Pancakes and health food are not typically found in the same sentence. Most are made with refined white flour and topped with sugar-laden syrups. Delicious? Absolutely.  A healthy way to start the day? Uh, no.

Lately I have noticed when we go out to breakfast as a family my daughter’s go-to has been an order of pancakes topped heavily with syrup. It wouldn’t be my first, second or even third food choice for her but because she is such a picky-eater frankly I’m just happy she’s actually eating. After she started asking for pancakes at home, I decided to find a healthier alternative. I am rather proud to say – mission accomplished!


Here’s how to make the perfect protein pancake for your family this weekend:

Ingredients

- 1/2 cup rolled oats

- 1/2 cup low-fat cottage cheese

- 1/2 cup egg whites

- 1 teaspoon of vanilla extract

- 1/8 teaspoon cream of tartar

- pinch of cinnamon

Preparation:

1.  Blend all ingredients until smooth

2.  Pour approximately 1/4 cup batter for each pancake onto heated griddle or non-stick pan (check to see if its hot enough with a splash of water-if it sizzles, its hot enough)

3.  When pancake bubbles, flip and cook the other side

4.  Top with frozen, organic strawberries-warmed  and sliced and poured over the top with their juices. Or substitute fresh or frozen blueberries, raspberries, blackberries or bananas. Warming the berries bring out the fruit’s natural juices. If that’s not sweet enough for you drizzle a bit of agave nectar on the pancake. Enjoy!

Nutrition per pancake (recipe yields 6):

260 calories, 3g fat, 25g protein, 33g carbohydrates

*Happy Friday*

 

Written by Lea Barlow • Leave a comment

Ingredients

  • 3/4 pound large shrimp, peeled and deveined (about 20)
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 teaspoon fennel seeds
  • 3 tablespoons fresh lemon juice, divided
  • 1 small bunch watercress, tough stems discarded
  • 1 small fennel bulb, halved, cored, and thinly sliced (about 2 cups)
  • 5 thinly sliced radishes
  • 1/4 cup fresh mint leaves
  • 2 ounces feta cheese, crumbled (about 1/4 cup)

Preparation

1. Season shrimp with salt and pepper. Heat 1 tablespoon olive oil in a large nonstick skillet over medium heat; add shrimp and fennel seeds to pan. Cook until shrimp are opaque, turning often (about 3 minutes). Remove pan from heat; toss shrimp with 1 tablespoon lemon juice.

2. In a large bowl, combine watercress, fennel, radishes, remaining olive oil, and remaining lemon juice, tossing well.

3. Divide salad among 4 plates; top each evenly with shrimp, mint, and cheese.

Serves 4

Nutritional Info: Calories 188, Fat 11g (sat 3g, mono 6g, poly 1g), protein 17g, carbohydrate 7g, fiber 2g, cholesterol 139mg, iron 3mg, sodium 416mg, calcium 166mg

 

Written by Lea Barlow • Leave a comment

Ingredients

  • 1  tablespoon  extra-virgin olive oil, divided
  • 4  (6-ounce) striped bass fillets
  • 1/4  plus 1/8 teaspoon salt, divided
  • 2  ounces pancetta, finely chopped
  • 1/2  cup chopped onion
  • 1/8  teaspoon crushed red pepper
  • 3  garlic cloves, minced
  • 2  cups cherry tomatoes, quartered
  • 1  teaspoon balsamic vinegar

Preparation

1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with 1/4 teaspoon salt. Add fish to pan, skin side up; cook 3 minutes or until lightly browned. Turn fish over; cook 4 minutes or until desired degree of doneness. Remove fish from pan; keep warm.

2. Return pan to medium-high heat. Add remaining 1 teaspoon oil and pancetta; cook 1 minute, stirring occasionally. Add onion, pepper, and garlic; cook 5 minutes or until pancetta is browned, stirring occasionally. Add tomatoes and vinegar; cook 3 minutes or until tomatoes soften, stirring frequently. Add remaining 1/8 teaspoon salt, stirring well. Serve sauce with fish.

Serves 4

Nutritional Information: Calories: 272 Fat12.1g (sat 3.4g,mono 5.4g,poly 2.1g) Protein: 33.2g Carbohydrate: 5.8g Fiber: 1.3g Cholesterol: 146mg Iron: 1.7mg Sodium: 577mg Calcium:42mg

 

Written by Lea Barlow • Leave a comment

Edamame Succotash

Dec 16th, 2010

Ingredients

  • 1  slice center-cut bacon
  • 1  tablespoon butter
  • 2  cups chopped sweet onion
  • 2  cups fresh corn kernels (about 3 ears)
  • 1  (16-ounce) bag frozen, shelled edamame, thawed
  • 2  tablespoons red wine vinegar
  • 1/2  teaspoon salt
  • 1/2  teaspoon freshly ground black pepper
  • 1/2  teaspoon sugar
  • 3  plum tomatoes,coarsely chopped
  • 1  red bell pepper,seeded and coarsely chopped
  • 3  tablespoons torn basil

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Written by Lea Barlow • Leave a comment