I wanted pancakes, but I wanted healthy and I wanted to stay on track so I made these. They don’t have any extra sugar in them other than what is in your protein powder, and bananas. A bit of honey is what they needed to top them off. They were delicious, and exactly what I wanted.
This is gluten free, dairy free because I use (Vega protein powder), vegetarian, full of protein, low in fat, and have fiber in them.
4 large eggs
2 ripe bananas
3/4 cup rolled oats, uncooked
1/4 cup chocolate protein powder ( I use Vega)
2 tbsp unsweetened cocoa powder
1 tsp ground cinnamon
1 tsp coconut oil, for cooking
fruit garnish (I had frozen fruit)
Honey for serving
Take all ingredients and blend together in the blender.
Cook them as you would a regular pancake.
Keep in mind when you cook anything chocolate it can be hard to tell when something is done due to the darkness of the batter.
Calories/Stats: Serving Size 2 servings, sans honey and fruit
Calories 800, Fat 31.6 g, Fiber 11.5 g, Carbs 80.7 g, Sodium 835.9 mg, Protein 56.7 g
I hope you all get a chance to try this out. Let me know what you think, and if you have a chance to try it out.
Ok this may seem strange to you, but this is such a tasty snack and healthy to boot. Its full of fiber, vitamins, good fats, and protein. It is gluten free, vegan, and did I mention it is tasty.
Cayenne pepper is so good on tropical fruits. I love the sweet and spicy mixture. My mango was a little under ripe so it was a little more acidic. But just as tasty.
Enough of my jabbering here is the recipe.
Spicy Mango Fruit Bowl
1 mango diced
1/4 cup or 24 grams of roasted almonds
10 grams of unsweetened tasted coconut
Cayenne pepper to taste (beware the pepper packs a kick)
Dice mango up, slice banana, add roasted almonds, sprinkle on the cayenne, sprinkle on the tasted coconut.
Mix together and enjoy
Calories 371, Fat 12.9 g, Fiber 8.6 g, Carbs 63.7 g, Sodium 13.5 mg, Protein 8 g
I hope you get a chance to try this. It is one of my favorite snacks. Its a whole food snack, spicy, and tasty. Did I mention that it is easy to make. All you have to do is cut up the fruit. You could make it ahead of time and put it in a reusable container and take it to work with you.
I am half Japanese and I tend to have cravings that sometimes are hard to fulfill. Sometimes it is just a lot of extra work to form them into balls. So I just made it into a bowl.
I would normally add seaweed to it, but I ran out. I know… I know… I am going to loose my Asian card cause I don’t have seaweed in my house.
So when I don’t have time between my job, and dealing with my kids, and the rest of the household chores I just made it in to a bowl.
In Japan there is a thing that is famous around the world. Used for lunch boxes all over the country. I remember getting them in my lunch box and I would get so excited. Onigiri! Onigiri is what we call rice balls. There are many kinds of onigiri with many kinds of fillings. I love many of these flavors/combos, Umeboshi (pickled plumb, a favorite of mine), Tuna Mayo, kombu (simmered seaweed), shrimp, just to name a few. Another one of my favorite is spicy salmon mayo or Shake Mayo (pronounced sha kay mah yo).
Today I made a spicy salmon mayo onigiri bowl.
I really recommend you try it if you can. Luckily it is super easy. I added other fresh veggies to it cause I wanted some more veggies.
Spicy Salmon Mayo Onigiri Bowl
1 cup of cooked rice
1/2 cup shredded raw carrots
1/2 cup of sliced mushrooms raw
1 green onion sliced raw
2 radishes sliced raw
2.5 oz of salmon in a pouch/can
1 tbs of mayo
Sriracha to taste
salt and pepper to taste
seaweed (optional but so tasty)
Cook rice to direction on package
Mix together salmon, mayo, sriracha, salt and pepper.
Add salmon mixture to rice, add veggies to rice, and enjoy.
(alternate toppings to add, seaweed, sesame seeds, umeboshi)
Stats for the lunch: Calories 401, Fat 12.9 g, Fiber 3.4 g, Carbs 51.5 g, Sodium 536.3 mg, Protein 17.9 g
The salmon mixture is what you may find in a spicy salmon mayo onigiri. I just put it on the outside, because I don’t have time to mold the rice into balls. But you know what it tastes phenomenal and looks beautiful to boot. Is it in the cute shape of a rice ball with seaweed? Nope but it is just as good.
Its also healthy, full of fresh veggies, low in fat, full of protein, and oh so tasty.
Like I said I would have added seaweed, but I did not have any.
I love this kind of lunch. I thought you all might. So I thought I would share it with you. I hope you get a chance to try this. Let me know what you think. Thanks for reading this.
I had an early morning. I woke at 4:30 am, and had a fru fru coffee, but forgot to eat breakfast. So I was pretty hungry getting home.
I decided to make a poke bowl for lunch. I took a short cut and bought pre poached shrimp from the super market. I had rice cooked from dinner last night. Chopped up some veggies, shredded a carrot, and made a simple sriracha mayo.
It turned out fantastic. It was so delicious, and I only used half of the sauce mixtures. This is a great lunch with a rainbow of colors and flavors. This dish has lots of vitamins, gluten free, and great source of protein.
I have noticed the poke bowl has become a thing. At least in America. However, this is something I would eat normally. I have also done this with just some eggs, or egg whites.
1 1/2 cup of cooked rice.
1 carrot shredded
1/3 of a cucumber sliced
1 green onion sliced on a bias
5 poached shrimp or about 3 oz
1/2 cup of sweet peppers sliced
1 cup of spinach
Directions:Makes 1 serving
Cook the rice per instructions on the package
Shred one carrot
Slice up 1/3 of a cucumber
Cut up 1 green onion, and sweet peppers
Add spinach to rice in bowl, add all other veggies.
Poaching shrimp – Clean and de-vein shrimp, in a pot of boiling water add salt enough so that you can taste the salt and it tastes like the ocean. Add shrimp and cook for about 2 to 3 minutes depending on size of your shrimp. Transfer to an ice bath to stop cooking.
Place shrimp on your veggies.
Ingredients Directions Sauce: Makes 2 servings
1 tbs of mayo
1 tbs of sriracha ( go less if you like less spicy)
2 tsp of lemon juice
mix all above together and top on the poke bowl.
Stats just for rice veggies and shrimp
Calories 500, Fat 6.8 g, Fiber 5.3 g, Carbs 85.9 g, Sodium 1515.5 mg, Protein 27.6 g
I hope you all get a chance to try this. It is delicious. You can opt not to use the mayo, and just put some wasabi and soy sauce on it. That would be delicious too. You can also make this vegan by removing the shrimp and mayo.
Let me know what you think. Thank you for reading this. As always keep working to be the best you that you can be. My respects to you and yours.
Another smoothie day. It is going to be to cold for smoothies soon, so I have to get my smoothie on. I decided to make another smoothie bowl for lunch.
This is gluten free, uses natural sugars, dairy free, vegan, healthy/full of vitamins, and so yummy.
I wanted to get some protein in there. So I added the PB2 Chocolate. It is a chocolate peanut butter powder. It is great on waffles, in waffles, on toast, in smoothies, in shakes, on smoothie bowls. You get the picture I am sure.
2 cups of frozen fruit
1 frozen banana
1/2 cup almond milk
2 cups of water
2 tbs of PB2 Chocolate Peanut Butter powder
1/2 tbs honey
Pinch of Slivered almonds
Blend the frozen fruit till you have tiny pieces, almost looks like rice
Add liquid and blend till smooth
Add toppings and enjoy
Calories 371, Fat 19.2 g, Fiber 14.4 g, Carbs 73.7 g, Sodium 161.5 mg, Protein 11.1 g
Thank you again for reading. I hope you get a chance to try this.
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
1/2 cup or 4 tbs old fashioned oats
1/8 cup or 2 tbs of chia seeds
3/4 cup of milk (use dairy, or my favorite Soy or Almond Milk)
1/8 cup or 2 tbs of raisins
1 tsp of honey
1 tsp vanilla
pinch of salt Toppings
2 tbsp of Nut-rition mix
Mix together oats, chia, milk, raisins, honey, vanilla, and salt. Mix well.
Let it sit overnight.
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.
If you have been anywhere in the metropolitan U.S. of A, you will notice that smoothie bowls are a thing. Especially in the summer when its hot and you don’t want to eat something hot. As fall is kicking in and its going to get colder and I don’t know about you but I will want less cold foods and more warm, or warming foods. But since it is still only the fall and summer is still holding on I thought I would post this.
Its easy peasy. Choose a frozen fruit you like, or a mix of them. Have frozen bananas on hand. And choose your toppings. For this one I chose nut and dried fruit mix for the healthy fats, a few dark chocolate chips to feel like I am getting a treat, desiccated coconut, and frozen raspberries.
You are going to blend the frozen fruits till you get tiny chunks of fruit. It kinda looks like confetti. It will look a little like this.
After you get the frozen fruit mix into tiny chunks, you add the liquid. Today I used soy milk and water. Blend again till smooth and you get something that looks like soft serve ice cream.
Tropical Smoothie Bowl
2 cups of frozen fruit (this was a tropical fruit mix)
1 frozen banana
4 tbs of soy milk
water as needed alternately you can use juice instead
2 x tbs Nut and fruit mix (I used planters NUT-rition)
1/4 frozen raspberries
1 tsp of dark chocolate chips
2 grams of desiccated coconut
blend the frozen fruit till it is in small chunks
add liquid and blend till smooth, add water if needed
put the smoothie in a bowl and add toppings and enjoy.