Peanut Butter Stuffed Chocolate Protein Pancakes

We have all seen protein pancakes online and thought, “hmm I wonder if that actually tastes any good or is it just healthy?” Well it’s Sunday brunch time in our house so what better time to whip up a batch that are bound to impress even the kids (or adult kids) in your family! 


Peanut Butter Stuffed Chocolate Protein Pancakes (makes 6 pancakes):


1/2 cup oat flour
1/3 cup cocoa powder
4 tbsp stevia
1.5 scoops of Chocolate Protein Powder (we used Bluestar Chocolate Iso Smooth)
2 tsp baking powder
1 tsp baking soda
1/4 tsp salt
1/2 cup of plain 2% greek yogurt
1/3 cup of unsweetened almond milk (we used vanilla)
3 tbsp egg whites
6 tbsp natural peanut butter 

1) Drop tbsp portions of peanut butter on a parchment lined tray. Smooth into 2 inch wide disks and freeze for at least 1 hour (the longer the better so they don’t start to melt when you transfer them during cooking).

2) Combine all dry ingredients in one bowl, and then whisk in the wet ingredients without over mixing.

3) Heat a non stick (we use ceramic) pan over medium-high heat with 1 tsp coconut oil and spoon a 1/4 cup of batter into the pan (you can likely cook 2 pancakes at a time in one large pan). Top each batter disc with a disc of peanut butter (using a pancake flipper), then top with just enough batter to cover the peanut butter disc fully before it melts (about 1 tbsp spread with a knife). Flip the pancakes after about 2-3 mins or when edges start to brown. 

4) Cook on the other side for about 1-2 mins and then serve! We topped our pancake with maple infused yogurt and cocoa nibs 🙂

Macronutrient Breakdown (per pancake):
Calories-213
Fat-9g
Carbohydrates-17g
Protein-13g
Fibre-4g
Sugar-5g

Shakshuka

We experienced our first Shakshuka in a restaurant we visited in the UK and fell in love with the flavours. After that it was a question of how we could recreate it in our own home. This dish is of Tunisian origin but is also popular in many other Northern African countries like Egypt. Think rich tomato stew with eggs poached on top. For our version, we decided to up the protein and spiciness quotient by adding in some spicy chorizo. Although traditionally eaten at breakfast, we like this dish as a light lunch or dinner served with a nice garden salad on the side 🙂

Shakshuka (makes 6 servings):

1 tbsp olive oil

1/2 a large onion, diced

2 cloves garlic, minced

100g Chorizo, chopped

1 medium red pepper, diced

1/2 can (14oz) diced tomatoes

1/2 can (14oz) crushed tomatoes

1 tsp chili powder

1 tsp cumin

1 tsp dried parsley

2 tsp smoked paprika

1 tsp cayenne pepper

Salt and pepper to taste 

12 eggs

1) Saute onions in a wide, shallow frying pan over medium-high heat until they start to soften then add garlic and cook 2 additional minutes. Add the chopped pepper and chorizo and cook 5 mins longer. 

2) Add the canned tomatoes (both kinds) and all spices/herbs and simmer over low heat for 10 mins or until reduced slightly. Add salt and pepper to taste. 

3) Crack the eggs into the mixture, distributing evenly (you can do half the eggs for the dinner meal and do the other half the next day for lunch if you like). Cover with a lid and let cook for 10 mins or until the whites of the eggs are cooked (but egg yolks still liquid).

4) Serve with a large spoon making sure the eggs don’t break. Top with some more dried parsley as garnish and enjoy!

Macronutrient Breakdown (per serving=2 eggs/serving):

Calories-450

Fat-19g

Carbohydrates-46g

Protein-26g

Double Chocolate Brownie Overnight Oatmeal

How does starting the day with a double chocolate brownie sound?! Too good to be true? NOPE! Our super chocolate-y Double Chocolate Brownie Overnight Oatmeal is a definite winner in mixing up your breakfast oats. It’s easy to make a bunch of these tasty delights ahead of time for the week too! Guilt free, high protein, fibre rich and low sugar…that’s a real breakfast of champions 😉


Double Chocolate Brownie Overnight Oatmeal (makes 1 serving):


1/2 cup of rolled oats
1/2 cup of unsweetened almond milk (regular, vanilla or chocolate to make it triple chocolate!)
1 tbsp stevia (or regular sugar but macros will change)
1 tbsp cocoa powder (raw is better here)
1/4 cup plain greek yogurt (we used 2%)
1/2 a scoop (13g) of chocolate protein powder (we used Bluestar Chocolate Iso Smooth)

1) Combine all ingredients in a small bowl, glass or mason jar. Place in the fridge overnight (or for at least 2 hours) and top with a dollop of greek yogurt and a sprinkle of cocoa nibs for a protein infused breakfast of champions! 

Macronutrient Breakdown (per serving):
Calories-290
Fat-6g
Carbohydrates-35g
Protein-29g
Fibre-7g
Sugar-5g

Banana Cream Pie Overnight Oatmeal

We got such great feedback about our Double Chocolate Brownie Overnight Oatmeal so we decided to try another delicious, dessert inspired flavour. This time we are using our vanilla whey protein powder to make a creamy Banana Cream Pie Overnight Oatmeal. Now what if that tastes as good as it sounds!?! Well it does, so dig in!

Banana Cream Pie Overnight Oatmeal (makes 1 serving):

1/2 cup rolled oats

1/2 cup unsweetened coconut milk (almond works fine too)

1/4 tsp banana extract (or hit Bulk Barn and grab banana cream extract, 1 drop will do, it’s a real find!)

2 tsp stevia

1 tbsp 2% plain Greek yogurt

1/2 scoop of vanilla whey protein (or vegan alternative, we used Blue Star Iso Smooth in Vanilla)

1/8 cup mashed banana (likely less than 1/3 of a medium banana)

2 tsp unsweetened shredded coconut

1) Combine all ingredients in a bowl or mason jar and mix evenly. Store in the fridge, covered overnight and serve cold or warm it up. Top with whatever toppings you may like (we did a few slices of banana, a dollop of greek yogurt and a sprinkle of coconut)! 

Macronutrient Breakdown (per serving):

Calories-301

Fat-7g

Carbohydrates-38g

Protein-23g

Fibre-6g

Sugar-6g

Peanut Butter Chocolate Overnight Oatmeal

If you have tried our Double Chocolate Brownie Overnight Oatmeal, you know how easy it is to have a delicious breakfast that tastes like a real treat but is also a great way to start the day. Well with a few small changes, you can transform the oatmeal you love to a new flavour that’s just as tasty if not better! The Peanut Butter Chocolate version of our Overnight Oatmeal is, in my opinion, even more tasty! Whip up a batch of 4 and have a few days of breakfasts ready and waiting for you in the morning. Guilt free, high protein, fibre rich and low sugar…beats out cereal any day!


Peanut Butter Chocolate Overnight Oatmeal (makes 1 serving):


1/2 cup of rolled oats
1/2 cup of unsweetened almond milk (regular, vanilla or chocolate to make it triple chocolate!)
0.5 tbsp stevia (or regular sugar but macros will change)
1 tbsp PB2 powdered peanut butter
1/4 cup plain greek yogurt (we used 2%)
1/2 a scoop (13g) of chocolate protein powder (we used Bluestar Chocolate Iso Smooth)

1) Combine all ingredients in a small bowl, glass or mason jar. Place in the fridge overnight (or for at least 2 hours) and top with a dollop of greek yogurt, peanut butter or a sprinkle of cocoa nibs for a protein infused breakfast of champions! 

Macronutrient Breakdown (per serving):
Calories-301
Fat-6g
Carbohydrates-34g
Protein-30g
Fibre-6g
Sugar-4g

Dairy Free Wild Blueberry Pancakes

Some Sundays just require a tasty breakfast don’t they? Well this week we decided we were going to make pancakes for Valentines day, but wanted to make them a little more nutrient dense and less sugar packed (Jon’s sweet enough 😉 We kept them dairy free so used almond milk and also substituted coconut oil and stevia for their less nutrient dense counterparts. A nice fluffy, soft pancake treat on a Valentines day Sunday without the splurge!

Dairy Free Wild Blueberry Pancakes (makes 6 pancakes):

1 1/2 c all purpose flour

2 tbsp stevia

1 tsp baking powder

1 tsp baking soda

1 pinch of salt

1 cup unsweetened almond milk

3 egg whites (or 1 egg but this will change the macros)

2 tbsp coconut oil, melted

1 tsp vanilla

1/2 cup wild blueberries

1) Combine first 5 dry ingredients in a bowl. Whisk wet ingredients in a measuring cup.

2) Pour the wet mixture into the dry and combine until just mixed (don’t over mix) then fold in the blueberries (if you stir them in your mixture will turn blue so be careful here!)

3) Heat a pan on med-high with a little coconut oil then scoop the mixture with an ice cream scoop (or 1/4 cup at a time) and cook for 3-4 mins per side or until edges bubble and it can be flipped. Cook on the other side for 2-3 mins more until cooked through (you will have to do this in batches). 

Enjoy with toppings of your choice but don’t forget these will add to your macros 😉

Macronutrient Breakdown (per pancake):

Calories-185

Fat-6g

Carbohydrates-28g

Protein-4g

Sugar-5g

Cinnamon Roll Protein Pancakes

What could be better than a protein packed pancake that tastes like a cinnamon bun? Not a lot! Our Cinnamon Roll Protein Pancake delivers a whopping 17g of protein per pancake and only 4g of fat and 17g of carbs! Topped with a delicious maple frosting, these babies are sure to be a Sunday Brunch winner or high protein mid week snack! 

Cinnamon Roll Protein Pancakes (makes 3 pancakes):

1/2 cup of oat flour (or put 1/2 cup of rolled oats in a food processor and grind until fine)

1 tsp baking powder

1 scoop Blue Star Iso Smooth Vanilla Whey Protein 

1 tsp stevia

1 tsp+1/2 tsp cinnamon

1 egg white

1/4 cup plain 2% Greek yogurt

3 tbsp unsweetened almond milk

1 tsp coconut oil (for frying)

Icing:

3 tbsp plain 2% Greek yogurt

1 tbsp maple syrup

1) Combine the dry ingredients (only 1/2 tsp of cinnamon) until combined. Whisk the wet ingredients in a medium bowl (except for the coconut oil). Once combined add in the dry ingredients until just combined (don’t over mix). 

2) Separate out 4 tbsp of the batter and add the remaining 1 tsp of cinnamon to this mixture. Put this mixture into a small ziplock bag and cut one of the corners off to make a piping bag. 

3) Make the icing by combining 3 tbsp yogurt with 1 tbsp maple syrup and set aside. 

4) Heat the coconut oil over medium heat then add the plain pancake mixture to the pan in 3 equal rounds. Pipe the cinnamon batter in the piping bag/ziplock in a swirl pattern on top of each pancake. Fry for about 3 mins before flipping each over. Cook for another 2-3 mins or until cooked through. Serve topped with the icing mixture and enjoy! Wanting a little added sweetness? Add a sprinkle of cinnamon and sugar on top 😉

Macronutrient Breakdown (per pancake):

Calories-163

Fat-4g

Carbohydrates-17g

Protein-17g

Fibre-2g

Sugar-6g

Brunch Skillet

There’s never a bad day to enjoy a nice brunch are we right? Jon and I had this delicious Brunch Skillet this Long Weekend Sunday al fresco and it was one of those moments when you realize you just love good food…and couldn’t eat boiled veg and baked chicken everyday lol. Man those people are missing out! Here’s to eating a well balanced diet and even more importantly, enjoying balance in life and health 🙂

Brunch Skillet (makes 4 servings):

1 tsp olive oil
18 oz Aurora tube polenta (we got this at No Frills)
1/4 cup warm water
2 cloves garlic, minced
1/4 teaspoon salt
freshly ground black pepper
1 15 oz can refried beans
1 cup Allegro Lactose Free Cheese, shredded
1 cup Organic Salsa (chunky)
8 Free Run Organic eggs
Optional garnish: Fresh parsley, diced avocado, halved grape tomatoes and Mexican hot sauce

1) Preheat oven to 375 degrees and oil a cast iron skillet with olive oil. You can use a different pan or a casserole dish too just make sure whatever you use is oven safe. In a bowl, break up the polenta then add in the water, garlic, salt and pepper and mix until well combined (get crazy and use your hands!). Put the polenta in the skillet to create an even bottom layer.

2) Spread the refried beans as your next layer followed by the salsa. Sprinkle evenly with shredded cheese then crack eggs on top, spacing them out. Season with salt and pepper and bake for 20-30 minutes or until egg whites are cooked but egg yolks are still runny. Cut into quarters and enjoy with a side salad!

*Optional: add some chopped avocado, grape tomatoes, parsley or hot sauce on top (not included in macros)

Macronutrient Breakdown (per serving):

Calories-348
Fat-11g
Carbohydrates-42g
Protein-20

Vegan, Gluten Free Apple Pie Pancakes

The leaves are turning, the weather is getting crisp and APPLES are in season. So what better way to honour the apple than a healthy, low fat apple pie PANCAKE!? The JMFitFood kitchen smells seriously seasonal right now 😉 Think low fat, gluten free, vegan (no eggs/dairy) and hella tasty. How can you go wrong! Treat yourself this weekend and whip up a batch for the family why don’t you?!

Pancake Mix:

2 cup rolled or quick oats
1/2 cup unsweetened almond milk
1 cup unsweetened applesauce
1 tsp cinnamon
1/2 tsp nutmeg

1/2 tsp ground ginger

2 tbsp baking powder
2 tbsp apple cider vinegar
1 tsp cinnamon
1 tbsp maple syrup

1 tbsp raw Stevia

Topping:
1 small apple

1/2 tsp cinnamon

1/4 tsp ground ginger

1/4 tsp nutmeg

Pancake Mix:

1) In a blender or food processor place all ingredients for pancakes. Blend until smooth then leave the mixture for 5 mins to thicken. Heat a non stick pan over medium heat (5-6 ish) and scoop 1/4 cup portions of batter (spray pan with coconut cooking spray if needed), spread slightly into rounds and cook for 2-3 mins a side or until cooked through (pressing slightly after flipping to flatten). Feel free to cover your pancake pan with a lid if you feel they aren’t cooked through to your liking. 1 Serving= 2 pancakes 🙂

Apple Pie Topping:

1) Chop the apple into small pieces and place in a small saucepan, cover with water and add in spices. Cook for 5 mins or until softened, drain. Top your pancakes with apple and sprinkle with more cinnamon! 

Macronutrient Breakdown (per serving aka 2 pancakes):

Calories-246

Fat-3g

Carbohydrates-54g

Protein-9g

Fibre-14g

Sugar-12g