Healthy Recipes

Welcome to the Healthy Recipes Page! Here you can find fun and fit recipes to help you eat right and maintain your fitness focus. If you have a healthy recipe of your own feel free to submit it in the comments section and I will make sure to share it on the site. Knowledge is power my friends!

(All recipes created by Alvin Pereira unless stated otherwise)

                  

Banana Nut Protein Pancakes

Ingredients (makes two):

• 6 egg whites 
• 1/3 cup of oatmeal
• 1/2 of medium banana
• 1 scoop of whey protein powder (your favorite brand)
• 1 Tablespoon of cinnamon
• 1 Tablespoon of All-natural walnuts (chopped)
• optional: 1 teaspoon of  Pumpkin Spice

Step 1:

Blend the ingredients together using a blender.

Step 2:

Cook mixture using cooking spray (PAM) on low to medium heat.

Step 3:

Enjoy!

*Adjust ingredients servings based on your nutritional requirements*

Spanish-Style Stewed Chicken Lettuce Wraps

Ingredients (makes four):

• 4 Nappa lettuce leaves 
• 1/2 of a tomato
• 1 teaspoon of garlic powder
• 1/2 teaspoon of italian seasoning
• 1 teaspoon of cilantro
• 2 skinless/boneless chicken breasts

Step 1:

Grind the tomato in a blender/grinder. Once finished combine the garlic powder, the italian seasoning and cilantro into the tomato sauce and grind again.

Step 2:

In medium sized pan boil the sauce mixture. Once boiling pour in the chicken breasts into the pan. Cook on very low heat for over 45 minutes or until you can effortlessly strip the chicken breasts apart with the touch of a fork.

Step 3:

Once chicken is soft enough that it falls apart, strip it within the pan containing the tomato sauce. Cook stripped chicken for another 10-15 minutes.

Step 4:

Strip the nappa leaves, wash them and cut the bottom (white) half of the leaves (this part is very hard and tastes bitter). Once you have your leaves set with a small serving spoon pour the chicken onto the leaves.

Step 5:

Enjoy!

*Adjust ingredients servings based on your nutritional requirements*

Wild Chili Salmon Avocado Salad

Ingredients:

• Black Pepper
• Salmon
• Kale
• Shredded Carrots
• Onion (white or pink)
• Tomato
• Avocado
• 1/2 Lemon
• Slivered Almonds (no more than 1 tablespoon)
• 1 tablespoon of chili sauce (spiciness based on preference)

Step 1:
Determine the size of the salad you want to make (small, large, etc.). Once you have appropriately gathered enough of each ingredient begin by cutting the kale leaves into smaller pieces. If you bought kale containing the branch dispose of it. We will only use the kale leaves.
Step 2:
Cut the tomato, onion, shredded carrots and avocado into smaller pieces as well.
Step 3:
Combine the kale and the ingredients of step 2 in a mixing bowl. Add almonds. (Wearing gloves) use your hands to mix it all together and spread the avocado around the salad.
Step 4:
Now take the lemon and squeeze it onto the mixed kale salad. Mix the salad again, now with the lemon juice.
Step 5:
After seasoning the salmon using the black pepper, cook it on a grill or boiled (I prefer grilled) until desired.
Step 6:
Serve salad and cooked salmon. Add chili sauce atop salmon.
Step 7:
Enjoy!

*Adjust ingredients servings based on your nutritional requirements*

The Ultimate Breakfast

1. AP FIT Ultimate Protein Shake
2. Oatmeal Delight

Shake Ingredients:

• 5 Eggs (4 whites, 1 whole)
• 1/2 cup of cottage cheese (Organic Fat-free)
• 1 tsp of Cinnamon
• 8oz of Almond milk
• 1 scoop of Natural Pro-Complex
• 1 tsp of Flaxseed Oil

Oatmeal Ingredients:

• 1 cup of oatmeal (cooked in water)
• 1 tbsp of cinnamon
• 1 medium banana (chopped)
• 2-3 small strawberries (chopped)

Step 1:

Gather all of the shake ingredients and mix them in a blender with crushed ice.

Step 2:

Cook oatmeal according to preference but only using water. Combine the banana and strawberries. Pour cinnamon.

Step 3:

Enjoy!

*Adjust ingredients servings based on your nutritional requirements*



Casein Wonder Pudding

Ingredients:

• 1 scoop of Casein protein powder (cookies and cream is my favorite)
• 2-4oz of Almond Milk
• 1 tbslp of Peanut Wonder

Step 1:

Combine the casein and almond milk into bowl. Stir until a pudding-like substance is formed.

Step 2:

Now take the peanut wonder and combine it into the pudding. Stir until the pudding becomes of a yellowish/beige color.

Step 3:

Enjoy!

*Adjust ingredients servings based on your nutritional requirements*

Eggmeal

Ingredients:

• 7 egg whites
• 1/4 serving of Peanut Wonder Low-Sodium
• 1/4 Tblsp of cinnamon
• 1/4 Tblsp of Allspice
• 2 packets of Stevia Extract

Step 1:

Cook egg whites in a small pot as if to make them scrambled (do not add oils or cooking sprays)

Step 2:

Once eggs are cooked and hot mix the serving of peanut wonder in and stir to spread it out evenly.

Step 3:

Mix in the rest of the ingredients

Step 4:

Enjoy!

Note: This recipe is great for when on a low carb diet, preparing for a photoshoot/competion or if you have a crazy craving for oatmeal and can't necessarily have it at that point in time.

*Adjust ingredients servings based on your nutritional requirements*



Peanut Wonder and Agave Toasts

Ingredients:

• 1 serving of peanut wonder (1Tblsp per toast)
• 2 Rye Bread slices
• 1 Tblsp of Agave Nectar (1/2 Tblsp per toast)

Step 1:

Toast the bread according to your liking

Step 2:

Take one Tblsp of peanut wonder and spread it over one toast then do the same for the next one.

Step 3:
Do the same with the agave nectar. Now spread them as you would regular peanut butter and jelly.
Step 4:
Enjoy!

*Adjust ingredients servings based on your nutritional requirements*



Sweet Potato Patties
Ingredients:

• 1 small to medium sweet potato (yam potato for my folks in Europe)
• 2 Packets of stevia extract
• 2 egg whites
• 1 Tablespoon of cinnamon
• 1 Tablespoon of agave nectar
• 2 ounces of almond milk - unsweetened 
• 1/4 Tablespoon of allspice and nutmeg

Step 1:
Peel the sweet potato and cut it into small squares.

Step 2:
In a blender, blend the sweet potato, stevia, almond milk, allspice, nutmeg and egg whites.

Step 3:
Once blended, cook the mix as if you would a pancake. Note that because of the consistency of the sweet potato this takes about 20+ minutes to cook a single one on medium heat.
Step 4:
Once cooked, serve and add the cinnamon followed by the agave nectar. Let it sit for about 2-3 minutes.

Step 5:

Enjoy!

Note: This makes for a great breakfast carbohydrate and tastes absolutely delicious. I am a sucker for sweet foods so to me this almost feels like cheating.

*Adjust ingredients servings based on your nutritional requirements*



Spicy Salmon Burrito
Ingredients:

• 1 Medium Salmon
• 1 Chili Sauce
• 1 Tblsp of Fat Free Cheese
• 1/4 of an Avocado
• 1/4 of a Tomato
• 1/2 Cup of Spring Mix Salad
• 1 Whole Wheat Tortilla

Step 1:
Cook the Salmon (I use a Foreman Grill)

Step 2:
Take the avocado, tomato and chili sauce and blend it all together using a blender. This will create a spread similar to guacamole.

Step 3:
Take the spread and spread it on the tortilla as you would butter. Make sure to cover most of the tortilla as this will help us wrap it up and keep the taste balanced.
Step 4:
Spread the spring mix salad and the cheese on the avocado spread-covered tortilla. 

Step 5:
Take the cooked salmon and place it right in the middle atop the salad.
Step 6:
Wrap up the burrito and place it on the grill to sear it for about 5-10 minutes depending on grill heat.
Step 7:

Enjoy!

Note: This tastes so good it will make you feel like you're cheating!


*Adjust ingredients servings based on your nutritional requirements*