Great Balls of [Energy]

 

I arrived back at my college apartment for the summer tonight and after braving the checkout lines of the best HEB in town and re-stocking my pantry and fridge with all clean and healthy goodies, I decided to whip these little bites together to get a start on my food prep for the week.  I’ll be busy going from class in the mornings to dental shadowing all afternoon and then on to either teach my cycling class or finding time to commit to sixty days of the Insanity workout (I’m three weeks in – be on the lookout for a review!).  In other words, I’ve got to plan ahead for making and packing healthy lunches and snacks to keep me going.  I know there are a million different variations of these all over Pinterest, but after looking at a few I just decided to play with my favorite ingredients for a perfect combo of carbs, healthy fats, protein, and a little much-needed sugar for that afternoon sinking spell.  I spoiled myself at home when I gladly made time for a daily snooze on the couch or pool chair, so I’m anticipating some nap withdrawals the first few days back in a routine.  This recipe made about 15 balls (plus an extra pinch for tasting) that come in right around 150 calories each, and I stored them in a tupperware in the fridge to have an easy and sweet-craving killer snack at the ready.  I also am thinking about freezing them, so if I pack one in my lunch it will be the perfect texture by the time I’d have it.  No baking, just mix and eat! (and try to not eat half the batch)

 

Ingredients 

3/4 c oats

1/4 c ground flaxseed

1 small scoop vanilla protein powder

2 T chia seeds

1 t cinnamon

2 t vanilla extract

1 t instant coffee/espresso granules

Dash of salt

1/3 c unsweetened coconut flakes

1/4 c reduced sugar Craisins, roughly chopped

1/4 c dark chocolate chips

1/4 c natural creamy peanut butter

1/4 c natural creamy almond butter

1/3 c light agave or honey

Directions

Mix all the dry ingredients, then add the nut butters and agave until fully incorporated.  I recommend microwaving the nut butters until they’re “drippy” and can be easily stirred.  Roll into equal size balls and store in the refrigerator or freezer.

Banana Blueberry Protein Pancakes (plus some variations)

I thought for my first uploaded recipe I’d begin with what we all know is the best and most crucial meal of the day (even though I’m not afraid to admit I’ll eat these at any time, anywhere).  These are seriously the best breakfast any day of the week.  They’re loaded with protein, fiber, and the bonus of healthy fat of the nut butter to keep you full until lunchtime or to fuel that morning workout that we all love deep down.  Regular pancakes usually leave you feeling completely stuffed and on a sugar high, only to crash and feel hungry shortly after.  You can play around with any fillings, toppings, or yogurt add-ins to make them your own perfect creation.  I never make them the same way twice.  When I first saw this idea, I thought no way could oats + egg whites = healthy pancake perfection. Long story short – I was wrong.  The main idea is that you use equal parts oats and egg whites depending on your caloric needs, stomach growls after a long Saturday morning run, or how many hungry friends are coming over for a quick and easy weekend brunch (1/4 c, 1/3 c, 1/2 c, etc.), and adjust the other ingredients proportionally. The banana in the batter is completely optional, but I think it really helps the texture. This recipe is my standard and will make 1 large or 2 smaller pancakes with about 1/4 c yogurt sauce.

Ingredients

1/3 c quick cooking oats

1/3 t baking powder

dash of salt

vanilla extract to taste

sweetener to taste (I’m a big fan of all-natural Truvia in all my cooking/baking, but a little sugar never hurt anyone)

1/3 c liquid 100% egg whites (I use the carton, but you can always use whites separated from your eggs)

1/3 soft banana, mashed

1/4 c nonfat plain Greek yogurt (Chobani is my favorite b/c it’s usually cheaper than other brands)

1/2 – 1 T almond butter (or any nut butter)

splash of milk (I usually use unsweetened almond, but anything’s fine)

1/2 c fresh blueberries

**Optional batter add-ins/toppings : cinnamon, protein powder, ground flax, chopped nuts, dried fruit, cocoa powder, PB2 (powdered peanut butter with most fat removed), any fresh fruit, chocolate chips, pumpkin puree (SO good)

Directions

Combine oats, baking powder, salt, sweetener, and any other seasonings you want.  Add whites, vanilla, and mashed banana.  Let the batter sit for a few minutes while you heat a pan sprayed with cooking spray over medium/high heat.   Pour the batter as one big pancake or a couple smaller ones and let the egg whites set up for 2-4 minutes.  Whenever it’s holding together enough that you can flip it, that’s when you know.  The other side should only take another 1-2 minutes.  You don’t want to over cook them, because they can get tough.  For the yogurt sauce combine yogurt, almond butter, vanilla/sweetener/spices to taste, and if you need to thin it out a little, add the splash of milk.  It should almost look like a frosting.  I like to heat it for about 20 seconds, just so it’s warm with the warm pancake.  Top your pancakes with the sauce and finish with the fresh berries on top.  Dig in with a generous cup of coffee and enjoy a plate of pancakes completely guilt-free!