Protein Pancakes

These are not your ordinary pancakes, these are Protein Pancakes!
We all have big tubs of protein powder laying around the kitchen don’t we?
You know the story… You get on a health kick, start drinking protein shakes after workouts, and then a week later put the jar in the back in the pantry. Let’s be real, no one can live on protein shakes, they get old fast. I for one would rather eat my calories than drink them anyway.

So how do you put that protein powder to good use? You turn it into warm fluffy pancakes with a purpose!

Kiss the Bisquick goodbye. I promise you won’t even miss it!

Hemp Prtein Pancakes

Protein Pancakes
Recipe By TIU
Makes 1 serving of 4, four-inch pancakes, or one large pancake

Batter:
1 scoop protein powder – any kind or flavor (I used hemp protein powder, hence the green color)
1 Tbsp ground flaxseed (optional for an added nutritional boost)
2 Tbsp almond milk
1/4 cup egg whites
1/2 banana – mashed
1 tsp cinnamon
1/2 tsp pure vanilla extract (if your protein powder is plain)

Toppings:
1 Tbsp sliced almonds or almond butter
1 Tbsp low sugar syrup

In a small bowl, mash half of a ripe banana and set aside. In another bowl, combine one scoop (or one serving listed on packaging) of protein powder, ground flaxseed, almond milk, egg whites, and cinnamon. Add the mashed banana and stir all ingredients together until smooth batter is created. If using a unflavored protein powder, pure vanilla extract can be added into the batter. Lightly coat a pan with nonstick cooking spray, and place on stove over medium heat. Pour the batter into 4 inch circles (or one gigantic pancake!). Flip pancakes once they start to bubble. Top with sliced almonds or almond butter and low sugar syrup.

The Rabbit Food Pyramid Breakdown
Produce: banana
Whole Grain: no grains for this one! Keeping it simple and low carb
Protein: protein powder
Plant Based Fat: ground flaxseed and sliced almonds

If you’re interested in Hemp Protein Powder, I used Nutiva Hemp Protein Powder + Fiber. This particular powder is unsweetened and unflavored and has an earthy taste to it. It can be found at Whole Foods or your local health food store.

Cinnamon Apple Pie Quinoa Parfait

This recipe is quick, filling, and packed with protein.
I love making parfaits in glass jars so I can put a few together on a weekend or at night and store them in the fridge for days where I don’t have time to cook. It’s easy to grab in the morning, and can be stored in the refrigerator at the office for a healthy lunch. I love to have a couple of these ready and waiting for me at home after a workout because that is usually when I am starving, and don’t want to deal with cooking.

The combination of decadent flavors will make you feel like you’re cheating, but is packed with super foods.
Apples are a great source of fiber to help keep your tummy feel full, while the complex super grain quinoa is an outstanding source of protein and contains essential amino acids. The walnuts are high in polyunsaturated fatty acids and heart healthy Omega-3s, and as if this snack couldn’t get any better, it’s layered with thick, creamy protein-rich Greek yogurt, which is low in carbs and sugar and contains around 15g of protein per cup!
Talk about healthy, right? Not to mention, yummy!

Cinnamon Apple Pie Quinoa Parfait
Serves 1 

1 small apple (around 160g) – I used a gala apple
6oz or a single serve cup of plain nonfat Greek yogurt
1/2 cup cooked chilled quinoa
2 Tbsp walnuts
1/4 tsp cinnamon

Cook quinoa and refrigerate beforehand. I like to make a large batch of quinoa for the week and keep it in the fridge for quick meals.
Chop up the apple into small chunks. Place apple chunks in a microwave safe bowl, and sprinkle with cinnamon. Cover with saran wrap and microwave for 1-1.5 minutes until apple becomes soft. Stir and set aside.
If you don’t like the tartness of Greek yogurt, you can mix a 1/2 tsp of pure vanilla extract and natural sweetener such as stevia to give more flavor.
In a glass jar, layer half of the yogurt along the bottom, followed by half of the quinoa, walnuts, and apple mixture. Repeat layers to create a parfait and store in the refrigerator or eat right away.

The Rabbit Food Pyramid Breakdown
Produce: apple
Whole Grain: quinoa
Protein: Greek yogurt
Plant Based Fat: walnuts

Green Smoothie

My obsession with Chef AJ’s recipes is still going strong! I’m quite positive I will make everything out of her book.
Her “It’s Easy Being Green Smoothie” is on my top 3 list of green smoothies.

My obsession began with my first green smoothie called the “Glowing Green Smoothie” by  LA Nutritionist Kymberly Snyder. After my first experience of blended green goodness, I tried countless different recipes varying from sweet to rather savory and well… green tasting. I think I’m going to have to do a comparison post with my favorite green smoothie recipes in the future!

The great thing about green smoothies is that they are filled with vitamins and minerals to keep you energized and healthy, but unlike a juice, the fiber from the fruits and vegetables still remains, which helps to keep you fuller longer!
This smoothie is more on the sweet side, which is a great intro smoothie for someone who wants to try, but is a little hesitant.


It’s Easy Being Green Smoothie:
Recipe by Chef AJ
serves 3

1 cup fresh orange juice
1 cup almond milk
1 bunch kale
2 frozen ripe bananas (peel and freeze beforehand)
2 cups frozen mango
about 1 cup of mint leaves (start with less and add to taste)

Start off by combing orange juice and almond milk with kale and blend until smooth. Then add the frozen banana, mango, and mint leaves.
Blend until thick and smooth, pour into 3 glass jars and enjoy. Store leftovers in the fridge for up to 2 days.

 

Overnight Oats

My days have been getting busier and busier and sometimes I barely have time to make breakfast before leaving the house.
Instead of skipping breakfast (which is a major no no for me), I have found the perfect solution; Overnight Oats.
Not only have I found my match for the best grab and go breakfast, but this also gives me something to do when I am up late at night with nothing to do.

Overnight Oats are easy to prepare and don’t require any cooking or mess! It does’t get much better than that!
Todays oats were a creamy mix of cinnamon vanilla and almond served with a juicy pink lady apple.

Overnight Oats

1/4 cup whole rolled oats
1/4 cup unsweetened almond milk
1/2 Tbsp chia seeds
1/2 tsp vanilla extract
1/2 tsp cinnamon

Combine all ingredients in a jar and refrigerate overnight.
Open up in the morning and enjoy!

The Rabbit Food Pyramid Breakdown
Produce: apple
Whole Grain: whole rolled oats
Protein: almond milk
Plant Based Fat: chia seeds

Hail To The Kale

After attending Chef AJ’s cooking class last Sunday, I was dying to try one of her recipes and definitely craving some kale.
I went for the “Hail To The Kale” salad, which was the original dish I had tried at Whole Foods before discovering Chef AJ!

 Hail To The Kale Salad
Recipe by Chef AJ
serves 3-4

Salad:
2 large heads of curly kale
1/4 cup slivered almonds
1/4 cup raisins

Dressing:
1 cup raw almond butter (unsalted/unsweetened)
1 cup coconut water (I use O.N.E.)
1/4 cup fresh lime juice
2 cloves garlic
3/4 oz. fresh ginger (approx 1″)
2 tablespoons low sodium Tamari or low sodium soy sauce
4 pitted Medjool dates
1/2 tsp red pepper flakes

Chop the kale and set aside in a large bowl.
In a high powered blender, combine all dressing ingredients and blend until smooth and creamy.
Massage about 1/2 cup of the dressing onto the kale (more or less depending on your taste).
Toss with slivered almonds and raisins and serve.
Store excess dressing in a jar and refrigerate.

Chef AJ’s recipe doesn’t call for raisins, but I thought they were the perfect chewy addition to this creamy salad.

As Chef AJ says “Like a woman, this salad gets better with age.” I have to agree, I love to let the kale marinade in the dressing overnight in the refrigerator. It is twice as good the next day!

This recipe makes a large amount of dressing.
I was able to coat my 2 heads of kale, and  fill an entire mason jar for future salads.
This dressing is a great staple to have in your fridge for veggie dipping and quick salads.

 

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