Tone and Tighten

Real Fitness For Real People

  • Home
  • START HERE!
  • About Jared
    • Meet Jared
    • Contact
    • Privacy Policy
  • Workouts
    • ALL Workouts
    • 30 Minutes Or Less
    • Abs
    • Arms
    • At-Home
    • Beginner
    • Butt
    • Cardio
    • Circuit
    • Core
    • Dance / Zumba
    • Gym
    • HIIT
    • Intermediate
    • Legs
    • Outdoor
    • Running
    • Strength Training
    • Total Body
    • Video
    • Weekly Plans
    • Yoga
  • Healthy Recipes
    • ALL Recipes
    • Breakfast
    • Dinner
    • Drinks
    • Lunch
    • Smoothies
    • Snacks
  • Video Index
  • Store

100% Whole Wheat Banana Bread – No Refined Sugar

July 30, 2020

100% Whole wheat banana bread that is made with healthy ingredients for a delicious tasting bread that is low in sugar and low in fat. This recipe uses no refined sugar- the sweetness comes from the bananas and the honey. It tastes just as good as dessert, plus it’s healthier for you. Banana bread makes a great breakfast or healthy snack. 

100 Whole Wheat Banana Bread on Tone-and-Tighten - no sugar100% Whole Wheat Banana Bread – No Refined Sugar

Keep reading for the recipe.

===========================

Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

===========================

 

There are a lot of whole wheat banana bread recipes out there, but most of them call for at least a cup of sugar, which really doesn’t make them healthy at all!

I love this recipe because it doesn’t have any refined sugar, yet it is still sweet from the bananas and honey. Instead of using lots of oil it also uses bananas, yogurt or applesauce. Banana bread you can actually call “healthy” and feel good about it too.

This banana bread really is better than a slice of cake!  Turns out National Banana Bread Day is a real thing and it’s on February 23rd every year. I know I’ll be observing this food holiday from now on.

Hope you enjoy!

 

How Ripe Should Bananas Be for Banana Bread?

In order to have delicious-tasting banana bread you need to make sure you use the “right” bananas, as they are the main ingredient. The more overripe a banana is, the better your banana bread will taste. Unripe bananas usually aren’t as sweet, soft, or flavorful.

Look for a banana that is soft and black, or at least has streaks of black and brown. Usually these bananas have been left on your kitchen counter a little too long for you to want to eat them plain, They look like they are ready for the garbage (or compost pile). Don’t toss them out- make banana bread. The blacker the banana, the sweeter it is. 

If you only have yellow bananas and plan on making banana bread, let them ripen at room temperature for a few days. It may be tricky to plan the ripe bananas for when you want to use them. You can always freeze ripe bananas so you always have some on hand. If you only have barely-yellow bananas, try increasing the honey/sugar by about 1-2 Tablespoons to help with the lack of sweetness from the bananas. 

HOW TO TELL WHEN BANANA BREAD IS DONE

Banana bread usually takes about 35-60 minutes to bake, depending on the size of the loaf and temperature of the oven. You should start keeping an eye on it for the last 5-10 minutes of expected bake time so that you can make sure it is baked to perfection, not under-cooked, soggy, or burned.

Perfectly baked banana bread comes out of the oven slightly brown with a curved top. It should be moist, not flat and mushy. The center of the loaf is the last part of the banana bread that cooks fully, and sometimes the hardest to know when it is done.

If your banana bread looks done on the outside, insert a toothpick an inch or more into the center of the bread. If it comes out clean, then the banana bread should be done. You can also slightly tap the top of the loaf, if it feels firm then it is done cooking. If there is any moisture or it still appears wet in the center, then cook for 5 more minutes and test again with a clean toothpick.  

Be patient and you will soon be enjoying delicious-tasting homemade banana bread.

HOW LONG SHOULD BANANA BREAD COOL BEFORE EATING?

Once your banana bread has finished baking, take it out of the oven and let it cool in the pan for about 5 minutes. Slowly run a plastic knife around the outside edges of the pan to loosen the loaf. Carefully tip it upside down onto a plate. Cool the bread completely before eating if you don’t want it to crumble and fall apart. If you don’t mind a little more of a mess then dig in! 

I hope you enjoy this recipe. It’s healthy, tasty, simple, and the most satisfying banana bread you’ll find.   

…

Read More »

Leave a Comment
Filed Under: Breakfast, For Kids, Healthy Recipes, Healthy Snack, Made From Scratch, Recipe • Tagged With: banana dessert, best banana bread for kids, bread, dessert, healthy, healthy banana bread, healthy banana recipes, healthy snacks, homemade healthy snacks, low sugar banana bread, no sugar banana bread, snack, whole wheat, whole wheat banana bread

Cookies and Cream Protein Balls Recipe

March 27, 2019

Healthy, delicious, easy, and only takes 5 minutes to make. Make this Cookies and Cream protein balls recipe for a great protein boost after a tough exercise. A great post-workout snack or when you need something healthy on the go. 

 

Cookies and Cream Protein Balls Recipe

 

Keep reading below for the protein ball recipe plus more healthy tips for your protein intake. 

===========================

Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

===========================

If you are anything like me, you are always on the lookout for ways to sneak more protein into your diet. Increasing your protein intake is a good way to feel full longer (and thereby decrease excessive eating/snacking and cravings).  

Your body is also better at utilizing protein as an energy source which results in decreased “storage” (i.e. fat cells and “problem areas”).

I’m always looking for quick, easy, and delicious ways to consume more protein in my day – and this one is absolutely my favorite go-to.

Today I have teamed up with BodyTech and Vitamin Shoppe to bring you these “Cookies And Cream Protein Balls“. They literally take less than 5 minutes to prepare and provide you with 5 grams of protein per ball.

Trust me – this one will become a standard at your house! …

Read More »

Leave a Comment
Filed Under: Desserts, Healthy Recipes, Healthy Snack, Recipe, Snacks, Uncategorized • Tagged With: cookie, delicious, dessert, easy protein ball, easy protein balls, fit, fitness, healthy, healthy protein, healthy protein balls recipe, low fat, protein, protein ball, protein ball recipe, protein balls, snack

Baked Blueberry Oatmeal Protein Cups

January 28, 2019

These Baked Blueberry Oatmeal Protein Cups are perfect for a quick on-the-go breakfast, school lunch, or a filling snack. Make a batch today and freeze the leftovers for healthy lunches all week long.

I love breakfast, but I know that many of you may not feel the same way. Whether you don’t have much time in the mornings or you just aren’t feeling too hungry, I hope that these Baked Oatmeal Cups will change your mind!

These oatmeal cups are made with simple ingredients that you probably have on hand. Don’t have blueberries? Feel free to swap for your favorite berry – strawberries, raspberries, and blackberries would all work great in this recipe!

How to make Blueberry Oatmeal Protein Cups

  • In a bowl, mix together oats, cinnamon, baking powder, salt, skim milk, brown sugar (just a little bit), vanilla, maple syrup, blueberries, and protein powder together in a bowl.
  • Spray a muffin tin with non-stick cooking spray.
  • Scoop about 1/4 cup of the oatmeal mixture into each muffin well. Be sure to mix your mixture between each scoop so that the milk and oatmeal is evenly distributed.
  • Bake for 20 minutes or until done.

How to freeze Blueberry Oatmeal Protein Cups

I love to make a bit batch of these and then freeze them for another day.

To freeze, simply wait for the oatmeal cups to cool down. Scoop cups into a gallon-sized freezer bag in a single layer (I was able to fit about 9 cups into one gallon-sized bag) and stick in the freezer for 2-3 months.

When ready to eat, remove one cup from the bag and microwave for 30-45 seconds or until completely heated through.

I like to add a little bit more milk to my oatmeal cup and break up the oatmeal so that it soaks up the extra milk. It’s delicious!

What protein is used in this recipe?

For this recipe, I used Vanilla Whey Protein Powder. You can find my favorite (Optimum Nutrition Gold Standard Protein) here.

Why is protein important?

Protein is a naturally-occurring organic compound that is essential to the structural components of body tissue, especially muscle and collagen.

In simple terms: protein helps build and repair cells that are damaged and need to be rebuilt/replaced (i.e. after a killer workout! Need a good workout? Try this one!).

Need more reasons why you should have more protein in your diet?

  • Because it is such a great source of branched-chain amino acids (BCAA’s) protein serves to repair body cells, muscles, and bones – especially when taken immediately after a workout.
  • Some studies say that there may be some anti-inflammatory properties in protein which may ameliorate delayed-onset muscle soreness (DOMS) (the whole “2-days-after-my-workout-and-I-can-barely-move” thing!).
  • A little-known benefit of regular protein consumption is that it can actually help you to lose weight! When taken before meals it has been proven to help people drop pounds. But that’s not all – when combined with regular exercise it can actually boost metabolic rate and help you naturally burn more calories each day.

If you want to learn more about protein, you can read all about it here: What is Whey Protein and Why Should I Take It?


Can I make these without protein powder?

I personally have not made these without protein powder, but I think it would be fine if you did. I would probably decrease the milk down to 2 1/3 cups instead of 2 1/2.

===========================

Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

===========================

 

What are the nutrition facts in this recipe?

One batch of this recipe will make 12 cups. Each pancake has 122 calories, 1.1 g of fat, 22.9 g of carbs, and 4.8 g of protein.

I love starting my day with some healthy carbs and a good balance of fats and proteins.

If you are counting macros, this is a great choice for breakfast, lunch, or snack!

Want to know what I eat in a week to lose weight?

Here’s my 4 Week 1500 Calorie Healthy Meal Plan – breakfast, lunch, dinner, and snacks.
Each day is perfectly calculated to 1500 calories by a registered dietitian.
All recipes are family-friendly and budget-friendly – it makes weight loss taste good!

Other protein-packed breakfasts you are going to love:

  • Cinnamon Vanilla Protein Pancakes
  • Chocolate Peanut Butter Banana Protein Smoothie
  • Frozen Healthy Breakfast Burritos
  • Egg White Omelet in a Mug

 

Print
Baked Blueberry Oatmeal Protein Cups
Prep time:  10 mins
Cook time:  20 mins
Total time:  30 mins
Serves: 12
 
Ingredients
  • 4 cups old fashioned oats
  • 1½ teaspoons ground cinnamon
  • 1 teaspoon baking powder
  • ½ teaspoon salt
  • 2½ cups skim milk (or almond milk)
  • ¼ cup brown sugar (or coconut sugar)
  • 2 teaspoons vanilla extract
  • ⅓ cup pure maple syrup
  • 1 cup blueberries (fresh or frozen)
  • ½ cup vanilla protein powder
Instructions
  1. Preheat oven to 375 degrees.
  2. In a large bowl, mix all ingredients together.
  3. Spray a muffin tin with cooking spray and scoop oatmeal mixture in using a large ice cream scoop or a ¼ measuring cup. The mixture will be a little watery, so it’s important to mix well before each scoop to make sure you get an even combination of milk and oats.
  4. Bake oatmeal cups for 20 minutes, or until cooked through.
Nutrition Information
Serving size: 1 Calories: 122 Fat: 1.1 g Saturated fat: 0.2 g Carbohydrates: 22.9 g Sugar: 12.2 g Sodium: 131 mg Fiber: 1.8 g Protein: 4.8 g Cholesterol: 7 mg
3.5.3251

Be sure to not miss another post!
Follow Tone and Tighten on Instagram | Facebook | Pinterest | YouTube

Have you checked out my YouTube channel?

I share healthy tips, recipes, and workouts every week! Check out this video on how to get rid of muscle knots in your neck, back, and shoulders!

 

 

This post may contain affiliate links. Read my disclosure policy here.

 

Leave a Comment
Filed Under: Breakfast, Healthy Recipes, Healthy Snack, Macros, Made From Scratch, Meal Prep, Recipe, Snacks • Tagged With: breakfast, meal, protein, recipe, snack

15 of the BEST High Protein / Low Carb Snacks

January 18, 2019

15 of my favorite high protein and low carb snacks that power me through the day – and still taste delicious!

 

Snacks are a huge part of my diet – especially when cravings hit each afternoon. However, so many snack foods are filled with sugar and carbs, which don’t do much to help you feel full or give you energy.

I have found that if I have a snack that is high in protein and lower in carbs, it helps power me through my day.

Protein helps you to feel more full because it signals the release of appetite-suppressing hormones, helps to slow down your digestion, and helps stabilize your blood sugar levels (which means you won’t get that carb/sugar crash shortly after eating your snack).

I wanted to share with you some protein snacks that I always keep on hand.

If you are trying to get more protein in your diet and less carbs, these are some snack ideas that you are going to want to add to your pantry and fridge!

 

Are you trying to lower your carb intake?

You are going to want to check out my newest cookbook: Low Carb Dinners.

My wife and I put together 40 of our family’s favorite dinners and BONUS – they are all low carb and high protein!

Get your copy of my Low Carb Dinners cookbook here!

Now onto the snacks!

 

…

Read More »

Leave a Comment
Filed Under: Healthy Snack, Low Carb Recipes, Macros, Snacks • Tagged With: healthy, healthy recipe, snack

70 Healthy On The Go Portable Snacks

January 7, 2019

Make your snacks healthy whether you are at school, work, home, or traveling. Spice up your regular boring snacks with this list of 70 healthy snack ideas on-the-go. Healthy snacking made simple with delicious and easy ideas. 


healthy-portable-snack-ideas-tone-tighten

70 Healthy On The Go Portable Snacks

Keep reading for the list of my favorite to-go snacks.

===========================

Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

===========================

I am all about snacking.

There’s something inside my head that makes it nearly impossible to go from one meal all the way to another without getting a case of the munchies.

It’s especially bad when I’m at work; something about running around treating patients all day inevitably leaves me famished.

Today I wanted to share with you 50 of my go-to healthy snacks that I pack regularly to work; they’re perfect for work, school (most go great in lunch boxes), or even just to keep on hand to munch on throughout the day.

Guilt-free snacking? Sign me up. …

Read More »

2 Comments
Filed Under: For Kids, For Moms, Healthy Snack, Uncategorized, Vegetables • Tagged With: after school snacks, best healthy snack ideas, best snacks for kids, food, healthiest snacks for work, healthy, healthy snack, healthy snack food, healthy snacks on the go, home, office, on the go, portable, portable snacks, school, skinny, snack, to-go snacks, travel, treat, work

Next Page »

Hi, I’m Jared

 

I am a Doctor of Physical Therapy who specializes in exercise prescription. I love being active and love seeing my patients become more active and get into shape. I thought that this would be a good place to share my workouts and ideas with others.

Learn more...

  • Facebook
  • Google+
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

 

  • ▼2021
    • ►February (2)
    • ►January (1)
  • ►2020
    • ►October (2)
    • ►September (3)
    • ►August (1)
    • ►July (1)
    • ►June (4)
    • ►May (12)
    • ►April (13)
    • ►March (8)
    • ►February (6)
    • ►January (3)
  • ►2019
    • ►November (1)
    • ►October (2)
    • ►September (1)
    • ►August (3)
    • ►July (3)
    • ►June (3)
    • ►May (6)
    • ►April (11)
    • ►March (17)
    • ►February (16)
    • ►January (19)
  • ►2018
    • ►December (21)
    • ►November (20)
    • ►October (13)
    • ►September (10)
    • ►August (11)
    • ►July (11)
    • ►June (3)
    • ►May (5)
    • ►April (5)
    • ►March (3)
    • ►February (2)
    • ►January (11)
  • ►2017
    • ►December (11)
    • ►November (18)
    • ►October (10)
    • ►September (10)
    • ►August (3)
    • ►July (3)
    • ►June (3)
    • ►May (2)
    • ►April (3)
    • ►March (4)
    • ►February (3)
    • ►January (8)
  • ►2016
    • ►December (5)
    • ►November (11)
    • ►October (9)
    • ►September (7)
    • ►August (7)
    • ►July (13)
    • ►June (15)
    • ►May (16)
    • ►April (15)
    • ►March (14)
    • ►February (18)
    • ►January (21)
  • ►2015
    • ►December (22)
    • ►November (33)
    • ►October (17)
    • ►September (20)
    • ►August (24)
    • ►July (21)
    • ►June (18)
    • ►May (24)
    • ►April (24)
    • ►March (27)
    • ►February (26)
    • ►January (26)
  • ►2014
    • ►December (28)
    • ►November (26)
    • ►October (26)
    • ►September (28)
    • ►August (29)
    • ►July (25)
    • ►June (27)
    • ►May (25)
    • ►April (37)
    • ►March (28)
    • ►February (24)
    • ►January (40)
  • ►2013
    • ►December (30)
    • ►November (27)
    • ►October (16)
    • ►September (16)
    • ►August (20)
    • ►July (21)
    • ►June (2)

Copyright © 2021 · Foodie Pro Theme on Genesis Framework · WordPress · Log in