Academy of Martial Arts Milton

Check Out These Punch-Power Protein Pancakes!

These pancakes are full of protein and perfect for a power-packed breakfast or post-workout meal.

Serving size: 1
Calories per serving: ~350
Protein per serving: ~18g
Carbs per serving: ~60g
Fats per serving: ~7g

Ingredients:

1/2 cup of oats
1 ripe banana
2 eggs
1/2 teaspoon of baking powder
1/2 teaspoon of vanilla extract
1/2 cup of Greek yogurt

Instructions:

1. In a blender, combine the oats, banana, eggs, baking powder, and vanilla extract to make the pancake batter.

2. Heat a non-stick pan over medium heat.

3. Pour the batter onto the pan and cook until bubbles form on the surface, then flip and cook the other side.

4. Serve the pancakes with a dollop of Greek yogurt on top.

Chicken and Vegetable Stir-Fry

Ingredients:

• 1 pound of boneless, skinless chicken breasts, cut into thin strips
• 2 tablespoons of low-sodium soy sauce
• 1 tablespoon of cornstarch
• 1/4 teaspoon of black pepper
• 2 tablespoons of vegetable oil
• 2 cups of broccoli florets
• 1 cup of sliced carrots
• 1/4 cup of water
• 2 teaspoons of minced garlic
• 2 teaspoons of grated ginger
• 2 tablespoons of honey
• 2 teaspoons of sesame seeds
• Cooked brown rice or quinoa for serving

🔴 Steps:

1️⃣ In a medium bowl, toss the chicken with 1 tbsp of soy sauce, cornstarch, and pepper.

2️⃣ Set aside for 10 minutes to marinate.

3️⃣ In a large skillet over high heat, heat 1 tablespoon of oil. Add the chicken and cook, stirring occasionally, for about 15 minutes or until golden and cooked through. Transfer to a plate and keep warm.

4️⃣ In the same skillet over medium-high heat, heat the remaining oil. Add the broccoli, carrots, water, garlic, and ginger. Cook, stirring occasionally, for about 10 minutes or until the vegetables are crisp-tender.

5️⃣ In a small bowl, whisk together the remaining soy sauce, honey, and sesame seeds. Add to the skillet and bring to a boil. Reduce the heat and simmer for about 5 minutes or until the sauce is slightly thickened.

6️⃣ Return the chicken to the skillet and toss to coat with the sauce. Serve over rice or quinoa, if desired.

Fitness Tip Friday: 🍍💪 Sip on some delicious pineapple juice regularly to reap multiple benefits! It can improve your skin by killing acne-causing bacteria, aid digestion, and boost your immunity! Cheers to a healthy lifestyle! 🥤✨

https://bit.ly/3kZLtUl

Greek Yogurt and Berry Parfait

🔴 Ingredients:
• 2 cups Greek yogurt
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• ½ cup granola
• Honey, for drizzling
• Mint leaves, for garnish

🔴 Instructions:
1️⃣ In a glass or bowl, layer Greek yogurt and mixed berries.
2️⃣ Top with granola and a drizzle of honey.
3️⃣ Garnish with mint leaves.

Ready to take your abdominal workout to the next level? 🏋️‍♀️💪 Check out this tip!

When doing crunches, make sure to EXHALE at the top of the movement. This simple trick forces your abs to work harder, helping you get that toned belly faster!

Remember, it's not just about the crunches, but HOW you do them. Breathe right, and see the difference! 💨🔥

Have you tried this technique yet? Let us know in the comments below!