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Protein Loaded Recipes

2/4/2014

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With all the breads, pastas and gluten in our lives it is sometimes hard to make good choices that also taste delicious. I have developed a couple of awesome recipes that include high amounts of easily assimilated protein that also happen to be very low on the glycemic index. Enjoy but easy on the syrup:)






Katie’s Kick Ass Protein Pancakes
I made this one up myself when I was avoiding carbs and really wanted a fun Sunday breakfast. Great for a day when you need the extra energy for a hike or snowboarding!

  • Makes 2 servings
  • Ingredients:
    • 1 scoop of protein powder (about 30g protein per serving)- my favourite is vanilla
    • 1/4 cup ground almond flour
    • 1/2 tsp baking powder
    • 1 tsp cinnamon
    • 1 tsp vanilla or vanilla extract
    • 1 egg
    • 1/2 cup unsweetened coconut milk
    • 1 medium mashed banana
    • 1 tsp coconut milk
    • 1 cup mixed berries of your choice (frozen or fresh)
  • Directions: Mix all dry ingredients in a mixing bowl. Mix all wet ingredients (except coconut oil and berries) in a separate bowl then pour into dry ingredients. Mix well. Heat a frying pan with coconut oil and cook pancakes until lightly browned on both sides. Top with heated or fresh berries and enjoy
  • Nutritional info (per serving): 307 calories, 14.5 g fat (5.2 g saturated fat), 28.5 g carbohydrates (5.6 g dietary fibre, 15.2 g sugars), 19 g protein.



Cauliflower Pizza Crust

A great option when you are trying to avoid carbs but are craving pizza. Doesn’t hold together like the real thing but you will be amazed at the taste!!

  • Makes 2 servings 
  • Ingredients:
    • 1 cup riced cauliflower
    • 1 cup shredded skim mozzarella cheese
    • 2 cloves minced garlic
    • 1 tsp oregano
    • any other spices you like
    • Make sure to add extra lean protein (such as chicken) and veggies as toppings!!!
  • Directions:
    • Rice or finely chop the cauliflower. If you’ve never done this before- use a food processor and add chunks of cauliflower until it looks like rice. Don’t overdo it. Cook the riced cauliflower in the microwave for 8 minutes in a microwave safe dish. Do not add extra water, the moisture from the cauliflower will be enough. Beat egg, add the cauliflower, and shredded cheese. Mix, then press into a greased pizza pan then sprinkle with the spices. Bake at 450 for 12 to 15 minutes.
  • Nutritional Information (per serving):
    • Crust only: 286 calories, 20 g fat, 10 g protein, 2.7 g carbohydrate (1.5 g dietary fiber)

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    Trevor Coombs

    An accomplished Personal Trainer, Registered Holistic Nutritionist & R.Ac 

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