Oatmeal and Egg White Pancake! (Prep friendly)

Doing this competition has made me get creative in the kitchen to make food that is on plan, but tastes good.  I told my coach that if I had to eat cardboard and air then I wouldn't make it.

I would like to share some of my recipes that I've come up with. These recipes are contest prep friendly (depending on your contest plan of course) but also awesome for people who are looking to lose body fat (which is really what a competition diet is anyway)

So enjoy here's my newest favorite breakfast creation.

Oatmeal and Egg White Pancake

Oats and Egg Whites for breakfast every morning...Luckily my coach allows us to swap oats out so I alternate between oats, cream of wheat, and grits but oats are my go to because I like them.

I’ve livened them up with my allotted almonds, cinnamon, nutmeg, added some Torani syrup but I  need some more excitement.  

I can’t take credit for this recipe, I got it from one of my fellow Roxstar teammates, Carol.  She’s my new best friend.

Preparation

The night before measure out your allotted oats and add just enough boiling water to cover.  Don’t add too much.  We just want to get our oats nice and fluffy.

This is where you can have a little fun with your mix ins.  Here’s what I’ve used

Stevia or Splenda

Cinnamon

Nutmeg

PB2

Vanilla

Torani Syrup: Caramel, Belgium Cookie, Vanilla,

Refrigerate overnight

Cooking

The next morning add your allotted egg whites to the mixture and stir it up

Spray your non stick cooking pan  or griddle and allow to get hot

TIP: Make sure your pan is hot enough before adding your mixture

Cook as a pancake and top with Torani Sugar Free Syrup or eat plain!

Recipes!!!

If you know me, I take forever to get going in the mornings even though I'm an early bird.  This is one of my favorite breakfasts when there is no time to scramble egg whites

Protein Power Packed Oatmeal

1/2 cup Steel Cut Oats (or whatever your serving size)

1 cup water

1 Scoop Protein Powder ( I LOVE BSN LEAN DESSERT's WHIPPED VANILLA CREAM)

1/4c. Liquid Egg Whites

Cinnamon 

Blueberries, Blackberries (optional)

Cook Oatmeal as directed

Add in Liquid Egg Whites and Protein Powder*

*SUPER IMPORTANT:  WAIT UNTIL THE OATS HAVE FINISHED COOKING, THEN ADD IN PROTEIN POWDER AND EGG WHITES*

Season with Cinnamon and add Berries to taste.

Homemade Protein Bars

I avoid a lot of the commercial protein bars because they 

a) taste like cardboard 

b) taste like candy and have the nutritional makeup of candy bars

c) are too expensive

These are adapted from Jamie Eason's Pumpkin Protein bars, but you can jazz it up anyway you'd like. I have used sweet potatoes, mashed bananas, used PB2, and varied the protein powder flavors

1/2 cup Xylitol natural sweetener (Xyla @ Whole Foods)
1/2 cup unsweetened apple sauce
3 tsp ground cinnamon
1 1/2 tsp ground ginger
1/2 tsp ground cloves
1 tsp baking powder
1 tsp baking soda
1/2 tsp sea salt
2 tsp vanilla extract
4 large egg whites
1 15oz can pure pumpkin, raw
2 cups oat flour (or use 2 cups of either depending on preference, higher carbs in oat flour, lower in calories and protein)
2 scoops vanilla whey protein
1/2 cup unsweetened vanilla almond milk
 Organic

1/2 cup chopped walnuts (optional, not included in nutritional info)

Preheat oven to 350
Spray 9x13 Pyrex dish with non-stick spray
Combine first 11 ingredients and mix well
Add the final 3 ingredients (4 if adding walnuts) and mix until incorporated.
Spread the batter evenly in the dish and bake for 30 minutes.
Makes 12 large squares.

Serving Size: Makes 12 squares

Clean Eating Recipe of the Week Egg Frittata/Mini Quiche

Egg Fritattas or Mini Quiche

This is a great recipe you can make for a few days in advance. It is grab and go.  There are several ways you can do this:  You can put it in a baking dish  and serve frittata style or you can pour into muffin tins and make mini quiche.  Either way is fine!

Note: If you choose to make mini quiche, DO NOT USE THE CUPCAKE LINERS.  

2 Cups Liquid Egg Whites

2 Egg Yolks

1/2 c. Low Fat Cottage Cheese

1/2 Non Fat Greek Yogurt

Salt and Pepper to Taste

Your choice of veggies- My personal faves are: spinach, bell peppers, onions, scallions,

Non stick cooking spray

Directions:  Mix all the ingredients together

If you choose muffin tins, fill until 2/3 full

Bake for 10-15 mins depending on oven..DO NOT OVERCOOK

This is a great breakfast dish because the cottage cheese and Greek Yogurt add extra protein to your breakfast.  Pair with a carbohydrate and a piece of fruit for a healthy breakfast.

Clean Eating Recipe: Oatmeal Protein Pancakes

This is one of my favorite breakfast meals.  I usually pair it with a hard boiled egg for good fat and grapefruit

Oatmeal Protein Pancakes 

1/4 cup of cottage cheese

1/4 cup of egg whites

1/4c steel cut oats

1 scoop of protein powder (vanilla is my favorite)

1 Tsp of coconut oil OR Non stick cooking spray

Directions

Blend together using a hand mixer or blender

Heat pan and cook like a pancake

Makes 1 serving 

Tip:  These taste great hot or cold, so I recommend making enough for about 2-3 days,  and keeping them in the refrigerator

I top my pancakes with low sugar preserves OR you can eat them plain.  They taste great hot or cold!