Shari Duncan

Tag: Breakfast

PERFECT Protein PANCAKES
Shari

by on Dec.25, 2015, under Egg and Main Course Ideas, Healthy Snacks, High Protein dishes, Recipes, Whey Protein Recipes

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

1/4 cup adds 11 grams protein and 5 grams fiber!

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.

Use any brand/flavor Protein powder & variety of fruits for variety.

Use any brand or flavor Protein powder & different fruits for variety.

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.

PER SERVING:

~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)

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Good Morning Power Muffins – With Blueberries, Oats, Flax and Pecans
Shari

by on Jan.29, 2012, under General Nutrition, Healthy Snacks, Recipes, Whey Protein Recipes

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,

    Power Packed with fresh, hearty ingredients that satisfy.

  • 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.

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Wake up and…. EAT!
Shari

by on Sep.18, 2011, under General Nutrition, Weight Loss

You’ve heard it since you were a kid:  Breakfast is the most important meal of the day.  And if shedding excess weight (and keeping it off) is among your health goals, a healthy breakfast holds one key to success.

You may think that skipping breakfast is an easy way to cut calories when trying to lose weight. A growing body of research, however, indicates that eating breakfast is a successful strategy for lasting weight loss. Data collected by the National Weight Control Registry (NWCR) showed that over 90% of successful dieters usually eat breakfast. These are people who have lost a significant amount of weight and kept it off for a long period of time.

    Reduced hunger.

  • Eating breakfast can reduce hunger later in the day, which makes it easier to avoid overeating. . Some studies have found that those who skip breakfast end up eating more calories through the course of the day compared to those who don’t – and weight gain is the result.1This may be due to increased feelings of hunger which can lead to overeating, particularly higher-fat foods later in the day. Furthermore, people who eat breakfast regularly have better vitamin and mineral status and eat fewer calories from fat.   In addition, the prolonged fasting that occurs when you skip breakfast can increase your body’s insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.

    Healthy choices.

  • Eating breakfast may get you on track to make healthy choices all day. When you eat breakfast, you tend to eat a healthier overall diet, one that is more nutritious and lower in fat. When you skip breakfast, you’re more likely to skip fruits and vegetables the rest of the day, too.  Choose foods that you enjoy and that fit your

    What's for Breakfast? You need to eat to lose.

    dietary weight loss goals. Whole grains, fruits, low fat dairy (yogurt) and lean protein, such as eggs.  Proteins provide a feeling of satiety which means you will feel full longer while actually eating less.  High-fiber complex carbohydrates like whole-grain breads and cereals (like oatmeal) will keep you satisfied. Fiber also increases that sensation of fullness.  Look for breakfast cereals that provide at least 6 grams of fiber per serving, suggests Harvard Men’s Health Watch, but make sure your choice is low in sugar (less than 10 grams per serving). If you are not keen on eggs or cereal, try a high protein smoothie, made with fruit, low fat milk and protein powder, spread some almond or peanut butter on whole grain toast, or melt some low fat cheese on a whole grain english muffin.

    More energy.

  • Eating breakfast gives you energy, increasing your physical activity, which boosts your metabolism and may in turn actually assist in burning more calories.  Consider this: If you don’t eat  in the morning, you are literally forcing yourself into running on empty. If the last time you ate was 8 p.m. last night and you don’t eat lunch until noon today, that’s sixteen hours of no refueling!  Your body is screaming out for fuel so it stands to reason that skipping breakfast is associated with decreased physical activity.  A healthy breakfast refuels your body and replenishes the glycogen stores that supply your muscles with immediate energy.   Increased energy levels will allow you to be more active during the day and give you more chances to burn calories. In turn, you are more likely to go for a run or hit the gym if you don’t feel exhausted all day.

Bottom Line:

Breakfast as part of a daily routine is a key strategy to use as part of a lifestyle management approach for long-term, sustainable weight loss. So, if you’re trying to control your weight and you frequently skip breakfast… you may wish to reconsider.

http://www.fitday.com/fitness-articles/fitness/weight-loss/whats-for-breakfast-10-morning-meal-ideas-that-can-help-you-lose-weight.html

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BERRY BLAST SMOOTHIE
Shari

by on Apr.25, 2010, under Fruits and Veggies, Healthy Snacks, Recipes, Weight Loss, Whey Protein Recipes

Experiment with different fresh and frozen fruits and yogurt flavors for variety.

Berries should be a staple to your diet… One serving of berries daily will do much more than just keep the doctor away.  They are after all, natures #1 antioxidant fruit.

This protein smoothie is excellent as a post-workout meal, breakfast or mid-day snack or meal replacement.  It provides the perfect balance of protein – from the whey and yogurt, carbohydrates – from the fruit and yogurt, and healthy fats from the almond milk and flax seed.  It is also a great source of calcium, antioxidants and fiber.  And, if that isn’t reason enough to give this a try… it really tastes amazing!

Mix together well in blender or Magic Bullet:

1 scoop of Whey adds approximately 25-30grms of muscle building proteine

1 scoop of Whey adds approximately 25-30grms of muscle building protein

  • 1 scoop vanilla Whey Protein
  • Fresh or Frozen Berries (Blackberries, Strawberries, Raspberries, Blueberries)
  • 1/2 container low sugar yogurt ( I like Dannon Light N Fit – Pomegranate Berry)
  • 1 tsp milled Flax Seed
  • 6-8 oz Almond Milk
  • Crushed Ice/Water

ENJOY!!

Try different fruit combinations such as peaches, pineapple, melon, or banana as well as flavored yogurts.  Substitute Soy for Almond Milk if you like.  You really cannot go wrong with this one.

STILL NOT CONVINCED ABOUT THE POWER of ADDING BERRIES TO YOUR DIET?

….. READ ON:

http://well.blogs.nytimes.com/2009/01/22/the-power-of-berries/

http://www.berrywiseinc.com/power_of_berries.html

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