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Category Archives: Breakfast

The healthiest protein shake you can easily make at home

Your faithful correspondent is getting ready for the holiday bulge and sigh, yes, on a “diet.” There are no gimmicks here. Just eating more lean proteins and more vegetables and cutting back on that delicious elixir we know as wine. It is depressing. But I refuse to eat “diet” foods — there will be no SlimFast, no LeanCuisine, nothing of that sort. If I’m going to eat something, it has to taste good and be real food.

So when I looked for a good snack and browsed my nearest Whole Foods for a protein shake, I was floored. Read the ingredient list of your typical supermarket protein shake and you’re likely to end up befuddled, confused, maybe even scared. I was. What is in this stuff, I thought! This is the entire ingredient list of the Slim-Fast Protein shake:

Ingredients

WHEY PROTEIN ISOLATE (MILK), SUGAR, COCOA (PROCESSED WITH ALKALI), SUNFLOWER OIL, GUM ARABIC, MALTODEXTRIN, CELLULOSE GEL, BUTTERMILK POWDER, SOY FIBER, SOYBEAN LECITHIN, XANTHAN GUM, SALT, CARRAGEENAN, POTASSIUM PHOSPHATE, DEXTROSE, SODIUM PHOSPHATE, ARTIFICIAL FLAVOR, ACESULFAME POTASSIUM (A NONNUTRITIVE SWEETENER), ASPARTAME AND GUAR GUM. VITAMINS AND MINERALS: CALCIUM CARBONATE, MAGNESIUM OXIDE, CALCIUM PHOSPHATE, SODIUM ASCORBATE, VITAMIN E ACETATE, FERRIC ORTHOPHOSPHATE, NIACINAMIDE, ZINC OXIDE, CALCIUM PANTOTHENATE, MANGANESE SULFATE, PYRIDOXINE HYDROCHLORIDE, THIAMIN MONONITRATE, VITAMIN A PALMITATE, CHROMIUM CHLORIDE, RIBOFLAVIN, BIOTIN, COPPER GLUCONATE, FOLIC ACID, SODIUM MOLYBDATE, SODIUM SELENITE, PHYTONADIONE (VITAMIN K1), POTASSIUM IODIDE, CHOLECALCIFEROL (VITAMIN D3) AND CYANOCOBALAMIN (VITAMIN B12). PHENYLKETONURICS: CONTAINS PHENYLALANINE. SWEETENED WITH NUTRITIVE SWEETENERS AND A NONNUTRITIVE SWEETENER. MAY CONTAIN WHEAT.
Granted, a lot of those are vitamins, but still… gum arabic? Xanthax gum? Cellulose gel? (check out this great book, Twinkie, Deconstructed, on where these types of ingredients hail from — cellulose gel comes from cotton). Yes, ladies and gentlemen, when you are downing a Slim-Fast to help trim that behind, you are consuming cotton.
So how can you get something that is somewhat natural and will tame your hunger cravings? It could not be easier. For protein, I rely on sugarless soy milk from Edensoy and pure whey from Bob’s Red Mill. For flavor, Penzey’s dark cocoa is unbeatable, and for a sweetener, you have your pick. You could do agave, which is supposed to be digested by your body more slowly and thus doesn’t lead to a sugar rush and crash. You could do honey. If you really want to make this sugar-free, you could use Splenda. That is up to you.

The Fork It Over Four Ingredient Chocolate Protein Shake

1 Tbsp Penzey’s Cocoa (you can use the Dutch process for a less bitter flavor)
Agave, honey or Splenda to taste
Place all of the ingredients in a jar, close the jar tightly, and shake thoroughly. You can also blend them together in a blender or using an immersion blender.
Total protein: 28 grams.
 
1 Comment

Posted by on December 6, 2010 in Breakfast, Chocolate

 

Quick Cookies, Muffins and Pancakes, Oh My!

I have recently become a huge fan of the Trader Joe’s Multigrain Baking and Pancake Mix (don’t live near a Trader Joe’s? Don’t fret — many health food stores have a similar multi-use baking mix on their shelves). Yearning for some healthy chocolate chip cookies? Want some pancakes or waffles on Sunday morning?

This mix makes baking super simple. It’s like using a pre-made cake or cookie mix, but because you add some of the ingredients, you can control how much sugar and fat you’re using. Plus, you control the mix-ins!

Thus far, I’ve made chocolate-chip oatmeal cookies, a multigrain fig quick bread, a blueberry coffeecake and chocolate-chip banana pancakes. Yes! All with one mix!

Here’s the deal: The mix includes flour, oats, baking soda and baking powder, a little oil, buttermilk, oat and wheat bran, a little sugar and salt. The basic ingredients for many healthy baked goods. You only need add a little more sugar, some butter/oil/applesauce for moisture and the goodies!

Here are some of my favorite recipes using this mix:

Blueberry Walnut Coffeecake

1 cup soymilk

Juice from one lime

1 egg

2 Tbsp Spectrum Spread or butter

2 and 1/2 cups of Trader Joe’s Multigrain Baking Mix

1/2 cup brown sugar

1 and 1/2 cups frozen blueberries

1/2 cup walnuts

*****

1. Preheat the oven to 350 degrees Fahrenheit and coat an 8 by 8-inch pan with cooking spray.

2. In a small bowl, add the lime juice to the soymilk until it curdles (if you don’t like soymilk, you can skip this step and just use 1 cup of buttermilk).

3. Stir the egg, melted butter/Spectrum Spread, and sugar into the soymilk mixture and mix well.

4. Add the Multigrain baking mix and stir until the flour mixture is barely moistened.

5. Fold in the blueberries and walnuts.

6. Pour the batter into the prepared pan and bake for about 45-50 minutes or until a knife inserted in the middle of the pan comes out clean.

7. Allow the pan to cool for at least 15 minutes and serve!

*******

Chocolate-Chip Banana Pancakes

2 and 1/2 cups Trader Joe’s Multigrain Baking Mix

1 cup soymilk

2 eggs

2 Tbsp melted butter or Spectrum Spread

1 mashed banana

1/2 cup walnuts (optional)

1 cup chocolate chips

******

1. Preheat a saute pan or griddle on medium heat and lightly coat it with butter or oil.

2. Mix of the ingredients together, being careful not to overbeat, lest you want tough pancakes!

3. Using a spoon, carefully ladle about 2-3 Tbsp of batter into the pan to create a nice, round pancake. Keep the griddle on medium heat so that the pancakes don’t burn.

4. When a few bubbles appear on the top surface, flip the pancakes over. Your pancakes should be lightly golden brown and cooked on the inside. If you still have raw batter on the inside, cook a little longer before flipping.

5. Serve warm!

 
 

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Sunday Morning Treat: Banana-Oat Pancakes

Banana bread is one of my favorite quick breads. Creamy, sweet, crumbly — there’s nothing quite like it. This pancake recipe is reminiscent of freshly baked banana bread. Unlike most banana pancake recipes, where the bananas are sliced and topped onto the batter, here, the bananas are mashed right into the batter, resulting in a delicious sweetness.

From The King Arthur Flour Whole Grain Baking cookbook:

Banana-Oat Pancakes

3 small bananas, mashed

2 Tbsp. unsalted butter, melted

1 Tbsp. lemon juice

1 Tbsp. brown sugar

2 eggs

1 cup oat flour (you can order this from the King Arthur site)

1/2 tsp baking soda

1/2 tsp salt

1/2 tsp ground cinnamon

1/2 tsp ground nutmeg

1/2 cup walnuts, chopped (optional)

******

1. Stir together the mashed bananas, butter, lemon juice and sugar in a medium bowl. Beat in the eggs.

2. In a medium bowl, whisk together the oat flour, baking soda, salt and spices.

3. Slowly fold the wet ingredients into the dry ingredients. Stir in the walnuts. Let it sit for 10 minutes.

4. Heat up a griddle or skillet on medium-high heat. Spray generously with cooking oil.

5. Drop 1/4 cup of batter onto the griddle or skillet until bubbles begin to form and then flip pancakes.

6. Serve warm!

 
2 Comments

Posted by on August 10, 2008 in Breakfast

 

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