Three ingredient “cookies” (oats, banana, cinnamon) with blackberries, raspberries, cantaloupe, and a glass of soy milk (not pictured).
Apple Cinnamon Protein Pancakes
Ingredients (about 1 cup of batter)
- 1/4 cup plain fat-free Greek yogurt (I used Chobani 0%)
- 1/2 cup grated apple
- 1/4 cup whole wheat pastry flour
- 1/4 cup vanilla protein powder (I used whey)
- 1/2 tsp baking powder
- 1/8 tsp baking soda
- 1/8 tsp sea salt
- 2 tbsp egg whites
- 1 tsp vanilla extract
- 1/8 tsp each nutmeg and ground cloves
- 1/2 tsp ground cinnamon
- 1-2 packets of stevia (depending on how sweet your protein powder is)
- 2 tbsp plain Greek yogurt
- 1 tsp vanilla extract
- a few shakes of cinnamon
- In one bowl, mix together all dry ingredients.
- Whisk all wet ingredients together in a separate bowl, then mix dry into wet and stir until evenly incorporated. The batter should be a little runny with a few lumps in it from the grated apple bits.
- Spray a non-stick pan with a thin layer of oil or cooking spray, and set it on the stove over high heat. Allow the pan to get hot for about 1 minute.
- Reduce heat to medium. Pour batter into the pan, a little at a time. Wait until small bubbles form on the surface (about 2 minutes) before flipping each pancake and cooking on the other side.
- While the pancakes cook, stir together the topping ingredients in a small bowl.
- Serve pancakes immediately, with yogurt topping and additional apple slices to garnish, if desired.
OMG I HAVE A MIGHTY NEED
2 eggs + 1 banana = pancakes. Make it now. 1. Mush banana. 2. Crack eggs. 3. Mix 4. Spray griddle with PAM 5. Pour batter on 6. Flip 7. Eat 8. Happy
Lemon Poppy Protein Bars
- Cooking oil spray
- 1 1/3 cups white whole wheat flour (or gluten free flour)
- 2 scoops vanilla whey protein powder
- 1 cup Splenda granulated or 2/3 cup sugar (or Stevia/Truvia can be used)
- 2 tablespoons poppy seeds
- 2 teaspoons baking powder
- ½ teaspoon baking soda
- ½ teaspoon salt
- 2 teaspoons lemon zest
- 1½ cups nonfat plain Greek yogurt
- ¾ cup unsweetened applesauce
- 1 tablespoon canola or macadamia nut oil
- 2 ½ teaspoons lemon extract
- 2 eggsDirections:
1. Preheat oven to 325°F. Coat a 9×13″ pan thoroughly with cooking oil spray.
2. In a large mixing bowl, combine flour, whey, Splenda, poppy seeds, baking powder, baking soda, salt, and zest; stir to mix.
3. In a separate large mixing bowl, stir together yogurt, applesauce, oil, lemon extract, and egg. Add dry ingredients to wet ones, and stir just until uniformly moistened. Pour batter into pan.
4. Bake 25 minutes or until toothpick inserted in center comes out clean. Do not overbake. Cool 5 minutes before slicing. To keep moist, wrap each bar in plastic wrap and store in refrigerator or freezer. Microwave briefly to reheat.
Makes 12 servings (http://askgeorgie.com/?p=2389)
Per serving: 125 calories, 3 g total fat, 1 g saturated fat, 40 mg cholesterol, 15 g total carbohydrate, 2 g dietary fiber, 3 g sugar, 10 g protein, 261 mg sodium.
omg these look so yummy!!
My amazingly spectacular gorgeous drool worthy breakfast:
1/2 cup of raw oatmeal, 1 cup of coconut almond milk, 1 tsp of vanilla extract, 1 packet of Truvia (or any natural sweetener) , 2 tsp of fresh grated ginger, 2 tsp of chia seeds, dash of cinnamon, 1 banana, 1/2 cup strawberries and blueberries, nut butter
- Mix together first 8 ingredients (up to banana) in a bowl and mix very well (make sure no cinnamon clumps are left! best suggestion is to mix cinnamon in with oatmeal and all the dry ingredients than pour milk on top)
- Let sit in refrigerator overnight covered with plastic wrap!
- In the morning layer overnight oats in a parfait put down a layer of oats, than slice strawberries and blueberries and a dollop of any nut butter (i highly suggest sun butter or almond butter!) than repeat until oats and berries are gone, of course put a dollop of nut butter on top! :)
- enjoy! (possibly make seconds?)
GET IN ME
Vinaigrettes are essential to making summer dishes more delicious. Obviously they make lettuces and veggies taste great, but they are capable of way, way more. Vinaigrettes serve as ideal marinades for proteins, turn room temperature grains into satisfying meals, and transform a bowl of chopped up fruit into a luscious dessert. Best of all: they’re dead fucking simple to put together.
Every vinaigrette recipe is a variation on a single template: three parts oil carefully whisked into one part acid. From there, you simply plug and play your favorite tangy liquids with your favorite fats, adding in bits of spices and sweeteners to best suit your fancy and/or your dish.
To improve on the formula, we like to add an emulsifying agent, like mustard, to help keep the dressing stable. That means no more bites of greasy lettuce because your vinaigrette broke and no more careful whisking— you can just throw that shit into a jar and shake it. Laziness-enabling aside, using emulsifiers changes the texture and that makes it taste better. It brings ingredients to your tongue at the same time and lets each of their contrasting qualities simultaneously enhance and restrain the others. The result is consistently unctuous and savory and bold vinaigrettes— instead of dressing that’s occasionally, and unpleasantly, greasy, salty, or astringent.
We’ve shared a few of our favorite recipes below— give them a try and certainly keep your eyes peeled this week for some pretty pictures of what we like to do with them— but don’t be afraid try this out on your own. Vinaigrette is a relatively low-cost, low volume investment for fucking around in the kitchen that yields high-impact flavors and can change a meal for the better. Mess with your favorite flavors and make something all your own.
Classic Balsamic Vinaigrette
Great for green side salads but possibly better as a marinade for grilled chicken.
- (the oil) 3/4 cup Olive Oil
- (the acid) 1/4 cup Balsamic Vinegar
- (the emulsifier) 1 tbsp Dijon Mustard
- 2 tsp of bruised Thyme leaves
- A pinch of Salt and plenty of Black Pepper
Lemon Poppy Seed Vinaigrette
Particularly rad on melons.
- (the oil) 1/4 cup Vegetable Oil
- (the acid) Juice from 1 Lemon
- (the emulsifier) 1 tbsp Greek Yogurt
- 1-2 tbsp Honey
- 1 tsp Poppy Seed
- A pinch of ground Cinnamon (optional)
- A pinch of Salt
Sesame Miso Vinaigrette
On cold noodles, rice pilaf, or a nice thick piece of fish before it hits the pan.
- (the oil)1/3 cup Peanut Oil
- (also the oil)1 tbsp Sesame Oil
- (the acid) 3 tbsp Rice Wine Vinegar
- (also the acid) 1 Lime, juice only
- (the emulsifier) 2 tbsp Miso Paste
- 1 thinly sliced Scallion
- 1 tsp Sesame Seeds
Chocolate Banana Pancakes!
Makes 18 servings, 32 calories per serving :)
Although keep in mind, each pancake is pretty small (around 3 inches)
3/4 cup of Flour
3/4 cup of Skim/Non-fat Milk
2 Egg whites
2 Tbsp of Cocoa (I used Meijers hot cocoa mix which is 36 cals per tbsp!)
2 tbsp of baking powder
1 dash of Salt
1/2 medium Banana
1. In a large bowl, mix the flour, egg whites, baking powder, milk, salt and cocoa until smooth
2. Slice the 1/2 a banana into small slices
3. Heat the griddle or frying pan on low heat. (If you decide to use oil, add those calories, I use cooking spray!)
4. Pour or scoop the batter onto the griddle or pan, use approximately a tablespoon of batter for each pancake.
5. Add banana slices onto the pancakes as they cook.
6. Brown on both sides and serve hot.
Nutritional Information per 18 servings:
Total Fat: 2.9 g
Sat Fat: 1.8 g
Total Carb: 110.6g
Dietary Fiber: 4.6g
Single Serving Chocolate Cake that cooks in one minute!
- 1 tablespoon plus 2 tsp cocoa powder
- 3 tablespoons spelt flour (or white, or even peanut flour) (posters’ note: for gluten free, use 1 T rice flour, 2 tbsp garbanzo bean flour; or all garbanzo bean flour)
- 1/8 tsp salt
- 2 tsp sugar (pr evaporated cane juice)
- 1/4 tsp baking powder
- 1 stevia packet (or 1 tablespoon more sugar)
- 2-3 tsp coconut oil or vegetable oil (Edit: many commenters have said it still tastes good if you sub applesauce or mashed banana. But I can’t personally vouch for the results if you make that substitution.)
- 3 tablespoons milk of choice (I used almond milk)
- 1/2 tsp pure vanilla extract
Combine dry ingredients and mix very, very well. Add liquid, stir, then transfer to a little dish, ramekin, or even a coffee mug. Microwave 30-40 seconds. If you don’t want to eat it straight out of the dish, be sure to spray your dish first (and then wait for it to cool before trying to remove it).
- Calories: 205 with oil (or 140 without)
- Fat: 12g with oil (or 2g without)
- Carbs: 30g
- Fiber: 6.5g
- Protein: 5.5g
- ww points (new system): 6 (or 4 without oil)