Cinnamon Whole Grain Power Pancakes

Cinnamon Whole Grain Power Pancakes 1

My favorite breakfasts are carb-oooo-liiiiiicious.

DONUTS!! My #1 most favorite.

Waffles!

Cereal!

Fruit!

Muffins!

Cinnamon rolls! French toast! Biscuits! Granola! Smoothies!

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Protein is the forgotten element of so many breakfast meals and it’s a shame as protein provides both balance and satiety. Yet, proteins tend to be less convenient to eat on-the-go, cost more, and may even be high in saturated fat (mmm….sausage!).

I’ve started challenging my patients to get in 20+ grams of protein at each meal. This thought process not only de-emphasizes carbohydrates some, but it also forces some thought to go into meals. And balance. It’s all about balance. The challenge has been well-accepted and while not simple to do for most people, it’s a simple and straight-forward way to create a more wholesome breakfast.

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I’ve made Protein Pancakes before and I sincerely adore them. I mean, hello? Throw everything in the blender and we’re off. That’s my kind of pancake prep. This recipe is much the same but with additional whole grain from wheat flour. The result is a cross-breed of pancakes and French toast (thanks to the egg and protein)…but I mean that in the best, most delicious way possible.

I ended up doubling the recipe from the original, because, well…I really like breakfast, pancakes, and nearly 3x the amount of protein from my traditional carb-heavy, protein-deficient flapjack stack. Enjoy!

Cinnamon Whole Grain Power Pancakes 4

Cinnamon Whole Grain Power Pancakes
Author: 
Prep time: 
Cook time: 
Total time: 

Serves: 30 pancakes (10 servings, 3 pancakes each)
 

Ingredients
  • 1 cup unsweetened vanilla almond milk
  • 2 cups low-fat cottage cheese
  • 4 whole eggs + 4 egg whites
  • 1 cup whole wheat pastry flour or white wheat flour
  • 1 cup old fashioned rolled oats
  • ¼ cup sugar
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • ½ tsp vanilla extract

Instructions
  1. Preheat a griddle to medium high heat.
  2. Place all ingredients in a blender and blend for 30 seconds, until smooth.
  3. Pour approximately ¼ cup pancake batter onto the hot griddle and cook for about 3 minutes or until bubbles form on top. Flip pancake and cook for another 1-2 minutes. Repeat with remaining batter.

Notes
Recipe from Pinch of Yum

Pancake batter can be stored in the fridge for 1-2 days.

Nutrition Information
Serving size: 3 pancakes Calories: 166 Fat: 4.1 Carbohydrates: 21.8 Sugar: 5.1 Sodium: 185 Fiber: 2.6 Protein: 10.9 Cholesterol: 74

 I’m slowing down this week and my body is thanking me. I have to get this baby girl to full-term…which is FRIDAY (whaaa!?). I am getting so, so anxious to meet her!!

P.S. If I go on a posting hiatus for a bit, it’s probably because I had a baby and you can find my updates on Instagram ;)

Be well,

sig4

Chicken Enchiladas with Hatch Chile Salsa + Weekly Menu

Chicken Enchiladas with Hatch Chile Sauce 1

It feels like a miracle I made it through last week. It was one thing after the next at work…all while I am trying to train Donna for my maternity leave. My maternity leave that may be sooner rather than later. The highlight of my week: the shower my staff and coworkers threw…so sweet!

I mentioned on my pregnancy update post that I spent Tuesday evening in labor and delivery. Well, I also spent Friday evening (ALL evening) in labor and delivery. I was sent straight there from my OB visit because they were, once again, suspecting pre-eclamsia and wanted a full work-up.

Five hours later, I was sent home with instructions to take it easy and to have some follow-up testing. I’ll also be seeing the OB twice weekly until I deliver and having non-stress tests twice weekly, as well.

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Mr. Prevention was at my OB appointment with me on Friday and when the nurse midwife grabbed my hands and said, “Nicole, if there’s anything fishy that pops up on the labs, we’ll be inducing you tonight…” I burst into tears. I don’t know why…it was just really over-whelming. And just…not what you expect to hear at a routine 36 week check-up. I was also told that this baby is measuring 7 lbs 6 ounces and just…wow. It was a day of big surprises (yes, I realize the measurements can be way, way off).

My body has been screaming at me to do less, but I haven’t been listening. I’ve been working in over-drive and simply doing too, too much. Working 40 hours at this point would be a lot…but 50+ is just nuts. I haven’t been put on work restrictions, but I know if I don’t start to slow down…it’s going to happen. Or, this baby girl is going to come early. Neither or which I want, of course.

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One of the first things I’ve pushed off my plate is my trainer. Very sadly, workouts are going to be a thing of the past for now. (I was doing so well, too!)

A second thing to go is heavy duty cooking. And I’ve been leaning towards recipes with leftovers. There’s nothing more exciting than walking in the door from work knowing dinner is already ready…and there will be no dishes to clean up. Please tell me I’m not the only one that gets seriously overjoyed at the thought of leftovers.

I’m also probably not alone in my excitement over scoring hatch chiles at Whole Foods this year. If you don’t have or can’t find hatch chiles, no worries…substitute in poblano peppers or ahaheim peppers and you’ll have an equally as delicious chicken enchilada recipe to enjoy. These are fabulous…especially as leftovers ;)

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5.0 from 2 reviews

Chicken Enchiladas with Hatch Chile Salsa
Author: 
Prep time: 
Cook time: 
Total time: 

Serves: 12 enchiladas (6 servings, 2 enchiladas each)
 

Ingredients
Hatch Chile Salsa:
  • 2 hatch chiles, stems removed
  • 6 roma tomatoes
  • 1 jalapeno, stem removed
  • ½ bulb garlic, unpeeled
  • ¼ onion, left in large chunks
  • 10 sprigs cilantro
  • juice of ½ time
  • ¼ tsp salt
Enchiladas:
  • 14 oz white meat rotisserie chicken (skin removed), shredded
  • ⅓ cup nonfat plain Greek yogurt
  • ⅔ cup + ½ cup hatch chile salsa, divided
  • 8 oz monterey jack cheese, shredded and divided
  • 12 (6-inch) flour tortillas

Instructions
  1. To make the hatch chile salsa, preheat grill to high heat. Once hot, add hatch chiles, tomatoes, jalapeno, garlic, and onion, grilling 10-15 minutes, turning occasionally, to char on all sides. Remove from grill and allow to cool slightly. Combine hatch chiles, tomatoes, jalapeno, peeled garlic, and onion, along with the cilantro, lime juice, and salt in a blender; puree until smooth.
  2. Preheat oven to 400 degrees.
  3. Spread ⅓ cup hatch chile sauce on the bottom of a 9×13-inch baking dish; set aside.
  4. In a large bowl, combine the shredded chicken, yogurt, ⅔ cup hatch chile salsa, and 4 ounces shredded monterey jack; mix well. Distribute the chicken filling (about 1½ ounces) into each of 12 tortillas and roll to create enchiladas; place seam side down in the prepared baking dish and repeat with remaining tortillas.
  5. Top prepared enchiladas with reserved ½ cup hatch chile salsa, spreading over each enchilada. Sprinkle with remaining 4 ounces shredded monterey jack cheese.
  6. Bake enchiladas for 20-25 minutes or until bubbly, hot, and slightly golden brown. Serve immediately.

Notes
Recipe inspired by Confections of a Foodie Bride

You may have leftover salsa…enjoy!

Nutrition Information
Serving size: 2 enchiladas Calories: 435 Fat: 15.3 Carbohydrates: 36.2 Sugar: 1.0 Sodium: 650 Fiber: 4.8 Protein: 35.8 Cholesterol: 88

 Weekly Menu: September 14th – 18th

A day of nothingness :-D

Be well,

sig4

Blueberry, Cranberry, and Walnut Breakfast Cookies

Blueberry, Cranberry, and Walnut Breakfast Cookies 1

My dear friend Donna is here with me this week learning the ropes of my job, as she will be covering my maternity leave.

The in-patient.

The out-patient.

The kitchen.

The chaos.

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“I really understand why you love your job, Nicole.” she said to me on our way home last night.

I feel blessed to have a job that is incredibly challenging, rewarding, diverse, fulfilling, creative, robust, and active. No two days are alike and if anyone were to ever be bored in my job…well, then, they’re not really working.

A lot of people have shared with me that they don’t think I’ll want to go back to work after Shea’s birth, and that could be true…but we’ll see. I do have every intention of going back to work and that’s because I truly do love what I do. Plus it has been a hugely successful year for me professionally, and for that I am very proud.

I am finally Board Certified in Advanced Diabetes Management. I also passed the Certified Dietary Manager exam. My department satisfaction scores are excellent. The diabetes education program has grown leaps and bounds in the past year. And all along the way, it’s been FUN.

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In the kitchen we continue to serve up new and old healthy favorites, encouraging healthy eating one lunch meal at a time. Yesterday was one of my personal favorites with the Strawberry Avocado Spinach Salad with Creamy Poppyseed Dressing. Mmmm! It’s always fun to try new things…and to run a kitchen that has the ability and priority to truly drive change in an organization. It’s beyond rewarding to see.

We’ve also turned employees on to healthy breakfasts, particularly breakfasts of the grab-and-go variety. Among the favorites are breakfast cookies and we continue to alter the recipes to create breakfast cookies that are more loved than the last. Seeing as we live in the middle of the blueberry capital, these blueberry breakfast cookies became quite the hit this summer. As we slowly ease into fall, we’ll begin whipping out the apples again, however…no doubt about that.

And the pumpkin. Duh.

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Blueberry, Cranberry, and Walnut Breakfast Cookies
Author: 
Prep time: 
Cook time: 
Total time: 

Serves: 24
 

Ingredients
  • 3 cups whole wheat pastry flour or white wheat flour
  • 3 cups old fashioned oats
  • 1 cup brown sugar
  • 1 Tbsp cinnamon
  • 1½ tsp salt
  • 1½ tsp baking soda
  • 1 cup nonfat vanilla Greek yogurt
  • 1½ cups unsweetened applesauce
  • ½ cup canola oil
  • 3 eggs, lightly beaten
  • 1 cup walnuts, roughly chopped
  • 2 cups fresh blueberries
  • ½ cup dried cranberries

Instructions
  1. Preheat oven to 350 F.
  2. In a large bowl combine the flour, oats, brown sugar, cinnamon, salt, and baking soda. In a separate large bowl, whisk together the yogurt, applesauce, oil, and eggs.
  3. Mix wet ingredients into the dry; stir to combine. Fold in the walnuts, blueberries, and dried cranberries. Scoop approximately ⅓ cup of dough onto baking sheets lined with parchment paper. Press dough of each cookie down slightly with the palm of the hand to create approx. 4-inch diameter cookies.
  4. Bake for 20-25 minutes, or until slightly golden. Let set on baking sheet a few minutes and then transfer to a cooling rack.

Notes
Recipe adapted from Giant Whole Wheat Apple-Oat Breakfast Cookies, originally by Food.com

Nutrition Information
Serving size: 1 breakfast cookie Calories: 230 Fat: 9.3 Carbohydrates: 33.1 Sugar: 12.6 Sodium: 234 Fiber: 4.3 Protein: 5.1 Cholesterol: 23

 I am whipped after only Monday. Baaaah!!! No rest to be had before motherhood begins :)

Be well,

 sig4

Blueberry Pizza with Honeyed Goat Cheese and Prosciutto

Blueberry Pizza with Honeyed Goat Cheese and Prosciutto 1

Don’t think for a second that this is some bizarre pregnancy craving. This is legit, amazing food. And why people will turn up their noses to goat cheese…well, I’ll never understand. Goat cheese is just…dreamy.

Also dreamy is the thought of days I could sleep without 8 bathroom breaks each night (if you think I’m exaggerating, well, you’re wrong. Sadly.) Or the nights when we didn’t have to have so much white noise to mask my snoring. Or what about eating Tums like they’re magic jelly beans at 3am? Yeah, dreamy. As miraculous and beautiful as creating life truly is…it comes with unpleasantness, too.

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I sit at my desk and by 3pm I could fall asleep right then and there. Shoot, I think I could fall asleep standing at times.

Most days I try to hit the gym or do SOMETHING to break a sweat, but I’ll be honest…that’s getting harder and harder to do. I’ve come to rely on my personal trainer, our appointments, and his encouragement to get me through a few workouts each week. This poor 25-year-old stud muffin had no idea what he was getting himself into when we started our training months ago. Trainers probably aren’t accustomed to having their clients get rounder and heavier and less fit by the week, but he gives me lots of words of encouragement…which is just what I need.

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By dinner time, it’s time for whatever will come together in 15 minutes or less. I used to think 30 minutes was a quick meal, but these days, that number is cut in half. And sadly, dishes still won’t wash themselves or magically relocate to the dishwasher. But I stay hopeful.

By 8pm, I’m generally perched on my yoga ball with my baby belly hanging out, rocking from side-to-side and front-to-back trying to find some relief from all the baby PRESSURE. Mr. Prevention generally laughs at my pathetic state and rarely fulfills my requests for a back rub while I grumble about wanting to eat something more…but not get indigestion.

That said, these Blueberry Pizzas with Honeyed Goat Cheese and Prosciutto are worth suffering the worst indigestion in the world (not that they would cause any unless you’re super duper pregnant). Just…yum. So very yum (and ready in 15 minutes with very little hands-on time!).

Blueberry Pizza with Honeyed Goat Cheese and Prosciutto 4

Blueberry Pizza with Honeyed Goat Cheese and Prosciutto
Author: 
Prep time: 
Cook time: 
Total time: 

Serves: 3
 

Ingredients
  • 4 ounces goat cheese, softened
  • 2 Tbsp honey
  • 3 pieces naan or flatbread
  • ¾ cup fresh blueberries
  • 3 oz prosciutto, thinly shaved
  • 2 tsp fresh thyme leaves
  • freshly ground black pepper, to taste

Instructions
  1. Preheat oven to 375 F. Line a baking sheet with parchment paper and set aside.
  2. In a small bowl, combine goat cheese and honey until well blended. Spread the goat cheese mixture over the surface of the naan, evenly dividing between the 3 pieces. Top each pizza with ¼ cup blueberries and bake for 10-12 minutes or until naan becomes just golden.
  3. Remove from the oven and add prosciutto and thyme to each pizza. Sprinkle with a pinch of black pepper, if desired. Slice and serve.

Notes

Nutrition Information
Serving size: 1 “pizza” Calories: 373 Fat: 13.7 Carbohydrates: 48.7 Sugar: 12.7 Sodium: 757 Fiber: 2.0 Protein: 14.7 Cholesterol: 37

 Heeey, Thursday! Glad you’re here already :-D Four day work week – lovin’ it.

 Be well,

sig4

Baked Crunchy Tacos

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Our dog, Lily, is really smart. And cute…and lazy, but that’s a given.

We knew when choosing a breed that bulldogs are high-maintenance and suffer from a lot of chronic health conditions. But their positive traits more than make up for their poor health and stubborn attitudes.

Looking at Lily, you’d think she was a huge beggar and just stood by my side every second I spend in the kitchen and/or eating, but that’s really not the case. She’s actually not motivated by food like many dogs and even follows the recommendation to eat when hungry. As in, she may go a day without eating, or simply reduce her two meals a day down to one.

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I like to say she’s like her mama (me, that is). She wasn’t blessed with a metabolism to speak of and has lots of cuteness (chubbiness!) that makes her…her.

She’s also fairly athletic…kind of like her mama. Her physique is not one that’s aerodynamic, but girlfriend can leap into the air to catch a tennis ball like none other. She’s also quite the competition when it comes to tug of war. When we both end up getting in a workout from playing, it’s generally a win-win. And don’t get me started on swimming. The dog is a BEACH BUM. Mr. Prevention has several pairs of swim trunks, but whenever he’s got a pair on, she goes into psycho beach mode and throws a complete tantrum until she, too, gets to go to the beach. We think she also knows the scent of the beach, sun block, and generally speaking recognizes that sunny weekend days are meant to be spent at the beach.

Half smart, half crazy stubborn.

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She also expresses her deep desire by way of tantrums on the rare occasions I cook with beef. Chicken, peanut butter, and cheese all top the charts of her preferred flavor palate, but beef is in a league of its own. The smell of these tacos nearly sent this dog into complete and total MELTDOWN mode. And I didn’t share because they were seasoned with spicy taco seasoning and I’ve ready plenty that dogs are more sensitive to spicy foods than us humans.

Regardless, it was a wise decision on my part as there was more food for us. This was undoubtedly one of the best (and simplest!) meals we’ve had in some time. I figured we’d like the dish, but it was loved by us both. Simple can sometimes be best and sharing is not always advised ;)

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Baked Crunchy Tacos
Author: 
Prep time: 
Cook time: 
Total time: 

Serves: 6 (2 tacos each)
 

Ingredients
  • 12 crunchy taco shells
  • 1 lb ground sirloin
  • 1 (14.5 oz) can petite diced tomatoes, drained
  • 1 packet taco seasoning
  • 1 cup 2% cheddar cheese, shredded and divided
  • 2 cups lettuce, shredded
  • 1 tomato, diced

Instructions
  1. Preheat oven to 400 F. Arrange taco shells in a 9×13-inch casserole dish, openings facing upwards.
  2. Heat a medium skillet over medium-high heat; add ground sirloin and cook 8-10 minutes, or until cooked through, breaking up with a wooden spoon throughout cooking. Drain any grease. Add the petite diced tomatoes and taco seasoning; mix well and cook an additional 1-2 minutes.
  3. Fill each taco shell with the meat mixture, dividing equally until all the meat is used. Sprinkle shredded cheese over the tops of the filled tacos and bake for 15-20 minutes.
  4. Top with shredded lettuce and diced tomatoes before serving.

Notes
Recipe from Heather Likes Food

Nutrition Information
Serving size: 2 tacos Calories: 299 Fat: 11.0 Carbohydrates: 23.8 Sugar: 3.0 Sodium: 468 Fiber: 2.7 Protein: 23.8 Cholesterol: 57

 Why is a 4 day work week a daunting thought after 3 full days off? Hate that!

Be well,

sig4