Here is the easiest – and ONLY – low-carb flatbread base recipe you’ll ever need! Your biggest challenge will be self-control and not eating all the pieces at once. Make it your own, just keep it complimentary of your goals.
Ingredients for 6 pieces of flatbread
- 1 cup full fat coconut milk
1/2 cup + 1 heaping tablespoon super fine almond flour
Substitute: coconut flour
1/2 cup arrowroot powder/flour
Substitute: almond flour | pinch of sea salt (technically I know this makes 4 ingredients but 3 sounds better lol)
6 teaspoons of butter spread (1 teaspoon per flatbread)
STEPS
- In a large bowl mix together all of the ingredients. It should be the consistency of pancake batter, thick and loose. If the batter is too thick, add single tablespoons of full-fat coconut milk to thin it out. If it is too thin/loose, add single tablespoons of almond flour AND arrowroot flour to thicken it (meaning, if you add a tablespoon of almond flour, also add a tablespoon of arrowroot).
- Set a nonstick skillet on medium-high heat, once hot, lightly spray with a little olive oil then pour in about 1/3 cup of the batter in the middle of the skillet. Allow the flatbread to cook and become firm, about 3 minutes, or until the outer edges turn slightly brown but NOT crispy. If it’s crispy then you either have too much oil in the skillet and/or the heat is too high. Flip it using a spatula and cook for an additional 2 to 3 minutes until the top and bottom are golden brown. Repeat for each piece.
- Set the flatbread on a cooling rack to cool and become more firm. Brush with the buttery spread while it is still hot. For meal prep, allow these to completely cool, then wrap them individually in nonstick foil or plastic wrap for storage in the fridge. They should last about 6 to 7 days in the fridge.
- Enjoy with your favorite topping!
Thanks to everyone that came out and supported FWX this past weekend in Southam.
The buzz around the town is EPIC. We are very excited to open and give the community something which will impact all of your lives.
Change is good. Call Chris now on 01926 859 44 to pre-register your space to the new gym!
TRANSFORMATIONS!! – Why do we take so much pride in doing what we do with our clients here at FWX? The unspoken truth…
TRANSFORMATIONS!!
Why do we take so much pride in doing what we do with our clients here at FWX?
The unspoken truth…
Posted by Fitness Worx on Monday, 6 August 2018
After months and months of planning, we have now released the official FWX Southam Gym membership!!
Access all of the classes 7 days a week (including spin), entry to 3 gyms within the Warwickshire area with immediate effect until Southam opens, discounts on Personal Training packages and much more.
All pre-registered joiners will receive a free FWX Southam limited edition t-shirt!
✅ Call Chris on 01926 859 488 or email enquiries@fitness-worx.com to join – Places are limited.
After months and months of planning, we have now released the official FWX Southam Gym membership!!
Access all of the classes 7 days a week (including spin), entry to 3 gyms within the Warwickshire area with immediate effect until Southam opens, discounts on Personal Training packages and much more.
All pre-registered joiners will receive a free FWX Southam limited edition t-shirt!
✅ Call Chris on 01926 859 488 or email enquiries@fitness-worx.com to join – Places are limited.
Posted by Fitness Worx on Monday, 30 July 2018
MyFitnessPal – THE most talked about fitness app in the world is taking the UK by storm at the moment. Are you on a fitness or weight loss journey, and want to know how this AWESOME app can help you?
MyFitnessPal – THE most talked about fitness app in the world is taking the UK by storm at the moment.
Are you on a fitness or weight loss journey, and want to know how this AWESOME app can help you?
Jack shares his own thoughts ????????????????
Posted by Fitness Worx on Tuesday, 17 July 2018
Meet this chocolate zucchini bread made into muffins and boosted with protein!
Cooking with protein and making calorie-conscious treats can be tricky; but, they are rewarding from a macronutrient (and taste standpoint) if you do it correctly.
Makes 8 large muffins
- Dry
- 1 1/4 cup oat flour
- 2 scoops chocolate isolate whey (I used MAN Sports Clean Protein – Chocolate)
- 1/3 cup cacao or 60%+ dark chocolate powder
- 1 tsp salt
- 1 tsp baking soda
- Wet
- 2 eggs
- 1/8 cup coconut oil (melted)
- 1/3 cup coconut sugar
- 1/2 cup 2% Greek yogurt
- 1/2 cup unsweetened applesauce
- 1 cup grated zucchini (squeezed)
- 1/3 cup 60%+ dark chocolate chips/nibs
- 1/4 cup unsweetened almond milk
- Garnish (optional)
- 1 or 2 dark chocolate chips/nibs on top of each muffin
- Swerve zero calorie confection sugar
- Set oven to 350F.
- Grate a medium zucchini until you can fill about 1 cup with the shavings. Wrap the zucchini in a cloth towel (or cheesecloth) and squeeze the water out of it. Set it aside.
- Mix together the dry ingredients in a large bowl.
- Then, beat eggs, coconut oil and coconut sugar together in a separate bowl. Add the remaining listed wet ingredients and stir/fold everything together.
- Pour the wet ingredients into the dry ingredients, and fold everything together. Be careful not to over stir the batter.
- Fold in grated zucchini, chocolate chips and almond milk (add more tablespoons of almond milk if the batter is too thick).
- Spray a muffin mold with nonstick cooking spray, then evenly divide the batter among the molds. If desired, add 1 or 2 chocolate nibs on top of each muffin.
- Bake between 22 and 25 minutes, or until you can pierce the muffin with a toothpick and it comes out clean.
I’m not the biggest history buff but I do have a wicked imagination. I imagine that if waffle irons existed back in prehistoric times, the cavemen would mash everything into a bowl and throw it on the waffle iron. No sides. No fancy salads. Just delicious fuel in a singular dish.
The good thing about making them this way is that they will hold together much easier AND are more portable. These waffles are a great way to get in a variety of macronutrients in a “go-to” size.
Ingredients for 4 large waffles
- 1 1/4 lb raw, boneless chicken breast
- Substitutes: ground chicken breast; ground turkey; raw chicken thighs
- 300g cooked sweet potato (1 large sweet potato)
- 2 teaspoons garlic powder
- 2 teaspoons smoked paprika
- 1/3 cup green onion (or more to taste)
- 1 large egg, lightly beaten
- 1 tablespoon favorite hot sauce (or more/less to taste)
- 4 tablespoons fine almond flour
- Substitute: coconut flour; almond meal; gluten free bread crumbs
- olive oil spray
- Garnish ideas:
- maple syrup (to keep it paleo)
- raw honey or agave
- low-calorie BBQ sauce
- Set oven to 420F (216C).
- Add the raw chicken breast to a food processor and blend until minced, about 1 minute or less. Note: this is a VERY lean recipe so if you overcook it, it will be dry. If you are not as concerned about fat calories, you can do half chicken breast and half chicken thighs, or you can add a tablespoon of olive oil to the mixture.
- Place a raw sweet potato in a microwave safe bowl and add about 4 tablespoons of water. Poke some holes in the sweet potato using a fork (or knife), then cover and microwave for 6 to 8 minutes, or until soft. Slice open the sweet potato and flake out the flesh with a fork/spoon and allow to cool to about room temperature. To speed this along you can add the flesh to a separate bowl/plate and set in the fridge.
- Mix together the chicken, cooled sweet potato and remaining ingredients in a large bowl. If the batter is too lose, simply add tablespoons of almond flour until it thickens up. Alternatively, if it is too thick, add a few tablespoons of water.
- Fire up the waffle iron and spray it with some olive oil and add the batter. Depending on the size of your waffle iron, you may need to do this in batches. Do NOT overstuff the waffle iron. Close and cook for 4 to 6 minutes, or until the edges are golden brown and crispy.
- Place the waffles on a baking sheet lined with parchment (or a baking rack) and bake for 6 to 8 minutes to ensure the inside has fully cooked. Be careful NOT to overcook the waffles – they will be dry if so. To help, I suggest breaking off a corner of the waffle after it comes from the waffle iron to better understand how much more time it may need in the oven. Anywhere from 4 minutes to 8 minutes should be sufficient.
- Garnish and enjoy warm! Individually wrap these and store in the fridge for up to 4 days (or the freezer for about 1 month and defrost in the fridge). Reheat these in the microwave or toaster oven each morning, evening or after a workout.
Ingredients for 1 serving
- 1 large whole wheat tortilla
- Substitute: low-calorie wheat flatbread; pita bread; Ezekiel living bread
- Salad
- 4oz cooked marinated chicken breast, chopped
- 1 1/2 cups chopped lettuce
- 1/2 beefsteak tomato, chopped
- 1/3 cup cucumber, chopped
- 1/2 medium avocado, chopped
- 2 tablespoons plain yogurt
- sea salt & pepper to taste
- Place all the ingredients for the salad in a large bowl and mix together using a spatula.
- Warm the whole wheat tortilla in the microwave for 15 seconds, then place it on a clean surface. This will make the tortilla easy to manage.
- Add the salad to the center of the tortilla, fold in the sides, and from one end of the burrito, begin to roll it closed. Use your hands to pack the salad tightly in as you roll the tortilla.
- Slice it down the middle and enjoy!
I owe this all to you lot. Thank you for supporting me and the FWX team! Jack.
I owe this all to you lot.
Thank you for supporting me and the FWX team!!
Jack.
Posted by Fitness Worx on Monday, 2 July 2018
The FWX Team is proud to bring you something we have been working on now for the last few months.. our brand new package transformation page!!
See first-hand client photos, results and package stats before deciding which package may be just right for you!
The FWX Team is proud to bring you something we have been working on now for the last few months.. our brand new package transformation page!!
See first-hand client photos, results and package stats before deciding which package may be just right for you ????
Click here to visit the page ➡️ www.fitness-worx.com/transformations
Posted by Fitness Worx on Friday, 22 June 2018