Protein Pancakes – 3 Ways

IMG_1505Everyone loves a great weekend breakfast! For me, weekends are meant for spending  quality time with my husband and 3 boys. And what better way than 3 different types of wholesome, healthy pancakes!

These pancakes are a family favourite. I feel good serving them because they are delicious and nutritious, and the first 2-3 ingredients you are sure to have on hand. I like to try different fruits and veggies in my pancakes to add extra flavour and nutrition. Below are my 3 favourite varieties.

Top pancakes with mixed berries, almond butter and coconut cream, or any other toppings of your choosing. Mmm…

**Recipe note – the ingredients and initial directions for each type of pancake is different. At the bottom of this post are the final cooking directions to follow for each 3 types.

1. Basic Banana Protein Pancakes

Ingredients:

  • 1 banana
  • 2 eggs
  • 1/4 tsp cinnamon

Directions:

  • Place banana in mixing bowl
  • Crack in eggs
  • Add cinnamon

2. Sweet Potato & Banana Protein Pancakes

Ingredients:

  • 1 banana
  • 2 eggs
  • 1/2 small sweet potato, cooked
  • 1/4 tsp cinnamon

Directions:

  • Peel sweet potato and cut into cubes
  • Boil small pot of water
  • Place cubes of sweet potato in boiling water and cook until soft, approx 10 mins
  • Place banana in mixing bowl with cooked sweet potato (approx. 1/3 cup)
  • Crack in eggs
  • Add cinnamon

3. Apple & Banana Protein Pancakes

Ingredients:

  • 1 banana
  • 2 eggs
  • 1 small single serve container unsweetened applesauce
  • 1/4 tsp cinnamon

Directions:

  • Place banana in mixing bowl
  • Empty in container of apple sauce
  • Crack in eggs
  • Add cinnamon

** FINAL COOKING DIRECTIONS FOR EACH 

  • Blend with immersion blender until smooth (alternatively, mash banana by hand and mix in all other ingredients)
  • Spray pan with non stick cooking spray
  • Cook like regular pancakes, once you see a few bubbles rise to top of pancakes, approx 1 1/2 minutes on first side, flip and cook for another 30 seconds.

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Baked Buffalo Style Chicken Wings

IMG_1677.JPGI like to eat fun dinners on the weekend to keep my healthy eating on track. These dinners feel like a cheat meal, but they’re really not. One of my absolute favourite are my fabulous and famous Baked Buffalo Style Chicken Wings, which are sure to fool any serious wing fanatic! 

These wings are so crispy, you’d think they were deep-fried! Mmm

Ingredients:

  • 2 lbs raw chicken wings
  • 1 cup Frank Red Hot Original

Directions:

  • Preheat the oven to 425 degrees F.
  • Bring a large pot of water to a boil.
  • Boil chicken wings for 10 minutes; remove and strain. Let wings drip dry a few minutes, then dry them well with a paper towel.
  • Line baking sheet with parchment paper and place chicken wings on top, but not overlapping.
  • Bake chicken wings for 30 minutes on one side, then flip and bake for another 10 minutes on the other side.
  • Remove hot wings and place in bowl.
  • Pour over Franks Red Hot Original and mix to fully coat. Use more or less sauce depending on your heat level.
  • Enjoy immediately while they are hot and crispy!

Asian Ground Chicken Stir Fry

One of my secrets to adding more vegetables into my diet is to make a big batch of my awesome Asian Ground Chicken Stir Fry. Asian flavours with crisp veggies, and topped with creamy avocado for the perfect pairing!IMG_1965 This delicious meal is quick and easy that takes less than 30 mins to make. Mmm…

Quick Tip – Prepare a big batch at dinner time and use the rest for a fast, pre-prepared lunch later in the week.

Ingredients:

  • 1 Tbs coconut oil
  • 2 lbs ground chicken
  • 1/2 large onion, diced
  • 2 cloves garlic, minced
  • 1 tsp fresh ginger, minced
  • 1 cup shredded carrots
  • 1 bag shredded veggies mix sold at local grocery store  (I prefer the brussel sprout, nappa cabbage, kohlrabi, broccoli, carrot & kale mix)
  • 1 Tbs garlic powder
  • 1 Tbs onion powder
  • 2 tsp dried parsley
  • 2 Tbs sesame seeds (reserve 1 Tbs sesame seeds for garnish)
  • 1 tsp salt
  • 1/2 tsp pepper
  • 3 Tbs cup coconut aminos (or you can use 2 Tbs soy sauce for non paleo option)
  • 1 Tbs sesame oil
  • 1/4 cup green onion, chopped

Directions:

  • Heat coconut oil in pan
  • Saute onions with a sprinkle of salt until translucent
  • Toss in garlic and ginger; cook until fragrant
  • Add in ground chicken and cook until browned
  • Stir in seasonings, coconut aminos, and veggies, cook for 5 – 7 min
  • Drizzle with sesame oil and top with remaining sesame seeds and chopped green onion
  • Top with sliced avocado – serve and enjoy!

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Breakfast Frittata

Breakfast is the most important meal of the day, and this frittata is my secret weapon to healthy eating success.  Frittatas are so versatile; you can any veggie and meat in your fridge or freezer to give it that extra punch of flavour. Individually wrap portions in advance for an easy breakfast on the go! You won’t be disappointed by making this frittata part of your weekly meal prep routine.  Mmm…

Ingredients:img_1950

  • 1 dozen eggs
  • 1 Tbs coconut oil
  • Nonstick cooking spray
  • 1 cup mushrooms
  • 1 cup sweet potato, diced
  • 4 cubes frozen spinach (or 1 cup fresh spinach)
  • 1 turkey sausage, cooked and diced

*TIPAdd different veggies/meats each week to keep this recipe fresh and different.

Directions:

  • Preheat oven to 350 F
  • Spray 8×11″ dish with cooking spray and set aside
  • Crack all 12 eggs into a bowl, season with salt and pepper, and whisk
  • Heat coconut oil in pan and sauté veggies, season with salt and pepper
  • Lay sautéed veggies into baking dish
  • Pour over egg mixture
  • Bake for 20 – 25 mins, until centre is firm
  • Makes 8 servings

Sweet Potato Loaded Nachos

Weekends are meant for letting loose and having fun – and these sweet potato nachos will help do the trick. Perfect for a Friday or Saturday night when you’re in the mood to unwind with some fun finger food, with all the fixings.

These nachos look and taste like a cheat meal, but they’re NOT. So go ahead and indulge in a grande-sized platter of nacho heaven – paleo and Whole30 approved! This is healthy twist on a classic recipe made with bold flavours that, when combined with the sweet potato, is the perfect combination to kick-start your weekend the right way.

Load these nachos up and enjoy! Mmm…

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Ingredients:img_1866

  • 2 large sweet potatoes
  • 2 Tbs avocado oil
  • 1 Tbs coconut oil
  • 1 lb ground chicken (or ground turkey or beef)
  • 2 garlic cloves, minced
  • 1 small sweet onion, diced
  • 2 tsp paprika
  • 1 tsp cumin
  • 1 tsp dried oregano
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp chili powder
  • ½ tsp salt
  • ½ tsp pepper
  • ¼ cup water

Toppings: Avocado, Hot Peppers, Olives, Cilantro, Franks Red Hot Sauce Original; Non paleo options – cheese and sour cream.

Directions:

  • Preheat oven to 400 degrees F
  • Thinly slice sweet potatoes and lightly coat with avocado oil.
  • Place on baking sheet covered in parchment paper.
  • Bake sweet potato for approx. 25-30 min( 15 min one side, flip and bake 10 min on other side)
  • In skillet, add coconut oil, and sauté onions until translucent. Sprinkle with a ½ tsp of salt while cooking.
  • Add in ground chicken, cook until browned.
  • Add in minced garlic and all other spices, mix through.
  • Add in water, let cook on low for 5 min and set aside.
  • Once sweet potato is cooked and crisp, line on a large serving dish evenly, place ground chicken evenly on sweet potato. (or you can place on dinner plates for single servings)
  • Top with toppings of choice. I like avocado, olives, hot peppers and Franks Red Hot Sauce
    Original.
  • Non-paleo option – add sour cream and/or cheese.
  • Makes approx. 4 – 6 servings as an appetizer, or 3 servings as a dinner.

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Chicken Salad

Eating healthy doesn’t have to be hard or time consuming. That is why this recipe is a personal favourite. The combination of chicken with fresh crisp veggies, apples, and dates add an unexpected sweetness, while almonds add the perfect crunch!  Really easy to make and great to have ready in the fridge when hunger strikes for an easy lunch or snack! Add on a salad, eat in a lettuce wrap, and very delicious on its own. Paleo and Whole30 approved! Mmm…

Ingredients:img_1808

  • Whole rotisserie chicken, skin removed (bought premade in grocery store)
  • 2 large carrots, diced
  • 3 celery stalks, diced
  • 2 honey crisp apples, diced
  • ¼ cup almonds
  • 10 pitted dates
  • 2 Tbs Chipotle Primal Kitchen Mayo (can use your mayo of choice)

Directions:

  • Remove chicken from bones and chop
  • Dice carrots, celery, apples and dates
  • Measure out almonds
  • Combine in 3 separate batches in food processor – I add in a handful of chicken, with other ingredients in 3 batches with a bit of the mayo. Separate batches to ensure the processor is not over crowded.
  • Process until combined. Be sure not to over process, you don’t want a paste!
  • Place in Tupperware. I keep in fridge up to 4 days, if it lasts that long!

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Chocolate Coconut Energy Balls

img_1807I love Lara Bars, but the health food stores charge you a fortune. On the other hand, they are very easy to make and you can customize to your own tastes! Unfortunately, I can only use almonds because my middle son is allergic to all other tree nuts, such as walnuts and hazelnuts. But feel free to change it up for yourself, using any mixed nuts you like. Also, add different dried fruits like unsweetened cranberries, unsweetened dried blueberries, or dried apples.  The possibilities are endless!

Below I have the recipe for my favourite flavour – Chocolate Coconut! Paleo and Whole30 approved! Mmm….

PS – Personally, I love to eat 2-3 of these for
that pre-workout energy boost!

Ingredients:img_1800

  • 2 cups whole almonds
  • 4 cups pitted dates
  •  1 1/2 Tbs unsweetened coco powder
  • ¼ cup unsweetened coconut flakes
  • 1 Tbs coconut oil, melted

Directions:

  • Place almonds in food processor and blend.
  • Add in dates, coco powder, coconut flakes and coconut oil – blend until well combined.
  • With Tbs measure out and make into balls; makes approx. 45 Tbs size balls.
  • These can be molded into any shape you like! Feel free to get creative – bars, balls, logs, etc.
  • Make this recipe your own! Add in different nuts and dried fruits. The combinations are endless!

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