Archive | July, 2012

Sweet Potato Protein Pancakes

30 Jul

Not only are sweet potatoes readily available, inexpensive, and delicious,there are many other reasons to love these yummy vegetables! Here are 9:

1. They are high in vitamin B6. 

2. They are a good source of vitamin C. 

3. They contain Vitamin D 

4. Sweet potatoes contain iron. 

5. Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral. 

6.  They are a source of potassium

7. Their natural sugars are slowly released into the bloodstream

8. High in carotenoids like beta carotene and other carotenoids

9.  They are extremely versatile!

Ingredients

  • 1 small cooked sweet potato
  • 1/2 scoop of vanilla whey protein
  • 1 1/2 tbsp coconut flour
  • 3 egg whites
  • 1/4 cup unsweetened vanilla almond milk
  • 1/2 tsp baking powder
  • 1 tsp cinnamon
  1. Heat non-stick pan on med-high heat
  2. Add all ingredients to a blender and blend for a few seconds
  3. Coat pan with cooking spray
  4. Pour batter onto pan cook pancakes about 2min on each side
  5. Remove from pan and serve with light or sugar free syrup and ENJOY!

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Tofu French Toast

30 Jul

Let me tell you me and tofu have never been the best of friends but yesterday morning we got pretty close.  I had a package of the lonely soy product sitting in my fridge and decided to give this recipe I see so many people on instagram posting a shot..and.. yeah it came out awesome!

Ingredients

  • 1 small block of firm organic tofu
  • 2 tsp cinnamon
  • 2 tsp stevia or splenda
  • 1 small banana
  • 1 tbsp coconut oil
  1. Drain excess water from tofu and wrap in paper towel (this may take awhile)
  2. Slice tofu in cutlets about 1/4 inch thick
  3. Sprinkle/dust each cutlet with equal amounts of cinnamon and stevia
  4. Slice small banana
  5. Heat 1 tbsp of coconut oil in non-stick pan and add tofu
  6. Cook on each side for about 3 min on med-high heat
  7. Remove tofu from pan and add banana slices
  8. Cook until browned on both sides
  9. Top with syrup and devour!

I topped mine with calorie free syrup and sunbutter. So get creative with it and don’t be afraid to add whatever you like!

Clean Veggie Pancakes

30 Jul

 

So i woke up one morning craving pancakes and an omelet so I came up with these bad boys…

Ingredients

  • 3 egg whites
  • 2 tbsp non-fat cottage cheese
  • 2 tbsp unsweetened almond milk
  • 1 tbsp ground flaxseed
  • 2 tbsp ground oatmeal
  • 1/4 tsp baking powder
  • 1/2 cup chopped spinach
  • 1/4 cup chopped mushrooms
  • seasoning of choice
  1. Combine egg whites, cottage cheese, and almond milk in a small bowl and mix well
  2. Combine all dry ingredients in a small bowl
  3. Add the dry ingredients to wet and mix well
  4. Add spinach and mushrooms to mixture and combine
  5. Coat a nonstick pan with cooking spray and cook on med-high for 2-3 min on each side
  6. Serve with salsa, avocado etc!

 

Lean Turkey Minis

29 Jul

These little babies are perfect to make in advance for lunch or dinner for the week or you can throw em in the freezer and defrost them when you want a quick fast healthy meal!! Super easy by the way..

Ingredients

  • 1 package of lean ground turkey
  • 1 cup of chopped spinach
  • 1 cup of chopped red peppers
  • 2 tablespoons of sriracha
  • 1 tablespoon of crushed garlic
  • seasonings of your choice

I tend to avoid as much added salt as possible so I go for Mrs. Dash all day..everyday! But feel free to add whatever seasoning you like..obviously

  1. Add the lean ground turkey to a large bowl
  2. Add chopped spinach, peppers, sriracha, and crushed garlic and seasonings to the turkey
  3. Mash everything together and combine well
  4. Form the turkey mixture into small burgers
  5. Grill em up!

Banana Chia Omelet

29 Jul

I am very new to chia seeds and have been quite leary of trying them but a few weeks ago I was shopping at Trader Joes and decided to pick a small bag up and give a em try. Let me tell you I’m so glad I did! They are packed with fiber and protein and have a very mild taste. Perfect topping for yogurt, pancakes, cereal you name it!

Ingredients

  • 1 small ripe banana
  • 3 egg whites
  • 1 tsp cinnamon
  • 1 tsp chia seeds
  • 1 tbsp unsweetened coconut milk
  1. Mix/mash egg whites, banana, and coconut milk until smooth with a fork
  2. Add cinnamon and chiaseeds to combine
  3. Heat a small amount of coconut oil in pan
  4. Add egg mixture, cover with lid and cook until bottom is completely brown (about 3-4 minutes)
  5. Flip and cook on other side for about 2 minutes
  6. Fill with fresh fruit of your choice ( i filled mine with raspberries)
  7. Top with favorite nut butter, coconut threads, raw cocoa, fresh fruit etc!

This recipe was developed by @haileyhope on instagram.

Cinnamon Vanilla French Toast

29 Jul

Ingredients

  • 2 slices of Ezekiel bread
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 2 egg whites
  • 2 tbs unsweetened coconut milk
  1. Combine egg whites and coconut milk in a small bowl
  2. Add cinnamon and vanilla to the egg-white mixture
  3. Soak each slice of bread in the egg mixture
  4. Coat a non-stick pan with cooking spray or coconut oil and cook your french toast on each side for about 2 1/2-3 minutes.
  5. Top with favorite syrup, nut butter, fruit or toppings of your choice and ENJOY!

I topped mine with chiaseeds, raw almond butter, walden farms calorie free syrup and sliced strawberries. yum!

Chocolate Coconut Protein Pancakes

29 Jul


Ingredients

  • 1 scoop of chocolate whey protein powder
  • 2 TBS coconut flour (sifted)
  • 1/4 tsp baking powder
  • 1 tsp cocoa powder
  • 1-2 packets of stevia
  • 2 egg whites
  • 1/4 cup unsweetened vanilla almond milk  *
  1. Combine all dry ingredients in a small bowl
  2. Combine all wet ingredients (egg whites and almond milk) in small bowl and beat well
  3. Add the wet ingredients to dry and mix well until batter has reached a smooth consistency
  4. Coat a non-stick pan with cooking spray or a small amount of coconut oil
  5. Cook about 2 min on each side
  6. Remove from pan and top with any fruit, nut butter, syrup or topping of your choice and ENJOY!

I topped mine with sliced bananas and sunbutter (my favorite!)

*Coconut flour tends to make the batter very thick.. you may want to add more almond milk until you have reached desired consistency