Sunday, January 31, 2016

Snickerdoodle Protein Pancakes

I was looking through some of my old pancake recipes recently and realized I haven't posted the one that I've been making the most.

Other things have changed. I've been using PEScience protein powder for all of my protein powder recipes, and I'm obsessed. The great thing about this powder is that it's a mix of whey and casein.

Whey: A liquid by-product of cheese production (appetizing, I know- it tastes nothing like cheese). It is quick digesting and easily absorbed. Whey is best used anytime of day, especially as a protein source post-workout. Whey protein comes in a few forms, but the best is "whey protein isolate".

Casein: Casein is another milk-based protein. It has a slower rate of digestion compared to whey protein, so it provides a more steady release of amino acids to the body over a longer period of time. This protein is a good option anytime of day, but is used a lot before bed (to prevent protein breakdown overnight).

So, the combination of both of these proteins is ideal. Plus, casein tends to act like a thickening agent- and thick batters make awesome pancakes!

Also, PEScience has amazing flavors including Snickerdoodle and Blondie that are unique AND delicious. I'm not sponsored by them or paid to say any of this (I wish)....I just truly like the brand!

Back to the  pancakes. And by the way, you can use whatever whey protein you have if you don't have PEScience. If you want to buy it, Vitacost has great prices. You can use this link for $10 off your first order :)

Snickerdoodle Protein Pancakes


1/2 medium (~100 g) zucchini, grated (I just chop it in my Ninja food processor)
1/3 cup oatmeal
2 tablespoons coconut flour
2 tablespoons PEScience Snickerdoodle protein powder
1 teaspoon psyllium husk
1/2 teaspoon baking powder
1/4 cup egg whites
Stevia to taste
Almond milk as needed (or any milk)


1. Cook the zucchini in the microwave for one minute. Set aside. Heat a large non-stick skillet over medium heat.

2. Combine all ingredients (including the zucchini) in a food processor. Batter WILL be thick. Add enough almond milk to give it a pudding-like mixture (about 1/4 cup?).

3. Coat skillet with cooking spray. Add batter by the spoonful to the pan. Flatten slightly. Cover and cook about 4 minutes (or until pancake sets and is golden brown underneath). Flip pancakes and cook about 3 minutes on the other side or until cooked through.

Sunday, January 24, 2016

Healthy Mac and Cheese Cupcakes

Holy comfort food... these are amazing. I've read a lot of mac and cheese recipes using butternut squash to make a creamy cheese sauce, so I thought I'd give it a shot. Baking them in muffin/cupcake tins is a great way to control the portion size. Although your still probably going to want to eat the whole thing :)

Creamy, cheesy, delicious mac and cheese. You wouldn't even guess they are healthy.

Make this. Now.

Healthy Mac and Cheese Cupcakes

1 (12 oz) package frozen cooked butternut (or winter) squash
3 minced garlic cloves
3/4 cup chicken broth
3/4 cup unsweetened cashew milk (this is what I had, cow's milk should work fine)
Salt and pepper
1 1/2 cups shredded Colby and Monterey Jack Cheeses
3 cups cooked whole wheat elbow pasta (I used Barilla Protein Plus)
3 teaspoons panko breadcrumb
Parsley for garnish


1. Preheat oven to 375 F. Spray a 6 cup muffin tin with cooking spray.

2. Nuke butternut squash in the microwave for 2 minutes. Add to a large sauce pan with the garlic, chicken broth, and milk. Bring to a boil then simmer for about 10 minutes. Add salt and pepper to taste.

2. Add the cooked pasta to the sauce and toss to coat. Evenly distribute the pasta mixture to the muffin cups. Top with about 1/2 teaspoon panko bread crumb and then bake for about 18-20 minutes. Turn the oven to broil and cook for about 2-3 minutes or until slightly browned. Garnish with chopped parsley.

Per one "cupcake": 233 calories, 9 g Fat, 26 g Carbs, 12 g Protein

Saturday, January 23, 2016

Soft Baked Pumpkin Butter Cookies

The sweetness from the vanilla protein powder and the pumpkin butter is enough, so there's no sugar added! Baking up a storm during this winter blizzard we're having :)

Soft Baked Pumpkin Butter Cookies

Makes 6

- 1 egg, beaten
- 1 scoop vanilla whey protein powder
- 2 tablespoons coconut flour
- 1/4 cup pumpkin butter
- 1/2 teaspoon pumpkin pie spice


1. Preheat oven to 350 F.

2. Combine the egg, protein powder, coconut flour, pumpkin butter, and pumpkin pie spice in a large bowl. This WILL be sticky.

2. Line a cookie sheet with parchment paper. Add cookie dough by the spoonful. Bake 10 minutes or until lightly golden.

Per one cookie: 1.4 g Fat, 8.4 g Carbs, 5.5 g Protein

Saturday, January 9, 2016

Kitchen Essentials for the New Cook

Have you decided to cook more at home in the New Year? Before you start collecting recipes, it's a good idea to evaluate your kitchen. Having the proper equipment to prep, cook, and store food is essential for success. I like keeping cooking simple and enjoyable, so you don't need fancy equipment or hundreds of gadgets to create a delicious meal. So, I've come up with a list of kitchen tools that I feel are necessary for any cook.

Chef's Knife: This is the knife you will reach for time and time again. It's essential for all types of cutting, chopping, mincing, dicing and more. It can be used for meats, poultry, vegetables, fruits and more.

Chopping Board: Using a cutting board provides a sturdy surface to cut and dice your food. Without it (and a knife) almost no prep can be done! I recommend getting two boards- one for meat, poultry, and fish, and another for fruits and vegetables. This reduces the risk of cross contamination.

Non-stick Pans: It's important to have one large non-stick pan for sautéing, stir-frying, and pan-searing meats, poultry, and fish. A small non-stick pan is great for eggs and single servings of protein. If you want to start with one, go with the larger one. 

Pots: Aim to have at least two pots- a small and a large. A small pot is needed for things like oatmeal and sauces, and a large one is needed for cooking things like pasta, vegetables, and soups.

Spatulas and a Wooden Spoon: Needed for stirring, mixing, folding, spooning, and serving.

Large Casserole Dish: If you plan on baking and roasting, a casserole dish is great for baked pastas and for baking meat and fish. 

Measuring cups and spoons: Needed for recipes- especially if you plan on baking!

Feel like splurging on a few extra items? Here are some great additions:

George Foreman Grill: A quick, healthy, and easy way to make juicy burgers, grilled chicken or fish, panini's, vegetables...almost anything!

Food Processor: A small food processor is great for chopping vegetables for recipes, turning cauliflower florets into cauliflower "rice", making oatmeal into oat flour for baking, or even making your own nut butter. I use my Ninja for making all of my pancakes!

Crock Pot: What's easier than having your food cook itself? Check out my Crock Pot recipes in my recipe section :)