FLOUR-LESS and flavorful 

Difficulty: Easy  

Prep Time: 10 min.  Cook Time: 10 min  Total Time: 20 min.

Macros: 530 calories for entire pancake recipe. (makes approx. 4-6 pancakes)
Fat-47g/Carbs-18g/Protein-22g/ Fiber-9g

Pancake Ingredients:

1/4 cup almond butter
1/2 tsp pure vanilla extract
1/4 cup coconut cream
1 egg
1/4 tsp baking soda
1/2 tsp cinnamon

Directions:

1.) Mix almond butter, coconut cream, and egg in a medium bowl. Add dry ingredients together and mix well. 

2.) Pour palm size dollops of batter into a pan over medium heat and cook with coconut oil or non stick cooking spray for 3-5 minutes. Should make about 4-6 smaller pancakes.

3.) Serve hot and top pancakes with grass fed butter and pure maple syrup.
 
 
Difficulty: Easy  

Prep Time: 5 min.  Cook Time: 10 min  Total Time: 15 min.

Macros: 300 calories as prepared. May vary depending on type and amount of ingredients.
Fat-12g/Carbs-44g/Protein-7g/ Fiber-6g

Ingredients:

1/2 cup unsweetened almond milk
1/2 TBS Cookie butter
1/2 cup rolled oats
1/4 tsp baking powder
1/4 tsp cinnamon
1/4 tsp vanilla extract
1/8 tsp maple extract
1/8 tsp sea salt

1 Biscoff Cookie (crumbled for topping)

DIRECTIONS:

1.) Preheat oven to 350 degrees Fahrenheit.

2.) Spray a single serving ramekin with non-stick cooking spray.

3.) In a small bowl, mix all the ingredients together and pour into the ramekin. 

4.) Top with 1 crushed Biscoff cookie, 1/2 TBS cookie butter, and bake for 10 minutes or until golden brown. 
Picture
WHAT IS BISCOFF?

Have you ever heard of Biscoff? This is a Belgian brand of cookies and spreads that has actually been around for over 70 years! In the past few years, its cultish following has reached new heights, especially in the U.S. The flavor is like no other and has hints of butterscotch, caramel, and spices such as cinnamon. The delicious spread can be used as an ingredient in many baking and dessert recipes. Here are four fun facts about Biscoff.

1.) The name Biscoff actually comes from a combination of the word BIScuit and COFFee. This is because the cookies are often enjoyed with coffee.

2.) Biscoff has gained worldwide popularity because these delicious cookies are served on many international airlines like Delta. That’s why these cookies are sometimes known as “airline cookies.”

3.) Biscoff is actually a brand of the more generic speculoos cookie and speculoos spread that is typical in Belgium and Holland.

4.) Believe it or not even though they taste buttery and rich, both Biscoff spread and Biscoff cookies are completely vegan.

I've noticed that a lot of grocery stores today are carrying Biscoff brand cookies and spread. If you can’t find them, look for similar items like Speculoos spread or Cookie Butter which can be found at Trader Joe's. One of the things I love about Biscoff is that (other than its addictive taste), the spread is so versatile in cooking and baking. It's easy to replace any recipe that has peanut butter or Nutella with Biscoff for a unique sweet and buttery flavor.

 
 
THEIR STORY:

Jim - A serial entrepreneur who decided to go offline for his next start up, tackling the US food & obesity problem by creating a healthy snack company focusing on gluten free snack bars. They are healthy and use no preservatives, no added sugar and low fat, very simple. Yes, its actual food that your eating, and its good for you!

Jimmybar is based in Chicago distributed throughout the US. We're a small family company (1 brother, 2 sisters) and working out of a third sisters office. We are dedicated to making the most honest and clean portable snacks available.


  • - Clean

  • - Dairy-free

  • - Gluten free

  • - Vegan (Super Hip Chocolate Chip and No Bluffin' Banana Muffin - our other bars don't qualify simply because of honey)

  • - No added white sugars

  • - Non-GMO (Genetically Modified Organism)

  • - No preservatives, no additives…


Picture
A delicious peanut butter flavor bar that is all natural. There are real whole peanuts in the bar which give it great texture and crunch. This bar is sure to give you energy for whatever day you have planned!

Picture
This chocolate chip bar is super hip! With actual chocolate chips throughout the bar, you will swear your having something "naughty". Thats just not the case however, as this bar is all natural and packed with flavor.

Picture
Im "not blufffin" when I say this bar tastes like a banana nut muffin! The name says it all! Banana flavored bar can sometimes have that "fake banana" flavor, however this bar uses real banana which gives this bar an authentic taste.

Picture
Fall is my favorite time of year and this bar brings me straight to the fair season. With real apple and hints of cinnamon, I just love this bar! Warm it up for ten seconds and top with some ice-cream for the ultimate clean treat!


What’s in a JimmyBar?

We use dates as our base because they are sweet, high in fiber and vitamins, and are a whole and healthy food. Other bars use sugar or processed food extracts like nectar's, glycerol, cane syrup, non gmo glucose as their primary sweetener - all of which only offer empty calories with very little nutritional value. We use the best grade of nuts, dried fruit, gluten-free oats, and dark chocolate. The only thing in our bar that is not a whole food is the crisp brown rice, which is made with sea salt and brown rice syrup. All others can be plucked from the earth!

use coupon code "thefitbaldman20" at checkout to receive 20% off your order!

www.jimmybars.com

 
 
Difficulty: Easy

Prep Time: 10 min.  Cook Time: 10 min  Total Time: 20 min.

Macros: 445 calories for pancakes and toppings. (Makes approx. 4 pancakes)
Fat-9g/Carbs-34g/Protein-39g/ Fiber-7g

INGREDIENTS:

1/4 cup oat flour
1/2 mashed medium banana
1/4 tsp baking powder
1/2 cup unsweetened almond milk (any milk will do)
1/4 tsp cinnamon
1 scoop protein powder (I used Cellucor PB Marshmallow)

2 slices turkey bacon

2 TBS PB2 (peanut flour)
2 TBS unsweetened almond milk

DIRECTIONS:

1.) Heat a large pan over medium heat. In a bowl mash the 1/2 banana and mix with the to flour, protein, cinnamon, and almond milk. 

2.) Spray a pan with non stick cooking spray or grease with coconut oil which will give the pancakes a nice crust. (HIGHLY RECOMMENDED)

3.) Spoon a few tablespoons of batter into the pan for each pancake. Cook for a few minutes on each side. Flip pancake and cook for another couple minutes. Makes about 4 smaller size pancakes.

4.) Serve hot and layer with the additional half of banana and turkey bacon. Top with PB2 sauce and SF maple syrup.
 
 
Feeling spicy this morning? These breakfast tacos will accompany your mood and satisfy your taste buds. These simple and delicious tacos are perfect for any meal and the filling possibilities are endless. I used an Ezekial wrap and folded it over the oven rack in the shape of a taco. As the wrap cooks it gets crispy and keeps its form. The meat was prepared "Carne Asada" style which means In Mexican cuisine, 'grilled meat' (specifically beef), though any type of dry heat cooking. The meat is marinated by rubbing with salt or spice rubs such as lemon and pepper or garlic salt and lime before being cooked on a grill. I used non-fat greek yogurt in place of sour cream which was delicious and packed a lot more protein. OLE!
Difficulty: Easy  

Prep Time: 5 min.  Cook Time: 5-10 min  Total Time: 15 min.

Macros: 530 calories 
Fat-20g/Carbs-30g/Protein-57g/ Fiber-6g

INGREDIENTS:

1 Ezekial wrap (or any whole wheat wrap of choice)
2 eggs (scrambled)
1 TBS reduced sugar ketchup
1 TBS Sriracha sauce
4 oz strip steak (carne asada style) Marinate steak in salt, pepper, lemon and lime and cook on the grill.
1 reduced fat part-skim string cheese (I used weight watchers 50 calorie)
1/2 cup raw spinach or shredded lettuce
2 TBS non-fat greek yogurt
1 TBS corn

DIRECTIONS:

1.) Preheat oven to 350 degrees. Once pre-heated, drape tortilla over the oven rack in the shape of a taco. Bake 5-10 minutes or until crispy.

2.) Cook and scramble your eggs. Stuff and layer your taco however you'd like! 
 
 
If your a fan of eggs Benedict like I am then you know how rich and heavy it can be on not only your stomach but your diet as well. I wanted to recreate a delicious and healthy brunch favorite and I succeeded. This is Eggs Benedict using a 7-grain English muffin with a mock hollandaise sauce using greek yogurt. I also used turkey bacon which is lower in fat and sodium. If your apprehensive about poaching eggs, Ive developed an easier method which I illustrate below.
Difficulty: Medium  

Prep Time: 5 min.  Cook Time: 5 min  Total Time: 10 min.

Macros: 445 calories for Eggs Benedict including hollandaise sauce.
Fat-14g/Carbs-41g/Protein-47g/ Fiber-8g

INGREDIENTS:

2 eggs
1 english muffin (I used Food for Life 7-Grain Muffins)
2 slices turkey bacon
1 small tomato sliced
1 cup fresh spinach
2-3 chives (chopped)

Hollandaise Sauce:

4oz non-fat greek yogurt
1 tsp Sriracha sauce
1 TBS fresh squeezed lemon juice
1/4 tsp cayenne pepper
1/2 TBS ground mustard seed

Mix the hollandaise ingredients together and microwave or heat in a pan for 30 seconds until smooth.


DIRECTIONS:

1.) Fill a small pot half way with water and bring to a rolling boil. I spray a small ladle with non-stick cooking spray then drop an egg into the ladle. Slowly lower the ladle with the egg into the hot water and hold it there until it begins to cook. Once the egg is white and there is a small film over the yolk, then you roll the egg off the ladle into the water and cook for 30 seconds. Use a slotted spoon to remove egg.

2.) Slice your tomato and chop your chives. Next simmer spinach over low heat and cook your bacon over medium heat until crispy.

3.) Toast your english muffin and layer with tomato, spinach, bacon, and egg.

4.) Pour over the hollandaise sauce and top with chives and optional garnish.

quick & easy egg poaching TECHNIQUE 

Picture
Spray ladle with non-stick cooking spray.
Picture
Crack an egg into the ladle.
Picture
Lower ladle with egg into water that is at a rolling boil. Just enough so that you can see the egg cooking.
Picture
Once egg is cooked, remove with a slotted spoon.
 
 
Is it possible to get abs by eating pancakes? It sure is! Especially with ABS chocolate chip protein pancake mix. This mix is packed with protein and flavor. Just add egg whites and unsweetened almond milk to this mix and voila! Delicious protein pancakes in m inures that will satisfy you and start your day off right. The pancakes were light and fluffy and came together perfectly. They were easy to flip and tasted fantastic with sweet chunks of chocolate! 

Prep Time: 2 min.  Cook Time: 5 min  Total Time: 7 min.

Macros: 242 calories for pancake batter. (makes approx. 4 pancakes)
Fat-5.6g/Carbs-10g/Protein-36.5g/ Fiber-2.5g

Pancake Ingredients:

2 scoops (60g) ABS chocolate chip protein pancake mix
1/3 cup egg whites
1/3 cup unsweetened almond milk

Topping:

Coconut butter
SF Maple Syrup
Stevia sweetened chocolate chips

Directions:

1.) Mix all pancake ingredients together in a large bowl. 

2.) Pour palm size dollops of batter into a pan over medium heat and cook with coconut oil or non stick cooking spray for 3-5 minutes. Should make about 4 smaller pancakes.

3.) Top pancakes with coconut butter and sugar free maple syrup. 

gluten free
high protein
low carb
stevia sweetened 

to buy these pancakes visit:
www.abspancakes.com

 
 
Picture
This recipe is super easy and fun! The cookie dough bar and peanut butter get so melty delicious inside the banana, which becomes so moist and sweet. The chocolate and peanut butter chips sent this dish to the next level and will make you wanting another!

Difficulty:
 Easy  

Prep Time: 5 min.  Cook Time: 5-7 min  Total Time: 10 min.

Macros: (makes two): Calories: 267.5. Fat 12.5g. Active Carbs: 11g (11g fiber, 10g sugar)  Protein 14.5g.


Ingredients:

1 large semi ripe banana
Quest Nutrition Cookie Dough Bar
1 TBS natural peanut butter
1 TBS dark chocolate chips
1 TBS natural peanut butter chips or peanuts

Directions: 

1.) Preheat oven to 350 degrees Fahrenheit.

2.) Cut a large banana down the middle and place in a bread pan. I used foil in the pan to keep it upright. Then cut a Quest cookie dough bar in half.

3.) Spread the peanut butter in the middle of the banana and then stuff with the two pieces of Quest Bar.

4.) Top with dark chocolate and natural peanut butter chips.

5.) Bake in the oven for 5-7 minutes.

6.) Cut banana in half.

Picture
Place foil around banana in loaf pan to help with stability
Picture
Stuff your banana boat!
Picture

featured by quest nutrition on there blog!

Picture
 
 
Difficulty: Easy

Prep Time: 10 min.  Cook Time: 10 min  Total Time: 20 min.

Macros: 485 calories for  quesadillas without yogurt.
Fat-21g/Carbs-49g/Protein-27g/ Fiber-6g

INGREDIENTS:

2 eggs
4 small corn tortillas (I used Food for Life sprouted corn tortillas)
2 slices turkey bacon
1/4 cup shredded part-skim mozzarella cheese
1 cup fresh spinach
2-3 chives (chopped)

2 oz non-fat greek yogurt
Optional salsa or sriracha sauce

DIRECTIONS:

1.) Cook and scramble your eggs in a small pan over medium heat. In another pan crisp your bacon over medium heat.


2.) Warm a small pan over medium heat and spray with non-stick cooking spray. Place tortilla in the pan and top with egg, turkey bacon, and cheese. Next place the other tortilla on top and place a heavy lid on top. Let cook 2-3 minutes or until cheese melts. Flip and cook another 2-3 minutes.

3.) Repeat step 2 for second tortilla and then cut into four sections on a cutting board. Top with non-fat greek yogurt and chives. You may also use salsa or Sriracha sauce like I did.
 
 
This baked oatmeal was absolutely fantastic and has two pieces of Ezekial cinnamon raising bread with the oatmeal in between. The oatmeal which is prepared with an egg to give that French toast batter texture makes the oatmeal dish creamy and rich. The bread gets moist on the bottom and the top piece is crunchy. This is truly french toast oats and pairs extremely well with peanut butter and maple syrup.
Difficulty: Easy  

Prep Time: 5 min.  Cook Time: 10 min  Total Time: 15 min.

Macros: 490 calories as prepared. May vary depending on type and amount of ingredients.
Fat-8g/Carbs-71g/Protein-17g/ Fiber-10g

Ingredients:

1/2 cup unsweetened almond milk
1/2 ripe mashed banana
1/2 cup rolled oats
1/4 tsp baking powder
1 egg
1/4 tsp maple extract
1/2 tsp cinnamon
1/2 tsp vanilla extract
1/8 tsp sea salt

2 slices whole wheat bread (I used Ezekial cinnamon raisin)
1/2 sliced banana
1/4 cup fresh blueberries

DIRECTIONS:

1.) Preheat oven to 350 degrees Fahrenheit.

2.) Spray a single serving square ramekin with non-stick cooking spray. Place one piece of bread in ramekin.

3.) In a small bowl, mix all the ingredients together and pour on top of the bread into the ramekin. 

4.) Top with additional piece of bread, sliced banana, fresh blueberries or fruit of choice, and bake for 10 - 15 minutes or until golden brown.

5.) Top with maple syrup and PEANUT BUTTER!