This is a protein pancake I found on a body building site. I’ve made it my own since finding it and I really love making this almost vegan alternative to pancakes. 1 pack - or scoop of vegan - plant based protein powder (Vanilla for this recipe) 1/2 Cup uncooked oatmeal -Blueberry Chia works great 1/2 Cup egg whites (Whites from 3 eggs) 1/2 Banana 1/2 cup fresh blueberries 2 tsp baking powder First things first we have to make our sub for not having flour. That means we need to take the oatmeal and put in a blender, food processor, or I use a nutribullet (power blender). Grind the oatmeal until it becomes like a flour. Add the baking powder and protein powder and mix again. Add the wet ingredients; the eggs and banana. Mix all ingredients together. Take off blender and add in blueberries and mix with a spoon. Note: if mixture is too thick, I like to add almond milk, eyeball it, just a little at a time until the mixture is more like a batter. Heat up the skillet or griddle oround a med heat, too hot and your cakes won’t cook well. Butter it with vegan butter, I love Earth Balance, or use coconut oil to grease up your pan. Add the batter and create pancake shaped circles about the size of a cd. Let sit, be patient, once you see bubbles form and pop, grease your spatula, quickly slide it under neath the cake and in a soft, smooth motion, flip over and cook the other side. Finish up making all the batter and plate with the other half of the banana, the rest of the bloobs, and maybe a sprig of mint for fun. Enjoy your Saturday morning pancakes with a nice cup of fresh coffee or tea, with a dash of cinnamon and honey. Enjoy!
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I stole this recipe :0 but it’s ok because she's my sister. This is a fun and simple dinner to make, great quality protein (& you can change the amounts to fit your goals) A really fun way to add in a veggie if you or your kids are not too keen on eating them. 4 Organic Zucchinis 1 lbs Extra Lean Ground Turkey 2 Sweet Potatoes/ Yams chunky chopped 1 Portobello Mushroom top 2-3 Persian Cucumbers finely chopped 3-4 Fresh Garlic cloves 2 tsp Fresh chopped rosemary 1 tsp Thyme 1 tsp Cumin 1 tbsp Soy Paste Chives for garnish Olive oil S and P First things first. Preheat your oven to 425 deg. Chop each zucchini in half, using a spoon, spoon out the seeds making little boats. Place boats on a baking sheet or roasting pan, drizzle boats with about 2 tbsp olive oil (again a flavored olive oil is perfect). Add a dash of salt and some pepper and using your hands dive in and make sure each boat is evenly coated. Pop ‘em in the oven for about 30 min. Heat a small skillet with olive or coconut oil over med heat. Peel sweet potatoes and chop into small chunks, not too big, not too small. Place in the skillet and let cook through enough to put a fork easily through, about 25 min. (Might have to lower heat and keep an eye on the spuds, they like to burn). *Quick tip: if rushed for time, take the potato with skin, using a knife poke holes in the spud, and put in the microwave for about 4 min. Take out (it will be hot) and peel the skin off and chop. Vuala! Heat a skillet over med heat, add coconut or olive oil, let warm up. Pop in the garlic and rosemary to let the flavors heat up and combine, add in all the turkey meat. Using a spatula, break up and mix the turkey meat in the skillet, incorporating the rosemary and garlic and getting even chunks of turkey meat. Season well with salt and pepper. Add some Thyme for that woodsy sort of taste and some cumin for some smoked flavor. I then added Soy Paste (Which can be hard to find) Feel free to use a soy sauce or other tasty sauce that you enjoy, maybe a bbq sauce or teriyaki. Slice portabello mushroom into small chunks and add to turkey meat. Once turkey meat is cooked through, you might want to add spinach to maybe even some precooked brown rice or quinoa. Once everything is looking and smelling good, add sweat potatoes to the turkey mixture and just incorporate all flavors, add another dash of salt and pepper. Once Zucchini boats are done, remove from oven and plate. Spoon in heaping, or light, portions of turkey into the boats. I like to let it overflow. Once done feel free to not use utensils, (Nobody will judge you!) and drive that boat in for a tasty bite. Enjoy! *If your vegetarian or soy free, I have an even easier way to make these happen! 1-1-1-1 Sauce This is something that I have been really in to for the last month. I call it 1-1-1-1 Sauce. What is it? It’s pretty much 4 equal parts of anything “sauce-like” you enjoy. I have been playing around with it and I have LOVED everything I try! So here we go lets see what we can do! Rule of thumb: Keep the last two parts some kind of vinegar and oil- For safe reasons its how you can incorporate everything to make a nice smooth sauce. My sauces: Keep in mind I make 1 serving size for just me, myself, and I. Vanilla-Bourbon Fig Vinaigrette 1 Tbsp Vanilla-Bourbon Fig Jam (ORGANIC & HOMEMADE BY MY SIS) 1 Tbsp Dijon (or spicy) mustard (Try to get an organic all natural version) 1 Tbsp Organic Apple Cider Vinegar 1 Tbsp Organic Olive Oil Whisk together in a bowl and add some pepper and salt to taste. Strawberry Vinaigrette **Second Verse, Same as the First** 1 Tbsp Strawberry Jam (ORGANIC & HOMEMADE BY MY SIS) 1 Tbsp Organic Dijon or Spicy Mustard 1 Tbsp Organic Apple Cider Vinegar 1 Tbsp Organic Olive Oil Whisk together and add salt n peppa to taste ;) Honey Mustard Vinaigrette ** Been a BIG fan of this lately ** 1 Tbsp Organic Dijon Mustard 1 Tbsp Organic Honey 1 Tbsp Organic Apple Cider Vinegar 1 Tbsp Organic Olive Oil Again Whisk it and add the S & P !! So there you have it! 3 Real quick and easy sauces to whisk up and add to anything you might have made that day. It’s the perfect thing to add to simple and clean meals like plain chicken and brown rice, tuna, and even over some raw vegetables. Its a such a tasty way to eat clean! Easy Turkey and Bean Burgers This is a simple and easy (not to mention healthy and lean) way to make burger patties. High in protein, virtually fat free, this is a tasty way for you to make a healthy meal while on a strict diet. 1 pound/package of lean ground turkey meat 1 can red kidney beans (or any bean of your choice) 1/2 cup Italian bread crumbs 3-4 cloves garlic 1 tbsp Turmeric (excellent for you) 1 tbsp Cumin 1 tsp thyme 1 tsp Red Pepper Flakes salt and pepper For the patties start by putting the turkey meat in a large bowl. Take the can of beans, open and rinse the beans with water, and add beans to bowl. From there mince your garlic, or for super simple, use pre-minced jarred fresh garlic, add to bowl. Then add your bread crumbs. (you can add more or less if you desire). Then add your spices. For the red pepper flakes crush them in your palm with your fingers before adding to release all the oils. Now for the fun part. Take your paws and dive into that mixture, mixing all the ingredients together. After everything is incorporated, squish everything to the bottom of the bowl making one big patty. Using your hand cut the mixture in half, and then in half again, making 4 triangles. From there take one section out of the bowl and make it a meatball in your hand. Start squishing the ball to form a patty (make sure you make an indent in the middle to help with the center cooking) repeat for all sections and place them in a hot skillet dressed with coconut or extra virgin olive oil. Cook each patty until cooked all the way through, about 6 min per side. (be sure to check with a knife) When patties are finished take out and plate, either use a toasted bun of your choice, or I like to cut carbs for diet gains and use spinach or lettuce wraps instead. Enjoy! Sweet Potato Wedges Super easy. Not rocket science. Sweet potato are a great addition to your diet. Rich in vitamins and good starch, they wont raise your blood sugar level like normal potatoes and are great for building muscle or when on a strict diet. Depending on how much you want to make: For 2 people: I used 3 small sweet potatoes- I was shooting for about 1 normal sized per person. For diet cuts use 1/2 per person. 2-3 Reg Sized Sweet Potatoes Coconut Oil Spray or olive oil Seasoned Salt Pepper Pre-Heat oven to 425 deg. F. Rinse and clean potatoes. If you don’t want the skin then rinse and peel. Cut into wedges, (keep cutting halves until desired size) Lay on baking sheet. Spray with coconut oil or drizzle about 2 tbs olive oil (Natural flavored olive oils are great). Sprinkle choice of salt and pepper. Get ready to get them paws dirty and mix mix mix until evenly distributed. Place wedges evenly on baking sheet, place in oven for 30 min (or until desired texture) flipping once. Perfect way to add a vegetable to your dish, no animal products or bad fats used. A healthy way to enjoy your dinner and not cheat your diet goals. |
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