Denver Broncos

FIT Recipes


Paleo Burger - DBC Katherine

Paleo Burger with Caramelized Onions and Avocado from Joyful Healthy Eats!

1½ pounds of lean ground beef {makes six ¼lb burgers}
1 teaspoon of salt
1 teaspoon of pepper
1 teaspoon of garlic powder
2 tablespoons of coconut oil
2 small onions, thinly sliced
2 tablespoons of balsamic vinegar
1 beef steak tomato, sliced into 6 thick slices
1 cup shredded green leaf lettuce
3 avocados

1. Heat a medium skillet to medium high heat.
2. Add 1 tablespoon of coconut oil, once melted add in thinly sliced onions. Saute until lightly caramelized, stirring occasionally. {about 10-15 minutes}
3. Add in balsamic vinegar. Saute for another 5 minutes, stirring occasionally. Set aside.
4. Form six ¼lb. burgers with the lean ground beef.
5. Lightly season both sides with salt, pepper, and garlic powder.
6. Heat a large skillet to medium-high heat. Add in 1 tablespoon of coconut oil. Place the burgers in the skillet and saute each side for 3-5 minutes.
7. Remove from skillet and let sit for 1 minute.
8. Assemble burgers.
9. Place 1 large slice of beef steak tomato on a plate, top with a pile of shredded lettuce, the burger, 2 tablespoons of the balsamic caramelized onions, and top with sliced avocado.
10. Enjoy with your favorite sauce!


Breakfast Smoothie Bowl - DBC Chelsea

1 packet or one cup of unsweetened frozen Acai
1 frozen banana
1/4 cup of non-dairy milk or yogurt (I use Greek yogurt for extra protein)
1 splash of a fruit juice to your liking (I use pomegranate, as it is good for the heart)

Shredded coconut
Chia Seeds (high in Omega 3 fats)

1. In a high powered blender, blend together frozen Acai, frozen banana, 1/4 cup dairy product, and juice until completely smooth.
2. Poor smoothie into a bowl, and top it with chia seeds, shredded coconut, berries, granola, and drizzle honey or agave to give it a little sweetness.
3. Grab a spoon and enjoy!

Did you know Acai is rich in antioxidants, fiber, and healthy monounsaturated/ polyunsaturated fats? It’s considered the most nutritious berry on the planet, and it’s low glycemic!


Cozy & Saucy Shakshuka/Baked Eggs - DBC Dee

1 large can roasted tomatoes
2 tbs tomato paste
1 tbs chipotle in adobe (sometimes I use Trader Joe's harissa salsa)
3 cloves garlic
1 medium onion
4 free range eggs
spices (adapt to your liking):cumin, chili powder, red chili flakes, chili powder
garnish options: feta, avocado, cilantro, parsley, chives
extra virgin olive oil (EVOO)
vegetables (adapt to your liking): eggplant, zucchini, olives
protein options: turkey sausage/ground turkey, firm tofu, Italian sausage

1. Chop onion, garlic, and any other vegetables in medium dice. Heat EVOO in a pan or cast iron skillet, and sauté over medium heat. While that's going, throw in your choice of protein and let everything cook out and soften. If using a cast iron skillet, preheat oven to broil setting. This means all the heat is coming in hot from the top!

2. Pour in roasted tomatoes and break down any big chunks with spatula. Work in the tomato paste and mix well. Add in heaping tablespoon of chipotle in adobe if you love spice. Season to taste with your choice of spices, and once the sauce is where you like it, let it all simmer on low with lid on for 10 minutes. Your kitchen will smell amazing.

3. Turn heat back to medium-high, and make 4 wells in the sauce, like little pockets to hold your eggs. Space these out! Carefully crack an egg into each well. Season eggs with a pinch of salt and pepper. If using stovetop pan, cover with lid and let cook for 5 more minutes, or until egg whites are set and yolk is runny. With cast iron skillet, transfer into the oven and broil for 3-4 minutes, keep your eye on this! If you like your eggs more firm, let these guys cook longer until they're to your liking.

4. Turn heat off. Garnish with fresh green herbs and crumble some feta on top. I also love drizzling a little EVOO on top and cracking fresh black pepper for the final touch.

5. Serve with warm sourdough, pita bread, or I even like to serve on top of brown rice or quinoa. So good for you, for the taste buds, and for a quick and hearty breakfast/lunch/dinner. This recipe will serve 3-4, or make great leftovers/meal prep.

The best thing about these eggs are that you can adapt the recipe to your liking - spice level, switch out veggies, switch out protein, etc. And, you can use whatever you have around the pantry or in the fridge. To save time, you can also use your favorite marinara sauce instead of the roasted tomatoes. Do you!


Apple Cinnamon Energy Bites - DBC Erica S.

½ cup Almond Butter
5/16 cup honey
2 cups oats
¾ tsp. cinnamon
Pinch of salt
1 tsp vanilla extract
¼ cup of flaxseed ground
1 cup grated apple

Combine in a bowl al roll into bite sized balls


Egg White Omelette - DBC Erica L.

3 egg whites
1 Tbsp. water
1 cup baby spinach
1 tsp. olive oil
Salt & pepper to taste
¼ cup low-fat cottage cheese
Sprinkle of reduced fat feta cheese, if desired
Diced tomatoes/peppers of your choice, for serving

1. In a medium bowl, whisk together egg whites and water. Season with salt and pepper.
2. In a nonstick skillet, heat oil over medium-high heat. Add spinach and season with salt and pepper. Stir for a minute, until leaves are wilted and tender.
3. Add in egg whites and cook until almost set. Using a spatula, lightly lift up sides around the outside of the omelet and let any uncooked egg whites run underneath.
4. Spread cottage cheese on top of the omelette in the middle, and sprinkle with feta cheese. Fold each side of the omelette over onto itself, covering the cottage cheese.
5. Serve with some diced tomatoes or peppers, if desired. Enjoy!