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.

This recipe is the definition of balance: a good source of carbs from the tortilla, a protein-packed (and flavorful) boost from the buffalo chicken, and some monounsaturated-rich avocado, and you have a meal that fits any macronutrient plan.

The bonus: the shredded buffalo chicken is versatile for many different recipes. Make lettuce wraps for a great gluten-free snack at work; serve as a dip with carrots, celery or rice chips at the next party; or, wrap it up and grill the outside for added crunch.

Step 1: How to Make Buffalo Chicken

Ingredients

• 4 chicken breasts
• 1 ½ c Frank’s hot sauce
• Dash of each of the following:
• Onion powder
• Garlic powder
• Chili powder

Directions

1. Rinse and trim the fat off four chicken breasts.
2. In a slow cooker (CrockPot), add all ingredients.
3. Cook on high for 3 to 4 hours, or on low for 5 to 6 hours.
4. Using a fork shred the chicken.
5. Put aside and let cool.

Step 2: How to Make Buffalo Chicken Quesadillas

Ingredients

• 3-4 oz. (about 1/3 cup) shredded buffalo chicken
• 2 flourless sprouted grain tortillas*
• ¼ avocado, sliced thin
• 1 tbsp reduced-fat blue cheese crumbles 

*I used “Food for Life” Ezekiel 4.9 sprouted grain tortillas. Feel free to use brown rice tortilla for a gluten-free alternative.

Directions

1. Spread the avocado slices on one tortilla.
2. Top with the shredded chicken.
3. Sprinkle the blue cheese crumbles on top of the chicken.
4. Top with the other tortilla.
5. Bake in toaster oven on high or conventional oven on 425 degrees for about 5 to 8 minutes, or until the cheese melts and the tortilla turns a golden brown.
6. Let cool, then cut into triangles.

Nutrition Information and Macros

Dietary information: Nut-free

Macronutrient breakdown

•  2 6’’ Ezekiel wrap: 160 cal, 2g fat, 28g carb, 6g protein
• ¼ avocado: 45 calories, 4.5 g fat, 2.5g carbs, 0.6g protein
• 1 tbsp blue cheese: 2g fat, 0g carb, 2.3g protein
• 3 oz chicken: 142 calories, 3.1g fat, 0 carbs, 26.7g protein

Total: 369 calories, 11.6g fat, 30.5g carbs, 6g fiber, 36g protein

The post Buffalo Chicken Quesadilla (with Avocado) appeared first on Born Fitness.

Born Fitness Recipes: Salmon Burgers

Fitness goal: Muscle gain, fat loss, general nutrition

Allergies: soy (from soy sauce), eggs

Paleo friendly: Yes, unless you decide to add the bun.

How to make it vegetarian friendly: If you’re a vegetarian that eats fish, you’re fine. If not, substitute salmon for a mix of 1/2 pound mushrooms, 1 can of lentils, and 1 large onion. Follow the same instructions below.

Prep time: 12 minutes

Cook time: 15 minutes

Ingredients

• 1 pound skinless salmon fillet, cut into chunks
• 2 large eggs
• 2 cloves garlic, chopped
• 2 teaspoons reduced-sodium soy sauce
• 1/2 teaspoon dark sesame oil
• 2 scallions, chopped
• 4 tablespoons pickled ginger
• 2 tablespoons toasted sesame seeds
• lettuce wraps or buns of choice

How to make it

1. In a food processor, combine the salmon, egg, garlic, soy sauce, oil, scallions, and 2 tablespoons of the ginger. Pulse until coarsely chopped.
2. Form into 4 equal (3” diameter) patties. Sprinkle the tops with sesame seeds.
3. Coat a large nonstick skillet with cooking spray and heat over medium heat.
4. Put the patties, sesame seed side down, in the pan. Cook for 5 minutes. Flip and cook for 5 minutes longer, or until done.
5. Use the lettuce wraps as the base or just grab some good old fashioned buns (because bread is delicious). Add the remaining 2 tablespoons ginger to garnish.

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 Salmon Burgers appeared first on Born Fitness.

Born Fitness Recipes: Seafood Ceviche

Prep time: 20 minutes

Serving size: about 4 servings

Ingredients

• 1/2 pound of shrimp, sliced
• 1/2 pound of scallops, sliced
• 1/2 cup lime juice
• 1/2 cup lemon juice
• 6 green onions, minced
• 2 cup diced tomatoes
• 1 serrano pepper
• 1 teaspoon salt
• 1 teaspoon sriracha
• 2 sprigs fresh cilantro
• 1 avocado, sliced
• 1/2 cup chopped parsley

Directions

1. In a casserole dish (Pyrex or ceramic), place the seafood, onion, tomatoes, serrano pepper, salt, and sriracha.
2. Cover with lime and lemon juice.
3. Let sit covered in the refrigerator for an hour, then stir, making sure more of the seafood is covered in the juices.
4. Let sit for another 3-4 hours, giving time for the flavors to blend.
5. Top with chopped cilantro and parsley and slices of avocado. Serve with flour tortillas, chips, or on its own.

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 The Ultimate Ceviche Recipe appeared first on Born Fitness.