A Journey Toward Optimal Health

Posts tagged ‘Cooking’

Nana’s Super Healthy Power Packed Vanilla Pancakes

A diet rich in soy and whey protein, found in ...

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Do you want to start choosing healthier low-fat, low carb, high nutrient foods to get your family healthy? Well you have come to the right place! These pancakes are packed with proteins and nutrients that our bodies crave.

You can freeze the extras and heat anytime for an easy on the go meal too! Put some peanut butter and a banana on one and roll it up for a wonderful filling meal or high energy snack before hitting the gym!

You will need

Cooking Spray

1 cup of <a title=”Soy Protein Powder” href=”Bob’s Red Mill Isolated Soy Protein Powder, 14-Ounce Packages (Pack of 4)""” target=”_blank”>Soy Protein Powder

1 teaspoon <a title=”Aluminum-free Baking Powder” href=”Bob’s Red Mill Aluminum Free Baking Soda — 16 oz""” target=”_blank”>baking powder

4 Tbsp <a title=”Sugar-free French Vanilla Coffee Syrup” href=”Da Vinci Gourmet Sugar Free French Vanilla Syrup Plastic Bottle 25.4oz""” target=”_blank”>Sugar Free French Vanilla Coffee Syrup (or you can use 1/4 tsp<a title=”Stevia Extract” href=”NOW Foods Stevia Liquid Extract Alcohol, 8 Ounce Bottle""” target=”_blank”> Stevia extract and 1/2 tsp vanilla extract)

2 egg whites

1 cup original flavored Silk Soy Milk

1/4 cup water

2 Tbsp <a title=”Milled Flax Seed” href=”Bob’s Red Mill Organic Flaxseed Meal, 16-Ounce Packages (Pack of 4)""” target=”_blank”>milled flax-seed

Combine the protein powder, baking powder and milled flax-seed. Add the sugar-free coffee syrup, egg whites, soy milk, water. Mix batter well.

Mist the tip of a spatula and the inside of a 1/4 cup measuring cup with cooking spray. Heat griddle to 400 degrees. Spray griddle with cooking spray just before putting batter on it. Scoop up 1/4 cup batter using sprayed measuring cup and pour onto griddle. Use the back of a spoon sprayed with cooking oil (or a sprayed spatula) to quickly spread out batter till it makes a 6-7″ diameter pancake. Cook pancake until slightly golden brown on bottom side then flip with sprayed spatula. Second side will cook faster than the first side did. Remove from griddle. Top with 2 Tbsp. sugar-free maple syrup and enjoy!

Per 1 pancake serving (including syrup)

78 calories, 15 g protein, 2 g carbs , 0 g fats



Healthy Tuna Salad (via my sister)

Cross section of celery stalk, showing vascula...

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Tuna Macaroni Salad


1 5 oz can white albacore tuna packed in water

1 stalk of celery

2 green onions

One package of ditalini style miracle noodles*

½ of a hard boiled egg

1 T shredded fat free cheddar cheese

2 T fat free mayonnaise

1 t brown mustard

Pepper to taste

Prepare noodles according to directions on package (choose the boil method not the dry roast method) and pat them dry.

Mix all ingredients.  Chill if desired (flavor will be better if you refrigerate for about 1 hour).

Enjoy this alone or serve on lettuce.

Most Satisfying 22 Calorie Meal I’ve Ever Had

A couple of months ago I found out about Miracle Noodles. Otherwise known as Shirataki Noodles. My sister ordered some and let me try them They are noodles made from Konnyadku (Glucomannan) and Calcium Hydroxide. They come in several different shapes and sizes. They are organic. They are ZERO calories! ZERO sugars and Zero Sodium. And frankly I think they are as satisfying as any other noodle! So you know what I just did? I added them to 1 1/2 cups of healthy chicken broth and had me a 22 calorie meal that filled me to the brim. I mean this was a big bowl of food! And Totally satisfying!

From where I come from that is a WIN, WIN!

You can add meat and vegetables and still keep it below a hundred calories! How many healthy filling meals can you find out there for under 100 calories? I know this is a first for me! I’m so excited about how satisfied I am after eating this that I just had to share!  I LOVE THESE NOODLES!