Apple Cinnamon Oatmeal

applecinnamonoatmealOatmeal is always tasty, which is a really good thing considering oats are one of the healthiest foods you can eat. Packed full of nutrients like manganese, vitamin B1, fiber and protein, oatmeal makes a great meal not only because it’s so delicious, but also because it’s a slow-digesting carb, offering long-lasting energy, a low impact food that’s perfect before any workout. This version is sweet and savory, and so easy to prepare.

Apple Cinnamon Oatmeal

  • Servings: 1
  • Difficulty: Easy
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Ingredients:

2 cups cooked oats
1 tablespoon olive oil
2 apples, peeled and sliced
1 teaspoon cinnamon

Directions:

1. Heat the oil over medium heat in a small saucepan.

2. Use a food processor or blender and pulse the apples just a few times, so they form into small pieces.

3. Cook the apples covered until tender, about 3-5 minutes, flipping every minute or so to ensure even cooking.

4. Add the cinnamon in with the apples and stir well, remove from heat.

5. Mix the apple and cinnamon mixture in with the oatmeal and serve immediately.

This would be perfect for breakfast any day, and definitely as a pre-workout meal before weight lifting because it will keep you feeling full and energized while you make those gains.

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Whole Wheat Protein Pancakes

heartpancakesPancakes are a delicious treat, but if you’re not careful they can pack on a ton of calories, nevermind leave you feeling gassy and bloated. There are healthier takes on the standard pancake recipe, and this particular one is one of my personal favourites. This morning it was sunny and beautiful, I was just relaxing after a great HIIT session, so I thought it was the perfect time to whip up some of these for everyone, and let me tell you, they were absolutely delicious. With Valentine’s Day coming up soon, I thought it would be a cute idea to celebrate early in my own little way, with fun heart-shaped pancakes. No matter what shape you make them, they offer a lot of nutritional value.

Whole Wheat Protein Pancakes

  • Servings: 4
  • Difficulty: Easy
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Ingredients:

2 eggs
1 cup Greek yogurt
1/2 cup almond milk
1 cup whole wheat flour
1/2 cup vanilla protein powder
2 teaspoons baking soda

Directions:

1. In a large bowl, whip the eggs, Greek yogurt and milk together.

2. In a separate, smaller bowl, combine the flour, protein powder and baking soda.

3. Pour the dry ingredients into the bowl of wet ingredients, and use a whisk to mix everything together.

4. Warm a griddle or frying pan over medium heat, and spoon the batter on, using about 1/3 cup of batter per pancake. When you see bubbles spreading across the top, flip the pancakes and cook for a couple of minutes on the other side, or until lightly browned. If you want to make these cute heart shapes, simply scoop all of the batter into a plastic baggie, snip the very end of one corner off, and squeeze the batter out so you can basically draw the shape right onto the griddle. SO easy and so much fun!

Top with your favourite berries for a sweet finishing touch. These pancakes are packed full of protein and remember, you can always substitute the almond milk for any other plant milk, and even switch the flour to gluten-free if you prefer.

Light and Fluffy Vanilla Protein Pancakes

glutenfreepancakesThese pancakes are one of my favourite twists on the basic pancake recipe. I like to have pancakes here and there, but don’t like white flour or butter, or coating them in heavy syrup for that matter. These pancakes rely on gluten-free flour as the primary batter ingredient, and I add vanilla protein powder into them to give them a light, sweet taste – not to mention to get some added protein in for the day. These are delicious on a weekend morning, or even packed up to take with you as an after gym snack.

Light and Fluffy Vanilla Protein Pancakes

  • Servings: 4
  • Difficulty: Easy
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Ingredients:

1 1/2 cups Greek yogurt (I use plain, but you can substitute any flavour)
2 eggs
1/2 cup gluten-free flour
1/2 cup vanilla protein powder
2 teaspoons baking soda

Directions:

1. Whip the Greek yogurt and eggs together in a large bowl.

2. In a separate, small bowl, combine the flour, protein powder, and baking soda.

3. Mix the dry ingredients in with the wet ingredients. Use a whisk to whip the dry and wet ingredients up together well. This will help you get nice light pancakes. I like to put on Michael Jackson’s “Beat It” at this point and use it for motivation – I may or may not also throw in some killer dance moves that anyone who’s in the room gets to witness. When you’re done, the batter should be quite thick, so when you pull the whisk up out of the batter, the batter falls in sort of a peak shape. If it’s too thin it will be too runny, and if it’s too thick it won’t run at all. There’s that sweet spot in between and that’s what you want for the perfect pancakes.

4. Heat a griddle or frying pan over medium heat, then pour the batter on, using about 1/3 cup amounts for each pancake. Flip when you see bubbles spread across the top of the pancake, about 2-3 minutes, then cook for another few minutes on the other side.

Top your pancakes with some delicious fresh berries, or even a light drizzle of syrup if you want. It’s good to treat yourself once in a while, and at least with these tasty pancakes you know you’re still doing good for your body at the same time.

Strawberry Banana Oatmeal

stbyoatmealWho says oatmeal has to be plain and boring? I eat oatmeal quite often, especially for breakfast on days when I have a weight training session planned for the afternoon and I want to get in lots of fiber and protein. It’s a slow-digesting food that makes you feel full longer, which helps when you’re doing an intense hour-long workout later on.

Strawberry Banana Oatmeal

  • Servings: 1
  • Difficulty: Easy
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Ingredients:

1 cup oats
1 banana
1 strawberry, sliced
1/4 teaspoon cinnamon

Directions:

1. Prepare the oatmeal. (I use a 1:2 ratio instant oats to water, cook for about 3 minutes, and it always turns out perfect).

2. In a small bowl, mash up the banana with a fork. You can use a masher, but I find the banana tends to get stuck and it’s much easier with the small tongs on the fork.

3. With the oatmeal still in the pot, pour in the mashed banana and mix together well.

4. Pour the oatmeal into a medium-sized serving bowl, and add the sliced strawberry pieces on top.

5. Finish by sprinkling the cinnamon lightly over top.

This delicious oatmeal gives you a burst of flavour in the morning and keeps you from getting bored with your regular oats for breakfast. Enjoy as is, or splash a bit of almond milk on top for pure perfection.

Egg and Avocado Wrap

For a yummy weekend brunch or even dinner one night, this egg and avocado wrap really hits the spot.

 
Ingredients:

1 whole wheat wrap
2 tablespoons Greek yogurt
2 eggs, scambled
1/2 avocado, sliced
1 tablespoon hot sauce (optional)
Salt and pepper to taste (optional)

Directions:

1. Lay out your wrap and add the Greek yogurt over the top half, leaving the edges clear.

2. Add the scrambled eggs, topped with the sliced avocado pieces.

3. Drizzle the hot sauce and sprinkle the salt and pepper to taste (or leave as is or add a bit of honey or whatever you want).

4. Roll up your wrap (see the best way to roll a wrap here) and enjoy.

 
This recipe serves 1 person. Enjoy it on it’s own or with some tasty fresh fruit on the side.

Almond Flour Pancakes

Happy Saturday! Hope you’re having a wonderful day so far. Whether you got to sleep in or you’ve been up for hours already, you’re probably getting hungry and want something simple but super tasty to eat. I’ve got the perfect recipe for you. Skip that boxed pancake mix and take a few minutes to make your own. It’s more than worth it, not only for the health benefits, but also the taste. These almond flour pancakes are one of my favourite things to enjoy as a brunch on the weekend, and once you try them for yourself, I’m sure they’ll become a staple in your house too.

Almond Flour Pancakes

  • Servings: 4
  • Difficulty: Easy
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Ingredients:

1 cup almond flour
1/2 cup unsweetened applesauce
1 tablespoon coconut flour
2 eggs
1/4 cup water
1/4 teaspoon nutmeg
1/4 teaspoon sea salt
Coconut oil
Fresh berries

Directions:

1. Combine the almond flour, applesauce, coconut flour, eggs, water, nutmeg, and sea salt together in a medium-sized bowl, mixing everything together well with a fork.

2. Heat a non-stick pan over medium heat, adding a bit of coconut oil into the pan after it warms up. Don’t turn the heat up too high, or the outsides of the pancakes will burn and the insides won’t cook properly.

3. Pour about 1/4 cup worth of the batter into the pan to make one pancake, adding another 1/4 cup for a second pancake if there’s enough room.

4. Once you start seeing bubbles showing through on the top side of the pancake, it’s ready to flip. Use a spatula to slide under one side first, to check and ensure the bottom side is lightly browned before flipping.

5. Cook the other side until it’s lightly browned as well, then remove it and set it aside. Add a bit more coconut oil into the pan and repeat this process with the remaining batter. Depending on the size you make your pancakes, you should get at least 4 medium-sized pancakes out of this recipe.

Add some fresh berries on top and dig in. You can even drizzle a bit of honey (raw honey is better than pasteurized) over top for a little added touch of sweetness. These yummy pancakes only take about 20 minutes in total to make and this recipe is enough to serve 2 people (or just you, if you’re really hungry).