Foodie Friday: Coco-Peanut Butter Protein Pancakes

Have you entered my Pure Via giveaway yet?

Some might say I have a peanut butter problem. Personally, I think it adds character 😉

I don’t know the first place I saw this, and I’m sure you’ve seen it before, but it’s so true! I’m always looking to add more peanut butter into my diet and have been loving coconut flour pancakes.. coconut and peanut butter? The perfect pair.

Coco-Peanut Butter Protein Pancakes

Makes 1 serving of 4-5 pancakes

Ingredients
– 4 egg whites
– 2 tbsp coconut flour* [I use Bob’s Red Mill]
– 2 tbsp peanut flour* [I use Protein Plus]
– 1/4 cup coconut almond milk [I use Califia Farms]
– 1/2 tbsp baking powder
– 1 tsp cinnamon
– Pinch of salt

*These ingredients can be found on iHerb.com. Use code ZAF482 to receive $5 off of your first order.

Directions
Place a nonstick skillet over medium-low heat. Mix all ingredients together and use a 1/4 cup measuring cup to evenly distribute batter into 4 or 5 pancakes. Cook on one side until they start to bubble, about 2-3 minutes. Carefully flip and cook another 2-3 minutes until cooked through.

Plate up with your favorite toppings and enjoy!

I like to put a few slices of banana and peanut fluff [2 tbsp peanut flour + water + stevia] in between each layer and then drizzles the leftover peanut fluff on top.

Nutritional Information
Per stack without toppings

182 Calories  /  5g Fat  /  8g Carbs  /  2g Fiber  /  5g Sugar  /  26g Protein

Talk about protein-packed! I hope you enjoy them as much I am. I even made an extra batch yesterday to eat on the way to the airport this morning. Speaking of airport.. Baltimore, here we come!!

Food for Thought

What is your favorite kind of pancake?
Any big plans for the weekend?

 

What I Ate Wednesday #85: Pre-Retoxing

I mentioned on Monday that this week has been deemed “detox before retox” because when you have a week like I did full of cheese..

..fried chicken..

..barbecue..

..and plenty of beer..

..I needed a break. Before we go away to wine country for our anniversary. So this week has been very lean, clean, and green!

Breakfasts have looked a little like this:

Egg whites, banana, cinnamon, and coconut cashew butter.

Snacks have been especially green!

Still smuicing it up!

Lunches have been salad-filled.

Dinners are protein- and veg-happy.

And because there is always dessert:

A new-to-me ice cream with peanut fluff.

Personally, I know that when I eat foods like grains and starches, even starchy vegetables, my stomach isn’t always happy. And even though I seriously love them, sometimes I just need to give my body a break. I’ve been binging on kabocha and sweet potatoes recently and kabocha-belly is definitely real! My carbs these days are primarily coming from fruits and I’ve also cut back on random snacking. Overall, I’m feeling better after a few days so I’m calling this detox a success thus far.

Food for Thought

What foods are your go-to for detoxing?

Foodie Friday: Peanut Butter Banana Protein Souffle Pancake

The other day, Nathan was looking for restaurants to try for breakfast during his mom’s visit and came across this amazing creation. Holy cannoli! I’m not usually one for ordering pancakes when we go out, but I seriously had to consider at least getting one for the table to try. Of course, then I couldn’t stop thinking about this amazing-looking souffle pancake. So much so that I was laying in bed that night thinking about ways to make a healthier version for breakfast the next day.

I mentally put a list of ingredients together and decided I needed to give it a whirl. I was so excited when it turned out so well and had to remind myself to slow down a few times because it was so good! Because of the whipped egg whites, this souffle pancake has a much lighter, fluffier texture than a typical pancake. And by using peanut flour over all-purpose flour, it adds an extra protein punch and a ton of extra flavor.

Peanut Butter Banana Protein Souffle Pancake

Serves 1

Ingredients
– 3 egg whites
– 1 egg
– 1/4 cup peanut flour [I use Protein Plus Peanut Flour]*
– 1/2 tsp baking powder
– 1 tsp ground cinnamon
– 1/4 cup almond milk [I use Almond Breeze Unsweetened Vanilla]
– 8 drops liquid stevia [if using unsweetened peanut flour – I use NuNaturals Vanilla]*
– 1/2 banana; sliced

Directions
Preheat oven to 375°F and place a 10″ pan over medium heat. In a medium bowl, whisk the 3 egg whites until thick and white with stiff peaks.

In a separate bowl, add the rest of the ingredients except banana. Mix those ingredients together until well incorporated, then gently fold in the whipped egg whites. Be careful not to mix too much as it could deflate the whites. Spray the pan with cooking spray and pour your mixture in. Let the mixture set about 2 minutes before placing the banana slices on top.

Once the slices are placed on top, turn the burner off and place the pan in the oven. Let bake about 7-10 minutes until it is completely set. Remove from the oven and set aside for 1-2 minutes. Carefully slide the souffle pancake onto a plate and top with your favorite toppings. I just so happened to have a fresh batch of coconut cashew butter just waiting to be drizzled on top!

*These ingredients can be found on iHerb.com. Use code ZAF482 to receive $5 off of your first order.

Nutritional Information
Per pancake, without toppings

302 Calories  /  10g Fat  /  25g Carbs  /  7g Fiber  /  10g Sugar  /  34g Protein

Food for Thought

Have you tried peanut flour before? Are you a fan?
How would you top your souffle pancake?

My Top 5 Kitchen Staples

Yesterday I thought I had a fun idea to share my top 5 convenience foods that we keep around like the frozen turkey meatballs from Trader Joe’s. Ever had them? They’re pretty tasty, only 100 cals for 2 meatballs, and were only $2.99 for about 6 servings. It’s nice to have that kind of stuff around the house for an easy protein to throw into a salad or on a sandwich. Unfortunately for my list, I realized that it really stopped there, probably because I do have the time to make extras for leftovers! It’s true, I’d rather have my own homemade turkey meatballs or veggie burgers in the freezer 🙂

Rather than sharing my favorite convenience foods, I thought I’d share the top 5 staples in my kitchen. Not a week goes by that these things aren’t purchased and often not a day goes by that I don’t use them!

1. Eggs
   
   Between Nathan and I, we go through about 3 dozen eggs per week. Not ridiculous at all, right? Sometimes it’s less, but I guess this could also go under convenience. Don’t have another protein for your meal? Throw an egg on it! Or if you’re like me, throw an egg on your other protein anyway 😉
2. Peanut Flour
   
   Protein Plus is my favorite brand of peanut flour and I honestly use it all the time [when I’m not using nut butters]. I mix it with a little water and stevia to make a dip for apples, drizzle on pancakes, and lately drizzle on popcorn too! Yesterday I made a ridiculously tasty peanut butter protein pizza for breakfast and added extra on top! You can get it from iHerb.com and if you use the code ZAF482 at checkout, you can get up to $10 off of your order.
3. Leafy Greens
   These days the leaf of choice is spinach. I go through my phases where all I want is kale but since I’m not in that phase right now and Nathan actually eats spinach, we stock up. Two big containers a week? No problem!
4. Chicken
   

   Beer Glazed Citrus Chicken – How Sweet It Is

   

   Baked Pesto Chicken Parmesan – Iowa Girl Eats

   

   Jamaican Jerk Chicken, Fried Plantain and Coconut Fried Quinoa with Macadamia Nuts – Half Baked Harvest

   

   Nathan’s famous roast chicken

   You can always count on at least 2-3 chicken dinners per week at home. It’s one of the cheapest [meat] protein options out there and it’s so versatile. I’ve been having fun experimenting with all of the different recipes to change it up lately since Nathan is the chicken king. Boy could eat chicken all day, everyday!

5. Hot Sauce
   You realized that when I said hot sauce, I really meant Sriracha, right? I was never a big hot saucer growing up, other than Tiger Sauce, but within the past year, I’ve really grown to love Sriracha and it is often on the table with dinner [and lunch]. Nathan is also a Crystal man for his breakfasts so those are the 2 staples, but he likes to try all different kinds of hot sauces, just like I like to try all kinds of nut butters. To each his own 😉
6. BONUS! Crate & Barrel Glass Nesting Bowl Set
   Ok, so it’s not a super exciting bonus, but I LOVEEEEE these bowls! I got them as an engagement gift and I use at least 2 of the bowls per day. I think yesterday I used 4 or 5 haha. I also use one of the bigger bowls for my monster salads.

There are definitely other things that I use on a daily basis, but if you spend any time at home with me, you’re pretty much guaranteed to see these things pop up.

Food for Thought

What are your top kitchen staples?
Do you stock up on convenience foods too?

What I Ate Wednesday #55: Recovering

After the weekend that I had, I definitely needed to take a little time to get my food back on track this week. My body has appreciated the clean eats thus far for sure!

Breakfast

It’s been a long while but I’ve gone back to the protein pancake the past few days. It’s nice to change it up a little sometimes. I’ve been topping it with a mixture of 2 tbsp peanut flour, 1 tbsp chia seed, and a little stevia. I certainly can’t go a day without some sort of peanut butter!

*You can find Protein Plus peanut flour, chia seed, and stevia on iHerb.com. Use code ZAF482 to receive $5 off of your first order.

Lunch

Kale salads all the way! Topped with tons of veggies, the lemon basil tofu that I prepped on Sunday, and dijon hummus dressing. I just mix about 1 tbsp hummus with 1 tbsp dijon and 1 tbsp apple cider vinegar. I never actually measure, but it looks like that’s what the ratio is 😉

Dinner

BRUSSELS! My favorite! Especially roasted on the bottom rack. They get so perfectly golden brown.

I threw the brussels on top of the spaghetti squash and jalapeno sweet potato turkey chili, both prepped on Sunday. I’m telling you, all that cooking on Sunday has made this week a breeze!

Food for Thought

Do you do Sunday food prep?

What is your favorite vegetable to roast?

Foodie Friday: National Peanut Butter Lover’s Day!

Let’s be honest, I celebrate peanut butter everyday. Personally, I think everyone should. Peanut butter is delicious and nutritious and should be a balance part of every diet; and by balanced, I mean feel free to replace meals with jars of peanut butter. [I wish I could!]

I want you to celebrate National Peanut Butter Lover’s Day the right way, so I’ve compiled a list of sweet and savory peanut butter recipes. Enjoy!

Sweet

Hail Merry Peanut Butter Coconut Banana Bites

Healthy Banana Peanut Butter Cups*

Peanut Butter Cup Protein Shake*

Peanut Butter Wonderful Powerballs

Sweet Potato Dippers

Savory

Buddha’s Feast with Spicy Thai Peanut Sauce*

Peanut Chili Baked Tofu*

Tilapia Stir-Fry with Chili Peanut Sauce*

And of course, don’t forget to top any of your favorite oatmeals or sweet scrambles with peanut butter. It’s just wrong not to! 😉

*These recipes were made using peanut flour, but you can substitute regular peanut butter.

Food for Thought

What is your number one go-to peanut butter? Do you prefer other nut or seed butters over peanut butter?

What I Ate Wednesday #29 – Back in the Swing of Things

You know how every year the holidays sneak up on you and you say “I’m going to be good. I’m not going to overindulge!”? And you know how every year you overindulge? Yea.

Alright, so I didn’t go crazy this year, but I’ve definitely stepped up my game since New Years! More specifically, since Monday. Last week was pretty much a wash with NYE on Monday and New Years day Tuesday. That only left 3 days to get back into my routine and then the weekend hit.

Monday started Tina‘s Best Body Bootcamp; that along with Tone It Up‘s new Love Your Body challenge (you can still sign up!) has really gotten back into the swing of things! Especially since TIU is giving away prizes for checking in! If you follow me on Instagram, you may be getting tired of all of my meals and workouts, but I’m in it to win it, baby!

[Pre-Breakfast / Post-Workout]
Fitmixer Amino. This was part of my Fitbloggin’ swag that I just recently started taking advantage of after my morning workouts. I have to admit, I don’t love the fruit punch, but it’s not bad. And it certainly helps me get 2 extra glasses of water down a day!

[Breakfast]
I whipped up a lightened version of my favorite sweet breakfast scramble. Check it out..

– 1 egg
– 2 egg whites
– 1/2 banana, mashed
– 1/4 cup squash [I’ve been using pumpkin]
– 1 tbsp ground flax seed
– Cinnamon
– Ginger
– Nutmeg

I just recently started adding the ginger and nutmeg.. it makes it taste like gingerbread!

Scramble it up like eggs and top it with your favorite oatmeal toppings! Aka lots and lots of peanut butter 😉

[Lunch]
Getting back on my salad kick, I topped a bunch of spinach with tons of veggies, chicken, and some healthy spinach basil walnut pesto aioli for my dressing! This dressing was a bit of an accident, but it came out so well!

[Dinner]
Warm kale salad. Sounds a little weird, right? But it’s not. It’s amazing! And it’s an idea I stole from Kasey.

I absolutely love roasted veggies, so while roasting sweet potato, parsnip, tomato, and broccoli, I chopped up some kale, tossed it in a big bowl and threw it in the microwave for about a minute. This softens it and also makes it a little less bitter. For my dressing, I made a tahini nooch sauce, similar to Brittany’s dressing here [I love the little bit of sweetness from the maple syrup!] Then I toss half of the dressing into the kale and massage it in, again, making it a little less bitter. Finally, I throw all of my roasted goodies on top, the rest of the dressing, and some crunchy bits, like sunflower seeds.

Have I convinced you to try it? Because you really should!

[Snacks]
Coffee with unsweetened vanilla almond coconut milk <– a new favorite find!
1/2 grapefruit with stevia.
Madagascar vanilla almond KIND bar.
Apple with peanut fluff.. the only picture I missed!

It definitely feels good to clean up my eating again and get rid of the extra sugar I was eating. And it definitely helps to be getting my butt kicked by TIU and Tina (more details on Tina’s butt-kickings later)!

Food for Thought

Did you overindulge over the holidays? How have you cleaned up your eating recently?

What I Ate Wednesday #28 – A Jewish Christmas

I can’t believe it’s the last WIAW of the year! 2012 has flown by faster than I ever thought possible and I hope everyone has had a wonderful holiday season. I have absolutely loved seeing all of the posts and pictures with all of your holiday traditions. It definitely made me wish I was celebrating Christmas this year! But since we don’t, yesterday was a pretty normal day for us.. besides sleeping in on a Tuesday 😉

[Breakfast]
I reached the end of a jar of JIF Natural, so naturally my sweet breakfast scramble was dumped right in there! And of course, it was topped with a little extra PB and some homemade almond butter (I started with Chelsey’s recipe as a guide). A side of freshly brewed cinnamon coffee was more than welcome.

[Lunch]
I didn’t snap a shot, but we went to my parent’s house for “brunch”.. aka bagels, lox, whitefish, etc. Imagine it looked something like this..

Except I had a salad with chicken on top and some lox and whitefish on the side. My mom makes all of the fish herself, so I can never pass it up!

I also brought over a blueberry crisp that made almost exactly like my apple crisp. This time, knowing that it would be going into the oven the next day to warm it up, I decided to bring the blueberries to a boil on the stove with lemon juice, lemon zest, xylitol, and cornstarch to thicken it up. Then I refrigerated it overnight, topped it with granola right before going in the oven, and baked for about 20 minutes. It was heavenly!

And since I didn’t get to snap a picture of my lunch, I decided to share with you my gangster look. What can I say, it got warm in the car!

[Snack]
Homemade almond butter mixed with Trader Joe’s Pumpkin Butter on celery sticks. Try this.. you won’t be disappointed!

[Dinner]
Leftovers galore! I mixed the last of my roasted squash and turkey stew with some Asian style tofu macadamia nut stuffing, quinoa, roasted broccoli, pecans, and a little chili sauce. It was delicious!

[Dessert]
Sliced apple with peanut fluff and 1/2 crumbled white chocolate cherry macadamia nut cookie.

I certainly didn’t have the typical Christmas day meals but they definitely hit the spot!

Food for Thought

What was your favorite dish this holiday season?

What I Ate Wednesday #23 – Catching Up & Thanksgiving Brews

Holy slacker, it’s been a while since we’ve chatted! It’s been a crazy week and a half that unfortunately included a back injury. I subsequently dubbed last week the week of eating everything in site, which makes this week the week of getting back on track. I must be crazy thinking now is a good time to plan on getting back on track with Thanksgiving being Thursday, but hey, no time like the present, right?!

And speaking of Thanksgiving, as the resident “beer snobs” of the family, Nathan and I are always asked for beer pairings. We’ve been doing our Thanksgiving beer pairing research and I’m happy to share with you our top 5 finds! But first.. the eats.

[Breakfast]
Back to basics. My Tone It Up pumpkin protein pancake with banana slices and peanut fluff [2 tbsp peanut flour*, 1 packet stevia, & water to reach desired consistency]

[Lunch]
Kale salad with spaghetti squash, lots of veggies, and Powercakes Tahini Nooch sauce. This has been my favorite go-to dressing as of late. It’s packed with tons of protein and flavor.. think garlicky kale from Whole Foods. YUM!

[Dinner]
Roasted salmon with honey almond spaghetti squash. Simple but full of flavor!

[Snacks]
Grapefruit. (Not pictured)
Green Protein Piña Colada.. a Greeña Colada, if you will 😉

Quick recipe! Protein Greeña Colada
– 1 Premier Protein vanilla shake
– 1/2 frozen banana
– 1/4 cup pineapple chunks
– 2 tbsp unsweetened shredded coconut
– 1 cup spinach
– 2-4 ice cubes

Throw everything in your blender and froth up! This baby packs a 32g protein punch! Perfect for your workout days.

Apple and peanut fluff*.

*Peanut flour can be found on iHerb.com. Use code ZAF482 to receive $5 off of your first order.

Thanksgiving Brews

When pairing beverages with food, most people immediately consider wine. Beer is often an afterthought, but not in our house! I’ve been researching the top beers to pair with a traditional Thanksgiving dinner and I think I’ve found the list that’ll make even your pickiest beer-drinker happy!

1. Ayinger Oktober Fest-Märzen
   

   Ayinger Oktoberfest-Marzen

   This is an easy-drinking, copper-colored beer that isn’t overpowering. It will compliment everything on your table from sweet potatoes to a hearty sausage stuffing, with its notes of caramel and smooth, subtle hops. At 5.8% ABV, this will be an all-around crowd-pleaser.

   Can’t find Ayinger? Look for Paulaner or Sam Adams!

2. Sierra Nevada Pale Ale
   

   Sierra Nevada Pale Ale

   If you’re looking for a beer with a little more punch to stand up to your stuffing, SNPA is the way to go. A touch of citrus flavor and a slightly bitter, but balanced, taste provides a crisp, clean finish.

   Can’t find Sierra Nevada? Look for Flying Dog or Lagunitas!

3. Sierra Nevada Kellerweis
   

   Sierra Nevada Kellerweis

   A beer that’s always found in our house, Kellerweis will satisfy any drinker’s taste. This fresh, crisp beer is a great way to start the evening paired with a creamy goat cheese or brie (which should definitely be on any list of appetizers!) It’s also the perfect way to end the night; with its subtle notes of banana and clove, you have the perfect companion to spiced desserts like pumpkin pie.

   Can’t find Sierra Nevada? Look for Paulaner or Victory!

4. Ommegang Abbey Ale
   

   Ommegang Abbey Ale

   You can’t go wrong with a Belgian-style beer; especially if you’re talking Ommegang Abbey Dubbel. Another beer that can stand up to the lighter dishes as well as heavier, this well-balanced beer with notes of fruits and molasses will pack a punch at 8.2% ABV.

   Can’t find Ommegang? Look for New Belgium or Chimay!

5. Rogue Chocolate Stout
   
   

   Rogue Chocolate Stout

   For those guests looking to go to the dark side, this chocolate stout is the way to go! It’s a silky, smooth beer with notes of chocolate and espresso. It is a perfect compliment to dessert, but can also stand up to the heavier dishes.

   Can’t find Rogue? Look for Evolution or Sam Adams!

Food for Thought

What is your favorite part of Thanksgiving? Do you prefer beer or wine paired with your dinner? What is your favorite beer?

Foodie Friday: Banana Brûlée Protein Pancake

A year and a half ago, I would head into work and eat a Fiber One bar at my desk. I called that breakfast.

And now? Oh man, breakfast is my favorite meal of the day! If I could eat protein pancakes and oatmeal all day, everyday, I would be the happiest of campers. So it really shouldn’t surprise you that I came up with yet another protein pancake to satisfy my cravings.

Banana Brûlée Protein Pancake

Serves 1

Ingredients
1 banana, divided
1/4 cup unsweetened applesauce
3 egg whites
2 tbsp Bob’s Red Mill Hot Cereal* [can be substituted with ground flax]
2 tbsp Perfect Fit Protein
1/2 tbsp chia seed
1 tsp ground cinnamon
1/4 tsp baking powder
1 packet stevia

Optional Toppings
Peanut fluff [2 tbsp peanut flour*, 1 packet stevia, & water to reach desired consistency]
Maple syrup
Berries
Chocolate chips

*These ingredients can be found on iHerb.com. Use code ZAF482 to receive $5 off of your first order.

Directions
Preheat oven to 350°F. Mash 1/2 banana with applesauce and egg whites. Add in the rest of the ingredients, except the other 1/2 banana & stevia, and mix until well incorporated.

Slice the other 1/2 of the banana. Pour batter into a greased, 8″ non-stick skillet or cake pan and press the banana slices into the top of the pancake. Place your pancake in the oven and bake for 15 minutes, or until set.

Once set, take the pancake out of the oven and sprinkle with stevia. If you have a kitchen torch, go ahead and torch the bananas, if not, place under the broiler for 3-5 minutes, until the bananas have caramelized.

Remove from the oven, top with your favorite toppings, and enjoy!

Nutritional Stats
Per pancake without toppings

304 Calories  /  4g Fat  /  49g Carbs  /  11g Fiber  /  21g Sugar  /  26g Protein

Food for Thought

What is your favorite meal of the day? Do you prefer sweet or savory breakfasts?