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RESOURCES:
https://pubmed.ncbi.nlm.nih.gov/24912386/
https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1
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APPLE PROTEIN PANCAKES:
(WHAT YOU NEED)
1 egg*
1 scoop vanilla protein powder**
1 tbsp coconut flour
1 tbsp ground flax seed
1 tbsp arrowroot starch
1 tsp cinnamon
2 tbsp Greek yogurt***
2-4 tbsp milk (as needed to mix)
1 green apple, diced
Syrup (optional)
(WHAT TO DO)
1-In a medium bowl, whisk together all ingredients, except apple and syrup. Your mix should be fully combined but thick enough to hold to the whisk before dripping off.
2-Stir in about half of the diced apple, setting the rest aside for garnish.
3-In a well greased or nonstick pan, cook pancakes on medium-low heat till bubbles just start to form. Flip, then remove when the bottom side just lifts. Be careful not to overcook.
4-Serve with a drizzle of syrup and the other half of the diced apple. Enjoy!
NOTES
For a dairy-free, vegan option, try these substitutions:
*Egg – sub for a flax egg (1 tbsp ground flax + 3 tbsp water) or vegan egg alternative.
**Protein powder – any protein should work so long as it has a vanilla or slightly sweet flavor.
***Greek yogurt – sub for the same amount of vegan yogurt alternative or remove and add 1-2 extra tbsp of almond milk, as needed to mix.
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KALE CAESAR SALAD:
(WHAT YOU NEED)
(Salad)
6 cups fresh kale, chopped and washed
1 can chickpeas, rinsed and drained (about 2 cups)
1-2 tbsp olive oil
½ tsp salt
Cooking spray, as needed
(Dressing)
⅓ cup 0% plain Greek yogurt*
¼ cup parmesan cheese**
¼ cup lemon juice
½ tbsp dijon mustard
2 tsp capers, in brine
(WHAT TO DO)
1-Preheat oven to 400F and line a baking sheet with parchment paper.
2-Spread chickpeas evenly across the baking sheet, then coat in cooking spray and bake for 15-20 minutes. Remove from the oven, rearrange, then cook for another 5 to 10 minutes or until evenly crispy.
3-In a large bowl, massage together kale, olive oil, and salt until kale is just tender. This should take 2-3 minutes.
4-Blend together dressing ingredients until smooth.
5-Toss kale with dressing, roasted chickpeas, and garnish with additional parmesan cheese as desired.
NOTES
For a dairy-free, vegan option, try these substitutions:
*Greek yogurt – sub for same amount of vegan mayo or yogurt alternative.
**Parmesan cheese – sub for same amount of parmesan alternative.
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PROTEIN FLUFF:
(WHAT YOU NEED)
1-2 cups ice cubes
1 scoop vanilla protein powder*
2-4 tbsp plain or vanilla Greek yogurt
2-4 tbsp powdered peanut butter
1 tsp agar agar**
1-2 tbsp plain or vanilla almond milk, unsweetened
Stevia / sweetener (optional)
(WHAT TO DO)
1-Add ice to blender, pulsing until fully crushed.
2-Once ice is fully crushed, add in remaining ingredients – scraping down the sides to ensure no dry patches get stuck.
3-Pulse to start, adding almond milk if needed to mix then once blending smoothly – continue blending for 3-5 minutes until mixture has “fluffed” up 2-3x in size.
ENJOY!
NOTES
*Protein powder – I find pea and rice protein blends least bloating, but do what works for you!
**Agar Agar – xanthan or guar gum work best, this is just what I had in my pantry today
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