Affichage des articles dont le libellé est Nutrition. Afficher tous les articles
Affichage des articles dont le libellé est Nutrition. Afficher tous les articles

jeudi 18 septembre 2014

5 HEALTHY SUMMER SNACK RECIPES

Summertime is all about getting together with your friends, soaking up some sun, and devouring delicious food. However, barbecues, parties, and picnics don't always have a healthy spread for those of us keeping an eye on our macros.
Don't get me wrong: I have a serious weakness for steak and potato salad, but sometimes it's nice to add a little healthy variation to traditional summer snacks. My favorite way is to pair fresh fruits and vegetables with protein ... and add a skewer!
These five recipes are quick and easy because my adventures and social life are a high priority. That's what summer is all about, after all. Most of them only have about four ingredients and take about five minutes to prepare. But trust me, they look and taste like restaurant-quality appetizers!
So the next time you're headed to a party, bring some of these simple, fresh skewers and snacks to share. Better yet, feel free to be selfish and hide them all in your fridge!

1
Caprese Salad


This Italian specialty is probably one of the most delicious combinations of flavors ever created. Layer fresh tomato, mozzarella, and basil, and you have a beautiful dish that is impossible not to like!
Ingredients
Directions
  1. Cut the mozzarella and tomatoes in quarter-inch slices.
  2. Layer them on a plate with the basil leaves.
  3. Optional: Drizzle balsamic vinegar or try a little sea salt and olive oil combination.
Nutrition Facts
Serving Size: Recipe makes 8
Amount per serving
Calories 74
Total Fat5g
Total Carbs1g
Protein5g
Caprese Salad PDF (26.5 KB)


2
Red Pear and Prosciutto Skewers


Putting together sweet pears with salty prosciutto is a seriously tasty treat. The combination of textures just makes it even better. Bring this dish to a get-together and I bet you won't even get to eat one.
Ingredients
  • 2 red pears
  • Package of prosciutto
  • Walden Farms balsamic vinegar
  • 4 skewers
Directions
  1. Chop the pears into triangular wedges.
  2. Roll slices of prosciutto and then cut into halves.
  3. Alternate pears and prosciutto on the skewers.
  4. Plate and drizzle with balsamic vinegar.
Nutrition Facts
Serving Size: Recipe Makes 4
Amount per serving
Calories 118
Total Fat6g
Total Carbs12g
Protein8g
Red Pear and Prosciutto Skewers PDF (26.4 KB)


3
Turkey Avocado Skewers


If you're watching your carb intake, these skewers are a great choice. The healthy fats from the avocado and the lean protein from the turkey are a perfect way to meet your nutritional goals without any extra or empty calories.
Ingredients
Directions
  1. Peel and chop avocados into triangular wedges.
  2. Roll turkey slices and cut into halves.
  3. Alternate avocado and turkey pieces on the skewers.
  4. Plate and drizzle with raspberry vinaigrette.
Nutrition Facts
Serving Size: Recipe makes 8
Amount per serving
Calories 104
Total Fat7g
Total Carbs4g
Protein6g
Turkey Avocado Skewers PDF (26.5 KB)


4
Cucumber Crab Wraps


The tuna and crackers snack is good, sure, but sometimes you need to add a little "fancy" to your nutrition. Instead of crackers, use fresh cucumber, and eat crab instead of tuna. It's a wonderfully refreshing low-cal play on an old favorite.
Ingredients
Directions
  1. Peel cucumber and cut lengthwise into thin strips.
  2. Combine mayo, relish, and scallions in a bowl and stir.
  3. Place mayo mixture and crab pieces on a strip of cucumber, roll the cucumber, and fasten with a toothpick.
Nutrition Facts
Serving Size: Recipe makes 6
Amount per serving
Calories 22
Total Fat1g
Total Carbs3g
Protein1g
Cucumber Crab Wraps PDF (26.5 KB)


5
Teriyaki Tangelo Chicken Skewers


These excellent skewers are made with an Asian twist. The tangelos and teriyaki go perfectly with protein-packed chicken. It's a yummy, healthy, fun dish that's secretly easy but looks gourmet.
Ingredients
  • 2 tangelos
  • Organic oven-roasted chicken breast, sliced
  • 2 tbsp fat-free teriyaki sauce
  • 8 skewers
Directions
  1. Peel and divide tangelos into triangular wedges.
  2. Roll the chicken slices and then cut into halves.
  3. Alternate tangelos and chicken slices on the skewers.
  4. Plate and drizzle with teriyaki sauce.
Nutrition Facts
Serving Size: Recipe makes 8
Amount per serving
Calories 45
Total Fat1g
Total Carbs4g
Protein5g

Teriyaki Tangelo Chicken Skewers PDF (26.6 KB)

APPLE PIE PROTEIN CUPCAKES!


It may be summer, but the warming flavors of apple pie never go out of season. T
hat sweet, nutty scent of a lattice-enclosed pastry filled with apples coated in a cinnamon sugar glaze—delicious! But taste and health don't always go hand-in-hand. Luckily, my apple pie protein cupcakes are the exception. They're moist, delicious, and pack a protein punch!
These cupcakes lack the fattening ingredients you'd find in traditional baked goods such as butter, table sugar, and refined flour. Instead, these sweet treats contain healthier alternatives that don't compromise the flavor and texture we all know and love.
What's my secret ingredient, you ask? Coconut!

GO COCO CRAZY

Who knew you could do so much with the humble coconut tree? It has been used to produce a range of healthy baking ingredients including coconut oil and coconut sugar, both of which are featured in this recipe.
Coconut sugar is a sweetener made from the sap of coconut palm tree blossoms. It has a delicious rich caramel flavor and contains micronutrients like zinc, calcium, andmagnesium. It also has a low glycemic index, which helps reduce large fluctuations in blood sugar and the resulting release of insulin.

Coconut oil has been hailed as a superfood due to its ability to improve brain function, increase immunity, and fight disease. It is a great source of fast-releasing energy and it fills you up longer. Plus, coconut oil tastes absolutely delicious. Trust me, I can eat it straight out of the jar!

APPLE PIE PROTEIN CUPCAKES

These cupcakes each boast 16 grams of high-quality protein and are made using Optimum Nutrition's Gold Standard whey and casein. They make a perfect post-workout treat, quick breakfast option, or an easy on-the-go snack.
So get out that mixing bowl, put on your apron, and get cooking. With these treats, you can have your cupcakes and eat them, too!
Ingredients (For Muffins)
Directions (For Muffins)
  1. Preheat your oven to 350 F (180 C).
  2. Add all ingredients into a mixing bowl and, using a spoon, combine into a smooth cake batter.
  3. Equally divide the mixture between 10 muffin cases and bake for 15-20 minutes until cooked through. Simple and delicious!
Ingredients (For Frosting)
Directions
  1. In a small mixing bowl, combine the casein and the yogurt.
  2. Slowly add in the milk until you reach your desired frosting consistency.
  3. Once the cupcakes have completely cooled (be patient!), you can pop the frosting on with a spoon. If you're feeling fancy, you can use a piping bag and nozzle!
TIP
Go wild with your toppings—this is where you can get creative! I added chia seeds and chopped almonds for an extra crunch. You could use dark chocolate chips, coconut flakes, or even fresh fruit. Get creative and add your own twist!
NUTRITION FACTS
Serving Size: 1 muffin (with frosting)
Recipe Yields: 10 muffins
Amount per serving
Calories 298
Total Fat18.4g
Total Carbs21.1g
Protein16.4g

5 DAIRY PROTEINS YOU'VE NEVER TRIED



Dairy has long been held in high esteem among bodybuilders in pursuit of a cover-worthy physique. After all, milk, yogurt, cottage cheese, mozzarella, and other commonly consumed dairy items have the necessary amino acids to repair worn muscles, even if you're on a college student's budget.
But delve a little deeper into the dairy aisle of larger supermarkets—past the jugs of pasteurized milk and flavored yogurts—and you'll come across types of dairy that you probably aren't eating, but should try. So consider expanding your culinary horizons with these five oft-overlooked dairy foods that should be high on any fitness fan's grocery list.

1
 HALLOUMI

Need to satisfy your salty jones? This cheese hailing from Cyprus is made with sheep and goat milk and contains roughly a 1-to-1 protein-to-fat ratio. Each ounce of halloumi delivers an impressive 6 grams of muscle-friendly protein.
What's truly great about this dairy import, however, is that it doesn't melt when heated, so you can toss slabs on the grill or in a frying pan like you would a piece of steak. Try heating thick slices of halloumi for about two minutes per side and then seasoning with lemon juice and olive oil. Or skewer chunks of halloumi for a riff on kabobs.
Halloumi can be salty on its own, so go easy on any other salted items during the meal.
Halloumi
HALLOUMI

2
 KEFIR

Kefir
If you're already comfortable with yogurt, it's time to give kefir a try. Tangy kefir is made by fermenting milk with a symbiotic colony of bacteria and yeast called "grains." In fact, compared to mass-produced supermarket yogurt, kefir reigns supreme when it comes to bacterial firepower, with about three times more probiotics. Kefir acts like a food-grade fertilizer by dumping billions of bacteria into your digestive tract. Beyond their role in promoting improved digestive and immune health, probiotics are now gaining praise for helping improve body composition.
Like yogurt, kefir also helps you load up on bone-building calcium and muscle-sculpting protein. What's more, since kefir's live cultures break down a chunk of the lactose present in the cow's milk it's made from, many people with lactose intolerance can consume it without tummy woes.
Kefir can be found in tubs with a consistency similar to regular yogurt, or in a thinner beverage form such as the brand Lifeway. Regardless, look for plain versions of kefir to side-step an onslaught of added gut-busting sugars.

3
 LABNEH

Here's more proof that Middle Eastern food is worth eating more often. Labneh is produced by draining full-fat yogurt for several hours, where it thickens and gets deliciously tangy. As with Greek yogurt, this cultured delight is plush with high-quality protein to keep your muscles happy.
Jazzed up with some fresh herbs, lemon zest, and olive oil, labneh makes for a near-perfect dip. Or give peanut butter a break and spread labneh on your morning toast. Look for labneh at Middle Eastern markets, or let Google guide you toward recipes for easy-to-prepare homemade versions.
Labneh
LABNEH

4
 GOAT MILK


Thankfully, tangy goat milk is finally getting a chance to show its horns. When Spanish researchers compared the nutritionals of cow and goat milk from animals raised under very similar conditions, they found the latter contained more heart-healthy omega-3 fats, the bone-building trio of calcium, phosphorus and magnesium, and conjugated linoleic acid (CLA). The unsaturated fat CLA may play a role in promoting a better buff-to-blubber ratio.
What's more, goat milk is less likely to tousle the tummy than its moo counterpart since it has smaller fat globules that don't clump together, as well as very low levels of the allergenic casein protein, alpha-S1. To date, goats are not permitted to be injected with sketchy synthetic bovine growth hormones commonly used in large-scale cow milk production. Really, anywhere cow's milk goes—such as protein shakes, pancakes, or a bowl of cereal—so too can the goat version.

5
 QUARK

Made by warming sour milk until it coagulates and then straining it, quark is a soft, creamy cheese. It's often compared to cottage cheese, but quark has a smoother, more homogenous consistency. Originally hailing from Europe, a mere half-cup of this mild-tasting dairy can contains upward of 12 grams of protein, making it useful for helping to pack on quality lean-body mass.
Quark
QUARK
Low-fat quark has an advantage over cottage cheese in that it often doesn't contain any added salt. Many bodybuilders, in fact, lament the high salt levels present in cottage cheese. Use quark in recipes calling for yogurt, sour cream or mayonnaise. It's especially tasty when mixed with mashed potatoes. You can also stir it with fresh fruit for a muscle-making snack or dessert.

20 BEST PROTEIN PANCAKE RECIPES

Welcome one, welcome all. Your search for the healthy breakfast solution is over, and it's comprised of three words: Healthy protein pancakes. OK, we know what you're thinking.Healthy pancakes? The two words rarely get along in the same sentence—let alone in the same recipe.
Thankfully, times have changed. Gone are the days when the almighty pancake was simply a vessel for delivering the carbohydrates found in seven slices of bread. Now, a generous waterfall of (sugar-free) pancake syrup cascading down a full stack of protein-infused pancakes means satisfying flavor and muscle-building power.
Featuring 20 of our most delicious protein pancakes, these healthy breakfast recipes are sure to appeal to a variety of taste preferences. Blueberry pancakes, pumpkin pancakes, chocolate peanut butter pancakes, or just the simple basics—you'll find it all here and burst into a happy dance after one bite.
PDF

1
 BASIC PROTEIN PANCAKES


INGREDIENTS

  • DIRECTIONS

  1. Place raw, uncooked oatmeal in a blender or food processor and blend until it becomes fine flour.
  2. Add eggs, banana, protein powder, and baking powder and pulse blend until smooth.
  3. Toss blueberries into the batter and mix using a spatula or spoon.
  4. Place a skillet on medium-high heat and measure out about 1/8 cup or 2 tbsp of batter per pancake.
  5. Cover the pancakes while they cook to help the inside cook faster. Cook them for about 45 seconds to 1 minute on the first side, and then about 30-45 seconds on the other side.
NUTRITION FACTS
Amount per serving
Calories 544
Total Fat11g
Total Carbs64g
Protein47g

2
 TWO-INGREDIENT PANCAKES


INGREDIENTS
HEALTHY SUGGESTIONS
 
DIRECTIONS
  1. Mash the banana and crack the eggs in it, stirring until the mixture becomes somewhat homogenized.
  2. Heat a greased griddle or frying pan on medium heat and pour about a 2.5-inch wide puddle of batter.
  3. Delicately flip the pancake after about 25 seconds or when it browns. The recipe makes 3-4 small pancakes.
NUTRITION FACTS
Serving Size: 3-4 pancakes
Amount per serving
Calories 215
Total Fat5g
Total Carbs30g
Protein18g



PDF 

3
 FITMENCOOK LEAN PRO8, BANANA, BLUEBERRY,
AND OATMEAL PANCAKES


INGREDIENTS
HEALTHY SUGGESTIONS

DIRECTIONS
  1. Place raw, uncooked oatmeal in a blender or food processor and blend until it becomes fine flour.
  2. Add eggs, banana, protein powder, and baking powder and pulse blend until smooth.
  3. Toss blueberries into the batter and mix using a spatula or spoon.
  4. Place a skillet on medium-high heat and measure out about 1/8 cup or 2 tbsp of batter per pancake.
  5. Cover the pancakes while they cook to help the inside cook faster. Cook them for about 45 seconds to 1 minute on the first side, and then about 30-45 seconds on the other side.
NUTRITION FACTS
Amount per serving
Calories 544
Total Fat11g
Total Carbs64g
Protein47g



PDF 

4
 ALMOND BUTTER PROTEIN PANCAKES


INGREDIENTS
HEALTHY SUGGESTIONS
DIRECTIONS
  1. Mix ingredients in a bowl. If needed, add a bit more water.
  2. Cook over medium heat.
  3. Plate and spread 1 tbsp almond butter on top of the pancakes.
  4. Sprinkle with 1 packet Splenda and drizzle with maple syrup.
  5. If desired, add a few strawberries and bananas for deliciousness!
NUTRITION FACTS
Amount per serving
Calories 145
Total Fat1.3g
Total Carbs3.6g
Protein34.8g



PDF 

5
 PROTEIN POW PROTEIN PANCAKES


INGREDIENTS
HEALTHY SUGGESTIONS
DIRECTIONS
  1. Blend all ingredients together.
  2. Spray a nonstick pan with coconut flour, PAM, or low-calorie spray.
  3. Turn your heat to medium/high.
  4. Once the pan is sizzling hot, pour your batter on it. Then turn the heat back to medium/low to make sure the pancakes cook through without burning.
  5. Flip once bubbles start to appear on the pancake's surface, flip again, and then boom: ready!
NUTRITION FACTS
Amount per serving
Calories 564
Total Fat21g
Total Carbs39g
Protein57g



PDF 

6
 BANANA PANCAKES


INGREDIENTS
HEALTHY SUGGESTIONS
DIRECTIONS
  1. Preheat your pan to 300 degrees.
  2. In a bowl mix eggs, 1/4 cup coconut flakes, 1/2 of a mashed up banana, and 1/2 drop liquid Stevia.
  3. Melt coconut oil in microwave and add to mix.
  4. Stir in flax meal and protein to a desired creamy consistency. Add cinnamon.
  5. Pour on pan and cook a few minutes on each side.
  6. Once all pancakes are made, slice up the remaining 1/2 banana and top the pancakes with zero-calorie maple syrup.
NUTRITION FACTS
Per serving, makes 8 pancakes
Amount per serving
Calories 127
Total Fat6.5g
Total Carbs5.5g
Protein11.7g



PDF 

7
 BERRIES AND CREME PROTEIN PANCAKES
INGREDIENTS
HEALTHY SUGGESTIONS

DIRECTIONS
  1. Mix all ingredients together in a bowl.
  2. Spray a medium-sized skillet with nonstick spray, then place on medium heat.
  3. Pour in batter. Once you see tiny bubbles appear on the top of the pancake, flip.
  4. When each side is golden brown, the pancake is ready to be served. Enjoy!
NUTRITION FACTS
Amount per serving
Calories 280
Total Fat3g
Total Carbs27g
Protein37g



PDF 

8
 BLUEBERRY PANCAKES


INGREDIENTS
HEALTHY SUGGESTIONS
DIRECTIONS
  1. Put egg whites, oats, baking powder, almond milk, salt, and Stevia in the blender.
  2. Blend for 30 seconds on med-high speed.
  3. Spray a pan with non-stick cooking spray, pour batter on pan, and add half the blueberries.
  4. Cook like a regular pancake.
  5. For topping, add applesauce and cinnamon.
NUTRITION FACTS
Per serving, makes 2 pancakes
Amount per serving
Calories 334
Total Fat4g
Total Carbs48g
Protein30g



PDF 

9
 CHOCOLATE PEANUT BUTTER PANCAKES


INGREDIENTS
HEALTHY SUGGESTIONS

DIRECTIONS
  1. Mix all ingredients in a bowl until they form a thick batter.
  2. Pour batter onto a greased skillet and cook like a pancake.
  3. Top with all-natural peanut butter or sugar-free maple syrup.
NUTRITION FACTS
Amount per serving
Calories 342
Total Fat17g
Total Carbs25g
Protein47g



PDF 

10
 CINNAMON SWIRL PUMPKIN PIE PROTEIN
PANCAKES


INGREDIENTS
HEALTHY SUGGESTIONS

DIRECTIONS
  1. Mix all ingredients together in a bowl.
  2. Spray a medium-sized skillet with nonstick spray, then place on medium heat.
  3. Pour in batter. Once you see tiny bubbles appear on the top of the pancake, flip.
  4. When each side is golden brown, the pancake is ready to be served. Enjoy!
  5. Feel free to top with sugar-free syrup. Walden Farms Calorie-Free Pancake Syrup is my favorite. (I'm convinced it was created solely to curb my sweet tooth.)
NOTE
Looking for more sweet? Add fruit of your choice! A few banana slices make a good addition, or top it with 1 tbsp of almond butter. Plain or decked out—this pancake is delicious!
NUTRITION FACTS
Amount per serving
Calories 369
Total Fat4g
Total Carbs40g
Protein43g



PDF 

11
 COMBAT PANCAKES


INGREDIENTS
HEALTHY SUGGESTIONS
DIRECTIONS
  1. Mix together all ingredients until you achieve a pancake-like consistency.
  2. Preheat a pan over medium heat, then spray pan with non-stick spray.
  3. Place mix into pan and cook both sides until mix is fully cooked through. Test with a toothpick.
NUTRITION FACTS
Per serving, makes 2 pancakes
Amount per serving
Calories 238
Total Fat4g
Total Carbs19g
Protein32g



PDF 

12
 LEMON BLUEBERRY PANCAKES


INGREDIENTS
HEALTHY SUGGESTIONS

DIRECTIONS
  1. In a large bowl, combine all ingredients. Mix together and whisk until smooth.
  2. Cook batches in pre-sprayed skillet on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown.
  3. Serve with sugar-free syrup.
NUTRITION FACTS
Amount per serving
Calories 510
Total Fat16g
Total Carbs26g
Protein50g



PDF 

13
 KEFIR PANCAKES


INGREDIENTS
HEALTHY SUGGESTIONS

DIRECTIONS
  1. In a large bowl, mix flour, oat flour, baking soda and salt. In another bowl, combine together the kefir, milk, vanilla extract and eggs; beat until well-blended. Next, add the dry mixture to the wet mixture until a moist batter has formed.
  2. Pre-heat a skillet on medium heat and spray with non-stick cooking spray. Drop the batter onto the skillet by large tablespoon and cook for 1-2 minutes before flipping and cooking for another minute or two on the second side. Continue until all pancakes are completed.
  3. Place the natural peanut butter in the microwave for 20-30 seconds to soften and then drizzle over pancakes; top pancakes with the fresh berries.
NUTRITION FACTS
Per serving, makes 2-3 pancakes
Amount per serving
Calories 584
Total Fat15g
Total Carbs81g
Protein28g



PDF 

14
 MONSTER MILK BREAKFAST CAKE


INGREDIENTS
HEALTHY SUGGESTIONS
DIRECTIONS
  1. Mix all ingredients together in a bowl.
  2. Cook in a microwave for 1-2 minutes or until all the liquid is absorbed by the oats.
  3. Top with all-natural peanut or almond butter, or sugar-free maple syrup.
NUTRITION FACTS
Amount per serving
Calories 295
Total Fat15g
Total Carbs32g
Protein31g



PDF 

15
 OATMEAL PANCAKES


INGREDIENTS
HEALTHY SUGGESTIONS

DIRECTIONS
  1. Place all ingredients in a blender and blend for 30 seconds.
  2. Then pour onto a hot grill and cook like a normal pancake.
  3. An optional addition is to add some frozen fruit after the batter is blended.
NUTRITION FACTS
Serving Size: 1 serving
Amount per serving
Calories 465
Total Fat8g
Total Carbs57g
Protein45g



PDF 

16
 PUMPKIN SPICE PANCAKES BY JAMIE EASON


INGREDIENTS
HEALTHY SUGGESTIONS

DIRECTIONS
  1. Preheat griddle to medium heat.
  2. Mix oat flour, Splenda, baking powder, salt, cinnamon, allspice and nutmeg in a bowl.
  3. Whisk egg whites and pumpkin. Mix in Almond Breeze.
  4. Add wet ingredients to dry ingredients and mix together.
  5. Spray griddle with non-stick butter spray.
  6. Scoop batter with a 1/4 cup measuring cup onto griddle. Cook 3-5 minutes on a side.
NOTE
To make these protein pancakes, use only 1 1/4 cup of oat flour and add 2 scoops of your favorite vanilla protein.
NUTRITION FACTS
Per serving, makes 10 pancakes
Amount per serving
Calories 64
Total Fat1g
Total Carbs10g
Protein4g



PDF 

17
 PUMPKIN PROTEIN PANCAKES


INGREDIENTS
HEALTHY SUGGESTIONS

DIRECTIONS
  1. Mix canned pumpkin, liquid egg whites, and MET-Rx protein powder together with a spatula. (Mix by hand for a slightly lumpy batter or, if you prefer, use a blender to achieve a smoother consistency.)
  2. Stir in the baking powder.
  3. Continue to stir as you add in the pumpkin spice. Add as little or as much as you like—even add a little natural sweetener such as Stevia or honey if you want.
  4. Slowly add water. Start with 1/4 cup and add from there. Just be sure to keep the batter thick! 6. Pause for a second and taste test this awesomeness. Get excited to cook it!
  5. Turn your stove on medium heat. Pour in the batter (it should be thick) and let cook for about 3 minutes.
  6. Flip your perfectly pleasant protein pancake, and lower the heat a little bit. Cook until desired fluffiness, and let cool. Top with Walden Farm's Calorie Free Pancake Syrup, or your favorite toppings of choice!
NUTRITION FACTS
Amount per serving
Calories 136
Total Fat2g
Total Carbs10g
Protein23g



PDF 

18
 RED VELVET MUSCLE MILK PANCAKES


INGREDIENTS
HEALTHY SUGGESTIONS

DIRECTIONS
  1. Heat greased skillet on medium heat.
  2. Combine all ingredients until batter is smooth.
  3. Pour into heated skillet.
  4. Once bubbles form and one side is golden brown underneath, flip pancake.
  5. Cook on other side until golden brown.
  6. Serve with butter or cream cheese whipped withagave nectar.
NUTRITION FACTS
Amount per serving
Calories 326
Total Fat3.7g
Total Carbs48g
Protein24g



PDF 

19
 VANILLA CARAMEL PROTEIN CREPE


INGREDIENTS
HEALTHY SUGGESTIONS

DIRECTIONS
  1. In a blender, combine egg whites, almond milk, oats, protein powder, salt and coconut oil. Process until smooth, cover and refrigerate for 1 hour.
  2. Heat skillet over medium heat and spray with pam. Pout 1/4 cup of crepe batter into skillet, tilting to completely coat the surface. Cook for 2-5 minutes, turning once, until golden. Repeat with remaining batter.
  3. Top the crepe with 1 tablespoon of Nutella and 1/2 banana sliced and roll.
NUTRITION FACTS
Amount per serving
Calories 510
Total Fat16g
Total Carbs26g
Protein50g



PDF 

20
 SPROUTED BUCKWHEAT PUMPKIN PANCAKES


INGREDIENTS
HEALTHY SUGGESTIONS

DIRECTIONS
  1. Combine the first five ingredients. Then, add the egg whites and almond milk. You can also make these your own by adding favorites like blueberries, chocolate chips, crushed walnuts, canned pumpkin, and mashed bananas to the mixture.
  2. Cook on a griddle greased with a bit of coconut oil.
  3. Top with optional garnish such as almond butter, jelly, coconut butter, coconut oil, or pure maple syrup. Enjoy!
NUTRITION FACTS
Per pancake
Amount per serving
Calories 89
Total Fat1g
Total Carbs17g
Protein5g

 
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