Whether it's for breakfast,
lunch or dinner—or anything
in between—you'll want to
 try these deliciously healthy
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Healthy Recipes


FitFamily offers a variety of nutritious and tasty recipes that
will take several factors into consideration including time to
prepare, costs and nutrition value to help with your family
menu planning.  Try these tasty treats tonight!





Tarzan’s Pancakes for One

COMFORT FOOD REMAKE

These moist flapjacks give you a great start to your morning – and there won’t be any leftovers or temptation to eat more than you should. They’re high in protein, use just three ingredients, and produce fluffy, eggy pancakes that are naturally sweetened.


NUTRITIONAL INFORMATION:
PER SERVING

Calories: 228
Total Fat 5.5 g
Satfat 1.8 g
Monofat 1.9 g
Polyfat 1.2 g
Protein 10 g
Carbohydrate  38 g
Fiber 5 g
Cholesterol 5 mg
Sodium 142 mg
Iron 2 mg
Calcium 39 mg
Calcium 48 mg

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INGREDIENTS

1 medium ripe banana
1 large egg, lightly beaten
2 tablespoons whole wheat flour


PREPARATION

1. In a medium bowl, mash banana with a fork until smooth. Add flour and egg and whisk together until well combined.

2. Heat a large non-stick griddle or skillet over medium-high heat. Spoon batter into skillet, making three pancakes.

3. Cook 2 minutes, or until tops are covered with bubbles and the edges look cooked. Carefully flip pancakes and cook 1-2 minutes more or until lightly browned on the bottom.


Serves 1, 3 pancakes each







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Blondie Babies

GERD DIETS

Heartburn-inducing foods include high fats, chocolate, and mint. That means dessert can be a no-no for those who suffer from GERD, or Gastroesophageal Reflux Disease. This blondie is a higher fiber, lower fat treat that saves the day when that sweet tooth acts up. It’s got plenty of flavor, texture and sweetness too – without super-high calories. Try mixing in ½ cup of chopped walnuts or pecans for crunch (these ingredients are not included in the nutritional analysis). Freeze the portions individually so you always have something “safe” when you want dessert.


NUTRITIONAL INFORMATION:
PER SERVING

Calories 98
Total Fat 3.5 g
Satfat 1 g
Monofat 1.2 g
Polyfat 1 g
Protein 1 g
Carbohydrate 16 g
Fiber 1 g
Cholesterol 13 mg
Sodium 136 mg

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Serves 16, one piece each



INGREDIENTS

½ cup unbleached white flour
½ teaspoon baking powder
⅛ teaspoon baking soda
½ teaspoon salt
⅓ cup lower fat margarine with 8 grams fat per tablespoon and no trans fat
¾ cup packed dark brown sugar
1 large egg, higher in omega-3 if available
1 tablespoon vanilla extract


PREPARATION

1. Preheat oven to 350 degrees. Coat a 9-inch nonstick round or square pan with cooking spray.

2. In a large bowl, whisk together the flours, baking powder, baking soda, and salt. Set aside.

3. Melt the margarine in a small, nonstick saucepan over medium heat. Stir in the brown sugar and continue to cook for about a minute until sugar in incorporated into the margarine. Remove from the heat and allow to cool.

4. Place brown sugar mixture, egg and vanilla in a large mixing bowl and use an electric mixer set on medium-low speed to blend the ingredients well. Lower the speed and beat in the flour mixture, a little at a time, until it’s all just blended. Stir in the optional nuts. Spread the mixture in the prepared pan.

5. Bake for 20 - 25 minutes. The longer you bake them the drier they’ll be. Allow to cool in the pan for 10 minutes before cutting them into 16 squares.





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