Vanilla Chia seed pancake

High Protein Snack Recipe: Chia Seed Pancakes

In recent years, pancakes have evolved from a sugar and carb-laden breakfast staple to a versatile post-workout snack. Fitness buffs and healthy eaters everywhere have developed a multitude of healthy recipe variations to take pancakes from a sweet treat to a nutritional powerhouse. From banana pancakes and protein pancakes to berry pancakes and matcha pancakes, there’s a recipe for every breakfast-lover. The following variation uses protein powder to turn pancakes into a high-protein snack that’s ideal for muscle recovery post-sweat session.

Chia Seed Pancakes

Vanilla Chia Seed Protein Pancakes

Pancake Ingredients:

  • 2 tbsp whole wheat flour
  • 2 tbsp almond flour
  • 3 tbsp vanilla protein powder
  • 1/2 tsp baking powder
  • dash of salt
  • 1/2 tsp chia seeds
  • 1 egg
  • 2 tbsp almond milk

Topping Ideas:

  • nuts
  • melted nut butter
  • cacao nibs
  • berries
  • chia seeds
  • greek yogurt
  • shredded coconut



Directions:

Spray pan/griddle with non-stick spray and turn heat to medium.

Combine all the dry ingredients in a bowl (whole wheat flour, almond flour, protein powder, baking powder, salt, chia seeds).

Add in wet ingredients (egg, almond milk) and stir together. Protein powders vary in consistency–add more almond milk if needed to thin the batter.

Measure and pour 2 tbsp of batter into pan/griddle to form each pancake. Once it starts to bubble on top and brown on the bottom, flip and cook the other side. Each pancake will take about 4 minutes total (2 minutes per side).

Serve with your toppings of choice.

*Make this recipe faster by prepping dry ingredients and setting aside the night before.

Having nutritious snacks after a workout can make or break the successful achievement of your fitness goals. Experts recommend noshing on foods that are high in protein within 30 minutes post-workout in order to reap the most benefits for muscle recovery. These 15-minute pancakes are a great option to prepare and enjoy within that time window for optimal refueling!


 

Mango Cucumber Pepper Summer Salad

mango pepper salad

mango pepper salad

Mango cucumber pepper salad is a very colorful summer comfy salad. Mango which is the main ingredients in today’s salad is a member of the drupe family. Olives, coconuts and dates are also types of drupes. They have a creamy sweet taste and enriched with 20 vitamins and minerals.

Research shows that mangoes have been considered as the most widely consumed fruit in the world. There are many health benefits of mangoes, few among them are like decreased risk of muscular degeneration, improvement in digestion and bone health and help in hair growth and shine. Mangoes

are also rich in copper, calcium and iron and antioxidants such as beta –carotene and zeaxanthin. Eating mangoes also decreases the risk of obesity and heart disease and promotes overall health. So add on to your health with this super delicious, healthy colorful summer salad.

Ingredients: Continue reading

Zanzibar on The Zeit Blog

7 Fresh Summer Juice Recipes From the East African Islands and Their Benefits

So summer is here and one of the most important things we need during the long summer days is to stay hydrated. But there are places in the world where summer never goes away. Take my home town Mombasa for instance: the temperature is above 95 degrees most of the year.

 

I am about to give you fresh drink recipes and their benefits that you have not read in any blog before. These are healthy drinks that are easy to make and are so soothing that you are going to thank me for this.

 

Remember, where I come from food is mostly prepared by instinct and no exact measures are available a lot of the time. So please add ingredients based on your own taste and use HONEY or any other healthy sweetener to your taste.

 

The best way is to use a juicer, if you don’t have one just blend and use a sieve.


 

Garlic

Garlic’s health benefits are well known- image by SOMMAI

1- Juice Ya Epo

Ingredients

Carrot – 1 medium

Garlic – 1 clove (one section of the whole garlic)

Apple – 1 medium

Directions

Blend the mixture together with 250 – 300 ml of water.

Benefits

The combination of carrots, apples and garlic consumed for 21 days, is believed to help clean toxins in the body and increase the body’s overall strength.

 


Pumpkin

Pumpkin not only gives great texture and taste but has many benefits too – image by twobee

2- Juice Ya Tango

Ingredients

Apple – 1 medium

Pumpkin – 1 250 grams

Celery + leaves – 250 grams

Directions

Blend the mixture together with 250 – 300 ml of water.

Benefits

This juice is definitely worth trying. It is believed to be an anti-oxidant, cholesterol killer, stomach cleanser, and a headache remedy.


Continue reading

How to Make Michele the Trainer’s Fat Free Fusion Balsamic Vinaigrette

Vegetable salad

Love creamy salad dressing?  Are you trying to lose weight? If so I recommend low fat and only recommend good fats from whole foods.  Here is a way to make a delicious rich creamy salad dressing with no fat. If you want quality fats, add some organic avocado or organic olives into your salad!

I created this recipe because I had some excellent organic white mushrooms and organic baby carrots that were begging for an Italian salad dressing but I didn’t want oil.  If you want to indulge, I have an excellent Creamy Italian Salad Dressing recipe that boasts a top quality olive oil, but normally I avoid oils.  This new recipe was perfect.  My salad had the mushrooms, carrots, chopped romaine hearts, Persian cucumbers, and organic green olives, but you can add tomatoes or any other great salad veggie too. Continue reading