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.

One of the main reasons people tend to overeat is because they’ve waited too long to satisfy their hunger. (Unless, of course, you’re following a variation of intermittent fasting.) Whether you eat many times throughout the day, or just need something to tide your hunger, healthy snacks, or in-between small meals, are sometimes the hardest to choose.

Enter the protein-packed, gut friendly spin on a traditional snack. This Greek yogurt recipe, from Liv Langdon, founder of Liv Out Loud, is perfectly balanced by the tart lemon, sweet vanilla and plump blueberries.

Why You Should Eat and Enjoy

The chia seed adds texture and is the richest plant source of omega-3 polyunsaturated fat. Not to mention, it’s a complete source of protein. Blueberries contain pterostilbenes, which make them a rich source of antioxidants and have shown potential to decrease the growth of cancer cells.

And, good news for those who are lactose intolerant (about 30 million of Americans), the recipe also contains bacteria in the live cultures, which breakdown much of the lactose in yogurt before you eat it.

These natural probiotics (beneficial gut microbiota) have shown to strengthen the gut, which houses 70% of our immune system. Make sure to look at the ingredient label to ensure that there are limited (or no) added sugars to the yogurt; it’s worth the extra time to add your own flavors to the plain variety.

Use the suggested toppings as a guide to switch up the flavors and texture. Just note, the chia seeds will absorb any liquid in the Greek yogurt, so if made in advance the yogurt will thicken a bit.

 Lemon Berry Chia Yogurt

Ingredients: 

• 1 c plain non-fat Greek yogurt
• 1 tsp fresh lemon juice
• ¼ tsp grated lemon grind
• 1 packet Stevia
• 10 drops of Sweet Leaf Stevia, vanilla crème flavor (can substitute with 1 packet Stevia and ¼ tsp vanilla extract)
• ½ tbsp chia seed
• 1/2 c fresh blueberries (or other berry of choice)

Suggested toppings (optional)

• 1 tbsp toasted unsweetened coconut
• 1 tsp ground cinnamon
• 1 tbsp toasted almond slivers

Directions

1. In a serving bowl, combine the first six ingredients. Stir with a spoon until mixed.
2. Add blueberries on top. Sprinkle with additional chia seed and grated lemon if you want a pretty presentation.

Nutrition Information and Macros

 Dietary information

• Gluten free
• Nut free
• Vegetarian
• No added sugar
• All-natural protein
• Low-calorie
• Natural probiotic (Greek yogurt contains live cultures)
• About ½ less lactose than regular yogurt, with approximately 95% lactose removed from Greek yogurt during manufacturing

Macronutrient breakdown:

• Non-fat Greek yogurt (8oz/1 cup): 130 calories, 0g fat, 11g carbs, 6g sugar, 23g protein
• Chia seed ½ tbsp.: 30 calories, 1.5g fat, 2g carbs, 0g sugar, 2.5g fiber, 1.5g protein
• Blueberries (½ cup): 40 calories, 0.24g fat, 10.51g carbs, 7.22g sugar, 1.7g fiber, 0.54g protein

Total macros: 200 calories, 1.74g fat, 23.51g carbs, 13.22g sugar, 4.2g fiber, 25.04g protein

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post High-Protein Lemon Berry Chia Yogurt appeared first on Born Fitness.

Nachos don’t have to be a bad snack. In fact, they can be a protein loaded meal, if you make them the right way and are willing to make a few substitutions that maintain the taste but sacrifice some nutritional gut bombs (the type you don’t want). These are protein packed nachos. Perfect for a snack and always good for any sporting event.

Born Fitness Recipes: High Protein Healthier Nachos

Ingredients

Prep time: About 30-35 minutes (can be quicker with multiple hands)

(Serves about 4 people)

• 4 ounces of tortilla chips (buy whatever kind you want. Honestly. The amount is the issue here)
• 1 tablespoon olive oil
• 12 ounces black beans
• ½ cup sweet corn
• ¼ cup diced onions
• 2 medium sized sweet potatoes
• 1 jalapeño pepper, sliced thin
• 1 teaspoon cayenne pepper
• 1 teaspoon cumin
• 1 teaspoon chili powder
• ¾-1 pound ground beef or turkey
• 3 stalks scallions, diced
• Salt (sprinkle on as desired)
• 1/3 cup shredded cheese of your choice (optional)

Guacamole Ingredients

• 2 ripe avocados, peeled, pitted
• 3/4 cup chopped tomatoes
• 1 jalapeño pepper, diced
• 1/2 cup cilantro leaves
• 1/4 cup chopped onion
• 2 Tablespoons lemon juice
• 1 teaspoon salt
• 1 teaspoon garlic

Directions: How to Make Healthier Nachos

Prepare the meat

In a large skillet (coat with butter or coconut oil), cook and stir the ground beef over medium-high heat, breaking the meat up as it cooks, until the meat is no longer pink and has started to brown, about 10 minutes. Stir in the onions, cayenne, cumin, and chili powder and cook for about 5 more minutes. 

Prepare the sweet potatoes

The long version

Set an oven for 375 degrees. Wash and cut the potatoes into thin slices. Place on a pan, drizzle in olive oil, sprinkle with salt, and bake for 30 minutes.

The quick version

Wash the sweet potatoes and pierce a few times with a fork. Then wrap the potatoes with a paper towel and microwave for 4-5 minutes. Once cooled, turn a grill on medium-high heat, cut the potatoes into thin slices, drizzle in olive oil, and place on the grill for 2-3 minutes per side.

The beans and corn

Heat over medium high heat on a skillet, or follow the microwaveable instructions to prepare ASAP!

The Guacamole

I like my guacamole made fast and served chunky, so for that I’ve found that the Vitamix blender turns me into a much better chef. If you don’t have a Vitamix, just use any blender. Or apply right here to win a free one. All part of theBorn Fitness monthly giveaway experience.

1. Place all ingredients into the Vitamix container in the order listed and secure lid.
2. Select to blender level 1 for about 5 seconds and then more to speed 3.
3. Blend for 15-20 seconds, using the tamper to mix ingredients into the blades.
4. Make sure no raw ingredients are on the sides, scrap down, blend for another 5-10 seconds and serve. I enjoy my guacamole to be thick and chunky and not too smooth. If you want it creamier, simple blend longer. Add to nachos or use as a dip.

It’s Alive! Protein-Packed Nachos

On a large platter, lay out the chips in a single layer. Top with the sweet potato wedges or create another thin layer. Then add the ground beef or turkey, and top with black beans and corn. Add the diced scallions and sliced jalapenos and sprinkle with salt, and then top with the guacamole.

**If you want the cheese (I don’t add because I choose meat over cheese in my kosher universe) place a pat of butter in a skillet, add ¼ cup of milk, and then add ¼ cup of cheese of your choice. Whisk the mixture until smooth and then drizzle over your chips.

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post High Protein Healthier Nachos appeared first on Born Fitness.