I enjoyed the lemon + chia seed combo in the protein bar recipe tat I posted last month so I decided to try it in pancakes as well!
1 cup oat flour (if you are on a gluten free diet use a brand such as Bob’s Red Mill or you can make your own to by grinding gluten free oats in food processor)
1 teaspoon baking powder
2 Tablespoons brown sugar
¼ cup egg whites
1 cup nonfat milk (I used unsweetened almond milk)
1/2 teaspoon vanilla extract
2-3 teaspoons lemon zest (peel grated from fresh lemon)
2 teaspoon chia seeds
In a small bowl combine the baking powder, flour and brown sugar together. To a larger bowl add the egg whites, vanilla, lemon zest, chia seeds and milk and whisk together. Then slowly whisk in the flour mixture until a smooth, thin batter is formed. Let stand for a few minutes. Add ¼ cup (for 1 pancake) to a non stick skillet, or one coated with cooking spray and heat on high heat for 1-2 minutes each side. Repeat with ¼ cup mixture 5 more times for a total of six small pancakes. Makes 6 pancakes.
Serving size: 1 pancake Calories 90 Protein 3 g Carb 13 g Fiber 2 g Sugars 6 g Fat 1.5 g Saturated fat 0 g Sodium 140 mg
Saturday, July 27, 2013
Sunday, July 21, 2013
The Recipe ReDux theme for July is travel snacks and we were encouraged to post our favorite creations of treats/mini meals for on the go. Fruit, turkey jerky, baby carrots and home made protein bars are standards in our household but another portable recipe I developed recently is centered around dates (literally!). I buy and enjoy medjool dates from Trader Joes and use them in salads, smoothies, in my Date Walnut Protein Bar recipe and even as a snack by themselves. In the past I have also noshed on store bought coconut rolled dates as naturally sweet dessert and those were the inspiration for this recipe. But I took it one step further by dipping them in almond butter (which has been jazzed up with some vanilla and brown sugar) BEFORE rolling them in coconut and the result was insanely delicious :) I generally keep these on the fridge for the long term, but they will travel well if you put them in little muffin liners and then into a baggie or container to take with for a few hours journey. Hope you enjoy these at home or on the road and check out the rest of the tasty travel fare created by the talented Recipe ReDux group!
12 pitted whole medjool dates
¼ cup creamy almond butter
¼ cup finely shredded unsweetened coconut
1 teaspoon brown sugar
1 teaspoon vanilla extract
parchment or wax paper
12 whole almonds (optional, I used honey roasted)
Mix the almond butter, vanilla and brown sugar in a small bowl. Spread the coconut out on a piece of parchment/wax paper (or clean plate) and set aside another empty piece of parchment/wax paper (or second clean plate) to set the finished dates on. Dip each date in the almond butter mixture to coat, roll in coconut, place one almond firmly in the center for decoration and set on paper/plate. Repeat this step 11 more times for a total of 12 rolled dates. (note: one rolled date will need about 1 teaspoon almond butter and 1 teaspoon coconut to be completely coated). Chill in the fridge if not serving immediately.
Makes 12 servings
Serving size: 1 rolled date Calories 110 Protein 2 g Carb17 g Fiber 2 g Sugars 14g Fat 5 g Saturated fat 1.5 g Sodium 25 mg
Friday, July 5, 2013
A refreshing and easy Summer salad for one
1-1.5 packed cups of arugula
1 large apricot
7 almonds, chopped (I used honey roasted)
1 Tablespoon crumbled goat cheese
dressing of choice (my recipes for Maple Mustard, Strawberry Vinaigrette and the Easy Version taste great in this salad, as well as good ol’ Trader Joes Fat Free Vinaigrette!)
Wash and dry the arugula and apricot and chop. Add them all to a medium sized bowl. Top with the goat cheese and almonds, toss with dressing and serve. Chill if not serving immediately.
Makes 1 servings
Serving size: 1/4th of recipe cup (not including dressing) Calories 100 Protein 4 g Carb 7 g Fiber 2 g Sugars 1 g Fat 7 g Saturated fat 2 g Sodium 110 mg