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How to make healthy meal prep EXPRESS:
If there is one thing we say over and over here at F-Factor it’s that fiber is great for you. It’s the secret to weight loss without hunger and is linked to a plethora of health and lifestyle benefits. But despite those facts, and the fact that we never seem to stop talking about the majestic nutrient, we’re in a fiber deficit in this country. Most of us still just don’t eat enough. While it’s estimated the average American gets a mere 13g of fiber per day—15g at best—we should be attaining closer to 30g!*
The issue is most foods are processed and refined, and we simply don’t eat enough whole foods. But, there are things we can do to up the fiber content of foods we love, like making high fiber substitutions in recipes, and incorporating high fiber ingredients right into the mix. Whole wheat flour or coconut flour can replace white flour in certain baked goods recipes, brown rice contains a smidge more fiber than white rice, and wheat bran can be used as a high-fiber substitute for bread crumbs in dishes like meatloaf and meatballs.
One of the great things about F-Factor 20/20 FIBER/PROTEIN Powders is that they can be used to boost the nutrient density of all kinds of different dishes. One serving is just 140-150 calories (depending on flavor) and packs 20g of both fiber and protein. Nutritionally speaking, you can use it and easily turn a few light ingredients into a whole, balanced meal!
Chocolate and Vanilla 20/20 powders work wonders for sweeter items, and the unflavored varietal allows you to make almost anything, without sacrificing or impacting the flavor you love because it’s virtually flavorless. It essentially takes on the flavor of whatever you are pairing with it. With such distinct flavor profiles, and a bit of creativity, these three powder varieties can really be used to add fiber and protein to almost anything!
Now, some of you may be thinking, that’s cool but who has time to cook like that? Well, that’s the real beauty of this hero ingredient; it’s really easy to use, and use quickly. Let’s face it. Sometimes your day can get so hectic, that spending hours in the kitchen to prep meals that support your intentions to look and feel your best just isn’t possible. But with this ingredient, it doesn’t have to be hours.
To show you how just easy and efficient it can be to up the nutrient density of your fav foods, we took 3 recipes that traditionally lack fiber and protein, and boosted their nutrient density FAST. So these foods become powerhouse versions of themselves. These recipes are simple, delicious, and sure to become staples in your kitchen. Here are 3 EASY recipes that can all be made in 3 minutes, or less:
F-FACTOR 20/20 CREAMY GINGER DRESSING – that can be used as a salad dressing, dip, or sauce!
Traditionally prepared, many dressings, sauces and marinades are devoid of both fiber and protein. In terms of nutrition, they don’t do much to amplify a dish; their addition is merely for flavor, texture and taste. So something like a bowl of lettuce, that may only have a gram or two of fiber, and no protein, while light, and ostensibly good for you, won’t always do much to fill you up and keep you feeling full. And that’s true whether a typical salad dressing is added or not.
However, when you enhance a dressing with 20/20 powder (as described in this recipe) you can turn what what otherwise would be a side salad into a complete meal! You no longer need to add grilled chicken, salmon or tofu to your salad to get protein, because the dressing contains both fiber, and protein. This means night’s where you don’t feel like turning on the stove, or don’t have alternate protein sources on hand, you can create a filling, delicious, nutritionally balanced dinner by chopping up a ton of vegetables (or even opening a bag of salad mix from the grocery store and pouring into a bowl) and then making this salad dressing. Not only is this something that can be made in less than 3 minutes, but it only takes 3 ingredients to make—and one of them is water! It really couldn’t be any easier.
Of course, the use of this dressing need not be limited to topping a salad. Use as a dip with crudité for a fiber-and-protein packed Step 1 approved snack, or a sauce for lean proteins like grilled chicken or shrimp, which on their own would lack fiber.
F-FACTOR 20/20 FLUFFY EGG WHITE OMELETTE WITH CHIVES – with a creaminess and fluffiness that will blow your mind!
The concept behind this recipe—adding Unflavored 20/20 powder to your eggs—is a complete game changer. You see, eggs on their own contain protein: about 7g per whole egg, or 3g a piece if you’re just using the egg whites. Eggs are also super versatile, and overall a great food for you to eat. But what eggs don’t have, inherently, is fiber. So, even though they’re good for you, they would need to be paired with high fiber crackers or toast (both of which would contain additional carbs) to make them into a F-Factor meal. That is, unless you up the fiber content of your eggs by whisking 20/20 powder right in.
By whisking 1 scoop of 20/20 FIBER/PROTEIN powder into the egg whites (3 egg whites), you create a dish that now has 10g fiber, 19g protein and only 5g net carb. So instead of having to pair your eggs with 4 GG crackers (16g fiber, 24g carb) to fill up and stay feeling full, you only need 2. You save 40 calories, and 3g net carb!
The addition of 20/20 FIBER/PROTEIN in this simple recipe doesn’t just make it more nutrient dense though. It also makes for eggs that are fluffy, silky and smooth, with a creaminess similar to what you would expect of traditional French cooking. You see, traditionally in French cooking, heavy cream or whole milk is adding to eggs to lend a level of creaminess to the dish. The protein in 20/20 powder is a whey protein (derived from dairy), so it makes for eggs with a similar creamy texture, but without the carbohydrates of milk, or fat of heavy cream.
Flipping an omelette not your thing? Scrambling the egg whites once in pan works just as well, and the result is just as fluffy, creamy and delicious.
F-FACTOR 20/20 VODKA SAUCE – a rich, creamy sauce that only tastes fattening, and is a favorite among the adults and kids alike.
Like most sauces, traditional vodka sauce is loaded with fat and calories yet barely has a gram or two of fiber or very much protein. This recipe makes a vodka sauce that is so rich and creamy that it tastes fattening, but is far from. Instead, it’s surprisingly low in fat, and packed with fiber and protein that can fill you up and keep you feeling full.
What’s cool about this recipe is you can customize it a bit too. Want it cheesier? Add more parmesan cheese. Like it garlicky? Go heavier on the garlic powder. And if you’re a fan of the heat, make it spicy with chili flakes sprinkled right in. This recipe also specifies Rao’s tomato sauce, but any marinara will work. To keep it light and low carb, look for one with 5g of sugar or less per serving.
The sauce alone takes just a few minutes to make (less than 3!) and can yield up to 6 servings, depending on desired serving size for use. To use it in its most traditional sense, pair with pasta or pasta substitutes like easy-to-make zoodles (which can fit into the 3 min time frame too, just spiralize and steam in microwave), whole wheat pasta, shirataki noodles, or spaghetti squash. Add some fresh basil and parmesan to garnish and voila, a saucy pasta, or “pasta” dish you can really feel good about eating.
It can also be used to top a pizza (keeping a cauliflower crust on hand in the freezer isn’t such a bad idea, huh?), as a dipping sauce, or to boost the nutrient density of steamed veggies (also can be made in microwave while sauce is being prepared), leftover lean proteins like grilled chicken or tofu, or as an ingredient in your favorite ratatouille or shakshouka recipes. The options with this one are vast—and beyond delicious!
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*For those following F-Factor, we recommend making a solid 35g or more your daily fiber goal.