A Glimpse into History

Bazlama’s roots trace back to the Anatolian region of Turkey, where it has been a beloved part of the local diet for generations. Traditionally baked on a hot griddle, this flatbread was often enjoyed fresh and warm, straight from the fire. Its popularity spread throughout the Middle East and Mediterranean, where variations of Bazlama can be found in many cultures. The simplicity of its ingredients and the ease of preparation made it a household favorite, and today, it continues to be a symbol of comfort and tradition.

Key Ingredients for a Modern Twist

While traditional Bazlama recipes typically use wheat flour, our modern version incorporates some unique ingredients to enhance flavor and nutrition. Here’s what you’ll need to make a batch of this irresistible flatbread:

• Filtered Water (400g): Ensures a clean and pure base for the dough.
• Baking Powder (15g) and Baking Soda (7g): Provide the necessary leavening for a light and fluffy texture.
• Coconut Sugar (26g): Adds a subtle sweetness and a hint of caramel flavor.
• Almond Yogurt (275g): A dairy-free alternative that adds creaminess and moisture.
• Extra Virgin Olive Oil (52g): Enhances the richness and gives a silky texture.
• Salt (15g): Balances the flavors.
• Garbanzo Flour (1100g): A gluten-free option that offers a nutty taste and a dense, satisfying bite.
• Chopped Parsley (25g): Fresh and vibrant, it adds a burst of color and flavor.
• Dried Oregano (15g): A classic herb that provides an aromatic touch.
• Urfa Fiber (15g): Adds a smoky, slightly spicy note that makes the flatbread unique.

Versatile Use Cases

Bazlama flatbread is incredibly versatile and can be used in numerous ways to elevate your meals:

1. Traditional Enjoyment: Serve it warm with a pat of butter or a drizzle of olive oil for a simple yet satisfying snack.
2. Sandwich Wrap: Use Bazlama as a wrap for your favorite fillings, from grilled vegetables and hummus to succulent kebabs and tzatziki.
3. Pizza Base: Top the flatbread with tomato sauce, cheese, and your favorite toppings, then bake for a quick and delicious pizza.
4. Side Dish: Pair it with soups, stews, or salads to add a hearty component to your meal.
5. Breakfast Delight: Spread with almond butter and honey or avocado and eggs for a nutritious start to your day.

Recipe: How to Make Bazlama Flatbread

Now that you’re familiar with the history, ingredients, and uses of Bazlama, let’s dive into the recipe.

Ingredients:

• 400g Filtered Water
• 15g Baking Powder
• 7g Baking Soda
• 26g Coconut Sugar
• 275g Almond Yogurt
• 52g Extra Virgin Olive Oil
• 15g Salt
• 1100g Garbanzo Flour
• 25g Chopped Parsley
• 15g Dried Oregano
• 15g Urfa Fiber

Instructions:

• In a large mixing bowl, combine the garbanzo flour, baking powder, baking soda, coconut sugar, salt, dried oregano, and urfa fiber. Mix well.
• Add the almond yogurt, extra virgin olive oil, and filtered water to the dry ingredients. Mix until a dough forms.
• Fold in the chopped parsley, ensuring it is evenly distributed throughout the dough.
• Knead the dough on a floured surface for about 5-7 minutes until it is smooth and elastic.
• Divide the dough into equal portions and shape them into balls. Flatten each ball into a disc about 1/2 inch thick.

• Heat a griddle or non-stick pan over medium heat. Cook each flatbread for about 2-3 minutes on each side until golden brown and puffed up.
• Serve warm and enjoy!

The Last Bite…

Bazlama flatbread is more than just bread; it’s a culinary journey that connects us to the rich traditions of Turkish cuisine. With its soft texture, delightful flavor, and endless versatility, Bazlama is sure to become a favorite in your kitchen. Try out our modern twist on this classic recipe, and let the flavors transport you to the heart of Anatolia. Ready to take your healthy home cooking to the next level? Join our Culinary Fit program, where my team and I guide you in mastering techniques like perfecting meat cuts, crafting nutritious sauces, and creating delicious dishes just like this one. Let’s make your kitchen the heart of health!

Ryan Orlando,
Head Chef
Premier Fitness Camp

The post How To Make A Delicious Bazlama Flatbread appeared first on Premier Fitness Camp.

Food waste poses a significant challenge in both the food industry and our households, contributing greatly to greenhouse gas emissions and resource depletion. While global cities implement composting programs to address this issue, we also have a responsibility to minimize waste. A practical starting point is our own kitchens! One effective approach to minimize food waste is to creatively repurpose vegetable scraps, reducing our environmental impact while maximizing utility.

By repurposing vegetable scraps, we not only reduce our carbon footprint and conserve resources but also unleash culinary creativity. This post introduces a simple method for transforming scraps into a versatile product: Veggie Powder! While making savory stock from vegetable scraps is common, we’re taking a different approach today. Let’s explore how to infuse your meals with flavor and healthy nutrients in a unique way.

Now, let’s transform vegetable scraps into a flavorful powder!

Instructions:

1. First, gather vegetable scraps over 2-3 days, ensuring a diverse mix of vegetables.
2. Place the scraps in a pot and cover with water, bringing it to a boil.
3. Then, reduce heat to a simmer and let it cook for 2 hours.
4. Allow the stock to cool, then transfer it to a container and refrigerate overnight.
5. Strain the stock, reserving the vegetables.
6. Next, spread the vegetables on a sheet tray and dehydrate in the oven at 200 degrees for 2 hours.
7. Turn off the heat and leave the vegetables in the oven overnight.
8. Once dehydrated, blend the vegetables into a fine powder.
9. Store the vegetable powder in an airtight container for future use.
10. Finally, dust this powder on proteins, stews, and more!

Storage and Usage Tips

Store the vegetable stock and powder in the refrigerator or freezer to extend their shelf life. Use the vegetable stock as a base for soups, stews, or sauces, and incorporate the vegetable powder into seasoning blends, dips, or dressings.

The Bottom Line

By using our vegetable scraps to make stock and powder, we can take a proactive approach to minimizing food waste in our homes. This simple yet effective method not only helps reduce waste but also adds flavor and nutrition to dishes. Here at Premier Fitness Camp, we continuing to progress toward zero waste. This is an invitation to do your part to minimize food waste and contribute to a more sustainable future. 

Ryan Orlando,
Executive Chef
Premier Fitness Camp

The post Creative Ways To Minimize Food Waste appeared first on Premier Fitness Camp.

What is Clean Eating?

So, what is eating clean? Because clean eating is not a federally regulated term, you may receive different interpretations of an answer based on who you ask. Generally speaking, eating clean refers to consuming foods as close to their natural state as possible. This sometimes means eating organic food containing few chemical additives and preservatives.

Clean eating to lose weight also nourishes the body with nutrient-dense foods, filling it with plenty of vitamins and minerals you need to be healthy. Including these healthy foods improves heart and brain health, helps your body maintain a healthy weight, and increases energy levels. People who eat clean often report having increased satiety, more energy, clearer skin, less inflammation, and a healthy digestive system, to name a few.

Clean Foods You Should Know About

If you’re wondering how to start eating healthy, here are a list of foods you can include for weight loss nutrition:

• Vegetables

  Out of all the best clean eating tips, the most important thing is to eat plenty of vegetables throughout the day. Broccoli, cabbage, brussels sprouts, cauliflower, lettuce, peppers, onions, tomatoes, corn, carrots, avocados, and mushrooms are just a few vegetables to include.

• Fruits

  Fruits are full of fiber and contain plenty of vitamins and minerals to keep you healthy. While there are plenty of fruits you can include in your diet, some to consider are strawberries, oranges, blueberries, bananas, apples, pineapple, mangoes, and raspberries.

• Lean meats and other protein sources

  Lean meats, eggs, and legumes are important protein sources in a clean-eating diet. Avoid eating processed meat products like hot dogs, pepperoni, bologna, and salami. Instead, aim for eating grass-fed beef, chicken, sustainably caught fish, dried beans, lentils, plain nut butter, and unflavored nuts.

• Whole grains

  Whole grains are essential to a clean eating diet because they contain plenty of much-needed vitamins, minerals, and fiber. Some whole grains you can eat include quinoa, brown rice, oats, whole-wheat pasta, air-popped popcorn, bulgar, barley, buckwheat, and millet.

• Dairy products

  Dairy products include calcium, which is important for bone health, and protein, which can help stabilize blood sugar. Greek yogurt, milk, cheese, kefir, and cottage cheese are just a few examples of what you can include in your diet.

A Few Clean Eating Tips

While it can seem overwhelming, starting a weight loss nutrition journey can be simple. Start with a few simple steps to reach your goal. If you’d like to eat clean and begin a healthy diet, start with these tips:

• Start cooking

  Start making simple, healthy foods at home instead of relying on convenient or fast foods. Prioritize preparing fresh, healthy food for yourself as often as possible.

• Cut out sugar

  While many people know to avoid excessive desserts on a diet, some may not know that sugar is a common additive in many processed foods. Get used to reading the labels on any foods you buy, and aim to buy those without added sugar.

• Eat Local

  The fresher the food, the better! Head to a local farmers market to stock up on fresh fruits and veggies. Eating local not only ensures healthier food for you, but it’s also better for the environment.

• Drink plenty of water

  There can be plenty of unnecessary sugar and calories in drinks. Shoot for drinking water throughout the day. Not only does it help you feel less tired, but it can help you curb hunger and keep you hydrated.

• Avoid refined carbs

  You’re missing out on vitamins, minerals, and beneficial fiber when you eat refined carbs such as pasta, rice, and white bread. Studies consistently demonstrate that diets in whole grains lower your risk of developing colon cancer, heart disease, and type 2 diabetes.

• Meal prep

  Not everyone has time to cook every meal. For many people, meal prep is a game changer in eating healthy. Simply pick one or two days throughout the week to cook meals for yourself and store them in the fridge or freezer.

Take a Step Further: Accelerate Your Clean Eating Journey

While clean eating is essential to healthy weight loss nutrition, it’s only part of the picture. If you need more help reaching your goal, consider joining the award-winning weight loss retreat at Premier Fitness Camp. Our comprehensive approach to a healthy lifestyle is clinically proven to deliver long-term results and help you learn healthy eating habits. Request rates and learn more about how our luxury weight loss retreat can transform your health today!

The post What Does Clean Eating Look Like? appeared first on Premier Fitness Camp.

Sticking to a personal wellness plan can be a real challenge, but it’s essential for achieving your health and fitness goals. Let’s dive into three lesser-known keys that go beyond the usual tips and can help make your plan not only solid but also irresistible. Think of these as the secret sauce for your wellness journey, focusing on character, identity, and purpose.

Shape Your Wellness Identity

Your wellness journey should be more than just a to-do list. It’s a voyage of self-discovery. Think of it as an opportunity to create a new you. A “wellness you” that embodies qualities like discipline, determination, and resilience. As you embark on this journey, ask yourself, “Who am I becoming?” Embrace your plan as a path to molding the kind of person you’re proud to be.

When your wellness journey is an integral part of your identity, it’s easier to stay committed. You’re not just following a plan; you’re crafting a character that reflects the values and principles you hold dear.

Find Your Wellness Purpose

Beyond shedding pounds or hitting fitness milestones, dig deeper to uncover your unique purpose in wellness. Ask yourself why this journey matters to you. Is it about setting an example for your kids? Is it to reclaim your health so you can pursue your life’s passions? Your wellness purpose should tap into your core values and go beyond the superficial.

Identifying your “why” can serve as a powerful motivator, especially when things get tough. It grounds your wellness plan in a larger context, reminding you why you started this journey in the first place.

Embrace Resilience and Adaptability

Resilience is an often-overlooked key to a successful wellness plan. It’s easy to develop an ‘If it doesn’t feel good, it isn’t good’ mindset. Know that there will be bumps in the road—challenges, setbacks, and plateaus are all part of the journey. Instead of seeing them as failures, view them as opportunities for growth.

Cultivate your adaptability and resilience. Understand that life will throw curveballs, and your plan will need to evolve along with it. The ability to bounce back from setbacks and adjust your approach is a hallmark of successful individuals.

The Bottom Line

When it comes to sticking to the plan for your personal wellness goals, remember that the true key to success is hidden within the depths of your character, your sense of identity, and your unwavering purpose. These lesser-spoken-of factors, combined with a flexible yet focused plan and a trusted support system, can make all the difference. So, as you embark on your wellness journey, equip yourself not only with a plan but with the strength of character, the clarity of purpose, and the resilience of spirit. When life attempts to pull you away, these qualities will be your glue, keeping you firmly on the path to success.

While planning and sticking to your plan are fundamental to reaching your weight loss goals, it’s important to remember they’re just part of the whole picture. If you’re looking for comprehensive support and a program that really works, I invite you to check out Premier Fitness Camp’s award-winning weight loss retreat. Our approach to a healthy lifestyle isn’t just about quick fixes; it’s backed by clinical results and will help you develop the long-term habits you need to stay on track. Feel free to reach out to us to learn about our rates and how our health resort can make a real difference in your health and wellness journey today.

Cedric Mclean,
PFC Wellness Writer

The post Is Your Wellness Plan Sticky? appeared first on Premier Fitness Camp.

Complete Any Necessary Paperwork or Physician Visits

You must complete a few simple steps before your journey begins at Premier Fitness Camp. First, all the necessary paperwork for your visit must be completed. Please thoroughly review it and determine if any physician visits are needed for your stay. Because our camp offers many different programs, the requirements you must complete before coming can vary. If you have any questions regarding the fulfillment of your paperwork, our staff is happy to help.

Pack Early

It’s always best to be prepared, so we recommend getting a head start on your packing. Instead of waiting until the last minute to begin packing, beginning this process early will help you stay prepared, ensure that you bring everything you need, and help you feel more mentally prepared for your stay. We recommend starting to pack about two weeks early, taking the time to think about everything you might need and what you can leave at home. If you need help deciding what to pack, ask our friendly team!

Start Making Healthy Habits Now

Once you arrive at Premier Fitness Camp, we’ll teach you all the health and lifestyle changes you need to succeed. While your journey might start on our campus, preparing before you arrive always helps. Making simple changes can go a long way toward progressing here on campus.

Meal Plan Ahead

With a little bit of work, your journey toward health can begin at home. While you won’t have to worry about preparing any of the meals you eat at Premier Fitness Camp, meal prepping for weight loss can begin before you arrive. Planning meals, preparing meals, and being more aware of your daily eating habits will help you mentally prepare for the transition of your arrival.

Get Active

We’ve got a lot to teach you at Premier Fitness Camp, including the best ways to move your body and help you feel your best. Why not get a head start at home? Try to get up and moving at least once a day, whether it’s a full-blown workout in a gym or a walk each morning.

Get Enough Sleep

While your stay at Premier Fitness Camp will be full of rest and care for your body, you can help your body adjust to the transition by focusing on sleep at home. Getting enough sleep will help your body feel prepared, improve your brain performance and mood, and give your health a jumpstart.

Drink Enough Water

Staying hydrated is one of the most essential yet underrated steps in your health journey. Practicing new hydration habits before you arrive can help you prepare for Premier Fitness Camp. Overall, you’ll also improve cognition, sleep quality, and even your mood.

Manage Expectations

One of the most commonly asked questions is, how much weight can you lose at PFC? We understand wanting to know what to expect once you arrive at Premier Fitness Camp. The amount of weight loss you can expect can vary depending on several factors, including how long your stay is and how well you apply what we teach at camp. Regardless of the number on the scale, you can expect to kickstart your journey toward total health and fitness at our camp with the help of our knowledgeable and friendly staff.

Looking for a Weight Loss Camp in California? Choose Premier Fitness Camp

Premier Fitness Camp is much more than a traditional California fat camp. We’re a physician-designed, clinically-proven weight loss program and workout camp to kickstart your health journey. Make the most of your time and efforts by signing up for a retreat at our campus. Not only are we the leading weight loss camp in California, but we’re also the nation’s leading health retreat and fitness program. We’re here to answer any questions regarding your stay at our adult weight loss camp, including “how much does Premier Fitness Camp cost?” Begin your journey with us today!

The post How to Prepare for Your Stay at Premier Fitness Camp appeared first on Premier Fitness Camp.

What Makes a Good Adult Weight Loss Camp?

A good weight loss camp provides a supportive place to exercise and eat healthy. It should also offer a comprehensive approach to help you achieve long-lasting results. Consider these key factors as you look for the right fit camp for you:

Comprehensive Approach

Reputable fitness resorts will take a well-rounded, holistic approach that covers all the bases. They will focus on physical activity, nutrition, and mental and emotional well-being. Look for a camp that offers a variety of programs and workshops that address psychological factors, such as stress management, emotional eating, and self-esteem issues.

More Than Just Exercise

Any “fat loss program” emphasizes exercise. A good weight loss camp will offer a variety of fitness options. Look for a facility that provides a range of activities to cater to different interests and fitness levels. Whether you enjoy hiking, swimming, yoga, or strength training, make sure the camp offers a diverse schedule that keeps you engaged and motivated.

Options To Select From

You have unique weight loss needs. Look for a resort that offers a variety of programs to choose from. This way, you can select a program that aligns with your goals, preferences, and fitness level. Check out these examples of fun, engaging weight-loss programs:

Golf Fit

If you enjoy playing golf, you can combine your passion with fitness. Golf Fit programs allow you to enjoy playing golf while getting in shape. You’ll receive expert guidance on improving your swing, building strength and stamina and making healthy choices on the golf course.

Spa Fit

If you prefer a more relaxing and rejuvenating experience, consider a resort that offers a Spa Fit program. Indulge in pampering spa treatments while participating in fitness activities such as yoga, Pilates, and meditation. This program allows you to focus on your well-being and self-care while achieving your health goals.

Tennis Fit

Tennis burns calories and improves your fitness in a fun, competitive way. Some fitness resorts offer a Tennis Fit program, where you can receive professional coaching, participate in friendly matches, and enjoy the social aspects of the sport. This program can help beginner and experienced players get fit while having a blast on the court.

Culinary Fit

Lose weight without depriving yourself of delicious food. Culinary Fit programs help you learn how to prepare healthy and nutritious meals. You can attend cooking classes, receive personalized meal plans, and gain valuable knowledge about nutrition. This program will equip you with the skills and confidence to make healthy choices after leaving the camp.

Lasting Changes

Fitness & weight loss camps should equip you with the tools and knowledge to sustain your health journey even after you leave. Look for a camp focusing on education, providing workshops and seminars on healthy eating, exercise routines, and lifestyle changes. Additionally, be sure it offers ongoing support, such as online resources, personal trainers, and access to a community of like-minded individuals.

Why Choose A Weight Loss Camp Rather Than A Fat Camp

Choose a weight loss or fitness camp instead of a traditional fat camp. A fitness camp focuses on long-term, sustainable results, while a fat camp may provide less reliable quick fixes. A fitness camp offers a comprehensive approach that addresses physical, mental, and emotional factors contributing to weight gain. By addressing the root causes of your weight issues, you prepare to make lasting changes in your lifestyle and maintain a healthy weight in the long term.

Choose Premier Fitness Camp

Embark on a transformative health journey at Premier Fitness Camp. With our comprehensive approach, diverse program options, and focus on lasting changes, we offer everything you need to help you achieve your weight loss goals. Visit our website to view our rates and sign up for a life-changing experience.

View Our Rates And Sign Up!

The post What Should You Look for in a Weight Loss Camp? appeared first on Premier Fitness Camp.

First, let’s talk about how most people usually make Marinara sauce—cooking it, then storing it, and heating it again later. But here’s a new idea: never cook your tomato sauce twice. The real magic happens during the first cooking, where all the ingredients blend together to make a truly amazing sauce. Once we cool and then heat it again, we begin to lose flavor and product quality.

But how do we avoid cooking it twice?

Here’s the secret: mix all the raw ingredients—Canned Plum Tomatoes, Fresh Basil, Dried Oregano, Extra Virgin Olive Oil, Minced Garlic, and Salt—and let them sit together for 48 hours. This allows the flavors to blend and preserves the highest nutritional value of the ingredients.

The Recipe:
Plum Tomatoes*, 50 ounces
*Canned is fine. Use a premium brand.
Fresh Basil, 15 leaves + stems
Dried Oregano, 2 Tbsp
Extra Virgin Olive Oil, 1/2 Cup
Minced Garlic, 2 Tbsp
Salt, 2 Tsp

Cooking Instructions:
In my kitchen, the process is simple: I get all the stuff I need and put it in a big container. Then, I use a stick blender to mix it until it’s just right. After that, it’s time to wait. I let the sauce sit for at least 48 hours so the flavors can blend together and get better. At a minimum, let is gel for 24 hours.

The Bottom Line:

Letting the ingredients mix slowly over time makes the sauce taste even better and keeps the true taste of each item. Yes, you need to be patient, but it’s so worth it. This sauce will have all the good things from each ingredient. So, whether you’re making pasta, pizza, or lasagna, remember this easy way, a nod to the classic Marinara we all love.

The post The 48-Hour Marinara Method appeared first on Premier Fitness Camp.

What is a Fitness Resort?

While each luxury weight loss retreat is different, the majority of them are in destination locations where travelers go to experience a getaway with the goal of focusing on their health. Resorts nationwide cater to people with varying fitness goals and offer fresh ways to improve your fitness routine, get more fit, and enhance your mental well-being. You’ll also join a community of like-minded people who provide support along the way.

Why a Fitness Resort May Be Right for You

Have you always wanted to kick-start your fitness goals in a safe, supportive environment? If so, a fitness resort may be what you’re looking for. Many fitness resorts offer comprehensive health assessments that evaluate your current health and determine the best plan to maximize your best self. Education-led sessions focus on nutrition, fitness, and behavioral health–an essential element to maintaining health in the future.

While weight loss trips focus on improving physical health, the time spent there won’t just be for exercising and nutrition classes. Some offer opportunities for world-class spa experiences and additional courses to have fun and improve your overall state of mind.

If you love the sound of it so far, but you don’t want to travel to a distant land for these benefits, don’t worry! There are plenty of fitness retreats in California and around the country, so you’re sure to find one that fits your personality, budget, and goals.

FAQs

How much does a stay at a fitness retreat cost?

The cost of a fitness resort stay can vary widely based on the program, location, and added amenities you choose. On average, many start around $3000-$4000 per week.

Premier Fitness Camp’s all-inclusive packages start at as low as $3,950 a week. We even offer 0% financing for six months with $0 down. You’ll also receive additional benefits when you sign up for at least two weeks. Request rates to learn more about our pricing structure and add-ons.

Is a fitness resort more effective than a traditional weight loss program?

While it’s possible to lose weight with a traditional weight loss program, fitness resorts offer personalized and specialized programs to build healthier habits that ensure long-term success. A fitness resort kick-starts your results, giving you the confidence and support you need to gain momentum. At the resort, you’ll focus on improving your health while enjoying healthy food prepared for you. Many who attend our fitness resorts say they get all the tools they need to succeed at home and beyond.

What makes PFC different?

The nation’s top health experts power the programs at Premier Fitness Camp to improve your health and deliver sustainable results. We are the gold standard in fitness resorts throughout the country, with a proven program that has helped over 3,000 clients transform and maintain their weight loss years after they have left our resort. With comprehensive health assessments, a world-class team of physicians and psychologists, and an at-home accountability program, we’re one of the world’s top weight loss spas.

How do I get started with Premier Fitness Camp?

Getting started with Premier Fitness Camp is as simple as calling us! While we have several different plans and add-ons to choose from, our specialists are here to help you determine which weight loss program is best for your goals. With add-ons such as culinary classes, spa retreats, and tennis and golf glasses, PFC offers much more than other traditional exercise retreats in California.

Achieve Proven Results and a Healthier You at Premier Fitness Camp

As the #1 weight loss camp and retreat for adults, Premier Fitness Camp is your destination for a total transformation. We take a powerful approach to weight loss; our trained physical and behavioral health specialists will work with you to build the best body and mind possible. Our physician-designed program has been proven to lead to significant weight loss while maintaining lean muscle and increasing metabolic capability. For the best fitness resort in California, book your stay at Premier Fitness Camp.

The post How a Fitness Resort Can Transform Your Weight Loss Journey appeared first on Premier Fitness Camp.

Are you searching for a way to become a hero in your own home during mealtime? Look no further than the tantalizing and nutritious Vegan Lentil Gyro Recipe! This dish is not only mouth-watering, but it is also packed with healthy and wholesome ingredients that will leave you feeling energized and satisfied.

Lentils, the star ingredient of this dish, are a rich source of protein, fiber, iron, and other vital nutrients. By incorporating more plant-based meals like this into your diet, you can enhance your overall health and well-being.

But it’s not just about what this recipe can do for you. It’s also about what it can do for the planet. By choosing a vegan meal, you’re reducing your carbon footprint and contributing to a more sustainable future. You’re showing others that it’s possible to make a positive impact on the environment through the food choices we make.

Whether you prefer it nestled on a bed of roasted veggies or wrapped in a soft pita, this dish is sure to impress your dining companions. Trust us, one bite and you’ll be hooked!

The Ingredients

1 C  – Ground Lentils
2 QT – Vegetable Stock
4 Tbl – Nutritional Yeast
2 Tbl – Dried Oregano
1 Tbl – Fresh Thyme
1/4 C – Chopped Parsley
1 Tbl – Ground Cumin
1 Tsp – Ground Black Pepper
2 Tbl – Vegetable Powder
1 Tsp – Salt
1 Tbl – Avocado Oil
2 Tbl – Minced Garlic
2 C – Small Diced Onions
1 – Fresh Lemon
2 Tbl – Braggs Liquid Aminos
2 Tsp – Ground Allspice

Instructions

Step One

The first step towards creating this masterpiece is to gather all the ingredients you’ll need. In the culinary world, we use the term Mise en Place (MEEZ ahn plahs). It’s a fun word to say and it’s a practice that makes cooking efficient and more pleasurable. This fancy French term simply means having all your ingredients measured, cut, peeled, sliced, grated, and anything else necessary BEFORE you start cooking. In this step, you’ll want to dice the onions, mince the garlic, and chop the parsley. It’s okay to buy these items pre-chopped also. Just be mindful that if it’s packaged in an oil, you’ll want to account for that in your meal planning.

Step Two

Next, process your lentils in a blender until they become a fine and fluffy lentil flour. If you’re short on time or simply want to make things easier, you can always purchase lentil flour from your local grocery store.

Step Three

Now it’s time to get cooking. Take all of your ingredients and place them in a pot, then crank up the heat to medium-high. Whisk consistently to maintain a smooth consistency and avoid burning. Once things get bubbling, reduce the heat to medium and continue whisking often until you have a paste-like consistency. When you achieve this consistency, it’s time to turn off the heat and transfer to a pan or cookie sheet.

Step Four

While it’s warm, shape the lentil paste into a large rectangle with about a half inch to inch thickness and let cool. Once cooled, slice into a gyro shaped rectangle and serve or individually wrap and store for later use.

Step Five

To finish this gyro and prepare to serve, place on a lightly oiled skillet on each side until your desired level of crispiness is acquired.

Despite popular belief, you don’t have to identify as vegan to fully appreciate and savor the flavors of this culinary art form. It caters to all who possess a love for food, regardless of their dietary preferences. So, whether you indulge in meat, follow a vegetarian lifestyle, or are anywhere in between, brace yourself for unforgettable experiences in the world of vegan cuisine. Enjoy!

Chef Ryan,

Head Chef

The post Easy Vegan Lentil Gyro Recipe appeared first on Premier Fitness Camp.

Unfortunately, deciphering nutrition labels can be tricky – but it doesn’t have to be! The FDA has designed nutrition fact labels to provide us with the most relevant information about our food. So, how can we make sense of all these numbers and know what to look out for? 

By taking a closer look at the five key areas – Serving size, Calories, Nutrients, Daily Values, and Ingredients – you can begin to make more conscious and informed decisions when it comes to the food choices you make. Let’s break it down and find out!

Serving Size

At the top of any nutrition label will be the serving size as well as how many servings are in a given container. The serving size is based on what an average person consumes and is not necessarily a recommendation on how to eat. Be mindful of how many servings are in a container. For example, many cans of soup are two or three servings per can, so if you are consuming an entire container of soup for a meal, the nutrition values should be multiplied by the number of servings. 

Calories 

This is the first number that most people look at on a label, however this is not the most important number to review. Check out my blog on “counting calories” for why calories are not the most accurate measure of energy intake or expenditure. Calories are calculated by burning a food and measuring the increase in water temperature. The average calories per macronutrient is 4 kcal per gram of protein and carbohydrates and 9 kcal per gram from fat. Food manufacturers do not burn up each new food product to calculate the calories instead they simply take an estimate of the amounts of each macronutrient present in the food. This creates some inaccuracies and nutrition labels are allowed to have up to 20 percent margin of error for the listed value versus the actual value of nutrients.

Nutrients

At each meal at PFC we want to have a balanced amount of macronutrients. When building a meal look for the following ranges:

• • • Protein→ 15-35 g
      • Eating more protein will help you feel more full, maintain blood sugar balance, and maintain your muscle mass. Make sure to get at least 15 g per meal (especially at breakfast!)
  • • Fat→ 10-15 g
      • Limit Saturated Fat to less than 5 g per serving 
  • • Carbohydrates→ 15-25 g net carbs (total minus the fiber)
      • Dietary Fiber
        • Helps to regulate digestion, improves gut health, and reduces the cholesterol in our blood stream. Aim for higher fiber options (more than 5 g). Oftentimes, this will automatically steer you towards whole grains, beans, lentils, and of course more fruits and vegetables! 
      • Added Sugar 
        • The American Heart Association recommends less than 25 g of added sugar per day for females and less than 36 g a day for men. You will find this number listed under carbohydrates and Total Sugars. Total sugars include natural sugar you may find in fruit and there is currently no daily recommendation for natural sugars. Try to stick to less than 5 g of added sugar for any sauce, protein bar, or other food item. 
    • Sodium 
      • In excess, sodium can raise blood pressure and also negatively affect your heart health. The recommended daily amount is 2300 mg, and therefore aim for each meal to be around 500 mg (assuming 3 meals and one or two snacks). Choose the “no salt added” or “reduced sodium” options on sauces and canned goods. 
  • • Other Vitamins and Minerals 
      • The bottom section of a label will contain any vitamins and minerals present in the product. Depending on your individual needs there may be nutrients that you want to be more mindful of, but in general choosing more whole foods and getting a variety throughout the week will help reach your goals in all of these categories. 

Daily Values

The percent Daily Value (%DV) is the reference amounts (expressed in grams or milligrams) of nutrients to consume or not exceed each day.

• • • 5% DV or less of a nutrient per serving is considered low
    • 20% DV or more of a nutrient per serving is considered high

Ingredients 

Listed in order by weight , so first on the list will be most prevalent. Try to choose foods where you can recognize most of the listed ingredients. 

• • Avoid 
    • High fructose corn syrup 
    • Nitrates or sulfates
    • Monosodium glutamate (MSG)
    • Modified Corn Starch 
    • Corn, Soybean, or any partially hydrogenated oil 
    • Carrageenan 
    • Sodium benzoate
    • *Sugar Alcohols: erythritol, mannitol, sorbitol, xylitol, lactitol, isomalt, maltitol and hydrogenated starch hydrolysates (HSH). * These substances have been shown to cause GI distress and early studies have even linked some to higher rates of heart attack and stroke.

The bottom line: If you are looking for a simple and quick way to make healthier decisions, Nutrition Labels can be your secret weapon! Between the seductive marketing terms like ‘light’, ‘natural,’ or ‘reduced fat/sodium/etc’, it’s no wonder why it can be hard to trust what’s written on the front of the package. However, you’re not powerless to marketing ploys. The nutrition label on the back of the product can provide reliable information that can help you make healthier decisions. Next time you’re grocery shopping, make sure to read the nutrition label before you buy. It could be the difference between you making a healthy choice and an unhealthy one.

Delany Smith, Certified Nutrition Coach
PFC Nutrition Educator & Dietary Coordinator

Image Source: CDC

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