Perfect Protein Pancakes | Light, Fluffy, Gluten Free, Vegan

Perfect Protein Pancakes

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As the sun comes, up he rises. He carefully places a tender kiss on her cheek, and makes his way to the kitchen.  While the pan is sizzling, the sweet smell of fresh pancakes tickle her nose.  She tip-toes to the kitchen and slowly hugs him from behind.  He laughs and squeezes her hand.  They take their plates to the back porch, watching the wind over the water while her legs lay over his.

Give love this national pancake weekend ❤ That is just one of my zillions of fantasies / ideas for a recipe video series one day.  I hope you try these. I have honestly never been so pleasantly surprised with a finished product.  Eggless and flour-less, I was expecting something dense. These are light, and cakey, like all famous pancakes should be.

Makes about 6 pancakes, serves 2-3. One serving (2 pancakes) has about 345 calories and 10 grams of protein.

Ingredients:

  • 2 tablespoons chia seeds, soaked in 6 tablespoons water, (or try soaking in plant milk)
  • 2 perfectly ripe bananas, mashed
  • 1/2 cup cooked white quinoa
  • 1 – 1 1/4 cup rolled oats, ground into flour
  • 4-5 dashes of cinnamon
  • 1/4 teaspoon vanilla
  • 1/4 teaspoon baking soda
  • 1/4 cup blueberries (I used dried) and 1/2 banana for topping

Steps

  1. Stir the chia seeds into water and allow it to sit until it forms a gel
  2. Grind oats into a flour
  3. Mash bananas in a large bowl
  4. Add quinoa, chia gel, oat flour, cinnamon, vanilla, and baking soda to the bowl. Mix until well combined
  5. Spread coconut oil over skillet on medium heat
  6. Form pancakes with 1/3 cup, place blueberries and sliced bananas on top of pancakes, and flip when ready to flip. It is ok to spread them so they are round but try not to squish / flatten them.
  7. Serve with maple syrup and hugs ❤

Nutrient Breakdown: Based on 1 dried blueberry and banana pancake without syrup

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Peanut Oatmeal Raisin Energy Bites | 5 Ingredients – Gluten-Free – Vegan

Peanut Oatmeal Raisin Energy Bites

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Need a pick-me-up?  These are the perfect little ball of energy.  And, honestly, something about unsalted dry roasted peanuts and raisins makes my heart sing.  If I had cocoa powder or maybe vegan chocolate chips, those would throw these balls out of this world! So, take what I made, and make it even better! xx

Makes 8 balls, about 90 calories each

Ingredients:

  • 1/2 cup dry rolled oats
  • 1/2 cup raisins
  • 1/4 cup dry roasted unsalted peanuts
  • 2 tablespoons ground flax
  • 1 tablespoon maple syrup

Optional additions to try:

  • 1/2 teaspoon lime juice
  • 1/2 teaspoon vanilla
  • 1 Tbsp cocoa powder
  • 1/4 cup vegan chocolate chips
  • 1/4 cup toasted coconut

Steps:

  1. Blend ingredients in a high speed blender or food processor S blade until well combined
  2. Using 1 Tablespoon to measure, roll into balls, and store in the fridge.  Or, freeze for later!
  3. Spread the love! ❤

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10 Tips For Vegan Beginners

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Click here to watch the video

Thinking about going veg but don’t know how to start!? First of all, thank you for saving the whole fricken world and honoring your body and just THANK YOU. Second of all- these tips will deff calm your nerves! Click here to watch the video.

  1. Go Meatless: Vegetarian options when eating out and slowly increasing the plant based meat alternatives
  2. Plant Milks: Hemp milk, almond milk, soy milk, vanilla, unsweetened, nonfat, there are so many plant milk options out there, there’s bound to be one that you like
  3. Egg Alternatives: Tofu scramble with veggies is AN INCREDIBLE alternative to the cholesterol and saturated fat in real eggs. In baking, use a 1:3 ratio of 1 Tbsp flax or chia to 3 Tbsp water. It gels up just like an egg! Also, a mashed banana works as a great egg, there are also great products out there like ENER-G Egg Replacer.
  4. Vegan Spreads: Who needs cheese when we’ve got avocado, peanut butter, hummus, guacamole, salsa, marinara, not to mention all the brands of vegan cheese on the market and even ferment or blend your own cheese using almonds or cashews! Healthier you, happier future and seriously saving the planet
  5. Calcium: Kale, broccoli, collard greens, okra, figs – great plant sources of calcium naturally.  Fortified foods like soy milk and other plant milks also have plenty of calcium.  Even orange juice is fortified with calcium and vitamin D these days!
  6. Iron: Lots of greens, beans, peas have plenty of iron. Heck, even raisins have iron! Just try to combine sources high in iron with vitamin C by sprinkling your salads with lemon or orange juice.  Non-heme iron (the iron in plant foods) requires vitamin C for peak absorption
  7. Essential Fats: are ESSENTIAL meaning our bodies can’t make them. So we need to eat them from the diet.  Flax, hemp, chia, walnuts and even leafy greens have omega-3 and omega-6 is in nuts, avocado, seeds and basically most plant fats. It is important to eat healthy fats WE ONLY NEED A LITTLE BIT just a couple of tablespoons does the trick!
  8. B12: If you’re considering going vegan, definitely consider a B12 supplement.  B12 is also in lots of fortified foods like milks, nutritional yeast, and even cereals and energy bars like cliff bars.  However, enough B12 is not naturally occurring in a vegan diet since our soil is so devoid of microbes so it is important to supplement.
  9. Experiment! Variety! Sprouts! Have you tried all the different kinds of beans?! I haven’t even tried them all yet- there’s so many things out there to try! Go crazy!
  10. HAVE SO MUCH FUN! This should be the most fun journey of your life! The vegetarian restaurants! The recipes! The vegan food porn! The epic plant based meal FAILS you’re gonna have! Enjoy it! No stress, you are human just like the most “perfect” person out there! xoxo thanks for saving the world!

CLICK HERE TO WATCH THE VIDEO

Weekly Vegan Meal Prep: Chia Pudding and Overnight Oats Recipes

Here’s two easy recipes to help save time during the busy workweek.  weeklypreponthegothumb

Click Here to watch

Chia Pudding

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  • 1/4 cup chia seeds
  • 1 cup plant milk

Overnight Oats

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  • 1/2 cup oats
  • 1 Tbsp chia seeds
  • 1/2 cup plant milk

Optional Fixin’s

  • 1 tsp vanilla
  • 2 Tbsp dried or frozen fruit
  • 1 chopped fruit, like banana or apple
  • 1 Tbsp seeds or chopped nuts
  • 1 tsp maple syrup
  • dash of cinnamon

Steps

  1. On a Sunday night, combine each recipe’s ingredients in 5 separate to-go containers like jars or tupperware and mix well
  2. Keep in the refrigerator and take one per day for a great breakfast, craving curbing snack, or nutritious dessert
  3. Enjoy often in good health! ❤

A New Easter Favorite AND Kosher for Passover: Moist Chocolate Chip Carrot Morsels

What’s up, Doc? Carrots are surprisingly sweet. The vibrant orange color offers beta-carotene, which converts to the fat soluble antioxidant vitamin, vitamin A.  Ever heard carrots are good for your eyes?  That’s the truth!  Vitamin A from carrots may improve night vision.  These scrumptious morsels are sweetened with potassium and fiber-rich dates, and stuffed with brain-power boosting essential omega-3 fatty acids.

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Preheat oven: 350F.  Place 9 Cupcake Liners in 3×4 Muffin Tin.  Makes 9 Morsels

Ingredients I Used: (Feel free to play around with this, I rarely have all of the ingredients or measure)

  • 1 ½ cups steamed carrot (try grated carrot!)
  • 1 cup dates (pitted)
  • ¾ cup brown rice flour (try oatmeal- might be favorable texture!)
  • 1 Tbsp cinnamon (or cinnamon sugar)
  • 1 ripe banana, mashed
  • 1 Tbsp vanilla
  • 3 crystalized ginger pieces (or 2 tsp fresh or dried ginger)
  • 2 Tbsp ground flax in 6 Tbsp water (two flax eggs)
  • ¼ cup walnut pieces
  • ¼ cup dried cranberries (or raisins, optional)
  • ¼ cup vegan chocolate chips (optional)

Steps:

  1. Combine dry ingredients: flour (or oatmeal), baking powder, baking soda, cinnamon, walnut pieces, chocolate chips, and craisins
  2. Blend wet: steamed carrot, dates, crystalized ginger, ground flax egg mix, vanilla in a food processor or high speed blender like a vitamix. Transfer to large bowl
  3. Fold mashed banana and dry ingredients into wet ingredients until well combined.  Be sure not to over mix.  Mixing too much can cause a tough product from the proteins formed depending on the flour used.  Still- practice minimal stirring.
  4. Divide mixture evenly amongst the muffin liners.  Bake at 350 F for about 20 minutes.  Allow to cool for about 10 minutes.  Enjoy in good health!

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No Bake Carob Oatmeal Raisin Cookies!

Like soft, sweet, mushy, crunchy, oatmeal raisin cookies??!?

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Me too.  :)… more like cookie dough balls… even better.

These are the easiest, healthiest, fastest raw cookie dough deliciousnesses!!

These oatmeal cookies are an incredible source of the essential omega-3 fatty acids, simple and complex carbohydrates, vitamins, minerals, fiber, antioxidants, and are gluten free, salt free, dairy free, carcinogen free, and after you savor one for a little dessert, you will feel like flying ❤ .

Essential fatty acids??  Our body needs omega-3 and omega-6 to function and we can’t make them on our own- they have to be obtained from our diet. Our body needs two critical Omega-3 fatty acids, (eicosapentaenoic acid, called EPA and docosahexaenoic or DHA) and walnuts, flax seeds, and hemp seeds, contain an abundance of a precursor omega-3, called alpha-linolenic acid (ALA), which the body converts to EPA and DHA.  Low omega-3 intake has been linked to depression, inflammation, and decline in cognitive function. Most Americans don’t consume enough omega-3s.  Heart healthy omega-3 fatty acids from the walnuts, flax seeds, and hemp seeds, have been shown to improve memory and cognitive function and play a very important role in reducing inflammation (I think lots of chronic diseases America has a problem with are caused by inflammation).  Algae, like spirulina, algae oil, and leafy green vegetables also contain omega-3s.  In my Lifecycle Nutrition course here at Purdue, we learned that when we are pregnant, we should eat a lot of walnuts- not only do they look like a brain, but babies whose mommies consumed healthy omega-3 fatty acids had children with higher cognitive function!

Ingredients

I used: (approximately, I didn’t measure- literally threw together 20 minutes before teaching Zumba)

Need: any round container (like a bowl) and a fork or spoon

  • 2 cups rolled oats (quick oatmeal oats might have soaked it up better?)
  • 1/3 cup carob powder (tastes like chocolate! with no stimulating theobromine or caffeine)
  • 1/4 cup golden flax meal
  • 2 Tbs almond milk
  • 2 ripe bananas
  • 1/3 cup raisins
  • 1/3 cup chopped walnuts
  • 3 coconut date rolls
  • hemp seeds
  1. Mash bananas and date rolls into almond milk until pretty smooth.
  2. Sprinkle in the flax meal, carob, and rolled oats and mix well
  3. Fold in walnuts and raisins
  4. Roll dough into tablespoon sized balls and roll in hemp seeds
  5. refrigerate or maybe freeze, if you would like to bake these go for it- Really nice little chewy oatmeal bites though…  the oats soak up the banana mix and the raisins get superrr squishyyy.  Nom nom!