Protein Crepes, Sweet Or Savoury

I found this amazing recipe on Pinterest and now I can’t find it again! I feel awful not pinning back to the original source but I promise I searched and searched for it! You know how Pinterest is, see it once and don’t pin and never see it again. If I come across it I will edit this post.

Anyways, I found this recipe and I loved it so much I wanted to share it and how I used it. It’s for crepes. Sweet or savory. They turned out nice and hardy, touch enough to handle like a tortilla for my lunch even!

Here is the sweet recipe:

  • 1/4 cup egg whites (two egg whites)
  • 1/2 scoop vanilla protein powder. I used allmax natural vanilla.
  • 1/4 cup almond milk
  • 1/4 cup (21g) flour. I used barley flour but refer to my Different Flour, Differnt Folks post about the one best for you.
  • 1/2 tsp baking powder.
  • Couple drops of vanilla stevia, because I wanted them sweet that day.

Macros: Calories 167, Fat 1g, Carbohydrates 17g, Protein 23g, Fiber 3g.

Here is the savory recipe:

  • 1/4 cup egg white (two egg whites)
  • 1/2 scoop plain protein powder. I used allmax natural unflavoured.
  • 1/4 cup almond milk.
  • 1/4 cup flour (21g). Again I used barley.
  • 1/2 tsp baking powder.

Macros: Calories 171, Fat 1g, Carbohydrates 17g, Protein 24g, Fiber 2g.


  1. Heat a pan on medium low, use a non stick pan.
  2. Mix ingredients together. Batter will be runny and that’s what you want.
  3. Pour a batter into the middle and swirl the pan around to spread it out quickly. Spread less for a thicker crepe, good for holding heavier ingredients like you would a lunch wrap.
  4. Flip when the edges start to crust a bit.
  5. Fill/top and enjoy. There is a few options for what to do withe them below.


Boston Creme Stack

Crepe and posing 008

Boston Cream Stack (Taste just like a Boston Cream donut to me)

Make some smaller crepes,so you have a few more of them, layer stevia sweetened greek yogurt in between the layers and top with chocolate almond butter (or nutella).

Macros with 87g greek yogurt and 8g chocolate almond butter: Calories 345, Fat 8g, Carbohydrates 32g, Protein 36g.



 Strawberry Jam RollCrepe and posing 009

Strawberry Jam Roll

Make into few bigger crepes, fill with stevia sweetened greek yogurt, top with warmed double fruit low sugar strawberry jam.

Macros with 1/2 cup greek yogurt 116g and 2 tbsp double fruit low sugar jam: Calories 274, F 1g, Carbohydrates 31g, Protein 35g.



Vegetarian Wrap Crepe and posing 016

Vegetarian Wrap

Make into two thicker pancake like crepes and fill with veggies and protein of choice. I used Gardein seven grain vegan chicken tenders, avocado, tomato and romaine lettuce.

Macros with vegan chicken tenders, avocado, tomato and lettuce. Calories 338, F 11g, Carbohydrates 30g, Protein 33g.



Stay Bitchin’,

Love Jen, AKA The Bitchin’ Housewife

Different Flours, Different Folks

Some may know, some may not, but I love everything nutrition. I plan to become a holistic nutritionist starting next year and working on sports nutrition now. I love all things related to the science and knowledge of food. Any close friends or family tell me they have an ailment and I start telling them foods to eat or not eat. Might be annoying to them, but I do it out of love. :)

I started becoming obsessed with mug cakes and trying to make new recipes, and in these recipes I needed flours. I noticed a lot of people are into using coconut flour right now. It’s like the new food fad. Surely from Paleo or gluten free diets. But there are other options. Instead of blindly following a few skinny/fit paleo bloggers that swear by coconut flour, I want to show people other options.

*NOTE: I am not a certified nutritionist of dietician, this is just my research from books I own and trusted websites.*

flour 004


First let’s take a look at their macronutrient composition:

Flour (per 100g) Calories Fats Carbohydrates Protein Fiber Gluten Free
Coconut Flour 429 11 71 14 35 YES
Unbleached Enriched White Flour 366 1.5 76 9 2.5 NO
Whole Wheat Flour 333 2 70 12 12 NO
Brown Rice Flour 363 3 76 7 4.5 YES
Barley Flour 345 2 75 10 10 NO
Kamut Flour 371 3 71 14 9 NO
Oat Flour 400 8 65 18 10 YES
Amarynth Flour 371 13 65 13 6.5 YES
Spelt Flour 400 13 73 13 13.5 NO

flour 005

Now the benefits of each flour:

  • Coconut – Full of healthy fats, antibacterial effects (known in oil, I personally am not sure if it translates to flour), helps lower bad cholesterol levels, very high fiber content, gluten free.
  • Unbleached enriched white – Provides tastes and texture most of us are familiar with in baking. Enriched flour has some nutrients lost in the processing added back.
  • Whole wheat – low GI rating, has B vitamins, antioxidant Vitamin E, dietary fiber. Watch for 40%, 60%, 100% grain. 100% being best with all wheat germ and bran intact with minerals.
  • Brown rice –  Rich in vitamins, easy to digest, insoluable fiber helps clear body of waste and toxins, gluten free (always check the label)
  • Barley – Higher fiber, low GI, slow release carb, balancing blood sugar and improves digestion.
  • Kamut – Antioxidant properties, low GI rating, loaded with vitamins and amino acids, high lipid (fatty acids) content, higher fiber content.
  • Oat – helps lower bad cholesterol, natural sedative (nerve calming and helps insomnia), helps control insulin secretion, gluten free (always check the label)
  • Amarynth – Full of amino acids, well absorbed in the intestinal tract, easily digestible, high in calcium and minerals, gluten free.
  • Spelt –  Lots of vitamins and minerals, easily digested, high in B complex vitamins good for blood clotting and immune system, higher fiber content.

It’s up to you what you use, or what is available to you too. I got all of these flours form my local Bulk Barn. Good way to try without buying a whole bag! Let me know any others you love to use! I would love to test more!

Stay Bitchin’

Jen, AKA The Bitchi’n Housewife

Protein Banana Mugbread

Yeah that’s right, I said mugBread. Like banana bread? Because it taste like that. Uh huh, I created single serving banana bread, so you don’t have to bake a whole damn loaf, wait an hour for it to bake, hour to cool and then resist eating more then a slice. Not to brag, but this is pretty amazing and the texture is spot on. Who am I kidding, I’m totally bragging. But this is my blog and I can do what I want. :*

I love banana bread, LOVE banana bread. And based off my last post of my Protein Strawberry Shortcake Mugcake, you can gather, I’m pretty in love with mugcakes right now.

posing 029

So here is what you need:

  • 1/2 scoop vanilla protein. I used Allmax natural vanilla. (15g)
  • 3 tbsp Barley Flour (21g). Coconut flour, whole wheat flour etc would all work too, macro numbers would change slightly.
  • 1/8 teaspoon baking powder.
  • 1/4 cup egg whites or two egg whites.
  • 1/4 cup almond milk.
  • Vanilla Stevia, could also use regular stevia to your taste with vanilla extract.
  • 3/4 over ripe banana (70g)
  • 1 tbsp enjoy life chocolate chips (15g)

posing 035


The “baking”:

  1. In a bowl mix vanilla protein powder, flour, baking powder, egg white, almond milk and stevia.
  2. Add most of the mashed banana. I added 50g. Save a bit to top with.
  3. Add half the chocolate chips.
  4. Spray your mug with non stick spray. I forget to mention my mug is a soup mug. Try and use a bigger mug!
  5. Pour mix into mug. Chips will settle at the bottom and that’s okay.
  6. Cook for 2 minutes 15 seconds. This was perfect for my microwave, but check half way through. (also a good time to add a few more chocolate chips into the mixture!)
  7. Take cooked bread out, turn upside down onto a plate, top with remaining chips and banana.
  8. Enjoy the hell out of this!

posing 030

Macros: *Note the carb may be higher then most mug cakes, this is due to the banana, hence why I’m calling it bread. But trust me they are so worth it baby.

Fat 7g, Carbohydrates 42g, Protein 25g, Fiber 6g



Protein Strawberry Shortcake Mugcake

Strawberry cake 048


I had my first mugcake, was hooked. Chocolate is great, but I needed to make something new. And here I give it to you!

Yeah I’m so cool I rhyme.


Here is what you need:

Strawberry cake 037






  • 1/4 cup unsweetened almond milk.
  • 1/4 egg whites (2 eggs whites).
  • 1/4 teaspoon baking powder.
  • 3/4 scoop strawberry protein powder.
  • 21g (3 tbsp) tbsp coconut flour.
  • 1/2 cup 0%  greek yogurt.
  • 40g strawberries. (1/4 cup).
  • Stevia. I love the vanilla one, but any works. Its to sweeten the yogurt.


  1. Mix protein powder, coconut flour and baking soda together in a bowl.
  2. Add egg whites and almond milk.
  3. Spray a mug with cooking spray , empty ingredients into the mug and cook in the microwave for a minute and a half.
  4. In a separate bowl mix yogurt and stevia.
  5. Take cake out of mug and slice in half horizontally.
  6. Put half the greek yogurt on the bottom piece and then stack the other one on top.
  7. Put remainder yogurt on top and then top with sliced strawberries!

This hit the spot for me 100%! Hope you enjoy!

Macros: Calories 296, Fat 4g, Carbohydrates 20g, Protein 44g, Fiber 9g.

Strawberry cake 047


Strawberry cake 064

Keylime Athletic Pants Review

My mug cake recipe I was trying out tonight didn’t work out, so here I am blogging another pant review instead. I planned on doing them tomorrow, but hey, roll with the punches. Not all recipes work out perfect the first time.

I bought these pants maybe 6 or 8 months ago, so please forgive some of the saggy ill fit. I must say though, pretty impressive to have pants that are comfy numerous inches bigger or smaller.

KEYLIME Athletic Wear is a company local to the Edmonton area. A lot of the stuff they sell is made locally in Canada. And if you read my last pant review post, you’d know I’m definitely a fan of that.

The Fit: As I mentioned above, they fit when i was inches bigger and now a little loose in some areas, but still stay on my smaller waist and support the mummy tummy area. I would say the run a bit bigger, so again if you are in between a small and medium, go with the small. The length is good. I’m 5’2″ and there is extra material for the taller lucky bitches. They just look cute a little scrunched at the bottom for us vertically challenged ladies.

August 19th 2014 062

The Material: I took a look at their site and the make up of the pants have changed a bit since I bought mine, with a little more spandex. Good for growing booty! They are warm enough in winter, but weren’t too hot for today’s weights AND cardio session in the summer. Something I appreciate is them not being see through! Scores 5 deadlifts out of 5 in the bending over and not showing it all department. Sadly they do not come in wild colors though.

August 19th 2014 065

They are great for the gym and even look good with a tunic over to wear around on errands or playdates etc. Or in my case usually, from gym to playdate in the same morning.

At $88, they are a bit on the pricier side in comparison to some out there. That said, owned locally, with being locally made. And they last. I’ve had mine for a little while and I adore them. You can find them in their store in Sherwood Park or online.


And… here my daughter started doing yoga spontaneously so I had to take a picture, then replicate it. Enjoy our silliness. :)

August 19th 2014 099August 19th 2014 121

My Journey To Fit & Healthy

I get asked a lot about how I lost the weight or started eating healthy and so on. So I thought I would write my story so far.

I’m going to go back 4 years. Pregnant with my first. I gained 60 lbs, had a large cherry pepsi almost everyday, ate all my cravings and wasn’t that active, despite having a personal trainer even.



After the birth of my first, an emergency c section, I thought I had to loose the baby weight. I was breastfeeding and ate the My Fitness Pal recommended 1200 calories plus 500 for nursing. That didnt last long, I hated it. I tried eating relatively clean with cheats here and there, did the Jillian Michaels 30 day shred and a few other videos and lost the weight by 3/4 months PP.

I wasn’t too happy with my pre baby weight though, so of course not happy with it then. Never did too much extreme to change it though. The summer of 2012 I trained for a half marathon and ran it at 7 weeks pregnant with my second. Never really shifted my body composition much. (So there goes the cardio looses fat rule!)



I got pregnant with my second when my first was 17 months old, just two months after I finished breastfeeding. I started becoming really interested in food, healthy eating and holistic type nutrition. I began reading a lot about foods through the internet, books and so on. Especially interested in food knowledge now because I was responsible for feeding my child and I want her to grow up healthy.



I sadly had another emergency c section. I gained a healthy 26 lbs with my second pregnancy though. Most lost before 6 weeks pp. I was breastfeeding and eating a lot. I forgot how hungry you get after having a baby!!!!

The first picture here on the left is at about 6-8 weeks post partum. I was proud I looked like this so soon after baby by the way. Body pride all along the way. This I believe to be key. Love your body at each stage. Learn to find something about it that makes you happy.


I spent the time from Mid June to September doing basically cardio. I research more this time and found HIIT to be how to loose that stubborn fat the fastest way. Before googling exactly what that is, I must caution you to actually read about it’s benefits and suggested usage. I did it every second day, sometime third. Do NOT do this type of training daily. Sometime I did some HIIT and then a long distance run after it too. I am a runner after all.


In my head I had a a number goal. Which I never had before. I wanted to get to 125. Every time I was dying on the treadmill, I just kept thinking, “you can do 10 more seconds. This is for 125″ I also had my sisters wedding coming in September in Cuba and wanted to be a hot mama. So I bought and hung in view a motivation bikini. These goals were strong motivation for me. Two kids, one of which was extremely colic and a husband working away mostly I had to dig deep for the motivation some days. Some days running on that treadmill in the basement at 11 pm was my stress relieve.

I reached my goal in September, got a gym membership to change it up (AND DAYCARE!) and stopped cardio and started lifting weights. Mostly high rep, low weight stuff, I was a) scared of getting hurt and b) healing a diastasis recti. Please google Wendy Powell and her Mutu System to find out all about this.

I loved my body in Cuba in November. Still at 125, two months later, and proud as hell to walk on the beach with my two kids. Even post a picture of me in a bikini on Facebook and Instagram when I got back!


Then I got into heavy weight lifting. And my love of weights began. First goal? Be able to squat with the bar on my shoulders without the pad. I had to build those muscles to be strong enough so it didn’t hurt. Second goal? Build my ass I lost from all that cardio. Okay this might have been my priority in September, but was really serious about it now.

This is also about the time I started really thinking about bikini competing. A goal to obtain in 1.5 years. By my 30th birthday. (July 2015) Give my body time to get ready, and also because I was still breastfeeding and planned to until my second was at least a year old. I didn’t want to risk getting my body fat too low and loosing my milk before we were both done. I like to make assumingly crazy goals and try my best to achieve them. See above about my half marathon!

I then heard about a competition November 1st and thought to myself, “you can do that. You’ve been training hard, made great progress. Worst that can happen is dead last, but it’s still a win to try”.Okay in reality worst that can happen is developing an eating disorder, body viewing issues, a destroyed metabolism, hardened relationships from grouchy hangryness and post show depression. But all things I’ve researched intensely to be mindful of and avoid as much as possible.

Bringing me to my believes. I still believe in being as healthy as possible, eating whole nutrition rich foods and paying attention to my body and what it needs. I don’t like taking fat burners, artificial sweeteners or other strange things filled with chemicals that aren’t good for you. All supplements and foods as natural as possible. And vegetarian. Did I forget to mention I don’t eat meat?


I didn’t want a coach for contest prep, because I was sure I would never find soemone that believed the same things as me. One that wouldn’t starve me on 800-1200 calories, wouldn’t tell me to take fat burners or make me do hours and hours of cardio each week. There are things such as macro counting, smart ways of doing cardio and natural supplements that can do the same job without ruining your body. Again please research all of these.

Had some trial and error with macro counting myself. Especially hard figuring it out while breastfeeding, but if you refer to my It’s a Lifestyle, Not A Diet Post, you’ll understand some things take some time. And they are worth figuring out. Plus of course, the time will pass anyways, make it worth your while and try. Below is a picture of me from about April to June with macro counting, lifting weights and zero-minimum cardio. I of course went over macros a lot, cheated on them lots and so on. I’m human, forgave myself and moved on.


June 29th I started with my coach. One I researched a lot and read every post on his blog to make sure we viewed how this should go as the same. When I started with him I was basically the exact same weight as I was in September. See the difference in my body though? Weight isn’t everything. I gained lots of muscle, leaned out and remained the same weight. This picture is from November to April but the above one shows me in June too. All the same weight.


Now it’s almost 7 weeks later and I’m amazed at myself and what I’ve accomplished. All my muscles I’ve spent the last 11 months building are coming out as a I lean out. Here is the difference in the last 8 weeks.


And 3 weeks.


And for shits and giggles the difference since starting with coach 7 weeks ago.


I can’t wait to see more. Knowing stage weight isn’t something I want to keep obtainable forever too. It’s just that, stage/competition weight. I was really happy at 125 and will likely go back up there afterwards. Maybe more to bulk in the winter and grow a bigger booty and shoulders. ;)

The whole process has been trial and error over the last 15 months. Food wise, exercise wise and mentally wise. But I think being told what to do and not knowing why or how it works is something that just never works for me. If I invest the time to research and try different ways of doing things I will find my stride. Which I believe I have. Which is how I hope most people view it for themselves. Find your own journey, in the healthiest way possible of course.
Last picture July 2013 – August 2014. The journey may be long, but it’s worth it.


Thanks for reading and good luck in your journey!

Strong NOT Skinny

Today I went to a very old friends daughters birthday party. We have been friends forever, but see each other maybe every 3-4 months. So I haven’t seen her since starting to trim down for competing. She’s seen me trimmer and with some muscles obviously, but not the way I’m getting.

I know why I love her so dearly. Because she gets me. One of the first things she says to me? “Wow your muscles!” I could’ve kissed her. I have had some friends say “You’re so skinny!” “What do you weigh? Like 84 pounds?”. This is not what I’m going for. Some embarrass me and some are actually a little hurtful.


I would much prefer people to be impressed with my hard earned muscles over being skinny. I realize its still the programming in our brains, and everyone likes what they like. This said, I like muscles and booty. I actually want to be strong. Look strong. Look, feel and be healthy.


I understand that competing in bikini contests is a lot about the skinny. This is different from what I want on a daily life basis though. Competing is just something I want to push myself to do. I realize I wont be and look forward to, not trying to be and stay that lean all the time.

Rant over. And to sound like a Dove commercial, I love real everyday women. A few extra pounds, fat or muscle.