Protein-Packed Pancake

Try this sweet potato pancake to keep your body healthy and burning fat all day long.
Ready in 12 minutes • Makes 1 serving

Pancakes:

• 1 medium sweet potato (4 oz)
• 1/4 cup organic pumpkin, canned
• 1/8 cup oats
• 1/2 scoop whey protein powder
• 1/2 cup egg whites
• 1/2 tsp baking powder
• Stevia, to taste
• Cinnamon, to taste
• 1 tsp vanilla extract
• Berries, to top (optional)

Frosting:

• 1/4 scoop vanilla whey protein powder
• 1 tsp cinnamon
• 1 packet Stevia
• Water

 Instructions:

1. Set a nonstick pan on medium-high heat.
2. Microwave the sweet potato for 5–8 minutes, or until soft.
3. After the potato is cooked, blend all of the ingredients together in either a blender or with a hand mixer.
4. Pour mixture into the pan. Cook about 2 minutes per side.
5. To make frosting, mix all ingredients in a small bowl with a fork. Slowly stir in water until you achieve a smooth consistency. Spread on top of pancake. Top with berries, if desired. Serve.

Nutrients per serving: 

Calories: 310, Total Fats: 2 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 25 mg, Sodium: 270 mg, Total Carbohydrates: 41 g, Dietary Fiber: 7 g, Sugars: 13 g, Protein: 29 g, Iron: 2 mg

Sweet potatoes are one of nature’s best sources of beta-carotene and are high in fiber. Several recent studies have also shown that regular consumption of sweet potatoes can help strengthen the body’s immune system, and by combining them with oats in this recipe, you’ll also receive extra immunity-boosting benefits. Pairing whey protein, oats and sweet potatoes makes this a winning combo to eat before an intense workout or as your first meal of the day. With its high protein, complex carbohydrate and fiber content, you will be well on your “whey” to reaching your fitness goals, and have plenty of energy throughout your day and/or your toughest workout.





*Taken from: Oxygen magazine

Baked Pumpkin Spice Oatmeal

Oats keep your muscle gains up and belly fat down. Here’s a fresh take on a clean classic that will energize your workouts.

 Nutritional Bonus

• Pumpkin is low in fat and calories and contains anti-aging alpha-hydroxy acids (AHAs).
  
• Cinnamon keeps your hunger at bay by stabilizing fluctuating blood sugar levels.
• Nonfat cottage cheese yields 14 grams of slow-digesting casein protein in just a half cup serving.
  
• Oats whittle your middle with soluble fiber and keep your heart healthy with beta-glucan.

Baked Pumpkin Spice Oatmeal
Makes 1 serving · Ready in 35 minutes

½ cup old-fashioned oats
1 cup water
¼ cup pumpkin puree
2 tbsp nonfat cottage cheese
¼ tsp baking powder
Dash sea salt
¼ tsp cinnamon
½ tsp vanilla
1/8 tsp allspice
1 piece crystallized ginger, crushed (optional; available in the spice section at supermarkets)

1. Preheat oven to 350°F.
2. Combine all ingredients in an oven-proof bowl. Stir to mix thoroughly.
3. Place in oven and let bake for 30 minutes. Remove and serve.

Nutrients per serving:

Calories: 213, Total Fats: 3 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 103 mg, Total Carbohydrates: 38 g, Dietary Fiber: 6 g, Sugars: 9 g Protein: 9 g, Iron: 2 mg

*Taken from: Oxygen Magazine