Answer Fitness®: Practical Fitness Advice for Everyone

Salmon Patties Recipe | Healthy Recipes & Snacks

A salmon pattie recipe made extra-healthy without sacrificing flavor … and it’s even lightly fried!

Whenever I sing the praises of my salmon patties recipe, people who have never had a salmon patty always seem surprised that salmon can be “pattied.” After-all, isn’t salmon something you eat filleted on a cedar plank? They also get that same weirded out look that people get when they first find out escargot are snails.  The thought of fish shaped into a patty probably brings back bad memories of “fish fillet” day in the elementary school cafeteria, so I supposed you can’t expect to turn someone into a salmon patty lover over night.

Unless, of course, you can get them to try one — which usually involves me comparing them to crab cakes, which nearly everyone loves. Or, you can just call them salmon “croquettes” and the substitution of a French word for the word “patties” makes them sound gourmet and upscale. Suddenly, people think they are chic and want to try one.

Here’s the thing though: Salmon patties are wicked healthy, especially if you make a few modifications to the traditional salmon patties recipes floating around out there.  So if you are trying to add more healthy fats from things like fish into your diet, it’s worth your time to at least give this salmon pattie recipe a spin. If you like it, it will probably become a staple recipe in your clean eating diet.

First, a few things you should know about salmon patties and this particular salmon patty recipe.

Salmon Patties Are Easy!

One of the great things about salmon patties is that they are one of the simplest dishes to make, and they don’t take any special ingredients or equipment. Think meatloaf, but made out of salmon and pressed into little discs.

You literally can put this salmon patty recipe together in less than 10 minutes with canned salmon and six additional ingredients you probably already have in your pantry and refrigerator.  All you need is a glass bowl, a fork and your hands (that’s why they call them “patties.”) Cooking time is about 15 minutes, so you can have a healthy, clean meal in less than 30 minutes. And if you make extras (which I would recommend) you can either eat them for lunch or dinner the next day, or freeze them for a later meal.

If you want to make them with fresh salmon the preparation is a little more involved. Since we are trying to limit your time in the kitchen, so you can instead spend it running, working out or staying physically active, we’re going to use the tried and true canned salmon, which makes preparation very fast.

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Muesli Recipes: Make Your Own Homemade Muesli!

Muesli is an inexpensive and flavorful way to get your daily grains. Learn how to make homemade Muesli with these five easy recipes.

Okay, it has a funny sounding name. But if you are looking for a high-energy, whole-grain food that will also help you get your daily dose of healthy fats and soluble fiber, and fuel your training and workouts, you have to try a bowl of Muesli … or two bowls.

Store-bought Muesli can be expensive (a 1 lb, 18-serving bag, for instance, can cost nearly $5 dollars) so it really pays off to make it yourself. Also, making your own Muesli allows you to customize the recipe based on your own particular preferences. 

And making homemade muesli is also easier than making homemade granola, since you don’t have to bake the mixture in the oven. Basically, you take the Meusli recipe ingredients, toss them together in a bowl and bag it. That’s it. It’s really that simple.

But before we actually get to the Meusli recipes, let’s take a look at the history of this cereal, as well as the health benefits that make this a great fitness food.

The Muesli Story

Muesli (pronounced muse-lee) is a breakfast cereal that has been popular in Europe — especially Switzerland — for over 100 years. It’s made from raw, rolled whole grains like oats, barley, rye, triticale, and wheat and typically contains nuts and dried or fresh fruit.

Muesli was developed by the Swiss physician Maximilian Bircher-Benner around 1900 to serve to patients in his hospital in Zurich. The diet that Bircher-Benner prescribed to his patients was heavy on whole-grains and fresh fruits and vegetables, and Bircher-Benner came up with idea of Muesli after being served a similar dish during a hike in the Swiss Alps.

While popular in Switzerland and parts of Europe for decades, it wasn’t until the health food movement of the 1960s that this tasty and uber-nutritious cereal started to gain fans in the United States. Since then, Muesli has become much more widely available not only in health food stores, but also in mainstream markets and grocery stores.

In the late-80s, Kellogg even tried to cash-in on the healthy reputation of Muesli by developing a boxed, cold cereal version of muesli called Mueslix. Unfortunately, the cereal shared very little in common with the traditional Muesli recipe, and instead had more in common with Corn Flakes than with the whole-grain masterpiece from Switzerland. Kellogg still markets Mueslix in the US and Canada, although their version is a pale-imitation of the real deal.

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Oatmeal, Oats & Oat Bran | Healthy Food of the Day

Learn How Including Oats, Oatmeal and Oat Bran In Your Diet Can Help You Lose Weight and Have a Healthier Heart

When it comes to healthy fitness foods, oatmeal and oats are the undisputed champions of whole grains.

Inexpensive, loaded with healthy soluble fiber, and incredibly versatile as an ingredient in everything from meat loaf to protein shakes, oats and oatmeal are a staple in the diet of nearly every bodybuilder, fitness model, athlete or healthy person.

But what makes this humble grain that usually found its way into horse and cattle feed such a nutritional powerhouse? And what if you don’t like eating oatmeal? Can you still get the benefits without the mush?

Believe it or not, oats don’t have to be served hot in bowl with cinnamon and raisins. I said this grain was versatile, remember. Read on to find out why you need to include oats in your diet, if you already aren’t.  And if a bowl of oatmeal isn’t doing it for you, we’ll look at some alternative ways of preparing them that can let you have your oats and eat them too.

A (Very) Brief History of Oats

Oats are the harvested seeds of the common oat plant (Avena Sativa).

As I mentioned earlier, oats have historically been used as an inexpensive source of feed for horses and livestock. However, humans have been eating oats as well for centuries, especially in Northern Europe, where the cool, wet weather is perfect for growing oats. The Scottish, in particular, have made oats a staple of their national diet – even lending their name to a particular form of oats known as “Scottish Oats” or “Scottish Oatmeal” (more on this later.)
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Low-Fat Oatmeal Protein Pancakes with Cottage Cheese | Healthy Recipes

Looking for a healthy start to your day? Try this recipe for low-fat oatmeal protein pancakes made extra-rich with an unexpected ingredient: low-fat cottage cheese!

Pancakes and waffles aren’t typically considered “health” foods. They are usually high in simple carbs (especially when you add syrup or powdered sugar), high-in-fat thanks to the oil and butter, and generally low in protein.

But with a few changes in ingredients, it is possible to have your Sunday morning pancakes without even knowing that that you are eating a low-fat, high-protein version of a food that is usually off-limits for people trying to eat healthy.

This recipe, courtesy of Liz Fitness,  uses low-fat cottage cheese to as a replacement for the usual oil and whole eggs in pancakes; replaces the highly-refined, high-glycemic pancake mix with whole grain oats, and uses fresh berries as a sweet and healthy alternative to the typical puddle of Log Cabin syrup.

Even better, the cottage cheese and egg whites in the recipe help boost the protein content of these pancakes, making this a perfect breakfast before heading to the gym.

The addition of an artificial sweetener like Splenda is optional. Try pureed fresh stawberries, mashed raspberries and even sliced bananas for a touch of sweetness. Sprinkle a touch of cinnamon or nutmeg on top.

Or splurge a little bit with a tablespoon of REAL maple syrup, which only adds an additional 50 calories to the recipe. Instead of butter, try a tablespoon of natural peanut butter which is rich in healthy fats. This tastes particularly well with the maple syrup.

Low-Fat Oatmeal Protein Pancakes with Cottage Cheese

Recipe makes two servings of three, 1/4 cup pancakes

Ingredients

1/2 cup egg whites
1/2 cup oats
1/2 cup low-fat cottage cheese
1/8 teaspoon baking powder
1/2 cup frozen, warmed berries with their juices as a topping or sugar free syrup
Splenda to taste

Directions

1. Blend first four ingredients until smooth (I use the magic bullet; if you use a blender be sure to put the wet ingredients in first)
2. Pour approximately 1/4 cup batter for each pancake onto heated griddle or non-stick pan (check to see if its hot enough with a splash of water-if it sizzles, its hot enough)
3. When pancake bubbles, flip and cook the other side
4. Top with frozen, organic strawberries-warmed and sliced and poured over the top with their juices. Or substitute fresh or frozen blueberries, raspberries, blackberries or bananas.  You can use Splenda to taste.

Nutrition Facts

Makes 2 Servings (Three ¼ cup pancakes with ¼ cup strawberries)

Amount Per Serving

Calories: 254.5
Total Fat: 3.3 g
Saturated Fat: 0.8 g
Polyunsaturated Fat: 1.0 g
Monounsaturated Fat: 1.0 g
Cholesterol: 2.3 mg
Sodium: 280.0 mg
Potassium: 297.8 mg
Total Carbohydrate: 33.8 g
Dietary Fiber: 5.3 g
Sugars: 2.5 g
Protein: 21.3 g

Vitamin A 0.9 %
Vitamin B-12 5.9 %
Vitamin B-6 5.0 %
Vitamin C 37.9 %
Vitamin D 0.0 %
Vitamin E 2.4 %
Calcium 9.1 %
Copper 14.4 %
Folate 9.5 %
Iron 13.2 %
Magnesium 19.5 %
Manganese 104.0 %
Niacin 3.5 %
Pantothenic Acid 7.1 %
Phosphorus 29.7 %
Riboflavin 9.9 %
Selenium 7.8 %
Thiamin 21.4 %
Zinc 12.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

See the original recipe from Liz Fitness.

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Five Healthy Breakfast Ideas from Answer Fitness®

A healthy breakfast can help you stay energized during the day and keep the pounds off. Try one of these healthy breakfast ideas to jump start your day.

Why make time to eat breakfast?

Because it makes good fitness sense.

Research indicates that people who regularly eat breakfast may have less body fat and are less likely to overeat during the rest of the day. More importantly, when they lose weight, they tend to keep it off longer. 

Two studies in the Journal of the American Dietetic Association support this.

While they were funded by cereal companies, the science has been peer reviewed and seems solid: People who it breakfast have more success with weight loss over the long haul.

If the thought of trying to wrangle up a healthy meal in the morning causes you to shudder, relax. Regardless of your schedule or prowess in the kitchen, try one or more of these five breakfast ideas to get your morning off to a healthy start:

Healthy Breakfast Idea #1: Oatmeal

Oatmeal is a power food that belongs in every healthy pantry.

Inexpensive (a large container of oats will cost you less than $3), loaded with heart-healthy soluble fiber and plenty of complex carbs, oats are one of your best breakfast bets.  On their own, they can be bland, but dressed up with cinnamon, a touch of honey, dried or fresh fruit, or even a scoop of whey protein powder, they become something that transcends their humble reputation.

If you don’t care for the consistency, try Scottish Oats (which are grainier and have more texture) or provide a little crunch by adding chopped walnuts, pecans or sliced almonds.

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Healthy No Bake Cookies | Healthy Recipes

This heart-smart, no bake cookie recipe will satisfy your sweet tooth and help keep you lean and healthy.

Got a chocolate craving you just can’t make go away?

Try this healthy version of the traditional no bake cookie when fruit alone won’t solve your cravings. 

Loaded with protein, soluble fiber from oats and heart-healthy monounsaturated fats from the peanut butter, this is a great substitute for a sports or nutrition bar, which are often high in sugar and high-fructose corn syrup.

The best part is you can mix this recipe up in less than five minutes, and eat it straight from the bowl (go ahead, it’s GOOD for you) or refrigerate it for a great, healthy snack the next day. 

Healthy No Bake Cookies

Ingredients

1 packet Kashi Instant Heart to Heart Golden Maple Oatmeal
1 tbs natural peanut butter
1 scoop chocolate whey powder
2-3 tbs water
1 tbs organic, unsweetened coconut (optional)
1 tbs salted, chopped peanuts (optional)

Directions

1. In a small bowl, combine the first four ingredients and mix thoroughly.
2. Eat directly from the bowl, or cover a plate with waxed paper, spoon out the batter on to the waxed paper, sprinkle with coconut and refrigerate until firm.

Also, if you like a sweet and salty flavor, add 1 tablespoon of chopped or whole salted peanuts.

Nutritional Information

Serving Size: One recipe

Calories 389.8
Total Fat 10.6 g
Saturated Fat 1.5 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.4 g
Cholesterol 0.0 mg
Sodium 191.0 mg
Potassium 399.0 mg
Total Carbohydrate 47.1 g
Dietary Fiber 5.7 g
Sugars 23.6 g
Protein 27.7 g

Vitamin and Mineral Information

Vitamin A 25.0 %
Vitamin B-12 100.1 %
Vitamin B-6 100.7 %
Vitamin C 50.1 %
Vitamin D 0.0 %
Vitamin E 0.0 %
Calcium 1.8 %
Copper 5.4 %
Folate 100.0 %
Iron 11.9 %
Magnesium 24.8 %
Manganese 76.4 %
Niacin 3.0 %
Pantothenic Acid 2.2 %
Phosphorus 2.9 %
Riboflavin 3.6 %
Selenium 0.0 %
Thiamin 11.3 %
Zinc 10.1 %

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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