Tag: recipes

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Blender Protein Oat Crepes

Blender Protein Oat Crepes

I’m officially addicted to blender protein oat crepes as an ultra-fast, high protein breakfast. Given the number of different possible flavor combinations – they can stay in rotation without getting boring.

Blender Protein Oat CrepesTomato basil Blender Protein Oat Crepes

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Important Recipe Notes

Make sure the pan is warmed up to moderate temperature before spraying with cooking spray and adding the mix (at lest 3-4 minutes). An 8″ nonstick is the perfect size.

Do not over-blend the oat-egg mixture, if you do it will get very frothy, resulting in a more spongy, pancake-like texture.

This recipe makes 4 thick crepes (more on the pancake side), or 5 thinner crepes. Go with 5 if you have the time.

Blender Protein Oat Crepe Flavors

For the standard recipe, simply add 0.5 – 1 tsp. of cinnamon to the blender with the eggs and oats. They taste amazing with fruit – I recommend putting 1/2-1 cup of frozen berries in the microwave for around a minute and then dumping on top with a little more cinnamon.

For chocolatey crepes, reduce or eliminate cinnamon and add 1 tbsp. of dutch process cocoa. If you want to offset the richness of the cocoa, add a small amount of dry sweetener of choice.

For tomato basil crepes, omit the cinnamon and instead add 2 tsp. tomato paste and 2 tsp. dried basil. Italian seasoning would work well too. Really, you could add any spice blend to the mix considering the egg and oat has a neutral flavor. For example pizza, green goddess, nutritional yeast (for a cheesy/nutty flavor).

Filling Ideas

Warmed fresh or frozen fruit – cherries or any type of berries are amazing (adds carbohydrate)

Natural peanut, almond, cashew, or sunflower seed butter (adds fat) or make a topping with water and peanut butter powder

Greek yogurt – for example Oikos Triple Zero (adds protein)

For savory crepes, roll in greens such as arugula, mushrooms, tomato, Canadian bacon

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Crispy Chicken Shawarma Bowl

This easy to prepare crispy chicken shawarma bowl is a new favorite! Pair with a tangy lemon tahini sauce, tomato, and pickles in a bowl or wrap for lunch or dinner.

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Crispy Chicken Shawarma Bowl
Crispy Chicken Shawarma Bowl

Yet again, I’m thrilled with the performance of my air fryer to achieve perfectly cooked chicken bites. I’m really skeptical of kitchen gadgets, but I’m using it at least 2-3 times per week. If you hate spending extra time in the kitchen and struggle to cook meats and veggies perfectly, this is the right tool.

Three factors which will ensure that the texture is perfect with this crispy chicken shawarma bowl:

  • Use cornstarch to velvet the chicken
  • Make sure the chicken pieces are well spaced apart in the air fryer / no touching at all
  • Evenly misting the chicken with olive oil (use a pump mister instead of propellant can to avoid a sticky, permanent coating on cookware

For the tahini sauce it’s important to follow the order of addition of ingredients, the mixture will get thicker and appear to clump before thinning out again.

The chicken and sauce taste amazing over romaine or iceberg lettuce, as a salad, but will do equally well over rice or cauli rice, or in a pita or wrap for portability.

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5 Minute Breakfast Sandwich

5 minute breakfast sandwich

Many people struggle with having no time in the morning for breakfast. This 5 minute breakfast sandwich is so simple to make and can easily wrapped up to eat on the go – quicker than a trip to Starbucks drive-thru. Excellent source of protein, whole grains, and an opportunity for some more veg.

It may be possible to make the eggs in a small bowl (using a plate or plastic wrap as cover), however I recommend using mini-ramekins with lids. Microwave times will vary, so it may take some adjustment of the cooking time when you first attempt.

Customize the flavor with different seasonings and toppings. For example adding garlic powder or chili lime into the eggs, or a bit of soy sauce, mushroom, and teriyaki. A thousand different themes to keep it interesting – hot sauces, peppers, salsa, ketchup, or BBQ. If you prefer lower carbohydrates, swap the English muffin for a low carb bread.

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How-to Video Link:

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Ginger Teriyaki Burgers (Low Cal)

Ginger Teriyaki Burgers
Ginger Teriyaki Burgers

These delicious ginger teriyaki burgers take less than 30 minutes to prepare – 200 calories per burger including teriyaki sauce, with 24g protein. Fast and flavorful.

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This recipe was designed as a simple and tasty dinner taking under 30 minutes from start to finish! This dish pairs great with jasmine rice, or a combo of rice and chopped broccoli.

Protein Choices for the Ginger Teriyaki Burgers

Ginger Teriyaki Burgers

For the meat, 93/7 lean beef or turkey both work great – go with whatever you have available. They’re cooked on the stovetop versus baking or grilling to save time. The key to maximize burger flavor and texture is to not squish the meat too much when forming the burgers, and cook them at the start and finish on high heat to lock in moisture and bring out some caramelized flavors to the surface. The pan should look something like this when the burgers are complete.

Tofu is an excellent alternative. To prepare, remove water from regular (or frozen and then thawed) extra firm tofu and cut into cubes. Sprinkle the outside with garlic powder, ginger powder, and a bit of black pepper. Brown the sides of the cubes in a non-stick pan with a small amount of oil. Then, pour the teriyaki sauce into the pan and heat until the tofu has absorbed some of the sauce.

Teriyaki Sauce

The sauce recipe is very flexible depending on sweet/tangy preference. Rice vinegar provides the tang and pancake syrup provides the sweetness. This recipe lean more to the tangy side.

The first step in preparation is the most critical – heat the garlic, ginger, and scallion in sesame oil until it sizzles BEFORE adding any of the other liquid ingredients. This helps extract flavorful oil-soluble compounds.

Teriyaki Sauce

If you need to avoid soy, the low-sodium soy sauce can be substituted with coconut aminos.

The purpose of the arrowroot powder/flour is to add thickness to the sauce. I selected this thickener because it does not impart opacity. Corn starch will also do the trick, but your sauce will be a bit cloudy.

No-sugar pancake syrup is used provide sweetness without adding calories. Personally, I don’t care for the taste of these products stand-alone as a pancake syrup, but found them handy in cooking and baking. The one I selected uses sucralose; there are multiple brands on the market that use other sweeteners, such as monkfruit. It’s likely you’ll need to adjust the quantity considering all of the products have different sweetening power. In the quantity shown in the recipe, the salty soy and tangy rice vinegar negate the maple flavor to ensure that your teriyaki doesn’t taste like pancakes. 😉 Brown sugar or honey also work in this recipe if you prefer not to use artificial sweeteners (adds calories from carbohydrates).

If you have extra teriyaki or want to make a bigger batch, store in an airtight jar in the fridge for up to a few weeks.

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Broccoli Beef Stir Fry

Ginger Garlic Broccoli Beef
Ginger Garlic Broccoli Beef

A healthier, easy to make version of Broccoli Beef stir fry. Skip takeout and enjoy this delicious combination of juicy strips of beef infused with garlic, ginger, and soy mixed with broccoli.

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Please let me know if you enjoyed this recipe!

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Chicken Veggie Pot Pie Soup

Chicken Veggie Pot Pie Soup

A warm and satisfying chicken veggie pot pie soup loaded with veggies and classic spices. Heaped with protein and micronutrients!

I absolutely love the flavors in pot pie, so created this healthier soup version loaded with veggies.

To add more color to the soup, I used Trader Joe’s “Carrots of Many Colors” and English peas. Increasing the colors in your diet with a variety of vegetables (and fruits) provides a broader spectrum of plant phytopigments. Many of these compounds (e.g. the polyphenol anthocyanin found in purple carrots), have antioxidant properties.

For the soup base, I used low-sodium chicken broth plus collagen protein as a thickener. Alternatively, you could use chicken (or turkey) stock and omit the collagen. Or, if you want to make a plant-based soup, omit the chicken or turkey and use vegetable broth, and instead add an additional 2 tbsp flour to the base.

Homogenizing the riced cauliflower, broth, collagen, oil, and flour with an immersion blender or in a high speed blender provides the soup a creamier tasting base without the need to add butter. I’m not into having a lot of kitchen gadgets, but if you make a lot of soup or stews an immersion blender is super handy.

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Golden Protein Egg Crepes

Egg Crepes
Golden Egg Crepes

Perfect for a quick breakfast, these golden protein egg crepes use only a few natural ingredients and can be made sweet or savory.

With minimal cooking time you’ll have three healthy, golden protein egg crepes ready to fill however you wish. I’ve been making these regularly for breakfast on the weekend and prepping a few extra for during the week. they refrigerate well and can be microwaved for a few seconds for re-heat. Filling possibilities are endless. The pictured crepes are filled with yogurt and mango puree.

Any flour will work for this recipe, regular white, whole wheat, gluten free, etc. For sweet crepe filling, I recommend adding a pinch of cinnamon and small splash of vanilla extract to the batter. You could also add peanut butter powder or coco powder to change up the flavor.

A few filling ideas:

  • Savory (omit cinnamon) ground turkey/turkey sausage, tomato, spinach, and feta.
  • Pickles and some lean deli turkey or ham, dip in mustard
  • Sweet: Greek yogurt + fruit puree
  • Plain with a smear of peanut butter!

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Mango Chile Turkey Meatballs

Mango Meatballs
Mango Meatballs

These baked mango chile turkey meatballs are high protein candy for dinner.

To prepare these mango chile turkey meatballs I highly recommend purchasing an immersion blender. It’s an incredibly powerful tool to make sauces, soups, and in this case to puree fruit. For the power and the money, this one is very impressive.

Ensure you use a mango that is completely ripe, more on the side of being over-ripe. An under-ripe mango will make these meatballs too acidic/tart. Take the time to slow simmer the mango and remove excess water. The time may vary depending on your mango – it took me about 45 minutes to cook down three mangoes. After cooking, the reduction will have a gel quality versus a liquid. Err on the side of making it thicker. If you don’t eliminate enough water, it will be difficult to form the meatballs into a solid ball.

Combine the chile-lime seasoning with the mango and thoroughly blend together before adding the turkey. This will ensure the meatballs are uniformly seasoned. Use your hands to gently mix the mango with the turkey – just enough to combine everything.

To best fit my macros, I formed 16 meatballs that were about the size of 2 tablespoons. Feel free to partition differently – you may need to reduce the bake time if you make them smaller. I don’t recommend making them any larger than the size I made them. As they cook, you will see a bit of water and fat in the bottom of the pan. This will nearly disappear when cooking is completed.

Let me know if you made these and what you think!

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Kickin’ Buffalo Pepper Quesadillas

These veggie and cheese packed buffalo-style quesadillas are a great swap for typical quesadillas and will also crush a hot wing craving. Serve with veggies and homemade ranch dip.

I created two options for this recipe: peppers only or peppers plus chicken (see notes). The combo of mozzarella and feta make them super cheesy, and the peppers add a nice sweetness in combo with the buffalo sauce. Very filling too!

Cheese & Pepper Only version – 275 kcal, 25g Protein, 18g Carbs, 14g Fat

Cheese, Pepper & Chicken Version – 335 kcal, 35g Protein, 18 g Carbs, 15g Fat

As a basis for comparison, the child size chicken quesadilla from Rubios has 580 kcal, 33g Protein, 49g Carbs, and 29g Fat.

Please let me know if you made these and enjoy!

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Honey Almond Baked Chicken

A sweet and savory dish that can meet your plan AND please the family.

I’m constantly looking for ways to change up the flavor and texture of chicken – this is a excellent way to combine the natural sweetness of honey and almonds with savory spices.

I recommend chicken breasts cut into strips for faster cooking, or use chicken thighs if you want more fats in the dish.

There are two key aspects of this recipe to get an even almond coating on the exterior when cooking is complete. First, make sure the chicken pieces are fully coated with the egg white-honey wash to ensure that when you dredge them in the almond flour it sticks to the entire surface.

Second, the rack stand-off on the baking tray is a must. If you place the chicken pieces directly on the tray, the juices formed while the chicken is cooking will make the coating fall off. By using the rack stand-off, the juices fall to the bottom of the tray, leaving your coating intact.

The seasoning possibilities for incorporation into the almond flour are endless. I chose Montreal seasoning which is primarily red peppers and garlic. Spicy could work well here too!

One caution, this recipe is not microwave friendly for re-heating leftovers. The coating collects some moisture when you store in the fridge, and the microwave will steam it and cause the coating to fall off. Rather, re-heat in a toaster oven or regular oven on high for a couple of minutes.

I chose to divide this recipe into 8 servings to get a meal with ~ 25 g protein and ~ 10 g fat. You can divide this up into more or fewer servings to meet your needs. Nutrition information for the entire batch is located in the recipe. (You may have a bit of extra egg/honey wash and almond flour left over after the coating process. In the nutrition info I assumed it all was used, so actual calories and macros may be slightly lower than shown.)

Let me know if you tried this recipe and how you like it.

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