Thursday, August 29, 2013
Rhubarb Crisp Breakfast/Dessert
I can never get enough breakfast. A breakfast that can double-up as a dessert? BONUS! Rhubarb is technically a vegetable, yet it's always found used how fruit would be used: pie, crisp, etc. So today, I bring you an oatmeal, which if prepared slightly different could be a crisp.
Rhubarb is a sour vegetable, and requires a bit of sweetener and cooking to soften and bring out the sweetness. It is much less challenging than it looks, because when you buy it, it looks like a reddish celery stick on steroids. Cleaned up, broken down, and cooked, it becomes drinks, sweets, and meals... The perfect plant!
1/4 C gluten free oats (TJ's)
1/4 C egg whites
1/2 C almond milk
1 stick of rhubarb, chopped in pieces
1 T coconut oil
Cinnamon
1 packet stevia or honey
5 cashews chopped
Preheat oven to 350 degrees. In a skillet heat coconut oil and rhubarb with the stevia and cinnamon. Cook until softened and the rhubarb is "sweating."
In a small Corning ware dish (or some other small oven-safe dish), pour the uncooked oats, egg whites, almond milk, and add rhubarb. Mix together well then top with cinnamon and crushed cashews.
Bake in the oven for 15-20 minutes (until bubbling and browning on top). Remove from oven and let stand for 5-10 minutes. Ready to eat!
This would also be a delicious dessert :)
Tuesday, August 27, 2013
Bacon-wrapped Scallops with Rice
Killer cramps? Treat yourself to a little homemade fine dining. I’m about to go on vacation with some friends to the south where seafood will be everywhere – and you can bet we will be taking full advantage of all Florida has to offer! This warm meal might sound light, but will definitely have you feeling full to kick those salt cravings.
Scallops are a toss-up, you either dislike them because you think they’re squishy and bland, or you love them because you’ve had them well cooked and seasoned. If you’re a nay-sayer, bite your tongue! They’re easier than you would think and delectable little fish, at that!
Bacon-wrapped Scallops on a bed of mushroom, cranberry and kale wild rice
Ingredients (serves 2):
8 sea scallops
8 pieces of bacon
2 T of coconut oil or organic unsalted butter
½ C unsweetened coconut milk (or almond milk)
½ C vegetable stock
3 cloves of garlic minced
½ C of dried cranberries, chopped
2 C kale, rinsed, cut up, raw
1 C of button mushrooms, sliced
¼ green onions finely chopped
Black pepper, basil, parsley
Directions:
Preheat oven to 350 degrees F and line a cookie sheet with parchment paper. Cook the bacon in oven until the edges start to brown, but it is still uncooked enough to bend – about 12-15 minutes. Take out of the oven and let cool.
Pour the milk and stock in a pot on medium heat on the stove. Add the wild rice. Once brought to a boil, reduce to a low heat and add the garlic, kale, cranberries, and mushrooms and simmer for about 15-20 minutes on very low heat. Add seasonings.
Take your cooled bacon and wrap it around the edges of all the scallops. One piece of bacon should just overlap towards the end. Place a toothpick or bamboo stick through tip to hold the bacon in place. In a skillet on low-medium heat warm up butter or coconut oil with a sprinkle of minced garlic. Place 6 scallops on at a time and cover with lid (also helps the splatter burn from the grease!). After about 5 minutes, flip them over and cover for another 5 minutes. Take them off and cook the remainder of the fish, 5 minutes on each side. Pour your rice and veggie mixture in a bowl, just about a cup per person – it should be slightly soupy and top with your bacon sea scallops!
You might impress a few people with this one; it looks and tastes so much more complicated than it actually is! If you’re like me and enjoy a little spice with your meals, red pepper flakes to the rice or curry powder to the scallops (not both) would be a great addition. Curry, like turmeric, is a great, great thing for your immune system!
Please write in with any comments of feedback! I would love to hear them!
Scallops are a toss-up, you either dislike them because you think they’re squishy and bland, or you love them because you’ve had them well cooked and seasoned. If you’re a nay-sayer, bite your tongue! They’re easier than you would think and delectable little fish, at that!
Bacon-wrapped Scallops on a bed of mushroom, cranberry and kale wild rice
Ingredients (serves 2):
8 sea scallops
8 pieces of bacon
2 T of coconut oil or organic unsalted butter
½ C unsweetened coconut milk (or almond milk)
½ C vegetable stock
3 cloves of garlic minced
½ C of dried cranberries, chopped
2 C kale, rinsed, cut up, raw
1 C of button mushrooms, sliced
¼ green onions finely chopped
Black pepper, basil, parsley
Directions:
Preheat oven to 350 degrees F and line a cookie sheet with parchment paper. Cook the bacon in oven until the edges start to brown, but it is still uncooked enough to bend – about 12-15 minutes. Take out of the oven and let cool.
Pour the milk and stock in a pot on medium heat on the stove. Add the wild rice. Once brought to a boil, reduce to a low heat and add the garlic, kale, cranberries, and mushrooms and simmer for about 15-20 minutes on very low heat. Add seasonings.
Take your cooled bacon and wrap it around the edges of all the scallops. One piece of bacon should just overlap towards the end. Place a toothpick or bamboo stick through tip to hold the bacon in place. In a skillet on low-medium heat warm up butter or coconut oil with a sprinkle of minced garlic. Place 6 scallops on at a time and cover with lid (also helps the splatter burn from the grease!). After about 5 minutes, flip them over and cover for another 5 minutes. Take them off and cook the remainder of the fish, 5 minutes on each side. Pour your rice and veggie mixture in a bowl, just about a cup per person – it should be slightly soupy and top with your bacon sea scallops!
You might impress a few people with this one; it looks and tastes so much more complicated than it actually is! If you’re like me and enjoy a little spice with your meals, red pepper flakes to the rice or curry powder to the scallops (not both) would be a great addition. Curry, like turmeric, is a great, great thing for your immune system!
Please write in with any comments of feedback! I would love to hear them!
Kale, Bacon, and Watermelon Salad
Did someone say watermelon and bacon? Oh yes, you bet. Two of the great loves of my life put together for the better of the ovaries! Who knew? There are a hundred takes on a salad that you can do, but in the words of John Voight in Varsity Blues “stick with the basics; stick… with… the BASICS!” Except I promise not to hit you over the head with a whistle if you get fancy.
Kale is something I get a lot of pushback on. Bitter, dry, crunchy/prickly, those do not sound appealing. I must admit I’m not even the biggest fan of raw kale. But when steamed or sautéed you can make it great – I promise.
So if you’re suffering from the disgusting humidity and heat wave passing through the Midwest, this will be a refreshing and fiber-filled escape for you. Also, this is a time when bacon is great because salt is in the “other” column for the Menstruating Phase!
Ingredients:
1 serving of Kale (a couple of handfuls worth)
1/3 C Blueberries
1 C Watermelon (balled, cubed, however you like! I like small cubes because I savor it longer)
1 serving of Chestnuts (go for the water chestnuts!)
3 slices of bacon, not turkey bacon
2 T olive oil
½ Lemon
Black pepper, cilantro
Directions:
Again, I prefer my kale cooked. If you’re one of the gifted few that can stomach (and digest) raw kale, by all means, just rinse and use! But to cook for salads, I use a little vegetable steamer that just fits right in a pot of boiling water (keeping the water below the steamer, so the veggies are only getting steam, not water). You will use about 1 C of water, bring to a boil and place the vegetable strainer/steamer in the pot, top with the two handfuls of kale and place a lid over that for about 10 minutes on low heat.
If you have no clue what I’m talking about with this “steaming” business, another simple solution is to saute. This can be fun because it can get the edges of the kale nice and crunchy, and I like a little char taste from time to time. Heat up olive oil in a frying pan, place kale in pan and add just a tablespoon of water over top, cover this, but stir occasionally on low heat. Add a sprinkle of sea salt and garlic powder. Once you have reached your desired texture (you still want it somewhat bright green, a little undercooked), set to the side or in the refrigerator to cool.
There are several Pinterest ways to cook bacon. I enjoy the oven method where you lay them on a cookie sheet at 325 degrees in the oven for 20 minutes. But who can wait 20 minutes for BACON!? You can do that if you have patience. If you do not, just reuse the pan you cooked your kale in, or some other frying pan, and cook until crunchy the bacon, flipping occasionally. Drain your grease (not down the sink – use a can or something). Blot the bacon, let cool and cut up into bacon bits. Please, do not BUY a shelf-stable container of bacon bits. This concept creeps me out, but it is also loaded with and unnecessary amount of sodium and other things. Remember: if you cannot read the label, do not eat it. Bacon is great in pure form.
Drain your water chestnuts and halve.
To make your “dressing,” take the tablespoon of olive oil and put in a little dish. Squeeze your lemon half in it, sprinkle cilantro, cracked black pepper, and if you feel like another herb try rosemary or basil, those go great with watermelon.
Place your kale on a place, top with bacon crumbles, watermelon cubes, sprinkle with blueberries, add your chestnuts, and drizzle with dressing! Pretty easy, huh?
Remember to stay hydrated on days like this! You might feel bloated as all get-out, but water is the best way to avoid that feeling! Drinking a large amount of water will flush out the bloating and other toxins.
Kale is something I get a lot of pushback on. Bitter, dry, crunchy/prickly, those do not sound appealing. I must admit I’m not even the biggest fan of raw kale. But when steamed or sautéed you can make it great – I promise.
So if you’re suffering from the disgusting humidity and heat wave passing through the Midwest, this will be a refreshing and fiber-filled escape for you. Also, this is a time when bacon is great because salt is in the “other” column for the Menstruating Phase!
Ingredients:
1 serving of Kale (a couple of handfuls worth)
1/3 C Blueberries
1 C Watermelon (balled, cubed, however you like! I like small cubes because I savor it longer)
1 serving of Chestnuts (go for the water chestnuts!)
3 slices of bacon, not turkey bacon
2 T olive oil
½ Lemon
Black pepper, cilantro
Directions:
Again, I prefer my kale cooked. If you’re one of the gifted few that can stomach (and digest) raw kale, by all means, just rinse and use! But to cook for salads, I use a little vegetable steamer that just fits right in a pot of boiling water (keeping the water below the steamer, so the veggies are only getting steam, not water). You will use about 1 C of water, bring to a boil and place the vegetable strainer/steamer in the pot, top with the two handfuls of kale and place a lid over that for about 10 minutes on low heat.
If you have no clue what I’m talking about with this “steaming” business, another simple solution is to saute. This can be fun because it can get the edges of the kale nice and crunchy, and I like a little char taste from time to time. Heat up olive oil in a frying pan, place kale in pan and add just a tablespoon of water over top, cover this, but stir occasionally on low heat. Add a sprinkle of sea salt and garlic powder. Once you have reached your desired texture (you still want it somewhat bright green, a little undercooked), set to the side or in the refrigerator to cool.
There are several Pinterest ways to cook bacon. I enjoy the oven method where you lay them on a cookie sheet at 325 degrees in the oven for 20 minutes. But who can wait 20 minutes for BACON!? You can do that if you have patience. If you do not, just reuse the pan you cooked your kale in, or some other frying pan, and cook until crunchy the bacon, flipping occasionally. Drain your grease (not down the sink – use a can or something). Blot the bacon, let cool and cut up into bacon bits. Please, do not BUY a shelf-stable container of bacon bits. This concept creeps me out, but it is also loaded with and unnecessary amount of sodium and other things. Remember: if you cannot read the label, do not eat it. Bacon is great in pure form.
Drain your water chestnuts and halve.
To make your “dressing,” take the tablespoon of olive oil and put in a little dish. Squeeze your lemon half in it, sprinkle cilantro, cracked black pepper, and if you feel like another herb try rosemary or basil, those go great with watermelon.
Place your kale on a place, top with bacon crumbles, watermelon cubes, sprinkle with blueberries, add your chestnuts, and drizzle with dressing! Pretty easy, huh?
Remember to stay hydrated on days like this! You might feel bloated as all get-out, but water is the best way to avoid that feeling! Drinking a large amount of water will flush out the bloating and other toxins.
Monday, August 26, 2013
Wild Salmon Fillet and Fall Veggies
Fall is often listed as a favorite season for many reasons, likely with the changing of seasons and that feeling of a fresh start (which I believe came from the “new school year” feeling every August), leaves changing beautiful colors, and the local Farmers Markets are flourishing with seasonal vegetables which colors are brilliant, flavors are rich and sweet and earthy, and there is an endless amount of cooking to be done in preparation for the shift indoors.
In the ovulatory and luteal phases, you really get to take advantage of this. But if you are newer to cooking, like my lovely friend, you might be scratching your head thinking “what on earth do I do with an EGGPLANT?!” That’s fair, it’s not commonly used. However, don’t let that deter you. There is plenty to be done with that beautiful, deep purple colored vegetable. So let’s go ahead and stick with the Ovulatory Phase for the purpose of this meal. You might be thrown by some of the seasonings I’m using, but it’s just one meal… give me a little bit of trust!
This phase usually lasts you about 5 days, and I am a planner. So I cook in bulk, and then can pack my lunches for the next day or just reheat the dinner the next day. So the veggies will be in BULK and last up to 5 days. Salmon, however, I prefer fresh and juicy right out of the oven. You can also use another of the fishes listed on the chart, but salmon has a nice flavor that pairs well with these.
Ingredients:
1 Wild Salmon fillet (4-5 oz’s is enough to be a serving, the meal is quite filling)
1 Cup Quinoa (eat only ¼ C cooked with each meal)
1 Cup Fat Free chicken or vegetable broth
1 Cup water
15 Brussels Sprouts, halved
2 Red Bell Peppers, cut in chunks however you like
24 Asparagus spears, cut in 2-inch pieces
1 Eggplant, 1-inch cubes
4 cups of baby spinach
12 cherry tomatoes halved (or use can of no sodium added diced tomatoes, drained)
1 onion cubed
1 bulb of garlic, peeled and diced (or 2 T of minced garlic)
Spices: Sea Salt, Pepper, Garlic powder, cinnamon, basil, rosemary, thyme. If you have another you love, use it, just keep the sodium to a minimum.
Directions:
Preheat oven to 400 degrees. After rinsing and chopping, use the Brussels sprouts, asparagus, red bell pepper, eggplant, onion, and half the listed amount of garlic as recommended above. Lay them out on a deep cookie sheet/pan, either spraying with PAM or drizzling with Olive Oil (healthy fats are GOOD, do not be afraid of olive oil!). Season with a few shakes of sea salt, pepper, and the rest of the seasoning. Cinnamon is a surprising addition here, but it really brings out the flavors being used. Stir all of the veggies up in the tray so the flavors are spread around and place in the oven for 40-45 minutes. Every 15 minutes, stir the vegetables to make sure they are all getting cooked evenly.
In a pot, pour in the quinoa and liquids, ½ T of garlic, the cherry tomatoes, and season with a touch of basil. Let this simmer on medium heat until it begins to boil, then reduce to low heat. Add the baby spinach to this pot and stir occasionally.
Blot the salmon with a paper towel, and place on a cookie sheet that is lined with foil. Drizzle a little olive oil over the salmon and sprinkle with the remaining garlic, pepper, basil, rosemary. If you like lemon on your fish, put two slices of lemon on the top. This can be added to the oven at the same 400 degrees when there are 15 minutes left on the vegetables, and rotate the trays so the salmon is on the top rack for the remaining 15 minutes.
When everything is done, measure out ¼ C of the cooked quinoa mixture, 1/5 of the tray of vegetables in a bowl, mix together. It’s like a warm side salad to your beautiful piece of salmon.
My girlfriend tried this just last week and said the cinnamon was a surprising addition, but that is was delicious! Try variations, and be brave to try new vegetables! Please leave any comments or questions for me and I will try to respond to them all!
Happy “fresh start” Fall meal!
In the ovulatory and luteal phases, you really get to take advantage of this. But if you are newer to cooking, like my lovely friend, you might be scratching your head thinking “what on earth do I do with an EGGPLANT?!” That’s fair, it’s not commonly used. However, don’t let that deter you. There is plenty to be done with that beautiful, deep purple colored vegetable. So let’s go ahead and stick with the Ovulatory Phase for the purpose of this meal. You might be thrown by some of the seasonings I’m using, but it’s just one meal… give me a little bit of trust!
This phase usually lasts you about 5 days, and I am a planner. So I cook in bulk, and then can pack my lunches for the next day or just reheat the dinner the next day. So the veggies will be in BULK and last up to 5 days. Salmon, however, I prefer fresh and juicy right out of the oven. You can also use another of the fishes listed on the chart, but salmon has a nice flavor that pairs well with these.
Ingredients:
1 Wild Salmon fillet (4-5 oz’s is enough to be a serving, the meal is quite filling)
1 Cup Quinoa (eat only ¼ C cooked with each meal)
1 Cup Fat Free chicken or vegetable broth
1 Cup water
15 Brussels Sprouts, halved
2 Red Bell Peppers, cut in chunks however you like
24 Asparagus spears, cut in 2-inch pieces
1 Eggplant, 1-inch cubes
4 cups of baby spinach
12 cherry tomatoes halved (or use can of no sodium added diced tomatoes, drained)
1 onion cubed
1 bulb of garlic, peeled and diced (or 2 T of minced garlic)
Spices: Sea Salt, Pepper, Garlic powder, cinnamon, basil, rosemary, thyme. If you have another you love, use it, just keep the sodium to a minimum.
Directions:
Preheat oven to 400 degrees. After rinsing and chopping, use the Brussels sprouts, asparagus, red bell pepper, eggplant, onion, and half the listed amount of garlic as recommended above. Lay them out on a deep cookie sheet/pan, either spraying with PAM or drizzling with Olive Oil (healthy fats are GOOD, do not be afraid of olive oil!). Season with a few shakes of sea salt, pepper, and the rest of the seasoning. Cinnamon is a surprising addition here, but it really brings out the flavors being used. Stir all of the veggies up in the tray so the flavors are spread around and place in the oven for 40-45 minutes. Every 15 minutes, stir the vegetables to make sure they are all getting cooked evenly.
In a pot, pour in the quinoa and liquids, ½ T of garlic, the cherry tomatoes, and season with a touch of basil. Let this simmer on medium heat until it begins to boil, then reduce to low heat. Add the baby spinach to this pot and stir occasionally.
Blot the salmon with a paper towel, and place on a cookie sheet that is lined with foil. Drizzle a little olive oil over the salmon and sprinkle with the remaining garlic, pepper, basil, rosemary. If you like lemon on your fish, put two slices of lemon on the top. This can be added to the oven at the same 400 degrees when there are 15 minutes left on the vegetables, and rotate the trays so the salmon is on the top rack for the remaining 15 minutes.
When everything is done, measure out ¼ C of the cooked quinoa mixture, 1/5 of the tray of vegetables in a bowl, mix together. It’s like a warm side salad to your beautiful piece of salmon.
My girlfriend tried this just last week and said the cinnamon was a surprising addition, but that is was delicious! Try variations, and be brave to try new vegetables! Please leave any comments or questions for me and I will try to respond to them all!
Happy “fresh start” Fall meal!
Friday, August 23, 2013
Taco Soup
On these 90 degree days, soup is possibly the last thing on your mind. However, if your office decides to balance that out with 60 degree air condition, you might be running to the soup bowl and microwave ASAP. Not to mention when cramps are killer, something warm is much more comforting. When I think of “Taco soup” I often think of some cream-based, grease-puddles, sour cream/cheese/chive/taco chip-topped bowl that leaves you thirsty from the amount of cream and sodium. I love tacos, and I love soup… but I also do not enjoy feeling like crap or getting the 2pm “I need coffee/nap/chocolate ASAP” feeling either.
In the luteal phase, I find it tempting to give into the salt and sugar you crave for the first month, but after that I can honestly say sugar or chips are the last thing on my agenda. So I looked at my “list” of food options and had to scratch my head for a minute. The veggies are not my usual green, leafy kind, so I had to get creative. Fortunately, my loving boyfriend is from a cattle farm, so there’s no shortage of ground beef in my home! Brown rice, celery, onion, ground beef, chickpeas (and I threw in some corn and tomatoes, too) – these are the things on the list that seemed doable, normal and not scary. So… Let’s make a soup!
(I cook in bulk, so I had 8 meals out this recipe)
Ingredients:
1 lb of lean, grass fed ground beef
1 ¼ cups of brown rice
1 yellow onion
5 cloves of garlic (not bulbs, just the little parts of it) or 2T of diced garlic
6 celery stalks
1 can of Chickpeas/Garbanzo beans (low-now sodium is ideal)
1 can of kernelled corn (no sodium added)
1 can of diced tomatoes (no sodium added)
4 cups of non-fat beef broth
3 cups of water
Directions:
In a large stew pot, fill with the liquids (water and beef broth). Dice your onion in as small or large chunks as you’d like, garlic, and celery. Add to the pot, along with cilantro, chili powder, pepper, and any other spices you can take. Try not to make it too spicy, however, because your stomach is likely already uneasy this time of month. Throw them all in the pot and turn the heat on medium.
In a separate pot, cook your 1 ¼ cup of rice with 2 ½ cups of water until rice is andante (slightly undercooked). I like to add in a teaspoon of cilantro and ½ t of garlic powder to the rice while it cooks to give it extra flavor.
Drain your cans of beans, corn, and tomatoes and add those to the pot. While those two pots are cooking, cook your ground beef in a skillet adding plenty of chili powder (I do not use taco seasoning due to the plethora of sodium they add to those packets!), more garlic powder, chipotle powder (just a pinch), and continue to cook until almost done. This can still be a little pink, as it will continue cooking later.
When the rice is done, just let it sit to the side and cool for a while, until it hardens back up. The ground beef can be added to the liquid/veggie pot and reduce the heat to low. Let this simmer for about 30 minutes. Give occasional stirs to ensure the flavors are spreading around. Once that is done, add the rice to the mix and let sit for another 10 minutes on low heat.
Scoop out a bowl (about 1.5 cups) and serve as you’d like! If you might need a little something extra for with this meal, a side of sweet potato fries (another entry) would be my suggestion!
In the words of Julia Child, “Bon Appetite!”
In the luteal phase, I find it tempting to give into the salt and sugar you crave for the first month, but after that I can honestly say sugar or chips are the last thing on my agenda. So I looked at my “list” of food options and had to scratch my head for a minute. The veggies are not my usual green, leafy kind, so I had to get creative. Fortunately, my loving boyfriend is from a cattle farm, so there’s no shortage of ground beef in my home! Brown rice, celery, onion, ground beef, chickpeas (and I threw in some corn and tomatoes, too) – these are the things on the list that seemed doable, normal and not scary. So… Let’s make a soup!
(I cook in bulk, so I had 8 meals out this recipe)
Ingredients:
1 lb of lean, grass fed ground beef
1 ¼ cups of brown rice
1 yellow onion
5 cloves of garlic (not bulbs, just the little parts of it) or 2T of diced garlic
6 celery stalks
1 can of Chickpeas/Garbanzo beans (low-now sodium is ideal)
1 can of kernelled corn (no sodium added)
1 can of diced tomatoes (no sodium added)
4 cups of non-fat beef broth
3 cups of water
Directions:
In a large stew pot, fill with the liquids (water and beef broth). Dice your onion in as small or large chunks as you’d like, garlic, and celery. Add to the pot, along with cilantro, chili powder, pepper, and any other spices you can take. Try not to make it too spicy, however, because your stomach is likely already uneasy this time of month. Throw them all in the pot and turn the heat on medium.
In a separate pot, cook your 1 ¼ cup of rice with 2 ½ cups of water until rice is andante (slightly undercooked). I like to add in a teaspoon of cilantro and ½ t of garlic powder to the rice while it cooks to give it extra flavor.
Drain your cans of beans, corn, and tomatoes and add those to the pot. While those two pots are cooking, cook your ground beef in a skillet adding plenty of chili powder (I do not use taco seasoning due to the plethora of sodium they add to those packets!), more garlic powder, chipotle powder (just a pinch), and continue to cook until almost done. This can still be a little pink, as it will continue cooking later.
When the rice is done, just let it sit to the side and cool for a while, until it hardens back up. The ground beef can be added to the liquid/veggie pot and reduce the heat to low. Let this simmer for about 30 minutes. Give occasional stirs to ensure the flavors are spreading around. Once that is done, add the rice to the mix and let sit for another 10 minutes on low heat.
Scoop out a bowl (about 1.5 cups) and serve as you’d like! If you might need a little something extra for with this meal, a side of sweet potato fries (another entry) would be my suggestion!
In the words of Julia Child, “Bon Appetite!”
Thursday, August 22, 2013
Pumpkin Walnut Protein Pancakes
It’s still summer – in fact this week it’s supposed to get up to 95 degrees almost every day. But if you live in Minneapolis, or have had similar weather, you might have gotten the itch for fall to start just like me! Every year I have a countdown to when Pumpkin Spice enters the local Starbucks. Not so I can go buy a sugar-loaded, dairy (which I don’t do) beverage, though they used to frequent purchase of mine, but because it means the best vegetables at Farmer’s Markets, pumpkin flavored everything, casseroles, chili’s and soups are anxiously awaiting my kitchen! I also love the creativity that can be involved in breakfasts- it doesn’t have to be boring, and it’s the most important meal of the day! Why not make it delicious?
These pancakes have several variations, and I will post them separately. I ate these every morning this week, and they are gluten free!
Pumpkin Walnut Protein Pancakes
Ingredients:
¼ C canned Pumpkin (Libby’s is great!)
¼ C Egg Whites
1/8 C crushed walnuts
.5-1 scoops of protein powder
2 T Flax Seed (Bob’s Red Mill Ground Flax Seed is my favorite)
2 t ground cinnamon/pumpkin pie spice
Directions:
Mix all items together thoroughly. Pour into a greased skillet on medium heat until you see it firming on one side (it will not bubble like normal pancakes, because these are much more dense), then flip; this will usually be about a minute and a half on each side. Put some coconut oil on them, or a little honey, let it melt, and sprinkle with more cinnamon if you like.
Nutritional Information:
Serving size: 3 medium pancakes
Calories per serving: 292
Carbs: 16 g
Fat: 16 g
Protein: 28 g
Sugar: 5 g
Fiber: 9 g
These pancakes have several variations, and I will post them separately. I ate these every morning this week, and they are gluten free!
Pumpkin Walnut Protein Pancakes
Ingredients:
¼ C canned Pumpkin (Libby’s is great!)
¼ C Egg Whites
1/8 C crushed walnuts
.5-1 scoops of protein powder
2 T Flax Seed (Bob’s Red Mill Ground Flax Seed is my favorite)
2 t ground cinnamon/pumpkin pie spice
Directions:
Mix all items together thoroughly. Pour into a greased skillet on medium heat until you see it firming on one side (it will not bubble like normal pancakes, because these are much more dense), then flip; this will usually be about a minute and a half on each side. Put some coconut oil on them, or a little honey, let it melt, and sprinkle with more cinnamon if you like.
Nutritional Information:
Serving size: 3 medium pancakes
Calories per serving: 292
Carbs: 16 g
Fat: 16 g
Protein: 28 g
Sugar: 5 g
Fiber: 9 g
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