Protein, fibre & omega 3 filled pancakes

Breakfast of Champions!!!

Went for a workout this morning and then had what I call my "breakfast of champions".

Pancake recipe (makes 3 pancakes)
4 tbsps of milled/ground flax seed
1 scoop of vanilla protein powder
1 tbsp of cinnamon (you can use less but I like cinnamon, so I put a lot)
splash of vanilla
pinch of salt
1/2 cup of egg white

Stir all ingredients together and then pour batter into a nonstick pan on medium heat.
When pancake sets, flip it over to cook other side. It takes about 3 minutes to make and it is full of great ingredients to fuel your day!!

Flax (4 tbsps) has only 200 calories and 10g of omega 3, along with 6g of fibre and 6g of protein!
Cinnamon will stabilize your blood sugar.
Protein powder (1 scoop) will give you 12.5g of protein along with the added protein from the egg white.

Add some berries (full of antioxidants and fibre) and PLAIN greek yogurt (0% liberte greek yogurt) with chia seeds and walnuts sprinkled on top to give you even more fibre and omega 3s.

Plain greek yogurt is low in calories and zero fat. It boosts your protien intake and it also gives you calcium which has been proven to help you lose weight. Choose the plain versions and save yourself almost 21g of added sugars!!! Always choose plain and add your own toppings...that way you can control what goes into your food!
Coffee and some almond milk (unsweetened, no sugar added almond milk!!!) and I am set for the day!!

Enjoy!

Home made baked pita chips compared to Stacy's brand

Baked chips on baking sheet

Use this brand of pita as it is low in calories and fat and high in fibre and protein!

Great alternative to Stacy's Pita Chips...
Cut the pita into pieces and place on baking sheet. 
Preheat oven to 425 and bake chips for 10 to 12 minutes or until crispy (time may vary depending on your oven).
Enjoy!!


Nutritional information comparison with Stacy's pita chips and this home made healthier version....

Stacy's Pita Chips VS Home Made Pita Chips

Serving size: 50 g or approximately 18 chips

                              STACY'S         HOME MADE
Calories                  240                   140
Fat                          9g                     1g
Sodium                   480mg               480mg
Carbohydrates         33g                    20g
Fibre                        2g                    10g
Sugars                     2g                     0g
Protein                     6g                     10g

If you choose the home made version you save 100 calories per serving and 8 grams of fat!! 
You also get 8g more fibre and 4g more protein per serving!

New Snacks I found at Noah's

Everytime I go to Noah's Health Food store I end up finding something new to try...here are some products I found yesterday...

Cacao nibs (pure chocolate chunks) covered in coconut sugar.  Very high fibre and a great when you want something sweet.

Cacao Beans
A bit bitter (like very dark chocolate) but great snack with lots of fibre and antioxidants...think of it as super power dark chocolate!!!

Detox Tea

Christine Avanti's recipe for detox tea....
3 oz fresh ginger
2 cinnamon sticks
3 bags of milk thistle tea
3 bags of dandelion root tea
30 drops of artichoke extract (one dose, or 1ml)
5 cups water
2 tbsp of lemon juice

Boil water with ginger in pan
Remove from heat and add tea bags and cinnamon. Cover and steep 15 min.  Add arichoke extract and lemon juice. Stir and chill in fridge. Have 2 cups per day.

Ingredients for Cleanse Tea: Dandelion Root tea, Milk Thistle Tea, artichoke extract, fresh ginger, cinnamon sticks,
Lemon juice and 5 cups of water.

Artichoke extract (found at Noah's Health Food Store)

One dropper full (1ml) of artichoke extract

Found at Noah's Health Food Store

Found at Bulk Barn

Cleanse Tea

Store it in the fridge in a container and have 2 cups per day.

Tasty bacon substitue!

I use cooked ham from the deli to make my own version of bacon.  I get the nitrate free variety and you can find low sodium versions as well.

Place cooked ham on foil covered baking sheet.

Place in toaster oven and bake at 400 for about 2-3 minutes per side. You can also bake a larger quantity in the oven.

When the ham crisps up remove it from toaster oven and let cool slightly.

It will crisp up as it cools and then you can use it as you normally would bacon!

This pita is high protein, high fibre and low fat! I found it at Fortinos and Longos.

I make a BLT with a high protein pita pocket and lettuce and tomato.  You can even add a squirt of mayo! Delish!

I also make boiled egg, bacon and cheese pita with it! Really tasty because the ham is salty! Great snack, breakfast or lunch idea!