Tropical Cauliflower Pancakes with Banana Protein Syrup

It's summer. It's hot outside. I was feeling . . . "tropical". If you haven't tried any of my cauliflower pancake recipes- seriously make them. They are SO moist, and make for thick, cake-like pancakes.

Tropical Cauliflower Pancakes with Banana Protein Syrup

Ingredients:

1/3 cup riced cauliflower (I pulsed some cauliflower florets in my Ninja)
3 tablespoons egg whites
2 ounces fresh pineapple
10 drops stevia (or to taste)
1/4 teaspoon orange extract (coconut would be good here too!)
2 tablespoons vanilla whey protein
2 tablespoons coconut flour
1/2 tablespoon psyllium husk
1 tablespoon reduced-fat coconut flakes

Directions:

1. Cook the cauliflower in the microwave for 30 seconds.
2. Using a food processor/blender, blend together the egg whites, pineapple, orange extract, stevia, and the pineapple.
3. In a separate bowl, mix together the coconut flour, protein powder, psyllium husk, and the coconut flakes.
4. Mix together the dry ingredients, wet ingredients, and the cauliflower.
5. Heat a non-stick skillet over medium heat. Add the pancake batter by the spoonful. BE PATIENT. These are thick and take longer to cook.
6. Once the edges are set (about 5-7 minutes), flip and cook on the the other side until golden brown.

For the Syrup:

Mix together 1 tablespoon banana whey protein with some water and sugar-free maple syrup. You want it to be a sauce-like consistency.

Top with more coconut flakes, nut butter, fruit- whatever you like!

Macros for the pancakes: 4 g Fat, 25 g CHO (12 g Fiber), 17 g Protein

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

Creamy Peanut Butter Banana Overnight Oats

Who doesn't love peanut butter and bananas together? Classic combination. These oats were creamy and bursting with stick-to-your-guts peanut butter flavor. Perfect for a busy morning!

Creamy Peanut Butter Banana Overnight Oats

1/3 cup oatmeal
1/2 banana
1/4 cup Cellucor Peanut Butter Marshmallow protein powder
1 tablespoon peanut butter (or almond butter)
1/3 cup unsweetened vanilla almond milk
2 tablespoons Greek yogurt
5-6 liquid stevia drops (or to taste)

1. Mash the banana. Add oats, 2 tablespoons of the protein powder, peanut butter, milk, yogurt, and stevia. Mix well. Let sit overnight in the fridge.
2. In the morning, mix together the remaining 2 tablespoons of protein powder with a little water until it has a "sauce-like" consistency. Pour over oats.
3. DEVOUR!

Nutrition Info: 331 calories, 11 g Fat, 29 g CHO, 5 g Fiber, 29 g Protein 

Banana Split Overnight Oats

Dessert for breakfast? Yes, please! Healthy dessert for breakfast? Even better. Not only are overnight oats delicious, they are so easy to make- no cooking involved! Make them the night before, and grab and go in the morning.

Banana Split Overnight Oats

Ingredients:

1/3 cup oatmeal
1 tablespoon reduced-fat coconut flakes
1/2 tablespoon flaxseed
2 teaspoons peanut butter (I used organic crunchy peanut butter)
1/3 cup unsweetened almond milk
2 tablespoons Greek yogurt
1 ounce banana, mashed (about 1/4 of a banana)
Stevia to taste
2 tablespoons chocolate protein powder

Directions:

1. Mash banana with a spoon or fork. Combine all ingredients except the protein powder. Let it sit overnight in the fridge.
2. In the morning, combine the protein powder with some water to make a thick "sauce". Pour over your oats. EAT!

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.