tchudanaiasod

  BANANA NUT CRICKET MUFFINS PREP TIME   5 MINUTES COOK TIME   25 MINUTES TOTAL TIME   30 MINUTES INGREDIENTS Ingredients for 6 muffins Dry 12 tablespoons (84g) fine almond flour 1/3 cup (5 tablespoons) cricket flour 1 teaspoon baking powder pinch of salt 2 teaspoons nutmeg, cinnamon or allspice (optional) Wet 2 eggs, lightly beaten 1 medium banana, mashed 3 tablespoons maple syrup (or agave) 4oz (113g) unsweetened applesauce Topping (OPTIONAL) 1 tablespoon coconut oil (solid, not melted) 4 tablespoons crushed pecans 4 tablespoons walnuts 1 tablespoon maple syrup 1 tablespoon dehydrated crickets (OPTIONAL) 2 teaspoons coarse sea salt (flakes) STEPS Set oven to 350F. Mix dry ingredients together in a large bowl. Mix together wet ingredients. Add the wet ingredients to the dry ingredients, then stir and fold until well mixed. Mash up the topping with a masher, stone or another heavy object. Spray muffin pan with oil, then evenly divide the batter among 6 molds.  T...

  OKRA AND SHRIMP RECIPE PREP TIME   5 MINUTES COOK TIME   20 MINUTES TOTAL TIME   25 MINUTES INGREDIENTS Ingredients for 4 servings 1 1/4 lb jumbo shrimp, peeled and deveined pinch of sea salt & pepper 2 tablespoons olive oil 1 medium onion, diced 1 green bell pepper diced 1 tablespoon fresh garlic, optional 12 oz frozen corn 1 can (14.5oz) (fire roasted) diced tomatoes 16oz  frozen cut okra 1/2 cup low sodium chicken broth (or water) 2 tablespoons The Fit Cook Cajun blend sea salt & pepper to taste Garnish fresh parsley STEPS Season shrimp with sea salt & pepper. Set a skillet on high heat.  Once hot, add shrimp and cook for about 2 – 3 minutes until there is a deep sear on it, then remove it from the skillet.  We will finish cooking it later so no worries if it is not fully cooked just yet. Reduce the heat of the skillet to medium and once it has cooled down, add the oil, onions and bell pepper (and garlic if using).  Cook for ...

  AND HOW TO USE CRICKET FLOUR IN YOUR DAILY DIET Last week I challenged y’all to guess the secret high-protein ingredient in a new muffin recipe we tried out in the studio. Most of you guessed almond flour.  While almond flour’s a GREAT source of protein (~6g per ounce), a great source of vitamins and minerals, and is relatively low carb (~5.6g per ounce), most of you were wrong.  Instead, I used cricket protein!  Cricket flour is an excellent choice for anyone who wants to bake using flour that’s high in protein, low in carbs, and incredibly sustainable. That is, of course, as long as you can get over the idea that you’re eating… you know, bugs. CRICKETS ARE HIGH IN PROTEIN Pound for pound, crickets are protein powerhouses. Compared to beef, which is usually 17%-40% protein, a cricket’s body clocks in 65%-70% pure, complete protein. That means it contains all the same essential branched-chain amino acids (BCAAs) as other animal proteins, which our bodies use to bui...

  Looking for healthy chocolate recipes? Check our 3 savory ways to eat more chocolate. Contrary to what you may have heard, loading up on chocolate can be a GREAT thing for our health.  But, loading up on sugar…not so much. When I advocate eating tons of chocolate, I’m really referring to cacao powder from which chocolate is created.  The health benefits of eating cacao are substantial and abundant! Reduce tiredness and fatigue.  Some studies have shown that flavanol, a plant-based antioxidant found in cacao, helps with this. Improve heart health and cognitive function, while also helping to regulate blood pressure. Regulate our moods by reducing anxiety with its natural compounds – chocolate makes us feel good! CACAO IS ALSO A WELL OF VITAMINS AND MINERALS.  IT HAS: Fiber  for healthy digestion and a healthy gut Potassium  for muscular and neurological function Protein  for muscle growth Magnesium  for a healthy metabolism, health...

  ORZO PASTA SALAD RECIPE PREP TIME   5 MINUTES COOK TIME   25 MINUTES TOTAL TIME   30 MINUTES INGREDIENTS Ingredients for 5 servings 6oz uncooked orzo 1 1/2 lb raw shrimp, peeled and deveined 3 cups finely shredded (red) cabbage 1 carrot, finely sliced (or matchstick) 1 red bell pepper, thinly sliced 3 green onions, chopped 1 medium cucumber, peeled and diced 2 radish, thinly sliced 1 cup fresh cilantro, roughly chopped Sauces 5 tablespoons powdered peanut butter 4oz water 5 tablespoons low sodium soy sauce (or tamari) 2 tablespoons Sriracha (or more/less to taste) 1 tablespoon fresh grated ginger 1 tablespoon rice vinegar Garnish sesame seeds cilantro STEPS Cook orzo according to instructions given, then set aside. Set a nonstick skillet on high heat.  Once hot spray with cooking oil – I used avocado oil – and add the shrimp.  Cook for 4 to 6 minutes or until the shrimp is cooked through.   OPTIONAL : if you’d like a bit more flavor, add a ta...