Rise and Shine: 5 Sinless Protein Pancake Recipes

You may think that eating healthy means giving up some of your favorite foods, but that doesn’t have to be the case. It’s just a matter of finding healthier modifications without sacrificing nutrition or taste. This is great news for all you pancake lovers. Unfortunately, your average pancake is usually a big no-no if you’re trying to stick to a healthy diet. Luckily there are some very healthy (and delicious) pancakes that you can enjoy for breakfast, and the best part is they’re packed with protein.

Here are some insanely sinless and mouth-watering protein pancake recipes that you and your family can enjoy:

Everything-in-One Protein Pancakes: It’s a one-stop shop pancake! Take 1/3 cup of oatmeal (not instant), 1/3 cup of low fat (1%, no salt added) cottage cheese and three egg whites combined with your sweetener of choice, one teaspoon of vanilla, one or two packets of Stevia or a quarter scoop of vanilla protein powder if you really need that extra protein boost. Mix it all together in a food processor or blender to make a “batter.” Pour half of the batter in a preheated, pre-greased pan and cook on both sides. Repeat with the remaining batter. These pancakes are pretty sweet on their own, but you can top them with fresh fruit, sugar-free syrup or jelly.

You can buy your vanilla protein powder here: http://bit.ly/vanillashakes

Nutrition Facts (without the protein powder or toppings): 211 calories, 25.8 grams of protein, 22 grams of carbs, 1.9 grams of fat and 2.5 grams of fiber.

Banana Protein Pancakes: This recipe is quick and easy. Take 1/3 of a small banana and mash it up until it’s a puree. Mix it with three egg whites and ¼ scoop of vanilla protein powder. Fry it up in your pre-greased pan and voila! Instant pancakes packed with lots of protein and lots of taste.

You can buy your vanilla protein powder here: http://bit.ly/vanillashakes

Nutrition Facts (makes one large pancake): 128 calories, 18.75 grams of protein, 11 grams of carbohydrates, 0.5 gram of fat and 2 grams of fiber. Note that protein powders all differ in their nutritional content. Try to find one that has little to no sugar, is low in carbs and fat.

Apple Protein Pancakes: If bananas are not your thing, apples make a pretty sweet and delicious pancake. Combine three egg whites, half a shredded apple (with the skin) and ¼ scoop of vanilla protein powder. To save time, you can use ¼ to ½ cup of unsweetened applesauce instead of an apple. Pour the batter into your pre-greased frying pan, let one side cook and then flip it over to finish it off. These are especially good with some cinnamon sprinkled over the top and a few warmed apple slices.

You can buy your vanilla protein powder here: http://bit.ly/vanillashakes

Nutrition Facts (using ½ cup of applesauce and without additional apple slices on top): 138 calories, 18.75 grams of protein, 15 grams of carbohydrates, 0 grams of fat and 2 grams of fiber.

Peanut Butter Protein Pancakes: Here is a simple, yet incredibly delicious pancake that is packed with protein and everyone’s favorite food—peanut butter. Combine ½ scoop of vanilla protein powder, 3 egg whites, 1-2 tablespoons of natural peanut butter (or nut butter of choice) and ¼ cup of unsweetened almond milk. Combine everything in a blender or food processor until a thick batter is formed. Pour it into a pre-greased frying pan and cook on both sides. If you really want to go for it, top it off with some low sugar or sugar-free jelly for a peanut butter and jelly pancake.

You can buy your vanilla protein powder here: http://bit.ly/vanillashakes

Nutrition Facts (using 2 tablespoons of peanut butter and no jelly): 322.5 calories, 33.75 grams of protein, 8.25 grams of carbohydrates, 17 grams of fat and 3.25 grams of fiber. 

(photo credit here)

No Grains Protein Pancakes: If you are trying to avoid grains, this recipe is perfect for you. In a blender or food processor, combine ¼ cup of coconut flour, one tablespoon of ground flaxseed, one egg, three egg whites, ¼ cup of unsweetened almond milk and ½ tsp. baking soda. If you want a bit more protein, you can also add ¼ scoop of vanilla protein powder. Pour the batter into a preheated, pre-greased pan making sure the entire batter is spread out into a large circle. Cook both sides and then top with your favorite fruit, nut butter spread, or sugar-free syrup or jelly.

You can buy your vanilla protein powder here: http://bit.ly/vanillashakes

Nutrition Facts (without any toppings or the protein powder): 248.5 calories, 22.75 grams of protein, 14.25 grams of carbohydrates, 10.5 grams of fat and 6.25 grams of fiber. (photo credit here) 

There are still healthy and nutritious ways to enjoy pancakes. Some of these are great as a post-workout snack or meal since they’re packed with protein and the best part is that you don’t have to skimp on the fruits or toppings, since you really need those carbs after a workout. So the next time you’re in the mood for pancakes, try one of these for lots of taste, but none of the guilt!

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http://www.skinnymom.com/2013/05/25/rise-and-shine-5-sinless-protein-pancake-recipes/

Overnight, No-Cook Refrigerator Oatmeal

This easy, no-cook "summer porridge" has make-ahead convenience and is packed with nutrition to get your day off to a healthy start. Make it in individual mason jars for a perfect serving size and an easy grab-and-go breakfast straight from the fridge (it's eaten cold). Take it along to work or anywhere. Great to serve on a breakfast or brunch buffet. High in protein, calcium & fiber; low in fat & sugar.

I played around with some different flavor combos, and created single portion recipes that will fit in a half-pint mason jar. I've been pulling these out of my fridge and eating them for breakfast all week. LOVE the convenience of having them made ahead. They are filling and packed with nutrition, too.

ch-ch-ch-CHIA seeds. I included chia seeds in my refrigerator oats recipes after hearing a lot of buzz about the nutritional powerhouse in these teensie little seeds, and this is a great way to sneak them into your diet. Chia seeds:

• have more Omega 3 fatty acids than flax seed (important for heart health)
• are the richest non-marine whole food source of Omega-3 (better than salmon)
• absorb 10 times their weight in water and transform into a gel-like substance--great for athletes for maintaining hydration and helps with weight loss by making you feel full longer
• are as high in protein as quinoa
• are loaded with calcium, potassium, Vitamin B, and anti-oxidants
• help balance blood sugar via the gelling action of the seed and it’s unique combination of soluble and insoluble fiber that slow down your body’s conversion of starches into sugars 
• have a neutral taste so they will take on the other flavors in a recipe
• can be eaten whole (unlike flax seed); they don't have to be ground before adding them to food in order to digest them and benefit from their nutrients
• have a two year shelf life, stored at room temperature (flax seeds quickly become rancid and lose their nutritional value)

In addition to chia seeds, this refrigerator oatmeal has protein- & calcium-packed yogurt and fiber-rich oats. It's hard to find a healthier breakfast than this.

Step-by-step photos for making
Refrigerator Oatmeal

First, I'll show you the basic procedure for making refrigerator oatmeal. (All 6 recipes follow the same basic formula.) Then, I'll share ingredients, nutritional information and tips for the 6 specific recipe flavors.

RECIPE LINKS. To skip the photo tutorial and go straight to the recipes, click on these links:

• view/print Mango Almond Refrigerator Oatmeal recipe
• view/print Blueberry Maple Refrigerator Oatmeal recipe
• view/print Apple Cinnamon Refrigerator Oatmeal recipe
• view/print Banana Cocoa Refrigerator Oatmeal recipe
• view/print Banana Peanut Refrigerator Oatmeal recipe
• view/print Raspberry Vanilla Refrigerator Oatmeal recipe

THE BASIC PROCEDURE

Step 1. Assemble these ingredients & supplies:

• old fashioned rolled oats (not instant, quick, or steel-cut)
• Greek yogurt (regular yogurt is thinner; if you use it, you'll need to reduce the amount of milk)
• milk (I used skim, but any kind will work)
• chia seeds; I bought mine at Whole Foods; also available on Amazon
• half pint (1 cup) mason jars, find them at Walmart and grocery stores; also available on Amazon

Specific amounts of ingredients are listed with the individual recipes for each of the 6 varieties of flavored refrigerator oatmeal ; they are further down in this post. Click on the big teal bar below each flavor and that links to the recipe with detailed ingredients and instructions.

Step 2. Add oats, milk, yogurt, and chia seeds to jar, along with desired sweeteners or flavors (see options below).

Step 3. Put a lid on the jar and shake to combine. I use white plastic jar lids sized to fit canning jars--they last longer than the metal tops and rims that come with the jars, and they are easier to screw on and off; some Walmarts carry them, and they're available on Amazon.

Step 4. Add fruit and stir gently until combined.

Step 5. Place in fridge overnight and up to 2 days; maybe longer depending on the type and ripeness of the fruit. The non-banana varieties have been good after 4 days for me.

During the overnight soak, the oats and chia seeds absorb the liquid and soften. They have a great eating texture by the next day.

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Kettlebell Butt Lift Workout

Get your hardcore butt lift here! Squats and deadlifts are two of the best ways to give your booty a little natural lift. Pump up your workout with kettle bells! They challenge your balance with every exercise, giving you a good core workout along with targeting those glutes and hamstrings.

Equipment Needed: One kettle bell weighing 5-10 pounds (weight will depend on your fitness level).

What to Do: Perform each exercise for 12-15 repetitions per leg and complete 3-4 sets. You can do this workout alone or add it to your usual leg routine to give your butt an extra burn! Be sure to watch the videos below for correct demonstrations on how to perform these exercises safely!

Exercises:

1. Overhead Kettle bell Squats
2. “Loopy Lunge” Swing Through
3. Dip & Kick Kettlebell Squat
4. Single-Leg Deadlift

Overhead Kettlebell Squats



“Loopy Lunge” Swing Through



Dip & Kick Kettlebell Squat 


Single-Leg Deadlift


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