Recipe: Protein Powder Pancake(s)

We love rolled oats, and almost consider them a food group all to themselves. Nothing beats waking up in the morning to a bowl of oatmeal topped with a touch of cinnamon and a handful of cut up strawberries or blueberries. Ok, well at least that’s our opinion. If you aren’t currently eating rolled oats, you should be. They’re a great source of slow digesting carbs that will provide you with energy for hours.

However, if you find yourself with more than 5 minutes in the morning to make breakfast, and decide you want to add some variety to the “most important meal of the day”, we have a great option for you. Protein powder pancakes!

Prep time: 10 minutes

Makes a couple of little pancakes, or we prefer ONE MONSTER PANCAKE!

Ingredients:

1 full scoop of protein powder (any flavour works but vanilla is our fave)

1 banana, mashed

1 egg white

1 tsp cinnamon

1 tbsp chia seeds or flax seeds

Steps:

1.       Combine ingredients with a fork or blender and pour into a medium sized bowl.

2.       Pre-heat a frying pan and spray with cooking spray.

3.       Pour the mixture into the pan and flip when the edges start to turn colour.

4.       Feel free to top with fresh fruit or use a low calorie table syrup

Approximate nutritional values are 200 calories, with 4g fat, 4g fiber, and 25g of protein, but this will change depending on your toppings and protein powder.

The inspiration for this recipe came from http://www.toneitupdiet.com/.

Let us know how it tastes!

Recipe: Peanut Butter Power Balls

How time flies! We're now two months into the new year. For some of you, that might mean that you've been on a new diet or overall fitness program for a while.

Here's a recipe to add to your healthy food arsenal that will help you deal with cravings for junk food. Whether you're on a diet or not, substitute these peanut butter power balls for an afternoon snack and you'll get a solid source of protein to carry you over until your next meal.

Ingredients

Prep time: 15 minutes
Makes 16-20 ping pong ball sized treats.

• 1 cup peanut butter (suggest natural)
• 1 cup honey (or liquid artificial sweetener)
• 1 cup protein powder
• 2-4 cups of any combination of the following ingredients:
• Sunflower seeds
• Oatmeal
• Raisins
• Dried cranberries
• Oat bran
• Wheat germ
• Flax seed (ground or whole)
• Chia seeds

Steps

1. Mix peanut butter, honey and protein powder.
2. Add 2-4 cups of the additional ingredients.
3. Mix vigorously.
4. Roll the balls to about 1cm.
5. Place in freezer for about 30 minutes, then refrigerate for up to a week

For those of you really watching your caloric intake, you can find artificial liquid sweeteners at your local grocery store to substitute for honey.

Thanks to www.fitness.com for the original recipe idea.

Enjoy!