Protein Pancakes and Other Deliciousness

Well, as usual, I am always trying to come up with ways to incorporate more protein in to my diet while avoiding protein powders whenever I can.  My old friend Amie gave me a recipe for a protein pancake that turned out just delicious, and I am of course adapting the recipe to make new and exciting versions.

Here is the traditional version:  3/4 cup liquid egg whites, 1/2 cup old fashioned oats, 1 tbsp. ground flaxseed, 1/2 cup blueberries, lots of cinnamon.  Mix it all together, spray a pan with nonstick spray, pour, flip, and eat!

Ridiculously Huge and Ridiculously Filling

Last night, I decided to put a little Fall twist on the protein pancake.  I upped the protein to 1 cup of liquid egg whites, upped the oats to 3/4 cup, added 1/2 c. pureed pumpkin, lots of cinnamon, and 1 tbsp. ground flaxseed.  It was autumnal and delicious.  I didn't photograph the finished product, but here it is while it was cooking

Last Sunday, I spent all day in the kitchen making all kinds of good food for the week.  Now that I have given up my vegetarianism, I'm trying to find ways to make poultry appealing.  Jamie Eason has a recipe for "Turkey Meatloaf Muffins."  This just makes me want to gag on so many levels.  First...meatloaf...ew.  Second....meatloaf in muffin form...double ew.  Nonetheless, these are a great source of protein and easy to eat on the go, so I decided to use the recipe (but use ground chicken instead of turkey) and to make them into patty form instead of muffin form.  They came out really delicious.  Her recipe makes 12 muffins, with a serving being 2.  I made 6 burgers, so still same serving size.  Here is her recipe:

Ingredients:

• 2 lbs ground turkey (or chicken)
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• 1/2 tsp dried thyme
• 2 tsp dry yellow mustard (I didn't have any, so I used 2 tsp. of spicy brown mustard)
• 2 tsp black pepper
• 2 tsp chipotle pepper spice
• 1 tsp salt
• 2 tbsp garlic powder (2 cloves minced)
• 1 small onion (finely chopped)
• 2 celery stalks (finely chopped)

Directions:

1. Preheat oven to 375 degrees.
2. Spray baking sheet with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Form the mixture into 6 fairly similarly sized patties
5. Bake for 40 minutes.

When I heated these up throughout the week, I put a teaspoon of Lawry's Buffalo Barbeque Sauce on them.  SO GOOD

Many of you may not know this about me, but I ABSOLUTELY DESPISE RAW TOMATOES.  They gross me out beyond anything.  I non-affectionately refer to the disgusting insides as "the goopies" and will not even kiss my fiance if he's had a tomato in the last hour or so.  However, since they happen to be one of his favorites, I suck it up in the name of domesticity and this past weekend, I made him a lovely fresh bruschetta.

Ingredients:

• 4 medium sized roma tomatoes, seeded and diced (REMEMBER TO THROW THE GOOPIES AWAY WHEN MAKING BRUSCHETTA)
• A handful of fresh basil, finely chopped
• 1 tsp. olive oil
• fresh ground pepper and celtic sea salt to taste
• fresh bread, toasted with a bit of olive oil brushed on top

To go along with the bruschetta, I made him a healthier version of chicken parm using fresh mozzarella (unsalted) and whole wheat bread crumbs, and baking the chicken instead of frying it.  For myself, I used un-breaded chicken, rubbed with garlic and oregano and topped with spinach leaves and fresh mozzarrella.  I served both over pasta

Lastly, I made vegetarian chili this week, similar to the recipes I've posted previously, but this time I added a new ingredient....Textured Vegetable Protein.  I'm still not sure how I feel about it.  It smells kind of like dog food before you add it in to the recipe, and the texture is kind of weird.  I'll try it in other recipes before I make my final decision though.

Well friends, that's all for now.  I think I'm going to try to do weekly posts to summarize the things I make throughout the week.  I find a lot of what I make is repetitive, but we'll see how it goes :)  Happy eating!

Food for Thought...

Julia Child once said, “The only time to eat diet food is while you're waiting for the steak to cook."  While I can't agree with her on the steak part, I cannot stress enough how important it is to enjoy what you eat while understanding that in long run, it's nothing but fuel to keep you going.  That being said, diets don't work.  Plain and simple.  Understanding what foods your body prefers to use as fuel is key to both losing and maintaining weight.  Additionally, lets not forget the whole "calories in vs. calories out" thing.  If you're not burning more than you're eating, you will gain weight.

In my seemingly neverending struggle with my weight, I have hit plenty of bumps in the road, but I think I'm finally at a point where I can appreciate food for the things that it does for me, and realize that the rest doesn't matter.  My body will decide how it wants to look and what it wants to weigh, and I am simply along for the ride.  That doesn't mean that I won't continue to care about everything I put into my body, it means that I need to respect my body more for what it has done for me, and for what I am asking it to do for me.

As most of you know, I adore Jamie Eason.  She has just launched a 12-week fitness training program on bodybuilding.com, and I am currently in the middle of Week 1.  It is a somewhat traditional periodization approach to weight training, along with a guide for food and nutrition.  I always enjoy a good workout, so I am all good on that front, but what I am struggling with is the food part!  Approximately 50% of my calories must come from protein, so I have given up my vegetarian ways (probably temporarily) for the sake of improving my body composition.

So far, I have been full, satisfied, and not craving anything, but I must say I'm glad that this way of eating is only meant to be sustained for the short term, as my tummy does not appreciate all the protein I have been giving it...particularly when my last small meal of the day consists of a smoothie made of raw liquid egg whites (pasteurized), blueberries, and spinach.  It doesn't taste all that bad, but knowing what's in it is enough to make me gag, and I have decided that it's just not worth it.  I will incorporate more protein in other parts of my day and forgo this smoothie terror for now.


And now for the reason you all read this blog anyway...the food!

First, baked tilapia over quinoa with steamed broccoli.

Ingredients

• 8 oz. Tilapia (yes, I ate 8 whole ounces!  proteeeeein)
• 1/4 cup quinoa
• 1/2 cup steamed broccoli
• 1/2 cup low-sodium vegetable broth
• 1 tbsp. low-sugar barbeque sauce

Preheat the oven to 425.  Spray a baking sheet with nonstick spray and place the Tilapia fillets on the sheet.  Spread the low-sugar barbeque sauce over the fish and bake for approximately 15 minutes or until white and flaky

Pour the quinoa and vegetable broth into a small pot and bring to a boil.  Cover and reduce heat to a simmer for 15 minutes or until all broth is absorbed and you can see little squiggles in the quinoa grains.

Place the broccoli with 2 tbsp of water in a small pyrex and microwave for 3 minutes.

Combine and enjoy!

This is what 49 grams of delicious protein looks like

Next, chicken steamed in a mixture of lemon juice and balsamic vinegar with green beans over couscous with corn on the cob on the side....this was ridiculously filling


Ingredients:

• 2 large chicken breasts (this meal was for 2)
• 1 cup frozen cut string beans
• 1 cup couscous
• 3/4 cup fresh squeezed lemon juice
• 1/2 cup balsamic vinegar
• 2 tsp. Splenda

Cut defrosted chicken into cubes and set aside.

 Prepare the mixture of lemon juice, balsamic vinegar, and Splenda and place it in a large Ziplock bag.  Add the chicken and let marinate approximately 30 minutes

Prepare the couscous according to package directions, but add garlic powder, black pepper, a bit of sea salt, and oregano to the water

Preheat the oven to 450 and create a foil pack with the chicken and string beans inside.  Close up the pack and cook for 30 minutes.

Assemble your meal, and enjoy!

Perhaps one of the most delicious things I've ever made...Pineapple Chicken over Couscous.


Ingredients:

• 2 chicken breasts, cubed
• 6 tbsp. reduced-sodium soy sauce
• 1 large can of pineapple chunks, packed in its own juices
• 1 tsp. rice vinegar
• 2 tbsp. Ideal brown sugar
• 3 tbsp. water
• 1 1/2 tbsp. cornstarch
• 1 tbsp. sesame oil

Place the chicken breasts in a large Ziplock bag with 3 tbsp. of the soy sauce and let it marinate for 30 minutes

While the chicken is marinating, open up the pineapple and pour the juice into a cup.  Add the other 3 tbsp. of soy sauce, the rice vinegar, the sugar, and the water and stir until the sugar dissolves

In a small cup, mix the cornstarch with a little water and set it aside

Heat the sesame oil in a large pan.  Once hot, add the chicken and stir fry until cooked through and slightly browned.

Remove the chicken and set aside.

Without cleaning the pan, add the pineapple chunks and stir fry 5-6 minutes

Add the mixture of pineapple juice to the pan and put the chicken back in the pan and cook for 5-6 more minutes

Add the mixture of cornstarch and water and stir to thicken the sauce

Cook the couscous according to package directions

Spoon the chicken, pineapples, and sauce over the couscous and enjoy!

Ridiculously Delicious

Next up, Salsa chicken over quinoa and green veggies....this one is super easy.  Use the recipe for quinoa and green veggies from my last post.  Make a foil pack for the chicken with 3 tbsp. of your salsa of choice.  Seal it up and bake at 450 for 30 minutes.  YUM

Now, an excellent side dish...Roasted Purple Potatoes seasoned with sea salt, pepper, and rosemary.  Purple potatoes can be hard to find, so I jump on them when I find them.  They taste like a normal potato, but are lower in starch and FULL of antioxidants.  Slice them thinly and place in a large Ziplock with 1 tbsp. of olive oil and the spices.  Spread in a single layer on a baking sheet sprayed with nonstick spray.  Bake at 400 for 25 minutes or until slightly crispy.

Lastly, 2 of my newest obsessions....

This is a hybrid of a pear and an apple.  Crunches like an apple and tastes like a pear....could this get more delicious?

Teddie Natural Peanut Butter with Flaxseed...super delicious and super healthy :)

Well, that's all for now.  I hope you all continue to enjoy what you eat and fuel your bodies with yummy clean foods :)