2 INGREDIENT PANCAKES
Coconut oil, as needed
2 large eggs
1 ripe medium banana
Optional add-in - protein powder
Heat a skillet over medium heat and add a little bit of coconut oil. Blend the eggs and banana in a blender until very smooth (30 seconds to a minute) Pour the banana mixture in the hot skillet and cook for 1 minute. Flip and cook for another minute.
Approximately 45 calories - 0 Trans Fat
GUILT FREE CHOCOLATE PANCAKES
Breakfast is my favourite meal of the day.
I love low carb-high protein variations that keep
me feeling full and energetic!
1 egg or egg substitute
1 tsp baking powder
1 tbsp cocoa powder
1/2 cup almond flour
1 tsp cinnamon powder
1 tbsp apple cider vinegar
1 tbsp pure vanilla extract
1/2 tsp cardamom powder
1 tbsp maple syrup or honey
1/2 cup unsweetened almond milk
Blueberries, banana, kiwi, peanuts, maple syrup or honey. 🍯
SWEET POTATO TOAST
Gluten-free, Dairy-free, Soy-free, Egg-free, Nut-free, Vegan!
This healthy, gluten-free "toast" is easy to prepare and you can get really creative with the toppings to keep it interesting. Basically, it's large sweet potato slices that are cooked until tender but not mushy, so that they are sturdy enough to hold your favourite toast toppings.
* If you dislike sweet potato you can do this with eggplant, but it's not as firm.
When preparing your sweet potatoes, you want them to be thin enough that they will cook quickly, but not so thin that they will bend in your hands or fall apart when you add your toppings.
You also want the slices to be thick enough that you can actually cut the sweet potato relatively evenly.
Aim for roughly 1/2-inch thick slices.
You can bake a bunch of sweet potato toast slices in the oven all at once, and then you can store them in the fridge and pop them in the toaster to reheat them as needed.
You can do this in the toaster but it takes several rounds.
Toppings are endless!
Roasted tomato slices with green onions and olives
Hummus and sliced cucumbers
Mashed avocado with lime juice
Tomato sauce and low fat cheese
Ricotta and honey
Peanut butter or almond butter with sliced bananas
Tahini and cinnamon
Fruit and hemp seeds
Radishes, vegan mayo and sprouts
Earth Balance spread and nutritional yeast
Prep Time 5 minutes
Cook Time 5 Minutes
Total Time 25 Minutes
Serving Size 3 slices
1 large sweet potato
Preheat the oven to 400ºF and line a baking sheet with parchment paper to help prevent sticking.
Slice the ends of the sweet potato off, then cut it lengthwise into 1/2-inch thick slices. Arrange the slices in a single layer on the baking sheet. (No oil needed!)
Bake until the slices are tender and easily pierced with a fork, about 20 minutes. Serve warm with your favorite toast topping.
Store any leftover sweet potato slices in an airtight container in the fridge for up to a week. To reheat for an easy breakfast, or snack simply pop them in the toaster!
Per Slice: Calories: 38
MEGAN'S PROTEIN POWDER PANCAKES
1/2 cup of whole grain uncooked oats (I use Bob's Red Mill)
1/2 cup fat free cottage cheese
4 large egg whites
1/4 tsp cinnamon
1 scoop of vanilla protein powder
A dab of unrefined coconut oil for pan
Pure maple syrup or raw honey.
Optional: fresh fruit
Cook in frying pan, griddle plate or waffle maker.
Banana Protein Recovery Muffins
Who says you can't combine post-workout nutrition and dessert? You'll go bananas for these flavor-packed muffins that are almost too good to be recovery fuel!
4 very ripe bananas
2 large eggs
1/3 cup plain yogurt
1/3 cup coconut oil, melted
1/2 cup coconut sugar or other sugar of choice
1 teaspoon pure vanilla extract
1 1/2 cups whole grain or gluten free pastry flour
1/2 cup protein powder
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/2 teaspoon ginger powder
1/4 teaspoon salt substitute or sea salt/Himalayan
1/2 cup walnuts, chopped
Peel bananas and place them in a pot.
Cover and heat a bit until they have released some liquid.
Place bananas and liquid in a fine-mesh strainer set over a bowl and allow to drain, stirring occasionally, for 15 minutes.
Transfer strained banana liquid to a saucepan and simmer over medium-high heat until reduced to about 1/4 cup.
Stir together reduced banana liquid with bananas and mash until mostly smooth.
Whisk in eggs, yogurt, coconut oil, sugar and vanilla.
In a separate bowl, stir together flour, protein powder, baking powder, baking soda, cinnamon, ginger powder and salt.
Add wet ingredients to dry and stir together gently.
Fold in walnuts.
Divide mixture among 12 standard-size greased or paper-lined muffin cups.
Bake for 18 minutes, or until a toothpick inserted into the center of a muffin comes out mostly clean.
Let cool several minutes before unmolding.
Makes 12 muffins.
THE BENEFITS OF OVERNIGHT OATS
Unlike oatmeal, which is cooked in boiling water on the stove or zapped in the microwave, overnight oats are not cooked at all. They're actually just rolled oats that are left to soak in liquid overnight in the fridge.
Perfect for meal prep, you can also substitute oats for quinoa!
Because you'll be using rolled oats, which are already pre-cooked, allowing the oats to soak in a liquid overnight is enough to soften the grain to the same texture as would cooking.
There are countless health benefits of overnight oatmeal.
A cup will help you feel full and satisfied. People who eat oatmeal for breakfast feel full for longer and consume fewer calories at lunch than when they consume regular cereal.
Overnight oats are good for your gut health. Uncooked, rolled oats that you use in overnight oats contain 8.5 grams of resistant starch.
Cooked oatmeal, on the other hand, only contains 0.3 grams of resistant starch. Resistant starch is a type of prebiotic fiber that your body doesn't digest. Instead, it passes through your digestive system untouched until it reaches your gut, where it is fermented by your gut bacteria and helps to promote a healthy gut environment.
Oats are high in fiber. A half a cup of rolled oats (the standard serving size for overnight oats) contains 4 grams of fiber. That's equivalent to 14 percent of how much fiber you should eat per day. Fiber benefits include keeping your digestive system regular, keeping you full, and protecting your heart.
Oatmeal is good for heart health. A specific oat fiber called beta-glucan has been shown to reduce cholesterol levels by 5 to 10 percent.
Although overnight oatmeal has health benefits, how healthy your overnight oats can be depends on how you make them. Make sure you're not adding unhealthy ingredients to them, like white sugar, and flavored syrups.
A well-balanced breakfast should contain clean carbs, fat, protein, and fiber.
•healthy fats (nuts or nut butter)
•protein (protein powder, dairy milk, yogurt, nuts)
•fibre (seeds, whole fruit)
Making overnight oatmeal is easy and can be broken down in a few, simple steps.
Pick your flavor combination. Get creative!
You can throw in some seeds, add-ins like protein powder or Greek yogurt, savoury flavourings, fruit, and other ingredients like cinnamon or coffee.
While you're sleeping, the flavors fuse together, so all you have to do is eat it in the morning. No cooking required.
*NOTE: You can also use instant oats instead of rolled oats. This swap allows your overnight oats to be ready quicker because instant oats are partially cooked even more than rolled oats.
Overnight oats should be stored in the refrigerator in an airtight container immediately after you mix.
Oats are not pasteurized, meaning that there could be microbial pathogens present in the oats. Typically, you can keep oats in dry storage because the low moisture content of the oats prevents the pathogens from growing at room temperature.
However, when you add milk, water, or nut milks, the oats can allow for these pathogens to increase in numbers if stored at room temperature,which may lead to foodborne illness. Storing the oats in the refrigerator will prevent or at least slow down the growth of pathogens if they were present in the oats.
Here is one quick and easy overnight oats recipe.
HONEY NUT OATS
1/2 cup rolled cut oats
1/2 cup milk or milk substitute (I like to make these with almond milk)
1 tablespoon peanut butter or nut butter
1 teaspoon maple syrup or honey
1 teaspoon chia seeds, optional
Mason jar with lid
Add in the dry ingredients—oats and chia seeds (if desired)—to the Mason jar first.
Pour in the milk or milk substitute then add in the nut butter and maple syrup or sweetener of choice.
Mix the ingredients together until the nut butter has been evenly added to the oat mixture.
Make sure all of the oats are submerged in the milk.
Seal the lid, and place the oats in the refrigerator.
The next morning, sprinkle in desired fruit toppers.
2 INGREDIENT PUMPKIN PANCAKES
2 large eggs
1 cup pumpkin puree
1/4 tsp cinnamon or Pumpkin Spice mixoptional
Combine all ingredients in a bowl while the pan is heating over medium high heat with butte/coconut oil.
Use a 3 tablespoons of batter to create a small pancake. Allow to tiny bubbles form (about 2 minutes).
Flip and cook 1 minute more or until cooked through. Enjoy!
2 INGREDIENT PROTEIN PANCAKES
70g liquid egg whites
15g protein powder
Heat a non-stick skillet over medium-high temperature, spritzing with canola oil spray as necessary.
Pour egg whites into a small bowl.
Add protein powder over the egg whites.
Stir for 30 seconds, or until the ingredients have been thoroughly combined. It's normal for the protein powder to bead up and form lumps in the egg whites; just try your best to remove them by mixing.
Spoon 1/5 of the mixture onto the heated skillet—more or less is fine, depending on how large you want your pancakes to be.
Cook until sides have become firm enough to lift with a spatula. Flip and cook for another 30 seconds.
Remove from heat and consume immediately, topping with a bit of maple syrup or honey.
Repeat with remaining batter.
5 MIN SWEET POTATO BREAKFAST BOWL
* For a nut free alternative, substitute nuts and nut butter for unsalted sunflower seeds and sunflower seed butter.
1 sweet potato
1 banana (sliced)
2 tablespoons fresh or frozen organic blueberries or mixed berries
2 tablespoons any unsalted raw nuts or seeds that you like (pecans work well)
1 tablespoon hemp seeds
1 tablespoon unsalted almond butter. If you use powdered, mix with water or substitute with sunflower seed butter
Optional dash of maple syrup or honey
Pre-roast 3-4 sweet potatoes in the oven at 400 degrees for 30 - 40 minutes.
Keep in fridge for use.
Take one cooked sweet potato, add the sliced banana, blueberries, nuts, hemp seeds, raisins and almond or seed butter to your sweet potato.
Warm up if you like.
Sprinkle with cinnamon and optional sweetener and enjoy!
Bananas: High in potassium, so it enables nutrients to move into the cells, and waste to move out of the cells in your body. It, therefore, relaxes muscles and helps the secretion of insulin for blood sugar control to produce energy!
Sweet Potato: Contains vitamin A, which is effective for healthy skin inside and out and protects against infections. It’s a superior source of beta-carotene, a precursor to vitamin A. According to World’s Healthiest Foods, studies have shown that sweet potatoes raise the blood’s vitamin A levels. They are also high in vitamin C.
Blueberries: Contains soluble fiber, which helps lower blood cholesterol and glucose levels. They are also high in antioxidants, which help protect against free radicals. Studies show that blueberries even lower blood pressure, help prevent heart attack, and improve memory.
Raisins: Contain a high amount of antioxidants to help boost your immune system, increase resistance to infection, and reduce inflammation in arthritis.
Hemp Seeds: Help with PMS symptoms (ie. bloating, tiredness, irritability, depression, breast tenderness, headaches). Hemp seeds are also a plant-based source of omega-3 fatty acid, which has been shown to improve mental health, eyesight, lower the risk of heart attack, reduce inflammation, and promote healthy brain functioning.
Almond Butter: Contains calcium, which promotes healthy heart, bone health, healthy nerves, and contracts muscles. It also helps ensures that blood clots normally.
Cinnamon: It has anti-fungicidal and anti-tumor activities.
HOMEMADE CINNAMON TOAST CRUNCH CEREAL
🌱Vegan, gluten-free and paleo friendly.
1 Cup Almond Flour
1/4 Cup Coconut Flour
3/4 Cup + 2 tsp Coconut sugar divided
1/4 tsp Salt of choice (not table salt)
1 1/2 Tbsp Cinnamon
1 Large egg white
2 Tbsp Coconut oil melted
Plant-based milk of choice or dairy milk if preferred
Preheat your oven to 450 degrees and line two baking sheets with parchment and set aside.
In a large bowl, stir together the almond flour, coconut flour, 3/4 cup coconut sugar, salt and cinnamon until well mixed.
Add in the egg white and melted coconut oil. Using your hands, press the mixture together until it begins to moisten and you can pack it into a ball.
Place half the dough between two large pieces of parchment paper and roll out until VERY thin, about 1/16 inch thick.
Cut the dough into 3/4 inch squares and gently transfer to the prepared sheets. Repeat with remaining dough. You can also leave the squares cut right on the same parchment paper, without separating them, then bake them. They break apart once cooled!
(However the ones in the center are a little chewy this way).
Sprinkle the remaining 2 tsp of coconut sugar over the squares and bake until they just turn golden brown, about 3-4 minutes.
They burn very quickly so watch them closely in that last minute. They will not be crunchy when they come out of the oven.
Let the squares cool on the pan completely.
Top with plant-based milk and enjoy!
BAKED AVOCADO EGGS
salt substitute and pepper, to taste
1 cherry tomato, quartered
1 sprig fresh basil, chopped
shredded cheddar cheese or plant-based shreds
2 tablespoons fresh chives and cilantro
Get creative with different toppings!
Preheat oven to 400°F (200°C).
Slice the avocados in half and remove the pits.
Place the avocado halves on a baking sheet and scoop out some a bit of the flesh to make a bigger hole.
Crack one egg into each hole and season with salt substitute and pepper.
Top with toppings of choice (such as grilled mushrooms) and bake for 15 minutes or until yolk reaches desired consistency.
Sprinkle with fresh herbs, as desired.
Serve with toast
PUMPKIN SPICE BREAKFAST EGG BITES
Pumpkin spice is the flavour of fall!
Paleo, gluten-free and delicious, Pumpkin Spice Egg Bites are also super easy to make.
Makes 12 egg muffins
7 eggs beaten
1 cup pumpkin puree
3 tablespoons maple syrup
1 teaspoon pumpkin pie spice
1/2 teaspoon pure vanilla extract
1/4 teaspoon baking powder
Small amount of oil to grease your pan or use liners
Preheat the oven to 375* F.
Add the beaten eggs, pumpkin puree, maple syrup, pumpkin pie spice, vanilla extract, and baking powder to a large bowl and combine well with a whisk.
Lightly grease muffin pan or try silicone pans or muffin liners.
Pour the egg and pumpkin mixture evenly amongst the muffins liners.
Bake the pumpkin egg muffins for 18 to 20 minutes until the muffins are cooked through and the tops are no longer runny.
Apples, blueberries, and optional almonds make this a filling, satisfying, healthy breakfast.
1 cup dry quinoa
2 cups water
1 medium apple, cored and diced
1/2 cup raw almonds, chopped
1 cup fresh or thawed frozen blueberries
1/2 cup raisins or chopped, pitted dates
1 teaspoon cinnamon
1/2 cup unsweetened oat, hemp, or nut milk
Place quinoa and water in a saucepan, bring to a boil, cover, reduce heat, and simmer for 15 minutes or until quinoa is done and all the water is absorbed.
Fluff with a fork.
Add remaining ingredients and stir for 2–3 minutes.
Get creative with add-ins!
SAVOURY LENTIL & QUINOA PROTEIN PANCAKES
These vegan, gluten-free savoury lentil & quinoa protein pancakes are delicious, filling, and packed with plant-based protein!
Happy Pancake Tuesday! 🥞
For the Pancakes
1 cup red lentils
1 cup white quinoa
1 ¼ cup water
1 clove garlic, minced
¼ cup fresh cilantro leaves
1 tablespoon coconut oil
1 tablespoon fresh lemon juice
1 tablespoon apple cider vinegar
¾ teaspoon baking powder
½ teaspoon garlic powder
½ teaspoon coriander
1 teaspoon salt substitute
Freshly ground black pepper, to taste
1 pepper, seeded and minced
3 tablespoons minced shallots
Sliced cherry tomatoes
Peppery greens (e.g. arugula)
(Optional - use Instant quinoa and rinsed canned lentils)
Add the lentils and quinoa to two separate airtight containers. Pour tap water into both containers until it completely covers the lentils and quinoa. Refrigerate both containers overnight or for at least 8 hours.
Drain and thoroughly rinse both the lentils and quinoa.
Add the lentils and quinoa to a food processor along with the 1 ¼ cup water, minced garlic, cilantro leaves, coconut oil, lemon juice, apple cider vinegar, baking powder, garlic powder, coriander, salt substitute and pepper.
Process for 2-3 minutes or until the batter is completely smooth.
Transfer the batter to a large mixing bowl and gently fold in the peppers and shallots.
Heat a medium skillet or griddle pan over medium heat. Spray or rub the pan with coconut oil.
Once the pan is hot, drop a full ladle of batter into the skillet and cook for 2 to 2 ½ minutes on one side. Flip and cook another 2 to 2 ½ minutes on the other side.
You want the pancake to just be turning golden in colour. Transfer the cooked pancake to a plate and repeat with the remainder of batter.
Serve warm, topped with fresh veggies of your choosing.
GOLDEN GODDESS CHIA PUDDING
Never skip breakfast!
There are many quick make-ahead options.
This pudding is a perfect snack with protein and nutrients!
In previous Team Transformation meetings we have discussed the many amazing benefits of Turmeric! Turmeric is one of the most nutritional supplements in existence.
* If you dislike the texture of chia pudding you can always blend it in a bullet or with an immersion blender.
3 tbsp chia seeds
1 cup plant milk
1/2 tsp turmeric
1/4 tsp cinnamon
1/4 tsp fresh grated ginger
pinch black pepper (to activate the turmeric)
1 tbsp maple syrup
Mix ingredients to a jar or bowl and mix until combined.
Place jar in the fridge, and mix again after 5 minutes.
Let chia pudding set for at least 1 hour or overnight. If you want to eat this for breakfast, I recommend making it the night before.
Get creative with toppings!
Coach Megan 🥣 👑