Two Ingredient Pancake

I am prepping for my first fitness competition. Lately, my food has been the same ol same old. Therefore, I had the urge to think out of the box and create something that uses few unnatural ingredients while maintaining some normalcy in my life.

Ingredients:
5 egg whites
1/2 cup quick oats

Directions: 

Blend all the ingredients together in a food processor or blender. While that's blending, spray the skillet with Pam spray. Heat the skillet on medium-high for few minutes. Then turn down the the heat to low-medium heat. Pour the batter and flip over when bubbles start to form.  

Serving: 1

20 grams of protein

Carb: 27g

Fat: 3g

Fiber: 4g

Sugar 1g

Single Protein Cinnamon Roll

This is my Saturday morning favorite. It pretty simple to make and wonderfully paired with Harney & Sons Hot Cinnamon Tea.

Ingredients:

• 1/2 cup oats
• 1 teaspoon of cinnamon
• 1 scoop of protein powder (unflavored)
• 1/4 cup and 1 tablespoon unsweetened apple sauce
• 1/4 cup almond milk
• 2 tablespoon Ideal Sugar
• pinch of salt

Direction: Preheat the oven to 375. Combined all the ingredients in a small bowl and stir thoroughly. Now spray the small pan or muffin pan with Pam Spray. Pour the ingredients in the pan and bake for 20-25 minutes.

Icing Ingredients:

• 2 tablespoons FAGE Greek Yogurt
• 1 teaspoon fat free cream cheese (Greek version is excellent)
• 1 tablespoon Ideal Sugar

Serving Size: 1

Nutritional Facts:

Calories: 310

Fat: 4g

Protein: 30g

Carbs: 33g

Fiber: 9g

Sweet Potato Pancakes

I typical make Sunday a prep day. We usually cook, in the bulk, chicken, sweet potatoes, rice, hard-boiled eggs, and protein bars for the week. It keeps us on track and prevents us from taking the easy route of going out to eat. I measure out all my food according to my fitness goals. I am usually left with odds and ends amounts of sweet potatoes. Instead of tossing it, I keep the mushed up sweet potato and use it towards breakfast pancakes.

Ingredients:

• 4 egg whites

• 1/2 cup uncooked oatmeal

• 3 teaspoon Fat Free Pancake mix

• 1 cup almond milk or milk of choice

• 1/2 teaspoon cinnamon

• 1/2 teaspoon nutmeg

• 2 teaspoon maple extracts

Directions: Place all the ingredients in a blender or food processor. Spray the skillet with Pam Spray. Preheat the skillet over medium heat and pour the pancake mixture into the pan and cook until edges are dry. Turn the pancake over until golden brown.

Serves 4-6

Calories: 125

Fat .6

Protein: 7

Carbs: 23

Fat: 5

Clean Eating French Toast

This is a simple recipe that does not require many ingredients and more importantly time.

Ingredients:

• 4 egg whites
• 2 slices of whole wheat bread (Sara Lee 45 Calorie Bread)
• 2 tablespoon almond milk
• dash of cinnamon

Directions: Break the egg whites and add the almond milk into the bowl; beat lightly with a fork. Over medium,  heat the large skillet coated with Pam Spray. 

One at a time, place the bread in the bowl soaking up the egg mixture. Then carefully flip it over to the other side. Continue to do this with the other piece of bread. 

Now place both slices in a large skillet, and pour any remaining egg mixture on top of the bread. Keep flipping the bread over until golden brown. Serve with dashes of cinnamon and syrup.

Serves: 1

Protein: 17

Fat: 2

Sugar: 2

Calories: 210

Banana Flax Protein Pancake

This is a low carb recipe I use when I'm in my cutting phase.

Ingredients:

• Scoop of protein powder (plain or vanilla)
• 1/2 ripe banana 
• 1 tablespoon of flax
• dash of cinnamon
• 2 tablespoon ideal sugar
• 1 egg white
• 2 tablespoon of almond milk

Mix all the ingredients together. Next, spray the skillet with Pam and heat the the skillet up to low-medium heat. Pour the mixture in the skillet and wait until the pancake bubbles. Now flip the pancake over and enjoy!

Serves: 1

Egg Wrap

Ingredients:

Pam Spray

5 eggs whites

1/4 small avacado

small romano tomato

1 cup spinach

small skillet

Directions:

Spray the pan, thoroughly, with Pam Spray. On medium heat, Crack all 5 eggs in the skillet. When egg the becomes firm (like a pancake) flip over until it is cooked to your liking.

Spread 1/4 of avocado to the egg wrap and fill the rest with veggies and spinach. 

Super-foods: 

Super easy... Super healthy.

Muscle-Making Crepes

INGREDIENTS

• 2 cup of non-fat milk
• 1/2 cup whole wheat flour
• 4 egg whites
• 2 whole eggs
• 2 tablespoon applesauce
• 1/2 teaspoon of vanilla

DIRECTIONS: 

Blend all the ingredients together with an electric beater. Next, spray the skillet pan, each time, with Pam Spray. Pour the mixture and turn over with the middle starts to bubble. (medium heat)

Filling: Stuff with fresh berries or a cream filling.

Cream Cheese Filling

• 1 cup of nonfat greek yogurt
• 2 tablespoons of Greek Cream Cheese or nonfat cream cheese
• 1 tablespoon of vanilla
• 2 tablespoon almond milk
• 2 tablespoons Ideal Sugar

Blend all the ingredients together . Next spread the cream cheese filling in the crepe along with fresh cut strawberries and blueberries.

Dirty Pancakes

Ingredients:

• 1 cup of spelt (all purpose or Bob's gluten-free is what I use)
• 1 Tsp baking powder
• 2 Tablespoon of dark cocoa powder
• 2 Tablespoon of regular cocoa powder
• 4 tablespoons of vanilla
• 6 Tablespoons of Ideal sugar (or whatever sugar substitute) 
• 2 pinches of salt
• 1/2 cup of unsweetened applesauce
• 1 cup of unsweetened vanilla almond milk (milk of choice)

Mix all the ingredients together, and go for it!  

I use Hungry Jack's butter flavored sugar-free syrup. 

*Add few scoops of protein for a muscle making action. Just know the pancake will not be as moist.