on the blog.

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Recipes, Sweet Stuff, Uncategorized

How to Make Homemade Sweet Potato Fries

Sweet potatoes are good COMPLEX-carbohydrates providing several vitamins and minerals good for health. They contain Beta Carotene, Vitamin B5, B6, magnesium and dietary fiber. When baked, the amount of Vitamin C increases too!

These are some carbohydrates I can get behind! What do you say? Lets bake some Sweet Potato French Fries!

What you’ll need:

  • 5-6 medium sweet potatoes
  • 1 TBLS olive oil
  • 1 Freezer bag (for covering in olive oil)
  • Salt/pepper

How to:

Preheat the oven to 400 degrees. Next, you’ll want to shave the outer skin of the sweet potato. Cut the sweet potatoes into medium to thin slices to represent a “french fry.” Then, shake the potatoes in a freezer back with 1 tablespoon of olive oil.

Lay out on a baking sheet, sprinkle with salt and pepper (I use sea salt).

Bake at 400 degrees for 15 minutes, take out of oven and move them around to be sure they aren’t sticking. Bake another 7-10 minutes until done to your liking!

Serve as a side for any meal or just enjoy as an afternoon snack! Try dipping them in this sweet, homemade greek-yogurt dip for an appetizer at any type of party!

Share with your friends so everyone can be healthier together!

Looking to build strength, endurance, and just get moving? Check out BODY CRUSH by nfergyfit (It’s FREE). Don’t wait until after the holidays to get your butt moving, do it now!

Recipes, Sweet Stuff

Healthy, Plant Based, Creamy Cashew Apple Chip Dessert for the Holidays

Have you ever had that whipped apple and snickers dessert? Usually it has whipped cream in it? Well…I have created something similar, but actually GOOD FOR YOU! (skip to recipe)

This would make a great dessert for the holiday table this year. Healthy won’t change unless we start changing it right? Everything we do revolves around food. One of my petpeeves is when people, who are wanting to get healthy, exercise, eat right, etc., use the excuse, “but I will wait until after the holidays.” Like, why?! There is no need to wait!

There are MORE days that ARE NOT the holidays, than are! You can still indulge in the good stuff at your holiday parties, but what about the other 45 days (give or take)?

Anywho, I got off on a tangit there, and I’m sure you’re ready for this yummy recipe. Have at it, let me know what you think!

Disclosure: As an Amazon Associate I earn from purchases made by you at no extra cost to you when you use my affiliate link.

Ingredients:

  • 3 Apples (I used Honey Crisp, I bet Green Apples would be good too).
  • 1/2 cup chocolate chips (make it vegan with vegan chocolate (affiliate link)
  • 1 cup Raw Cashews
  • 1/2 cup Unsweetened Almond milk
  • 1 TBS honey (or Agave for Vegan)

You’ll want to soak your Cashews in water overnight, or about 6 hours to soften them up.

Once your cashews have soaked, go ahead and drain the water. Place the cashews, honey, and almond milk in a blender or food processor. Blend until creamy.

Next add the apples, cashew mix, and chocolate chips in a bowl and mix with spoon or spatula.

That’s it! Dessert is done!

I’d love to know what you think! Be kind and share the health!


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Recipes, Tips & Tricks, Uncategorized

How to Make Your Water Taste Better With These 4 Foods

Are you one of those people (like my husband) who just doesn’t like the “taste” of water? I never understood this, because it literally doesn’t have a taste…(eye roll).

BUT, apparently it is a thing. So, I wanted to debunk that excuse for you not getting your daily water intake in (about 50% of your body weight in water drank each day) by sharings some ways I make water drinking “taste” better.

Things to add to your water to make it taste better.

1. Lemons

This is the most obvious I’m sure. Go to a restaurant and you’re asked if you’d like a lemon with your water. Maybe YOU are the one to ask for a lemon. Have you actually put a lemon in your water?

Some fun facts about lemons:

There are some floating suggestions that lemon water may help with cleansing the body. Lemons are high in Vitamin C as well as antioxidants. The citric acid in lemons as also been associated with preventing kidney stones (healthline.com).

2. Cucumbers

Everyone’s heard of putting lemons in your water, but have you ever tried a cucumber? Crazy I know. I think the flavor is thirst quenching.

Some fun facts about cucumbers:

When eaten, they are good source of vitamins B1, B2 and B3, vitamin C, folic acid, ascorbic acid, caffeic acid, calcium, iron, manganese, zinc, and dietary fiber. (homeremediesforyou.com)

3. Strawberries

Add fresh strawberries as a great natural flavor to an ordinary glass of water. If you love strawberries, you may love them in your water.

Some fun facts about strawberries:

Strawberries are full of vitamins and minerals, including vitamin C, magneseum and potassium. When eaten, they increase HDL (good) cholesterol, lower your blood pressure, and guard against cancer (webmd.com).

4. Oranges

It’s not quite the same as sugary orange juice, but it does add a little fruity fun to your water bottle without the extra calories!

Fun facts about oranges:

Oranges are said to improve vision, enhance sexual performance, prevent cancerous cell growth, and regulating blood pressure (to name a few). (naturalfoodseries.com).



These are just a few fun additions I use in my own water. I’m sure there are other fruits and veggies that would be great as well.

I even add more than one for a combination of flavors to arouse my taste-buds.

What fun things do you add to your water? Tried it? What do you think?


Don’t be a shy, share this with another guy.

Breakfast, Breakfast, Recipes

Healthy Homemade 100% Whole Wheat Waffles

Who doesn’t love a good waffle? With the packaged waffles from the store you also get the packaged “stuff” inside of those waffles, like preservatives and added sugar and who knows what else.

The only thing extra I’ve added is some chia seeds! Chia seeds provide lots of great nutrients such as protein, fiber, and antioxidants. If you’re not a chia seed fan, no biggie, you can’t even taste them, or you can always leave them out!

Utensils you will need:

1 large mixing bowls, 1 medium mixing bowl, 1 small mixing bowl, Spatula for mixing, blender/mixer (a fork may work if you are good at whipping), waffle maker

Ingredients:

  • 2 1/4 cup 100% whole wheat flour
  • 1TBS baking powder
  • 3 TBS sugar
  • 1/2 TSP cinnamon
  • 3 TBS chia seeds (optional)
  • 2 L eggs
  • 1/2 Cup olive oil
  • 2 Cups unsweetened Almond milk (or any substitute)
  • 1 tsp vanilla extract
  • 1TBS honey, Agave or Maple syrup (for topping)

Instructions:

Crack eggs to separate yolks from whites. Whip egg whites and set aside to fold in last. In a separate bowl combine, flour, baking powder, sugar, cinnamon, and chia seeds. In another separate bowl combine egg yolks, olive oil, almond milk, and vanilla, mix well.

Slowly add wet ingredients (all but egg whites) to dry ingredients. I use my Kitchen Aid Mixer for this.

Once ingredients are mixed, fold in, with a spatula, whipped egg whites.

Next, scoop out batter 1/2 cup for each side of your waffle maker. Once cooked, you can enjoy now with your favorite topping (honey, Agave, or Maple Syrup), or place in a freezer bag and freeze to enjoy later!

Enjoy with a side of your favorite fruit!


Don’t forget, it’s not nice to keep secrets from your friends, share this great recipe!