Simple Apple Pancakes

I discuss balancing each meal with clients frequently.  Here is another example of how to do this quickly in the morning rush.  Healthy does not have to be time consuming.

 

SIMPLE APPLE PANCAKES
Pancakes are one of those recipes that seems like it takes a long time, but actually comes together quickly. Try these tasty, no-sugar-added flapjacks from Cassey Ho, creator of POP Pilates and POPFLEX. “I love this breakfast because it’s not only delicious, it’s packed with protein and complex carbs to keep me full and energized throughout the morning,” she says.

Ingredients
2 eggs
3 tablespoons unsweetened applesauce
2 tablespoons almond flour
2 tablespoons coconut flour
1/2 teaspoon baking powder
1 teaspoon nut butter
1/2 small apple, spiraled or chopped
1 pinch of cinnamon, optional
Directions
In a small bowl, whisk together eggs, applesauce, almond flour, coconut flour and baking powder. Heat a griddle or pan over medium-low heat and coat with cooking spray. Reduce to low heat. Using a small measuring cup, scoop batter to make two pancakes. Cook for 2–3 minutes per side, or until firm and cooked through. Top one pancake with nut butter and cinnamon, if using. Place the other pancake on top and add apples and more cinnamon. Recipe makes 1 serving.
Nutrition (per serving): Calories: 356; Total Fat: 19g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 370mg; Sodium: 226mg; Carbohydrate: 26g; Dietary Fiber: 9g; Sugar: 11g; Protein: 20g

“Eggs”planation: Demystifying the Labeling

Have you noticed that the egg section of the dairy isle has grown tremendously larger in America.  The selection is mind boggling now right along with the rise in price.  Here is a little help when it comes to selecting the best eggs to add to your cart depending on your preferences.

Organic – the hens typically receive organic feed and are not raised in cages.  The feed cannot contain animal byproducts, synthetic fertilizers, sewage sludge, most pesticides and other unsavory ingredients.  Although antibiotics are rarely used int eh egg industry, it is POSSIBLE that organic eggs could come from hens that were given antibiotics ( a slight loophole in the regulation system).  An organic label does not cover humane treatment of the animals.

Free-Range – the hens producing these eggs were raised or are allowed outdoors.  In addition to grains, these hens may eat wild plants, and insects.  The quality of the outdoor area, and how often the hens have access to it are not addressed.

Cage-Free –  Hens are not bound to cages and have unlimited access to food and water.  Conditions vary per facility whether they are outside or inside housing.

Animal Welfare Approved – (AWA) these are from family owned farms that live up to the strictest criteria for hens’ ability to live in their natural state.  This label covers both organic feeding and humane living conditions.

Don’t be fooled by the added ingredients and supplements in eggs either.  “Enriched” eggs are not necessary unless you know you are deficient it a certain nutrient (i.e. omega 3 enriched, or protein enhanced).  By now, you know these marketing labels are often a way to hike up the price or to entice buyers to pick one brand over another.  A diet with a variety of foods is the best approach when you are low in one nutrient or another, not an “enriched” or “enhanced” version of a food.

Boring Breakfast Solution #6 – Microwave Banana Bread Mug Cake

Simple yet healthy is the key these months.  Gluten free or not, this one is a great one to try.

Banana Bread Mug Cake

Prep Time: 5 minutes

Cook Time: 3 minutes

Total Time: 8 minutes

Yield: 1 mug cake

Ingredients:

1 large ripe banana, mashed
1 large egg, lightly beaten
2 tablespoons full-fat coconut milk (or almond milk)
1 to 2 teaspoons pure maple syrup (or honey) (OPTIONAL)
2 tablespoons coconut flour (or 4 tablespoons almond flour)
1 tablespoon raw walnuts, chopped
1/4 teaspoon ground cinnamon
1/4 teaspoon baking powder
Pinch sea salt

Instructions:

Combine all ingredients and mix.  Place in microwave safe mug and microwave on high for 3 minutes.  Remove and let sit for 1 minute to cool slightly.  Eat and enjoy.

 

As always, let me know what you think once you try it.

 

Boring Breakfast Solution #5: Banana Nut Muffins (nope not pumpkin!)

Breakfast does not have to be boring or time consuming anymore!  A little preparation and you have a perfectly balanced morning meal for the week for everyone.

Protein Banana Nut Muffins

Ingredients:
4 bananas, mashed with a fork (the more ripe, the better)
4 eggs
1/2 cup almond butter
2 tbsp coconut oil, melted
1 tsp vanilla
1/2 cup coconut flour
2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
sprinkle of mini chocolate chips (optional)
Directions:
Preheat oven to 350 degrees F. Line a muffin tin with cups. In a large bowl, add bananas, eggs, almond butter, coconut oil, and vanilla. Using a hand blender, blend to combine.
Add in the coconut flour, cinnamon, nutmeg, baking powder, baking soda, and salt. Blend into the wet mixture, scraping down the sides with a spatula. Distribute the batter evenly into the lined muffin tins, filling each about two-thirds of the way full.
Bake for 20-25 minutes, until a toothpick comes out clean. Serve warm or store in the refrigerator in a resealable bag.  For the kids, I added a little sprinkle of mini chocolate chips to the top when I reheated them (20 sec in microwave).
Servings: 12 muffins

Boring Breakfast Solution #4 – 3 min. to finished

No more “I don’t have time” excuses, here is a 3 minute breakfast (perhaps quicker) that can be wrapped and taken on the go to eat.  Keepin it real here (not even a comb through my hair, lol).  Try it and tell me how it goes.

Here’s what you need:Breakfast Burrito Ingredients

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Boring Breakfast? Suggestion #2 Homemade Muesli

Here is the second installment in my “Boring Breakfast?” posts.  Make homemade Muesli that is low in sugar and full of beneficial ingredients.  Add additional protein to this breakfast bowl and you are starting your morning out with a good balance.  Recipe to follow:

 

Homemade Muesli

recipe by eatlivefit.net

Ingredients:

2 cup whole oats (gluten free optional)

2 Tbsp. ground flaxseed

1/.4 cup sunflower seeds or nuts (any variety)

1/4 cup chia seeds

1/4 cup chopped dates (soaked if dry)

Combine ingredients together and store in airtight container for 1.5 month.  Serving size 1/2 cup to 3/4 cup with Almond Milk or Milk.  (May heat for 1 minute in microwave if warm cereal is desired.)

 

 

Breakfast getting boring?

Is breakfast getting too predictable and needs some jazz? Try Almond Apple Pancake Muffins. Easy to make ahead for the entire week and 17g of Protein!  A great breakfast option (2 muffins) or snack (1 muffin) for your day.

Almond Apple Pancake Muffins

recipe by: oxygenmagazine.com modified by eatlivefit.net                     yeild: 12 muffins

Ingredients:
  • 2 large eggs
  • 1/2 cup unsweetened applesauce
  • 1/2 cup low-fat buttermilk or almond milk
  • 2 cups Almond Flour
  • 1/3 cup plain or vanilla whey protein powder
  • 1 tsp cinnamon
  • 1/4 tsp ground cloves
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1/4 tsp salt (optional)
  • Topping: 2 cups frozen or fresh blueberries, 1 TBS maple syrup, 1 tsp corn starch
Directions:

Preheat oven to 350 degrees.  Place eggs, apple sauce, buttermilk (or almond), almond flour, protein powder, cinnamon, cloves, baking soda, baking powder and salt into a blender or bowl and blend until smooth.

Pour batter into 12 greased or paper lined muffin cups.  Bake until set and lightly browned on top, aprox. 20 minutes.  Let cool.  Store in air tight container in the refrigerator.

Stir together blueberries, maple syrup, and corn starch in a large microwave safe bowl.  Heat on high, uncovered, for 2 minutes.  Stir and heat another two minutes.  Top 2 muffins with 1 tbs of sauce.

Nutrients per serving (2 muffins):  323 cal., fats, 21g, sat fat 1g, 
Sodium 131mg, Carbohydrates 22g, fiber 6g, Sugar 10g, Protein 17g
Alternative Ideas:

Substitute Applesauce for 1/2 cup pumpkin puree or canned pumpkin

Add fresh chopped apples pieces with peel to increase fiber content

Reduce calories by:

Omit blueberry sauce for a drizzle of maple syrup

Omit blueberry sauce for 1/2 cup fresh berries