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Low-carb banana waffles

by Gilad

From: dietdoctor.com

Ingredients
 
8 Servings
  • 2 ripe bananas
  • 4 eggs
  • ¾ cup almond flour
  • ¾ cup coconut milk
  • 1 tablespoon ground psyllium husk powder
  • 1 pinch salt
  • 1 teaspoon baking powder
  • ½ teaspoon vanilla extract
  • 1 teaspoon ground cinnamon
  • coconut oil or butter, for frying
Instructions
  1. Mix all of the ingredients together and let sit for a while.
  2. Make in a waffle maker or fry in a frying pan with coconut oil or butter.
  3. Serve with hazelnut spread or whipped coconut cream and some fresh berries, or just have them as is with melted butter. You can't go wrong!
Tip!
 
Got extra ripe bananas? Make more waffles and freeze the leftovers for a quick and easy future morning. Wrap each pancake individually in plastic wrap for easy defrosting.
Here's how to whip coconut cream. Let a can of coconut milk sit in the refrigerator for at least 4 hours to separate the cream from the water. Open the can carefully and remove the cream part with a spoon. Place in a bowl and whisk with a hand blender for a few minutes. Save the coconut water for use in smoothies-like these!
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Gilad also has an Ask Gilad Blog here at Collage Video! Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

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THIS WEEK’S “ASK GILAD” BLOG

Question: I know that I am supposed to eat a lot of fiber but I am not sure why. Is it the fact that fiber makes it easier for me to have regular bowel movements?

Answer: Regular bowel movements are an excellent reason to consume large amounts of fiber but they are not the whole story.
Your body is not supposed to absorb all the food you eat. In fact, you should strive to increase the amounts of food you eat that your body cannot absorb. These foods include whole grain and unrefined foods which are high in fiber. The fiber found in unprocessed foods can actually help reduce the risk of colon cancer, diverticulitis, diabetes and heart disease. Fiber is found only in plant foods like whole grain breads, brown rice, bulgur wheat, oatmeal, bran cereals, bran muffins and bran flakes. It is better to eat whole foods to get your fiber than to add bran to everything because too much bran can actually rob your body of some minerals.
Fiber leaves a residue in the intestines that the body cannot absorb. This residue is actually good for the digestive tract and it also aids in lowering cholesterol levels. The effect of fiber that is immediately noticeable is that it fills you up... but with few calories.
High fiber foods include everything mentioned above plus vegetables and fruits. and it also aids in lowering cholesterol levels. The effect of fiber that is immediately noticeable is that it fills you up... but with few calories.
High fiber foods include everything mentioned above plus vegetables and fruits. You can also get plenty of fiber in your diet by eating cereals such as shredded wheat and puffed wheat, or making whole grain pancakes, waffles and muffins. 


Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

High Protein Vegetarian Foods

Question: I do weight training.  In addition, I would like to cut down on my red meat consumption but I am afraid that I won't get enough protein to build new muscle tissue. What do you suggest?

Answer: Adults need 40 to 60 grams of protein per day and regular exercisers may find that they feel better with an additional 20 grams or so per day. Just make sure that if you are getting this amount of protein you are getting it from low-fat sources. Animal proteins are complete proteins. They contain all of the essential amino acids that our bodies need but can't manufacture. But red meat is a high-fat source.

Non-animal proteins are available in rice, beans, seeds and nuts but they do not contain all of the essential amino acids...unless they are properly combined with other foods. It's easy! Just combine grains (rice, cereals, breads, etc.) with legumes (fresh or dried beans, peas, lentils) and all the amino acids our bodies need will be represented. Or you can combine low-fat dairy products (milk, yogurt, cheese, etc.) with grains or nuts and seeds with legumes.

Here are some examples:

  • A low-fat cheese sandwich on whole wheat bread
  • Low fat milk on cereal 
  • A rice and bean burrito
  • Low-fat yogurt on granola
  • Lentil soup or pea soup with a whole wheat roll
Each of these combinations can provide between 15 and 40 grams of protein depending on your portion size. 

    Bon appétit!

    Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

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    Looking for a sweet twist on the average protein shake recipe? Cherry-Almond Bliss

    by Gilad

    Here is a great BLENDER BOTTLE recipe


    Cherry-Almond Bliss


     Looking for a sweet twist on the average protein shake recipe? This should do the trick.

     

     

     

     Ingredients

    1 Cup skim milk
    1/2 Cup cherry yogurt
    1/2 Tbsp. almond extract
    1 serving* vanilla protein powder

    *Serving sizes vary between supplement brands, recipes can be modified to taste.


    Preparation

    In the order listed, add ingredients to Blender Bottle and shake.

    Nutritional Information
    (per serving: 243.0 calories, 1.7g total fat (0.6 g sat. fat), 53.3 mg chol., 201.3 mg sodium, 29.9 g carbo., 22.2 g sugars, 26.6 g protein        


    Makes a great gift!

    Gilad also has an Ask Gilad Blog here at Collage Video! Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

    Find out more information about Gilad and his Fitness DVD's HERE.

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    New Healthy Tips & Recipes Now Posted!

    Gilad's New blog, Healthy Tips & Recipes is now posted. 

    Find it HERE.

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