Flourless Thumbprint Breakfast Cookies posted by Brian Brijbag

Flourless Thumbprint Breakfast Cookies posted by Brian Brijbag

Vegan, gluten-free, oil-free, soy-free
Flourless Thumbprint Breakfast Cookies posted by Brian Brijbag
Flourless Thumbprint Breakfast Cookies posted by Brian Brijbag


  • 1 cup mashed ripe banana (2 large)
  • 2 cups rolled oats (use certified gluten-free if necessary)
  • 3 tablespoons ground flax seed
  • 1 teaspoon cinnamon
  • 1/8 teaspoon fine grain sea salt
  • 8 teaspoons jam
  • Peanut butter (or almond or sunflower seed butter), for serving (optional)


  1. Preheat oven to 350F and line a baking sheet with parchment paper.
  2. In a food processor, add the oats and pulse until a coarse meal forms (see picture in blog post).
  3. In a large bowl, mash the banana. Stir in the rest of the ingredients, except the jam and nut butter. The mixture will be very wet and dense.
  4. With a retractable ice cream scoop or a spoon, scoop the dough into 8 mounds. The cookies do not need to be spaced far apart on the baking sheet as they don’t spread out. Press your thumb (or small spoon) into the centre of each cookie to create a well. Fill each well with 1 heaping teaspoon of jam.
  5. Bake cookies at 350F for 11-13 minutes, until the cookies are slightly firm, but soft and doughy in the middle. Transfer cookies to a cooling rack for 10 minutes or so.
  6. If desired, serve cookies with your favourite nut or seed butter. They also taste great with a pat of coconut oil or vegan butter!


Brian Brijbag‘s Main Page
Brian Brijbag‘s Resume
Brian Brijbag‘s Southern Chivalry
Brian Brijbag‘s Photo Essay
Brian Brijbag‘s Fitness Page
Brian Brijbag‘s Anthro Page

Contact Brian Brijbag


Banana Berry Oat Bars posted by Brian Brijbag

Banana Berry Oat Bars

Banana Berry Oat Bars Picture by Brian Brijbag
Banana Berry Oat Bars Picture by Brian Brijbag


for strawberry topping

  • 2 cups(330 grams) finely minced fresh or frozen strawberries
  • 1 tablespoon honey
  • 1/4 medium lemon, juiced

for banana oat bars

  • 2 cups (162 grams) uncooked rolled oats, divided (certified gluten-free if necessary)
  • 1 teaspoon baking powder
  • 2 teaspoons cinnamon
  • 2 medium (262 grams) ripe bananas, mashed (about 1 cup)
  • 2 teaspoons vanilla extract
  • 2 tablespoons honey, divided


Preheat oven to 375 degrees F.

Combine strawberries with 1 tablespoon honey and lemon juice (note: if using frozen strawberries, thaw first). Toss with a spoon until well combined. Set mixture aside to chill in the refrigerator for at least 20 minutes.

In a food processor, process 1 cup rolled oats until it reaches a flour consistency and transfer to a large mixing bowl. Add the remaining 1 cup rolled oats, baking powder, cinnamon, mashed banana, vanilla extract and ramining 1 tablespoon honey. Stir with a spoon until well combined.

Line an 8-inch by 8-inch baking dish with parchment paper. Transfer one-half to two-thirds of oat mixture into the baking dish and press into dish with a spatula.

Strain liquid from strawberry mixture and spread berries in a single layer over the oats in the baking dish. Crumble remaining oat mixture on top of the strawberry layer.

Bake the bars for 30-35 minutes or until the top is golden brown. Remove and cool before cutting into bars.

BUDGET TIP: Fresh berries too expensive? Buy a jar of low- or no-sugar jam at your local supermarket and use it in place of the strawberry topping.

Nutrition Information

Serves: 4 | Serving Size: 4 small bars (2-inch by 2-inch bar)

Per serving: Calories: 296; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 641mg; Carbohydrate: 62g; Dietary Fiber: 8g; Sugar: 27g; Protein: 8g

Nutrition Bonus: Potassium: 355mg; Iron: 3%; Vitamin A: 1%; Vitamin C: 80%; Calcium: 2%

Energizing Tips (optional)

  • Spread the bars with 1 tablespoons of nut butter to up calories, protein and fat. (Per serving: Calories: 401; Fat: 12g; Carbohydrate: 65g; Dietary Fiber: 9g; Sugar: 28g; Protein: 12g)
  • Enjoy your bars with 1 cup of reduced-fat milk to increase calories and protein.(Per serving: Calories: 418; Fat: 8g; Carbohydrate: 73g; Dietary Fiber: 8g; Sugar: 39g; Protein: 16g)


Brian Brijbag‘s Main Page
Brian Brijbag‘s Resume
Brian Brijbag‘s Southern Chivalry
Brian Brijbag‘s Photo Essay
Brian Brijbag‘s Fitness Page
Brian Brijbag‘s Anthro Page

Contact Brian Brijbag

Chia Oatmeal Breakfast Cookies posted by Brian Brijbag

Chia Oatmeal Breakfast Cookies posted by Brian Brijbag

Chia Oatmeal Breakfast Cookies posted by Brian Brijbag
This is a recipe for a healthy breakfast option posted by Brian Brijbag. These Chia Oatmeal Breakfast Cookies taste great and will help you feel great too!


  • 1½ tablespoons Chia seeds
  • ¼ cup unsweetened vanilla almond milk
  • 2 ripe bananas, mashed
  • ¾ cup old fashioned oats (gluten-free if necessary)
  • ¼ cup unsweetened shredded coconut
  • ¼ cup chopped dates
  • ¼ cup dark chocolate chunks or carob chips (gluten-free if necessary)
  • 1 Tablespoon creamy almond butter (with salt)
  • large pinch of cinnamon


Preheat oven to 350F.

In a small bowl, stir together the chia seeds and almond milk and let the mixture sit for about 10 minutes, or until the chia seeds have created a nice gel-like consistency.

Pour the chia seed gel into a medium sized mixing bowl and add in the mashed bananas, oats, coconut, almond butter and cinnamon until well combined. Gently stir in the dates and chocolate chunks.

Scoop out a generous tablespoon of dough onto a baking stone or a greased cookie sheet and use a fork to press the dough down a little to make more of a cookie shape. You should get about 15 cookies.

Place in oven and bake for 17-20 minutes, or until the bottom of the cookies have browned a bit.

Take them out, let cool and enjoy.

Note: Many dark chocolate chips are gluten-free however ingredients can vary by brand. It’s best to look at packaging before purchasing if you have a gluten sensitivity.

Nutrition Information

Serves: 15  |  Serving Size: 1 cookie

Per serving: Calories: 77; Total Fat: 3g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 5mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 5g; Protein: 1g

Nutrition Bonus: Potassium: 83mg; Vitamin A: 0%: Vitamin C: 2%; Iron: 3%; Calcium: 2%


Brian Brijbag‘s Main Page
Brian Brijbag‘s Resume
Brian Brijbag‘s Southern Chivalry
Brian Brijbag‘s Photo Essay
Brian Brijbag‘s Fitness Page
Brian Brijbag‘s Anthro Page

Contact Brian Brijbag

Homemade Almond Milk by Brian Brijbag

Homemade Almond Milk by Brian Brijbag

Homemade Almond Milk by Brian Brijbag
This is a picture from a Homemade Almond Milk recipe by Brian Brijbag.

Prep time:  24 hours

Total time:  24 hours

Serves: 4 cups


  • 1 cup raw almonds
  • 4 cups filtered water
  • 1 teaspoon vanilla extract, optional (skip if you’re doing a Whole30 or use 1 teaspoon vanilla powder)


  • Place 1 cup of raw almonds in a bowl or Mason jar and cover with water. Soak for 24 hours in the refrigerator. I drain the water off and start fresh for making the milk itself.
  • In a powerful blender—Vitamix or similar‚combine soaked almonds and 4 cups of filtered water. Blitz for 1-2 minutes or until the nuts are completely broken down.
  • Strain the nut milk through several layers of cheesecloth or a nut milk bag. Squeeze out the excess moisture from the ground up almonds.
  • Stir in the vanilla extract, if desired.
  • Keep in a tightly covered container. Stays fresh for about 3 days.


*Bonus: you can dry the nut remnants in a very low oven (200°F) to make almond flour.


Brian Brijbag‘s Main Page
Brian Brijbag‘s Resume
Brian Brijbag‘s Southern Chivalry
Brian Brijbag‘s Photo Essay
Brian Brijbag‘s Fitness Page
Brian Brijbag‘s Anthro Page

Contact Brian Brijbag


Brian Brijbag's Weight Loss Lemon Detox
Lose Weight! Feel Better! Have More Energy! Be Healthy!
by Brian Brijbag
1 gallon of water
(spring, distilled or filtered)
1 whole organic lemon, sliced and seeds
½ cucumber sliced
10 mint leaves, organic if possible
1. Wash and dry the lemon.
2. Slice and remove seeds
3. Fill pitcher with 1 gallon of distilled or spring water
4. Add lemons
5. Add cucumbers
6. Add mint
7. Refrigerate for 12 hours and enjoy

Apple Cider Floats – Perfect Fall Treat! Brian Brijbag

Apple Cider Floats
Brian Brijbag Apple Cider Recipe
Apple Cider recipe presented by Brian Brijbag
 These may not be the healthiest, but it is Fall so spoil yourself!


  • Apple cider
  • Ice cream (can also use dairy free ice cream)
  • Caramel ice cream topping (can use dairy free caramel sauce)
  • Cinnamon


  1. In a glass add two scoops of ice cream. Then drizzle a spoonful of caramel ice cream topping on top of the ice cream. Also add a pinch of cinnamon on top.
  2. Pour in the apple cider until the ice cream is covered. Then add another scoop of ice cream on top. Drizzle another spoonful of caramel on top and add another pinch of cinnamon on top of that.
  3. Serve cold with a spoon or straw.


Brian Brijbag‘s Main Page
Brian Brijbag‘s Resume
Brian Brijbag‘s Southern Chivalry
Brian Brijbag‘s Photo Essay
Brian Brijbag‘s Fitness Page
Brian Brijbag‘s Anthro Page

Contact Brian Brijbag

3 Stupid Things You Do at the Gym (Brian Brijbag Reposting)

“I usually reserve the word “stupid” for things like wrestling an adult grizzly bear or sticking your finger in an electrical socket. But, unfortunately, there are lots of stupid things happening at gyms across America, too.

Now, I don’t like to pass judgment on gym goers. They’re doing something other than sitting on their butts and watching television—and being active should be commended. But I also want you to have a safe and effective workout, so I’m here to help foolproof your workout. Keep reading for three “stupid” things you might be doing at the gym, and the best ways to fix them.”

… full post here:


brian brijbag picture of a man doing a bicep curl
brian brijbag bicep curl photo

15 Healthier Fast-Food Meals Under 500 Calories (Posted by Brian Brijbag)

Healthiest Fast Food Brian Brijbag
Healthiest Fast Food header picture posted by Brian Brijbag

“If you are working on your fitness and nutrition, it can be a challenge to eat healthy when dining out at a fast-food restaurant. To help, we’ve taken out the guesswork for you and put together this list of the 15 healthiest picks at 5 common fast-food chains.

Restaurant: McDonald’s

1. Healthiest pick: Premium Asian Salad with Grilled Chicken

Why it made the cut: This salad is stacked with real grilled chicken breast that boasts of no preservatives. We love the variety of greens in this salad—baby kale, spinach and romaine—along with a veggie blend of snow peas, bell peppers and edamame. Hello veggies!

Stats (without dressing): 270 calories, 9g fat, 18g carbohydrates, 5g fiber, 32g protein

Dietitian’s tips: The salad comes with a packet of low-fat sesame ginger dressing that clocks up an additional 80 calories and 14 grams of sugar! Slash your added sugar intake by choosing the low-fat balsamic vinaigrette for 35 calories and 5 grams of sugar per packet.

Close contenders:

2. Egg White Delight
If you’re in a hurry and need a quick breakfast, the Egg White Delight is an egg-cellent stand-in for your traditional egg breakfast. It packs a decent amount of protein from the egg whites, Canadian bacon and cheddar cheese. Order a small nonfat latte to go with it for an additional 100 calories and a whopping 10 grams of protein!

Stats: 250 calories, 8g fat, 30g carbohydrates, 4g fiber, 18g protein

3. Artisan Grilled Chicken Sandwich
While the buns are not 100% whole-grain, if you’re craving something carbo-licious, this sandwich will surely satisfy for under 400 calories. Just skip the fries and soda, of course.

Stats: 360 calories, 6g fat, 43g carbohydrates, 3g fiber, 33g protein

Restaurant: Burger King

1. Healthiest pick: Chicken Caesar Garden Fresh Salad with Grilled Chicken and Citrus Caesar Vinaigrette

Why it made the cut: Caesar salad can make a satisfying meal, especially with a generous serving of grilled chicken like in this one at BK. BK’s version sticks to the basics—chicken, tomatoes, croutons and Parmesan cheese, all served on a bed of romaine lettuce.

Stats: 450 calories, 27g fat, 20g carbohydrates, 3g fiber, 35g protein

Dietitian’s tips: If you need a bit less to meet your goals, skip the croutons or go halfsies on the dressing to slash the calories.

Close contenders:

2. BK Veggie Burger (Without Mayo)
Vegetarians, rejoice: This sandwich makes it easy to meet your protein needs when fast food is the ticket. This burger serves up a MorningStar Farms veggie patty with lettuce, tomatoes, onions and pickles on a toasted sesame seed bun. Ditch the mayo to shave 80 calories and 9 grams of fat from the original.

Stats (without mayo): 310 calories, 7g fat, 42g carbohydrates, 6g fiber, 22g protein

3. Grilled Chicken Sandwich (Without Mayo)
While a brioche-style bun isn’t the most wholesome choice, this grilled chicken sandwich is a healthier alternative to your typical greasy burger and fries.

Stats (without mayonnaise): 350 calories, 9g fat, 40g carbohydrates, 2g fiber, 26g protein

Restaurant: Chick-fil-A

1. Healthiest pick: Grilled Market Salad

Why it made the cut: When you need a fast-food fix and you’re trying to eat healthy, a salad is an easy standby because at least you’re getting your veggies and minimizing processed grains. With Chick-fil-A’s Grilled Market Salad, you get 2 servings of veggies and 1 serving of fruit in addition to lean grilled chicken breast.

Stats: 200 calories, 5g fat, 17g carbohydrates, 4g fiber, 23g protein

Dietitian’s tips: Holy toppings! This salad comes with granola, nuts and apple cider vinaigrette on the side. To shave over 100 additional calories, choose the reduced-fat berry balsamic vinaigrette instead and the whole meal will dial in at 310 calories!

Close contenders:

2. Grilled Chicken Cool Wrap (Without Dressing)
This high-fiber wrap is a great source of protein but contains a sneaky calorie bomb if you add the avocado lime dressing that it’s served with. If you’re feeling saucy, choose the light Italian dressing instead to save nearly 300 calories and 30g of fat!

Stats (without dressing): 340 calories, 13g fat, 30g carbohydrates, 15g fiber, 36g protein

3. Grilled Chicken Sandwich: This pick is low-calorie and high-protein, and we love the juicy tomato slices, green-leaf lettuce and multi-grain bun. Just be sure to pass on the Honey-Roasted BBQ Sauce that’s served with it to slash unnecessary calories and added sugar.

Stats: 320 calories, 5g fat, 40g carbohydrates, 3g fiber, 30g protein

Restaurant: Taco Bell

1. Healthiest pick: Chicken Cantina Power Bowl

Why it made the cut: The Chicken (or Steak) Cantina Power Bowl is a great option for lunch or dinner on the go. The downside is that it is served over a bed of white rice (boo …). Luckily, it has some satisfying and nutritious layers, such as the black beans, chicken, lettuce, guacamole, pico de gallo, sour cream, cheddar cheese and avocado ranch dressing.

Stats: 490 calories, 20g fat, 49g carbohydrates, 7g fiber, 29g protein

Dietitian’s tips: Clocking in at 490 calories and 20g of fat, this meal is on the higher side for calories and fat from our top picks. Ask that they hold the cheese and sour cream and serve the avocado ranch dressing on the side to cut back on calories and fat.

Close contenders:

2. Chicken Fresco Burrito Supreme
If you’re craving a burrito, try this Fresco option that doesn’t add cheese. One drawback is that it’s made with enriched rather than whole grains.

Stats: 310 calories, 7g fat, 42g carbohydrates, 6g fiber, 22g protein

3. 2 Steak Fresco Soft Tacos with a Side of Black Beans
By ordering these soft tacos with a side of black beans, you can up the protein and fiber without adding a lot of extra fat.

Stats: 380 calories, 9.5g fat, 44g carbohydrates, 9g fiber, 28g protein

Restaurant: Steak ’n Shake

1. Healthiest pick: Grilled Chicken Salad with Zesty Italian Dressing

Why it made the cut: We’re impressed by the variety of toppings on this salad because simply placing lettuce and tomato into a bowl does not a salad make! Steak ’n Shake’s version tops off with a colorful array of chicken, carrots, red cabbage, shredded cheese and croutons.

Stats: 350 calories, 18g fat, 32g carbohydrates, 3g fiber, 26g protein

Dietitian’s tips: You’ve got your choice of dressings, and we recommend the Zesty Italian. It’s got the right amount of calories and fat to keep you on target toward reaching your fitness goals, as long as you’re not tempted by the milk shakes, of course.

Close contenders:

2. Turkey Club
Oven-roasted turkey breast, bacon, lettuce, tomato and mayo are served between two slices of Texas toast. Go topless to save calories by ditching one slice of toast. Pass on the side of fries and sub in a side salad instead.

Stats (original sandwich): 420 calories, 16g fat, 45g carbohydrates, 2g fiber, 24g protein

3. Cup of Chili
It’s a great option for the colder months. Skip the mountain of cheese that comes with the Deluxe Chili to avoid tacking on an additional 170 calories and 13g of fat.

Stats: 440 calories, 24g fat, 38g carbohydrates, 10g fiber, 20g protein”

Originally posted at https://blog.myfitnesspal.com

Posted here by Brian Brijbag