4 Reasons Why Crash Diets Don’t Work

4 Reasons Why Diets Don't Work

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Skip the Diet, Just Eat Healthy!

I’m sure that you have been there and done that right? You have weight that you want to lose and would try any quick fix in order to get the results you want. Fad or crash dieting never really got you any long term results, right? Are you really going to drink meal replacements shakes for longer than 30? Sure you might lose some weight right off the bat but than your weight loss kind of plateaued? After the 30 days, the weight that you have lost is mostly water weight, weight from not having solid food in your tummy, and a decrease of muscle mass. I have tried a 30 day crash diet that including 2 meal replacement shakes and one healthy meal a day. I lost some weight right away but when the 30 days were over, I had gained back half of the weight that I had lost.  This really wasn’t the results I has looking for. Did you experienced this to?

4 Reasons Why Crash Diets Don’t Work

1. Crash Diets Only Work Temporary

Temporary results is really what you are going to get when you start a quick weight loss diet such as SlimFast, Beach Body, or Isagenix. Yes, you lose weight right away, but it will not give you lasting results. While in might be convenient to just grab a meal replacement shake, than lack fiber. You will be hungry a hour later. It will be likely that you will have an increased tendency to binge eat because you will be hungry all the time. Once you are done with the 30 days of this restrictive diet filled with liquid shakes, you will need to go back to eating real food again. Many people go back to the unhealthy ways that they were eating to begin with and will not continue to loss weight.

2. They Aren’t Good for You

Crash diets really aren’t the best choice for your overall health. Most of these diets lack some essential nutrients. They deprive you body of needed calories. These diets rely on a huge decrease in your calorie intake in order to give you results. They put your body in a starvation mode. This puts stress on your body and increases the cortisol levels in your body and also decreases you metabolism. You can lose muscle mass due to nutrient stores being taken from your muscles instead of the fat that you want to lose. Mentally they can also be quiet tough on you and your mental health. The fact that you are hungry all the time can be quite a challenge.  Besides the one meal a day that you are allowed, all you have are shakes. “Do I want chocolate, vanilla, or berry?”, not much variety.  During the diet that I was on, I would be drinking a shake for dinner when all I really wanted was grilled chicken and some veggies. Why deprive yourself of this?

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3. They Don’t Encourage Exercise

Crash diets are just that. They focus on decreasing you total daily calories by decreasing the amount of calories that you consume. But what about exercising? Many do not focus of this. Some even have “cleansing” days in which they advise you not to exercise at all on those days. Exercise is very important to burning fat and calories.  Exercise is very beneficial to your body. In order to lose weight the healthy way, exercise is essential. For more on why exercise is so great, check out this other article of mine.

4. Many are Very Restrictive

These diets that involve meal replacement shakes are very specific on what you eat and when. They can be restrictive and not allow certain foods or allow you to only eat one meal per day.  This can cause an increase of food cravings,  provide unhealthy habits, and be emotionally straining. Not being able the have the foods that you want (not even in moderation) can cause binge eating of those foods that you are missing. It can create unhealthy habits such as skipping meals. These diet are no fun! Many can leave you hungry for much of the day, give you headaches, make you feel dizzy, and even leave you left craving you favorite meal. Why drink a special weight loss shake when you could have a healthy meal instead?

Skip the Diet, Just Eat Healthy.

What to do Instead of a Crash Diet

Although it may be tempting to look for that “quick fix” diet, don’t do it! This is all it is, a quick fix. You will be disappointed with the results. You will re-gain a good percentage of the weight you just struggled to lose.  Furthermore you will be subject to poor eating habits that you developed during this restrictive diet.

Instead of these special diets, what you need to do is just eat healthier and more mindfully. To loss weight, it is recommended to increase you protein intake and decrease the amount of total carbohydrates for during the day. You should decrease your calories intake but not in the extreme nature that these crash diets typically do. 1200-1600 calories is a healthy amount of calories to aim for while trying to lose weight. If you are not sure what you should be eating, check out this post on Clean Eating.  Along with eating healthy, you will need to start an exercise plan. Exercising for 30 minutes per day for 5 days out of the week is a great start! If you aren’t sure what an exercise plan is, you can follow these 5 Steps to Lose Weight.

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Chicken Enchiladas with Tomatillo Sauce

Recipe for chicken enchiladas with Homemade Tomatillo Sauce

Chicken Enchiladas with Homemade Tomatillo Sauce

                    Disclosure: This post contains affiliate Ads. 

As I was trying to figure out what to do with all the tomatillos from my garden I stumbled upon a recipe for tomatillo enchilada sauce. I was wanted to try something other than Salsa Verde so I thought that was great. I made some alterations to make the recipes more kid friendly (less spicy!!). I wanted to share that recipe with you here. I made some chicken enchiladas with this sauce and they turned out amazing.

Fresh Tomatillos from my gardenIngredients:

    • 3 Chicken Breasts
    • 1 pound Tomatillas
    • 1 medium Onion
    • 1/2 bunch Fresh Cilantro
    • 2 Cups Shredded Cheddar Cheese
    • 1 T Extra Virgin Olive Oil
    • 3 Cloves Garlic
    • 3 Banana Peppers
    • 1/2 T Sugar
    • 1/2 tsp Salt
    • 1 tsp Cumin
    • 1/2 Tbsp Tajin Seasoning

Wusthof Classic Knife Products

To Make Enchiladas:

I used frozen chicken for this recipe. So to start, pre-heat oven to 350 degrees. Place chicken in oven-proof pan and season with Tajin Seasoning and Cumin. Cover chicken with foil and bake in oven until cooked to an internal temperature of 165 degrees Fahrenheit. You can check the temperature using a thermometer like THIS ONE. While the chicken bakes, it’s time to make the sauce! Place skillet on stove over med-high heat. Add 1 T of EVOO into skillet. Saute garlic and onions. Add to skillet: quartered tomatillos and sliced peppers, season with sugar, salt, and cumin. Cook for 5 minutes or until tomatillos tender. Place all contents of skillet in blender or food processor and blend until smooth, set aside.

Once chicken is cooked, shred chicken and place in same skillet used earlier. Top chicken with fresh chopped cilantro and a sprinkle of salt. Cook for 3 minutes. Warm tortilla shells in microwave for 30 seconds to soften. Having soft tortilla will make them more pliable, easier to work with, and less likely to rip. Fill tortillas with chicken and top with cheese. Roll tortillas in a burrito-like fashion.

Place 1 cup of sauce on bottom of 9 x 13 casserole dish, spread out evenly. Fill enchiladas into pan, placing them seam side down. Top with remainder of sauce and sprinkle with the rest of the cheese. Bake the chicken enchiladas in the oven at 350 degrees for 20 minutes or until cheese is melted and bubbly. Serve immediately with desired toppings!




Other recipes to enjoy!!

Print Recipe
Chicken Enchiladas with Tomatillo Sauce
Enchiladas with Homemade Tomatillo Sauce. Green sauce instead of the traditional red sauce.
Course Main Dish
Cuisine Mexican
Prep Time 20 Minutes
Cook Time 30 Minutes
Servings
Servings
Ingredients
Enchilada Sauce
Chicken Filling
Course Main Dish
Cuisine Mexican
Prep Time 20 Minutes
Cook Time 30 Minutes
Servings
Servings
Ingredients
Enchilada Sauce
Chicken Filling
Instructions
  1. Pre-Heat oven to 350 degrees.
  2. In oven-proof pan, place chicken breasts. Season with Tajin and Cumin, cover with foil. Bake appox 30-45 minutes or until chicken is cooked to 165 degrees.
  3. While chicken is cooking, make the sauce. Start by placing olive oil into skillet. Saute garlic and onions for 3 minutes. Add quartered tomatillos and peppers, season with salt, sugar, and cumin. Cook for 5 minutes or until tomatillos are tender.
  4. Blend all contents of skillet in either a blender or food processor until smooth. Set aside.
  5. Shred cooked chicken and place in same skillet. Add chopped cilantro and mix. Simmer for 3 minutes.
  6. Warm tortillas in microwave for 30 seconds. This will soften them to make them easier to work with.
  7. Fill tortilla shells with 1/3 cup chicken mixture and sprinkle with 2 Tbsp of cheddar cheese each.
  8. Roll tortillas in a burrito like fashion. Fold top of tortilla over contents. Fold in both side of tortilla and roll tightly. Repeat with all of tortilla shells.
  9. Place 1 cup of enchilada sauce to bottom of 13 x 9 casserole pan.
  10. Fill enchiladas into the casserole pan. Top with remaining of sauce. Sprinkle the rest of cheese on top. Place in oven at 350 degrees for 20 minutes until cheese is melted and bubbly.
  11. Serve and enjoy!
Recipe Notes

Optional topping: Lettuce, tomato, sour cream, onions, avocado, ect.

Note: Sauce recipe derived from a recipe of Once Upon a Chef.  Changes where made with some of seasonings to become more kid friendly and not so spicy! 

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What to Know About Clean Eating

CLEAN EATING 101:

What is Clean Eating

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Country Clean-N-Fit is all about Clean Eating and living a healthy lifestyle. So what is clean eating you ask? Firstly, I’ll tell you what it is not. Clean eating is NOT a diet. It is, more so, a concept of what you are eating. It is not restricting what you eat but how you prepare your foods and the ingredients that are used. Clean eating aims to eliminate certain “dirty” things from your diet. I will go more in dept with this in a minute.

Clean Eating- Why I Started:

I found out about clean eating when I was trying to loss weight after my 2nd child. Yes, I was a mom trying to lose that stubborn “baby” weight! The weight just didn’t melt away like it did from breastfeeding like it did with my first child. I was 3 years older, my metabolism wasn’t what it used to be, and I was eating a lot of not so healthy food. I cut out soda from my diet. At one time, I was drinking about 3 cans of soda a day! I was just drained. I switched to diet soda in an effort to decrease my calorie intake.

After a few months of drinking diet soda, I had develop stomach pains. I contributed it to the aspartame in the soda. I then decided to cut out the diet soda and I switched to drinking only tea or coffee for my caffeine intake and pushed myself to drink more water. Lord know us mommies can’t survive without caffeine! That’s a whole ‘nother story!

After a matter of weeks, no more tummy troubles. I felt great! In addition to the fluids that I was drinking, I also took a look at the foods that I was eating. Instant potatoes, canned vegetables, Suddenly Salads, instant Freezer meals, and lunch meat sandwiches just to name a few. These were things that had tasted good but also quick and easy to make. The problem with these foods were all the extra ingredients in them. They were very much processed. I found that a lot of convenience foods were like that.

I made many switches in the food that I was eating. Instead of canned vegetables, I bought frozen. I started cooking more meals from whole ingredients. It may be a little more time consuming but well worth a little effort! On my blog you can find some of these recipes that I have found and that I love! I also make a push to eat more vegetables. Fruits are easy to eat on a regular basic because they are sweet and they taste good. Vegetables on the other hand, take more work & more preparation. Instead of meals with ground beef or roast, I was eating more chicken and turkey.

By switching to clean eating, I was able to lose a majority of my baby weight. There were a few more pounds to go but I am felling pretty comfortable in my skin. I made the switch to eating clean and started exercising. I loved running in high school. After 10 year of not running, I had begun to run again. I found at first that it was hard. I couldn’t believe how out of shape I had been! My knees hurt and I got winded much quicker than I would have liked. I ran several times per week. I would alternate running and walking until I was able to run further distances until I was able to run 2 miles straight.

The next summer, I signed up for and ran my first 5K! I loved running but I had also been doing some yoga and circuit training at home that help me get back to my desired weight. After being pregnant with my 3rd child I have not gotten back into running but have focused on at home workout videos. I have found these workouts are effective if done 3-5 times per week along with follow at clean eating diet. For fitness motivation and tips check out the FITNESS section our website.

Clean Eating – The Fundamentals

Here is what to know about clean eating.

Clean eating is simple put, a practice of avoiding processed and refined foods and replacing them with whole foods. These foods include fruits and vegetables, whole grains, grass-fed meats, low-fat dairy products, and unsalted nuts. Foods to avoid would included deli meats, canned vegetables, soda, white rice/flour/pasta, foods with added sweeteners, fast food, fried foods, candy, and juice that not “100% juice”.  Buying certain organic foods also cuts back on added chemical such as pesticides. Fruits can contains a numerous amount of these. The “Dirty Dozen” is a list of fruits and vegetables that are contaminated with many pesticides and herbicides. For these fruits, it is recommended for buyers to purchase organic. Here is the 2016 report of these below.

The Dirty Dozen

  1. Strawberries
  2. Apples
  3. Nectarines
  4. Peaches
  5. Celery
  6. Grapes
  7. Cherries
  8. Spinach
  9. Tomatoes
  10. Sweet Bell Peppers
  11. Cherry Tomatoes
  12. Cucumbers

These “dirty” foods are typically ones that don’t have a peel. They are hard to wash to removes these chemicals. Although they are a little more expensive, your health, in the long run, will be greatly benefited by avoiding these foods. Here is a list of fruits and vegetables that you don’t need to buy organic. They are considered the “Clean 15”, (2016 report).

The Clean 15

  1. Avocados
  2. Sweet Corn
  3. Pinapple
  4. Cabbage
  5. Sweet Peas
  6. Onions
  7. Asparagus
  8. Mangoes
  9. Papayas
  10. Kiwi
  11. Eggplant
  12. Honeydew Melon
  13. Grapefruit
  14. Cantaloupe
  15. Cauliflower

Mauviel Cookware & Pans at kitchen-Universe
Benefits of Clean Eating

But why change your lifestyle to follow the fundamentals of clean eating? When you make the change, you will have increased energy because your body is able to use the foods nutrients more readily. Improved cardiovascular health due to a decrease in salt and an increase of healthy fats. It decreases your risk of developing cancer by decreasing the amount of processed ingredients and added chemicals into your body. Eating more fruits and veggies increases your intake of antioxidants which help fight off cancer. Improved mental health from nutrients such as omega-3 fatty acids.

If you eat healthier you will fell better which puts you in a better mood. Decreased risk of diabetics from a decrease in carbohydrates and added sugars. Longevity comes from eating healthy and following an active lifestyle. If you are healthy, you will also have less medical bills. Would you rather pay a little more at the grocery store and a ton more from hospital bills? Prevention of health problems is the key. All of these area great reasons to make a switch!

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How Clean Eating Can Help You Loss Weight:

How does clean eating help you lose weight? Along with regular exercise, it will help speed up your metabolism. With an increased metabolism, your body is able to burn fat much more easily. Clean eating focuses on whole grain, healthy fats, lean meats, fresh fruits and vegetables, and lots of water. They suggest that eat 5-6 smaller meals throughout the day versus 3 large meals. If aiming to loss weight, eat between 1200-1600 calories. And for anyone, you need to watch your portion sizes. Count calories if needed to help keep your portions in check. Clean eating will give you energy and keep you from getting hangry. After a few weeks, you will feel as if you have more energy, your skin will glow, and you will just feel healthier.

So Let’s Sum it all up:

Clean eating is NOT a diet. It is, more so, a concept of what you are eating. It is not restricting what you eat but how you prepare your foods and the ingredients that are used. Clean eating aims to eliminate certain “dirty” things from your diet. Focus on the foods that you eat.  Avoid buying the “dirty dozen” useless you buy them organic, the “clean 15” are OK. Clean eating can help prevent many health condition such as heart disease and cancer. It can also help you lose weight by boosting your metabolism. All of these are GREAT reasons to make a switch in your diet and your lifestyle.

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Some recipes to try:

Green Mango SmoothieGreen Mango Smoothie

Spinach Pancakes

 

Spinach Pancakes

 

 

Salsa Verde

Salsa Verde  

Egg Whites Omelette

Egg White Omelette   


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Beets in a Smoothie?

Beet Berry Smoothie

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Beet Berry Smoothie

Why not add beets into a smoothie? Who doesn’t loves smoothies? Well, I have a recipe for that! The Beet Berry Smoothie recipe is loaded full of super foods. Beets, strawberries, blueberries, and Greek yogurt. This recipe is full of foods great for brain and memory function, among a whole list of there things.

Beets are full of vitamins, minerals, and antioxidants. Beets contain a phytonutrient called betalains which has properties that act as a cancer protective antioxidant and also has anti-inflammatory properties. These antioxidants are similar to those for in berries. Beets are a good source of fiber. They also contain glutathiones, which help act to help clean the blood to act as a natural “detox” agent.

Smoothies themselves are great for many reasons. They boost energy, allow you to add fruits and veggies to your diet, a source of fiber, contain antioxidants, lots of nutrients, and the recipes are so versatile. Kids also love them! My boys both have fun gathering all the ingredients and making smoothies of their own.

Here are the ingredients that you will need: 
Beet Smoothie
Beet Berry Smoothie ingredients
  • 1/3 C Cooked Beets
  • 1/3 C Strawberries
  • 1/4 Blueberries
  • 1/3 C Greek Yogurt (or 1/2 Banana)
  • 1/2-1 C Mik (of choice)
  • 1 tsp Vanilla
  • 1/2 T Honey

 

 

 

Smoothies are incredibly easy to make. You can either use fresh or frozen ingredient depending on the season. Smoothie recipes are very versatile. If you don’t have an ingredient you can leave it out or substitute it for something else. No need for yet another run to the grocery store! For all smoothie recipes, simply add all ingredient into a blender or one similar to a magic bullet. I typically like to use a magic bullet because they are very easy to use. They are a mini blender so to speak. The clean up for it is also very quick. If I am making more than one at a time you can either pour into a glass and re-use the same cup or use a blender.


Also try these other Smoothie Recipes:
Green Mango Smoothie
Strawberry Green Smoothie
Classic Green Smoothie

 

 

Print Recipe
Beet Berry Smoothie
A berry filled smoothie with beets!
beet berry smoothie
Course Smoothies
Prep Time 5 Minutes
Servings
Serving
Ingredients
Course Smoothies
Prep Time 5 Minutes
Servings
Serving
Ingredients
beet berry smoothie
Instructions
  1. Add all ingredients into a blender.
  2. Blend until smooth.
  3. Enjoy.
Recipe Notes

Yogurt can be substituted with 1/2 medium sized banana. Use milk of preference. More milk can be added for a thinner smoothie if desired.

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Homemade Salsa Verde

Salsa Verde

Who doesn’t like chips and salsa??

It’s Taco Tuesday again! Here is another Mexican style dish. Salsa verde, or “green salsa” as were like to call it is actually quick and easy if you have all the ingredients. All you need in order to make this is a frying pan and a food processor.

Tomatillas, peppers, and cilantro
Frying Tomatillas

 

 

 

 

 

 

 

 

You can make this salsa mild or spicy depending on the kinda of pepper that is added to it. I made a milder version by adding banana peppers. The traditional recipe uses Jalapenos but you could also use Habanero or Cayenne peppers if you want to be adventurous!!  Here is a guide to peppers and their level of spicy-ness.

Ingredients for salsa verde:

  • 15-20 Tomatillos
  • 1/2 bunch Cilantro
  • 2 cloves Garlic
  • 1/4 Onion, medium
  • 1-3 Peppers, sliced with seeds removed
  • Salt, to taste

Add oil and tomatillos to frying pan, sprinkle with salt and cook for 5 minutes. Add garlic and pepper of choice to pan. Cook for another 5 minutes. In a food processor, add onion and cilantro. Spoon in contains of frying pan with a slotting spoon draining excess liquid. Blend. Serve with chips or use as a topping.


Suggestions for picking tortilla chips:

If you are looking to follow clean eating, not just any chips will do. You need to look and study the ingredient labels when you are shopping. In the ingredients, you want to see whole simple ingredient such as organic yellow corn, expeller pressed vegetable oil, and sea salt. Ones to avoid include ingredients such as white flour, monosodium glutamate, dextrose, or any artificial coloring. Simple whole ingredients are what you are looking for. You want ones free of artificial flavors, artificial colors, and preservatives.

You might also like these recipes:

Mexican Chicken with Black Beans
Chicken Fajitas

 

 

 

 

 

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Print Recipe
Salsa Verde
An easy recipe to make it fresh at home!
Salsa Verde
Course Snacks
Cuisine Mexican
Prep Time 10 Minutes
Cook Time 10 Minutes
Servings
Servings
Ingredients
Course Snacks
Cuisine Mexican
Prep Time 10 Minutes
Cook Time 10 Minutes
Servings
Servings
Ingredients
Salsa Verde
Instructions
  1. Place 1 T olive oil in frying pan at medium high heat.
  2. Peel and clean tomatillas. Remove stem and cut in quarters. Place in frying pan. Sprinkle with salt. Cook for 5 minutes stirring occasionally.
  3. Add peppers and garlic to frying pan and cook for an additional 5 minutes or until tomatillas begin to soften.
  4. In food processor, add onion and cilantro. With slotted spoon ladle tomatillas & peppers avoiding excess liquid to food processor.
  5. Blend ingredients. Serve with tortilla chips or use as a topping.
Recipe Notes

Store in the fridge in a glass jar and use within 5-7 days. This can be placed in jars and boiled in canner for 10 minutes. Canned Jars can stored for 12-18 months.

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Chicken Fajitas

Chicken Fajitas

Hooray!! It’s taco Tuesday! This week we had chicken fajitas. Occasionally we will have beef, lentil, or turkey tacos. Really just any food that you can eat out of a soft shell tortillas. It’s the kids favorite night of the week other then spaghetti night. We like to mix it up every now and then.

I’m a huge chicken fan, so these great! They are quick and easy to make, so that’s also a plus. The boys love them too. They are very kid friendly!! Just fry up the chicken, onion, and pepper in a non-stick frying pan like THIS ONE and top with seasonings. Just like tacos, there are so ways things that you can top them with including cheese, avocado, sour cream, lettuce, and/or tomatoes. For a low-carb version, you can use romaine lettuce as a shell!

Ingredients:

  • 2 Chicken Breast, sliced
  • 1 Bell Pepper, sliced- use green, red, yellow, or orange (get creative!)
  • 1/2 Onion, sliced
  • 1 T EVOO
  • 2 cloves Garlic, minced
  • 1 lime (for juicing) or lime juice
  • 1 tsp Cumin
  • 1 T Tajin Seasoning
  • Tortilla Soft Shell

You might also like this recipe:

 

Mexican Chicken Skillet

 

 

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Print Recipe
Chicken Fajitas
A simple chicken fajita recipe. No marinade used.
Course Main Dish
Cuisine Mexican
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Servings
Ingredients
Course Main Dish
Cuisine Mexican
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Servings
Ingredients
Instructions
  1. Add olive oil to frying pan, add onions and garlic. Saute for 2 minutes.
  2. Add Chicken and season with cumin and Tajin seasoning. Sprinkle with lime juice. Stir occasionally while chicken cooks.
  3. Add sliced Bell Peppers when chicken remains slightly pink.
  4. Fajita filling is finished when chicken is cooked through and peppers to desired texture. You will want the peppers softened but not mushy.
Recipe Notes

Always cook chicken until internal temperature reaches 165 degrees

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Great Fluffly Pancakes

Great Homemade Pancakes

Carb re-feed day? Just craving good, old fashioned pancakes? Well here is a pancake recipe, from scratch. Sour milk gives great flavor but my kids drink milk too fast to have it spoil. This recipe uses vinegar to sour the milk. I like to add a touch of vanilla for extra flavor. Pancakes are great for the weekend. I like to make a double or triple batch for the kids Back-to-School breakfasts, I then freeze the extras. You can do easy add-in like mini blueberries, chocolate chips, or bananas. This is a great base recipe for any kind of pancake that you want. How great! Once you have them frozen, just throw them in the microwave for 30 second, flip and cook 30 more seconds.  Its a quick and easy breakfast. Kids love them!

Here what you need:

  1. 3/4 Milk
  2. 1 T Vinegar
  3. 1 C Flour
  4. 2 T Sugar
  5. 2 tsp Baking Soda
  6. 1/2 tsp Salt
  7. 1 Egg
  8. 2 tsp Vanilla

For the recipe you need to add the vinegar to the milk and set aside. Combine dry ingredients in a separate bowl. After 5 minutes, add egg and vanilla to the milk and beat. Add flour mixture and mix until smooth. Cook on a hot square griddle pan like this one.  If you are making a double or triple batch electric griddles are handy for cooking more pancakes at once. Hope you enjoy these! Freeze any leftover or store in fridge for 3 days.

Check out these other pancake recipes:

 

Spinach Pancakes

 

 

 

Protein Powder Pancakes

 

 

Disclaimer: This page contains affiliate Ads.

Print Recipe
Great Fluffy Pancakes
A wonderful old fashioned pancake recipe.
Course Breakfast
Cuisine American
Prep Time 10 Minutes
Cook Time 10 Minutes
Servings
Servings
Ingredients
Course Breakfast
Cuisine American
Prep Time 10 Minutes
Cook Time 10 Minutes
Servings
Servings
Ingredients
Instructions
  1. In a large bowl, combine milk and vinegar. Set aside for 5 minutes.
  2. In a medium sized bowl combine flour, sugar, baking soda, and salt. Mix.
  3. Add vanilla and egg to milk, beat until smooth.
  4. Add flour mixture to milk mixture. Beat until smooth.
  5. Cook pancakes on a pre-heated skillet over high heat. Grease pan with butter. Flip once bubbles begin to form. Cook until lightly browned.
  6. Top with desired toppings.
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Mango Green Smoothie

Hungry for a snack but don’t want to munch on a salad? Green smoothies are great!! They are quick and easy to make with minimal clean-up. They have spinach with contains vitamins, fiber, and antioxidants. Here is a recipe with some mango added. You can use fresh or frozen mango. I prefer to use frozen simply for the convenience of not having to peel and slice mangoes. I don’t like the slime either! Hope you enjoy this as much as I do. For smoothies, I think it’s very handy to use my Magic Bullet. If you are making more than one at a time, a Blender is better.

Mango Green Smoohthie:

  1.  1 C Spinach
  2.  1/4 C Vanilla Greek Yogurt
  3.  2 T Ground Flax Seed
  4.  1 T Honey
  5.  1/2 C Mango
  6. Milk

Add all ingredient into a blend. Mix until smooth. Enjoy!

If you prefer strawberries, here is a recipe for a Strawberry Green Smoothie.

Disclosure: This website contains affiliate Ads. 

 

Print Recipe
Mango Green Smoothie
A green smoothie with added mango.
Green Mango Smoothie
Course Smoothies
Prep Time 5 Minutes
Servings
Serving
Ingredients
Course Smoothies
Prep Time 5 Minutes
Servings
Serving
Ingredients
Green Mango Smoothie
Instructions
  1. Add all ingredients into blender.
  2. Mix until smoothie.
Recipe Notes

Use milk of your choice. Add more milk for a thinner smoothie.

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Turkey Sausage and Rice Skillet

Here’s a recipe for a wonderfully easy skillet meal. In my recipe I used turkey sausage and brown rice for a healthier option. The best part, that that it’s made in one dish to provide easy clean-up!

 

Cook rice as directed. In skillet sauté garlic, onions, and peppers. Add sausage and sprinkle with seasonings. Once sausage is browned, add chicken stock, tomato paste, and rice. Cook until heated through. Enjoy! Optional add-in ideas- carrots, zucchini, or beans.

Disclaimer: This website may contain Affiliate Ads. 

Print Recipe
Turkey Sausage and Rice Skillet
Sausage and rice.
Course Main Dish
Cuisine American
Prep Time 5 Minutes
Cook Time 30 Minutes
Servings
Servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 5 Minutes
Cook Time 30 Minutes
Servings
Servings
Ingredients
Instructions
  1. Cook rice as directed.
  2. In skillet, add butter and saute garlic, onions, and green peppers. Sprinkle with salt and pepper.
  3. Slice turkey into coins and add to skillet. Cook until sausage starts to brown.
  4. Add chicken stock, tomato paste, and rice, heat through.
Recipe Notes

A sprinkle of cayenne pepper can be added for a little spice!

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Veggie Fritters

If your looking for a low carb recipe for a side dish, here is one for Veggie Fritters. Instead of using potatoes in the traditional recipe, this one uses squash and carrots. For this recipe, it works easiest with a food processor but you can also use a hand grater.

 

Veggie Fritters:

  • 2 c Carrots
  • 2 c Zucchini
  • 2 cloves of Garlic, minced
  • 1/2 medium Onion
  • 2 Eggs
  • 2 T EVOO
  • 2/3 c Flour
  • Salt and Pepper

 

Using a food processor, shred carrot, zucchini, and onion. Add garlic, flour, eggs, oil, and sprinkle desired amount of salt and pepper. Stir by hand. Form into patties and place on greased frying pan at medium heat. Fry 3-5 minutes or until brown and crispy. Enjoy. Optional: Top with sour cream and dill.

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Veggie Fritters
Loaded with carrots and zucchini.
Cuisine American
Prep Time 15 Minutes
Cook Time 10 Minutes
Servings
Servings
Ingredients
Cuisine American
Prep Time 15 Minutes
Cook Time 10 Minutes
Servings
Servings
Ingredients
Instructions
  1. Using a food processor, shred carrots, zucchini, and onion. Add to a large bowl.
  2. Add garlic, eggs, olive oil, flour, and salt and pepper to the bowl.
  3. Mix by hand using a large spoon or spatula until smooth.
  4. Form into small patties approximately 3 inches in diameter and place into greased frying pan.
  5. Cook for 3-5 minutes on each side. They should be golden brown and crispy.
Recipe Notes

Top as desired: I like sour cream and dill.

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