protein

Life Changing Protein Pancakes

I love these pancakes. I eat them for breakfast, lunch, or dinner. They are high protein, high fiber and low carb. There are a lot of "protein" pancakes floating around on the internet and you can even buy pre-made mix these days at health food stores. Save yourself the money. Here is my go to pancake recipe:

 

Macros:  without toppings  400 calories  9 grams fat  13 grams carbohydrate  6 grams fiber  66 grams protein   Things you will need:   - 1 egg  - half cup egg whites  - 1-2 scoops protein powder  - 2 tablespoons coconut flour (or almond flour or regular old flour)  - 1 teaspoon baking soda  - 1 teaspoon baking powder  - 1 small pat butter  - whatever pancake toppings your heart desires: peanut butter, maple syrup, greek yogurt, fruit (be aware your topping choice will change the macros significantly)

Macros: without toppings

400 calories

9 grams fat

13 grams carbohydrate

6 grams fiber

66 grams protein

Things you will need:

- 1 egg

- half cup egg whites

- 1-2 scoops protein powder

- 2 tablespoons coconut flour (or almond flour or regular old flour)

- 1 teaspoon baking soda

- 1 teaspoon baking powder

- 1 small pat butter

- whatever pancake toppings your heart desires: peanut butter, maple syrup, greek yogurt, fruit (be aware your topping choice will change the macros significantly)

   Not pictured: coconut flour

 

Not pictured: coconut flour

   Beat egg and egg white until frothy. Add protein powder. Whisk until smooth. Add coconut flour, mix until smooth and then add leavening agents (baking powder and soda.)

 

Beat egg and egg white until frothy. Add protein powder. Whisk until smooth. Add coconut flour, mix until smooth and then add leavening agents (baking powder and soda.)

   Melt butter over medium heat until frothy.

 

Melt butter over medium heat until frothy.

   Pour in your batter.

 

Pour in your batter.

   When it looks like this, flip em. Don't touch them before they start to bubble, trust me.

 

When it looks like this, flip em. Don't touch them before they start to bubble, trust me.

NOM! Enjoy.

NOM! Enjoy.

Make your life easier: fast, healthy meals for lazy people

I am a lazy woman. I am an especially lazy woman when it comes to convenience eating.

We've all been there, exhausted, starving and staring into an empty fridge. These times are generally when we make the worst decisions. These are the times when Poptarts with peanut butter sound like an ideal dinner.

Make your life easier. Take the decision making process out of the equation.  Keep your fridge stocked with some quick-cooking or pre-cooked protein and veggies. Make more than one serving of something at a time. Bulk cooking will make your life so much easier. Let eggs and egg whites become your new best friend.

Lazy Woman's Super Fast all-in-one Omelette/Frittata

 

I eat this probably 2-4x/week. An open omelette or frittata finished in the oven is a great way to get your protein and veggies in all in one go. They're fast, easy and actually taste good. Feel free to add a carb of your choice (if post-workout or looking to bulk.) Also tasty with a side of avocado and some hot sauce.

You will need:

  • olive oil or butter 1-2 tablespoons
  • eggs (1-2)
  • egg whites (half cup to a cup)
  • veggies of your choice: zucchini, mushrooms, bell pepper, onion, spinach, kale etc.
  • thumb size piece of cheese (of your choosing,) grated or sliced
  • oven proof frying pan (cast iron works well)

Method:

  • turn oven's broiler setting to high
  • heat olive oil on medium in the pan
  • chop your veggies in bite size pieces: add the longer cooking items to the pan now, save the leafy green things for later
  • saute until they have a light brown colour and are cooked through (3-5 minutes), add green things, let them wilt (30 seconds - 1 minute)
  • beat your egg(s) with the egg whites, season with salt and pepper
  • make a well in your veggies
  • pour eggs into pan
  • let set for 1-2 minutes
  • add cheese
  • put under broiler for 5-ish minutes (longer if you like a really set omelette)
  • ENJOY
Egg whites are your new best friend.

Egg whites are your new best friend.

Saute your chopped veggies in a little oil

Saute your chopped veggies in a little oil

Beat egg(s) and egg whites together, pour into pan

Beat egg(s) and egg whites together, pour into pan

Broil!

Broil!

Lazy Woman's Asian(ish) Steak and Greens

This is a really tasty, fairly fancy looking any-time meal.

Asian..ish.

Asian..ish.

You will need:

  • olive or sesame oil (1-2 tablespoons)
  • piece of steak big enough for two portions: striploin, round or flank work really well
  • soy sauce
  • lime
  • garlic, 1 clove, chopped
  • fresh ginger, 1 small thumb sized piece, chopped
  • fresh chili (if you like it hot), chopped
  • green veggie: bok choy, spinach, kale, rapinni, broccoli (whatever)
  • additional veggie: mushrooms, bell pepper, zucchini, green onions, red onions (whatever you have works)

Method:

  • heat cast iron pan on medium high, make sure it's hot
  • heat additional pan on medium
  • season steak with salt and pepper, rub with oil
  • sear steak on one side without moving it (at least 3 minutes,) you want to build a nice crust
  • while steak is searing, chop veggies
  • add more sesame oil to alternate pan, saute longer cooking veggies (mushrooms, peppers, bok choy stalks) first (3-4 minutes) until translucent
  • add aromatics (garlic, chili, ginger) you don't want to brown these
  • add tops of green things
  • throw some lime juice and soy sauce in veggies to help them wilt
  • meanwhile check on your steak - now is probably a good time to turn it
  • take veggies off heat when they're cooked through and still green
  • check done-ness of steak by poking it, the firmer it is the more well done it is
  • remove steak to a cutting board to rest
  • let rest for at least 3 minutes, cut on the diagonal and enjoy
French people call this your  mise en place.  Compile your shit before you start.

French people call this your mise en place. Compile your shit before you start.

Season your steak with sesame oil and salt and pepper, oil the steak. Not the pan. It will stick less.

Season your steak with sesame oil and salt and pepper, oil the steak. Not the pan. It will stick less.

Massage your steak.

Massage your steak.

Chop your veggies while the steak sears.

Chop your veggies while the steak sears.

Get that pan hot.

Get that pan hot.

Slice your aromatics.

Slice your aromatics.

We're in business.

We're in business.

Work clean. Use a plastic produce bag for compost, wipe as you go.

Work clean. Use a plastic produce bag for compost, wipe as you go.

Let the steak rest, divide your veggies in two.

Let the steak rest, divide your veggies in two.

NOM! Cook with the fat, discard the fat when serving. This is a piece of grass-fed beef, so it's a little on the fatty side (cause I am cheap and bought a cheaper yet fancier cut.) I suggest going with a striploin or flank cut instead.

NOM! Cook with the fat, discard the fat when serving. This is a piece of grass-fed beef, so it's a little on the fatty side (cause I am cheap and bought a cheaper yet fancier cut.) I suggest going with a striploin or flank cut instead.


Baked Eggs in a Turkey Basket

eggbasket

Baked Eggs in a Turkey Basket I was going to start this recipe with one of a dozen or so awful egg puns I had thought up, instead I'll skip the fowl humour and get straight to business.

Do you enjoy hard boiled eggs? Does their perfect protein packed oval shape please you? Do you also like turkey? What about green things?

These little guys are a great portable snack or on-the-go breakfast option.

Meet your new best friend:

eggbasketWhat you need:

  • several slices (200-300 grams worth) roasted turkey
  • 6 eggs
  • leftover cooked veggies of your choice
  • muffin tin

What you do:

  • heat oven to 350°
  • lightly brush muffin tin with olive oil
  • place sliced turkey in muffin tin to form a turkey basket
  • add 1 tablespoon cooked veggies
  • crack egg in each turkey basket (don't worry if it seems to break through the turkey, they will harden in the oven
  • season with salt and pepper
  • bake for 20-30 minutes depending on your egg done-ness preference
  • ENJOY!