Pumpkin Protein Pancakes

Fall is here and what’s better than enjoying a nice stack of pancakes on a chilly morning? This morning I decided to try pumpkin protein pancakes and they came out delicious! These protein pancakes had just the right amount of pumpkin flavor.

This recipe yields 3 pancakes which will serve one so multiply the ingredients as needed. I enjoyed my pumpkin protein pancakes with a 90 calorie Pumpkin Spiced Latte that I found on Natalie Hodson’s blog.

The key to perfect protein pancakes is allowing the batter to set for 5 minutes before you pour batter into hot skillet. I always spray a large skillet with cooking spray after I blend my batter and allow the skillet to heat up on medium heat while I let my batter set for a few minutes. I flip my pancakes when I start to see bubbles form, this usually takes 2-3 minutes.

Pumpkin Protein Pancakes

Total time: 15 minutes

Yields: 3 pancakes (1 serving)

Ingredients:

  • 2 egg whites
  • 1/4 cup quick cooking oats
  • 1/4 cup 100% pumpkin pure
  • 1 tbsp unsweetened vanilla almond milk
  • 1 scoop vanilla protein powder
  • 1/8 tsp baking powder
  • 1 tsp pumpkin pie spice

Directions:

  1. Add all ingredients to a magic bullet or blender and blend until batter is smooth. Let batter set for 5 minutes.
  2. Spray a large skillet with non-stick spray and heat on medium.
  3. After the batter is set and your pan is hot, pour batter onto pan (makes 3 pancakes) and cook for 2-3 minutes on each side. Pancakes are ready to flip when bubbles appear.
  4. Top pancakes with maple syrup and enjoy!

Honey Balsamic Chicken

I eat chicken at least once a day and I make chicken for dinner 3-4 nights a week. I am always trying to look for ways to make it different to keep my taste buds excited for another chicken dinner. This recipe takes 15 minutes so it’s a perfect week night dinner.

The honey and balsamic vinegar mixed together creates a sweet and tangy sauce that is good on everything. Whenever I make this dish I usually end up dinner my sides in the sauce as well. I had this last night with roasted red potatoes and steamed carrots and the sauce complimented the whole meal.

Honey Balsamic Chicken

Total time: 15 minutes

Yields: 4 servings

Ingredients:

  • 1 lb thinly sliced skinless chicken breast
  • 1/4 cup balsamic vinegar
  • 1/4 cup honey
  • 1-2 tbsp thyme
  • 1 tbsp olive oil

Directions:

  1. Add 1 tbsp olive oil to a large skillet and heat over medium heat.
  2. Season both sides of chicken with thyme.
  3. Cook chicken for 3-4 minutes each side or until no longer pink inside. I use thinly sliced chicken for this recipe because it cooks quickly. If you are using thick chicken breast the cooking time will vary.
  4. Remove chicken from skillet and keep warm.
  5. Combine honey and balsamic vinegar to the hot skillet and increase heat to medium high.
  6. Bring the sauce to a slight boil, stirring frequently until the sauce thickens.
  7. Pour the sauce over the cooked chicken and serve.

Peanut Butter & Banana Protein Pancakes

It took me a little bit before I came across a recipe for protein pancakes that worked and tasted good. I ended up with a lot of dry and burnt pancakes before I discovered how to make the batter properly.  These protein pancakes come out perfect every time and have a similar consistency and flavor to classic buttermilk pancakes.

The key to making tasty and appealing protein pancakes is letting the batter set for 5 minutes. While my batter is setting, I begin to pre-heat my skillet over medium heat and I make sure that the skillet is fully heated before I pour my pancake batter onto the pan. Follow these two steps and you will make delicious protein pancakes every time!

Peanut Butter & Banana Protein Pancakes

Total time: 15-20 minutes

Yields: 3-4 pancakes (1 serving)

Ingredients:

  • 2 egg whites
  • 1/4 cup oats
  • 1 large banana, cut in half (use 1/2 for batter, 1/2 for topping)
  • 1 scoop vanilla whey protein powder
  • 1 tbsp unsweetened almond milk
  • 1/8 tsp baking powder
  • 1/2 tsp cinnamon
  • 1-2 tbsp all natural peanut butter

Directions:

  1. Add all ingredients to a magic bullet or a blender and blend until batter is smooth. Let batter set for 5 minutes.
  2. Spray a large skillet with non-stick cooking spray and heat on medium.
  3. After the batter is set and your pan is pre heated, pour batter onto pan (makes 3-4 pancakes) and cook for 2-3 minutes on each side. Pancakes are ready to flip when bubbles appear.
  4. Top pancakes with peanut butter and remaining 1/2 banana. I like to drizzle natural maple syrup on top too. Enjoy! 🙂

Healthy Thanksgiving Recipes

The holidays are a time to enjoy good food and good company. I think it’s safe to say that we all gain a few pounds around November and December. The mix of unhealthy food and a hectic schedule is what does it for me. I let myself indulge a little around the holidays, however, there are ways to make holiday dishes healthier.

I compiled a list of healthy Thanksgiving recipes that I hope you will try and enjoy. These healthy recipes include low fat, gluten free, reduced sodium, and sugar free versions of your favorite recipes. Enjoy the holidays while keeping off those extra pounds.

Fit Men Cook’s Hearty Protein Cornbread is the perfect recipe for those that like to enjoy bread on Thanksgiving. With 8 grams of protein per serving you can indulge while feeding those muscles.

 

100 Days of Real Food’s Sweet Potato Casserole is a healthy spin to the traditional Thanksgiving side dish. A typical sweet potato casserole is loaded with unnecessary sugars and fat. You can dig into this delicious sweet potato casserole without feeling guilty.

Wellness Mama’s Cauliflower Mashed Potatoes is an option for those that are seeking low carb Thanksgiving side dishes. I am sure we will all overload on carbs a little bit this holiday but why not opt for a side that is lower in carbohydrates and higher in nutrients and protein?

 

Fit Men Cook’s Ezekiel Bread Stuffing is just as good, if not better, than store bought stuffing. This stuffing is packed with protein and nutrients that you will not find in your typical stuffing. You can easily make this dish gluten free by using Ezekiel’s gluten free bread.

Looking for a healthier vegetable side dish? Give Dextonista’s Clean Green Bean Casserole a try. Green bean casserole is one of my favorite dishes but I know it is usually loaded with sodium and extra fat. This guilt free version has all the flavors without the added sodium and fat.

My very own Parmesan Crusted Asparagus is an excellent option for a healthier Thanksgiving side dish. Asparagus is loaded with vitamins, fiber, and antioxidants. It also helps flush your body of extra sodium and can relieve bloating. Sound too good to be true? Asparagus might just help relieve you of that Thanksgiving bloat.

You can’t fully enjoy Thanksgiving without having dessert. Busy But Healthy’s Pumpkin Cheesecake Protein Bars will satisfy that sweet tooth while providing protein and nutrients.

I found a dessert that is gluten and dairy free with all of the sweet flavors we look for in a dessert. Raia’s Recipes’ Fudgy Black Bean Brownies will be a favorite for those that have food allergies to gluten or dairy.

We have a high protein and a gluten and dairy free dessert but what about sugar free options? I found a No Bake Sugar Free Cheesecake on All Recipes. This is a great option for anyone that is diabetic or one that might want a sugar free option on Thanksgiving.

This list of healthy Thanksgiving recipes would not be complete without an alcoholic beverage. Family Fresh Cooking’s Tipsy Lemonade Iced Tea will help wash all of that delicious Thanksgiving food down. I come from a southern family and we always have sweet tea on Thanksgiving. This is a nice twist for the adults on Thanksgiving. This recipe includes natural sweetener so you can enjoy yourself without drinking a cocktail full of added sugar.

I hope you and your family have a Happy Thanksgiving 🙂

Chocolate Chip Protein Pancakes

I wanted to change up my protein pancakes this morning and was craving something sweet so I decided to whip up some Chocolate Chip Protein Pancakes. These protein pancakes were full of flavor and tamed my sweet tooth all while providing a nutritious breakfast to start my day off right. Try these protein packed pancakes for your next breakfast!

 

Chocolate Chip Protein Pancakes

Ingredients:

  • 2 egg whites
  • 1/4 cup quick cooking oats
  • 1/2 large banana
  • 1 scoop vanilla whey protein powder
  • 1 tbsp unsweetened vanilla almond milk
  • 1/8 tsp baking powder
  • 1 tbsp Enjoy Life Mini Chips

 

Directions:

  1. Add all ingredients, expect for chocolate chips, to a magic bullet or blender and blend until batter is smooth. Add 1 tbsp chocolate chips and let batter set for 5 minutes.
  2. Spray a large skillet with non-stick spray and heat on medium.
  3. After the batter sets and your pan is hot, pour batter onto pan (makes 3-4 pancakes) and cook for 2-3 minutes on each side. Pancakes are ready to flip when bubbles appear.
  4. Drizzle with 100% pure all natural maple syrup. Enjoy! 🙂

Healthy Mahi Mahi Tacos

I was looking for a meal to make for dinner when I found a fish taco recipe similar to this. I changed a few things to make it a healthy recipe and I was happy with how good it came out! The nectarine avocado salsa is delicious and compliments the fish and zesty “sour cream” nicely. These are full of flavor without the added fat and oil.

 

Healthy Mahi Mahi Tacos

* You will want to prepare the salsa first before you start anything else as this should chill in the fridge for 30 minutes to an hour.

Nectarine Avocado Salsa Ingredients:
• 2 cups finely diced nectarines (2 to 3)
• 1/2 cup chopped red bell pepper
• 1/4 cup minced red onion
• 2 tablespoons minced fresh cilantro
• 1 1/2 tablespoons fresh lime juice
• 1 tablespoon minced seeded jalapeño pepper
• 1 teaspoon minced garlic
• 1/4 teaspoon kosher salt
• 1 avocado, diced

Preparation:
1. Combine first 8 ingredients; cover and chill 30 minutes to 1 hour. Just before serving, stir in diced avocado.

Zesty “Sour Cream” Ingredients:
• 1 cup plain non-fat greek yogurt
• 2 tbsp minced fresh cilantro
• 2 tbsp fresh lime juice
• 1 tsp hot sauce
• ¼ tsp kosher salt

Preparation:
1. Stir all ingredients. Serve slightly chilled.

Mahi Mahi Taco Ingredients:
• 1 teaspoon kosher salt
• 1 teaspoon ground cumin
• 1/4 teaspoon dried oregano
• 1/8 teaspoon garlic powder
• 1/8 teaspoon freshly ground black pepper
• 1/8 teaspoon cayenne pepper
• 4 (4-ounce) mahi mahi fillets
• 8 corn tortillas
• Cooking spray

Directions:
1. Combine first 6 ingredients, and sprinkle over all surfaces of the fish. Spray a large skillet with non stick cooking spray and heat on medium. Add fish to pan and cook for 4 minutes on each side until fish becomes opaque and begins to flake. Remove fish, and break into chunks.
2. Lightly coat tortillas with cooking spray, and heat in pan for 1 to 2 minutes each side.
3. Fill each tortilla with fish and top with nectarine salsa and zesty “sour cream”. Serve immediately.