Apple Cinnamon Protein Pancakes

Fall isn’t officially here yet, but fall is most definitely in the air.
Fall brings some of the best apples around, especially here in Washington State.
Here is another breakfast recipe for you to enjoy, Saturday morning pancakes just got healthy!!
Apple Cinnamon Protein Pancakes
Ingredients
  • Nonstick cooking spray
  • 1 medium apple, peeled, sliced
  • ¾ tsp. ground cinnamon, divided use
  • 4 large egg whites (½ cup)
  • ½ cup unsweetened applesauce
  • ¼ cup unsweetened almond milk
  • 1 scoop whey protein powder, vanilla flavor (or Beachbody Base Shake)
  • ¼ cup old-fashioned rolled oats
  • 2 Tbsp. coconut flour
  • ½ tsp. baking powder
  • ½ tsp. ground ginger
  • 1 dash ground nutmeg
Instructions
  1. Heat medium nonstick skillet lightly coated with spray over medium-low heat.
  2. Add apple and ¼ tsp. cinnamon; cook, stirring constantly for 3 to 4 minutes, or until apple is soft. Remove from heat. Set aside.
  3. Combine egg whites, applesauce, and almond milk in a small bowl; mix well. Set aside.
  4. Combine protein powder, oats, coconut flour, baking powder, remaining ½ tsp. cinnamon, ginger, and nutmeg in a medium bowl; mix well.
  5. Add applesauce mixture to oat mixture; mix until just blended.
  6. Heat large nonstick skillet lightly coated with spray over medium heat. Ladle about ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles form on top. Flip. Cook for 90 seconds, or until golden brown and cooked through.
  7. Divide pancakes between three serving plates. Top evenly with cooked apple slices.

BBQ Chicken Flatbread Pizza

Wow, September started and my weeks filled up between meetings, events, and family time – things sure got crazy around our house.
We have a family date night planned and I’m thinking this BBQ Chicken Flatbread Pizza and a gorgeous green salad will be just the thing.
Do you plan family date nights, how crazy does your schedule get in September?
Fall is amazing, and perhaps that’s why we love it so, it goes by in a whirl of activity and excitement!
Chicken BBQ Flatbread Pizza
Ingredients
  • 2 whole wheat flat breads (or 6½-inch whole wheat pitas)
  • ½ cup barbecue sauce, reduced-sugar
  • 1½ cups shredded cooked chicken breast
  • ½ cup canned black beans, drained, rinsed
  • ½ cup corn kernels
  • ½ medium red onion, chopped
  • ½ cup shredded cheddar cheese
  • ¼ cup finely chopped fresh cilantro
  • 1 Tbsp. fresh lime juice
Instructions
  1. Preheat oven to 350º F.
  2. Place flatbreads on a large baking sheet.
  3. Spread barbecue sauce evenly on flatbreads.
  4. Top flatbreads evenly with chicken, black beans, corn, onion, and cheese.
  5. Bake for 5 to 8 minutes, or until cheese is melted.
  6. Top evenly with cilantro and drizzle with lime juice. Serve immediate

Apple Harvest Muffins

How do your mornings start?  Relaxed, calm, plenty of time to get everything done you want?  If so, I am incredibly jealous, I always feel as if I am running out the door with only seconds to spare HOPING that I’m fully dressed, wearing deodorant, and have something of a food plan for the day!

These Apple Harvest Muffins may just be my best friends this week, they are great for grab and go healthy breakfast options!

Apple Harvest Muffins

Ingredients:
Nonstick cooking spray (optional)
1½ cups whole wheat flour
½ cup wheat bran (or oat bran)
1 Tbsp. baking powder
½ tsp. baking soda
¾ cup apple butter, no sugar added
½ cup low-fat buttermilk (or nonfat plain yogurt)
2 large egg whites
1 medium apple, chopped (about 1 cup)
½ cup chopped pitted prunes

Preparation:
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by lining with muffin papers or coating with spray.
3. Combine flour, bran, baking powder, and baking soda in a medium bowl; mix well. Set aside.
4. Combine apple butter, buttermilk, and egg whites in a large bowl; mix well.
5. Add flour mixture to apple butter mixture; mix until just blended.
6. Add apples and prunes; mix until just blended.
7. Divide batter among twelve prepared muffin cups.
8. Bake for 16 to 18 minutes, or until golden brown and tester inserted into the center comes out clean.
9. Transfer muffins to rack; cool.

 

 

Spinach and Avocado Salad

Having a really good salad at lunch, dinner, or afternoon snack really sounds amazing.

I hope you enjoy one of my favorite salads as much as I do!

Spinach and Avocado Salad
Ingredients:

  • 3 Tbsp. red wine vinegar
  • 2 Tbsp. finely chopped shallot
  • ¼ tsp. sea salt
  • ¼ tsp. ground black pepper
  • 1 tsp. poppy seeds
  • 1 Tbsp. extra-virgin olive oil
  • 8 cups fresh baby spinach
  • ¼ cup dried cranberries
  • 2 Tbsp. cup sliced raw almonds, toasted
  • ½ medium avocado, sliced

Preparation:

1. Combine vinegar, shallot, salt, pepper, and poppy seeds in a small bowl; whisk to blend.

2. Slowly add oil, whisking continuously, until blended. Set aside.

3. Combine spinach, cranberries, and almonds in a large serving bowl; mix well.

4. Drizzle salad evenly with dressing; toss gently to blend.

5. Top with avocado; serve immediately.

Hospice Auction!

This dress with sparkles and an amazing blue color called my name ages ago, with no idea where I would have an opportunity to wear it, I bought the dress.

Honestly, I bought it online and when it arrived, it didn’t fit…I couldn’t zip it up all the way. 

Saturday afternoon when I was preparing for volunteering at the Hospice of the Northwest Foundations auction; I remembered this dress.

The auction theme was Atlantis, doesn’t this dress scream Atlantis? It’s long and flowy and even in heels it was too long, just a gorgeous piece of clothing!

I climbed into the dress…and it zipped! Well, it wasn’t that easy, I was home alone so it took a bit of arm bending, jumping, hopping, and tricep stretches to get the dress zipped, but it happened!

So many people complimented my dress, it was such a wonderful feeling; that and being a part of the team that helped raise over $200k for Hospice care in our area.  Absolutely love being a part of this community!

Homemade Hummus

As I sit here on Sunday evening, hungry and in need of a snack, I grabbed carrots and hummus.

I’ve made my own hummus a number of times, but we have these snack cups to go through…seriously though, wishing for my hummus!

Here is my original hummus recipe:

Homemade Hummus

Ingredients:

  • 1 (15 oz.) can chickpeas (garbanzo beans), reserve liquid
  • ¼ cup fresh lemon juice
  • 1 Tbsp. extra-virgin olive oil
  • 4 cloves garlic
  • ¼ cup tahini (sesame butter)
  • Sea salt (to taste; optional)
  • Paprika (for garnish; optional)

Preparation:

1. Place chickpeas, lemon juice, oil, and garlic in food processor or blender and pulse until chickpeas are mashed.

2. Add tahini; pulse for 1 minute. If hummus is too thick, add some of the reserved chickpea liquid. Add salt if desired.

3. Garnish with paprika if desired

#homemadehummustastesbetter #lovetocook 

Cloud Bread – a great alternative!

Bread, the dreaded gluten, what fills me up and doesn’t make room for much else, but it tastes OH SO GOOD!

I swore off bread for a while, and even now limit my intake as much as possible, some days though, it sounds amazing.

On those days, Cloud Bread is a great alternative to bread bread!

Cloud Bread

Ingredients

  • Nonstick cooking spray
  • 3 large eggs
  • 1 dash cream of tartar
  • 1 dash sea salt (or Himalayan salt) (to taste, optional)
  • ⅓ cup reduced-fat (2%) plain Greek yogurt
Instructions
  1. Heat oven to 300° F.
  2. Lightly coat large baking sheet with spray. Set aside.
  3. Separate egg yolks from egg whites. Place whites in a medium bowl. Place yolks in a separate medium bowl. Set aside.
  4. Add cream of tartar to egg whites. Beat with a mixer on high until stiff peaks form, about 4 minutes. Set aside.
  5. Add salt and yogurt to egg yolks. Beat with a mixer on medium until blended.
  6. Gently fold ⅓ of egg white mixture into egg yolk mixture. Fold in the remaining egg white mixture until just incorporated, being careful not to overmix.
  7. Using a spoon, transfer a scoop of egg mixture onto prepared baking sheet, gently spreading into a thick pancake shape about 3 inches in diameter. Repeat with remaining batter.
  8. Bake for 25 to 30 minutes, or until golden brown and exterior is crispy to the touch. Immediately loosen cloud breads with a spatula; allow to cool on the baking sheet for 3 minutes, then transfer to a wire rack to cool completely.
  9. Serve immediately, or store in an airtight container.

 

Holiday Monday Morning

Good Morning!  image

Labor Day 2016 started off with Energize, talking to my daughter who is currently in India, and Master’s Hammer & Chisel followed by 2 Week Yoga Retreat.

Once my workout’s were done, I grabbed a Shakeology: Cafe Latte with almond milk, cold brew coffee, Focused Energy Boost, and ice…Ninja’s for a minute or two.  Tastes amazing!

Now I’m just hanging out learning how to set up this site.

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