February may not be Pumpkin Spice Latte season, but I hardly think Pumpkin Spice Latte lovers will protest a recipe for Pumpkin Spice Latte Protein Pancakes, right?
Protein pancakes have been my go-to morning meal since I began eating well over my body weight in protein grams daily. Without exaggeration, there have been maybe 5 weekdays over the past 7 weeks that I’ve had something other than protein pancakes.
If you look around, there are plenty of protein pancake recipes out there using oats and protein powder as well as coconut flour, baking powder, baking soda, bananas, etc. etc. Ain’t nobody got time for that!
The only way I’m able to fit in pancakes during the week is if they’re super quick. Do you have time to measure out 5+ ingredients, then mix them together, cook, flip, eat? I sure don’t.
These pancakes are essentially three measured ingredients, and two add-ons that you can just sprinkle in. I’m providing measurements for the pumpkin spice and ground coffee here for perspective and because not everyone knows there’s a big difference between a teaspoon of spices and a tablespoon of spices. But once you’ve seen the proportions, you’ll be able to just eyeball it!
If you want “syrup”: After measuring the scoop of protein, sprinkle maybe 1/8 of the scoop into a tiny dish. Add (literally) a few drops of water at a time and mix to form a syrup consistency. Pour this on top after the pancakes are done.
Here I’ve topped mine with 1/2 tablespoon almond butter. More topping ideas: Maple syrup (duh), chocolate chips or syrup, additional pumpkin pie spice, yogurt (or yogurt jazzed up with stevia and cinnamon, thinned with water slightly to make a “frosting”), marshmallows, sprinkles, coconut flakes, etc.
- 1/4 cup unsweetened vanilla almond milk
- 1/2 cup old fashioned oats
- 1 scoop Cellucor Cor-Performance Whey Cinnamon Swirl or vanilla protein powder with about 130 calories and 25g protein per scoop
- 1 packet or 1 dropper full no-calorie sweetener (I use liquid stevia)
- 2 teaspoons ground coffee
- 1 teaspoon pumpkin pie spice
- Optional: splash of vanilla extract
Pour 1/4 cup almond milk into a liquid measuring cup. Add enough water so the liquid comes just between the 1/3 and 1/2 cup markers. Add this and the rest of the ingredients to a blender. Process until smooth.
Scrape the batter down using a spatula.
Heat a medium-sized pan over medium-low heat. Spray with nonstick spray or coconut oil spray.
Pour a small amount of batter into the pan. I usually start on the edges of the pan and am able to get 3 pancakes 3-3 1/2 inches wide. Place remaining batter aside.
Don't let the pancakes cook too long or they'll be too dry. You want the bottom edges to look slightly firm. The tops will begin to have a sheen and look slightly set, but still wet. Flip now! Do not wait for bubbles like traditional pancakes. You won't see any.
Cook for about 30 seconds on the second side, until the bottom sets and is able to be lifted with a spatula.
Continue with the remaining batter.
Top with desired toppings and enjoy!
I’m totally in love with this Cinnamon Swirl Banana Protein Bread.
One of the things I miss most since starting my clean eating meal plans is DESSERT! Prepping 5 meals a day for 5-7 day days at a time is really time consuming. I’m still trying to get everything down, so I’m hoping it will get quicker eventually, but right now I’ve been in the kitchen a lot after work and then jumping into bed so I’m well rested when my 5:30am alarm goes off.
This hasn’t allowed for a lot of time to explore clean baking, but through the magic of Instagram, I’ve found a few recipes I’ve been meaning to try out.
I found a recipe for protein banana bread and put a few twists on it to keep the fat and sugar counts low.
Do not ask me if I licked the bowl and/or spatula. I mean… Come on… Who does that :p
This protein bread recipe is out of this world. This is coming from the girl who looooves traditional baked goods made with all purpose flour, whole eggs, sugar, and real butter.
The unbelievable truth is that this banana bread is made with no refined flour, no added sugar, and no butter. It’s gluten-free, clean, has 16g protein, and is low fat, only 2g. And only 5 ingredients if you don’t count the vanilla extract and cinnamon (two of my favorite things — if you don’t have these in your pantry at all times, we can’t be friends!).
- 3/4 cup old-fashioned oats or oat flour
- 2 scoops Cellucor Cor-Performance Whey Cinnamon Swirl or vanilla protein powder with about 130 calories and 25g protein per scoop
- 4 ripe bananas (about 12 ounces without peel)
- 1/2 cup nonfat plain greek yogurt with 120-140 calories per cup (Voskos, Trader Joe's)
- 4 egg whites
- 1 teaspoon vanilla extract
- 1 teaspoon plus 1 tablespoon cinnamon
- coconut oil spray or coconut oil, for greasing pan
Preheat the oven to 350 degrees.
Add all the ingredients except the 1 tablespoon cinnamon (only add 1 teaspoon cinnamon at this point) to a blender, NutriBullet, or food processor. (If you're using plain vanilla protein powder, add 1 teaspoon additional cinnamon.) Process until smooth.
Spray a loaf pan with coconut oil. If you don't have coconut oil spray, melt a teaspoon or so of coconut oil, dip a paper towel in it, and wipe on the bottom and sides of the loaf pan. You can also use regular nonstick spray.
Pour the batter into the pan. Scoop 1/4 cup of the batter back out of the pan and place it in a small bowl. Add the remaining tablespoon cinnamon and stir well.
Dollop the cinnamon batter mixture onto the top of the regular batter. Swirl using a spatula or spoon. Be careful not to over-swirl, as you'll lose the pretty effect.
Bake for 30-35 minutes, until edges are brown and a toothpick inserted in the center comes out mostly clean.
Allow to cool and then slice into 6 pieces.
If you follow me on Instagram, you already know my new year’s resolution.
I’ve started a journey to eat as clean as possible (90% clean, 10% traditional), build muscle, and lean out my body.
The past 15 years (maybe more) I’ve hovered at more or less 112-pounds when stepping on the scale. Certainly a weight many women might “dream” of being. The problem is, the majority of that 112-pound frame is fat. I have very little muscle, which is most likely because for the past 15 years I’ve sat at a computer doing web and graphic design. Sure, I’ve had brief moments of athleticism — field hockey in eighth grade, the rowing team in college, then personal trainer sessions my senior year of college to work off a month eating my way through Europe the previous summer, my recent interest in running. But those have all come in waves; there’s never been a steady flow where I’ve challenged my body.
So, after randomly stumbling across a bikini competitor on the popular page of Instagram last summer, discovering she was about my height and weight when she started, and how far she came in 4 months, I decided I wanted to do something about the pooch around my midsection.
How can I feel “fat” when my weight and height combination registers as “underweight” on a BMI chart? It’s pretty easy when there’s a thick padding of fat around my entire body.
I’ve definitely received some comments saying “WHY are you dieting?!?! You’re sooo skinny already!” Well, thank you? I guess? The problem is, it’s easy to look good in clothing, but I want to look good in a bikini. There’s a reason why there are 341 million search results for the phrase “look good naked.” I want to be STRONG, not skinny.
This is a prime example of what I’m talking about:
And about that neutral word which has a negative connotation – diet. The definition of the word “diet” is “the foods eaten, as by a particular person or group.” EVERYONE has a diet. Mine is one that I strive to be filled with whole foods and minimally processed foods.
In fact, that’s what the basis of this entire blog was born out of. When I bought this domain name and started building this site four years ago, I wanted to show people that cooking is easy. That you don’t need to buy fancy ingredients (whether processed or expensive or both) to make a healthful meal. I even started (but didn’t finish, ah, the life of an Aries) an article in 2010 titled “What are overprocessed foods?”
But I also love baked goods to death, so those recipes were bound to be posted here
And for the record, I’m eating way more than I normally did. 5-6 balanced meals a day, every 3 hours. My meals consist of 3-4 ounces of protein with complex carbs and veggies. I’m rarely hungry.
I’m excited to share with you the meals I’ve been coming up with! The best way to see what I’m up to more frequently (and to get quick recipes) is to follow me on Instagram.
And for my friends that are annoyed by all my health/fitness posts: unfollow me. I don’t want to bug you and won’t be offended.
In closing, I think this video is hilarious
The December Daring Bakers’ Challenge had us all cheering – the lovely and talented Bourbonnatrix of Bourbonnatrix Bakes was our hostess and challenged us to make fun, delicious and creative whoopie pies! Delicious little cake-like cookies sandwiching luscious filling in any flavors we chose… What else is there to say but “Whoopie!”
It’s been quite a year! I started a new job, a new relationship, saw a lot of great concerts, went to Cabo, Santa Barbara, San Diego, Sonoma, New York.
This week I’ve been working on my resolutions for 2014, as well as travel plans for the year. First up is a trip to San Diego the first weekend of the new year, followed by a trip to Cambria, CA for my boyfriend’s mom’s birthday! For our trip to San Diego we’ll be stopping at Stone Brewery for some lunch and beer. Many people know their beer, but their food is also really delicious and the outdoor seating in the gardens is beautiful.
On to this caramel banana whoopie pies recipe.
This was a nice little challenge for December. It was nice to take a break from all the cookies I’ve been making to bake something different.
- 2 cups all-purpose flour
- 1/2 teaspoon cinnamon
- 1/2 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon kosher salt
- 1/2 cup mashed banana (about 1 large ripe banana)
- 1/2 cup greek yogurt
- 1 stick (1/2 cup) unsalted butter, room temperature
- 1/2 cup granulated sugar
- 1/2 cup packed light-brown sugar
- 1 large egg
- 1 teaspoon pure vanilla extract
- 1/4 cup sugar
- 1 tablespoon water
- 3 tablespoons heavy cream
- 1/4 tablespoon unsalted butter
- 1/4 teaspoon pure vanilla extract
- pinch kosher salt
- 4 ounces cream cheese, room temperature
- 1/2 teaspoon vanilla
- 2 cups powdered sugar
Preheat oven to 350 degrees. Line a baking sheet with parchment paper, or spray with nonstick spray.
Whisk together the flour, cinnamon, baking powder, baking soda, and salt.
In a small bowl, combine the banana and yogurt.
In a large bowl, beat together the butter and sugars until light and fluffy. Add the egg and vanilla and beat to combine.
Add half the banana and mix in. Add half the flour and mix. Repeat with the remaining banana and flour.
Using a half-tablespoon scoop, place the dough onto the baking sheet, about 2 inches apart.
Bake until the edges are golden, about 12 minutes. Remove from sheet and allow to cool.
Meanwhile, make the caramel sauce.
Add the sugar and water to a small saucepan set over medium high heat. Allow to boil without stirring. If crystals begin to form on the side of the pan, use a silicone spatula to scrape it down.
When the liquid starts to brown, swirl the pan. Remove it from the heat when it becomes a dark amber color.
Stirring with a wooden spoon, slowly add the heavy cream. Continue to stir and add the butter, vanilla, and salt. Set aside.
To make the frosting, beat the cream cheese and vanilla until smooth. Gradually beat in the powdered sugar until smooth.
To assemble the whoopie pies, spread a small amount of caramel on the underside of one cookie. Spread a small amount of frosting on the underside of another cookie, then sandwich the two together.
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