I’m not one to fall into the whole high protein shenanigans of protein shakes and bars. Generally speaking, American diets are not lacking in protein. I do, however, watch my carbohydrate intake because of PCOS and my blood glucose issues. But putting aside my beliefs and health issues, including protein to your morning meal is simply smart.
Protein adds balance and satiety that lacks in most breakfast options. A bowl of oatmeal or cereal, for example, lack fat and protein unless added in. Those carbohydrate-rich meals, complex (those containing fiber) or not, tend to have people hungry by the late morning hours. If you’re growling by 10 am, you either need a snack, and/or more protein in your breakfast meal.
Enter protein waffle:
Perfect Protein Pancakes from Foodologie
2 Tbsp whole wheat (pastry) flour
2 Tbsp all-purpose flour
1 scoop vanilla whey protein powder
1/2 tsp baking powder
pinch of salt
1 small banana, mashed
1/4 cup fat-free milk
1 egg white
1/2 tsp vanilla extract (or almond extract)
Combine all the dry ingredients in a bowl. Add the mashed banana, milk and vanilla and stir together until just combined. In a small bowl whip up the egg white until it’s frothy. Add it to the rest of the batter. Bake in a heated waffle iron or cook on a griddle/pan for tasty protein filled breakfast goodies. Yield: 1 serving (1 large waffle or 3 small pancakes).
Nutrition Information: 303 calories; 3 g. fat; 61 mg. cholesterol; 376 mg. sodium; 44 g. carbohydrate; 5. g. fiber; 27 g. protein
Result: REALLY GOOD! I am so happy to say that! I’ve always purchased chocolate protein powder, but I really enjoyed using vanilla…the waffles were sweet and not heavy like most high-protein foods. I will definitely be making these again…27 grams of protein! Wowza!! Recommend these to your jock friends 😉
Last night was my first hockey game with my new team! I had a blast. Playing hockey will always make me feel strong and youthful! Can’t ask for more out of a workout! 😀
Have a fabulous week! To brighten up your Monday morning: Lily (in a most awkward position)…
Question: Do you having a filling breakfast that holds you until lunch, or do you snack mid-morning? Do you find protein in the morning helps to keep you full for longer?
Look for lots of apple recipes this week…it was a busy weekend in my kitchen 😉