Apple Pie Protein Pancakes

I have a beautiful apple tree in my backyard that produces more apples then anyone knows what to do with. I have many people come each year and pick to their hearts content, baked apple pies and make sauce till I cant anymore and there is still tons. So now it’s September and time to pick apples and make apple everything. The applesauce in this recipe I made myself even! Hello fall! There is a bit of work required for these pancakes, so maybe more of a Sunday mornings thing.

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What you need

Pancakes:

  • 1/3 cup oats
  • 1/2 scoop vanilla protein
  • 1/2 tsp baking powder
  • 1/4 tsp cinnamon
  • 1/4 tsp nutmeg
  • stevia to taste, I used one packet of Truvia
  • 1/2 cup egg whites (4 egg whites)
  • 1/4 cup unsweetened applesauce
  • tsp vanilla
  • 1/2 apple (50 grams), shredded

Topping:

  • 1/3 cup greek yogurt
  • tbsp almond milk
  • tsp coconut oil
  • vanilla stevia
  • 1/4 tsp cinnamon
  • 1/4 (25 grams) of apple sliced thinly

Directions

  1. Put oats in a food processor and pulse until a flour consistency. I borrowed my sisters Blendtech this week and just mixed the oats with the other ingredients and blended, but if you don’t have a high powered blender grind the oats separately.
  2. Mix all the pancake ingredients together, folding in the shredded apple at the end.
  3. Cook pancakes on medium heat in a non stick pan.
  4. Mix greek yogurt, almond milk and vanilla stevia together.
  5. Heat coconut oil in a pan and put cinnamon coated sliced apples in.
  6. Cook apples until soft and browning and caramelizing.
  7. Top pancakes with yogurt mix. I like stacking with a bit between each.
  8. Top with sliced apples and enjoy!

Macros: Calories 393, Fat 8g, Carbohydrates 42g, Protein 38g, Fiber 8g

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Anti-inflammatory Smoothie (Toddler Teething or General Pain)

I made this smoothie this morning for my girls. The 16 month old is getting her first year molars and the 3.5 year old has been working on her 4 year molars. Molars especially take a long time to come through so I’m not wanting to dose them with tylenol all the time. This smoothie help reduce the inflammation on the gums that can be pretty painful. But it’s not just for teething. Joint pain, injuries, adult teeth pain, it’s a basic overall anti inflammatory smoothie you can use all the time.

Ingredients: *See the bottom of the page for why I chose each ingredient and it’s benefits.

  • 1/2 cup frozen pineapple
  • 1/2 cup frozen mango
  • 1 cup frozen strawberries
  • 1 frozen banana
  • handful spinach
  • tbsp chia seeds
  • 1/2 tsp ginger
  • milk of choice. I used homogenized milk, as I have growing children that need the fat, but use any milk. A non dairy version like almond is more anti inflammatory, due to the amount of people that have diary sensitivities.

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Directions:

  1. Blend all the ingredients in a blender.
  2. Add water to help blend it if you are like me and don’t have a  fancy high power blender.
  3. Pour and enjoy!
  4. Leftovers are great to make popsicles with for teething or when you’re sick and have a sore throat!

 

 

The cold smoothie also feels good on the teeth and if you have a sore throat.

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I realized a glass probably wasn’t the best to give a 1 and 3 year old so cute cups for them!

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Remaining smoothie went into molds to be frozen for later!

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Pineapple – Full of Vitamin C and Manganese, aids digestion and reduces inflammation.

Spinach – Why not get them to eat spinach when you can?! Has Vitamin K for healthy bones, Vitamin C and many other for you things!

Mango – Vitamins A, C and E, improves digestion, high in potassium and magnesium.

Banana – Makes it creamy and has B6, Vitamin C and full of potassium, which being an electrolyte, keeps teething babes hydrated in case they have the horrid teething diarrhea.

Ginger – A well known anti inflammatory, used a lot in eastern medicines.

Chia seed – an added bonus of some protein, omega 3 fatty acids, calcium and magnesium.

Strawberries – Mostly because my oldest likes the color pink and asked from strawberries, has Vitamins C and K and also a mild anti inflammatory.

100 Calorie Protein Brownie

For a while I’ve been seeing the Jillian Michaels brownie floating around the internet. First I will say, Jillian I love you. Okay that’s been said, now I can say, um your 86 calorie brownie is great and all, except so small! And no protein! Sure if I broke my brownie into 16 pieces instead of 9 bigger ones they would only be 50 calories! But when I want a brownie, I want a damn brownie!

So here it is. 100 calorie protein packed brownie that’s bigger then 1/16th of a pan!!!!

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What you need:

  • 1/2 cup cocoa (45g)
  • 2 scoops chocolate protein powder (60g)
  • 1/2 cup egg whites (4 egg whites)
  • 1/2 tsp vanilla
  • stevia to taste ( a little goes a long way)
  • 1/4 tsp salt, I used pink himalayan
  • 2/3 cup 0% greek yogurt (140g)
  • 1/2 cup pumpkin (Like me throwing in my fall themed recipes here?)
  • 1/4 tsp baking powder
  • 1/2 cup chocolate chips. (45g) I used regular old semi sweet, but use dark or whatever you like.

Directions:

  1. Preheat oven to 350 degree F.
  2. Boil some water in a small pot on the stove, with a larger metal bowl overtop. See the picture below.
  3. Spray 8″ pan with non stick spray.
  4. Mix cocoa, protein powder, baking powder and salt in one bowl.
  5. Mix the egg white, vanilla, stevia, greek yogurt and pumpkin in another bowl.
  6. Melt chocolate chips in the bowl over boiling water. You can also do this in the microwave, but you can risk burning the chocolate, plus it cooling too soon before mixing. But do what you like.
  7. Once the chocolate is melted, turn the burner off and quickly add the egg white, pumpkin, yogurt mix to it. Mix well.
  8. Now add the cocoa, protein powder mix.
  9. Pour mixture into pan and spread evenly.
  10. Bake for 20 minutes. Ever damn brownie recipe will tell you “don’t over bake”. So check at 15 minutes. Insert a toothpick in the middle and should come out clean, if not it needs more time. But dont go over 20 I’d say. They can be dry from the lack of fat in them.
  11. Cut into 9 pieces and enjoy!!!

Macros for real sized brownie piece (Sorry JM): Cal 100, Fat 2.3g, Carb 8.5g (half JM’s tiny piece I might add), Protein 10.4g, Fiber 2.9g

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Sorry it’s blurry, but the best picture I took to describe what I’m doing here. Small pot with boiling water, larger sized bowl overtop so the steam from the boiling water is heating the chocolate. This will prevent burning the chocolate.

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Protein Pumpkin Pie Pancakes

Protein Pumpkin Pie Pancakes, say that 3 times fast! Let me welcome September 1st with Pumpkin! Days of leaves turning, children heading to school and warm and delicious fall foods. I’ve never been one to go crazy for the pumpkin spiced latte like some, but pumpkin everything else, bring it on!!!

These protein pancakes also have NO protein powder. I realize some people don’t use it/have it, so I tried making this without.

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Here is what you need:

  • 2 tbsp cocoa (10g)
  • 1/2 cup oats
  • 1/4  tsp baking powder
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • stevia to taste. liquid or powder, a little goes a long way.
  • 1/4 cup puree pumpkin. Not pie filling!
  • 1/2 cup egg whites (4 egg whites)
  • 1/4 cup almond milk, plus a splash more for the topping
  • 1/4 cup 0% greek yogurt
  • 1/2 tsp lemon juice

The mixin':

  1. Put oats in food processor or blender until a flour like consistency. (Tip: I like to blend a bunch at a time and keep in a jar)
  2. Mix oats, cocoa, baking powder, cinnamon and nutmeg.
  3. In a separate bowl mix stevia, pumpkin, egg whites, 1/4 cup almond milk and lemon juice.
  4. Heat non stick pan to medium.
  5. Add wet ingredients to dry ingredients.
  6. Put mixture in pan. The batter is a little thicker and will need to be spread by the spoon, or add more milk to make it runnier.
  7. Flip when starts to bubble.
  8. In a small dish mix greek yogurt, stevia and dash of almond milk. Heat in the microwave for a few seconds (tip I got from one of coaches recipes!)
  9. Put topping on pancakes and enjoy!

Makes 4-5 pancakes.

Macros for entire recipe: Calories 299, Fat 4g, Carbohydrates 34g, Protein 27g, Fiber 10g!!

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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.

Directions:

  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

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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.

 

 

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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.

 

 

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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.*

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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

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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.

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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)

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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!

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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

 

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