High Protein Pancakes

High protein pancakes 

4 eggs
2 cups of cottage cheese
2 cups of oats
2 bananas 

Blend all together until thick and pour like a normal pancake.

I use coconut oil to fry them in.

Taste so good and nothing bad for you.

You can also make a very simple sauce for them of frozen raspberries and blueberries. 
Use them frozen and simply put in pan and mash together and reduce them over heat. It makes a nice simple sauce for the top.

 Contributed by GB Member - Dave H.

'Hulk Yop'

I think with the name 'Hulk Yop' I am probably violating all sorts of trademarks but that was the magical nickname that tempted my kids into trying this green smoothie.

The inspiration and base of this smoothie is from Super Dave's Breakfast Energy Smoothie.

So here are the rough proportions - 

I first blend the spinach, banana and probably 1/2 c almond milk (I am sure you could substitute regular milk) - Blend really well!!!! No one likes little spinach leaves in their teeth.

Then add a scoop or two of protein powder and about 3 large spoonfuls of Greek yogurt

This time I also added some frozen peaches.  Strawberries work really well too.

Again puree that smoothie until it is, well - smooth!

Then enjoy!

I thought I would post picture evidence of my kids loving their  "Hulk Yop".  This has been a great discovery for me because my little guy generally will not touch any vegetables with a ten foot pole - and strangely enough the same seems to go for most fruits.  He has always been a meat and dairy sort of guy so finding a way to sneak even a small portion of veggies into his diet feels like a milestone achievement. lol

Choosing The Grain that is Right for You

Over this past year I have had to experiment with many new ingredients as I narrowed down some food sensitivities I have.  I am so glad that I took the time to go through this process  - not only do I feel better but I also feel as my eyes have been opened to a whole new side of food.  

I love the food I ate growing up.  Most of it was traditional recipes and natural ingredients; comfort food.  Shepard's pie, spaghetti and meat sauce, casseroles and meat and potato meals.  I still make meals like these but I feel as though I am learning where the gaps are nutritionally in some of these meals. A lot of it had to do with the grains I was using. White flour and white rice are ok but with such great alternatives that offer so much more in terms of health why not incorporate them!

I found this information at www.recipetips.com I have copied some of the information on the most common grains here but take the link over to their site to see a more comprehensive list.

Grains are composed primarily of carbohydrates, but the quantity varies according to the type of grain. Carbohydrates account for 65 to 90 percent of the calorie content of grain. Protein usually accounts for 7 to 15 percent of the calories and the fat content, contained wholly within the germ, makes up the remainder of the calories. Grains do not contain any saturated fat or cholesterol, which are linked to many health problems. Grains are a rich source of protein, but the type protein found in most grains lacks some of the essential amino acids that only can be obtained from animal sources. Whole grains are loaded with vitamins and minerals, especially in the bran and germ, but these components are often removed when some grain products are processed, such as when wheat is processed into the white flour that is favored in Western cultures. The bran is also loaded with soluble and insoluble fiber. Soluble fiber helps to lower the cholesterol level in the blood, and insoluble fiber is important for digestive health. Removal of these components from the grain is often attributed to the rise in many of the health problems associated with diets low in fiber. When grains and grain products (especially whole grains and whole-grain products) are combined with a balanced diet, they are one of the most important foods for providing proper nutrition.

Wheat

Among the nutrients present in whole wheat are high levels of protein, fiber, iron, B vitamins, thiamin, niacin, magnesium, phosphorus, and zinc. Studies have shown that the insoluble fiber in wheat bran may help fight colon cancer and at very least, it is beneficial for the digestion.

Wheat contains high levels of gluten, so it should not be consumed in any form by gluten intolerant individuals. Many products contain wheat (not just the obvious bakery products). Foods as varied as distilled vinegar to canned soups may contain wheat, so it is important for gluten intolerant individuals to read and understand the ingredients list of a wide range of food products to ensure that gluten is not entering their diets.

Nutritional Profile (based on ¼ cup dry grain) Note: Different varieties of wheat have different nutritional profiles. The level of protein is one of the most significant differences between varieties. The nutritional profile shown below is for hard red spring wheat. Calories = 158 Total Fat = 1 g Saturated Fat = 0.25 g Cholesterol = 0 mg Sodium = 1 mg Carbohydrate = 32.75 g Dietary Fiber = 5.75 g Protein = 7.5 g Contains Gluten

Spelt

Spelt is making a comeback in the United States not only because of its good flavor, but also because of its nutritional qualities. Spelt contains a higher level of protein (up to 25% more) than soft white wheat varieties, but it has a protein level that is the same or less than hard red wheat varieties.

Spelt is a rich source of B vitamins and fiber. Other nutrients found in spelt include iron, magnesium, niacin, thiamin, and phosphorus. It has been shown that the carbohydrates in spelt are useful in enhancing the immune system and in helping to clot the blood. Since spelt is a species of wheat, it contains gluten; therefore, it should not be consumed by gluten intolerant individuals.

Nutritional Profile (based on ¼ cup dry grain) Calories = 140 Total Fat = 1 g Saturated Fat = 0.25 g Cholesterol = 0 mg Sodium = 0 mg Carbohydrate = 31 g Dietary Fiber = 3 g Protein = 6 g Contains Gluten

Rice

White rice varieties basically begin as brown rice but are stripped of the husk, bran, and germ during processing (polished grains). The removal of these components from the rice grains allow the rice to cook at a faster rate than whole-grain rice. This advantage makes white rice more popular than brown rice, but since the bran and germ are removed, it is also the least nutritious. White rice is often enriched with nutrients, such as iron, niacin, thiamin, and riboflavin (especially in Western nations), to help restore some of the lost nutritional value. Flour milled from rice contains no gluten, so it is an excellent choice for people who are gluten intolerant.

Nutritional Profile (based on ¼ cup dry grain) Note: The nutritional profile shown below is for long-grain brown rice. Calories = 171 Total Fat = 1.25 g Saturated Fat = 0.25 g Cholesterol = 0 mg Sodium = 3.25 mg Carbohydrate = 35.75 g Dietary Fiber = 1.5 g Protein = 3.75 g Gluten Free

Wild Rice

Wild rice is one of the most nutritious grain-like foods. It is very low in fat and very high in fiber. In addition, it has nearly twice the protein of true rice varieties, and it is loaded with B vitamins, folate, niacin, thiamin, iron, phosphorus, zinc, and magnesium.

Nutritional Profile (based on ¼ cup dry grain) Calories = 143 Total Fat = 0.5 g Saturated Fat = 0 g Cholesterol = 0 mg Sodium = 2.75 mg Carbohydrate = 30 g Dietary Fiber = 2.5 g Protein = 6 g Gluten Free

Oats

Oats are one of the most nutritious of all grains and are considered a good source of the soluble fiber betaglucan, which helps to decrease cholesterol levels in the blood. Other important nutrients found in oats are B vitamins, vitamin E, copper, iron, zinc, magnesium, phosphorous, calcium, and thiamin, all of which are important for maintaining a healthy body.

Oats may contain gluten, the substance in some grains that gives dough (made from the grain) its elasticity and helps bread to rise properly. Although there is some debate as to whether oats actually contain gluten, people who must follow a gluten-free lifestyle should consult medical professionals before consuming oats and products made from oats.

Nutritional Profile (based on ¼ cup dry grain) Calories = 152 Total Fat = 2.75 g Saturated Fat = 0.5 g Cholesterol = 0 mg Sodium = 0.75 mg Carbohydrate = 25.75 g Dietary Fiber = 4.25 g Protein = 6.5 g May Contain Gluten

Buckwheat

Buckwheat is a rich source of the amino acid lysine. It contains high levels of protein, calcium, magnesium, phosphorous, B vitamins, and iron.

Because of its name, many people assume that buckwheat is a type of wheat; therefore, it must contain gluten, but this isn't true. Buckwheat, in fact, isn't even remotely related to wheat. It is actually an herb plant related to rhubarb and sorrel, bearing seeds that are used as a grain. It is gluten free; therefore, buckwheat is an excellent wheat substitute for people who are allergic to gluten.

Nutritional Profile (based on ¼ cup dry grain) Calories = 146 Total Fat = 1.5 g Saturated Fat = 0.25 g Cholesterol = 0 mg Sodium = 0.5 mg Carbohydrate = 30.5 g Dietary Fiber = 4.25 g Protein = 5.75 g Gluten Free

Energy Drink for Afternoon

5 pieces celery , 2 carrots, 2 apples, 2 large beets, 2 lemons

I usually blend all and put half into blender with spinach. and save the other half for after my jits classes at night.

I really like this combo because of the beets and what they do for cardiovascular health,

Never really liked beets but have eaten more the last 6 months than in my life.

hope someone else enjoys

DAVE

"Perfect Morning Energy"

Just whip this recipe up in your blender for an easy and nutritious breakfast

2 cups Blueberries

1 Banana

1/2 Blender full of Spinach

1 scoop Vegan Vanilla Protein Powder (or your favorite vanilla protein powder)

1/2 cup orange concentrate

Approx 4 cups Water

Blend until smooth and everything is thoroughly mixed

Favourite Pancakes Ever! (Wheat and Milk Free)

Be aware these are wheat free but not gluten free.

Makes around 6 large pancakes

1 egg

1 cup spelt flour

3/4 cup coconut milk (vanilla flavor)

1tbs brown sugar

2 tbs olive oil

3 tsp baking powder

1/4 tsp salt

Mix dry and wet ingredients separately and then mix together until just combined. At this point I added cranberries. You can add just about any fruit you would like (although if you are not using fresh fruit make sure to strain off any juice)

These pancakes are light and fluffy and especially with fresh fruit are packed with flavour.

Enjoy!