Two New Recipes!

Alright, I'm back in action...I was busy in the kitchen this weekend and feel like I'm getting my motivation back.  The following recipes came completely out of the blue, well other than the fact that I knew I wanted to use protein in them.  I also learned a lesson....if you are making cookies and the cookie dough doesn't taste quite right, then don't even bother baking them!  This is what happened with the first batch of cookies that I tried to make.  I tasted the dough and when I couldn't "fix" it with additional ingredients I cut my losses and threw it out.  Luckily, the second batch was a home run.  :)

Promise that they don't taste burnt

Harvest Pancakes  (makes 8-10)

Ingredients:

• 2 bananas
• 3 eggs
• 1 1/2 cup old fashioned oats
• 1/4 cup coconut flour
• 2 scoops egg white protein powder
• 1 tsp vanilla
• 1/2 tsp baking soda
• 1 tsp cinnamon
• almonds and dried cranberries to taste (or whatever else you'd like!)

Directions:

• Either mash the bananas and mix with wet ingredients or be lazy like me and put the banana and eggs in the blender and mix them together.
• Add remaining ingredients and mix. 
• Pour onto hot griddle (375 degrees) and cook for 2-3 minutes per side. 

 Chocolate Chip Oatmeal Protein Cookies (makes 24)

Ingredients:

• 3 cups of old-fashioned oats
• 4 eggs
• 3 scoops of egg white protein powder
• 3 tbsp coconut oil (melted)
• 2 tbsp PB2 or natural peanut butter
• 1/4 cup brown sugar (sub a banana or apple sauce???) 
• 2 tsp vanilla
• 1/2 tsp baking soda
• 1/2 cup semi-sweet chocolate chips

Directions:

• Pre-heat oven to 375 degrees
• Mix all ingredients together.
• Shape into cookies and place on parchment paper covered cookie sheet
• Bake at 375 degrees for 10-12 minutes

Blueberry Paleo Pancakes

I've been trying to use of some of the coconut flour that I bought, so I tried a new pancake recipe this morning and of course put my own spin on it.  The original recipe came from Paleo Spirit. 

This recipe made 20+ pancakes with only ONE CUP of coconut flour....high fiber, high protein, low carb.  That's how I roll. 

Ingredients

• 8 eggs
• 2 cup unsweetened almond milk
• 2 teaspoons vanilla extract
• 1 tablespoon honey
• 1 cup coconut flour
• 2 scoops egg protein
• 2 teaspoon baking soda
• 1 teaspoon sea salt
• 1/2 teaspoon cinnamon
• coconut oil for frying

Directions

• Beat eggs and then whisk in wet ingredients.
• Combine dry ingredients in small bowl and then slowly add to the wet ingredients. 
• Mix well. 
• Use coconut oil to grease a griddle at 400 degrees and then cook for approximately 3 minutes on each side.  

*I added blueberries to mine:) 

Pumpkin Pancakes

Rich and I went on a cooking/baking spree Sunday so that we would be well stocked for our start of the WLC.  After spending an hour in Walmart and $150, we were set for the week and beyond. Once we got home we made Paleo Banana Bread, chicken vegetable soup (huge batch), chicken legs on the grill, brussel sprouts, sauteed peppers and onions, and some pumpkin pancakes.  Doesn't sound too tasty when you put them all together, but separately they are delicious!

Pumpkin Pancakes (adapted from PB Fingers)
Makes 12 pancakes
 
Ingredients: 

• 1 cup almond flour
• 4 eggs
• 1 scoop vanilla egg protein
• 1/4 cup + 2 tablespoons canned pumpkin
• 2 heaping tbsp almond butter
• 1 teaspoon pumpkin pie spice
• 1/2 teaspoon baking powder
• 1/2 teaspoon vanilla extract
• 1 cup unsweetened almond milk (or as needed to thin)

Directions:

• Mixed all ingredients together until well blended.
• Heat griddle to 400 degrees
• Pour batter on griddle and cook 2-4 mins per side or until golden. 

Banana Bread (Paleo)

I had to make a slight adaptation to the recipe that I found over at Mom Gone Paleo because the WLC does not allow honey. I also left out the salt and added in some egg protein.  This recipe was FANTASTIC.  For something without salt or sugar it was dang good and didn't taste like it was missing a thing!  

 Ingredients:

• 3 ripe bananas
• 3 eggs
• 1/4 cup coconut oil
• 1 scoop vanilla egg protein
• 1 tsp vanilla
• 2 cups of almond flour
• 1 tsp baking powder
• 1/2 tsp cinnamon
• 1/4 cup chopped walnuts

Directions:

• Preheat oven to 350 degrees.
• Mix wet ingredients or use food processor to smooth out bananas.
• Add in dry ingredients until well mixed. 
• Pour into greased pan and bake for 45 minutes or until toothpick comes out clean.
• Enjoy with some butter!

Protein Crepes

Ready for a healthy protein filled breakfast?  These things are to die for!   I love me some pancakes, but even with the gluten-free ingredients I tend to get bloated.  Not the case with these crepes!  I think I may have a new favorite breakfast food.  I downed 6 of these before our track meet so I could get by without food for 5 hours.  They pretty much did the trick!  

Protein Crepes

Ingredients:

• 2 scoops Vital Egg Protein
• 6 whole eggs
• 1 1/4 cup of oat flour
• 1 tsp vanilla
• 1 tbsp oil (I think I could try applesauce instead, but maybe next time...)
• 1 tbsp Stevia

Directions:

• Pre-heat griddle to 375 degrees.   Meanwhile, heat strawberries and a little agave extract, splash of vanilla on the stove.  Let them simmer while preparing the crepes.  
• Slowly mix all dry ingredients and then add in wet ingredients.
• Whisk for 1-2 minutes or use a handheld mixer.
• Spray griddle with non-stick spray. 
• Pour 1/4 cup of batter on griddle and cook for 1-2 minutes. Flip when bottom is slightly brown.
• Top and/or fill with strawberries and enjoy!

Walnut Banana Protein Bread

I'm patting myself on the back for this one.  This is the first bread recipe that I've made up entirely on my own and it turned out to be delicious!  It's intimidating to throw things together and see what happens, but I lucked out with this one.

Walnut Banana Protein Bread

Ingredients:

• 2 cups of oat flour
• 2 scoops of Vitol vanilla egg protein
• 3 ripe mushed up bananas
• 1/2 c crushed walnuts
• 1/2 c egg whites
• 1/2 c almond milk
• 1/2 c unsweetened applesauce
• 1/4 c xylitol brown sugar
• 1/2 tsp vanilla extract
• 1 tsp baking powder
• 1 tsp baking soda
• 1/4 tsp cinnamon

Directions:

• Preheat oven to 350 degrees.
• Mix all dry ingredients in a bowl.  Mix all wet ingredients in separate bowl. 
• Combine wet and dry ingredients.
• Spray loaf pan with nonstick baking spray and fill with batter.
• Place in oven at 350 degrees for 40-45 minutes or until knife comes out clean.
• Enjoy!

Guiltless Harvest Protein Pancakes

We decided to whip up some gluten-free yumminess for Easter morning.  After a little debate, we decided on the following recipe that we put together by going through the pantry!


Guiltless Harvest Protein Pancakes
Ingredients:

• 1 box of Gluten Free Pancake and Waffle Mix by Maple Groves
• 3 large eggs
• 2 scoops Vitol egg protein
• 2- 3 cups almond milk (enough so the pancakes can spread out to 4 inches when poured with 1/3 cup measuring cup)
• 3/4 cup old fashioned oats
• 2 tbsp canola oil (could sub with unsweetened applesauce)
• 1/2 raw almonds
• 1/2 cup dried cranberries or craisins
• 1 tsp vanilla extract

Strawberry topping:

• 1 quart of strawberries
• 2 tsp of vanilla extract
• 2 tbsp stevia
• 1 tbsp agave

Directions:

• Pre-heat griddle to 375 degrees.
• Mix all ingredients for pancakes together. 
• Use a 1/3 cup measuring cup to pour batter onto griddle.  They should spread out to 4-5 inches when poured.  If they are too thick, just add more almond milk. 
• Flip when they start to bubble and turn golden brown. 
• At the same time, prepare strawberry topping by washing and cutting strawberries.  Place them in a saucepan with stevia, vanilla, and agave.  Cook on low heat for 20 minutes.  
• When everything is done, top your pancakes with strawberry topping and enjoy!

HAPPY EASTER!!! 

Lemon Cornmeal Pancakes

I saw this recipe on a blog (thanks to Eat, Live, Run!) early in the week and decided that I had to try it.  I am a sucker for lemon, love lemon cake!, and corn as a base is about as good as it gets.  I made these gluten-free even though I could have used whole wheat flour for the flour portion.  Instead I used spelt flour.  Since I rise with the roosters, I prepared, cooked, and cleaned the kitchen before 7:30 am.  Whew.  I was glad when it was over because I'm so used to pulling my overnight oats out of the fridge and eating right away.  It's good to slow down and try something new even if it did require making a mess.

Rich's unhealthy version;)

MINE!

Lemon Cornmeal Pancakes with Strawberry Sauce (makes 20 pancakes)

Ingredients:

•  6 eggs
• 2 cups buttermilk (i used almond milk)
• 2 cups cornmeal
• 1 cup of whole wheat flour (i used spelt)
• zest of 1 lemon
• 1/2 tsp salt
• 1 tsp baking soda
• 3 tsp baking powder
• 4 tbsp sugar
• 4 tbsp cooking oil

For strawberry sauce:

• quart of strawberries 
• 2 tbsp sugar
• 2 tsp vanilla extract

Directions:

• Combine strawberries, sugar and vanilla in a small saucepot over low heat. Cook the mixture for 20 minutes or until it is jam-like.  Remove from heat and set aside. 
• Beat eggs in large bowl.  Add the almond milk and oil and beat until well blended.  
• In another bowl, combine the flour, sugar, cornmeal, lemon zest, baking powder, baking soda, and salt.  Whisk together and then add dry ingredients to wet ingredients and mix until just combined.  
• Spray hot skillet with cooking spray or use butter and cook pancakes for about 1 minute on each side.  Be careful-they brown quickly! 
• Top with strawberry sauce and serve!

Banana Zucchini Bread

I saw a picture of zucchini bread somewhere online last week and have been craving it ever since.  After browsing a few recipes, I came up with my own.  Rich's dad always added banana to his zucchini bread, so in honor of Bill this recipe boasts some banana!

Zucchini!

Moist ingredients

DELICIOUS!!

Banana Zucchini Bread
Ingredients

• 1 zucchini (grated, or shredded by a peeler if you don't have a grater...whoops!)
• 1 ripe banana 
• 2 eggs
• 1 1/4 c whole wheat flour
• 1/2 c brown sugar
• 1/2 c plain greek yogurt
• 1/4 c canola oil (i would have used applesauce, but we were out)
• 2 tbsp milled flaxseed
• 2 tbsp chia seeds
• 1 tsp vanilla
• 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1 tsp pumpkin pie spice
• 1 tbsp cinnamon
• sprinkle of salt

Directions:

• Preheat oven to 350 degrees.  Shred zucchini and dry with a paper towel.  
• Combine all moist ingredients in large bowl (eggs, yogurt, vanilla, oil, brown sugar, and banana) and then add in the zucchini.
• Combine dry ingredients in smaller bowl (flour, flax, chia seeds, baking powder, baking soda, pumpkin pie spice, cinnamon, and salt). 
• Slowly add the dry ingredients to the moist ingredients.  Be sure not to overstir.
• Pour into a greased and floured loaf pan and place in oven for 50 minutes at 350 degrees or until toothpick comes out clean!
• Spread with a little unsalted butter and enjoy! 

Overnight Crockpot Oatmeal

I've been dying to try an overnight crockpot oatmeal recipe, so I prepared the following and took it to my parents' house on Christmas morning.  I thought it was really good, but could have done with a little less cinnamon and a little less time in the crockpot.  I also prefer to make my oatmeal with almond milk rather than water.  It ended up cooking/staying warm way past 9 hours, but it was still good. 

Apples, cinnamon, brown sugar, and Craisins

Add oatmeal on top.

Perfect for cold mornings.

Overnight Crockpot Oatmeal with Apples

Ingredients

•    2 apples, chopped
•    1/2 cup of Craisins
•    ½ cup of chopped almonds
•    1/3 cup of brown sugar
•    4 cups of water
•    2 cups of old-fashioned oats
•    2 teaspoons of cinnamon
•    1 teaspoon of salt

Directions

1.    Mix brown sugar and cinnamon together and then coat the apples and craisins.
2.    Mix oatmeal with water and salt.
3.    Put apples in bottom of crockpot and pour oatmeal on top.  Do NOT stir.
4.    Cover and cook overnight on low for 8-9 hours.
5.    In the morning, stir thoroughly and serve with milk and additional brown sugar.

*Adapted from Grouprecipes.com

Breakfast - Pumpkin Protein Pancakes

Mixing them up.

On the griddle.

Finished!

Pumpkin Protein Pancakes
Serves 2-4 (makes six large pancakes)


Ingredients:

• 1 1/3 cup old fashioned oats
• 1/2 cup cottage cheese (2%)
• 1/2 cup canned pumpkin
• 2 egg
• 2 egg white
• 1 teaspoon cinnamon
• 1 1/2 tablespoon honey or agave

Directions:

• Spray pan with cooking spray and heat to a medium heat
• Combine all ingredients in a medium bowl and blend until all ingredients are fully mixed
• Pour batter onto the warm pan to form pancakes
• Allow to cook until edges start to harden, about three minutes
• Flip pancakes and allow to cook until batter is no longer runny, about two more minutes
• Top with syrup or topping of your choice

**Adapted from http://www.pbfingers.com/

We ate our pancakes with three eggs and a nice hot cup of coffee:)

Oatmeal with a twist

Ran 2.5 miles on treadmill (ran the first .5 mile at 7.2 speed, then increase speed by .1 every minute until I reached a speed of 8.0.  I did the same in reverse as I slowed my speed back down.)  This pyramid type of workout was a great change to keep the body guessing;)  It really got my heart rate going that is for sure.

Back Workout:

• 3 sets/15 reps dumbbell shrug (35 lbs)
• 3 sets/12 reps v-bar pulldown (60 lbs for set 1, 70 lbs for sets 2&3)
• 3 sets/12 reps wide-grip lat pulldown (60 lbs for set 1, 70 lbs set 2, 60 lbs set 3)
• 2set/11 reps wide-grip pull-up
• 3 sets/12 reps seated row (1 set-60 lbs, 2 sets-70 lbs)
• 3 sets/12 reps bent-arm dumbbell pullover (30 lbs)
• 2 sets/15 reps hyperextensions (20 lbs)

Abs:

• 2 sets of 1 minute plank
• 2 sets/15 reps side plank
• 1 set/25 reps leg raises

I decided to opt for old fashioned oats this morning instead of my typical instant microwaveable kind.  I didn't realize how long it would take so my routine was thrown off a bit.  I think they were worth the wait though.  I changed up the Pumpkin Banana Oatmeal recipe from http://www.pbfingers.com/ because I added some nutmeg, just a sprinkle like she suggested, but the taste was too strong!  After adding some peanut butter we were back in business.

Pumpkin Banana Peanut Butter Oatmeal (serves 2)

Ingredients:

• 1 cup old fashioned oatmeal
• 1 large banana, peeled and sliced
• 2 tablespoons brown sugar
• 2 tablespoons of natural creamy peanut butter
• 1/3 cup pumpkin
• 1 teaspoons cinnamon

Instructions:

• Boil 1 3/4 cup water
• Add oats and reduce to medium heat
• Allow oats to cook for three minutes
• Add half of the banana slices and brown sugar to the oats and continue to cook on medium heat for another minute
• Stir in pumpkin, cinnamon, and peanut butter
• Allow to cook until oats thicken, about two to three more minutes
• Pour oats into a bowl, top with remaining banana slices 

Sunday Night Dinner

Well, if you all thought I was crazy about fitness/nutrition before, I've really gone off the deep end now. I basically wiped out all foods that are not clean and made a grocery list 75 items long.  This was done after picking the most appealing clean diet meals I could find on fitness blogs, etc.  After hitting up two grocery stores I came home with lots of yummy nutritous food.  I didn't waste anytime trying out the new recipes either!

Sunday night dinner included cashew crusted salmon, sweet potato wedges, and green beans.  I made oatmeal banana mini loaves for dessert/breakfast.  If I do say so myself, all of the above were a hit!  Now that the kids are gone there were even leftovers for lunch today and probably tomorrow as well.  That isn't stopping me for cooking and baking as I type though;) I always change up recipes to make them my own and of course add my favorite milled flax seed to everything!

Cashew Crusted Salmon (1.25 lbs)

Can you smell that wild caught Alaskan goodness?

Cashew Crusted Salmon (Serves 4)

Ingredients

• 1 1/4 lb. wild caught Alaskan salmon
• 2/3 c. raw cashews
• 2/3 c. parmesan cheese
• 1 tsp. basil (optional)
  
• 1 1/4 tbsp. olive oil

Directions

• Preheat oven to 450 degrees.
• Combine cashews, parmesan cheese, basil and olive oil in a food processor and pulse until mixture is fine.
• Top a cookie sheet with foil and place salmon on top of the foil.
• Top salmon with cashew crumbs and place another sheet of foil over the salmon, sealing the fish within the foil.
• Bake for 12 minutes before removing foil and baking for another 3 – 5 minutes, until topping is slightly brown and fish is fully cooked.

*Adapted from http://www.pbfingers.com/ 

Baked Sweet Potato Wedges

 Baked Sweet Potato Wedges (serves 2-4 people)
Ingredients:

• 1 large sweet potato
• 2 tablespoons of canola oil
• Dash a of sea salt and pepper

Directions:

1. Preheat oven to 415 degrees
2. Wash and slice a large sweet potato
3. Place wedges in a plastic bag with a tablespoon or two of canola oil, sea salt, and pepper.  Shake until thoroughly covered.
4. Put wedges on foil covered cookie sheet and bake for 10 minutes.  
5. Flip and bake for an additional 10 minutes. 

My delicious plate!

Oatmeal Banana Mini Loaf

Banana Bread Mini Loaves (makes 2 loaves)
Ingredients:

• 1 1/2 cup old fashioned oats
• 1/2 teaspoon baking soda
• 1 teaspoon cinnamon
• 2 tablespoons milled flax seed
• 1 tablespoon greek yogurt
  
• 1 banana, mashed
• 1 egg white
  
• 1 tablespoon apple butter (optional)

Directions:

1. Preheat oven to 375 degrees
2. Stir oats, baking soda, and cinnamon together in a bowl
3. Add banana, egg white, and apple butter and mix until there are no clumps
4. Spray mini loaf pans with baking spray and pour batter into pan
5. Bake 15-18 minutes, until loaves are set and spring back when touched lightly on top

*Adapted from http://www.pbfingers.com/


Off to take out tonight's meal from the oven!