Banana Protein Pancakes

Gluten free, dairy free and oh so delicious!

Ingredients:

1/2 cup gluten free oats

1/2 cup liquid egg whites

1/2 banana

1/2 tsp cinnamon

1/2 tsp baking powder

1 tsp vanilla extract

1 tbsp protein powder

1 tbsp mixed seeds

2 tbsp water (you could also try unsweetened vanilla almond milk)

Directions:

Soak seeds in water for 10 minutes (this will add some volume to the pancakes). Meanwhile, blend oats in blender. Add remaining ingredients, other than seeds, and blend. Finally, stir the seeds into the batter (not necessary to blend them). 

Spray a frying pan with non-stick cooking spray and pour 1/4 cup batter into the pan. Cook on medium-high heat for a couple minutes on each side, until pancake is cooked through. Repeat with remaining batter. This recipe makes 4 pancakes.

Approximate nutritional information per serving (4 pancakes):

Calories: 340

Carbs: 48 g

Fat: 8 g

Protein: 41 g

Sodium: 411 mg

Fibre: 10 g

Protein Pancakes

This is the most amazing pancake recipe!! It is adapted from Meals & Moves blog. Now that I know how good they are I'm going to follow a suggestion by Confessions of a Recovering Chocoholic to quadruple the recipe next time. I plan on freezing them for quick and healthy breakfasts during the week. 

Ingredients for a single serving:

1/2 cup gluten free oats

1/2 cup fat free cottage cheese

1/2 cup liquid egg whites

1/2 tsp cinnamon

1/2 tsp baking powder

1 tsp vanilla extract

1 tbsp mixed seeds 

Directions:

Combine all ingredients in a blender and blend for a minute or so. Spray a frying pan with non-stick cooking spray and pour 1/4 cup batter into the pan. Cook on medium-high heat for a couple minutes on each side, until pancake is cooked through. Repeat with remaining batter. This recipe makes 4 pancakes.

Approximate nutritional information per serving (4 pancakes):
Calories: 349
Carbs: 38 g
Fat: 7 g
Protein: 37 g
Sodium: 820 mg
Fibre: 8 g

(More than half the fat is coming from the mixed seeds - but take comfort knowing that these are healthy fats!)

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Biggest Loser Egg White Bites

This recipe makes 12 bite-size servings, about 40 calories each. These are a great way to get your protein in the morning.

Ingredients:

2 cups grated or finely chopped vegetables (see below for suggestions)

18 egg whites, or 2 1/4 cups egg whites or egg substitute

Fresh ground pepper

1/4 cup grated low-fat Cheddar, Jack or mozzarella cheese

For vegetables I used tomato, cucumber, red onion and bell peppers. I also added some chopped, cooked ham. The original recipe suggests carrots, zucchini, onion, asparagus, mushrooms, bell peppers and/or spinach.

Directions:

Preheat oven to 350 F. Lightly spray two 6-cup muffin pans with olive oil cooking spray.

Spray a nonstick skillet with cooking spray and briefly cook vegetables until tender. Place a small amount of vegetables in each of the muffin cups then fill the cups 3/4 full with egg whites. Sprinkle pepper and a small amount of cheese on top. Bake in oven for 10 minutes until they are just set. Cool in the pans. 

Note: I had mine in for closer to 20 minutes and didn't put the cheese on top until they were almost cooked. I served mine with a spoon of salsa on top.

Recipe adapted from The Biggest Loser, 6 Weeks to a Healthier You

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Mixed Berry Protein Smoothie

This is quick and easy to prepare. Just pour into a to-go cup for a tasty, high-protein breakfast on the go.  Only 160 calories!

Ingredients:

1/4 cup orange juice

1/4 cup water

1/4 cup plain, low-fat yogurt (I prefer Astro BioBest)

1 tbsp unflavoured protein powder (I use whey protein isolate from Bulk Barn)

1 cup mixed frozen berries

Directions:

Blend all ingredients in blender until smooth.

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Apple Cinnamon Oatmeal

Oatmeal is one of my favourite breakfast foods. Not only does it taste good, it’s low on the glycemic index and very filling. I'm always finding new ways to enjoy it. Today I made ½ cup regular (not quick) oats. I added a tablespoon of protein power and a few raisins. I also mixed in ¼ cup unsweetened applesauce, a sprinkle of cinnamon and ¼ of an apple (I save the rest of the apple for a mid-morning snack). Approx 265 calories with 24g protein and 7g fiber!

Note the Canadian Celiac Association states that commercial oats are contaminated with wheat or barley and therefore should not be consumed by individuals with celiac disease. There are some companies dedicated to producing oats that are free from contamination and these are considered safe to consume (although there are a very small number of individuals who cannot even tolerate pure oats). I buy Only Oats brand, Pure Whole Grain Rolled Oats, from my local health food store.

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Breakfast Sandwich

This breakfast sandwich is my definition of a perfect weekend brunch. I add some fruit on the side and a hot coffee and I am all set.

To prepare, toast your favourite GF bread, bagel or English muffin (I prefer to use Glutino English muffins) and top with a fried egg, cheese and breakfast meat of your choice. Simple, but tasty!

To cut calories, use only egg whites and opt for a lean breakfast meat like chicken or ham.

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