Cauliflower Pizza Crust

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Cauliflower Pizza Crust

You make your own low-carb pizza crust at home! Ingredients: 1 large cauliflower, cut into florets 2 tablespoons almond meal, plus more if needed 2 large eggs 1/2 teaspoon dried oregano 1/2 teaspoon garlic powder 1/2 teaspoon sea salt 1/4 teaspoon freshly ground pepper large pinch chili powder Topping Suggestions: fresh spinach, sliced grape tomatoes, diced red onions Directions: Preheat oven to 400 degrees F….

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Anna Cowdry and her daughter found DSD/FFR sparked a relationship with exercise for both!

Anna Cowdrey has been a Police Officer with the Tulsa Police Department for 26 years. She doesn’t know what brought her to Fit First Responders the day she came by to ask about this 25-week challenge, but it goes on the top of the five greatest moves she has ever made. She says, “I never dreamed in a million years that my walking into FFR…

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Slow Cooker Pork Roast

Time to break out the crockpot. Char siu, a sweet and savory Chinese barbecue, cooks up extra tender and juicy. Ingredients: 1/4 cup lower-sodium Soy Sauce (certified gluten-free if necessary) 1/4 cup Hoisin Sauce (certified gluten-free if necessary) 3 tablespoons Ketchup (certified gluten-free if necessary) 3 tablespoons Honey 2 teaspoons minced Garlic 2 teaspoons grated peeled fresh Ginger 1 teaspoon dark Sesame Oil 1/2 teaspoon…

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Craig Coats now sees food as fuel and a tool to get him to his goals!

Craig Coats is a 40 year old Firefighter with the Tulsa Fire Department. He has been with them for 9 years and has been a part of Fit First Responders since May. He registered late but has completed at least three workouts every week including the first. Craig’s favorite aspect of FFR is by far the Teamwork and Leadership…not only from the coaches who provide…

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Chicken Zucchini Enchilada Casserole

If you crave a comforting casserole but have a smaller carb budget, bake a pan of this enchilada casserole. Traditional high-carb pasta is replaced with thinly sliced zucchini then layered with shredded chicken and savory mozzarella. Enchilada Sauce: 24 oz tomato sauce (passata, strained or crushed tomatoes) 2 tsp organic taco seasoning 1 tsp cumin 1 tsp garlic powder 1/2 tsp salt 1/4 tsp black…

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Policeman Dave Pyle knows no bad guys train like we do at FFR.

Dave Pyle is a 37 year old police officer and has been a part of DSD since May 2013 and Fit First Responders since April, 2015. Dave’s favorite aspect of Fit First Responders is that his strength and conditioning just keep getting better. The results Dave has seen in his health, conditioning, mental and emotional state are what keep Dave coming back to FFR. He…

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Pumpkin-Spiced Apple Chips

Here is a healthy snack for fall! Ingredients: 3 medium Fuji apples 2 tablespoons ground cinnamon 1 tablespoon ground ginger 1 1/2 teaspoons ground nutmeg 1 1/2 teaspoons ground cloves Directions: Preheat the oven to 200°F, and line a baking sheet with parchment paper. Wash and core the apples (although if you prefer larger apple chips, slice the apple with its core intact and pick…

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Gerald Scott thanks God for Fit First Responders!

Gerald Scott is a 39-year old Tulsa Firefighter and has been a part of First Fit Responders since the beginning of the competition in April. Gerald’s favorite aspect of FFR is the team aspect of the workouts. He says, “It makes me work a lot harder than I would if I were working out alone.” The atmosphere and having the coaches there to push him…

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Caprese Chicken and Roasted Broccoli

Clean eating goes low carb with this simple caprese chicken. Ingredients: 2 skinless, boneless chicken breasts (6 ounces each) 1/4 teaspoon salt 1/4 teaspoon pepper 1 1/2 pounds broccoli, chopped 2 cloves garlic, minced 1 Roma tomato, sliced 2 sprigs basil, leaves thinly chopped 4 slices fresh mozzarella (1 ounce per slice) 2 tablespoons balsamic vinegar 2 teaspoons dijon mustard (certified gluten-free if necessary) 2…

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