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
- 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)
- 1/3 c Cottage Cheese 1%
- Coconut Oil
- 100 g Strawberries (Fresh & Local, i.e. the best, if possible)
- 6 oz Plain Greek Yogurt 0%
- Combine pancake ingredients, adding enough almond milk to get a slightly runny texture & stevia to your liking.
- 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.
- Cook over med-low heat in some coconut oil.
- This made me 6 small pancakes. If you consume quickly the cottage cheese is all melty and delicious inside of the pancaked.
- 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…
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/
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!
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!
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.
- Baby Shrimp (pre-cooked)
- Thai Kitchen Red Curry Paste
- Cabbage Mix
- Olive Oil
- Coconut Flour
- Egg Whites
- Coconut Oil
- 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…)
- 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!
- I stored these in a Tupperware and eat about 100g of shrimp per lunch.
- For the slaw, I just topped some pre-cut cabbage with equal parts EVOO and vinegar, plus a little salt and pepper.
- 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!
- 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.)
- Heat 1 Tablespoon coconut oil in a pan over medium heat.
- Depending on the size you want, make 1-3 tortillas.
- 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
- Sweet Potato
- Canned Pure Pumpkin
- Bake a sweet potato in the oven until a fork can pierce easily (may take up to an hour.)
- Let cool and then peel the skin off.
- Combine equal parts sweet potato & canned pure pumpkin with a hand mixer.
- 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.