Women's Fitness and Lifestyle Blog of Biggi Fraley » Recipes

Quick Meal: High-Fiber Tortilla with Brown Rice, Black Beans, and Smoked Pulled Pork

Biggi — Thu, 30 Jul 2009 20:32:21 +0000

Are you looking to get more fiber into your diet? Think it has to taste awful? Think again!
Here’s a quick meal I put together that’s bursting with fiber, protein, and good taste.

All it takes is three simple ingredients:

2 high-fiber, low-carb tortillas (found at Walmart),
About half a can of black beans and brown rice (found at the local health-food store),
And a couple of tablespoons of hardwood smoked pulled pork (found at Costco).

No cooking involved (pork came cooked and was prepared in microwave). Just pop into your microwave, roll up, and Voila!

A quick, delicious and wholesome meal. Enjoy!

Biggi’s Protein Fruit Smoothie – Recipe For Your Health

Biggi — Thu, 28 Feb 2008 19:33:51 +0000

This is my recipe for a healthy smoothie I’ve been drinking twice a day for the last year now. It is filling, very easy and quick to prepare, and has lot’s of health benefits.

The protein assists with tissue repair and muscle growth. The fiber will keep your colon and heart healthy. The many vitamin, minerals and antioxidants strengthen the immune system. The flax oil provides Omega 3, 6, and 9 essential fatty acids that support heart health and help maintain beautiful hair, skin, and nails.

Ingredients:

3/4 cup water
1 serving whey protein powder (see label – a serving usually contains between 20 – 30 grams of protein)
2 Tbs ground flax seed
1 Tbs flax oil
1 ripe banana
1/2 cup strawberries (fresh or frozen)
1/2 cup blueberries (fresh or frozen)

Preparation:

Put all ingredients in a blender in the order listed. Blend until smooth. If shake is too thick, add just a little more water, if it’s too thin, add a little more fruit. Enjoy!

Technorati Tags: smoothie,fruit,whey protein,EFA,recipe,snack,fiber

Buckwheat Pancakes Recipe – Gluten and Wheat Free

Biggi — Thu, 13 Sep 2007 00:48:52 +0000

Here’s a yummy recipe for those of us that need or want to stay away from wheat and gluten. I am also using goat milk instead of cow’s milk.

Ingredients:

1 cup buckwheat flour
1 cup goat milk
1/2 cup sparkling water (this will make the pancakes fluffier – my German grandmother’s secret)
1/4 tsp sea salt
1 Tbs maple syrup

Preparation:

Combine milk, sparkling water, sea salt, and maple syrup in a medium size bowl.
Last add the buckwheat flour and mix the batter well with a wire whisk.
Use virgin olive oil for frying in a small pan until pancakes turn golden brown.

Serving Suggestions:

Top with sliced strawberries and maple syrup (Don’t overdo it on the syrup, oftentimes the strawberries are sweet enough.)
Top with organic apple sauce and plenty of cinnamon.

Yield:

Makes approximately 8 5″ pancakes.

Serve and Enjoy!

Technorati Tags: buckwheat pancakes , gluten free , wheat free , goat milk , recipe

Delicious Quinoa Bowl

Biggi — Sat, 19 May 2007 15:17:23 +0000

Here’s a great recipe for anyone looking for a wheat and dairy free snack.

Ingredients:

1 cup cooked quinoa
1/2 Tbs agave nectar (great natural sweetener with a low Glycemic Index)
1 Tbs chopped nuts (chose your favorite, I use pecans)
1/4 apple cut into small pieces
ground cinnamon

Preparation:

In a small bowl first combine the cooked quinoa with the agave nectar and stir, then add cinnamon and stir again. Next mix in the chopped nuts.

Now top the dish with the apple pieces and another dash of cinnamon and – voila! – a healthy and tasty snack.

Technorati Tags: quinoa , gluten free , wheat free , dairy free , recipe , snack