In order to encourage sanity, we created this recipe—to tame your natural craving for something sweet —with a new twist of protein granola. It’s the perfect option for breakfast, a snack, or even dessert.

Why it’s a Healthy Recipe

Not only are apples lower in sugar compared to tropical fruits, they’re also full of pectin, a combination fiber that has a long list of health benefits. It can help with weight control to lowering cholesterol to preventing gallstones.

Instead of regular yogurt, we used Greek yogurt, which is loaded with more protein and also contains probiotics, which promote beneficial gut flora. This good bacteria will keep your immune system strong and can also help with digestive issues.

Ingredients

Serving size: 1 parfait (1 serving)

Cook time: 20 minutes

Difficulty: Easy

Apple mixture:

• 1 apple*, sliced very thinly
• ½ tsp. ground cinnamon
• 1 tsp. grass-fed butter**
• 1 lemon, freshly squeezed
• 1 tbsp. Truvia, or sweetener of choice

For the yogurt:

• 1 c non-fat Greek yogurt, plain
• Sweet Leaf Stevia drops (~25 drops), vanilla crème flavor***

For the protein granola:

• ½ c oats
• 2 tbsp. almond slices
• ½ tsp. ground cinnamon
• 3 tbsp. egg whites
• 2 tsp. honey
• 2 tsp. Truvia
• 1 tsp. coconut oil
• ½ tbsp. ground flax
• Nutmeg, to taste
• ½-1 scoop vanilla protein powder [optional]

*We used Fuji apple, but any crisp apple would work just fine here.

**We used Kerrygold Pure Irish grass-fed butter.

***You can substitute this with ½ tsp. vanilla extract and 1 tsp. Truvia, or sweetener of choice.

 Directions

1. Preheat oven to 375 degrees; Spray a cookie sheet with coconut oil or cover with a sheet of parchment paper to prevent sticking. In a small bowl, combine all of the protein granola ingredients, and toss to coat evenly. Spread the mixture flat on the cookie sheet, and bake for 8 minutes. After 8 minutes, break up the granola pieces with a spatula or large spoon and bake for another 8 minutes.
2. Meanwhile in a small sauté pan on medium heat, add all the ingredients of the apple mixture. Stir continuously as the apples soften and the flavors develop, about 5 to 8 minutes.
3. In a small bowl, combine the non-fat Greek yogurt and the Stevia drops. Stir until smooth.
4. Assemble the parfait. For presentation purposes only, a glass cup, martini glass or clear coffee glass mug would work well. Layer 1 tbsp. of granola, then a small scoop of yogurt then the apples and more granola. There’s no exact science to this step, just continue layering, and have fun with it. Use the remaining ½ ingredients for the second glass.
5. This recipe makes 2 servings.

Nutritional Information & Macros

Macros per serving:

• 207 calories
• 5.7g fat
• 14.5g carbs
• 24.3g protein

The post Cinnamon Apple Yogurt Parfait with Protein Granola appeared first on Born Fitness.

While we believe that desserts and snacks are a part of life, it’s understandable if some people want healthier versions of their favorite desserts. The trick: make substitutions that might sound like they won’t work, but when you taste the final product, you’ll never even realize the changes you made. Which is why we create things like protein ice cream or this recipe, espresso chocolate brownies.

This brownie recipe is a flourless version of the classic dessert. A traditional brownie is roughly 250 calories. This “healthy” recipe is about 60 percent fewer calories without any added sugar.

Enjoy these delicious treats to satisfy your nighttime cravings or store in the fridge and pack it in your lunch for a midday snack to keep you far (far) away from the break room donuts.

Why it’s a Healthy Recipe

Black beans—not-your-average main brownie ingredient—are a staple protein source for many non-meat eaters. Translation: you can eat more than one serving without loading up on too many calories. These legumes are also high in fiber, which helps aid digestion, and a great source of folic acid, magnesium, potassium, and iron.

And while coconut oil (the new Windex in My Big Fat Greek Wedding—it cures everything!) is overhyped, it does offer some health benefits. It’s loaded with lauric acid, a medium-chain triglyceride (MCT) that accounts for about half of the fat in coconut oil, which might help improve HDL (good) cholesterol.

Chocolate Brownies: The Ingredients

Serving size: 16 servings

Cook time: 25 minutes

Difficulty: Easy

• 1 15-oz can black beans, drained
• 1/3 c virgin, unrefined, cold-filtered coconut oil, melted
• 3 tbsp. cacao powder*
• 2 tsp. vanilla extract
• 1 ½ tbsp. instant coffee
• 1 ½ tsp. baking powder
• ¼ tsp. sea salt,
• 2 egg (for more fudge-like consistency, use 1 egg)
• 1/3 c coconut milk
• ¼ c Truvia**
• 1 scoop chocolate protein powder, optional
• 1 tsp. honey, optional
• ½ c dark chocolate chips

*Cocoa powder is an equally good substitute.

** I like the way Truvia bakes, but feel free to substitute with other sweeteners; I just can’t vouch for the taste.

Directions for (“Healthier”) Chocolate Brownies

1. Preheat oven to 350 degrees.
2. Drain and rinse the black beans very thoroughly. This is one of those steps you don’t want to skip. Rinsing with water with strip away the preservatives used in canning and help get rid of that funky black bean taste.
3. Add all ingredients except for the chocolate chips in a blender or food processor. Blend until well combined.
4. In a Pyrex or non-stick baking 8×8 pan. Grease the bottom sides with coconut oil. Sprinkle ½ of the chocolate chips on the bottom, then pour the “batter” on top and sprinkle with the other half of the chocolate chips.
5. Bake for 20 minutes. Then let cool for about 10 minutes.
6. Optional: blend ¼ toasted unsweetened coconut and 1 tbsp. Truvia until a powder consistency is formed. Sprinkle on top of the brownies.
7. Cut into 16 squares (4 cuts vertically, 4 cuts horizontally).
8. Store brownies in an airtight container in the fridge.

Nutritional Information & Macros

Dietary Information: Gluten-free, Low-carb, Nut-free, No sugar added, Vegetarian

Macros per serving (1 brownie–assuming you have 16 total):

• 102 calories
• 6g fat
• 7g carbs
• 5g protein

The post Reinventing Dessert: Espresso Chocolate Brownies appeared first on Born Fitness.

In this healthy recipe, you mix foods with a lot of flavor—cough, cough…sausage and cheese—with those that tend to be more bland and boring—egg whites and spinach. That’s the secret to success in any eating plan: make it flavorful and enjoyable so you look forward to your meals.

It’s not about whether you are on a “diet” or not; it’s about making nutrient-dense food taste great while also fueling your body with what it needs to lose fat and gain lean muscle.

Want to enjoy this breakfast pita every day? You can because it’s full of protein and packed with nutrients. Best of all? Our breakfast pita can be ready to eat in less than 10 minutes, meaning it’s perfect for your on-the-go lifestyle.

Why it’s a Healthy Recipe

In order to keep the calories low and the flavor high, we substituted the fat in an egg yolk for the fat in chicken sausage and cheese. And if you want more calories, simply keep the egg yolks.

The chicken sausage is a great alternative to pork sausage because it’s lower fat. [Note: fat isn’t bad, but it is calorically dense. This way you save calories in one place and can add flavor in another.] By sautéing the onions and spinach in the sausage first, you’re adding flavor and micronutrient-rich vegetables.

We can’t promise instant bicep growth like Popeye, but spinach has anti-inflammatory, anti-cancerous phytochemicals that also support eyesight. The whole-wheat pita is a great way to add fiber and complex carbohydrates to your meal. Make sure to check the ingredients in your pita, or any bread or wrap for that matter. Look for the word “whole” before he first ingredient. Words like “enriched,” “wheat” and “multi-grain” can fool you. Buyer beware.

Ingredients

Serving size: 1 serving

Cook time: <10 minutes

Difficulty: Easy

• 1 whole wheat pita, cut in half (if allergic to wheat, simply choose a gluten-free option)
• ½ c liquid egg whites
• ½ chicken sausage diced
• 1 c baby spinach
• ¼ c diced onion
• 1 tbsp. shredded parmesan cheese
• ¼ tsp. garlic powder
• ½ tbsp. extra virgin olive oil, for sautéing
• Sea salt & pepper, to taste
• Tomato, sliced, optional

Breakfast Pita Directions

1. In a medium sauté pan, add the onions and sausage. Stir and let sausage edges brown and the onions caramelize for a few minutes. Then add the spinach.
2. Stir. Once the spinach has wilted, add the liquid egg whites and scramble.
3. Season the egg white scramble with garlic powder, sea salt, and pepper. Sprinkle on the cheese and stuff it all into each pita pocket.
4. Serve with sliced tomatoes if you’d like and enjoy

Nutritional Information & Macros (per serving)

• 333 calories
• 6.5g fat
• 34.5g carbs
• 34g protein

The post Sausage and Cheese Breakfast Pita appeared first on Born Fitness.

This recipe is a 3-in-1 special by delivering a convenient, hearty and sweet snack that can also be a meal. With less than 100 calories, you can have a couple muffins between lunch and dinner for a high-protein snack, with a little chocolate to satisfy those mid-day cravings.

So easy. So healthy. And most importantly, so delicious.

Why it’s a Healthy Recipe

These banana chocolate muffins are full of fiber, healthy fats and food-sourced protein, this muffin is a macronutrient balanced on-the-go meal.

The combination of Greek yogurt and egg whites make this a great high-protein snack (if you have at least 2-3 muffins). And the fiber-packed oats are great any weight-management regime because they help slow down digestion, which keeps you feeling full for longer.

And although most oats contain gluten—gasp!—the USDA claims that oats are essential in a heart-healthy diet, lowering cholesterol and reducing the risk of coronary heart disease. (Or you could just use a gluten-free option if you have a gluten allergy.)

Banana Chocolate Muffins

Yields: 12 muffins

Cook time: 25 minutes

Difficulty: Easy

Serving size: 1 muffin

Wet ingredients

• 2 smashed extra ripe bananas, yields about 3/4 cup
• 1/4c non-fat Greek yogurt
• 1 tbsp. all-natural almond butter
• 1 tbsp. melted coconut oil (unrefined, cold-filtered)
• 1 c liquid egg whites
• 1 tsp. vanilla extract
• 1 tbsp. raw, unfiltered honey

Dry ingredients

• 1/2c oat flour + 1/4c old fashion oats
• 1 tsp. baking powder
• 1 tsp. baking soda
• 1 tbsp. granular sugar substitute*
• ¼ tsp. sea salt
• 1/4 tsp. cinnamon
• 1/4c slivered almonds
• 2 tbsp. dark chocolate chips**

*We used Swerve, erythritol-based sugar substitute.

**We used Enjoy Life dairy-, soy- and nut-free, semi-sweet chocolate chips.

 Directions
1. Preheat oven to 375 degrees. Line a muffin pan with 12 paper liners.
2. To make the oat flour simply add ½ cup of oats to a blender and pulse until smooth.
3. In a large mixing bowl, add all wet ingredients, and stir until combined. In another bowl, mix together all the dry ingredients. Then add in the dry bowl to the wet bowl, and mix until well combined. Gently fold in the whole oats, chocolate chips and almond slivers.
5. Divide the batter into the paper liners, about ½ to ¾ up the side, using a spoon or ice-cream scooper.
6. Bake for 20 minutes. Remove and let cool. Enjoy immediately, or store in an airtight container in the fridge for up to a week, or freeze.

Nutritional Information & Macros

Dietary Information: Vegetarian, No Sugar Added, Gluten-Free (if gluten-free oats are used), Kosher

Macros per serving (1 muffin)

• 87 calories
• 3.6g fat
• 9.3g carbs
• 6g protein

The post Healthy Recipes: Banana Chocolate Muffins appeared first on Born Fitness.

Whether it was your choice in alcohol, your lack of hydration, or just that you happened to wake up with the most brutal hangover of your life, this drink mixes nutrition science with a little culinary skill to make your recovery taste (and feel) a lot better.

Stock up on these 8 ingredients, keep them handy, and your hangover recovery will be better than ever.

The Science of The Ultimate Hangover Cure

You can drink the healthy smoothie and not worry about why it works. But if you’re curious, here’s why the drink is better than your average hangover drink.

Coconut water: Hangover recovery starts with hydration. Coconut water provides more that double the electrolytes as Gatorade.ml)

Kiwi: Contains the same amount of potassium as a banana, but with less sugar.

Pear: Pears provide a good source of fiber and potassium. 

Celery: It might seem bland, but celery has anti-inflammatory properties, and it’s rich in vitamin K, folate, vitamin A, potassium, and vitamin C.

Cucumber: Adds to your (much needed) hydration.

Ginger: Science suggests it can help decrease nausea and motion sickness.

Lemon: Helps with the flavor because you want to enjoy your drink.

Himalayan sea salt: Restores lost trace minerals from all the boozing.

Ingredients

Yields: 1 smoothie

Cook time:  5 minutes

Difficulty: Very easy

• 1 cup coconut water, not from concentrate 
• 1 peeled kiwi
• ½ pear or green apple
• 2 stalks celery, chopped  
• 1 small cucumber 
• 1 small chunk of fresh ginger 
• ½ fresh-squeezed lemon juice 
• Pinch of Himalayan sea salt 

Directions

1. Add everything to a high-powered blender. Blend and pour over ice.

The post The Ultimate Hangover Cure appeared first on Born Fitness.

So we decided to add a little variety to your breakfast menu. This quinoa breakfast bowl offers a high-protein, fat loss friendly meal that will satisfy those frustrating moments when you want something different to start your day.

Why it’s a Healthy Recipe

Dubbed a “superfood,” quinoa has been around for centuries providing an excellent source of fiber-rich carbohydrate that’s also high in protein.

Gogi berries are another one of those foods with nutritional qualities that make it a great addition to almost any meal. This fruit, which is also a herb, has been used for thousands of years in Chinese medicine. With its high antioxidant properties, vitamin C and beta-carotene content, it’s the food version of a super-packed multi-vitamin.

Add the almonds and coconut, both great sources of healthy fats that have been shown to help lower your LDL cholesterol, and you have a potent combination of food that tastes great and provides your body with the nutrients it wants and needs.

Ingredients

Serving size: 2 servings Cook time: 20 minutes Difficulty: Easy

• ½ c uncooked quinoa*
• 1/2 c unsweetened almond milk
• 2 tbsp. Gogi berry
• 2 tbsp. unsweetened toasted coconut flakes, more for garnish is desired
• 2 tbsp. toasted almond slivers
• 2 tsp. stevia
• 1 tsp. ground cinnamon
• 1/2 tsp. sea salt
• 1 tsp. of raw honey, optional
• 2 scoops protein powder

*We used a tri-colored quinoa, but any quinoa will be great in this dish.

 Directions

1. In a small pot, add the quinoa, one cup of water and sea salt. Bring to a boil, then cook and reduce to a simmer until cooked, about 15 minutes.
2. Meanwhile, assemble the ingredients. You might want to lightly toast the almond slivers and coconut flakes. It’s not a necessity, but toasting tends to bring out more flavor.
3. Once the quinoa is ready—you’ll know when it doubles in size and there’s no water left—remove from the heat and fluff it up with a fork.
4. Stir in the almond milk, stevia, cinnamon and salt. Then add the protein powder—it’s better to add this once the quinoa has cooled from the almond milk. Stir and fold in the almonds, coconut and Gogi berries.
5. Drizzle with honey and garnish with more coconut flakes and Gogi berries if you want it to look all pretty.

Nutritional Information & Macros

Dietary Information: Gluten-Free, Vegetarian, Low Fat, Kosher, Vegan (if vegan protein powder is used) Macros per serving (1/2 recipe):

• 343 calories
• 9g fat
• 32.4g carbs
• 33g protein

The post Gogi Berry Quinoa Breakfast Bowl appeared first on Born Fitness.

Feel better? Good, because no one should ever feel bad about wanting to enjoy food. But sometimes we have to be strategic about how we create our favorite snacks.

Cookies and peanut butter cups? Yeah, we’ve got healthy variations for those that taste just like the real thing.

Rice Krispie treats? Now that was a new challenge, but a fan favorite because it’s a simple recipe that can serve as a quick meal or snack. Enter peanut butter protein rice krispies treats. We tested on kids and adults and the feedback was unanimous: healthy dessert is now served…with an extra boost of protein.

Why it’s a Healthy Recipe

Here’s exactly how we made the classic sweet into a healthy treat.

We traded the rice cereal to organic brown rice cereal. This may not seem like a big switch, but check out the ingredient list on both and you’ll see fewer ingredients and less processed additives.

We replaced the butter with peanut butter. Any nut or seed butter would work just as well, if you have a peanut allergy.

Popular marshmallow brands are usually made of artificial flavors, blue 1 dye (why?) and other filers. In this recipe, there’s honey and brown rice syrup. That’s it. Yes, it’s still sugar, but quantities have been cut to what you need, instead of packing on excess calories for no reason.

Even better? We added protein, so you’ll satisfy your sweet tooth and hunger pains. And, of course, it’s great for building muscle too.

Ingredients

Cook time: 15 minutes, plus 30 minutes in the freezer

Yields: 16 squares

• 2 ½ cups brown rice cereal
• ½ cup all-natural creamy peanut butter
• ¼ cup organic brown rice syrup
• ¼ cup raw, unfiltered honey
• 1 tsp. pure vanilla extract
• 2 scoops vanilla protein powder*
• 2 tbsp. coconut oil, unrefined, cold-pressed
• 1 tbsp. cocoa (cacao) powder
• ¼ c dark chocolate chips**, stevia-sweetened if possible 

*We used BueBonnet 100% natural, artificial flavor and preservative-free whey protein isolate derived from grass-fed cows, vanilla flavor.

**We used Lily’s Stevia-sweetened dark chocolate chips you can find at most health food stores or Amazon.  

Directions

1. Grease an 8×8 Pyrex or baking pan with coconut oil. Coconut oil spray would be even easier. Just stick with a sweet or flavorless oil.
2. In a medium saucepan over medium-low heat, add the peanut butter, brown rice syrup, honey and vanilla. Stir until smooth, about 3 minutes.
3. Remove the mixture from the heat and stir in one scoop (33g) protein powder and the rice cereal. The mixture should be soft, but not runny. If it’s too hard too stir with a spoon, add a little more honey to mix.
4. Add the rice crispy mix to the Pyrex. Spread and press into pan to make it as compact as possible.
5. In the same saucepan (it’s OK if there’s peanut butter residue—there are worse things to worry about in life), add the coconut oil, cocoa powder and chocolate chips. Stir until smooth. Remove from heat, add the other scoop of protein powder, and stir.
6. Top the rice crispy with the protein chocolate topping. Spread it all over to reach the corners.
7. Freeze for 30 minutes. Then cut into 16 squares. (Try not to eat the whole thing at once.)

Nutritional Information & Macros

Dietary Information: Gluten free

Macros per serving (1 square)

• 138 calories
• 6g fat
• 15g carbs
• 6g protein

READ MORE:

Peanut Butter Banana Protein Overnight Oats

PB&J Protein Snack Balls

High Protein Sweet Potato Chili

The post Peanut Butter Protein Rice Krispies Treats appeared first on Born Fitness.

Your sandwich favorites tend to be limited to a short list of the classics: PB&J, grilled cheese, and [insert deli meat here].

There’s no denying the enjoyment those options, and there’s a time and place for each. But what if you wanted to eat sandwiches every day? Here’s how to make it happen: enter the chicken panini.

Eating the healthiest foods does not mean avoiding all carbs and foods that taste great.

Eating the healthiest foods does not mean avoiding all carbs and foods that taste great. This flavored-filled chicken panini takes sandwiches to a whole other level. Nutrient-dense, macro-balanced and protein-rich, this lunch will become your new staple.

Why it’s a Healthy Recipe

Sprouted grain and seed bread is a better alternative to white- or wheat flour-based options. Although the bread does contain gluten—gasp!—the sprouting process breaks down the proteins (gluten) and carbohydrates in the grain. This makes it easier to digest and lowers glycemic index (if you worry about those things).

We added fresh basil not only for flavor, but because it contains flavonoids, which have anti-bacterial and anti-inflammatory properties. The healthy fat in the avocado and the fiber in the bread will slow digestion, which helps you feel full for longer periods of time.

You can select a deli meat, but be aware that most contain fake flavors, sodium and preservatives to maintain freshness. Sure, it tastes good, but in terms of health, it’s better to stick to the real meat as often as you can, or go with an option that removes those drawbacks. (For a solid option, check out Applegate products.)

Ingredients

Serving size: 1 serving

Cook time: 15 minutes

Difficulty: Easy

• 2 slices sprouted grain and seed bread*
• 1 chicken breast**
• 1 slice beefsteak tomato
• ¼ avocado, in 4 thin slices
• 4 fresh basil leaves
• 1 tbsp. Dijon mustard
• 1 tsp. balsamic vinegar
• ½ tsp. extra virgin olive oil, plus ½ tbsp. for cooking the chicken
• 1 tsp. sea salt
• 1 tsp. pepper
• ½ tsp. garlic powder
• ½ tsp. reduced-fat butter, optional

*We used “Food For Life” sprouted grain and seed bread.

**We recommend buying organic, free-range, antibiotic-free chicken breasts whenever possible.

Directions

1. Rinse, dry and butterfly the chicken breast. Season each side with a ½ tsp. of sea salt, ½ tsp. pepper and ½ tsp. garlic powder.
2. On a cast iron skillet or non-stick sauté pan, add ½ tbsp. of olive oil. Cook the chicken on medium heat for about 5 minutes per side. Remove from heat when it’s cooked through. Slice the chicken at an angle to make slices better fit for a sandwich.
3. While the chicken is cooking, add the Dijon mustard, balsamic vinegar and ½ tsp. of olive oil. Mix it all up.
4. Assemble the sandwich. On one side of each slice of bread, spread the butter. On the non-butter side, spread the mustard mixture. Layer the avocado slices, then the tomato, then the chicken slices and finally, the basil leaves. Top with the other slice of bread.
5. Place the sandwich on a grill pan*, and firmly press to get those lovely grill marks. An informal, not-professional technique is to place a heavy plate or another pan on top. Cook for about 2-3 minutes per side.

Nutritional Information & Macros

Macros per serving:

• 390 calories
• 14g fat
• 32g carbs
• 34g protein

The post Healthy Recipe: Chicken Panini with Tomato, Basil, & Avocado appeared first on Born Fitness.

And then there are those that recreate the category by taking a favorite food and bring it to life in liquid form. Enter your new favorite healthy snack: the pumpkin pie protein shake.

Why It’s a Healthy Recipe

Pumpkin is an underrated nutrition powerhouse. It’s packed with fiber, cancer-fighting carotenoids, and more potassium than a banana.

This version of pumpkin pie takes your favorite flavors, removes the heavy cream and loads of sugar, and creates the protein-packed version in a glass.

And while the flavor is great, it’s the added benefits that make it worth your while. Pumpkin is an underrated nutrition powerhouse. It’s packed with fiber, cancer-fighting carotenoids, and more potassium than a banana.

This is a perfect post-workout shake, providing natural carbohydrates to refuel your energy, protein to build your muscle tissue, and a little healthy fat from the coconut milk and chia seed to keep you full and satisfied. Plus, the potassium in the pumpkin and banana will replenish those electrolytes lost after an intense training session. 

Ingredients

• 1 c unsweetened coconut milk*
• 1/3 c pumpkin puree
• 1/4c old-fashioned oats
• ½ frozen banana
• ½ tbsp chia seed
• ¼ tsp pumpkin pie spice*
• ¼ tsp cinnamon
• 1.5 scoop protein powder***
• 5 drops Stevia Drops, vanilla crème flavor****
• 3 ice cubes

 *Milk substitutions—almond, low-fat, soy, rice—will work too, but the consistency will not be as thick.

**If you don’t have pumpkin pie spice on hand, add a dash of each the following: cinnamon, nutmeg, ginger, allspice.

***The best flavors for this recipe are graham cracker (yes, they make delicious flavor), vanilla, cinnamon swirl or unflavored.

****You can sub this with ½ tsp Stevia and ¼ tsp vanilla extract

Directions

1. Add all ingredients into the blender, and pulse until smooth.
2. Enjoy immediately. Makes one awesome serving.

Nutritional Information & Macros

Dietary Information: Dairy/Lactose free, Gluten free (if gluten-free oats are used), No added sugar (natural sugars in fruit), Vegetarian, Vegan (if Vegan protein used),

Macros per shake (one serving)

• 387 calories
• 9g fat
• 40g carbs
• 37g protein

The post Pumpkin Pie Protein Shake appeared first on Born Fitness.

You can use it as a dip or be creative. Spread the tomato basil hummus on an Ezekiel wrap, add grilled chicken slices and arugula for a quick lunch or use it as a marinade on white fish, wrap it up in aluminum foil and bake until cooked thoroughly.

Why It’s a Healthy Recipe

Garbanzo beans—or chickpeas—are rich in both soluble and insoluble fiber, which aids in digestion and has shown to help with losing weight.

Garbanzo beans—or chickpeas—are rich in both soluble and insoluble fiber, which aids in digestion and has shown to help with losing weight.

Ingredients

• 1, 15-oz can low-sodium garbanzo beans
• 1 fresh lemon juice
• 1 tbsp extra virgin olive oil
• 1-2 tsp water
• 7-8 grape tomatoes
• 3-4 fresh basil leaves
• 1 tsp garlic powder
• Dash of cumin
• Dash of sea salt
• Dash of white pepper

*Yields about 1.8 to 2 cups of hummus. One serving is 2 tablespoons.

Directions

1. Rinse the chickpeas under cold water. We recommend rinsing all canned food to help clear out some of the preservatives used in packing. In a food processor or blender, add all the ingredients. Blend until smooth.

Nutritional Information & Macros

Dietary Information: Gluten-free, Paleo, vegetarian, vegan, dairy-free, no added sugar, Low-Fat

Macros per serving (2 tbsp):

• 32 calories
• 1g fat
• 4.3g carbs
• 1.3g protein

The post One-Step Tomato Basil Hummus appeared first on Born Fitness.