Protein Bread

This week, I thought I'd try the bread version of my previously blogged about protein pancakes. What I ended up with was pretty darn tasty, but I added too much baking... powder or soda, I'm not sure which. The following is the adjusted recipe I will try next time I make it.

This is going to be a GREAT bread replacement at Easter brunch tomorrow!

1/2 c. whey protein powder (I used Advocare Muscle Gain)
2 T. oats
1/4 c. rolled spelt (you could use barley or even rye)
1/2 t. salt
1 t. baking powder
1/2 t. baking soda
1/4 c. coconut flour
1/4 c. golden ground flax seed

1/2 c. mashed white fleshed sweet potato with skin
1 c. unsweetened almond milk (I used Trader Joe's Almond Smooth unsweetened vanilla)
1 c. egg whites

1. Preheat oven to 325 and prep a bread pan with whatever you use to keep things from sticking.
2. mix dry ingredients in a bowl 
3. I use a small food processor to mash the cooked sweet potato. I add just enough almond milk to make it creamy. Once the sweet potato is thoroughly mashed, add the rest of the almond milk and the egg whites and mix or pulse to combine.
4. Combine wet into the dry and mix thoroughly and quickly. Pour it in the pan and get it in the oven immediately.
5. Bake 35-40 min.

Protein Pancakes

I peruse a lot of websites and blogs in my quest for the latest health, nutrition and fitness information. I recently ran across a 'protein bread' recipe and was going to give it a shot, but I was missing a few key ingredients, so I made some substitutions and voila! I now have a go-to pancake recipe for when my husband begs for pancakes. In the past, when he's asked for pancakes, I roll my eyes because they are usually waaaay off my diet. These, however, fit RIGHT in and although I wouldn't want to make these every day, they're a great choice for the week-ends and especially today, as I can pack them up and take them on our hike with us. I added mini chocolate chips to them today, just because I had a few (maybe 1/4 c). Enjoy!

1/2 c. vanilla whey protein (of course, I used Advocare Muscle Gain)
1 T. oats
1/4 c. rolled spelt
1 t. baking power
1/2 t. baking soda
1/2 t. salt
2 T. dry peanut butter
1 T. coconut flour
2 T. ground golden flax seed

1/4 c. applesauce
1/2 c. coconut milk

5 egg whites (or 1/2 c. liquid egg white)

Mix the dry ingredients together. Mix wet ingredients together. Mix the two mixes together (I use a stick blender or a mixer to be sure it's smooth and totally mixed)

If you want to make bread with this mixture, I would recommend adding another Tbsp. of coconut flour. Cook it in a bread pan for 40 min. at 320.

If you want pancakes, put the heat on med-low and wait for the griddle to get good and hot before pouring the batter. Also be sure to lightly spray oil on the pan or you'll have a mess on your hands.

I believe the nutrition count is something like: 

Calories: 73

Fat: 2 g

Carbs: 7 g

Dietary fiber: 1.3 g

Protein: 7.7 g

Quinoa Breakfast Bites

This recipe was inspired by a number of different recipes. I had a 'moment' Tuesday morning - these moments usually result in magickal concoctions, which is why this blog exists. 

So Tuesday morning, I decided to make breakfast bites. To me, Breakfast bites double as late evening snack when I've had supper far to early and I need protein to see me through to a peaceful sleep in the evening. I also have been wanting to have a more portable breakfast, as I usually have to eat my breakfast in three stages - first thing in the morning, so I can keep my morning supplements down, then in the bathroom while I drink my coffee and put my make-up on, and then when I finally get to my desk to start my office work.

Three of these breakfast bites equals about 225 calories and a whopping 24 grams of protien - a good start to the day. It helps if you have leftover quinoa on hand. Otherwise make the quinoa the day before to make this recipe quicker to put together.

12 slices 98% fat free deli sliced ham (or smoked turkey - I've used both)
1/2 c. cooked red quinoa (you can use white if that's what you've got)
1/2 white onion
1 c. chopped swiss chard
1 c. egg whites
4 whole eggs
3T. nutritional yeast
1 t. cumin
1/4 t. chipotle (alternately, you can substitue chili powder and then add a dash of cayenne)
s+p (I use Herbamare and Trader Joe's African Smoke seasoning, but use what you like)

1) Preheat oven to 400. Lightly grease 12 muffin cups - I dip my finger in olive oil and swirl in each cup.
2) Chop the onion. Prep the chard by cutting the main rib out and then chop like celery. Then roll up the chard leaves and thinly slice into ribbons. Set ribbons aside. Saute onion and chard ribs on medium until they start to brown. Add the chard ribbons and the quinoa. Turn off burner, stir to combine and add s+p to taste.
3) Blend or thoroughly beat the egg whites, eggs, yeast, cumin and chipotle. I like to use my stick blender in the cup it came in so I have a pour spout to use.

4) Line each muffin tin with one slice of meat. Be gentle, as you don't want to tear the meat.
5) Add a heaping spoonful of the quinoa and veg mix to each muffin tin.
6) fill each muffin cup with the egg mix.
7) bake for 18-22 min, depending on your oven's reliability.

Each breakfast bite is 75 calories, contains 3 g fat and 8 g protein.

Optional add-ons: Add a small dollop of chevre to each cup and top with a thin slice of plum tomato. finish with a couple diagonally sliced pieces of green onion. Now it's a gourmet dish!