What I Eat In a Day | High Protein Recipes
Recipes in this Video
Avocado toast has become a staple of modern brunch culture, particularly in the United States, where it is celebrated for its simplicity and versatility. Originally popularized in cafes, it showcases the creamy texture of ripe avocados, often complemented by a variety of toppings. Today, loaded avocado toast can be found in many variations across the globe, making it a beloved dish for health-conscious eaters and food enthusiasts alike.
Ingredients
- ●avocado
- ●sourdough bread
- ●olive oil
- ●lemon juice
- ●salt
- ●black pepper
- ●cherry tomatoes
- ●radishes
- ●microgreens
- ●red onion
- ●feta cheese
- ●balsamic glaze
- ●crushed red pepper
- ●egg
Instructions
- 1Toast sourdough bread until golden brown.
- 2Cut avocado in half, remove the pit, and scoop flesh into a bowl.
- 3Mash avocado with a fork, then mix in lemon juice, salt, and black pepper to taste.
- 4Spread the mashed avocado evenly over the toasted bread.
- 5Slice cherry tomatoes and radishes thinly.
- 6Arrange sliced tomatoes and radishes on top of the avocado toast.
- 7Add microgreens and thinly sliced red onion for garnish.
- 8Crumble feta cheese over the top of the toast.
- 9Drizzle with olive oil and balsamic glaze.
- 10Sprinkle with crushed red pepper for extra heat.
- 11Optional: Top with a poached or fried egg for added protein.
Ingredient Alternatives
feta cheese
Healthier: cottage cheese
Cheaper: ricotta cheese
Cottage cheese offers a lower fat option while ricotta is often less expensive.
sourdough bread
Healthier: whole grain bread
Cheaper: white bread
Whole grain bread provides more fiber while white bread is typically cheaper.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil has similar health benefits, while canola oil is often less costly.
cherry tomatoes
Healthier: heirloom tomatoes
Cheaper: regular tomatoes
Regular tomatoes are generally less expensive and still provide great flavor.
Techniques
Equipment
Also Known As
Ingredients
- ●1 cup all-purpose flour
- ●1/2 cup whole wheat flour
- ●1 tsp baking soda
- ●1/2 tsp baking powder
- ●1/2 tsp salt
- ●1 tsp ground cinnamon
- ●1/4 tsp nutmeg
- ●1/2 cup granulated sugar
- ●1/4 cup brown sugar
- ●1/2 cup vegetable oil
- ●2 large eggs
- ●1 tsp vanilla extract
- ●1 cup mashed ripe bananas (about 2 medium bananas)
- ●1 cup grated zucchini (about 1 medium zucchini)
- ●1/2 cup chopped walnuts (optional)
Instructions
- 1Preheat your oven to 350°F (175°C) and line a mini muffin tin with paper liners or grease it lightly.
- 2In a medium bowl, whisk together the all-purpose flour, whole wheat flour, baking soda, baking powder, salt, cinnamon, and nutmeg.
- 3In a large bowl, combine the granulated sugar, brown sugar, and vegetable oil. Mix until well combined.
- 4Add the eggs and vanilla extract to the sugar mixture and beat until smooth.
- 5Stir in the mashed bananas and grated zucchini until well incorporated.
- 6Gradually add the dry ingredients to the wet ingredients, mixing until just combined. Be careful not to overmix.
- 7If using, fold in the chopped walnuts.
- 8Spoon the batter into the prepared mini muffin tin, filling each cup about 2/3 full.
- 9Bake in the preheated oven for 15-18 minutes, or until a toothpick inserted into the center comes out clean.
- 10Allow the muffins to cool in the pan for 5 minutes before transferring them to a wire rack to cool completely.
Equipment
Smoothie bowls are a popular breakfast option that originated from smoothie culture, often enjoyed for their health benefits and vibrant presentation.
Ingredients
- ●1 banana, frozen
- ●1 cup spinach
- ●1/2 cup almond milk
- ●1/2 cup Greek yogurt
- ●1/4 cup granola
- ●1/4 cup mixed berries (strawberries, blueberries, raspberries)
- ●1 tbsp honey (optional)
- ●1 tbsp chia seeds
Instructions
- 1In a blender, combine the frozen banana, spinach, almond milk, Greek yogurt, and honey (if using).
- 2Blend until smooth and creamy, adding more almond milk if needed to reach desired consistency.
- 3Pour the smoothie mixture into a bowl.
- 4Top the smoothie with granola, mixed berries, and chia seeds.
- 5Serve immediately with a spoon.
Equipment
Ingredients
- ●1 cup rolled oats
- ●1/2 cup peanut butter
- ●1/4 cup honey
- ●1/4 cup chocolate chips
- ●1/4 cup ground flaxseed
- ●1/2 tsp vanilla extract
- ●1/4 tsp salt
Instructions
- 1In a large mixing bowl, combine the rolled oats, peanut butter, honey, and vanilla extract.
- 2Add the ground flaxseed and salt to the mixture and stir until well combined.
- 3Fold in the chocolate chips until evenly distributed.
- 4Using your hands, form the mixture into small balls, about 1 inch in diameter.
- 5Place the protein balls on a baking sheet lined with parchment paper.
- 6Refrigerate the balls for at least 30 minutes to firm up.
- 7Once set, transfer the protein balls to an airtight container for storage.
- 8Enjoy as a snack or post-workout treat.
Equipment
Ingredients
- ●2 ribeye steaks (about 1 inch thick)
- ●1 tbsp olive oil
- ●Salt and pepper to taste
- ●1 lb carrots, peeled and cut into sticks
- ●2 tbsp honey
- ●1 lb green beans, trimmed
- ●2 tbsp butter
- ●1 tsp fresh thyme, chopped
Instructions
- 1Preheat your grill or skillet over medium-high heat.
- 2Season the ribeye steaks with salt and pepper on both sides.
- 3Add olive oil to the grill or skillet and place the steaks on it. Cook for about 4-5 minutes on each side for medium-rare, or until desired doneness.
- 4While the steaks are cooking, bring a pot of salted water to a boil.
- 5Add the carrots to the boiling water and cook for about 5 minutes until slightly tender.
- 6Drain the carrots and return them to the pot. Add honey and toss to coat. Cook for an additional 2-3 minutes until glazed.
- 7In another pot, bring water to a boil and add the green beans. Cook for about 3-4 minutes until bright green and tender-crisp. Drain and set aside.
- 8In a skillet, melt butter over medium heat. Add the green beans and sauté for 2-3 minutes. Season with salt, pepper, and fresh thyme.
- 9Once the steaks are done, let them rest for a few minutes before slicing.
- 10Serve the steaks with honey-glazed carrots and sautéed green beans on the side.
Equipment
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