Hair, Nails, and Skin Supplements: Do They Actually Work?

I was at a beauty event for Fashion Week recently. On the way out, I was given a goody bag that included a bottle of Nature’s Made Hair, Skin, and Nails Gummies. It’s a pretty pink bottle that claims to provide “the vital nutrients your body needs to support your natural beauty from within"...

It’s no secret that everyone wants beautiful hair, nails, and skin. The idea of getting this by chewing a gummy sounds like a dream come true. But does it actually work….

OK, so let’s assume that you have brittle nails and thinning hair. Your skin looks tired and dry.  Let’s also assume that there are not underlying medical conditions contributing to any of these things. And let’s consider the following:

Brittle Nails: Cause by exposure to harsh solvents (nail polish remover, cleaners) and/or constant wetting and drying of the nails/hands and lifestyle choices such as smoking and poor diet.

Thinning, Dry Hair: Caused by excessive heat or harsh styling products, tight updo’s, coloring and perms, emotional or physical stress and poor diet.

Dry, Blemished Skin: Poor hygiene, tanning, smoking and poor diet.

Notice a trend here? Let’s say you don’t use harsh cleaners, you don’t wear heavy make-up, and you don’t color your hair. Then what we’re left with is nutrition. And guess what? A SUPPLEMENT WILL NOT MAKE UP FOR A POOR DIET. 

In case you still want to consider this supplement because you think your nutrition is on point, let’s take a closer look at Nature’s Bounty Hair, Skin, and Nails gummies. Here is the ingredient list:

Other Ingredients: Corn Syrup, Sugar, Dicalcium Phosphate, Grape Juice Color Concentrate, Gelatin, Modified Food Starch, Citric Acid, Lactic Acid, Natural Strawberry Flavor, Black Carrot Juice Color Concentrate, Maltodextrin, Fractionated Coconut Oil (Contains one or more of the following: Carnauba Wax, Beeswax), Silica. 

So the gummy is mostly made of corn syrup and sugar. Awesome. 

Two gummies provide the following:

Currently, there are VERY WEAK, and VERY FEW quality studies on biotin and its ability to improve the health of our hair, nails and skin. And unless you are taking certain medications or have a medical condition that makes it hard to absorb nutrients, it is VERY RARE to be deficient in biotin. 

Instead of wasting your money on supplements, buy some high quality food. Not getting enough iron-rich protein could be a huge reason why your nails and hair are not as healthy as they could be. Some examples of iron-rich protein would be:

Chicken, turkey, lean red meat, tofu, eggs

If you’re vegetarian or vegan, you’ll want to assess your intake of zinc and iron since they are both essential to keratin formation. They are both naturally found in meats and some seafood, but as a vegetarian or vegan you can find sources of these nutrients in beans. 

Other things to consider: Decrease the amount of added sugar in your diet, mind your alcohol, drink plenty of water, and EAT ENOUGH. Malnutrition is the sure way to make everything look and feel like crap.

Healthy Cookie Dough

Cookie dough that's actually good for you! Slightly modified the recipe from PopSugar. 

So easy to make, and a great way to get a good source of fiber, protein, and manganese.

Healthy Cookie Dough

Ingredients:

1 can chickpeas, rinsed and pat dry
1/3 cup peanut butter
1 teaspoon vanilla
1 tablespoon honey
Optional: Add 1/2 scoop vanilla whey protein powder  

Directions:

1. Blend all ingredients in a food processor until smooth.

Hummus Baked Fish

Easiest recipe ever. If you like hummus, this is a must try!

Hummus Baked Fish

Ingredients:

- 4 fish filets (I used Swai, but any white fish or even salmon would work here)

- Hummus (use your favorite!)

1. Preheat your oven to 375 F.

2. Line a baking sheet with foil (easier clean-up!). Coat with cooking spray.

3. Spoon hummus evenly over fish. Bake for about 12-15 minutes or until fish flakes easily with a fork (thicker cuts if fish will take longer). 

 

Cinnamon Apple Protein Loaf

I love making my own protein bars and snacks. This is a quick, easy, deliciously moist protein loaf. I love crumbling this on top of my protein fro-yo. If you don't have Cinnamon Graham Cracker protein powder, you can just use vanilla protein powder. I buy my Almond Flour online from Vitacost. It's cheaper and it's delivered right to my door. Use this link for a discount off your first order!

Cinnamon Apple Protein Loaf

Ingredients:

1/2 cup Cinnamon Graham Cracker whey protein
1/2 cup oatmeal
1/4 cup almond flour
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon allspice
1/2 teaspoon baking powder
1/2 cup unsweetened applesauce
2 egg whites
1/3 cup Greek yogurt

Directions:

1. Preheat oven to 350.
2. Place oatmeal in a food processor and blend until it becomes a flour.
3. Add all ingredients into a blender. Blend until smooth. Do not over mix!
4. Place in a bread loaf pan coated with cooking spray. Add batter to the loaf pan.
5. Bake for about 20 minutes, or until knife comes out clean.

I cut mine into 6 slices. You cut bigger pieces if you like!

Nutrition Information (if cut into 6): 3 g Fat, 9 g CHO (1.6 g Fiber), 9 g Protein 

Flaxseed Chicken Burgers

No breadcrumbs here- just veggies, spices, and flaxseed! Simple to prepare and they don't dry out.

Flaxseed Chicken Burgers

Ingredients:

1 lb ground chicken breast

1/2 onion, chopped

1 garlic clove 

2 sticks of celery, chopped

2 tablespoons flaxseed

1 tablespoon salt-free garlic pepper seasoning

1 egg white

Directions:

1. Place the celery, onion, and garlic in a food procesor to finely chop. 

2. Place chicken, chopped veggies,  seasoning, and flaxseed in a large bowl. Mix well.

3. Divide into 4-5 burgers depending on how big you want them. Cook on a grill pan or George Foreman until done and no longer pink. My George Foreman took about 5 minutes. Enjoy!

White Chocolate Blueberry Overnight Oats

Lots of overnight oats lately. They are just so easy and delicious! You can get really creative with them. Experiment with different flavors by using extracts, fruits, flavored protein powders, nuts, etc. I had sugar-free white chocolate pudding mix on hand so I mixed it in for some white chocolate infusion. Note: Microwave times will vary. Keep an eye on it while its cooking so it doesn't overflow. Alternatively, you can cook them on the stove. Either way, make sure you stir the egg whites in really well when you add them at the end. No one likes clumpy oatmeal!

White Chocolate Blueberry Overnight Oats

 Ingredients:

1/3 cup blueberries
1/4 cup oatmeal
1/2 cup water or almond milk (or any milk)
1 packet stevia
1 tablespoon sugar-free White Chocolate pudding mix (Jell-O)
1/4 cup egg whites
1/2 tablespoon chia seeds (can omit, but really helps to thicken the oats)

Directions:

1. Place the blueberries in a bowl. Microwave 20-30 seconds, or until soft. Set aside.
2. In a separate bowl, mix together the oatmeal, water (or milk), stevia, and pudding mix. Microwave for 40 seconds. Stir. Microwave in 20 second intervals (stirring in between) until most of the liquid is absorbed.
3. Stir in the egg whites. Microwave another 20-30 seconds. Stir in chia seeds. Let sit in the fridge overnight and eat cold in the morning! I topped mine with vanilla cream (1/4 cup greek yogurt mixed with 1/2 scoop vanilla whey protein and stevia)

I also topped mine with P28 White Chocolate Peanut Butter. It's high in protein, low in sugar, and tastes like heaven. I order mine from Vitacost. Use the link for money off your first order!

Apple Pie Overnight Oats

Fall spiced apples layered with protein packed egg white oats, and a vanilla cream topping. This will make your taste buds VERY happy. Usually, I make overnight oats without cooking the oats. But cooking them with egg whites makes them a fluffy and thick texture that is really amazing. You can cook them on the stove or in the microwave. I used a microwave because I got home from work late and reallyyy didn't feel like cleaning dishes. You can do it either way, but make sure you watch them in the microwave. If you cook them too long they will bubble up and overflow. Every microwave is different, so my timing may be different than yours. For either method, make sure you really stir the egg whites in. No one likes clumpy eggs in their oatmeal! If you don't have all the spices listed below, just use more cinnamon!

Warning: This will make your house smell really good!

Apple Pie Overnight Oats

For the Oatmeal:

1/2 apple, diced
1 tablespoon sugar free maple syrup
Dash of nutmeg
Dash of allspice
Few dashes of cinnamon
1/3 cup oatmeal
2/3 cup water or almond milk (or any milk)
1 packet stevia
1/4 cup egg whites

For the vanilla cream:

1/4 cup plain greek yogurt
1/2 scoop vanilla whey protein
Stevia to taste

Directions:

1. Place apples in a bowl. Add sugar-free syrup and spices. Stir to combine. Microwave for 1 minute or until soft. Place aside.
2. In a different bowl, stir together oatmeal with the water (or milk) and stevia. Microwave 40 seconds. Stir. Microwave in 20 second intervals until the oats are cooked and most of the liquid has been absorbed (I usually do 40 seconds, 20 seconds, 20 second, stirring in between). Stir in egg whites. Microwave an additional 20-30 seconds.
3. Pour the egg white oats over the apple mixture. Place in the fridge overnight. In the morning, combine the vanilla cream ingredients and top the oats. Enjoy!

Add any additional toppings you like (fruit, nuts, nut butter). I added Nuttzo Seven Nut and Seed Butter :)

Red Velvet Protein Pancakes

I was in Whole Foods the other day when I noticed Melissa's Beets on sale. I picked up the package with one goal in mind: Red Velvet Protein Pancakes. Yes, these are pancakes made with beets (NO they do not taste like beets!). They are delicious AND healthy. How does it get better than that? Make these!

Red Velvet Protein Pancakes

Ingredients:

For the Pancakes:

1/4 cup oatmeal
1 tablespoon coconut flour
2 tablespoons chocolate whey protein (I used Cellucor)
1/2 tablepsoon psyllium
1/2 t baking powder
2 tablespoons cottage cheese
3 tablespoons egg whites
3 tablespoons unsweetened almond milk (or any milk)
1 1/2 medium cooked beets, chopped (about 1/4 cup)
5-10 chocolate stevia drops (or unflavored)

For the Sauce:
1 tablespoon chocolate whey protein
1 tablespoon unsweetened almond milk (or any milk)

 Directions:

1. Blend oatmeal into oat flour (I used my Ninja food processor)
2. Add remaining ingredients. Blend until all ingredients mix thoroughly.
3. Heat a non-stick skillet over medium-high heat.  Coat with cooking spray. Once hot, add your pancake batter by the spoonful.
4. Cook until edges set, then flip. Cook another 1-2 minutes on the other side.
5. Mix sauce ingredients. Pour over your pancakes.

Nutrition Info (Pancakes only): 242 Calories, 4 g Fat, 31 g CHO (11.6 g Fiber), 20.4 g Protein

Nutrition Info (With Chocolate Sauce): 266 Calories, 4 g Fat, 32 g CHO (11.6 g Fiber), 25.4 g Protein 

*Note: Nutrition Info will vary depending on the brand of products you use. The links in the ingredient list will bring you to iherb.com which is where I bought my ingredients. If you use the link, or code ZSG766, you can get up to $10 off your first purchase!

Vanilla Raspberry Protein Muffins

These are magical. For real. These came out dense and cake-like, and were the perfect topping for my protein fro-yo tonight :). Also great as a snack with some nut butter!

Crumbled on top of my protein fro-yo! Protein fro-yo recipe here

Vanilla Raspberry Protein Muffins

Ingredients:

2 scoops Vanilla Sunwarrior Protein Powder (can probably substitute vanilla whey, but you'll need to use less milk)
1/3 cup oatmeal
1/4 cup coconut flour
1/2 teaspoon baking powder
1/4 cup fat-free, plain Greek yogurt
1/4 cup egg whites
1 cup unsweetened vanilla almond milk
20-25 vanilla liquid stevia drops (or original)

1 teaspoon vanilla extract 
1/2 cup raspberries

Directions:

1. Preheat your oven to 350.
2. Grind oatmeal into oat flour (I use my Ninja Food Processor). Put aside in a small bowl. Add the protein powder, coconut flour, and baking powder to the bowl and stir until combined.
3. Blend together the Greek yogurt, egg whites, milk, stevia, and vanilla extract (I used my Ninja for this too).
4. Gradually pour the wet ingredients into the dry ingredients. Stir until combined.  Fold in the raspberries.
5. Spray a muffin tin with non-stick spray. Add batter (a little more than 1/4 cup for each muffin).
6. Bake for about 15 minutes, or until your knife comes out clean.

Makes 6 muffins

Macros per muffin: 1.9 g Fat, 9.7 CHO, 4.2 g Fiber, 9.4 g Protein

Since many people ask, I linked some of my ingredients to the website where I buy them (iherb.com). Use the link or use the discount code ZSG766 to get money off your first order!

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

Sweet Cinnamon Chicken Stir-fry

   This recipe has been a go-to for me all week- I can't get enough! This power-packed meal is so easy to make and it tastes delicious! I've used acorn and kabocha squash in place of the sweet potato too, so use whatever you have on hand. If you're in a rush and don't have any sweet potatoes already prepared, you can cook it quickly in the microwave. My microwave actually has a setting for "baked potato" so that's what I use, but they usually cook between 5-7 minutes. Just make sure you let it rest for a minute or two (it continues to cook when it's out of the microwave). My broccoli is usually from a steamer bag and I cook that in the microwave as well.
    I used Beyond Meat Chicken (read about it here), but cooked chicken is great as well. I top my stir-fry with some almond butter to add some healthy fat to my meal. Definitely recommend it, but do what works for you!

Sweet Cinnamon Chicken Stir-fry

Ingredients:

4 oz cooked chicken (or Beyond Meat Chicken Strips), diced
1 cup cooked broccoli, chopped
4-5 ounces cooked sweet potato (one medium size), diced OR 1 1/2 cups cooked winter squash
Cinnamon to taste (I like a lot!)
Few splashes of sugar-free maple syrup, or regular syrup (I usually do 4-5 quick splashes)

Directions:

1. Heat a non-stick skillet over medium-high heat. Heat the chicken, sweet potato, and broccoli. I like to mash my sweet potato with my spatula.
2. Add cinnamon and sugar-free syrup. Allow to cook for another few minutes, stirring to combine.
3. Transfer to a bowl and top with almond butter, if desired (SO YUM).

Sweet Potato Pie Protein Pancakes

Sweet potatoes are one of my favorite foods. They are a great source of vitamin A and beta-carotene, a powerful antioxidant. Sweet potatoes are a great choice as a complex carbohydrate, and one medium size has a little over 3 g of fiber!

        Unlike simple carbohydrates such as white rice and pasta, sweet potatoes have a low glycemic index. Foods with a low glycemic index don't raise your blood sugar levels as quickly, giving you a steady supply of energy throughout the day. 

        There are so many ways to eat sweet potatoes. I love roasting them or baking them, and when I'm short on time I cook them in the microwave! Sweet potatoes are a staple in my diet, so I always make sure I have them pre-cooked and ready to go. These pancakes are a great way to incorporate sweet potatoes at breakfast time for a satisfying, nutritious breakfast.

Sweet Potato Pie Protein Pancakes

Ingredients:

3 ounces cooked sweet potato
1/4 cup egg whites
2 tablespoons vanilla almond milk
1 scoop vanilla whey protein
1/2 teaspoon baking powder
Stevia and cinnamon to taste

Directions:

1. Blend together all ingredients (I used my Ninja).
2. Heat a non-stick skillet over medium heat. Once hot, add your pancake batter by the spoonful.
3. Once the pancake begins to set and small bubbles start to form, flip your pancakes. Cook about 2-3 more minutes until done.

I served mine with PB2 sauce and sugar-free maple syrup. YUM.

Nutrition Info: 198 calories, 1.4 grams Fat, 20.7 g CHO, 3.1 g Fiber, 25.6 g Protein

Nutrition information will vary depending on the brands of ingredients you use. I used unsweetened almond milk, and MRM protein. 

Lemon Blueberry Protein Pancakes

These pancakes are moist and hearty, and the warm, juicy blueberries inside make them extra delicious. This recipe is actually long overdue, but I always like to do a second or third round of recipe testing before I post them. The problem is, I'm always making new recipes so it takes a long time to get back to all the ones I have to test! I decided that I'm going to stop being such a perfectionist and changing all my recipes two or three times . . . or just never posting them. If they taste amazing, they are just getting posted. Many people have been asking me where I get some of my ingredients. I linked some of the ingredients below to the website where I bought them. If you use the link provided, you'll receive a discount off your order :) . Also, there is a link on my homepage that brings you to the website that automatically applies the discount if you if you click on it.

Lemon Blueberry Protein Pancakes

Ingredients:

Pancakes:
3 tablespoons egg whites
2 tablespoons cottage cheese

2 tablespoons almond milk 
1/4 cup blueberries
15 drops lemon stevia (or regular stevia to taste)
1 scoop vanilla protein powder
1/2 tablespoon psyllium husk
2 tablespoons coconut flour
1/2 teaspoon baking powder

Filling:
1/4 cup Greek yogurt
Few drops lemon stevia (or regular)

Directions:

1. Heat a nonstick pan over medium hear. Coat with cooking spray. 

2. Blend together all ingredients in a food processor/blender. 
4. Cook your pancakes!
5. Layer with more blueberries and Greek yogurt mixed with stevia.

Protein Fro-Yo: The Answer to Your Ice Cream Problems

When I was younger, my favorite dessert was  ice cream. Mint chocolate chip ice cream. One of the best memories I have as a little girl is when my dad was home for what we called "family movie night" and he made his famous "specials". Right before the movie would start my dad would bellow out, "OK girls, whose ready for specials!" (yea, corny post so far . . . just keep reading). He would literally throw anything on top of that ice cream (maybe why I'm such an adventurous eater?). Pretzels, sprinkles, peanut butter, whipped cream, candies, chocolate syrup, tons of cherries (which I always saved for last) . . . the list goes on. As I got older, family movie night disappeared, as did "specials". But so did my eating habits. As I learned more about food and nutrition, I found it exciting to make healthy versions of all of my favorite foods. I had been freezing yogurt in place of ice cream and making fun desserts, but this is by far the most delicious, creamiest, and flavorful combinations yet. I have my protein fro-yo every single day. That's how insanely good it is.

It took several months of seeing @spicyysweet post her protein fro-yo before I finally tried it. Life changing. So the ratio of cottage cheese to yogurt is all her. The entire recipe so versatile, but this is my favorite way to make it. Use different flavored protein powders, fruits, nut butters and flavored stevia to mix it up. Throw in whatever toppings you fancy (coconut, carob chips, nuts, etc.).  I love to crumble half of one of my protein bars or muffins on top right before I eat it. SO GOOD.

Warning: You may become addicted : )

 Protein Fro-Yo

Ingredients:

1/3 cup cottage cheese (I use Daisy 2%, use whatever you like)
1/3 cup plain Greek Yogurt (I use Total Fage 0%)
2 tablespoons casein or whey protein powder (casein makes it extra creamy)
1 tablespoon almond or peanut butter (optional but recommended!)
1/4 berries of choice
Stevia to taste

Directions:

1. Nuke your berries in the microwave for about 25 seconds, or until warm and gooey.
2. Add all ingredients together (including the berries), and mix well.
3. Place in the freezer for about 1 1/2 hours. Top with half of one of my protein bars or muffins for some extra goodness.

*If its too frozen, nuke in the microwave in intervals until it unfreezes a little. YUM!

Almond Joy Protein Pancakes

When I was little, my sisters and I would trade candy on Halloween. I always traded in my Almond Joy candy bars- I was more of a Butterfingers or Reese's girl (love my peanut butter!!). I never liked the taste of coconut flakes, and the bar always seemed sticky and chewy. However, I now LOVE coconut flakes once I started using them in my pancakes, overnight oats, bars, muffins, etc. And these pancakes? I'd choose them over an Almond Joy bar any day, or any candy bar for that matter ;) So freaking fluffy and delicious. Make these!!

Almond Joy Protein Pancakes

Ingredients:

3 tablespoons almond flour
1 tablespoon coconut flour
2 tablespoons Rocky Road whey protein (or chocolate)
1/2 teaspoon baking powder
1 tablespoon reduced-fat, unsweetened coconut flakes
1/2 banana
3 tablespoons egg whites
1 tablespoon almond milk
8 drops liquid stevia (or powdered stevia to taste)

Filling:

2 tablespoons Greek yogurt
1/2 tablespoon Walden Farms Sugar-free Chocolate Syrup (optional)
Stevia to taste

Directions:

1. Blend all ingredients together in a food processor/blender. Batter will be thick.
2. Heat a non-stick pan coated with cooking spray over medium high heat. Add your batter. At this point, I like to place a cover on and reduce the heat to medium. Cook the pancakes until they start to set and form bubbles. Flip and cook the other side for about 2-3 more minutes.
3. Make your filling. Layer the filling between your pancakes.
4. Devour

Figgy Vanilla Protein Pancakes

I love figs. It's very rare for my local grocery store to have  FRESH figs, so I make sure I grab them when I see them! These pancakes came out amazingly delicious. The figs - like banana, applesauce, etc. - replace the fat in this recipe, keeping them moist. Figs are a good source of potassium, a mineral that plays a crucial role in muscle contraction. Potassium also works with sodium helps to maintain fluid balance and cell integrity, and has been shown to improve blood pressure. Figs are also a source of fiber, which adds bulk to your stool (aka helps you go to the bathroom), provides a feeling of satiety (fullness), decreases serum cholesterol, and delays glucose absorption. Just 37 calories for one medium-size  fig! Ok, so here's the recipe:

Figgy Vanilla Protein Pancakes

Ingredients for Pancakes:

2 tablespoons oatmeal
1 tablespoon coconut flour
1/2 tablespoon psyllium husk
3 tablespoons vanilla whey
1/4 teaspoon baking powder
Stevia to taste
1/4 cup egg whites
1 medium fig, cut into chunks
1/2 teaspoon vanilla

Filling:

3 tablespoons greek yogurt
Vanilla liquid stevia drops, to taste (or regular stevia)

Directions:

1. Blend oats into flour using a blender/food processor. Add all dry ingredients (through stevia) and blend again.
2. Add egg whites, fig chunks, and vanilla. Blend until smooth.
3. Heat a non-stick pan coated with cooking spray over medium-high heat. Drop your batter onto the pan (about 3-4 pancakes). Reduce heat slightly and cover. Cook for about 2-3 minutes, or until edges set. Flip your pancakes, cover, and cook an additional 2 minutes or until done.
4. Combine filling ingredients and layer between your pancakes.
5. DEVOUR!

Nutrition facts: 230 calories, 3 g Fat, 26.3 CHO, 7.8 g Fiber, 27.8 Protein

*Nutrition facts may vary depending on the brands of ingredients you use*

Vanilla Pancakes with Chocolate Cake Batter Filling

I really didn't think these were going to come out that great, so I didn't take the best pictures. After the first bite I pretty much devoured them. So, I have no other choice but to use the not-so-great pictures for this post. These came out both fluffy (thanks coconut flour!) and dense (thanks psyllium husk!).

Vanilla Pancakes with Chocolate Cake Batter Filling

Ingredients for Pancakes:

2 tablespoons oats
1 tablespoon coconut flour
1 tablespoon vanilla whey protein
1/4 t baking powder
1 ounce banana
2 tablespoons unsweetened vanilla almond milk (or any milk)
1/4 cup egg whites
2 tablespoons Greek yogurt

Ingredients for Filling:

1/4 cup Greek yogurt
1 tablespoon chocolate cake batter casein (I used Optimum Nutrition, but any chocolate casein or flavor you like is fine!)
Stevia to taste

Directions:

1. Blend oats into flour using a food processor or blender. Place in a separate bowl. Add coconut flour, vanilla whey protein powder, and baking powder. Mix to combine.
2. Place banana, milk, egg whites, and yogurt in food processor or blender (or hand mix well). Add dry ingredients and blend until combined.
3. Heat a non-stick skillet coated with cooking spray over medium high heat. Once skillet is hot, add 1/3 of the batter for each pancake. Cover skillet and reduce to medium heat.
4. Once the edges set, flip your pancakes. Cook an additional 2-3 minutes.
5. To prepare filling, mix together the casein, yogurt, and stevia. Layer between pancakes. Devour : )

Nutrition Information: 231 calories, 2.8 g Fat, 24 g CHO, 7.6 g Fiber, 26.7 g Protein

Note: Nutrition info may vary slightly depending on the type of protein powder used.

Cinnamon Oatcakes and Cheesy Eggs

I woke up at 5:00 a.m. for absolutely no reason this morning. Just sat there wide awake for about 30 minutes. At that point, I decided I just wasn't going to fall back to sleep and suddenly got really excited to start my day. There was so much I could get done before work- workout, study for the RD exam, go to Whole Foods, work on my field work essay . . . maybe I'd even have some time to lay by my pool ; ). I got dressed and did P90X Back and Biceps followed by some planks, weighted exercise ball crunches, and leg lifts. Done by 7:20 a.m.

I couldn't decide whether I wanted eggs or pancakes for breakfast, sooo I had both! Since I was getting protein from my eggs, I decided to go protein powder free for the pancakes (WHAT?!). Yea.  Hearty, plump, cute, mini oatcakes. They were perfectly delicious.

Cinnamon Oatcakes

Ingredients:

2 tablespoon oats

1 tablespoon coconut flour

1 teaspoon psyllium husk

2 tablespoons egg whites

3 tablespoons unsweetened vanilla almond milk

Drop of butter extract (optional)

Stevia to taste

Cinnamon to taste

Directions:

1. Add your oats to a food processor (I used my Ninja) and grind into oat flour. Add the remaining ingredients and blend until mixed well. Batter will be thick!

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

4. Add the batter by the spoonful and press down slightly with the back of your spoon to flatten a little. 

5. Cook until the edges set then flip!

Nutrition Facts: 88 Calories, 2.4 g Fat, 15.1 g CHO, 7.2 g Fiber, 6.4 g Protein

Very Banana Protein Bread

I ran out of my last batch of Orange Creamsicle Protein Muffins last night, so I was planning on making them for the third time in a row this afternoon (so yummy- recipe is in a previous post!). I love breaking up my muffins and mixing them in my protein fro-yos, cottage cheese, or Greek yogurt as a snack. So, that was the original plan: Orange Creamsicle Protein Muffins. But, as I approached my tower of protein powders, I noticed that my Banana Whey hasn't been getting any love lately. Banana bread is such a classic, so I decided to take the challenge to "clean it up". This loaf came out awesome and will be equally delicious in my protein fro-yos : ) !!

To get you a little more excited about the recipe, look at the crazy comparison between regular Banana Bread and my Very Banana Protein Bread:

 

Very Banana Protein Bread

Ingredients:

1 ripe banana (mine was large: 150 grams)
2 scoops banana whey protein powder (or vanilla)
1/4 cup coconut flour
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup unsweetened almond milk
1/2 cup egg whites
1-2 tablespoons slivered almonds for topping (optional)

Directions:

1. Preheat oven to 350.
2. Place all ingredients into a blender. Blend until smooth.
3. Pour batter into a bread loaf pan coated with cooking spray.
4. Bake about 25 minutes, or until knife comes out clean.
5. Set on a cooling rack to cool.

I cut my loaf into 6 slices. You can cut them into however many servings you like. The WHOLE loaf contains 6.6 g Fat, 56.2 g CHO, 63.5 g Protein, and 20.4 g Fiber!!!

Lemon Cream Pie Protein Pancakes

HUGE thank you to @cleaneatingsurvivalguide for featuring my recipe yesterday!! I hadn't even planned on making pancakes, but my brother had been asking me to show his girlfriend how I put together some of my recipes. I decided to use this opportunity to experiment. My mom had bought wheat bran a while back and never used it. So, I thought - why not try it out in some pancakes? Well, this is what happened. So, as promised, I am posting the recipe. I wouldn't want to let my new followers down ; ) .

Lemon Cream Pie Protein Pancakes

Ingredients for Pancakes:

1/4 cup wheat bran (I used Bob's Red Mill)
1 scoop vanilla whey
1/2 teaspoon baking powder
2 teaspoons lemon sugar-free pudding mix
Stevia to taste
1 tablespoon yogurt
1/4 cup + 2 tablespoons egg whites

Ingredients for filling:

Plain Greek yogurt + Stevia to taste

Directions:

1. Mix together dry ingredients in a small bowel. In a separate bowl, mix together the yogurt and the egg whites.
2. Gradually add the wet ingredients to the dry ingredients and mix until combined. DO NOT over mix!
3. Heat a skillet over medium-high heat. Add batter by the tablespoon.
4. Flip pancake when the outer edges are cooked and you start to see some bubbles. Cook for about a minute or two on the other side.
5. Combine filling ingredients and layer filling between pancakes.
6. EAT!

I bet lemon flavored liquid Stevia and freshly grated lemon rind would be great in these! I didn't have either : ( . But I will try it when I make these again!