Wednesday, February 4, 2015

Oatmeal Protein Pancakes

Hello friends!

It has been a crazy few weeks just getting back into my routine and school after a month off.  I cannot wait until I am DONE (<---said every student EVER).

Anywhooo, lots going on, I'll write a little bit about it on my journey page as soon as I get a little bit more time.  Today though, I wanted to share a super yummy recipe for protein pancakes with you.  I have been trying ALL sorts of protein pancake recipes over the past few years and I could just never find anything that tasted good.  It's not like I set out to make a protein pancake that tasted exactly like a good 'ol buttermilk number, but something remotely enjoyable would have sufficed.  And today, FINALLY, I found the one.  It doesn't taste like doesn't taste like protein tastes exactly like a hearty, oaty pancake with a touch of sweetness.  BING BING BING - WINNER.

All of the ingredients are natural, too so all you're eating is all natural goodness.

I found the recipe on a great blog called Eating Well...Living Thin and made a few minor changes to make it more in my Zone.  Check her out, she's got a great blog over there!

I made this easy by just tossing everything into my blender - starting with the oats.

1 cup ground oats - be sure to measure BEFORE grinding
1/2 tsp baking soda
1/8 tsp salt
2T Sugar Stevia blend (you could also just use Stevia; if you like a sweeter pancake add up to 4T)
1/4 tsp pumpkin pie spice
3/4 cup egg whites
1 cup cottage cheese - I prefer 4%
1/3 cup cashew milk -  you could also use almond or regular milk
2 tsp vanilla extract

  1. Grind your oats, then toss everything in after it and mix until all combined.
  2. Use nonstick spray on a griddle or pan heated to med/high.
  3. Pour about 1/4 cup to 1/3 cup batter onto griddle and just like regular pancakes, when they start to bubble, flip them.
  4. Brown each side then serve.  I had mine with just a sprinkle of coconut sugar on them, but they are just as yummy plain or with honey or maple syrup.
I cannot tell you enough how much I love these!

Nutrition (each pancake):
Makes about 10-12 pancakes
Calories 72 / Carbs 10g / Fat 2g / Protein 5g / Sodium 161mg

Friday, January 9, 2015

Easy Butternut Squash Soup

Happy New Year, friends!

Hope you're all doing well - I wanted to share this really yummy recipe for an easy butternut squash soup.  If you were lucky to get an immersion blender for Christmas, this is your chance to use it!

The health benefits of butternut squash are abundant - it is loaded with fiber, heart healthy, contains potassium for those bones, folate, and vitamin B6 which is important for the functioning of our nervous and immune systems - important for this time of year.  The best part of this little ghourd is its color.  The beautiful yellow hue comes with benefits of their own including important cartotenoids which are believed to be protective against heart disease.  It also contains beta-carotene which studies suggest fights against breast cancer and age-related macular degeneration.  In just one serving, you get almost half your daily recommendation of vitamin C.

Not a fan of dealing with cutting and peeling?  No worries; most grocery stores sell it already done for you.  See?  EASY!

20 oz prepared butternut squash - or one whole - peeled, deseeded and cut into chunks
3-4 garlic cloves
1 Vidalia onion, cut
1 red pepper, cut
6 cups chicken broth or veggie broth
2tsp sea salt
1T sugar
2 tsp dried thyme
1/2 cup low fat milk

Place all of the ingredients, except milk, into a soup pot and bring to a boil over medium/high heat.
Reduce heat to simmer and cover soup for 30 minutes.
Remove from heat, and use your immersion blender to blend all of the ingredients together.  (If you don't have an immersion blender, use a regular blender and be sure to vent it for heat to escape)
Stir in milk
Serve with warm baguette and a salad!

Makes about 8 cups of soup

*Nutrition information is an estimation only and the nutritional analysis I provide for each recipe is calculated via My Fitness Pal using the nutritional data found on their website. I am not a registered dietitian, so always consult a qualified healthcare provider for any answers to personal health care questions.

Adapted from Once Upon a Chef

Wednesday, November 12, 2014

Baked Parmesan Garlic Squash

Oh my word you guys!  This recipe was soooo yummy…and quick…and easy…and did I mention yummy?

Every weeknight is so very busy for me, as it is for many of you!  And I need quick, easy and healthy options for dinner otherwise bad choices loom around the corner.  I eat a ton of veggies and I am always looking for ways to switch it up.  Sometimes though, it comes down to what I have in my veggie basket and using my imagination to throw it all together.  I love the combination of tomatoes and Parmesan and I had these gorgeous squash that I picked up at a local farm market this weekend; so I decided to throw them in a dish and bake them up and they were so good that I had them for breakfast this morning with my eggs and I'm going to have them again for dinner tonight!

Quickly, I just want to mention the health benefits of zucchini and summer squash.  They are loaded with antioxidants and are an excellent source of manganese and vitamin C.  Additionally, they contain lutein and zeaxanthin, which research suggests can help protect our eyes from diseases like age-related macular degeneration and cataracts.  Summer squash is also packed with a great amount of fiber, and can help regulate blood sugar because it contains B-vitamins, choline and omega-3 fatty acids.  To learn more about the health benefits of summer squash, read here.

Now, let’s get to it!

2 medium zucchini – cut into nice sized dices
2 medium yellow squash, diced
5 Roma tomatoes, diced (you can also use cherry or grape tomatoes if you can’t find Romas)
5 garlic cloves, smashed and chopped
1T extra virgin olive oil
 ½ tsp dried thyme
 ½ tsp dried basil
 ½ tsp dried oregano
 ¼ tsp dried red pepper flakes
 ½ tsp sea salt
 ½ tsp ground pepper
 ½ cup grated Parmesan cheese

Preheat oven to 350.

Spray a medium sized baking dish with non-stick spray.

In a large bowl, combine squash, tomatoes, olive oil and seasonings and mix well.

Transfer veggies to baking dish and sprinkle with Parmesan cheese.

Bake for 25 minutes.

Remove and serve!

Serves 4
Calories 136 / Fat 14g / Carbs 12g / Protein 9g / Sodium 584mg

*Nutrition information is an estimation only and the nutritional analysis I provide for each recipe is calculated via My Fitness Pal using the nutritional data found on their website. I am not a registered dietitian, so always consult a qualified healthcare provider for any answers to personal health care questions.