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Oct
23

High Protein Banana Oat Pancakes

This weekend calls for pancakes! I had a hankering for them but no pancake mix, and on Sunday morning there is no way I'm getting out of my PJs early to head to the store. I compromised and put together this super simple, no fuss, high protein pancake mix. The bananas add a good dose of potassium, natural sugar and fibre, and the oats add slow digesting, fibre-rich complex carbohydrates that are good for the cholesterol and good for the gut. Between the fibre and the protein powder, this recipe will keep you feeling full well into the morning.   Ingredients 2 medium sized bananas 2 whole eggs 1/2 cup whole, plain oats 1 scoop plain, unsweetened whey protein powder 1 tsp vanilla extract 1/2 tsp baking powder   Directions 1)...
Oct
16

Crispy Chicken Nuggets

This family-friendly recipe is a favourite, and so easy to make. The prep time is about 10-15 minutes and the bake time is 12 minutes. By making your own chicken nuggets you can reduce the fat and sodium content by 3 times compared to a fast food or frozen product. Throw some raw veggies on the side and you've got a quick, and balanced meal. Pre-heat oven to 400 degrees F Ingredients: 1 boneless, skinless chicken breast 1/4 cup flour 1 egg, whisked 3/4 cup Panko (dried bread crumb) 2 large freezer bags (1 for flour, 1 for Panko) 1 medium-sized bowl Parchment paper to line a cookie sheet Directions: 1) Only partially thaw your chicken breast to make it easier to cut. Cut chicken breast lengthwise in 1/2, then cut into 6 pieces. Cut...
Sep
08

Muffin Tin Omelets

My clients often ask about quick breakfast options for busy mornings when there is little time to sit down with a bowl of oatmeal or poached eggs on toast. A good breakfast includes a source of protein - a key nutrient to help satisfy your appetite well into the morning. Mini omelets can be individualized with your favourite veggie stuffers, they're packed with protein and whole nutrients, and they make a great breakfast or snack option. These will keep in the fridge for ~ 3 days or can be frozen and re-heated. How many eggs are safe to eat? There is a lot of controversy and misunderstanding around eggs. The best available evidence suggests that a healthy individual can enjoy up to 8 eggs yolks per week. If you have elevated LDL blood cholesterol...

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