Tag: Whole Food

Healthy Breakfast… Wholesome Whole Food Pancake with Berries

On By Thinks with SpinksIn Fitness, FoodLeave a comment

So today I made pancakes. Well I made two types of pancakes. Ones for my kiddos. I will link to the recipe that I use for pancakes. Pancakes I make for my kiddos.

Then I made a protein packed pancake that does not have added sugar, till I added a little bit of local honey.

These were so good. Usually protein pancakes tend to be a little dense and these look like they will be but they are not. Pssstt… the secret is the baking powder.

I ground up rolled oats in my blender to make my own oatmeal flour.

The only sugars in this are natural sugars. Yay for whole foods.

Recipe: Wholesome Whole Food Pancake with Berries
(yields 2.5 servings, or about 2 pancakes per person)

Ingredients:

  1. 2 bananas smashed
  2. 1.5 cups of rolled oats, that you blend in your blender to make a flour
  3. 2 eggs
  4. 1/4 tsp of salt
  5. 2 tsp of baking powder
  6. Berries that you like, or other fruit
  7. Honey to taste
  8. 1 tsp of vanilla
  9. 1/2 tsp of cinnamon
  10. 1 cup or 140 grams of berries

Directions:

  1. Grind up the the oats, pour into a big bowl, add salt and baking powder.
  2. On the side of the bowl smash the two peeled bananas till they are are about 95% smashed.
  3. Add two eggs, vanilla, and cinnamon. Mix it all together.
  4. In a hot pan, use a pan spray, and add some batter to the pan. You will have to spread this out on your own. It will be thick and want to stay in one clump. The more you spread out, the faster it will cook. Cook till the inside of the pancake is just finished.
  5. Cut up and wash fruit you want to add to your pancakes.
  6. Stack some pancakes, add fruit, and drizzle with honey.

Calories/Stats: This is for one serving with the mixed berries added, but not the honey
Calories 363, Fat 7.7 g, Fiber 8.7 g, Carbs 63.5 g, Salt 275.3 mg, Protein 11.6 g

Got a little artsy with my photo. I am not a photographer so yeah. The sunlight through the fruit and honey was pretty.

If you have read this far, thanks for reading. I hope you have a fantastic week, and keep up making good changes for you and your family.

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Tasty Taco night… Better than Take away Tacos

On By Thinks with SpinksIn Fitness, Food, OpinionLeave a comment

Who needs take away when you can make beautiful tacos at home? Remember fitness is a way of life, a journey. So learning how to cook well for yourself is very helpful, and you don’t have to rely on take away.

I am a professional chef, and have a Culinary degree, with a specialization in Baking and Pastry.

This is what I make for my family at home. We love taco night and my kiddos love to eat my tacos. Currently my son and daughter are asking for another taco. He ate three already. I would say that is a good sign. These are all whole foods, and things I know where they came from.

The recipe includes the Pico De Gallo, and ground beef mixture. I have noticed that I have readers from all over the world so I will try to add appropriate measurements where I can to help you out. Some may wonder what a Pico De Gallo is, it is similar to a salsa, however, it is not as liquid and sauce like as a salsa. Pico De Gallo is also very fresh and you can add what you like to it.

I set up a taco bar, and let the kiddos decide what they want on their tacos. They both request all of the toppings. I love that my kiddos will eat lots of veg. Starting good habits early will carry them through life. That is the hope at least.


Pico De Gallo Recipe

Ingredients:

  • 1/2 onion small dice
  • 2 small tomatoes diced or about 25 heirloom cherry tomatoes
  • 1/2 seeded jalapeno
  • 1/2 lemon juiced or a lime
  • Salt and pepper to taste
  • 2 tbs or Euro 1/2 oz of cilantro chopped – (if you don’t like cilantro leave it out)

Directions:

Dice onions, dice tomatoes, small dice the jalapeno, add all ingredients to bowl. Squeeze lemon over your clean fingers to catch the lemon pips. You want to make sure to add lemon or lime as the acid really will brighten the flavors of your Pico.

Ground Meat Recipe

Ingredients:

  • 1 lb or Euro 454 g of ground beef or I also like ground turkey
  • 1/2 onion diced
  • 1 tbs or Euro 1/4 oz ground cumin
  • 1 clove garlic
  • 1 tsp or Euro 1/4 oz paprika
  • 1/2 tsp or Euro 1/8 oz of cayenne pepper or ground chipotle pepper (add more if you like spicier)
  • 1/2 cup or Euro 4 oz Beef stock or Turkey stock or Vegetable stock to taste
  • 1/2 seeded small diced jalapeno
  • oil enough to coat bottom of pan
  • salt and pepper to taste

Directions:

Dice the onion and saute on med/high till soft and caramelized, add meat, while it is cooking add spices on top. Brown the meat and cook till thoroughly done. Drain extra fat from pan, and add stock. Taste and add salt and pepper to taste. Bring to a simmer and let simmer for about 5 minutes.

Tips:

  • I take corn tortillas and toast them over the open gas flame on my stove.
  • You can add more ingredients to the meat mixture. Granulated/Ground garlic, Cilantro, and ground coriander.

The following is the stats for one taco:

Calories 143, Fat 5.6g, Fiber 1.9g, Carbs 13.3g, Sodium 209.1mg,

Protein 9.6 g