easy protein pancakes recipe

protein pancake

Craving pancakes? Try these healthier protein pancakes!

Pancakes are super delicious, but being mindful about nutrition, we know that they are high in carbs and low in protein, so they’re not necessarily the best option for a well-balanced breakfast. So, I made these healthier protein pancakes to solve that problem!

This recipe is super quick and easy to make and can even be prepped ahead of time and stored in the fridge.

protein pancakes

Ingredients:
~1 scoop all-natural protein powder of choice (I like MRM brand natural vanilla whey protein and Growing Naturals pea protein!)
~3T oat flour
~1 egg white
~1tsp. baking powder
~sprinkle of cinnamon & stevia
~2-3T unsweetened almond or cashew milk

Directions:
Spray a non-stick pan with coconut oil cooking spray and heat over medium heat. In a small bowl, combine the dry ingredients. In a separate bowl, whisk together the egg white and non-dairy milk. Add the wet ingredients to the dry, and whisk until well combined. Add batter to the heated pan and cook until bubbles begin to form. Carefully flip the pancake and cook the other side for another 2-3 minutes. You can make a few smaller pancakes or one huge one!

This recipe is very versatile and you can add some delicious goods right into the batter like fresh blueberries, pecans, or chocolate chips 😉

Once cooked, you can top the pancakes with fruit, nut butter, unsweetened shredded coconut, a drizzle of pure maple syrup or raw honey. Get creative with your toppings!

Enjoy!

Be well,
Tina

Get more delicious recipes and healthy eating tips in the NOURISHED FOR LIFE e-book!

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peanut butter banana smoothie recipe

I love making smoothies! They are a quick, easy and delicious way to fuel your body with nutrients. I usually switch up my smoothies based on whatever flavor combo I am craving that day, but one of my go-to staples is the classic peanut butter & banana combo!

peanut butter banana smoothie recipe
serves 1

ingredients:
>>2/3 cup milk of choice (I used Silk brand unsweetened cashew milk)
>>1 tablespoon organic natural creamy peanut butter
>>1/2 a frozen banana (using frozen fruit is the key to a super creamy smoothie! I cut ripe bananas into chunks, throw them in a zip-lock bag and stick them in the freezer.)
>>1 scoop chocolate or vanilla protein powder (optional)
>>superfood add-ins like chia seeds, spirulina powder, chlorella powder, ashwaganda, etc. (also optional)
>>3-4 ice cubes

Blend all ingredients in a blender, pour into a glass and drink up! You can also add some toppings such as shredded unsweetened coconut, cacao nibs, a crumbled up Lara bar or Bulletproof collagen bite, etc. and eat it with a spoon! 🙂

SO.GOOD.
Enjoy!

Be well,
Tina

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curried chickpeas with cauliflower rice recipe

curried chickpeas with cauliflower rice

This curried chickpeas with cauliflower rice recipe is quick, easy and delicious! It’s vegan, gluten free and dairy free, so it’s perfect for animal lovers and those with food allergies. As mentioned in one of my recent blog posts, the turmeric found in curry has tremendous health benefits, making this dish not only flavorful, but also very nutritious. The best part is that this recipe is ready in less than 20 minutes! Oh, how I love quick and easy weeknight dinners.

Curried Chickpeas with Cauliflower Rice
(Vegan, Gluten Free, Dairy Free)
Serves 2

curried chickpeas with cauliflower rice

Ingredients:
1T olive oil
1/2 medium onion, diced
1.5 cup riced cauliflower
1 cup cooked chickpeas
2/3 cup low sodium vegetable broth
3 large handfuls of spinach
½ tablespoon curry powder
Sea salt & pepper to taste

Directions:
Heat the oil in a skillet over medium heat. Add the onions, salt and pepper and cook until the onions caramelize, about 8-10 minutes. Add the riced cauliflower and cook for another 2-3 minutes. Stir in the curry powder and pour in the vegetable broth. Stir the pan to scrape up any brown bits. Add the chickpeas and spinach, reduce the heat to a low simmer and cook for another 10 minutes. Add more broth as needed to keep the pan from getting dry. Divide into two servings and enjoy!

Be well,
Tina

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Healthy hot chocolate recipe (with superfoods!)

There’s nothing quite like a warm mug of creamy hot cocoa in the wintertime! While most hot chocolate drinks are filled with loads of sugar, this healthy hot chocolate recipe is dairy-free, lower in sugar, packs tremendous nutritional benefits and is equally as delicious as the original!

Let’s take a look at the superfoods included in this recipe:
maca
Maca
root is a member of the cruciferous family (think broccoli), and is considered a superfood for its many health benefits. Maca is rich in vitamin B vitamins, C, E, and it provides calcium, zinc, iron, magnesium, phosphorous and amino acids. Maca is an adaptogen and therefore has long been used to balance hormones in both men and women. It has positive effects on energy, endurance and mood.

 

cacaoCacao (pronounced ka-cow) is the raw, unprocessed form of chocolate. This superfood is very high in antioxidants, is a great source of B vitamins, and contains minerals such as magnesium, iron, chromium, among many others. Cacao also acts as a natural mood-booster by raising serotonin levels.

 

Healthy Hot Chocolate Recipe (with superfoods!)
Serves 2

Ingredients
2½ cups unsweetened almond, cashew or coconut milk (I like Silk cashew milk)
2 tablespoons cacao powder (feel free to use unsweetened cocoa powder if that’s what you have on hand)
1 tablespoon of maca powder
2 tablespoons of maple syrup, or to taste
Pinch of sea salt
Pinch of cinnamon (optional)

healthy hot chocolate 2

Instructions:
Whisk or blend all ingredients together until smooth.
Transfer ingredients to a small saucepan and slowly warm to desired temperature.

healthy hot chocolate

Enjoy!

PS. Don’t forget that I am offering HALF OFF HEALTH COACHING this month! Click here for details!

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