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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Chicken Tortilla Soup

Want a quick easy soup that you can make for your family? Oh yeah anything quick and easy on a school night is the best.

Here you go. This was husband and kid approved. It was easy and I was able to set it and forget it till dinner time. This is great for the cooler weather when it is nice to have a hearty warm soup.

Ingredients:

  1. 2 lbs of chicken breasts
  2. 2 cans of black beans rinsed
  3. 1 can of enchilada sauce
  4. 1 can of fire roasted green chilies
  5. 1 can of fire roasted diced tomatoes
  6. 2 cloves of garlic chopped
  7. 1 onion chopped
  8. 1/2 tbs of cumin
  9. 1 tsp of chili powder
  10. Frozen corn
  11. Salt to taste
  12. 4 cups of unsalted chicken stock
    Toppings
  13. tortilla chips
  14. sour cream
  15. shredded cheese
  16. avocado
  17. jalapeno sliced

Directions:

  1. Saute onions in olive oil till translucent (if you have an InstaPot, you can do this in the pot, if you have a slow cooker sautee on the stove)
  2. In the InstaPot or Crock Pot – add diced garlic, add canned chilies, canned tomatoes, canned enchelada sauce, canned beans, chili powder, cumin, chicken stock, salt to taste.
  3. Add boneless skinless chicken into soup
  4. Settings for appliances:
    1. for crock pot set to high for 4 hours, or low for 8 hours
    2. for an InstaPot set it to pressure, high, 9 minutes, and turn the valve to seal
  5. Once soup is done cooking, take out chicken and shredded chicken, add chicken back in and add frozen corn. Stir together.
  6. Top with toppings you like.

Two cups of this soup has about 260 calories, and 36 calories from fat. That of course is before you put the toppings on it.

I hope you like this recipe. Let me know if you get a chance to try it. Thanks for reading. Have a great day!

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 Lunch…Tasty Tuna Salad on a Ricecake

Tired of the boring tuna salads. Try this one it is got great flavor, awesome texture, and loads of crunch.

I had to make lunch for myself and my husband. I had tuna, I thought I had pickles but alas my kids ate them all. But good thing they did remove the old empty jar out of the refrigerator. So instead I used Giardiniera. Giardiniera is a pickled vegetable mix. It is hot/spicy and tart. I added onion, tomato, and some mayonnaise. On the one rice cake I put sliced avocado, with some lime juice, and topped it with the tuna salad mixture. On the other rice cake I put sliced of cucumber then topped it with the tuna mixture. I added no other salt. The salt from the Giardiniera and the tuna itself was plenty.

My husband loved the avocado one better, but he liked both of them. I loved both of them.

If you are looking for a lunch version without extra carbohydrates, I like to put my salad a half of an avocado and just eat it that way. You lose the nice crunch of the rice cake but it is still equally tasty.

Tasty Tuna Salad Recipe: (Yield, 4 rice cakes or 2 servings)

Ingredients:

  1. 2.5 oz of Tuna (I used Tuna Creations this one is herb and garlic, you can use a canned tuna as well. I would add some powdered garlic)
  2. 10 cherry tomatoes cut into quarters
  3. 2 tbs or 20 g of onion diced
  4. 2 tbs or 20 g of Giardiniera diced
  5. 1.5 tbs or 21 g or mayonnaise
  6. 4 rice cakes
  7. 1/2 avocado
  8. 20 sliced of cucumber

Directions:

Cut veggies. Mix together Giardiniera, onion, tuna, tomato, and mayonnaise. Arrange rice cakes, layer veggies on the rice cakes, and then add your tuna mixture to the cakes. Serve and enjoy.

Stats/Calories for 1 serving or 2 rice cakes

Caloires 368, Fat 19.1 g, Fiber 9 g, Carbs 41.2 g, Sodium 475 mg, Protein 13 g.

Stats/Calories for the entire recipe or 4 rice cakes

Calories 736, Fat 38.2 g, Fiber 17.1 g, Carbs 82.4 g, Sodium 954.7 mg, Protien 26.1 g.

Tips: you can add pickles instead of the Giardiniera. You can omit the mayonnaise, but I would add something like mustard to give it a binding ingredient. If you are going to omit pickles or pickled veggies, I would add the juice of a lime to give you some acidity.

Healthy lunch… Lime Tilapia Herb Salad, with Rice

Not feeling stellar about myself today. So in order to avoid going back to bad habits of not eating or avoiding eating, I made myself this lunch. It is so tasty.

So enough talking here is the recipe.

Lime Tilapia Herb Salad, with Rice

Ingredients:

  1. 1 cup of cooked rice -cook rice to directions on package
  2. 70 g or about 2 cups of herb salad mix
  3. 2 radishes or 25 g sliced
  4. 1 tbs or 10 g rosemary olive oil
  5. 100 g or 2 filet of fish pan seared
  6. Cayenne pepper to taste
  7. Salt to taste
  8. Ground black pepper to taste
  9. 1/2 lime

Directions:

  1. Cook rice according to instructions
  2. Place a tsp of oil or spray pan with pan spray. Let pan get screaming hot, add tilapia and sprinkle with salt, cracked black pepper, and cayenne. Cook about 3 minutes turning only once. Squeeze lime over fish toward end of cooking.
  3. Place 2 cups or 70 g of herb salad mix in a bowl. Slice up the radishes and add to the bowl. Add 1 tbs of oil to the salad bowl. Add salt and and squeeze of lime and toss. Add hot fish flaked in the pan to the bowl.
  4. Plate rice, and salad and enjoy

Recipe stats:
Calories 429, Fat 17.3 g, Fiber 3.8 g, Carbs 40 g, Sodium 70.2 mg,
Protein 38.6 g

I hope you get a chance to try it. Let me know what you think. When ever I have days like this, I try to do the opposite of what my bad habit is. I try to do the healthy positive option that is the opposite. In this case for me it is eating healthy and enjoying good food, instead of avoiding it. Thanks for reading. My respect to you and your family.

Lobster Guacamole

For those of you who are here for the recipes this is for you. =) It has a story that goes with it as well so bare with me.

This is Lobster Guacamole, and if you have been reading my blog you know I am heavily into martial arts. I do Muay Thai, and Kali mainly, but also work in JKC (Jeet Kun Do), Silat, and Krav. Well when we do JKD we learn new terms for the passing and trapping skills. One of those phrases is Lop Sau Gwa Choi.

My instructor said gua choi sounds like guacamole, and I said lop sau sounds like lobster. So we have a joke now about lobster guacamole. When we are working on lop sau gwa choi. We say lobster guacamole.

We celebrated her birthday yesterday and I made lobster guacamole for her. She really liked it and it made her laugh. That was all I wanted for her.

Anyway enough of the preamble… here is the recipe:

Lobster Guacamole

Ingredients:

  1. 2 avocados
  2. 1 lime juiced
  3. 1/2 small diced red onion
  4. 1 tsp of granulated garlic
  5. Salt to taste
  6. 1 x 1.33lb live lobster – (using pre cooked or frozen lobster is an option as well)
  7. 1 jalapeno diced + a few slices ( seeded to be milder, or leave seeds in for more heat)

Directions:

  1. Humainly kill the lobster. Either place in freezer to make it go dormant and kill the brain, or place while lobster in boiling water.
  2. I tend to do the freezer method. It puts them in a dormant state and they fall asleep.
  3. Twist off the tail, twist off big claws and put entire lobster in boiling water. Boil lobster 7 minutes for first lb, and 3 minutes per additional lbs.
  4. When done shock in ice water, or cold water, to stop cooking.
  5. Remove lobster meat from tail, claws, and legs.
  6. cut up all produce and put in bowl
  7. squeeze lime onto produce
  8. Smash all ingredients together to make guacamole.
  9. Dice up lobster meat and mix in all but a tablespoon of the meat into the guacamole.
  10. Garnish with a twist of lime, extra lobster meat and extra jalapeno.

There you have it… its delicious. It is actually relativity healthy. Serve with chips or crackers or just put on rice cakes.

1/2 cup of guacamole is about 150 calories.

Thank you for reading. I hope you are having a great day. Keep being the best you that you can be. I hope you can try this recipe, and much respect to you and your family. Let me know what you think.

Lop Sau Gwa Choi – lobster guacamole

Caprese Salad

One of my favorite all time salads. Could not be any easier to make than getting out of bed and putting on a pair of pants. Even if you think you can’t cook, you can “cook” this. You can make this.

My kiddos and husband love this salad. This is vegetarian, a good source of protein, and just wonderfully refreshing on a hot day.

Ingredients:

  1. Tomato sliced
  2. Mozzarella sliced
  3. Basil
  4. Balsamic Vinegar
  5. Olive oil
  6. Salt and Pepper to taste

Directions:

  1. Slice tomatoes, Slice Mozzarella
  2. Layer tomato, then layer mozzarella, layer basil leave.
  3. Drizzle balsamic vinegar, and olive oil
  4. Sprinkle salt and pepper

Nutritional Info: Per Serving: 250 calories (160 from fat), 18g total fat, 6g saturated fat, 25mg cholesterol, 540 mg sodium, 9g carbohydrates, (2 g dietary fiber, 5g sugar), 14g protein.

You don’t have to give up flavor and taste to eat well. You just have to know the ingredients to put together. If you are having trouble coming up with things that will be tasty and healthy, a good rule of thumb is, if it grows together then it will probably taste great together.

From the Mediterranean area, lemons, olives, and fish are fantastic together. From South America region, mango, chilies, and poultry go great together. From South East Asia, coconut, green papaya, chilies, shrimp, are a staple combo. I think you can get the picture. I study food and where it comes from, and I love tasting new things.

This is an old dish. I did not invent it, but I certainly love it. I know those of you who follow my blog for recipes have been waiting… so here you go. Sorry for the wait. Been busy… =)

Thanks for reading and I hope you have a fantastic day!