Pancakes are a perfect on-the-go breakfast. Make your own to save money and be sure you and your family are getting the best ingredients possible.
Here are two pancake options that are delicious, high in protein, and can be made ahead and frozen for busy mornings. They are tasty enough to eat plain, but if you crave something sweet you can top with whip cream or drizzle with organic berries. Better yet, use organic peanut butter (or nut butter of your choice) for an extra protein boost.
2 cup Kodiak buttermilk pancake mix
2 cup Univera Protein Powder
2 cup Vanilla Almond Milk (30 cal/serving)
1 tsp Vanilla
1 cup Lilly Sugar Free choc chips -or- 2 TBSP Cinnamon
Mix and pour 1/4 cup of batter onto non-stick skillet or add 1 tsp Ghee Butter/Kerry Gold/Organic
Serving size: 2 pancakes
(25 carbs; 30 protein for cinnamon)
1 ripe banana
1 scoop protein powder
1 tsp vanilla
1 tsp baking soda
1/8 cups Lilly Sugar Free choc chips
Serving Size: entire recipe
(w/o chocolate chips - 25 carbs, 30 protein)
These tasty quesadillas are easy and portable for busy practice and game nights. They offer the important combination of a lean protein, whole wheat and healthy fat.
I like to pair this with a vegetable mixture, such as zucchini and mushrooms sautéed in olive oil, salt and pepper.
When shopping for tortillas, make sure your choice has whole wheat as the first ingredient. Enriched flour is as bad as eating a doughnut. Your tortillas should also be high in fiber. Your total carbs minus your fiber equals your net carbs. Carbs minus fiber equal net carbs.
8 Whole Wheat Tortillas
5 packets ‘sweet and spicy’ tuna
1 pkg fat free cream cheese
Organic pepper jack cheese
bell pepper, diced
red onion, diced
Sauté peppers and red onion in 1 TBSP of olive oil until soft. Add Kosher salt and black pepper. Stir in cream cheese and tuna.
In clean skillet, melt 1 tsp butter. Add one tortilla and layer with 1/2 c tuna mixture and 1/4 pepper jack cheese. Top with another tortilla. Flip to brown on both sides and melt cheese. Repeat with remaining tortillas.
Other varieties can be made by substituting lean beef, turkey or chicken for tuna and adding 1 jar organic salsa to meat mixture.
Makes 4 quesadillas
395 calories; 36 g protein; 37 net carbs
nutritional values are approximate and will vary depending on ingredients chosen