1 Minute Microwave Bread Recipe: gluten free, zero net carbs!..an Atkins or low carb lovers dream

If you’re living the low carb life, then you know bread isn’t something you eat a lot of, if at all. I’ve got an easy bread fix that can kill a bread craving, and it takes less than a minute. Meet 1 minute microwave bread! It’s so easy to create, and you only need three (3) ingredients:

For 1 Serving You Need:

3 Ingredients for 1 Minute Microwave Bread ( Zero Net-Carbs, Gluten Free)

3 Ingredients for 1 Minute Microwave Bread ( Zero Net-Carbs, Gluten Free)

  • 1/2 whole egg (applesauce as substitute for Vegans???)
  • 2 tablespoons ground flaxseed
  • 1/4 teaspoon “Rumford” baking powder (or another brand that is also gluten free)


Here’s What To Do:

1) Crack 1 whole egg into a small bowl. (Why? It’s easier to make 2 servings now than save 1/2 egg for another serving tomorrow.)

2) Add 2 tablespoons of ground flaxseed.

3) Add 1/2 teaspoon of baking powder to the bowl. (Why? You’re making 2 servings.)

4) Mix all ingredients together. I find it’s easiest to use a fork.

5) Place in the microwave for about 1 minute (depending on your microwave).

1 Minute Microwave Bread zero carbs ohfitnessllcMicrowave Bread Recipe ohfitnessllc

6) Eat it as a burger bun like me or slide some natural honey or no added sugar jam on top for a sweet treat.

Microwave Bread Recipe gluten free zero net carbs ohfitnessllc













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GymKitchen: Cranberry Quinoa Mini Muffins Recipe

Here is a muffin that is truly packed with fiber. Whole wheat flour and wholesome cooked quinoa combined with almonds and cranberries for a moist and delicious occasional homemade treat. Cooked quinoa can be used in place of some of the flour in almost any recipe to increase protein and fiber. Servings: 36

Cranberry Quinoa Mini Muffins recipe by Oh Fitness LLC

Cranberry Quinoa Mini Muffins

Here’s what you need:

  • 1 cup milk
  • 1 Tablespoon ground flaxseed
  • 1/4 cup coconut oil
  • 1/3 cup pure maple syrup
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon almond extract
  • zest from 1 small lemon
  • 1 cup whole wheat flour
  • 1/2 cup almond flour
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon freshly ground sea salt
  • 1/2 teaspoon freshly ground cinnamon
  • 1/2 teaspoon ground cardamom
  • 1 1/4 cups cooked quinoa
  • 1/3 cup finely chopped dried cranberries
  • 1/4 cup organic turbinado raw cane sugar
  1. Preheat oven to 370 degrees F. Place 12 muffins liners in muffin pan and set aside.
  2. In a medium sized bowl combine the milk, flaxseed, oil, maple syrup, vanilla, almond and lemon zest.
  3. In a separate bowl combine the flours, baking powder, salt, cinnamon and cardamom. Mix the dry ingredients with the wet ones and fold in the cooked quinoa and chopped cranberries.
  4. Use an ice cream scooper to fill each muffin liner 3/4 full. Sprinkle the turbinado raw cane sugar on top of each muffin. Bake for 30 minutes or until golden.

*Nutritional Analysis: One mini-muffin serving equals: 55 calories, 2.5g fat, 8g carbohydrate, 1g fiber, and 1g protein.

*The nuritional analysis is a close estimate. Your actual nutritional analysis will vary depending on the brand of products you use.

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GymKitchen: Vegetarian Favorite Homemade Baked Beans

Homemade baked beans are filled with healthy carbs, protein and fiber. That’s why they’re a perfect vegetarian dish. This homemade recipe is quick and easy to make and tastes great. Serve it hot from the oven, or enjoy it chilled – either way it’s a crowd pleaser. Servings: 14 (you can freeze them for later eating)

Here’s what you need…

Vegetarian Favorite Homemade Baked Beans

Vegetarian Favorite Homemade Baked Beans

  • 1 teaspoon olive oil
  • 3 cloves garlic, minced
  • 2 yellow onions, chopped
  • 1 (6oz) can no added salt tomato paste
  • 1/4 cup low sodium soy sauce
  • 4 Tablespoons pure maple syrup or artificial sweetener to taste
  • 1 Tablespoon mustard
  • 1lb bag dry pinto beans cooked up OR *4 (15oz) cans pinto or white beans, drained and rinsed really really well to most of the sodium out
  1. You can either cook the 1lb bag of dry beans up or opt to use canned beans. If you go the canned route, rinse them really really really well to remove most of the sodium.
  2. Preheat oven to 350 degrees. Spray a large baking pan with non-stick spray and set aside.
  3. In a large skillet, heat the olive oil and sauté the garlic and onions until tender.
  4. In a large bowl, mix the tomato paste, tamari, maple syrup and mustard until a thick sauce forms.Add the beans and onions and mix until fully incorporated.
  5. Spread the beans into prepared pan, cover tightly with foil and bake for 30 minutes.

Nutritional Analysis: One 1/2 cup serving equals about: 134 calories, .5g fat, 25g carbohydrate, 5g fiber, and 8g protein.

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GymKitchen: Strawberry Green Salad Recipe

Leafy greens have mega flavor, fiber, antioxidants, vitamins & minerals. Throw some fruit on top, and it’s winner for breakfast, lunch, dinner or snacking! Pair this salad with a piece of lean meat for an excellent high protein, light meal. Servings: 4

Here’s what you need for the strawberry green salad:

Strawberry Greens Salad

Strawberry Greens Salad

  1. Toss the microgreens with strawberries and dressing. Sprinkle with walnuts. Happy #gymkitchen eating!

Nutritional Analysis: One serving equals: 124 calories, 6g fat, 8g carbohydrate, 3g fiber, and 2g protein.

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GymKitchen: Fitness Spaghetti Recipe

Here is a guiltless way to prepare spaghetti that the whole family will love. To create angel hair noodles out of zucchini you simply need a small kitchen gadget called a spiral slicer. This ingenious tool is well worth the small investment – with it you’ll quickly and easily make delicious, fiber-filled noodles. Yield: 4 servings

Here’s what you need for the fitness spaghetti:

Fitness Spaghetti

Fitness Spaghetti

  • 4 zucchini, ends trimmed and run through a spiral slicer
  • 1 teaspoon olive oil
  • 1/2 cup chopped onion
  • 3 garlic cloves, minced
  • 1 (20oz) package lean ground turkey
  • 2 cups low sodium spaghetti sauce
  • low/no sodium italian seasoning to taste
  1. Place the spiral-sliced zucchini in a large bowl and set aside.
  2. In a medium sized skillet heat the oil. Add the onion and garlic and sauté until soft.
  3. Add the turkey to the skillet and cook until fully browned. Add the spaghetti sauce and mix until fully incorporated. Remove from heat.
  4. Mix the sauce with the zucchini noodles in the large bowl and serve.

Nutritional Analysis: One serving equals: 292 calories, 8g fat, 26g carbohydrate, 5g fiber, and 27g protein.

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Gymkitchen: Baked Slimcado & Egg Recipe

Ever heard of a Slimcado? They are the West Indian variety of avocados. They’re also called Florida avacodos. The best part is, they’ve got half the fat of a regular Haas avocado. That’s a perfect thing for this nutritious, on-the-go breakfast or snack. Servings: 2

Here’s what you need…

  • 1 Slimcado avocado, halved with pit removed
  • *2 eggs (half 1 egg to reduce fat)
  • Your favorite low or no sodium seasoning
  1. Preheat the oven to 425 degrees F. Flip each Slimcado side over and slice off enough of the rounded skin so that it can sit flat when the fleshy side is up.
  2. Place the avocados, fleshy side up, in a baking pan. Spread some seasoning into each hole. Place 1 raw egg in each Slimcado hole.
  3. Sprinkle with seasoning on top.
  4. Bake for 16-18 minutes, until the egg has fully set to your liking (i.e. runny, hard). Eat one half the Slimcado with a spoon and save the other half for the next day. Happy #GymKitchen eating!

Nutritional Analysis: One serving equals: 257 calories, 10g protein, 65mg sodium, 13g carbohydrate, 6g fiber, 4g sugar and *20g fat.

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GymKitchen: Black Bean Brownies Recipe

I know what you’re thinking. Black beans in brownies? Yes. It works! Below is a really simple recipe to make them. The trick is to cook up your own batch of black beans from dry. It’s only 11 net carbs a serving. If you use canned beans, the brownie won’t be as dense, plus it will have more preservatives.

Here’s a List of Ingredients:Black Bean Brownies nutrition fact sheet by Oh Fitness LLC

1 cup black beans (cooked from dry)
1 cup plain rolled oats (dry)
1 cup low carb protein powder ( I like Pure Protein )
1 cup egg whites
1/2 cup soymilk
1/4 cup honey
1/4 cup unsweetened cocoa powder 
1/4 cup toffee Stevia or your favorite artificial sweetener ( I still like the taste of Splenda the best)

NEXT: Blend all ingredients until smooth, & bake at 320F for 30-35 minutes.

Directions: Blend all ingredients until smooth. I used my Vitamix to do this. Next, pour into a 8x8x1 7/8 inch square cake pan & bake at 320F for 30-35 minutes. Then let cool. The brownies are a bit puffed up as soon as they come out of the oven, but they will flatten out, get more dense & darken up after cooling. Lastly, cut 16 squares as shown…couldn’t help myself…I ate & shared some before I took the last pic LOL SMH!!! Happy #gymkitchen eating : )

black bean brownies start to finish by oh fitness llc

Black Bean Brownies



GymKitchen: Pumpkin & Zucchini Muffins

Don’t let the rich flavor and mouthwatering moistness of these muffins fool you. You’ll have a hard time convincing anyone, but this recipe was modified to include less fat and sugar than the original. This is a great treat to share at holiday parties.
Servings: 40 mini muffins

Here’s what you need…

Pumpkin and Zucchini Muffins

Pumpkin and Zucchini Muffins

  • 3 eggs, lightly beaten
  • 2/3 cup raw honey*
  • 1 cup canned pumpkin
  • 1/2 cup coconut oil, melted
  • 7 oz applesauce (no sugar added)
  • 1 tablespoon vanilla extract
  • 3 cups almond flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon ground cloves
  • 1 cup shredded zucchini
  • 1/4 cup chopped walnuts
  1. Preheat oven to 350 degrees and line a mini muffin pan with paper baking cups, or use non-stick olive oil spray.
  2. In a mixing bowl combine eggs and honey. Add pumpkin, melted coconut oil, applesauce, and vanilla.
  3. In a separate bowl combine all of the dry ingredients. Gradually add dry ingredients to pumpkin mixture and mix until well combined.
  4. Prepare zucchini with a hand held vegetable slicer, cutting the veggie strings as you go. Stir in the zucchini. Happy #GymKitchen eating!

Pour into muffin tins, sprinkle the tops with chopped walnuts. Bake for 10-20 minutes or until you can poke a toothpick in a muffin and it comes out clean. Cool in the pan for 10 minutes.

*You may use Agave instead of honey. However, new studies have shown that agave is highly processed, essentialy the same nutritionally as honey, and more expensive. TRIVIA: Did you know tequila is made from the agave plant?

Nutritional Analysis: One mini muffin equals: 92 calories, 3g fat, 15g carbohydrate, 1.5g fiber, and 2g protein.

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Holiday Fat Loss Plan

It’s holiday fat gain season, a time when nearly everyone packs on a few pounds. Rather than joining the masses and loosening your belt another notch, use any/all of these 5 Holiday Fat Loss Plans and avoid putting on a single pound. These plans could even result in a few pounds lost before New Year’s…

Holiday Fat Loss Plan #1: Eat a sensible meal before the party.
You should always arrive at parties with a full stomach. I realize that this goes against the popular trend of starving yourself before a party, and that’s exactly why most people gain weight.

Since your stomach will be full, you’ll have the clarity to pick and choose the treats that you really want, rather than stuffing yourself with everything in sight.

Holiday Fat Loss Plan #2: Setup a fiber defense.
A good defense strategy is key — take a fiber pill (sold online or at all major drug stores) before heading into the party to help block a fatty treat that may enter your mouth later. The fiber will give it a difficult time trying to find its way to your hips.

The key to the best working fiber supplement is “psyllium fiber”. That’s why Metamucil is the #1 recommended fiber brand by doctors, including the famous Dr. Oz. Metamucil uses psyllium fiber.

Holiday Fat Loss Plan #3: Avoid drinking calories.
Alcoholic beverages, egg nog and other sweet holiday drinks are simply packed with calories. These calories don’t take up much room in your stomach so you’re left wide open for even more calories.

Your best strategy is to avoid these beverages altogether, and stick with water. If you can’t resist, at least determine your drink maximum before you step into the party scene, and stick with it! BUT, do not take the Metamucil pill IF YOU DO DRINK ALCOHOL, because it will give you the worst hangover ever!!! Remember, the fiber pill is designed to block digestion, so that means the alcohol will sit in your system longer, and work on you like you’ve knever known!!! Do not try this at home!

Holiday Fat Loss Plan #4: Fill your plate, but only once.
I’m certainly not going to tell you that you shouldn’t eat anything at the party. By all means, go and fill up your plate. But only once. AND, don’t pile your plate super high.

That’s right, you heard me. Don’t pile it on, and no going back for seconds. Since you’ve already eaten a sensible meal before arriving, this rule is going to be easier to keep than you think.

Holiday Fat Loss Plan #5: Taste dessert, just a taste.
The holidays are all about sweet treats, so go ahead and partake. But just a taste. Look at desserts as something to savor, not something to fill up on.

And since you ate a sensible meal before you came, then you filled up your dinner plate once you’re probably going to be pretty full at this point anyway.

That’s it—all you need to know to not gain a single pound at holiday parties.

But what about the rest of the year?

Wouldn’t you love to make 2015 the year that you transform your body?

Wouldn’t it feel great to throw out all of your fat clothes? To look forward to bathing suit season? To be given a clean bill of health from your doctor? And to be showered with compliments by family, friends and that special someone?

It’s all more possible than you think.

But you’ll need to take massive action.

My programs are designed to efficiently get you into the best shape of your life.

Call or email now to schedule your first body transforming workout.

Go on and secure your spot before the New Year’s rush.

GymKitchen: Apple Ring Pancakes

These apple ring pancakes are gluten free and higher in fiber than traditional pancakes. It’s pretty awesome to be able to enjoy a pancake and still see results! Just exercise portion control. Servings: 6

Here’s what you need…

Apple Ring Pancakes

Apple Ring Pancakes

  • 1/3 cup coconut flour
  • 1/4 cup flax meal
  • 2 dates, pitted
  • 2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/2 banana
  • 1 cup coconut milk
  • 2 eggs
  • 1 teaspoon vanilla extract
  • 2 teaspoons lemon juice and zest
  • 3 green apples, washed, cored, and cut into six slices
  1. Preheat a pancake griddle and lightly grease with coconut oil.
  2. Combine all the ingredients, except the apple slices, in a food processor and mix until fully combined. Pour the batter into a shallow bowl.
  3. Core the apples. Then slice them evenly.
  4. Dip each sliced apple ring into the batter, and rub to fully cover it. Transfer to the preheated griddle and cook as you would a regular pancake. Repeat with all of the apple slices. Serve with a little sprinkle of cinnamon.
  5. Divide up the pancakes evenly. Makes 6 servings. Happy #GymKitchen eating!

Nutritional Analysis: One serving equals: 258 calories, 12g fat, 90mg sodium, 32g carbohydrate, 9g fiber, and 6g protein.

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