Vanilla Strawberry Protein Pancakes

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Lazy Sundays are the best time for protein pancakes! What we have here are some Strawberry Vanilla Protein Pancakes. Confession time: this adorable pancake breakfast set up is all a sham. It was not breakfast for two, it was all mine! Muhaha. I split it into two plates 1. for style points 2. a stack of six pancakes gets a little unstable. BUT the macros for the recipe are so good that you can eat these two portions no problem-o.

REGULAR HUMAN PORTION: 225 CAL / 2 g FAT / 15.8 g CARB / 34.5 g PRO
ROBYN SIZED PORTION: 450 CAL / 4 g FAT / 31.6 g CARB / 69 g PRO

Pancake Ingredients:

  • 1 scoop About Time Whey Protein (I used birthday cake flavored)
  • 2 T Coconut Flour
  • 1 t Baking Powder
  • 1 t Psyllium Husk
  • 1 t Vanilla Extract
  • 4 Egg Whites
  • 1/2 c Almond Milk (unsweetened)
  • Stevia
  • 1/3 c Cottage Cheese 1%
  • Coconut Oil

Topping Ingredients:

  • 100 g Strawberries (Fresh & Local, i.e. the best, if possible)
  • 6 oz Plain Greek Yogurt 0%

Instructions:

  1. Combine pancake ingredients, adding enough almond milk to get a slightly runny texture & stevia to your liking.
  2. For the topping cut up some fresh and local strawberries for the best flavor. Mine were super sweet, so I didn’t have to add anything the mixture. Mash up those berries to get some nice colour in your fluff.
  3. Cook over med-low heat in some coconut oil.
  4. This made me 6 small pancakes. If you consume quickly the cottage cheese is all melty and delicious inside of the pancaked.
  5. Eat 3, or 6 depending on how beast-ish you are. Enjoy!

Ahh, let’s just admire these pancakes below, and pretend that today is not Monday…

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PWO Matcha Macadamia Cookie with Blueberry Icing

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Day 5: Hello monster cookie! This colourful cookie sandwich makes me happy – PWO Matcha Macadamia Cookie with Blueberry Icing. It was much more cake like than cookie, but that’s fine by me. I ate this bad boy with a fork. I regularly drink Matcha green tea powder, but it is also a fun ingredient to bake with. I love the taste & the colour is so fun! I use DōMatcha™, here are some of the health benefits:

  • Raise your energy level for up to 6 hours with no negative side effects
  • Induce a state of calmness and mental alertness
  • Boost metabolism by 35 to 40% in regular consumers and help control body weight
  • Contain up to 137 times more of the potent antioxidant EGCG than steeped green tea
  • Help regulate healthy blood sugar levels
  • Support healthy cholesterol levels within a normal range
  • Act as a strong blood detoxifier and alkalizer
  • Support healthy teeth and gums

Now get yourself some!

Cookie Ingredients:

  • 2 T Quinoa Flour
  • 1 t Matcha Powder
  • 2 Egg Whites
  • 1 t Baking Powder
  • 1 t Vanilla Extract
  • 1/4 Macadamia Nuts Crushed
  • 2 T Apple Sauce (unsweetened)
  • 1 t Xanthm Gum
  • Stevia

Icing Ingredients:

  • Blueberries
  • Plain 0% Greek Yogurt

Instructions:

  1. Crush up macadamia nuts & combine cookie ingredients.
  2. Let sit for a minute to let xanthm gum do its job and thicken the mix up.
  3. Form into 2 cookies and bake at 350 for 10ish minutes.
  4. For the icing I used frozen blueberries (TIP – make sure to use defrost settings instead of heat on a microwave, makes for less mushiness.) Make sure that there is no sugar added when buying frozen fruit.
  5. Mix the blueberries with the yogurt and admire the beautiful swirls of purple. I love this colour as well.
  6. Ice up your cookies & eat with a fork, unless your ready to get down and dirty with your monster cookie.

PWO Oatmeal Chocolate Chip Cookie with Maple Peanut Butter Icing

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Day 4 PWO Cookie Sandwich success! This post leg day cookie was lovely. Finished off my macros for the day to the T! It was a ton of food, but you won’t hear me complain about that EVER. I present to you the Oatmeal Chocolate Chip Cookie with Maple Peanut Butter Icing. 

Cookie Ingredients:

  • 1 scoop Vanilla Protein Powder
  • 1/2 c Oats
  • 1 T Psyllium Husk
  • 1 t Baking Powder
  • 1 T Coconut Oil
  • 1 t Maple Extract
  • 3 Egg Whites
  • 2 T Coconut Flour
  • 2 squares ‘Black Out’ Chocolate 85%
  • Unsweetened Almond Milk

Icing Ingredients:

  • 1 T Natural Chunky Peanut Butter
  • 2 T Peanut Flour (No sugar added)
  • Unsweetened Almond Milk
  • 1 T 100% Maple Syrup

Instructions:

  1. Melt the coconut oil, and cut up the chocolate squares into little chunks.
  2. Combine all of the ingredients and add almond milk until you get a nice thick but moist consistency.
  3. Form into 2 cookies and pop in a 350 oven for 10 minutes or so.
  4. For the icing combine the peanut things & add almond milk until you have a thiiick peanuty goodness.
  5. Add real maple syrup for some sweetness. I haven’t had maple syrup in so long, OMG so good!
  6. Try not to eat all of the icing on it’s own, and make those cookies into a sandwich.
  7. STUFF YOUR FACE.

Again, I may suggest splitting up this recipe since it was huge. Or if you had a killer leg day like me, eat all the cookies! YUM.

Running the Rainbow

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I signed up for a colour run next month… I do not run, in fact I hate running. But I was pressured and I committed, so guess I am running. It is only 4km, but I’m sure it will be 4km of pure torture! The event is on August 24th, so I have 1 month to prepare. It’s so hard to fit running into my workout schedule, my legs are so from leg day, and as soon as they’re un-sore it’s leg day again. I do run during my HIIT, but that is mainly sprint-jog, so who knows I may surprise myself!

Looking at this picture does make it look like a lot of fun! What if it gets in your mouth though? In your lungs? In your eyes? I want the paint to stay in my shirt, but not my skin. Also, I am not driving my car to this event, I will paint up someone else’s interior. Logistics – this is how my brain works.

This is the race I signed up for: http://runwaterloo.com/new-race-in-running-colour/
It is my local knock-off of this: http://thecolorrun.com/

PWO Chocolate Cookie VS Chocolate Cookie

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So I said I would post all of my PWO cookies good or bad… Well, this one was a fail! I’ve never tried to make mint icing before. It was a tough one – mint extract is so strong! After taste testing the icing I knew it wasn’t going to cut it, but I was out of yogurt, uhg. I wanted to see if the chocolate cookie could save it, but just in case the result was truly inedible I created a backup: PWO Chocolate Cookie with Coconut Icing. Just as I suspected, the mint mush (pictured at the top) was garbage. Luckily I had option #2 to get my post workout nutrients in.

Cookie Ingredients:

  • 1 scoop Chocolate Protein
  • 1/2 c Oats
  • 1 t Baking Powder
  • 1 t Psyllium Husk
  • 2 T Apple Sauce (unsweetened)
  • 2 Egg Whites
  • 2 T Almond Milk (unsweetened)

Icing (the good one) Ingredients:

  • Coconut Milk
  • Shredded Coconut
  • Sweetener (if desired)

Instructions:

  1. Combine all of the cookie ingredients. You can add some stevia for sweetness, but I find that my chocolate protein powder is sweet enough as it is.
  2. Bake for about 13 minutes at 350.
  3. For the icing I just mixed in some unsweetened coconut flakes in with chilled coconut milk. I didn’t have much of a sweet tooth last night, so I didn’t add any type of sweetener.

This cookie was nothing to write home about, but it was super clean & I would much rather eat a cookie than drink a protein shake. I like to chow down on my calories, nom nom nom.

If you have any tips for making mint based icing, help me out! Chocolate/Mint combo is a close second behind Nut Butter/ANYTHING for me 🙂

PWO Peanut Butter Cookie with Chocolate Avocado Icing

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Day 2 PWO Cookie Sandwich was a success! If you know me, you know I have an addiction to nut butter. So with that in mind please accept my bias, but these were freakin’ amazing! How am I going to top this for the rest of the week?! Behold the Peanut Butter Cookie with Chocolate Avocado Mousse Icing. Look at that photo; a thing of beauty, like a peanut-y mountain with chocolate mudslides that I want to climb all over. Sorry – too far… But the cookie was so crunchy on the outside, yet soft on the inside, the icing was creamy deliciousness. Made with all nicely nutritious ingredients.

Cookie Ingredients:

  • 1 T Almond Flour
  • 1 T Coconut Flour
  • 1 T Natural Chunky Peanut Butter
  • 2 T Powdered Peanut Butter
  • 2 T Egg Whites
  • 2 T Unsweetened Almond Milk
  • 1 t Baking Powder

Icing Ingredients:

  • 1 T 100% Cocoa Powder
  • 2 squares 85% Dark Chocolate
  • 1 t Coconut Oil
  • 1/2 Acocado
  • 2 T Reduced Fat Coconut Milk
  • 1 T Honey
  • Stevia

Instructions:

  1. For the cookies, combine all ingredients. Batter will be thick!
  2. Make two equal mounds on parchment paper.
  3. Cook at 350 for 10 minutes or so. (Just keep an eye on them – I am bad at watching the clock)
  4. For the icing, melt the cocoa powder, dark chocolate, and coconut oil. Watch carefully, because chocolate burns very quickly.
  5. In a blender, combine 1/2 avocado, coconut milk & honey until smooth.
  6. Add melted chocolate, and some stevia to taste.
  7. Create your sandwich, and try to document this thing of beauty before you devour it!

As with all my PWO cookies this week, I just make enough for 1 batch = 2 cookies, 1 icing. However there is usually some extra icing, which I usually lick directly from the bowl, yum.

Flag Football Fun

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On Tuesday nights I play in a co-ed flag football league. Here are my fancy-feet cleats! Yes, I am aware they are soccer cleats. I am not that intense, and I don’t think it affects my football game. I had never played football before I started on this team a few years ago, and I had to be bribed to join (they are desperate for girls.) I am so glad that I did! I highly suggest joining a fun sports league.

Here are some of the benefits:

  • Provides variety to your workouts, and gets you out of the gym
  • Great way to meet other active people and socialize
  • Good for non-linear movement; a lot of team sports like football, volleyball, even ultimate frisbee provide a totally different and organic range of motion that will have you working out stabilizing muscles
  • Motivation of your team to push you
  • Quick thinking and reaction will have you working those fast twitch muscle fibers
  • Lean new skills, add ’em to the resume!

Post Flag

My team wanted to go to Boston Pizza for some post game treats (well deserved after our 2-for-2 wins). This ran a little long, so I wasn’t able to get my usual post-flag workout in. I was disappointed, but I will do some shuffling and make it happen this week! I don’t always have time for my workouts, but I will always MAKE time. At least I still got some activity in, football is great for sprints! At the bar, I opted for water with lemon and passed on beer & pizza. I am gluten free so this makes things a little easier, but there were also some appetizers on the table I chose not to indulge in. I do have cheats, and eat some ‘unclean’ things, but I make sure they are damn worth it & planned! Besides, I knew I had a fantastic PWO Cookie Sandwich waiting to me made when I got home. Let me tell you… It was worth the wait! Check out my PWO Peanut Butter Cookie with Chocolate Avocado Icing!

Red Curry Shrimp Tacos

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Over the weekend i was introduced to Thai Kitchen’s Red Curry Paste. I am in love! (Ingredients: Red Chili, Garlic, Lemongrass, Galangal (Thai Ginger), Salt, Onion, Kaffir Lime, Coriander, Pepper – ALL CLEAN!) The love child that resulted from my affair is my delicious lunch for the week – Red Curry Shrimp Tacos! So simple to make.

Ingredients:

  • Baby Shrimp (pre-cooked)
  • Thai Kitchen Red Curry Paste
  • Cabbage Mix
  • Olive Oil
  • Vinegar
  • S+P
  • Coconut Flour
  • Egg Whites
  • Coconut Oil

Instructions:

  1. Heat shrimp in a covered pan. Drain excess water. (You’re supposed to thaw them out first, but I am not one to read the instructions apparently…)
  2. Add the curry paste and heat another minute. The shrimp are pre-cooked, so we are really just heating them up, and getting them all saucy!
  3. I stored these in a Tupperware and eat about 100g of shrimp per lunch.
  4. For the slaw, I just topped some pre-cut cabbage with equal parts EVOO and vinegar, plus a little salt and pepper.
  5. The tortillas I home-made, but you can also use a lettuce leaf or a store bought wrap. My wraps are super simple and quick to make though!
  6. Mix 4 egg whites with 3 tablespoons coconut flour. Add any spices you want to the mix. Add some water to make the batter a little more manageable (the batter will be thick, you will have to spread it out with a spatula to form a circle.)
  7. Heat 1 Tablespoon coconut oil in a pan over medium heat.
  8. Depending on the size you want, make 1-3 tortillas.
  9. I bring all of these components to work separately and have a little taco party at my desk during lunch. I top my taco with some Wasabi Mustard (I add Wasabi paste to my Yellow+Dijon mustard mix until I reach my spicy quota.)

I love this little container for my lunches. It has 4 separate compartments to avoid food-touching-grossness & you don’t need to lug a bagful of containers through the office (I got it at Walmart.) I also had a little “dessert” with my lunches this week:

Sweet Potato & Pumpkin Mash

Ingredients:

  • Sweet Potato
  • Canned Pure Pumpkin
  • Cinnamon
  • Stevia

Instructions:

  1. Bake a sweet potato in the oven until a fork can pierce easily (may take up to an hour.)
  2. Let cool and then peel the skin off.
  3. Combine equal parts sweet potato & canned pure pumpkin with a hand mixer.
  4. Add cinnamon & stevia to taste.

This feels like your eating pumpkin pie filling, but it is super healthy and gets you some nice complex carbs to round out your lunch. Sweetness.

PWO Pumpkin Cookie with Chia Hazelnut Icing

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Day 1 of my PWO Cookie Sandwich challenge. Behold the Pumpkin Cookie with Chia Hazelnut Icing! This was very light and fluffy, yet quite satisfying. I would suggest eating this right away though. Warm cookie + Cool icing = great combo. I only made a enough for this portion, so I have no left overs but I think the cookies would get soggy if left for too long.

Cookie Ingredients:

  • 1/2 scoop Vanilla Protein Powder
  • 3 T Oats
  • 1 t Psyllium Husk
  • 1 t Baking Powder
  • 1 t Xanthm Gum
  • 2 Egg Whites
  • A couple of drops Stevia
  • Cinnamon

Icing Ingredients:

  • 1/2 c 0% Plain Greek Yogurt
  • 1 T Chia Seeds
  • 1 t Honey
  • A couple of drops Hazelnut Creme Stevia

Instructions:

  1. Combine icing ingredients. The longer you let this mixture sit, the thicker it will get (thank you Chia seeds!)
  2. Combine cookie ingredient
  3. Split between two cookies on parchment paper
  4. Cook at 350 for 10 minutes or until toothpick comes out clean
  5. Create & chow down on your sandwich!

PWO Cookie Sandwiches

As mentioned earlier, I eat the same thing for lunch and dinner Monday-Friday. I’m not completely predictable though! I like to have some fun with my Post Workout Meal (PWO). I usually go for something dessert-esq at this time, just because I have a terrible sweet tooth. It helps to get out the door to the gym & hustle through my workout knowing that there is a delicious treat in it for me at the end.

This week’s PWO meal of choice: Cookie Sandwiches! 5 days, 5 cookie/icing combination – all completely clean of course! I will post all of my trials, successes and failures. I am no food waster, the result has got to be pretty bad for me not to eat it, but I’ll let you know what works!

Vote for your favorite here & don’t be shy about suggesting combinations to try: