This is the fuel your body needs! Perfect for breakfast or any meal of the day.
Per request… decided to repost this basic recipe. After many years, these pancakes are still one of my favorite “go-to” foods. Perfect grab and go pre-work out fuel.
Protein pancakes are quick and easy to make. AND, these pack over 30 grams of protein per serving! … . For variety, substitute mashed banana, chopped apples (or unsweetened applesauce), or 2 TBSP pumpkin/pumpkin spice for the berries.
Combine oats and low carb baking mix with protein powder. Add egg whites, water, mixing well to desired consistency. Add your choice of fresh/frozen fruit, sweetener and cinnamon for a nutrient packed meal any time of the day.
ü 1/4c dry oatmeal (Or Quinoa Flakes)
1/4c Bob’s Red mill Lo Carb baking mix.
1/2-1 scoop protein powder of choice
ü Table spoon agave/honey or 1 packet of truvia
ü 1 egg plus 1 egg white
ü ~1/4c water –more or less to desired consistency (substitute Almond milk)
~ Ground Cinnamon to taste
ü Dash vanilla or almond extract (optional)
Optional:Ground Flax Seeds – for added dietary fiber, Omega-3 essential fatty acids and protein.
Combine above ingredients in med bowl. The basic recipe is easily increased using equal parts oats and flour to yield larger batches; be sure to also adjust protein accordingly. Keeps several days in the fridge. Reheat for ~20 30 seconds in the microwave
Add additional water or milk, if necessary to get to desired consistency.
ü Fresh or Frozen Berries – Add berries or desired fruit to batter.
Heat about ½ tablespoon of coconut oil, if using (or no-stick spray) in small skillet. Add one half of batter to heated pan and cook over medium heat until browned on bottom – until bubbles begin to appear, approximately 2-3 minutes. Flip with spatula to brown other side. Cook through until firm. These are better a little “overcooked” than undercooked.
Makes 2 -3 NUTRITIONALLY PACKED PANCAKES!
Spray while warm with butter spray. Top, if desired with no (or low sugar) preserves, apple butter, or sugar free maple syrup.
~32 Protein Grams (more or less depends on type/amount of added protein powder)
~30 Carbohydrate Grams (more or less depends on type/amount of added fruit)
~4 Fat Grams (Cooking in coconut oil adds additional 5-7 healthy fat grams & flavor)
Good for you food with wholesome ingredients in 30 minutes.
These muffins use fresh, simple ingredients and pack a huge nutritional punch. They are high in protein, and contain a hearty blend of grains, fiber and healthy fats (from flax and nuts). Bake ahead for a terrific on-the-go weekday breakfast or anytime healthy snack that provides lasting energy and satisfies. Now you’re baking!
Preheat oven to 350 degrees. Lightly grease muffin tins with non-stick spray (or coconut oil). In large mixing bowl, combine dry ingredients:
- 1 cup whole wheat flour
- 1 cup oats
- 2 scoops vanilla protein powder,
- 4 Tbsp Ground FlaxSeed
- ½ cup chopped Pecans (or walnuts)
- 1-2 Tbsp cinnamon
- 1Tbsp baking powder
- ½ tbsp baking soda
- 4-5 packets of Truvia, or ~1-2 Tbsp Splenda brown sugar blend
In separate bowl combine wet ingredients:
- 1 whole egg and 2 egg whites
- ½ cup unsweetened applesauce (or diced up fresh apple)
- 1 Tbsp Flax seed oil
- ~ ½ – ¾ cup of Almond or Coconut milk (or lowfat milk)
- Honey (to taste)
Combine wet with dry ingredients. Don’t over mix. Fold in 1-1/2 cups of fresh or frozen blueberries and spoon into muffin tins.
Bake for 15-19 minutes or until center is cooked (toothpick comes out clean). 12 muffins.
Healthy eating doesn’t really take any more time than unhealthy eating; it just requires a little more foresight.
Everybody has a story about when or why they gained weight, or why they have no time to eat right. When you’re constantly on the go, it can be hard to find time to eat, let alone eat healthy. So you turn to quick-fix foods that are high in fat, sugar, sodium, or calories, and low in essential nutrients. But eating is what gives us the energy to do everything on our to-do list. And when we are busy and “forget” to eat, or hurriedly rush into the nearest convenience store or hit up a vending machine for chips and a coke, we are not fueling bodies. So how do you find balance?
The solution isn’t to find more time, but to work with the schedule you do have. Instead of waiting in the fast food drive in line, use this time to visit the grocery store, and pick up prepared salads, sandwiches, and meats, pre-washed and cut fruits and vegetables, canned soups, low-calorie and low-fat frozen meals, yogurt, string cheese, and cereals.
To lose weight, and keep it off you must eliminate foods that aren’t healthy and eat foods that are good for your body. There is a strong correlation between how and what we eat and being well. People hold on to the illusion that there is no time to cook, no time to shop, and no healthy options for “fast food” meals. But just because there is no time to always sit down and eat, does not mean you have to eat poorly. What it boils down to is being prepared and carrying healthy snacks with you.
Here are some healthy tips to try:
- Cook a bigger batch of food on the weekends, and refrigerate or freeze for weekday lunches or dinners.
- Set an alarm for mealtimes. Even if you’re buried in work, don’t skip meals; designate a time to eat.
- Try not to do anything else while eating. Mindless consumption prevents the enjoyment of food. When that happens, people tend to eat more and eat unhealthy alternatives.
- Put fresh or dried fruit where you can see it to remind yourself of your goal to eat healthy. Bananas, grapes, and apples make handy and nutritious snack items.
- If at a restaurant, turn down the supersize option, and choose baked and broiled instead of fried.
- Order the lunch portion at dinnertime, and hold off on fatty condiments.
- Keep handy snacks around, such as fruits, dried fruits, nuts, seeds, trail mix, yogurt, cottage cheese, carrot or celery sticks, low sugar cereals, and wraps
Eggs are by far the fastest cooking protein you can get. Scrambling 2-3 eggs takes about 2 minutes. Sauté some spinach with a little garlic, or add some diced ham and cheese, and you have a healthy homemade meal in less than 10 minutes. This works for breakfast, lunch or dinner. Hard boil eggs take about 10 minutes. Boil extra, peel and place in Ziplocs and carry
with you for a quick protein snack or for breakfast on the run the next day.
Fresh fruit protein smoothies are also quick, nutritious and satisfying. They are so versatile… almost anything goes. And they travel well. 1 scoop of Whey adds approximately 25-30grms of muscle building protein for satiability. I recommend buying one of the many personal blenders on the market like the Ninja or Magic Bullet. Mix and go, in under 2 minutes.
Planning healthy meals and snacks ahead of time is especially crucial for people with junk food cravings. If you must have junk food, give the healthier alternatives, such as baked chips, dried fruit, or sugar-free Popsicles a try. Look for low-calorie, low-sugar, and low-fat options.
In place of chips, try light popcorn, whole grain crackers, carrot sticks, red peppers, and rice cakes.
For the sweet tooth, sugar-free pudding, sugar-free Jell-O, fruit bars, baked apple, fresh fruits, and dried fruits are options.
If you put your mind to it, you can come up with your own ideas for eating well with little cooking. It’s just a matter of wanting to find solutions.
The Secret Super-food Ingredient is: P U M P K I N!
You will not believe how easy these are. AND Only 2 ingredients! This is an approved weight watchers recipe that delivers a healthy cake like muffin that promises to satisfy those wicked chocolate cravings.
Do not add oil or eggs as directed on the cake mix box, even though you might be tempted! I confess I
added 1 heaping tablespoon of non-fat plain Greek yogurt to mine and they turned out incredibly moist… but even that isn’t necessary. If you feel you must add a bit more liquid and don’t have yogurt, 1/4c water would work fine.
- 1 box REDUCED SUGAR Devils Food Cake Mix (Pillsbury)
- 1 Can Pumpkin
THAT’s ALL! Mix together well. Mixture will be very thick. Spoon into muffin tins sprayed with non-stick cooking spray.
Bake at 375 degrees for approx 20-25 minutes. – or until toothpick comes out clean. Makes 12-18 muffins.
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PUMPKIN IS A NUTRITIONAL POWERHOUSE
PUT MORE PUMPKIN INTO YOUR DIET!
Pump up your post-workout protein shake with coconut water!
* When it comes to recovering after an intense workout, coconut water may be the perfect liquid to add to your favorite protein powder. Derived from young green coconuts before they mature, this natural beverage is the water found inside young coconuts and is not to be confused with creamier coconut milk. Natural coconut water contains five essential electrolytes and more potassium than a banana. Contrary to popular beliefs coconuts do not make you fat. They are loaded with medium chain fatty acids that are easy to digest and therefore your body doesn’t store it as fat.
Coconut Water Contains More Potassium than a Banana
One of coconut water’s greatest nutrition facts may be its enormous amount of potassium. Potassium is an electrolyte that promotes healthy kidney, heart, and overall cellular function.
Most often, potassium is associated with bananas, which contain about 450 mg of potassium per serving. However, a serving of coconut water offers your body a whopping 650 mg of potassium.
What’s more, it has no added sugar, fat or cholesterol.
All natural coconut water provides carbohydrates and electrolytes, which are both critical for optimal recovery. In order to replenish, a lot of people turn to sports drinks or electrolyte-enhanced water. However, sports drinks contain alot of unnecessary sugars and calories, which coconut water naturally avoids. It is also fat free, with a taste that is nutty and naturally sweet and a great thirst quencher. In addition to aiding in hydration, incredibly healthy coconut water contains amazing anti-viral, anti-fungal and anti-microbial properties that can help to remove toxins from the body.
Adding coconut water to protein powders such as soy, whey or rice makes a refreshing and nutrient-dense post workout drink. Its high potassium also helps regulate blood pressure, heart function and many other health benefits.
REFUEL YOUR BODY:
For optimal nutrient absorption, consume your post work out shake within 30-45 minutes after training. Mix coconut water with vanilla (or chocolate) flavored protein powder for a post-training meal to feed your muscles and replenish the electrolytes lost during strenuous exercise.
Look for it at your local grocery or health-food store.
“Almond Joy” PWO Meal.
- 2 scoops ViSalus Nutrition Shake Mix
- 1 Chocolate cardio-care Flavor Mix in (or 1 Tsp baking cocoa)
- 6-8 Oz Natural Coconut Water
- 4 Oz Unsweetened Almond Milk
- 6 almonds
- Blend well in personal blender ( I use a magic bullet) for 30-45 seconds.
TROPICAL BERRY SMOOTHIE:
- 2 scoops ViSalus Nutrition Shake Mix
- 4 -6 oz Coconut Water
- 4 oz Low Sugar Orange Juice
- 1/2 container Pineapple-Coconut Flavor Yogurt (Dannon Light n Fit)
- 3-4 Frozen Strawberries, Mango or any other Fruit of choice.
Blend well. ENJOY!
To Learn more about Visalus health and nutrition products:
What’s so great about this salsa?.. It is fool proof… Use more or less of any ingredient to suit your taste!
It has a ton of flavor and is a great accompaniment to many dishes. … and it keeps well in the refrigerator.
Here is a very healthy and fresh salsa that can be served as an appetizer with tortilla chips or as a very flavorful topping for grilled chicken or fish, tacos, burritos, or as a dressing alternative to southwestern salads.
When possible, I prefer to use fresh tomatoes or corn for frozen or canned.
- 1 can, 14 ounces, black beans, rinsed and drained
- 2 cup frozen corn kernels (or 1 can, drained)
- 1 small red bell pepper, seeded and chopped
- ¼ -½ small red onion chopped
- 3-4 chopped Roma Tomatoes (or 1 can Italian diced tomatoes)
- ground cumin to taste
- Minced garlic
- 2 teaspoons hot Tabasco sauce (to taste)
- 1 lime, juiced (or 1/4c lime juice)
- Fresh Cilantro (1/4 cup)
- 1-2 tablespoons olive oil, to taste
- Salt and pepper
- OPTIONAL: 1 Avocado, peeled, pitted and diced
- Stir the corn, black beans, tomatoes, cilantro, red onion, bell pepper, cumin, garlic and cilantro in a large bowl.
- Gently mix in the lime juice, Tabasco and avocado (if using).
- Taste and adjust seasonings if needed.
- Let sit at least 15-30 minutes to allow flavors to meld or refrigerate overnight
- Drizzle with olive oil to serve.
- Fresh, diced jalapeno peppers may be substituted for Tabasco if you want it spicy.
NEW YEARS VARIATION: Black-eye Peas in place of Black Beans! ( I also add a little Red Wine Vinegar to this one)
Amount Per Serving (approximate) Calories: 19 | Total Fat: 0.9g | Cholesterol: 0mg
This bread is packed with many health boosting, anti-aging and disease fighting nutrients.
This hearty bread makes for a healthy and satisfying breakfast or mid day snack that is high in protein and complex carbohydrates. The flax and walnuts provide heart healthy fats. The pumpkin and oats both contribute to making this bread both high in fiber but low in sugar. Pumpkin also contains powerful antioxidants, vitamins and minerals making it one of the most nutrient rich foods available…so much so that pumpkin is considered by many nutritionists as one of the top “SUPERFOODS”.
- 1 ½ c Low carb baking flour
- 1 c. oats
- 4 scoops ViSalus Vi-Shape Nutrition Mix (or 2 scoops Vanilla protein)
- 2 TBSP Flax Seed
- 1 Tbsp ground Cinnamon
- 1Tbsp Pumpkin Pie Spice
- 1 tsp Baking soda/ ½ tsp baking powder
- 2 cups canned pumpkin
- 1/2 c unsweetened applesauce (or more)
- 1 whole, 2 egg whites, beaten
- ~½ cup vanilla almond milk
- 1 Tbsp Flax oil
- 3-4 Tbsp Splenda brown sugar blend (more or less to taste)
- 1 Tbsp honey
Optional: 1/2c walnut pieces
Preheat oven to 350 degrees. Spray one regular size (or 4 mini) loaf pan with non-stick spray.
Combine all dry ingredients in large bowl. Gradually add wet ingredients to dry and stir well. Stir in walnut pieces. Pour batter into pan and place on center rack in oven. Bake for approximately 60 minutes, or until toothpick comes out clean. Allow to cool before removing from pan.
Spread sliced bread with apple or pumpkin butter if desired!
Wandering through the local farmer’s market, my husband and I sampled some Mamey for the first time. With a surprising sweet, “meaty” flavor and texture, we took one home, anxious to try it in our daily protein smoothie! — so glad we did. One try and we are hooked!
What is mamey?
Also known as Mamey Sapote (or Sapote), this tropical berry fruit is native to Southern Mexico, Central America, the Caribbean and Southern Florida. The brown skin has a texture somewhere between sandpaper and the fuzz on a peach. The fruit’s flavor is uniquely creamy and sweet.
To tell when a mamey sapote is ripe, peel off a fleck of the skin to see if it is pink underneath. The flesh should appear salmon colored and give slightly, as with a ripe kiwi fruit. The fruit is eaten raw out of hand or made into milkshakes or smoothies, or added to fruit salads. The fruit’s flavor is described as a combination of pumpkin, sweet potato and maraschino cherries with the texture of an avocado. Markets often sell them while they’re still hard and underripe, so you need to set them on the counter for a few days until they yield when gently squeezed. Peel them and remove the seeds before serving.
Health info: Mamey is believed to be an antiseptic, and is also eaten to help calm an upset stomach and treat headaches. Some consider the fruit to be an aphrodisiac. It is also high in vitamins A & C, potassium and dietary fiber.
NUTRITION FACTS: Per 1 cup of raw mamey:
Total Fat 1g
Sat Fat 0.3 g
Cholesterol 0 g
Sodium 30 g
Total Carbs 24.9 g
Dietary Fiber 6 g
Protein 1 g
Calcium 21.9m g
Potassium 93.5 mg
Mamey Milkshake: INDESCRIBABLY DELICIOUS
THIS IS A MUST TRY IN YOUR NEXT SMOOTHIE!
Slice one mamey in half and scoop out the flesh with a spoon.
Add to blender, along with 2 scoops (Vi-shape or other protein), ½ cup almond milk (or milk of choice), ½ cup of orange juice, 4 ice cubes.
Mix well until shake is uniform and soft. Yield: one power packed smoothie.
Any recipe can be made healthier with just a few modifications… and there is no need to sacrifice flavor.
Your ViSalus Shape-mix is not just for smoothies! Add a couple of scoops to your favorite baked recipes, and you are not only adding that amazing sweet cream flavor but will also be getting extra protein and nutrients from the mix. And by using wholesome oats and flax seed in place of refined flour; and applesauce and yogurt in place of butter or oil, you are
adding wholesome ingredients without the additional calories, sugar or saturated fats.
Flax seeds and flax seed oils are rich in heart healthy Omega 3 fatty acids, proven to help lower (bad) cholesterol as well as provide a myriad of other documented health benefits. So do not overlook using these ingredients when baking. Using extra ripe bananas will add natural sweetness to the muffins.
Dry ingredients: Mix together in large bowl.
- 1c Low carb baking flour
- 1c oats
- 2 rounded scoops of Vi-Shape mix (or other protein powder)
- 1 ½ Tbsp milled flax seed
- ~2 Tbsp Splenda brown sugar
- Baking powder/ Baking Soda
- 1 Tbsp (or more to taste) ground Cinnamon
In separate bowl or large measuring cup, mix moist ingredients:
- 2 ripe bananas, mashed.
- 1 whole egg + 1 egg white
- 2 Tbsp unsweetened applesauce
- 1/2container low fat banana (or vanilla) yogurt
- 1 Tbsp Flax seed oil.
Preheat oven to 350 degrees. Spray muffin tins with no stick butter flavored spray. Add the wet ingredients to dry ingredients. Be sure to mix well to blend all flavors.
Spoon into muffin tins and bake for 12-15 minutes until lightly browned and toothpick comes out clean.
Recipe makes 1 dozen muffins.
Change it up by using blueberries, raspberries, peaches, strawberries, etc. for bananas. Swap out yogurt flavors to compliment fruit.
These smell amazing while baking and have a sweet, nutty flavor. Wholesome nutrition that taste too good to be good for you!
Curiosity finally got the better of me. I keep hearing about how Quinoa… (pronounced Keen-wa) is so good for you. But I had no idea what I would do with it once I got it home… So, I bought a box of “flakes” at the local health food store yesterday and this is what I came up with. I replaced quinoa flakes for the oats that I normally use in my baked goods. The flax seed and almond milk and almond extract give these a nutty flavor and the craisins and applesauce add just the right amount of sweetness. I was pleasantly surprised! These are great!
Mix together all dry ingredients in mixing bowl.
- 1c Quinoa Flakes
- 1 1/2c Low Carb Flour
- 2TBS Flax Seed
- 2 Scoops Vanilla Protein Powder
- 1 ½ TBS Splenda Brown Sugar
- 1 ½ TBS Cinnamon
- 1 TBS Baking Powder
In separate bowl, mix together:
- 2 egg whites and 1 whole egg
- 3 TBS Unsweetened Applesauce
- 3/4c Almond Milk
- 1 TBS Coconut Oil (melted)
- 1 tsp Almond Extract
Add wet to dry ingredients. Mix well. Stir in 1/3 cup of Craisins.
Bake at 350 degrees in lightly greased muffin pan for approximately 15 minutes. Cool. ENJOY!
Makes 12 muffins.
Quinoa flakes contain all of the nutrition of the whole Quinoa grain or seed, but cook much more quickly and are therefore easily adaptable to recipes. Quinoa is technically a “seed” and not a grain that is native to the Andes Mountain region. It’s low in fat and sugar, no sodium or cholesterol, is iron rich and a good source of slow-burning complex carbohydrates.
What makes quinoa unique nutritionally is that it’s one of a hand-full of plant-sources that has a complete protein profile. This means that a serving of quinoa contains all 8 of the essential amino acids that your body needs. Most grains only contain some of the essential amino acids — requiring you to “mix” your proteins (for example beans with rice) to create a full protein. This is especially good news to vegetarians. They are also gluten free.
A serving of quinoa flakes adds significant nutrition to your breakfast. They are a terrific alternative to oats. Substitute for flour in breads, muffins, pancakes and cookies for heartier and healthier baked recipes.
Organic Quinoa Flakes.
Serving Size: 1/2 cup (42 g)
Nutrient Amount %DV
Calories 159 Calories from Fat 0 Total Fat 2.5 g 3.8% Saturated Fat 0.3 g 1.3%
Monounsaturated Fat 0.7 g Polyunsaturated Fat 1 g Cholesterol 0 mg 0%
Sodium 9 mg 0.4% Total Carbohydrate 29.5 g 9.8% Dietary Fiber 3 g 12.3%
Sugars 1 g Protein 5.7 g 11.4% Vitamin A 0% Vitamin E 6.8% Vitamin C 0%
Calcium 2.6% Iron 21.9% Magnesium 22.4% Phosphorus 17.5%
Potassium 9% Zinc 9%
- Quinoa flakes are best stored in a sealed container in a cool, dry place. They have a shelf-life of 2 years from processing date