Butter Toffee Protein Pancakes with Caramel Peanut Sauce

This combination is brought to you by my new Butter Toffee protein powder by Dymatize. You can use any flavor protein for these pancakes though! My favorite pancake recipes all contain cauliflower. I promise you don't taste it, it just makes them extra thick and cake-like! Add  whatever filling/toppings you like. There's no rules with pancakes :) I get my flours and other pancake essentials mostly from iherb.com. Used discount to get money off your first order: ZSG766

Butter Toffee Protein Pancakes with Caramel Peanut Sauce

Ingredients for pancakes:

1/2 scoop Butter Toffee protein powder (or any)

2 tablespoons coconut flour

1/2 tablespoon psyllium husk

1/3 cup riced cauliflower

3 tablespoons Greek yogurt

3 tablespoons egg whites

2 tablespoons almond milk (if you need more add in small amounts, but batter should be THICK)

Stevia to taste

Ingredients for filling:

2 tablespoons PB2

1 tablespoon Walden Farms caramel sauce

Water as needed (I used maybe a tablespoon)

Directions:

1. Heat a non-stick pan over medium heat and coat with cooking spray.

2. Put cauliflower in a food processor and pulse until it's finely chopped. Cook in the microwave 30 seconds.

2. Blend together cauliflower and remaining ingredients. 

3. Cook your pancakes. Be patient! They are thick and you want to make sure they set before you flip them!

4. Combine filling ingredients (or make your own) and layer between your pancakes. Eat and be happy :)

Orange Cinnamon Protein Pancakes

Fall is my favorite season. I love the crisp chill in the air, light sweaters, and the cozy feeling when you walk inside a warm house or store. Most of all, I love the flavors of fall- pumpkin, squash, apple, cinnamon, warm spices, and warm drinks (pumpkin coffee)! This morning my pancakes reminded me of fall, and I was seriously sad when they were over. The flavors of orange and cinnamon are beautiful together, and kind of make you feel all warm and cozy inside.

I made these with my brand new Sunwarrior Warrior Blend protein powder. I've been meaning to get this protein powder for months. Not sure why it took me so long. I love the fact that this protein powder is non-GMO,  allergen, soy, and dairy-free, and has a complete amino acid profile. It is easily digestible which makes it a great powder for those who have issues with whey protein. If you decide to replace whey protein with Sunwarrior in your recipes, be aware that you might have to increase the amount of liquid ingredients you use- Sunwarrior absorbs more liquid than whey protein.

If you'd like to try Sunwarrior Warrior Blend protein powder, iherb.com has the best prices! Use code ZSG766 to get money off your first order!

Orange Cinnamon Protein Pancakes

Ingredients:

3/4 scoop Vanilla Sunwarrior Warrior Blend protein powder
1/4 cup oatmeal
1/2 tablespoon psyllium husk

1/2 teaspoon cinnamon
1/2 teaspoon baking powder
1/3 cup riced cauliflower
3 tablespoons egg whites
3 tablespoons unsweetened vanilla almond milk
1/2 teaspoon orange extract
15 stevia drops, or to taste
Water as needed 

Directions:

1. Microwave your cauliflower for 30 seconds (To make "rice", just place raw florets in a food processor- I used my Ninja). Set aside.
2. Place oats in a food processor and blend until it becomes oat flour. Add Sunwarrior, psyllium husk, and  baking powder, to the oat flour. Pulse until combined.
3. Add egg whites, almond milk, orange extract, and stevia to the dry ingredients. Blend until combined. You may need to add some water if it's too thick. I added about 2 tablespoons.
4. Place batter in a bowl and stir in your riced cauliflower.
5. Heat a nonstick skillet over medium heat. Add batter by the spoonful. Flip when the edges set and bubbles start to form.

I layered my pancakes with PB2 and sugar-free apricot jam- HIGHLY recommend this combo!

Macros: 2.8 g fat, 21.5 g CHO (7.1 g fiber), 20 g protein

Peanut-Thai Turkey Meatballs

These are SO simple to make- only five ingredients! These are just straight up protein- no breadcrumb or oatmeal. Still moist and packed with flavor!

Peanut-Thai Turkey Meatballs

Ingredients:

1 package 93/7 Lean Ground Turkey Breast
1/4 cup egg whites
1/4 cup PB2 or peanut flour
2 tablespoons Bragg's Liquid Aminos (or soy sauce)
2 tablespoons lime juice
1/3 cup chopped fresh cilantro

Directions:

1. Preheat oven to 350.
2. Mix all ingredients together until thoroughly combined.
3. Roll into meatballs (I made about 25- feel free to make them bigger or smaller). Place on a baking pan lined with parchment paper (or spray the pan).
4. Baked about 25 minutes, or until the tops begin to turn golden brown.

Makes about 4 servings.

Kabocha Squash Mugcake with Peanut Butter Frosting

     This is hands down one of the BEST mugcakes I have ever made! Basically, heaven in my mouth. After months of hearing about kabocha squash on Instagram, I FINALLY found one at Whole Foods this week. I roasted it as soon as I got home, because I obviously had to taste it ASAP.
    I cut the squash in half and simply roasted it in the oven for about 45 minutes. When it came out, I immediately dived in- it was all it was made out to be and more! I'm seriously in love and cannot imagine continuing my life without it. Kind of like how I feel about nut butter :)
    Kabocha squash is also known as Japanese Pumpkin. Just like others have described, kabocha squash is like butternut squash, but sweeter and creamier. It has a forest green skin and a deep orange flesh, and it its texture reminds me of a butternut squash and sweet potato combined. Three ounces of kabocha squash contains about 38 calories, and 10 g of complex carbohydrates. 

I've used my squash in stir-fries, sweet wraps, and in this insanely delicious mugcake!

Here's what  kabocha squash looks like:

Kabocha Squash Mugcake with Peanut Butter Frosting

Ingredients:

1/3 cup oatmeal
2 ounces kabocha squash
2 tablespoons egg whites
2 tablespoons unsweetened almond milk
2 tablespoons Greek yogurt
1/2 teaspoon butter extract (optional)
8-10 vanilla stevia drops (or original flavor)

For the Frosting:

1 tablespoon Greek yogurt
1 tablespoon PB2
Stevia to taste

Directions:

1. Using a food processor or blender, grind oats into a flour.
2. Add remaining ingredients through the vanilla stevia drops and blend until smooth.
3. Place in a mug sprayed with cooking spray. Cook 1:15-1:30 minutes (varies depending on your microwave- just keep checking that it doesn't overcook).
4. Combine frosting ingredients in a small bowl. Add a little water if necessary.
5. Place mugcake on a plate and top with frosting.

Note: If you put the mugcake in the fridge, the frosting will harden a little- and it tastes wonderful!

Pumpkin Flax Pancakes with PB2 Cream

These came out super moist! Adding ground flaxseed to baked goods and pancakes gives them a great texture and a host of health benefits. Ground flaxseeds are rich in omega-3's, fiber, and is one of the best sources of lignans. Omega-3 fatty acids are essential, meaning that our body cannot make them. Just one tablespoon of ground flaxseed provides 1.8 grams of omega-3's- which is greater than the AI for both men and women (1.6 and 1.1 grams, respectively). Fiber helps us feel full and helps to regulate digestion, while lignans have antioxidant qualities. Try these pancakes not only because they are delicious, but they also do your body right!

Pumpkin Flax Pancakes with PB2 Cream

Ingredients:

2 tablespoons vanilla protein powder
2 tablespoons ground flaxseed
1 tablespoon coconut flour
Stevia to taste
1/4 cup egg whites
1/4 cup unsweetened almond milk
1/4 cup canned pumpkin

For the Cream:

1 teaspoon sugar-free vanilla pudding mix
1/2 tablespoon PB2

Directions:

1. Blend all ingredients together (I used my Ninja).
2. Cook pancakes over medium heat on a non-stick pan coated with cooking spray.
3. Add batter to the pan by the spoonful. When the pancakes set and bubbles start to form, flip and cook on the other side.
4. To make the cream, mix the pudding mix and PB2 with a little water to form a sauce-like consistency.
5. Layer pancakes with cream and eat!

Nutrition Facts: 223 Calories, 7 g Fat, 19 g CHO, 11 g Fiber, 21 g Protein

Banana Split Sweet Omelet

This absolutely delicious breakfast was inspired by an IG post by @pbeechie. I made it three days in a row because I seriously could not get enough- its basically dessert for breakfast! Nothing short of being totally healthy and clean!

Banana Split Sweet Omelet

Ingredients:

2/3 cup egg whites
1/4 cup cottage cheese
1/2 scoop chocolate protein powder (or any flavor you like)
3 medium strawberries
1 tablespoon PB2 (add water until it reaches "sauce-like" consistency; can also use regular peanut butter)
Drizzle of Walden Farms Chocolate Syrup (optional)
Slices of Banana
Stevia and Cinnamon to taste

Directions:

1. Whisk the egg whites together with cinnamon and stevia. Add mixture to a nonstick pan over medium-high heat. Once the eggs are set, flip over to cook the other side (or just cover until the top side is cooked). 
2. While egg whites are cooking, nuke the strawberries in the microwave for about 30 seconds until they are warm and soft. Mix together the strawberries, cottage cheese, and protein powder.
3. Add cottage cheese mixture to the center of the egg omelete. and flip one side over (just like you would a regular omelet).
4. Transfer omelet to a plate. Top with chocolate sauce, PB2 sauce, and slices of bananas.
5. Devour your healthy banana split!!

Macros with my fillings/toppings: 244 calories, 2.2 g Fat, 15 g CHO, 38.2 g Protein!!!

*Note: Macros will vary depending on the brands you use. My protein powder is 100 calories per scoop. I used about 1/3 of a banana, and my cottage cheese is Breakstone's Reduced Sodium.

Pumpkin Pie Cottage Cheese

I don't think I'll ever get sick of eating this. Perfectly delicious protein-packed snack!
The PB2 is optional....but since when does peanut butter not make EVERYTHING better? :)

Pumpkin Pie Cottage Cheese

Ingredients:

2/3 cup cottage cheese
2 tablespoons canned pumpkin
1 tablespoon PB2
Truvia and cinnamon to taste

Directions:

1. Self explanatory.... Mix and devour!!

I topped mine with some pistachios for crunch and a few banana slices. Half-way through eating I decided to put it in the freezer for a few minutes while I finished meal prepping. Creamy pumpkin pie deliciousness!

Fluffy Peanut Butter Protein Pancakes

I know I've posted an abundance of protein pancake recipes with peanut butter, but:

1. I have an obsession with peanut butter
2. These came out with such an amazing fluffy texture that it would be mean not to share
3. This recipe does not HAVE to be peanut butter flavored. You can customize it by using different flavored proteins and different toppings

Getting right to the recipe because its crunch time during my last two weeks of the clinical rotation and I need to be working on my projects!

Fluffy Peanut Butter Protein Pancakes

Ingredient:

1/4 cup egg beaters or egg whites
2 tablespoons cottage cheese
1 teaspoon vanilla
2 tablespoons Cellucor Peanut Butter Marshmellow (or other flavored whey protein powder)
1 tablespoon coconut flour
1 teaspoon sugar-free vanilla pudding mix
1 packet Truvia
1/2 teaspoon baking powder

Directions:

1. Blend together the egg beaters, cottage cheese and vanilla (I used my Ninja).
2. Add remaining ingredients.
3. Cook your pancakes.
4. DEVOUR

 

Love this quote- it's so true. Once you practice something for a while, it becomes easier. Nothing comes without a little hard work!! Have a healthy day :)

Peanut Butter Pumpkin Protein Pancakes

Fact: Pumpkin and peanut butter are two of my favorite foods. Perfect combination post-workout this morning :)

Peanut Butter and Pumpkin Protein Pancakes

Ingredients:

1 scoop Cellucor Peanut Butter Marshmellow whey (or any flavor whey works!)
1/4 cup canned pumpkin
1/2 tablespoon PB2 (optional, could use organic peanut butter too)
1/4 cup egg beaters
1/2 teaspoon vanilla
1/2 teaspoon baking powder
Cinnamon and Truvia to taste

Directions:

Blend together and cook your pancakes!!

I topped mine with PB2 (surprise, surprise), sugar free syrup, and a few slices of banana. Holy YUM.

The 3-Ingredient Protein Crepe

This recipe holds a special place in my heart because it is my VERY FIRST protein powder creation. It's so simple its ridiculous. And delicious. You can vary it up with different flavored protein powders and fillings (my favorite is PB2 and bananas). Greek yogurt and fresh fruit is also a great combo.

The 3-Ingredient Protein Crepe

Ingredients:

1 scoop of your favorite flavor whey protein powder
1/4-1/3 cup egg whites
Truvia to taste

Directions:

1. Whisk all ingredients well in a small bowl.
2. Heat a medium-sized nonstick skillet over medium high heat. Pour your batter into the pan (it should be nice and thin). Wait until the crepe sets (the edges will start to cook and you might see some tiny bubbles throughout).
3. Flip the entire crepe and let it cook about another 30 seconds.
4. Stuff your crepe with yummy fillings!!

Tofu Tutorial and Recipe: Tofu Stir-fry with Peanut Sauce Recipe

   I experimented with tofu A LOT when I first started buying it. I've tried every cooking and preparation method possible- freezing the tofu to give it better texture, stir-frying, baking, using it as a ricotta substitute, and pureeing it for dressings, sauces, and soups. I hadn't stir-fried it in a while because I really love baking my tofu. However, I was short on time and really wanted to try the sauce. Guess what? I forgot how great stir-fried tofu tastes.

I started my normal tofu prep routine...

TOFU HOW-TO:

1. Drain the tofu and Cut into 8 even slabs.
2. Lay two paper towels down on a large plate and place the tofu on top. Top with two more paper          towels. Place another heavy plate on top. I usually wait at LEAST 10-15 minutes before moving on. Removing excess moisture from the tofu is KEY.

Note: You can also use a regular kitchen towel instead of paper towels.

The only time I don't prep my tofu this way is if I'm using a silken tofu to make a sauce, dressing, etc. My favorite tofu is Nasoya Lite Firm Tofu. It's about half the calories of a regular block of tofu and it still has great firmness for cooking. And, at 200 calories for the ENTIRE block, I'm eating the whole thing :) .

 
        This is one recipe I've been loving lately. It's modified recipe by Emily:

Tofu with Peanut Sauce

Ingredients:

1 Block Tofu (drained, pressed, and cut into 1 inch cubes)
2 T PB2
1 T rice vinegar
1/2 T sesame oil
1 T Bragg's Liquid Aminos (or soy sauce)
1 1/2 T water

Directions:

1. Heat a nonstick pan over medium-high heat and either spray with non-stick spray or use a little sesame oil. Add the tofu in a single layer and cook until its brown on all sides. Be PATIENT. It tastes so much better when its browned all around.

2. To prepare the sauce, add all ingredients (except the tofu or course) into a bowl and whisk thoroughly. Add the sauce to the cooked tofu and shut off the heat. STIR! The sauce will stick quickly so don't leave it sitting in the pan. Mix it up then transfer it to a plate. DONE and YUM.

The original recipe called for double the amount of sauce ingredients. I don't like anything too saucy so thats why I cut it in half. I still get TONS of flavor from the sauce and every piece of tofu gets coated perfectly.