A Healthy Recipe and Not-So Healthy recipe

Here is my healthy recipe that is similar to my protein pancakes.  Found this online at bodybuilding.com and I love it.


Protein Waffles

1 c. whey protein powder
1 egg
1/2 c. water
1/4 tsp. baking soda
1/4 tsp. vanilla
one banana


Mix thoroughly and pour into a heated waffle maker that has been greased.  You can also add 1 tsp. of mini chocolate chips to the batter once it has been poured onto the waffle maker if you want a little extra flavor, but keep in mind this will be an increase in sugar and carbs.  This recipe makes about 6 small sized waffles ( I have a regular waffle maker, not a huge belgian waffle one, but I'm sure it would work with that one too, just wouldn't make as many).  I also suggest doubling the recipe and freezing these waffles.  Enjoy!


Pumpkin Muffins- found on allrecipes.com

My mom made these.  Super easy! I had one bite and they are so easy that I decided to share with those who need a sweet treat or for those of you who aren't as concerned about carbs. : )

1   15 oz can pumpkin
1   18.25 oz yellow cake mix
1 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tsp. ground cloves
Splenda brown sugar mix

Preheat oven to 350 degrees.  Grease a 12 muffin pan or grease 12 muffin liners within pan.  Mix all ingredients together and divide batter evenly between 12 muffin cups.  Top with brown sugar and bake for 20-25 minutes or until you insert a toothpick and it comes out clean.

Protein recipes!

So I've been trying to eat a lot more protein lately because my trainer said I should.  It is REALLY hard!! Do you know how much 140 grams of protein is? A lot.  Consider that about one egg has 6 grams of protein per egg...yes, it is a lot to eat in a day, but it is working.  Anywho, because of this new goal to eat lots of protein, I've stumbled across a few little recipe gems.  The first is my go-to protein smoothie that I drink after I work out.  Yes, there is banana in it and orange juice, so there is a bit of sugar, but c'mon people, I will not eat/drink anything that doesn't taste decent.  My trainer suggested only drinking this post workout or if I'm substitute teaching or in a time crunch jam.  The second is a protein pancake recipe I found on the Hitch Fit website blog.  Hope you love it as much as I do!

Protein Fruit Smoothie

1 1/2 scoop whey protein ( I use the gold standard brand vanilla creme whey)
one carton greek yogurt (any flavor- small serving size)
handful of frozen berries
one banana
splash of orange juice
ice cubes

Blend all together.  This can easily be doubled and stored for a day or two.

Peanut Butter Protein Pancakes

2 scoops whey protein

8 egg whites

2 Tbs Peanut butter

2 1/2 Tbs Brown Sugar Splenda blend

1 c oatmeal

Blend all ingredients.  Spray nonstick pan and let pan heat up to a medium heat.  Pour a scoopful of batter into pan and flip when bubbles appear on pancake.   Batter is very liquid, but if pan is hot enough, it shouldn't spread too much.  Makes about 6-8 pancakes.

*These are thin pancakes and dense, but it is a pancake substitute, it's not going to be perfect.  I topped mine with a tiny bit of peanut butter and banana to make it go down a little easier.