Make fit the fattest

Why give up your favorite pizza dish or your richest cookies? Alberto always finds a way to prepare food to give the most fitness or healthy version of each recipe, without sacrificing flavor and enjoyment, even if you are following a diet to lose weight.

How to make your favorite dishes more fitness with Alberto Ugarte?

We take advantage of the beginning of the year to shed kilos of Christmas without giving up what we like the most, with some fitness but delicious recipes with which you can eat your favorite dishes healthy, in a healthier version, so that you can be at your weight, and continue enjoying food without feeling on a ‘diet’ and without giving up your favorite dishes.

We selected 5 recipes from Alberto Ugarte’s book which in its classic version are very caloric like cookies or pancakes, or pizza, to lighten them without losing flavor with Alberto’s fitness version and his personal touch:

Breakfast

CHOCOLATES

1 person / Easy / 20 min

Ingredients

• 70 g oat flour
• 40g erythritol
• 30 g deodorized coconut oil
• 5 g baking powder
• 2 eggs
• 1 skimmed yogurt
• 3 tablespoons cocoa powder
• Vanilla essence to taste

Decor

• melted chocolate 85%
• almonds
• cocoa nibs

How is it prepared?

1. In a blender glass we add the wet ingredients: the eggs, the yogurt, the coconut oil and the essence of vanilla.
2. We beat well and added the oat flour, yeast, erythritol and cocoa.
3. We beat again until there is a homogeneous mixture that we will let rest for 10 minutes.
4. In a greased pan we make the pancakes, about 4-5 will come out depending on the size of the pan.
5. We plate in a tower and add the melted chocolate, the almonds (previously chopped) and the cocoa nibs.

Ugarte Council

In this case I have used oat flour, but it can be substituted by others such as wheat, buckwheat, spelt or any integral that we like.

Food or dinner

BREASTS MY STYLE

2 people / Easy / 30 min

Ingredients

• 2 whole chicken breasts without filleting
• A drizzle of extra virgin olive oil
• Onion powder to taste
• fresh coriander to taste
• oregano to taste
• black pepper to taste
• La Vera paprika to taste

How is it prepared?

1. Clean the breasts well of fat in case there is any left.
2. In a bowl, add the olive oil with the oregano, pepper, salt, paprika, onion and garlic powder.
3. Mix until everything is well integrated.
4. Arrange the breasts and with the help of a brush or teaspoon we smear them well with the mixture.
5. We put the lemon slices in the air fryer basket as a bed, place the breasts on top and cook them for 25 minutes at 175 ºC. Remove, let cool a bit and serve with chopped coriander.

Ugarte Council

This preparation is the perfect high-quality protein accompaniment to a dish with vegetables also made in the air fryer and some basmati or brown rice.

For before or after training

COOKIES AND CREAM

These cookies are great for post-workout recovery with something tasty and high in protein.

3 people / Medium difficulty / 30 min + 20 min rest to assemble the cookies

Ingredients

Cookie

• 1 egg
• 80 g buckwheat flour
• 60 g oat flour
• 50 g light butter
• 40g cocoa powder
• A pinch of baking soda
• A splash of liquid saccharin

Cream

• 100 g white chocolate without added sugar
• 30g vanilla flavored whey protein

How is it prepared?

1. First we prepare the biscuit. In a bowl add the dry ingredients (cocoa, flour and bicarbonate) and gradually add the wet ones (beaten egg, melted butter and saccharin).
2. We mix until we obtain a homogeneous dough that does not stick to our fingers, and with the help of a rolling pin between two parchment papers we stretch the dough until we obtain a sheet of more or less 0.5 cm thickness.
3. With the help of a cookie cutter, we are removing cookies and placing them on a baking tray with parchment paper underneath.
4. We try to make as much of the dough and trim as possible; we knead them again, stretch again and we will get cookies again.
5. We bake the cookies at 175 ºC previously preheated (heat up and down) for 15 minutes.
6. While we prepare the cream, we melt the chocolate in the microwave at maximum power or in a bain-marie, add the protein and mix with the rods until there is a moldable and homogeneous cream without lumps.
7. Remove the cookies from the oven, let them cool for at least 20 minutes and begin to assemble the cookies with the cream in the middle.

Ugarte Council

You can choose the flavor of the protein that you like the most and use the same flour, substituting the amount of the other for the identical amount of the only one that you are going to use.

For the weekend

PIZZA IN PAN

1 person / Easy / 15 min

Ingredients

• 2 tablespoons oat flour
• 1 egg
• Fried tomato without added sugar
• Cherry tomatoes
• fresh mozzarella cheese
• italian mortadella
• Purple Onion
• Mushrooms
• A splash of milk or vegetable drink
• Oregano
• a few basil leaves
• Salt

How is it prepared?

1. In a blender glass, add the oatmeal with the eggs, a little oregano and beat until well mixed.
2. In a skillet over medium low heat, add the mixture that covers the base evenly, cover and let it cook for a few minutes.
3. Add the ingredients: first the tomato, then the mozzarella, the mortadella, the onion, the cherry tomatoes and the mushrooms.
4. Let cook over medium heat covered for a few minutes until we see that the cheese has melted well.
5. Remove from the heat and put some fresh basil leaves on top.

Ugarte Council

The pizza world is very creative, I encourage you to unleash your imagination with this same base and add the toppings that you like the most. Or open your fridge and rescue the ingredients that you have about to go bad and make use pizza.

special dessert

EXOTIC DONUTS

3-4 people / Easy / 10 min

Ingredients

• 120 g whole wheat flour
• 2 eggs
• 1 ripe banana
• ½ mango
• 1 packet of yeast
• Unsweetened milk chocolate to decorate
• Pieces of freeze-dried strawberries

How is it prepared?

1. In a blender glass, add the eggs, the banana, the mango, the wheat flour and the yeast.
2. We beat until we have a smooth and homogeneous mixture.
3. We take the mixture to the silicone donut mold (greased if necessary) and put it in the microwave for 2 minutes at maximum power.
4. We take them out and let them cool without unmolding.
5. Once cold, we unmold them and bathe in melted chocolate.
6. Finally, we decorate with pieces of freeze-dried strawberry.

Ugarte Council

These donuts can be made with the fruits that we like the most, always taking into account how sweet they are. If they are not very sweet fruits, it should be sweetened with dates or with some sweetener.

Make fit the fattestis the phrase that gives the title to Alberto Ugarte’s book, it is his motto to summarize his cuisine, a healthy but not restrictive way of eating.

A book recommended by Sport Life, because it simplifies cooking, managing to do balanced fitness recipeswith good nutritional values.

Some have sweeteners, and others do not, it is not a matter of calories, rather common sense, getting tasty dishes with quality ingredients that adapt to an active and sporty lifestyle.

The key is in balance, one day is one day and nothing happens if you feel like eating your favorite dessert and it tastes good. With Alberto’s recipes, you have a healthy version of the most common recipes, from a cheesecake or a pasta dish.

Alberto is not just a recipe influencer, he has extensive training and experience as a cook, dietitian, sports nutrition consultant and gym instructor. He practices by example and goes to the gym almost every day, and skiing whenever he can. He has participated in MasterChef, The Best Foodie and has become a reference in the world of fitness food, with recipes for main courses, desserts, breakfasts, snacks, and the most innovative with the air fryer. We love his recipes, because they are easy to make, have a modern touch, with less sugar and fat, and are always delicious.

Alberto Ugarte Share your recipes on your Instagram and tiktok account: @ugar90and since in addition to being a cook he is a gym instructor and a sports enthusiast, we have asked him about his favorite workout.

Ugar’s favorite workout

My favorite workout is the leg workout with multi-joint exercises: I start with heavy squats, it’s my favorite exercise because it’s the most complete and it’s given me density since I started doing them, then ‘Hip Thrust’, to work the gluteus more specifically.

It is followed by the press is one of my choices before starting with the analytics.

I continue with a quadriceps extension on the machine and a lying hamstring, and I finish with a series of calf muscles and soleos to failure.