Protein Pancakes: Banana with Cinnamon

What You Will Need:

¼ cup Whole Wheat Flour
1-2 Scoops of Vanilla Protein Powder
¼ Teaspoon Baking Powder
1 ½ Teaspoons of Cinnamon
1 Banana
*1 Egg White
¼ Cup Almond Milk
**Stevia
***Olive Oil

*I used liquid egg whites
**I used a small package of Stevia
***A little olive oil so pancakes won't stick

Make It:

Combine flour, baking powder, protein, cinnamon, and Stevia. In a separate bowl, mash banana and mix with egg white and almond milk.

Combine all items together. Heat pan, add a little olive oil so the pancakes wont stick.

Dry ingredients

Banana, egg whites, and almond milk

Pancake Cooking

Banana with Cinnamon Protein Pancake ready to be Enjoyed!!

Submitted by Miles

Vegetables with Yogurt Cumin Sauce

What You Will Need:

1 Cup plain Greek Yogurt
1 Tablespoon Tahini
2 Tablespoons Lime or Lemon juice
¾ Teaspoon ground Cumin
1 Garlic clove, minced
Salt(to taste)
Pepper(to taste)
6 Zucchini, cut lengthwise
6 Squash, cut lengthwise
3-4 Tablespoons Olive Oil
¼ Cup chopped Parsley

`you can use the grill, broiler, or stove top. For this dish I used the stove top.


Make It:

Mix together yogurt, Tahini, lemon juice, cumin, and garlic, pinch of salt, 1-2 tablespoons of olive oil in a small bowl.

Heat broiler, grill, or stove top. Brush the vegetable with olive oil and season with salt and pepper. Cook until browned or if using stove top, cook until tender. Turning a few times.

Place vegetables on a platter, sprinkle with chopped parsley. Serve with sauce.  

Items needed

Vegetables

Sliced Vegetables

Vegetables with Yogurt Cumin Sauce ready to be Enjoyed!!

Submitted by Panda

Tilapia with Grilled Peppers and Onion

What You Will Need:


½ Inch thick slices of White Onion
Sweet Bell Peppers, sliced
4 Tilapia Fillets
*Salt(to taste)
*Pepper(to taste)
Jalapeno, thinly sliced
Garlic, minced(optional)
Olive oil
**Tortillas


*I substituted the salt and pepper with some Cajun seasoning. This was just a personal preference.
**With the tortillas, you can make this dish into fish tacos.
***You can put this on the grill, I don’t have one. The stove top worked out just fine


Make It:


Heat stove top.


Cook the sliced vegetables until soft. Add a little salt and pepper


Sprinkle fish with salt and pepper, heat the skillet. Add a little olive oil so the fish doesn’t stick. Cook the fish to your preference.


Serve. I plated this dish with the fish on top of the bed of vegetables. If you would like to make tacos, warm the tortillas and add some veggies along with a cut of fish.

Tilapia

Chopped Vegetables

Grilling the Vegetables

Tilapia with Grilled Peppers and Onion ready to be Enjoyed!!

Feel free to play around with the ingredients and make it your own

Submitted By Miles

Easy Protein Pancake

What you will need:

1 Cup of Liquid Egg Whites

1/2 Cup of Plain Oatmeal

*1-2 Scoops of Protein Powder

**Syrup(optional)

 

 

*I used Muscle Milk Light. For this version I used 1 scoop of chocolate and 1 scoop of vanilla to switch up the flavors a little.

**Syrup, I found a sugar free syrup. You can put in on top after you have cooked the pancake or just mix it in as I do.

***I find it easy to put in the liquid egg whites first and whip it a little with a fork.

****I used a little spray Olive oil to keep it from sticking to the pan.

 

 

 

All the items measured out

All items mixed together

Cooking in the pan

Easy Protein Pancake ready to be Enjoyed!!!

Feel free to play with the ingredients to make it your own

Submitted by Miles

 

Turkey Sausage Mixture

What you will need:

Olive Oil

Your Favorite Turkey Sausage chopped

Chopped Serrano Jalapenos(optional)

*Spinach(it's easier to add handfuls at a time so that it can cook)

*Mushrooms(it's easier if you find a container of chopped mushrooms)

Minced Garlic to taste

Salt to taste

**Brown Rice(optional)

*I prefer a lot of vegetable so I add a ton of spinach and mushrooms

**I put the sausage on a bed of brown rice, it's delicious on it own.

The bigger the pan the better

Make It:

Add the jalapeno peppers(if using) and minced garlic to hot pan and cook 1-2 minutes. Then add the chopped turkey sausage and cook for a few minutes until sausage is almost cooked to your preference, make sure to stir occasionally. Add the mushrooms and cook for a few more minutes. 

Finally add the spinach in handfuls until stir so that it cooks quicker. Once all the spinach has been added and cooked add the salt(if using) Stir.

Serve and Enjoy 

Chopped Sausage

Chopped Mushrooms

Washed and dried Spinach

Turkey Sausage Mixture ready to be Enjoyed

Feel free to play around with the ingredients and make it your own

Submitted by Miles

Tofu Potato Salad

Nutrition: Tofu Potato Salad

Recipe 1lb bag of small red potatoes 1pkg (16oz) of Extra Firm Tofu * 1pkg (16oz) of Soft Tofu 10 tbsp extra virgin olive oil ** 5 tbsp lemon juice 1/2 tsp tarragon 1/2 cup parsley 2 tbsp Spicy Brown Mustard (to taste) *** Salt to taste ****

Substitution Items * Can substitute w/ eggs, tuna or whatever you like ** Can substitute w/ Grapeseed Oil or another oil of your choice *** Can leave out the mustard or substitute with your own type **** I used a couple dashes of some light sea salt

Directions Scrub the potatoes & boil them until they're tender While the potatoes cook, pan fry your firm tofu to your taste *** If you used a substitution, i.e. Tuna, prepare it how you normally would separately Grab a blender and toss in the soft tofu, lemon juice, olive oil, tarragon & parsley. Blend items until a smooth mix is formed. *** You can add a couple tablespoons of water if the mix is too thick. Find a large mixing/serving bowl & pour the mixture into it. Add the mustard, some salt and mix by hand thoroughly. Add additional spice to taste. Once the potatoes finish cooking, drain the excess water either mash them or quarter them. Add the potatoes to the mixture along with the firm tofu. Mix thoroughly. Cover the bowl with foil & place in the freezer/refridgerator until the mixture is cooled. Enjoy.

Review Everyone really liked this one. It's also my first blog post that I didn't rip. I like all types of tuna/egg/potato/macaroni salad but the underlying issue is that they all generally use a lot of mayo. Mayo is bad for those trying to watch their weight, keep their cholesterol in check or with heart issues. This recipe avoids all that & if you take it easy on the salt, it's low in sodium too. It also contains a good amount of fiber. There is a very high carb count on this for you Atkins folks however. If you drop the potatoes out of the equation and maybe go with a couple cans of tuna (or similar protein), you can significantly drop the carb count. This is great to consume on its own or in a sandwich.

Submitted by Bars