Category Archives: Paleo

Protein pancakes

Amazing new breakfast. Although not awesomely executed in the presentation by me, the taste was out of this world. So, I love oatmeal for breakfast on workout days, and usually at the weekend welcome an omelet or scrambled eggs as a change. Today… no. After an in depth conversation with the boyfriend, and a bad night’s sleep, I needed serious comfort food. But my problem is that if I go for the classic fattening comfort foods, I feel worse about myself. So, the challenge was to make a sweet, decadent breakfast that would not wreck my diet plans. Enter chocolate chip and strawberry protein pancakes.

Ingredients

1 cup unsweetened almond breeze

1 egg

2 egg whites

1 scoop vanilla protein powder (I recommend casein as it is thicker than whey; I used optimum nutrition)

optional: strawberries and 12 jumbo semi sweet chocolate chips.

Blend the egg, egg white, almond breeze and protein powder, you will get a fairly runny consistency:

I would encourage those less hysterically calorie conscious to add a little more protein powder, or some almond meal or even oats to make a thicker consistency – but this worked well.

Throw 1/2 in a pan sprinkle half the chocolate chips on top.

Let cook through and serve topped with strawberries:

OK, I *should* have made the pan non stick first, as I couldn’t get it out. So, I will repost pictures of it looking pretty. But the taste was not harmed, it was like a buttermilk pancake, but a little less fluffy. Amazing.

Nutrition: (for the whole darn recipe, including choc chips, as I didn’t eat half as planned!): calories: 360, fat: 13.59g, protein: 42.81g, carbs: 19.94g sugar: 12.48.

1/2 the recipe is obviously super low cal; and it is healthier without the choc chips (300 calories and 10g of fat) but they are sooo worth it as they go all melty 🙂 Enjoy.

*update* Here they are actually looking appetizing

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Ice creams of healthful-ness

Here are two ice cream substitutes I like to make when I want something sweet at the end of a meal (which is currently pretty much everyday).

Cottage-cheese based ice cream.

Ingredients:

1/2 cup fat free cottage cheese (publix is one of the best brands as it is the least tangy; or 1-2% is a little nicer)

2 packets splenda

Cinammon

Blend everything in a food processor until it is very smooth and thick like greek yoghurt:

Put into a ziplock and freeze for around 40 minutes, occasionally smooshing the bag to give it a softer texture

I meant to have a pic for y’all of the finished product… but I ate it to quickly 🙂

Calories: 70; Carbs: 5; Fat: 0; Protein: 15

Mix it up with cocoa powder, or vanilla essence. Makes a great ‘last meal’ for body builders…

Almond Breeze icsicle


1 cup unsweetened Almond Breeze Vanilla

1 packets splenda (or more to taste)

Vanilla essence

Put all ingredients in a ziplock bag and shake. Put that bag inside another bag filled with a mixture of ice and rock salt. Shake the two – in about 10 minutes the almond breeze will have become like a cross between ice cream and a slushy…. very addictive…

Spaghetti squash with pesto chicken

Today has been an awesome day; I woke up with a load of stress and hassle on my mind, and actually managed to relieve it with a jog. Yes! My first post torn ligament jog. 35 mins of steady pace, with only a twinge or two and minimal swelling after 🙂 It felt so good I followed it up with a 25 min bike ride. Which called for some post-burn refueling. Bring on Spaghetti squash with pesto chicken…

Ingredients (serves 1)

  • 1/2 a spaghetti squash (cook whole as below and save the other half)
  • 6 oz chicken breast
  • a handful fresh basil
  • 1 tsp olive oil
  • clove of garlic, crushed (or chopped finely if, like me, you don’t have a crusher)
  • teaspoon of pine nuts (crushed).

  • Take the squash and pierce several times with a knife. Make sure to go all the way through
  • Microwave the squash on high for 10 mins
  • Let the squash sit for at least 6 mins
  • While the squash is sitting, mix together half the basil, half the garlic and the pine nuts with the olive oil
  • Chop the chicken into chunks, and steam in a pan with the remaining basil and garlic

Oooops, forgot the garlic

  • While it is steaming, cut the squash in half. Remove the seeds and icky flesh. Toss.

  • Use a fork to pull out the spaghetti strands from the base of the squash

  • Toss the chicken in the basil-oil mix and put on the spaghetti squash strands.
  • Enjoy with a smile 🙂

Nutrition info: Calories: 313; fat: 11.1 grams (2 grams saturated), 13.5 carbs (2.9 fibre =  11 grams net), 31.3 protein

Fat: 43%, Protein: 42%, carbs:  15%

Suitable for Atkins phase 2, low calorie, low carbohydrate, low fat, Paleo / Primal.

Adaptable for: South Beach: add a cup of mushrooms sauteed in garlic, and an extra teaspoon of olive oil to the basil-oil mix.