protein pancakes - dayna deters determined fitness...jul 11, 2012 · protein pancakes makes 1...

1

July Determined Fit Recipes

Breakfast

Strawberry Chai-Spiced Oatmeal

Makes 1 serving

1 ¼ cup water (use less for thicker consistency)

1 bag chai tea

½ cup dry, large flake oats

1 scoop vanilla protein powder

1 tsp. flax seed, freshly ground

½ Tbsp. unsweetened almond milk

½ cup fresh strawberries, sliced

Pinch cinnamon

1. In a small pot, bring water to a boil over high heat.

2. Remove pot from heat. Steep the tea bag for approximately 5 minutes.

3. Remove tea bag and return water to the stove and bring back to a boil.

4. Once boiling, add oats, then reduce heat to medium-low. Continue to cook, stirring

occasionally, until liquid is absorbed, about 8-10 minutes.

5. Transfer cooked oats to a serving bowl. Stir in protein powder and ground flax. Stir in a little

milk at a time until desired consistency is reached.

6. Top oats with strawberries and lightly sprinkle with cinnamon.

Nutritional Facts:

Calories: 330 Fat: 4g. Carbs: 40g. Sugar: 11g. Protein: 32g.

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Protein Pancakes

Makes 1 serving

Ingredients:

1 scoop vanilla protein powder

2 Tbsp. coconut flour

1 Tbsp. almond flour

1/4 cup egg whites

1 tsp. pure vanilla extract

1 tsp. baking powder

1 tbsp. psyllium husks

1 tbsp. xanthan gum

1 egg

Directions:

1. Heat a non-stick frying pan on medium.

2. Mix all ingredients together in a bowl.

3. Pour ingredients into pan to form pancakes, cook until bubbles appear then flip, remove once

cooked to desired texture.

Dayna’s Tip: Add a 2 Tbsp. plain greek yogurt, 1 Tbsp. PB2 + 3 tsp. unsweetened milk (mix), or

¼ cup sugar free syrup as your topping.

Nutritional Value:

Calories: 371 Fat: 8.6g. Carbs: 31.2g. Protein: 43.2g. Sugar: 3.6

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Maple and Flax Pancakes

Ingredients:

1/8 cup of flaxseed

3 packets of stevia

1/2 cup rolled oats (gluten-free or regular)

1/4 cup vanilla protein powder

1/2 cup of liquid egg whites

1/8 cup unsweetened almond or cartoned coconut milk

2 tbsp. unsweetened apple sauce

1 tsp natural maple flavoring (optional)

Directions:

1. Whisk everything together.

2. Fry up on a nonstick pan further nonstick with some coconut oil or non-stick cooking spray.

3. Flip when the bottom has started to brown.

Dayna’s Tip: Top with sugar free syrup, fruit, or melted nut butter.

Nutritional Value:

Calories: 352 Fat: 7.7g. Carbs: 43.2g. Protein: 29.2g. Sugar: 3.9g.

4

Green Banana Shake

Serves 1

Ingredients:

1 banana

1 serving vanilla protein powder

1 cup spinach leaves

1 teaspoon cinnamon

1 cup unsweetened almond or cartoned coconut milk

½ tsp. peanut butter

Directions:

1. Mix everything in a blender.

2. Once it’s all blended, pour it into a glass and enjoy!

Nutritional Value:

Calories: 336 Fat: 9. Carbs: 30.4g. Protein: 29.3g. Sugar: 14.3g.

5

Crockpot Overnight Steel Cut Oats

Serves 2

1 cup unsweetened almond milk

1/2 cup chocolate protein powder

2 tbs. unsweetened cocoa powder (or more, to taste)

1/8 tsp. salt

2 Tbsp. stevia

1 cup old fashioned steel cut oats (regular or gluten-free)

1 medium banana, mashed

Directions:

1. In a small bowl, mix all of the ingredients together.

2. Divide between 2 small bowls, mugs, or mason jars.

3. Cover and refrigerate overnight (or for at least an hour (or more) so the oats soften and

absorb the liquid).

4. Top with chopped nuts or topping of choice if desired!

5. Enjoy cold, or microwave for 30-60 seconds to enjoy warm!

Nutritional Value:

Calories: 300 Fat: 5.9g. Carbs: 46.5g. Protein: 18g. Sugar: 8.3g.

6

Family Size Egg Scramble

Serves 6

Ingredients:

8 large eggs

1 tsp. worcestershire sauce

1 tsp. kosher salt

2 tbsp. water

2 tbsp. butter or odorless coconut oil, divided

½ lb. bacon, chopped into ⅓” strips

10-12 button mushrooms, cleaned, stemmed and sliced

2 green onions, chopped

Directions:

1. Heat a large non-stick fry pan over medium heat.

2. Add sliced bacon and cook for 4-5 minutes, stirring so bacon fries evenly to desired doneness.

3. Line a plate with a paper towel. Remove bacon from pan to a plate lined with a paper towel

and let grease drain.

4. Discard bacon grease and wipe pan clean with another paper towel.

5. Heat the frying pan over medium and melt one tablespoon of butter in pan.

6. Add mushrooms and sauté for 4-5 minutes.

7. Add in green onion and sauté for one minute.

8. Remove from pan and set aside.

9. In a large bowl or quart measuring cup, crack eggs and beat until well blended.

10. Add water and worcestershire sauce and salt.

11. Re-heat the same non-stick large fry pan over medium heat and melt remaining tablespoon

butter.

12. Pour in egg mixture and let cook for about a minute.

13. Gently pull eggs from side to center of pan, allowing liquid egg to meet the hot pan until

eggs have gently set but are still a bit runny.

14. Add in bacon, mushrooms and green onion and fold gently into eggs.

15. Remove from heat when set but still soft.

16. Eggs will continue to cook.

Plate immediately and serve.

Nutritional Value:

Calories: 343 Fat: 26g. Carbs: 2.6g. Protein: 23.5g. Sugar: 1.3g.

7

Moroccan Chicken Salad

Makes 2 servings

Ingredients:

2-4 ounce chicken breast

2 tsp. lemon juice

1 tsp. grapeseed oil

½ tsp. ground cumin

dash ground cinnamon & cayenne pepper

Freshly-ground black pepper, to taste

6 cups mixed baby greens

½ medium orange sweet pepper, seeded and thinly sliced

1 mini cucumber, thinly sliced

2 Tbsp. nutritional yeast

2 Tbsp. balsamic vinegar

3 tsp extra virgin olive oil, divided

2 slices multi-grain bread or gluten-free toast

¼ tsp garlic powder

1 Tbsp fresh cilantro, chopped

Directions:

1. Move oven rack up to top level. Pre-heat broiler to high.

2. In a small bowl, combine lemon juice, oil, cumin, cinnamon and cayenne.

3. Brush spice mixture over both sides of the chicken breasts and place them on a baking sheet

and sprinkle with black pepper.

4. Place chicken under the broiler for 15 minutes, turning once.

5. Meanwhile, toss baby greens with balsamic vinegar and 2 tsp olive oil. Divide between two

plates and top each with sweet pepper, cucumber and nutritional yeast on top.

6. Toast bread. Brush with remaining olive oil and sprinkle with garlic powder.

7. Remove cooked chicken, let cool slightly and slice. Arrange over salads and top with fresh

cilantro and remaining oil (if needed). Place toast on the plates and serve.

Nutritional Facts:

Calories: 365 Fat: 14g. Carbs: 35g. Sugar: 13.5g. Protein: 33 g

8

Spicy Chicken

Serves

Ingredients:

1 cup Salsa

1 large Egg

½ cup black beans (cooked)

1/2 cup Shredded Chicken

1 tsp. hot sauce (optional)

Directions:

1. Put salsa and hot sauce in a pan and cook it between medium and medium-high for about 5

minutes to reduce, stirring occasionally. It should be almost paste-like, otherwise your finished

dish will be watery.

2. Add chicken and black beans to the salsa mix.

3. Reduce heat to medium.

4. Crack eggs into the pan, scramble everything together. Cook for about 3 minutes, or until the

eggs are cooked through.

Nutritional Value:

Calories: 347 Fat: 7.9g. Carbs: 39.4g. Protein: 36.4g. Sugar: 9g.

9

Mustard Chicken with Black-Eyed Pea Salad

Serves 4 (2/3 cups salad)

Ingredients:

4 (3-5 oz. each) boneless, skinless chicken breasts

3 Tbsp. coarse-grained mustard

1/2 tsp. salt

1/2 tsp. black pepper

1 (15 oz) can black-eyed peas, rinsed and drained

1 cup frozen corn kernels, thawed

1/3 cup chopped red onion

1/4 cup apple-cider vinegar

3 Tbsp. chopped fresh flat-leafed parsley

Spray broiler rack with non-stick spray; preheat broiler to high

Direction:

1. Combine chicken, 3 tablespoons of mustard, 1/4 tsp. salt and 1/4 tsp. of the pepper in a

Ziploc bag.

2. Massage to coat, then place chicken on broiler rack and broil 4 inches from heat, turning

once, until chicken is cooked through (about 4-5 minutes each side).

3. To make salad, stir together black-eyed peas, corn, onion, vinegar, parsley and the remaining

1 teaspoon mustard, 1/4 tsp. salt and 1/4 tsp. pepper in a medium bowl.

Serve in 4 bowls or for leftovers, enjoy!

Nutritional Value:

Calories: 338 Fat: 9.9g. Carbs: 23.5g. Protein: 38g. Sugar: 1.7g

10

Turkey Enchiladas

Serves 4

Ingredients:

Enchiladas:

1 lb. extra-lean ground turkey breast

1 can (15.5 oz) black beans, rinsed and drained

1 can (4.5 oz) chopped green chiles

1 can (14.5 oz) diced organic tomatoes

2 cloves garlic, minced

1/2 onion, chopped

1/4 cup chopped cilantro

1 tsp. cumin

1 tsp. chili powder

8 Flour Tortillas, medium (low carb, or corn tortilla, GF)

2/3 cup 2% Milk Mexican Four Cheese Blend, shredded (or vegan cheddar shredded cheese)

non-stick spray

Enchilada Sauce:

2 garlic cloves, minced

1 tsp. chipotle chills in adobo sauce

1 1/2 cups tomato sauce

1/2 tsp. chili powder

1/2 tsp. ground cumin

3/4 cup vegetable or chicken broth

Directions:

1. To make the sauce, coat bottom of saucepan with non-stick spray.

2. Sauté garlic.

3. Then add chiles, tomato sauce, chili powder, cumin and broth.

4. Bring to boil.

5. Reduce heat to low and simmer 10 minutes.

6. In a large non-stick skillet, brown ground turkey.

7. Add chopped onion, garlic, cumin, chili powder, beans, tomatoes, cilantro, green chiles.

8. Stir and simmer on low for 20 minutes.

9. Preheat oven to 400 degrees.

10. Spray a 9×13 pan with non-stick spray.

11. Place 1/2 cup of the turkey mixture into the center of each tortilla and roll it up.

12. Place in baking dish, seam side down.

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13. Top enchiladas with sauce and sprinkle cheese evenly over pan.

14. Cover with foil and bake for 25 minutes.

15. Remove foil and continue baking until lightly brown.

Serve warm and enjoy!

Nutritional Value:


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Crock Pot Hawaiian Chicken

Serves 4

Ingredients:

4 (3-5 oz.) chicken breasts

1 cup BBQ Sauce (I use Annie’s Brand)

1 cup frozen pineapple chunks

3 garlic cloves minced

1 tsp. ground pepper

Directions:

1. Place everything in the crockpot.

2. Cook in crock pot on LOW for 6-8 hours.

That is it, super easy! Enjoy!

Dayna’s Tip: Make sure to use frozen no added sugar or fresh pineapple to ensure you’re not

adding more sugar to this meal.

Nutritional Value:

Calories: 309 Fat: 6.6g. Carbs: 36.6 Protein: 25g. Sugar: 29.2

13

Crockpot Sausage, Pepper and Onions

Serves

Ingredients:

1 12-16 ounce package of sausage (I used organic chicken sausage with basil)

1 red, green & yellow bell pepper

1 large onion

1 (15 oz) can organic diced tomatoes

4-6 garlic cloves minced

Italian Seasoning


Directions:

1. Place everything in a crockpot.

2. Cook on LOW in slow cooker for 8 hours.

Another easy recipe! Enjoy!

Dayna’s Tip: Add one extra slow acting carbs to make a fat-burning meal.

Nutritional Value:


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Crockpot Italian Sausage with Onions and Peppers

Serves 5

Ingredients:

1 lb. hot Italian sausage links

1 large green pepper (chopped)

1 medium onion (chopped)

1 (15 oz.) can organic diced tomatoes

4 garlic cloves (minced)

2 tsp. onion powder

1 tsp. red pepper flakes

2 tsp. Italian seasonings

Directions:

1. Combine all ingredients in a crockpot.

2. Cook in slow cooker on LOW for 6-8 hours.

Nutritional Value:

Calories: 352 Fat: 26.3g. Carbs: 8.8g. Protein: 20g. Sugar: 4.5g.

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Slow Cooker Taco Chicken

Serves

Ingredients:

4-(3-5 oz.) chicken breasts

2 tablespoons low-sodium chicken broth

2 tablespoons apple cider vinegar

1/4 cup water

1 can diced tomatoes

1 can green chili

1 onion chopped

Taco Seasoning:

1 tbsp. chili powder

1/2 tsp. garlic powder

1/2 tsp. paprika

1/2 tsp. cumin

1/2 tsp. kosher salt

Directions:

1. In a small bowl combine the taco seasoning, the chicken broth, vinegar and water.

2. Pour mixture over the chicken.

3. Add everything else to the crockpot.

4 Cook on LOW in slow cooker for 6-8 hours.

Enjoy!

Dayna’s Tip: Add one fast-acting carb or 2 slow carbs to this meal.

Nutritional Value:


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Slow Cooker Stuffed Bell Peppers

Serves

Ingredients:

5 bell peppers (any color)

1 lb. lean Italian hot sausage

1/2 head of cauliflower grated or food processed to make cauliflower rice

1 small white onion chopped

1 small can tomato paste

5 cloves of garlic

1 tbsp. basil

2 tsp. oregano

1 tsp. red pepper flakes

1 tsp. thyme

Directions:

1. Mix all the ingredients in a bowl (except peppers).

2. Cut the tops off and take the seeds out of the bell peppers.

3. Stuff those peppers with the mixture.

4. Place peppers at the bottom of slow cooker and cook on LOW for 6-8 hours.

Enjoy!

Nutritional Value:


17

Flank Steak and Bok Choy Stir-Fry

Serves 5

Ingredients:

2 Tbsp. low sodium soy sauce

2 Tbsp. rice vinegar

1 Tbsp. PB2 mixed with 2 tsp. water

1 Tbsp. Stevia

2 garlic cloves, minced


1 lb. flank steak (or skirt), thinly sliced crosswise

1 Tbsp. cornstarch

1 tsp. avocado, or canola oil

1 large head bok choy, cut 1 inch thick crosswise

4 carrots, halved lengthwise, thinly sliced

2 cups organic brown cooked rice

5 Tbsp. peanuts, chopped

Directions:

1. In a small bowl, mix soy sauce, vinegar, PB2, honey and garlic; season with pepper.

2. In a bowl, toss steak with cornstarch; season with pepper.

3. In a large nonstick skillet with a lid, heat oil over medium-high heat.

4. Add steak and cook, tossing, until browned. Transfer to plate.

5. To skillet, add soy mixture, bok choy and carrots.

6. Cover and cook, tossing occasionally until tender, about 5 minutes.

7. Return steak to skillet; cook until heated through.

8. Serve each serving over 3/4 cup rice; sprinkle with 1 Tbsp. peanuts.

Enjoy!

Dayna’s Tip: To decrease calories and carbs, you can make cauliflower rice instead.

Nutritional Value:


18

PB2 Protein Bar

Makes 16 bars

Serving Size for snack: 2 bars

Ingredients:

1/2 cup vanilla protein powder

1/2 cup PB2 powder

1/2 tsp. salt

1/2 tsp. baking powder

1/8 tsp. baking soda

½ cup Stevia

1/3 cup melted peanut butter

1 tsp. vanilla extract

1 egg

Directions:


2. Spray a 8-inch square pan with non-stick spray.

3. Combine melted peanut butter and stevia in a mixer.

4. Beat well.

5. Add vanilla and egg.

6. Add remaining dry ingredients and mix well.

7. Spread batter into pan.

8. Bake for 30 minutes, or until a toothpick inserted into the center comes out clean.

Cut and enjoy!

Nutritional Value:


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Carmel Protein Muffins

Serves

Ingredients:

1 large fresh banana

1/4 cup pea protein powder (1 scoop)

1/8 cup Stevia

1/2 cup of gluten-free oats

1 tbsp. chia seeds

1 tbsp. almond butter

1/4 cup unsweetened almond milk

1 tsp toffee flavor drops (optional)

1 tbsp. caramel flavoring extract

Directions:

1. First, make the base of your cupcakes – your muffins – by blending the muffin ingredients until

you get a thick batter. Then, divide this into 3 (ideally silicone) muffin cases.

2. Bake at 350 for about 20 minutes or until, when poked with a knife, your knife comes out

clean. (Don’t overbake them because they’ll turn a bit dry if you do. Just take them out as soon as

they’ve cooked through).

3. Allow them cool and enjoy!

Nutritional Value:


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Chocolate Pumpkin Cake

Make 16 bars

Serving Size: 4 bars

Ingredients:

1 (15 0z.) can of pumpkin puree

3/4 cup unsweetened cocoa powder

2 tbsp. coconut oil

¼ cup stevia

1/2 cup chocolate pea protein powder

3 tbsp. coconut flour

1/2 cup egg whites

Directions:

1. Place all of the above ingredients in a bowl and blend them.

2. Pour the mix onto a nonstick baking pan (ideally a small silicone one)

3. Bake at 350 degrees for about 30 minutes or until, when poked with a knife, your knife comes

out clean.

4. Once baked, slice into ten squares. The brownies are a bit mushy.

5. Munch melted 1 tbsp. nut butter on top.

Nutritional Value:


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Chocolate Protein Donuts

Serves 3

Serving Size: 1 donut

Ingredients:

1/4 cup vanilla pea protein powder

1/4 cup almond flour

2 tbsp. stevia

2 tbsp. unsweetened almond milk

1 whole egg

1/2 tsp baking powder

Directions:

1. Blend all the above ingredients until you get a sticky dough.

2. Stick this dough inside a donut pan, ideally a silicone one.

3. Bake at 350 degrees for about 15 minutes or until they’ve cooked through.

4. Allow the donuts cool completely before removing them from the donut pan.

Topping: For the chocolate, melt 2 squares of dark chocolate with 1 tsp of coconut oil. Pour this

then on top of the donuts and add some chocolate sprinkles on top!

Dayna’s Tip: This recipe is one serving so you can add topping to this donut!

Nutritional Value:

Calories: 114 Fat: 6.3g. Carbs: 4.1g. Protein: 12.5g. Sugar: .5g.

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July 4th

Determined Fit Recipes

Coleslaw Fit Recipe

Makes 6 servings

Serving Size: 3/4 cup

Ingredients:

Dressing:

½ cup Dayna’s mayonnaise recipe (see the last page)

2 Tbsp. stevia

1/4 cup plain almond milk

2 1/2 tablespoons lemon juice

1 1/2 tablespoons white vinegar

1/2 teaspoon salt

1/8 teaspoon pepper

Slaw:

1 head of cabbage

1 medium carrot (about 1/4 cup)

2 tablespoons minced onion

Directions:

1. Chop cabbage into chunks and run through your food processor, or chop fine (or buy a

package of the pre-chopped cabbage coleslaw mix).

2. Combine all of the dressing ingredients in a large bowl, whisk well.

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3. Combine cabbage, carrots, and onion and toss well.

4. Pour dressing over the slaw and turn to coat well.

5. Cover and refrigerate for at least 4 hours before serving to allow the cabbage to soak up the

marinade.

Dayna’s Tip: Leave overnight is best.

Nutritional Value:


24

Red Potato Salad

Makes 10 Servings

Serving Size: ¾ cup

Ingredients:

6-7 medium red potatoes, scrubbed and cut into 3/4-1 inch pieces

1 cup Dayna’s mayonnaise recipe (see the last page)

1.5 Tbsp. brown mustard

1 1/2 Tbsp. white vinegar

3/4 tsp. celery salt

1 tsp. black pepper

1-2 celery stalks, thinly sliced

3/4 cup onion, diced

4 hard-boiled eggs, coarsely chopped

4 slices bacon, cooked and crumbled

Optional: freshly chopped chives, (garnish)

Directions:

1. Place potato chunks in large pot and cover with cold water.

2. Bring to a boil over medium-high heat.

3. Reduce heat to medium-low and continue cooking for 8-10 more minutes, or until potatoes

are tender.

4. Drain potatoes and set aside.

5. In a large bowl, combine Dayna’s mayonnaise recipe, mustard, vinegar, salt, pepper, celery,

onion, eggs, and bacon.

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6. Mix until well and add potatoes and stir until coated.

7. Chill for 2 hours or overnight.

Garnish with chives prior to serving (optional).

Nutritional Value:


26

Slow Cooker Baked Beans

Makes 8 cups

Serving Size: 1 cup

Ingredients:

1 lbs. dry white Northern beans

2 cans (15oz.) “no salt added” tomato sauce

4 tbsp. soy sauce or gluten-free soy sauce

1 3/4 cup water or vegetable broth

2 tbsp. apple cider vinegar

2 tsp. minced garlic

1 tbsp. molasses

1 tbsp. stevia

1/2 tsp salt

1 tbsp. cumin powder

1 1/4 tsp. chili powder

1/2 tsp. onion powder

Directions:

1. Drain and rinse the beans.

2. Lightly grease a crockpot (mine is 4 quarts) with non-stick spray, then add all ingredients.

3. Cover with the lid, and cook on high 7 hours or until beans are soft.

4. Turning off the crockpot, but keeping the lid closed, let sit 1 hour.

5. Serve immediately, or transfer to a container and refrigerate for up to 4 days.

6. If reheating, add a little water (up to 1/2 cup for the entire recipe) and stir, then heat.

Nutritional Value:

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Calories: 154 Fat: .4g. Carbs: 43.2g. Protein: 14.7g. Sugar: 7.8g.

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Strawberry Custard Pie

Serves 8

Crust:

1 1/4 cup almond meal

½ cup vanilla whey or pea protein powder

5 tbsp. coconut oil, melted

Filling:

3 cup strawberries, thinly sliced

1/8 cup + 1 Tbsp. Stevia

1/2 tsp xanthan gum (to firm up filling)

4 eggs

1/3 cup FitPro Protein or unsweetened almond milk

1 tsp vanilla extract

Directions:


2. Combine crust ingredients and press evenly on bottom and sides of pie pan.

3. Bake for 10-12 minutes, until crust begins to brown.

4. Increase oven heat to 400 degrees.

5. In a medium bowl, combine rhubarb, strawberries and stevia.

6. Carefully sprinkle xanthan gum over mixture and stir very well to combine.

7. Spread strawberry mixture over crust.

8. In another bowl, whisk together eggs, FitPro or milk, vanilla and 1 Tbsp. stevia.

9. Pour evenly over strawberry mixture in crust.

10. Bake for 15 minutes, then reduce oven temperature to 350 degrees.

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11. Bake for another 30-35 minutes, or until filling is completely set.

12. Let cool in pan.

Enjoy!

Optional Tip: You can add a sprinkle of crushed topping walnuts.

Nutritional Value:

Calories: 235 Fat: 18.3g. Carbs: 10g. Protein: 9.9g. Sugar: 5.1

30

Dayna’s Mayonnaise Recipe

Ingredients:

11.5oz Silken Tofu (soft)

1 tsp. apple cider vinegar

1 Tbsp. fresh lemon juice

1/2 tsp salt

1 tsp mustard

1 tsp. stevia

1/2 tsp. finely ground pepper

Directions:

1. Place all ingredients in a blender and process until smooth.

2. For a slightly firmer texture, drain through a cheese cloth in the fridge for an hour before

transferring to an airtight container. This will also allow the flavors to come together a little more.

Tip: You can store this for as long as you would keep an opened tofu container in the fridge.

Nutritional Value: (2 Tbsp.)

Calories: 23 Fat: 1g. Carbs: 1g. Protein: 2.3g. Sugar: 0

protein pancakes - dayna deters determined fitness...jul 11, 2012 · protein pancakes makes 1...

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