Pumpkin Pie Protein Waffle

Pumpkin Protein Pancakes

Yup I did it. I made pumpkin pie flavored protein pancakes this morning. I have 2.5 to 3 hours of training to do today. So I needed a good breakfast that stuck with me. The best part is it was delicious.

This is both light and full of protein so that it will take longer to digest. Its so good, and my husband and kiddos said that the topping tastes like pumpkin pie.

I added whipped cream to my waffle, and made a pumpkin pie puree topping.

Pumpkin Pie Protein Waffles

Ingredients Batter: (yield 7 servings)

  1. 2 cups Birch Benders Protein Pancakes
  2. 1 egg
  3. 1/2 cup organic pumpkin puree
  4. 2 tbl veggie oil
  5. 1 tsp of cinnamon
  6. 1/2 tsp of pumpkin pie spice
  7. 1 1/2 cup of water

Ingredients Pumpkin Pie Topping: (yield 4 servings)

  1. 1 cup pumpkin puree
  2. cinnamon to taste
  3. pumpkin pie spice to taste
  4. 2 tbs maple syrup

Directions:

  1. Mix 2 cups of Birch Benders mix, with oil, water, egg and pumpkin puree.
  2. Heat up your waffle iron, spray with pan spray
  3. Fill the waffle iron with 1/2 cup of mix
  4. Cook till done

Directions for topping:

  1. Mix together 1 cup of pumpkin puree, the spices, and the maple syrup.

Stats: For 1 waffle the recipe made 7 waffles.

155 calories, 5.4 g Fat, 1.14 g fiber, 16.28 g carbs, 183.71 mg salt, 10.3 g protein

Stats: For 1 servings topping

46 calories, 0 g fat, 2 g fiber, 11.7 g carbs, 3.4 mg sodium, 0.5 g protein

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These were so tasty, low in fat, vegetarian, and very low in sugar.

I hope you get a chance to try these. It was a hit with the kiddos and husband. Let me know what you think if you get a chance to. I loved them. Thank you for reading, and keep trying to be the best you can be. My respects to you and your family.

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Egg Whites Scramble with Veggie Sausages

This is a simple breakfast. Its something that I do often. I waffled over if I should post it because it is so simple. But it is delicious vegetarian, full of protein, nutrients, and vegetarian. Which my body seems to run better on anyway. =)

It took about 15 minutes all in all to make.

So simple as it is here you go:

Ingredients:

  1. 4 egg whites
  2. 1 cup of portabella mushrooms sliced.
  3. 1 cup of sweet peppers sliced
  4. 1 green onion sliced
  5. 2 Morning Star Farms veggie sausages
  6. 1 tsp of olive oil

Directions:

  1. Follow the package details on sausages.
  2. Saute lower half of green onion, and mushrooms, add the sweet peppers.
  3. Move the veggies to the side, add egg whites and scramble.
  4. Serve up warm and enjoy.

Stats:
Calories 244, Fat 8.4 g, Fiber 6.7 g, Carbs 18 g, Sodium 527.7 mg,
Protein 27.2 g

I hope you get a chance to try this delicious and healthy breakfast. I added a plain bagel to get some carbs in. Let me know what you think.

Overnight Oats w/ Raisins, Chia, and Nuts

So I work early in the morning. Very early at a bakery. I wake up and I normally don’t eat till after my work is done. When I calculated how long I went without food for I was surprised. I went 14.5 to 15 hours before eating. So to remedy this I tried making overnight oats.

Now this was the first time making this and I used what had on hand to make something I could eat in the morning.

I used oats, chia seeds, nuts, raisins, honey, and whole milk. I usually like soy or almond milk. So I used what I had.

I am happy to say it was delicious. I can’t wait to make and try out other variations.

It was quick, and easy. I mean it took me 5 minutes to mix together and put nuts in a baggie. Then it sits in the fridge overnight.That is a great plus. It tastes great and it was quick and easy. On not to mention healthy.


Overnight Oatmeal w/ Raisins, Chia, and Nuts

Ingredients:

  1. 1/2 cup or 4 tbs old fashioned oats
  2. 1/8 cup or 2 tbs of chia seeds
  3. 3/4 cup of milk (use dairy, or my favorite Soy or Almond Milk)
  4. 1/8 cup or 2 tbs of raisins
  5. 1 tsp of honey
  6. 1 tsp vanilla
  7. pinch of salt
    Toppings
  8. 2 tbsp of Nut-rition mix

Directions:

  1. Mix together oats, chia, milk, raisins, honey, vanilla, and salt. Mix well.
  2. Let it sit overnight.
  3. Take with you to work, and add toppings before eating.

Calories/Stats:
Calories 556, Fat 23 g ,Fiber 14.3 g, Carbs 75 g, Sodium 110 mg, Protein 18 g


I am going to try to see if I can get my husband to eat it. If he likes it that is great. It is healthy and full of fiber. Score one for the wife and healthy foods.

This is full of fiber, only has natural sugars, and gluten free. Depending on what you put into it. This can be dairy free, nut free, and fat free.

Try it out, and let me know what you think. Thanks for reading my blog. Go out and eat healthy. =) If you get a chance to try this let me know if you liked it.

Healthy Breakfast…Quinoa, Apples, Pecans, and Honey Bowl

Although I ate this for lunch, this is a great breakfast, lunch or dinner. This is an incredibly healthy, hearty and tasty meal.

Breakfast is my favorite meal of the day. This one is just what I wanted today. If you are gluten free, vegetarian, or just trying to eat a little better for yourself. Try this out. You can make it vegan by omitting the honey. I would add another sweetener like stevia if you do though.

Quinoa, Apples, Pecans, and Honey Bowl

(serving size 1 serving – you can easily scale up and make more)

Ingredients:

  • 1 whole granny smith apple ~ 200 g diced washed with skin
  • 1/2 cup of uncooked quinoa, or 200 g cooked quinoa
  • 12 g honey local
  • 15 g pecan raw
  • 3.5 oz of almond milk
  • 1 tsp of vanilla
  • 1 tsp of cinnamon plus a little more for finishing
  • pinch of salt to taste
  • 1 cup or 8 oz water

Directions:

Follow directions on package. I took 1/2 cup of quinoa and added 1 cup of water. Bring it to a rolling boil, then reduce heat and cook for about 15 minutes or till cooked. I cooked the quinoa with 1 tsp cinnamon and 1 tsp vanilla in the water.

Then added the fresh/raw diced apple, raw pecans, honey, pinch of salt, sprinkle of cinnamon, and milk to the bowl. Mix together and enjoy

Stats for this meal:

Calories 557, Fat 16.1 g, Fiber 13.4 g, Carbs 95.7 g, Sodium 266.9 mg,
Protein 11.8 g

Healthy Lunch/Breakfast… Vibrant Springtime Asparagus and Eggs

Today for lunch, I wanted something light. I had a big breakfast and was not super hungry. So I made Garlic Lemon and Cayenne Blanched Asparagus, with two fried eggs. Spring cannot come soon enough. Asparagus is going to start popping up in the stores. So try this light, vibrant dish out.

This was so satisfying and delicious. It was light, but had enough fat and protein to be fulfilling. If you like the idea of Hollandaise sauce this will be right up your alley. This is a less caloric, and has less fat than Hollandaise sauce. The main reason is that lack of butter. This is so very satisfying in the same way. Taking out the Hollandaise sauce you remove for about 4 ounces or 1/2 cup you take out 140 calories, and 14 grams of fat. The sauce is made by adding pats of butter to wisking/cooking egg yolk and lemon juice. Those majority of those calories and fat come from the butter and the extra yolks for the sauce.

My digression and some background:

I also added finishing salt to the meal with Maldon salt.

” The brand was Maldon—Maldon Sea Salt Flakes. It came from a 135-year-old family-owned salt works on the southeast coast of England. My wife had been buying it for years. “

https://www.bonappetit.com/story/history-of-maldon-salt

Maldon salt is a flaky sea salt that is used for finishing your food. When I feel like being super special I will pull out the Maldon. Let me put this into perspective. For the boiling water to blanch the asparagus, I just used regular granulated salt. It will be dissolving in water and does not need to be super special. This salt you put on your food cause you want to taste it. You want to taste the different minerals in it. The minerals in the “fancy” salts are what gives it different flavors.

” Once upon a time, salt was just salt. It was the stuff in shakers and canisters, the gustatory equivalent of the treble dial. You used more, or you used less. Whether it was a little girl with an umbrella, a toss over the left shoulder to ward off bad luck, or a nontaster’s affront to the chef, it was all just salt. “

https://www.bonappetit.com/story/history-of-maldon-salt

Make your food interesting and fun, and delicious and it will be such a satisfying part of your life. I digress though back to the recipe.

Recipe: Garlic Lemon and Cayenne Blanched Asparagus (yields 2 servings)

Ingredients:

  1. 2 bunches of asparagus
  2. 1 lemon zested
  3. 1/2 lemon juiced
  4. 2 cloves of garlic sliced
  5. 1 tsp of olive oil
  6. 1/4 tsp of cayenne pepper plus a little more for sprinkling on top of eggs
  7. Maldon salt for finishing
  8. Pepper to taste
  9. Granulated salt for blanching water

Directions:

  1. Take a spear of asparagus and holding both ends bend till it breaks. Where it breaks cut the rest around that area. Because that is where the woody part of it basically ends. Blanch the asparagus in salinated/salted boiling water, for about 2 minutes or till just tender but still has a crunch. Remove from water and dunk in ice bath or bowl with cold water to stop the cooking.
  2. In a pan add oil, cayenne, and garlic, heat till garlic starts to brown around edge. Drain and add asparagus to the pan, toss the asparagus in the oil in pan just to coat. Portion out Asparagus onto two plates. Squeeze a little bit of lemon on them. Add lemon zest to asaparagus.
  3. Fry 4 eggs, in the same pan. Take plats and add egg to the asparagus. Garnish with pepper, Maldon salt, lemon zest, and sprinkle of cayenne.
  4. Serve and enjoy immediately

Calories/stats for 1 serving

Calories 350, Fat 29.2 g, Fiber 4.6 g, Carbs 10.5 g, Sodium 802 mg, Protein 18.5 g

This was kid and husband approved. Thanks for reading this far. Have a fantastic week.

Breakfast during a snow storm…eating healthy no matter what the weather.

Alright its cold outside, and we are having a winter snow storm here. Being snowed in is no reason to not eat well. Some people get snowed in and just throw their hands up and eat anything. Believe me it is tempting to just make some cinnamon rolls and coffee. Wrapped up in my electric blanket… But I had to stay strong. =)

This protein packed avocado toast was my breakfast. It is so tasty and filling.

I have here two pieced of whole grain toast. Two eggs I cooked, 1/2 of an avocado, and about 12 slices of cucumber.

Protein packed avocado toast

Ingredients:

  • 2 whole eggs
  • 1/2 avocado
  • 12 slices of cucumber or about 33 grams
  • 2 slices of whole grain toast
  • 1/2 tsp of oil to cook eggs in

Direction:

Cook eggs, slice veggies, and toast bread. Assemble with avocado first, it will glue things together, then cucumber, and place a fried egg over top. Enjoy!

Calories472, Fat30.4g, Fiber12.2g, Carbs34.9g, Sodium428.2mg, Protein20.5g