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
Directions:
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
Ingredients:
1 mango diced
1 banana
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)
Directions:
Dice mango up, slice banana, add roasted almonds, sprinkle on the cayenne, sprinkle on the tasted coconut.
Mix together and enjoy
Stats:
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
Ingredients:
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)
Directions:
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)
This is not my image. It is just the product I use.
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.
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
IngredientsBatter: (yield 7 servings)
2 cups Birch Benders Protein Pancakes
1 egg
1/2 cup organic pumpkin puree
2 tbl veggie oil
1 tsp of cinnamon
1/2 tsp of pumpkin pie spice
1 1/2 cup of water
IngredientsPumpkin Pie Topping: (yield 4 servings)
1 cup pumpkin puree
cinnamon to taste
pumpkin pie spice to taste
2 tbs maple syrup
Directions:
Mix 2 cups of Birch Benders mix, with oil, water, egg and pumpkin puree.
Heat up your waffle iron, spray with pan spray
Fill the waffle iron with 1/2 cup of mix
Cook till done
Directions for topping:
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.
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:
4 egg whites
1 cup of portabella mushrooms sliced.
1 cup of sweet peppers sliced
1 green onion sliced
2 Morning Star Farms veggie sausages
1 tsp of olive oil
Directions:
Follow the package details on sausages.
Saute lower half of green onion, and mushrooms, add the sweet peppers.
Move the veggies to the side, add egg whites and scramble.
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.
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
Ingredients:
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
Topping ingredients
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
Directions:
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.
I wanted a sweet and spicy snack so I “made” this. Made is such a grand word for what I did. I cut up some fruit and put it together added spice, and coconut and ate it. But made it I did. It is beautiful and so very tasty as well. You eat with your eyes first so it if is beautiful, it is more appetizing.
Sweet and Spicy Tropical Salad Yield 1 serving
Ingredients:
1 mango diced ( about 2 cups)
1 dragon fruit diced ( about 2 cups)
2 tbs desiccated unsweetened coconut
Cayenne Pepper to taste
Directions:
Cut fruit, add to bowl, add cayenne to mango, add unsweetened coconut. Mix and serve.
Calories/Stats
Calories 374, Fat 10.6 g, Fiber 13.7 g, Carbs 71.2 g, Sodium 9.1 mg, Protein 6.1 g
Thank you for reading. If you get a chance to try it let me know. Be good to yourself, and always strive to make yourself a better you.
