Posts tagged ‘Protein’

May 27, 2011

Raspberry Oatmeal Protein Pancakes


Could you think of anything better than pancakes to eat on a lazy weekend morning?

Pancakes, to me, are like the ultimate decadent breakfast food. They are a treat that I used to indulge in only on very rare occasions, because, well, let’s face it, pancakes, as we know them, have absolutely nothing healthy about them. They are, for the most part, made of white flour and most people tend to eat them literally drenched in syrup.

I recently discovered this recipe for pancakes that aren’t just “less bad” or “better for you” than the standard version. Those pancakes are actually SUPER HEALTHY! For real! You could have them every single day of the week if you wanted to!

They are made with, believe it or not, nothing but rolled oats, egg whites and low fat cottage cheese! And the best part is, YES, they are incredibly good! Flavorwise as well as texturewise.

But you don’t have to take my word for it, you can try them for yourself. You’ll see, they are absolutely super easy and quick to prepare!

I’m pretty sure this one will become a favorite of yours, as it has for me!

I used raspberry here, but really, you could use whatever fruit you want… blueberries, strawberries, mango, pineapple, kiwi? why not! Let your imagination run wild, go nuts!

Oh, and ps… if you have some of that raspberry sauce leftover, it goes superbly well with the Pumpkin Raspberry Buckwheat Loaves

(serves 1)


  • ½ cup Rolled Oats
  • ½ cup 1% Cottage Cheese
  • ½ cup Egg Whites
  • ¼ tsp Baking Powder
  • ¼ tsp Cinnamon
  • ¼ cup frozen (or fresh) raspberries

Raspberry Sauce

  • ¾ cup frozen (or fresh) raspberries
  • 1 tbsp agave nectar
  • 1 tbsp chia seeds
  • ¼ cup water
  • 1 tsp lemon juice


For the raspberry sauce: In a small saucepan, cook raspberries, water, lemon juice, chia seeds and agave nectar over low heat, stirring occasionally, until raspberries “melt” and sauce thickens, about 5 minutes. When sauce is ready, set aside to cool for about 5 minutes and puree in a food processor*.

For the pancakes:  Simply mix all the ingredients, except raspberries, in a food processor* and blend until nice and smooth. Remove the blades and delicately fold in the raspberries.

Coat a non-stick pan with cooking spray and heat it over medium heat. When the pan is hot enought, cook your pancakes one at a time until set and golden, about 1-2 minutes per side. I like to divide my batter into 3 small pancakes, but you may choose to make one large, 2 medium or 3 small pancakes, whatever works for you.

Transfer pancakes to serving plate and garnish with a dollop of plain yogurt and fresh raspberries if desired.

Serve with raspberry sauce.

* A Magic Bullet works wonders for this recipe

May 24, 2011

Pumpkin Raspberry Buckwheat Loaves

This continues my series of posts on healthy breakfasts over at In The Know Mom

I don’t know about you but I am an incorrigible muffin junkie. I LOOOOOVE muffins. Absolutely A-D-O-R-E them. I have no self-control whatsoever when in the presence of warm, fresh out of the oven muffins.

Now I’m not talking about wanna be muffins that are nothing more than cupcakes in disguise… You know which ones I am talking about: those light, airy, delicate cupcakey “muffins” with flavours such as butterscotch pecan, strawberry cheesecake, white chocolate cranberry, double dark chocolate chips, blueberry streusel, or raspberry crunch… nah… those aren’t muffins.

I am talking real muffins, made with oats or bran, the ones that are real dense and heavy and satisfying. The ones that want to lure you into believing that they are actually good for you but are in fact way too high in fat and sugar to be called healthy.

Well, if you’re like me, then you will be thankful for this next recipe! I had been looking for something like this for a long time, so when I saw Leanne’s post for a Raspberry Pumpkin Buckwheat Bake, I knew I had to try it!

I adapted the recipe somewhat and made them into mini loaves instead of cakes. All I can say is WOW! These mini loaves really deliver! Not only do they taste super good, they are in fact extremely healthy. They contain a good amount of protein, thanks to the addition of whey protein powder, and are relatively low in fat and sugar.

They are the perfect on the go breakfast and would also make an excellent afternoon snack. I know I will be playing with this one A LOT and create all sorts of different flavours.

I am officially in love!

(for 6 mini-breads)


  • ¾ cup buttermilk
  • ¾ cup soy milk
  • 3 eggs
  • ½ cup egg whites
  • 1½ cup pumpkin puree
  • 1 tbsp pure vanilla extract


  • 120g vanilla flavored whey protein powder
  • 1½ cup buckwheat flour
  • 1/3 cup black chia seeds
  • 2 tsp baking powder
  • 3 tbsp cinnamon
  • 25g candied ginger (or 1½ tsp dried ginger)
  • ¾ tsp allspice


  • 1½ cup frozen raspberries
  • 75g walnuts, chopped


  1. Preheat oven to 425F and line mini loaf pans with parchment paper (or coat with cooking spray)
  2. In a large mixing bowl, mix wet ingredients together and whisk until well combined.
  3. In a separate bowl, mix dry ingredients and whisk until well combined. Add wet ingredients and stir until well incorporated. Fold in raspberries and nuts. Mix to combine, no more.
  4. Pour batter into loaf pans. Put them in the oven and immediately turn the heat down to 375.
  5. Cook for 35min-40min until a toothpick inserted comes out clean.
  6. Allow to cool for 5 minutes before removing from the pans then cool completely on a cooling rack.
  7. Store in the refrigerator in an air tight container for up to a week

February 5, 2011

Blueberry Pancakes

This morning, I decided to revisit my oatmeal protein pancake recipe but I added some fresh blueberries to the batter after blending it. And this time, I divided the batter into 3 smaller pancakes. Wise decision!

Trust me, these pancakes are pure heaven. Eating them almost feels like “cheating” (I so hate the concept behind that word. Indulging would be more accurate…) They are so incredibly moist and tender and soooo full of flavor that you only need add very little to dress them up. Today, I opted for a tablespoon of 1% fat cottage cheese, a drizzle of Apple Blossom Honey (about a teaspoon is all it took) and a handful of fresh blueberries. Oh, and a few gooseberries, ‘cause I find they look so pretty!

Of course, the possibilities are endless. You could add raspberries or strawberries to the batter instead, or a few toasted nuts even, why not? Garnish with any kind of fruit that you like. Sprinkle with nuts, or chopped mint maybe… Don’t care for cottage cheese on your pancakes? Try a little bit of low fat plain yogurt, or low fat sour cream perhaps. A teaspoon of maple syrup instead of honey wouldn’t hurt either. Just don’t go overboard…

Seriously, do yourself a favor and try those pancakes. You will be glad you did!

Just look at that moisture! That’s wholesome goodness for you…