Pumpkin Apple Protein Bake… Attempt 1

November 2nd, 2012 | Posted by Nicole in Kitchen - (0 Comments)

I tried to create a no sugar added, high protein bar. It turned out more like a bread pudding…

At least it looks pretty. Tastes similar to a french toast almost.

I used quinoa flakes, brown rice flour, milk, 1 egg, egg whites, stevia, chopped apples, applesauce, pumpkin, spices, and walnuts. It really wasn’t too bad, it just turned out too moist.

Back to the kitchen!! When I figure it out perfectly I will post the recipe.

Does anyone have any suggestions?

 

, , , , , , ,

Quinoa Protein Pancakes

August 13th, 2012 | Posted by Nicole in Recipes - (2 Comments)

I had been wanting to make some kind of protein pancake that I could freeze and have ready to go for breakfasts during the week. I happened to spot quinoa flakes at the grocery store (found them at a regular grocery store), and decided to try to create a recipe with them. Quinoa is a complete protein source, and good quality grain.

With this recipe, I was truly experimenting. But, after reading so many pancake recipes, I figured I could make a good guess at a recipe. And, it worked out amazingly well! The recipe is also gluten free.

Quinoa Protein Pancakes

Makes about 8-9 medium sized pancakes

Ingredients:

  • 3/4 cup brown rice flour
  • 3/4 cup quinoa flakes
  • 1/2 cup (roughly, 4 scoops) protein powder (I used brown rice vanilla protein)
  • 1/2-2/3 cup unsweetened applesauce (I just eye-ball it)
  • 5 packets stevia
  • 1 cup skim milk (or your favorite milk alternative)
  • 1/2 tsp. baking powder
  • 2 eggs
  • 1 tsp. vanilla extract
  • 1 Tbsp. pumpkin pie spice (or cinnamon)
  • pinch of salt

Directions:

  1. Stir all ingredients together. Allow to sit for 1-2 minutes. Check the consistency, and see if you need to add any additional liquid. You want pancake batter consistency. *Pancake batter consistency is more liquid than cookie dough batter, but slightly less liquid than muffin consistency
  2. Heat a griddle pan, and grease lightly with coconut oil, butter, or olive oil.
  3. Using an ice cream scoop (or other spoon), spoon out two spoonfuls of batter to make one pancake.
  4. Allow to cook on medium-low for about 2-3 minutes per side. The edges should firm-up (bubble slightly) before turning.

Nutrition Facts: Varies based on the ingredients you use/protein powder source. About 100-130 calories per pancake, about 8 grams of protein, and about 15 grams carbohydrate.

I allowed these to cool, then stacked in a plastic container, and put in freezer. Every morning, I defrost in toaster oven, add a teaspoon of almond butter, side of fruit, and drizzle of honey (or real maple syrup). Perfect!

Many people wonder why I made the type of pancakes I did… I wanted to try different whole grains, it is important to me to get in some small amounts of protein in the morning, and I want something as minimally processed as possible. And, I was bored of my breakfast routine!

Variations: You could use banana, carrot, zucchini, fruit puree, or pumpkin instead of the applesauce. Try adding in crushed nuts, or blueberries for variety.

, , , , , , ,

Quinoa: Mac ‘n Cheese Style

June 26th, 2012 | Posted by Nicole in Recipes - (0 Comments)

The foodies in the blogosphere have been making mac ‘n cheese style quinoa. I thought it was a great idea because you get a complete protein from the meal, and a much healthier grain packed with vitamins, minerals, and extra fiber. Yes, there is quite a bit of cheese. But, if there wasn’t, it wouldn’t be mac ‘n cheese style.

And finally, I have a made a quinoa dish that I love! I have had a love hate relationship with quinoa in the past. But, this time was super successful.

Mac ‘n Cheese Style Quinoa
Makes 6 servings

  • 1 1/2 cups dry quinoa, rinsed very well before cooking
  • 3 cups water
  • pinch of salt
  • 1 Tbsp. olive oil
  • 2-3 cups chopped broccoli (frozen or fresh)
  • 1 small onion, diced
  • 4-5 gloves garlic minced
  • paprika, for dusting on the top
  • pinch of salt and pepper
  • pinch of crushed red pepper
  • 1 1/2 cups shredded sharp cheddar cheese
  • 1 cup part skim mozzarella
  • 1/4 cup Parmesan Romano cheese
  • 1 egg
  • 3 Tbsp. milk

Directions:

  1. Preheat the oven to 375 F.
  2. Cook the quinoa according to package directions.
  3. Meanwhile, add olive oil and heat on medium in a large saute pan. Add the onion, and salt and pepper. Cook until it starts to turn golden. Add the chopped broccoli, and cook for 1-2 more minutes. Then, add the garlic and cook for 2 more minutes until the garlic very lightly browns. Turn off the heat.
  4. In a 9 x 13 baking dish, add the cooked quinoa, broccoli mixture, and half the cheese. Stir in the baking dish to combine.
  5. Then add the 1 egg that you have scrambled with the milk. This helps to hold the dish together.
  6. Top with remaining cheese. Bake for about 10-15 minutes. Then, broil on high for 3-5 minutes (watch the cheese so you don’t burn it).

So good!

We ate some salmon burgers on the side, and Mr. Cyclist decided he wanted some cocktail sauce with it. Well, he was shaking the bottle, and this happened:
Sauce everywhere. Flew all over the kitchen. Luckily, the quinoa dish was saved.

, , , , ,