Egg White Oatmeal
Basic Protein Oatmeal
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| Serves | 1 |
| Prep time | 1 minute |
| Cook time | 8 minutes |
| Total time | 9 minutes |
| Meal type | Breakfast |
Ingredients
- 1 cup water
- 1/2 cup rolled oats
- 1 heaped teaspoon chia seeds
- 20-30 drops Vanilla Cream SWEET LEAF STEVIA
- 1/2 teaspoon vanilla extract
- 4 tablespoons liquid egg whites
- 3 Medium strawberries (sliced) (** TOPPING **)
- 1 tablespoon Better N' Peanut Butter (** TOPPING **)
- 1/2 scoop Vanilla TRUTEIN protein (** TOPPING **)
- 3-5 tablespoons water (** TOPPING **)
Directions
| Step 1 | |
| Cook oats, chia seeds, water, vanilla, and stevia in a small pot over low to medium heat for 5 minutes until liquid is almost all absorbed. | |
| Step 2 | |
| Add egg whites 1 tablespoon at a time, stirring in between each addition. | |
| Step 3 | |
| Cook for an additional 1-2 minutes. Turn off heat and let cool slightly. | |
| Step 4 | |
| Prepare topping by mixing peanut butter, protein, and water in a small bowl. Add more water to get desired consistency. I go for a thick pudding like consistency. | |
| Step 5 | |
| Top oatmeal with protein topping and sliced strawberries | |
Note
NUTRITIONAL INFORMATION:calories- 341, protein- 28, carbs- 38 , fat- 6
French Toast
Basic French Toast w/ Protein Topping
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| Serves | 1 |
| Prep time | 10 minutes |
| Cook time | 5 minutes |
| Total time | 15 minutes |
| Meal type | Bread, Breakfast, Dessert |
Ingredients
- 2 Slices Ezekiel 4:9 Bread
- 1 Large whole egg
- 3 tablespoons egg whites
- 1 teaspoon vanilla extract
- 1/4 cup unsweetened almond milk
- 20 drops vanilla cream stevia
- 1/2 scoop Trutein Vanilla Protein Powder
- 3-5 tablespoons water or unsweetened almond milk (** TOPPING **)
- 3-4 Large strawberries (** TOPPING **)
- 1/2 teaspoon ground cinnamon (** OPTIONAL **)
Directions
| Step 1 | |
| Mix egg, egg whites, almond milk, vanilla, cinnamon, and stevia together on a shallow bowl | |
| Step 2 | |
| Soak each piece of bread for 5-7 minutes until the majority of liquid is absorbed. | |
| Step 3 | |
| Preheat skillet and coat with non stick spray. | |
| Step 4 | |
| Cook each side of bread for 2-3 minutes until golden brown. | |
| Step 5 | |
| Mix topping ingredients (protein powder & almond milk/water) until you have a nice thick, spreadable consistency. | |
| Step 6 | |
| Slice bread on a diagonal and layer with protein topping and sliced strawberries. | |
| Step 7 | |
| Sprinkle with cinnamon if desired | |
Note
NUTRITIONAL INFORMATION: calories- 356 , protein- 34 , carbs- 38 , fat- 7
Pancakes
Blueberry Protein Pancakes
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| Serves | 3-4 Pancakes |
| Prep time | 10 minutes |
| Cook time | 5 minutes |
| Total time | 15 minutes |
| Meal type | Breakfast |
| Misc | Child Friendly, Freezable, Pre-preparable |
Ingredients
- 1/3 cup rolled oats (blended to oat flour)
- 1/2 scoop Vanilla Trutein protein powder
- 2 tablespoons coconut flour
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon psyllium husk
- 1/4 cup egg whites
- 1 Large egg
- 1/4 cup unsweetened apple sauce
- 2 tablespoons 0% Plain Greek Yogurt (or coconut milk yogurt)
- 1 teaspoon vanilla extract
- 20-30 drops Vanilla Cream SWEET LEAF STEVIA
- 1/4 cup unsweetened almond milk
- 1/4 cup + 2 tbsp fresh blueberries
- 1/4 cup maple syrup
- 1/2 scoop Vanilla Trutein protein powder (** OPTIONAL but SO good **)
- 2-3 tablespoons water (** OPTIONAL but SO good **)
Directions
| Step 1 | |
| After you have turned your oats into oat flour, stir all dry ingredients together in a medium sized bowl. | |
| Step 2 | |
| Add all eggs and all wet ingredients until combined. Stir in 1/4 cup blueberries. Let batter sit for 2-3 minutes. | |
| Step 3 | |
| Preheat griddle or large pan and spray with non stick spray | |
| Step 4 | |
| Pour 1/4 cup of batter per pancake and cook each side on low to medium heat for 2-3 minutes until golden brown. | |
| Step 5 | |
| To make protein topping, combine 1/2 scoop vanilla protein powder with 2-3 tablespoons of water to thin down to desired consistency OR simply top with maple syrup. Add remaining 2 tablespoons of blueberries. | |
Note
NUTRITIONAL INFORMATION (using coconut milk yogurt) : calories- 385, protein- 42, carbs- 37, fat- 9
Vinaigrette
Basic Vinaigrette Dressing
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Ingredients
- 1/2 cup Bragg's Apple Cider Vinegar
- 1 tablespoon Balsamic Vinegar
- 1 tablespoon Extra Virgin Olive Oil
- 2 tablespoons honey
- 1 Medium chopped garlic clove
- 1/2 teaspoon garlic powder
- 1/2 teaspoon chili powder
- 1/4 teaspoon chopped red chili flakes
- 1/4 teaspoon Pink Himalayan Salt
- 1/4 teaspoon ground pepper
- 5-8 drops liquid stevia (to taste)
Directions
| Step 1 | |
| Combine all ingredients in a small bowl and mix until well combined. Place in a small mason jar and store in refrigerator for up to 2 weeks. | |
Marinara
Basic Marinara
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Ingredients
- 1 medium slice carrot
- 1 Small onion
- 1 Large clove garlic
- 1/4 cup white or red wine
- 2 tablespoons tomato paste
- 1 teaspoon garlic powder
- 1 teaspoon oregano
- 1/2 teaspoon rosemary
- 1/2 teaspoon thyme
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 14 1/2oz can diced tomatoes
- 28oz can crushed tomatoes
Directions
| Step 1 | |
| Heat a large sauce pan under medium heat and spray with non stick spray. | |
| Step 2 | |
| Roughly chop carrot, onion, and garlic. | |
| Step 3 | |
| Saute carrot and onion in pan for 3-5 minutes until slightly softened. Add garlic and stir for another 1-2 minutes. | |
| Step 4 | |
| Stir in tomato paste to coat the carrot, onion, and garlic. Add all of the spices. | |
| Step 5 | |
| Add the wine and cook for 1-2 minutes until liquid is dissolved. | |
| Step 6 | |
| Add in diced and crushed tomatoes. Stir until combined, cover, and let simmer under low heat for 15-20 minutes. | |
| Step 7 | |
| Adjust seasonings to taste. | |
4 Comments
Reply
Lauren George
December 19, 2014 at 12:51 am
I came across some of your delicious looking recipes on Pinterest and cannot wait to cook your recipes at home for my family! I am a part of a new venture Fit Life Tea, a global tea wellness company. Our mission is to inspire healthy living and happiness throughout the world. We are in the process of developing our eCommerce website, which will launch in January with three tea products to start and we’ll be increasing our product line shortly thereafter. We will have a Lifestyle section which will include fitness tips, videos and recipes to promote a healthy lifestyle to our customers.
We would love to partner with you and promote your website. We would feature your recipes and photography and link back to your wonderful site.
Please let me know if this is something you would be interested in.
Reply
corina
December 29, 2014 at 4:41 pm
Hi Lauren! Thanks so much for reaching out to me! I’d love to hear more… contact me through my blog here and we can chat!
Reply
Amy
September 22, 2015 at 1:01 am
Please sign me up for your newsletter! Thanks so much!
Reply
corina
September 22, 2015 at 5:06 pm
Hi Amy, you can sign up right in the main menu!!!
