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.

Cinnamon Whole Grain Power Pancakes 3

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.

Chicken Enchiladas with Hatch Chile Sauce 2

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.

Chicken Enchiladas with Hatch Chile Sauce 3

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 ;)

Chicken Enchiladas with Hatch Chile Sauce 4

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 9x13-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.

Blueberry, Cranberry, and Walnut Breakfast Cookies 3

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.

Blueberry, Cranberry, and Walnut Breakfast Cookies 4

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

5th Annual Chili Contest: Entry #1 – Texas-Style Chili

Texas-Style Chili 1

It’s only appropriate to post the first of this year’s annual chili contest on the day Mr. Prevention and I (I look puffy and pregnant!) had the pleasuring of attending a football game at our beloved alma mater, the University of Illinois.

Not only did we attend, but we won (!!) — something the Illini tend to do verrrrry inconsistently.

And not only a win, but a beautiful day on campus….even if it did require a 2 mile round-trip waddle to and from the car — no small feat for a woman closing in on 30 days from go time.

Texas-Style Chili 2

When a song would come on between plays, Mr. Prevention and I would reminisce. Some of the songs were game day classics. Some were played on rotation at our favorite campus bar hangouts. And Get Low was a song that I vividly remember being way too popular my freshmen year of college…

Mr. Prevention then lovingly referenced for me that that was 11 years ago and I was suddenly very thankful that we weren’t sitting in the drunken student section of the stadium.

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With the perfect weather and the win, there were plenty of tailgates to walk through on our way back to the car. There were smells of fireworks, beer, charcoal, and chili in the air. I mean, what’s more football Saturday perfect than that? I’m sure loyal tailgaters are just like me in that they can enjoy chili each and every weekend (beer, too…duh). There’s so many ways to make chili and this first entry was unique…and spicy!

Meat lovers and heat lovers, this one is for you! The 3/4 CUP of chili powder is not a typo and if you dare, go for the entire 2 teaspoons of cayenne…I double dog dare you ;) Kidding. It will be spicy, very spicy, but good. Very good. This thick, hearty chili was great and I enjoyed it most over a blank canvas baked potato. This year’s contest is off to a great start!

Texas-Style Chili 4

Texas-Style Chili
Prep time: 
Cook time: 
Total time: 
Serves: 8 (1 heaping cup per serving)
 
Ingredients
  • 2 lbs ground sirloin
  • 2 lbs stew beef cut into ½ inch cubes
  • ¾ cup chili powder
  • 2 tsp garlic powder
  • 2 tsp dehydrated onions
  • 2 tsp cumin
  • 2 tsp paprika
  • 2 tsp cayenne pepper (I used 1½)
  • 1 tsp oregano
  • 1 tsp salt
  • 2 cans (15 oz) tomato sauce
  • 3 cups water
  • ⅛ cup masa
Instructions
  1. Brown ground beef and stew meat in a large skillet; drain any drippings. Transfer beef to a large pot and stir in all ingredients except the masa. Bring to a boil and simmer, uncovered, for 1½ to 2 hours, stirring occasionally.
  2. Combine masa and ¼ cup water and stir into chili. Simmer for an additional 30 minutes. Serve with your favorite chili toppings.
Notes
Recipe submitted by Kristie B.
Nutrition Information
Serving size: heaping cup Calories: 467 Fat: 23.8 Carbohydrates: 14.5 Sugar: 4.9 Sodium: 860 Fiber: 6.9 Protein: 48.1 Cholesterol: 135

No weekly menu because my good friend and replacement for my maternity leave, Donna, will be with me all week at home and work, learning the ropes. It’s exciting stuff and making it sure seem real that I’m going to be off work for 12 weeks as a new mama coming up very quickly here!

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.

Blueberry Pizza with Honeyed Goat Cheese and Prosciutto 3

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