Nutrition: Paleo Pancakes

Nutrition: Paleo Pancakes

Recipe Whole Ripe Banana 1/2 Cup Egg Whites *** Could be whole eggs too. 1-2 Tsp Cinnamon *** I use "Pumpkin Pie Spice". Optional: Add blueberries, chia/flax seeds, or whatever you want.

Directions Cut up banana and place into a medium bowl. Add the egg whites to the bowl. Add in the cinnamon/spice. Mash the banana and mix the entire contents of the bowl very well *** Ratio of banana to egg whites is variable. *** You could optionally use a blender instead too. Heat up a pan (w/ nonstick or oil is needed) and cook the mixture like a pancake about 1/4 cup at a time. Let one side cook until the edges are dry and then flip. Depending on the ratio of egg whites to banana used, the pancakes may be thinner than traditional ones. Enjoy!

Review I love these pancakes. They are fast to make and totally guilt-free. A fast way to get in your protein and also a good amount of potassium. It's also vegetarian friendly, low-carb and gluten-free. Try making some for your friends and loved ones to see if they can even tell the difference. Tips: *** If adding in additional fruit (or any other soft substance), you will probably need to balance it out w/ additional banana slices to maintain a thick consistency in your "batter". *** Try some finely chopped greens!

Nutrition: Mango Protein Shake

Nutrition: Mango Protein Shake

Mango Protein Shake Video

Recipe Mango Chunks *** Can be frozen or fresh. Banana *** Slice into chunks, can be frozen as well. Non-fat Greek Yogurt *** Can subtitute w/ milk (almond, soy or skim milk) Pineapple Juice *** Can subtitute w/ any 100% juice of your choice Scoop of Protein *** Use as much and any protein you wish, ex. Whey, Casein, Spirulina A good blender Optional: Add any greens of your choice, the darker the better (ex. kale, spinach, mustard greens, bok choy, etc) Optional: Add chia seeds, ground flaxseed, grapeseed oil, etc Optional: Add a couple tablespoons of natural coconut water

Directions Cut up fresh mango and a banana into chunks (or use frozen or pre-cut fruit). Use about a cup and drop into the blender. Take a scoop or two of protein and place this into the blender as well *** Also add optional dry ingredients like chia seeds or ground flaxseed. *** Also if using any greens, add them here. Use 3-4 heaping scoops of plain, non-fat greek yogurt. Place about 2 cups of Pineapple Juice into the blender. *** Or use any juice of your choice. Cover blender top & start blending slowly. Gradually increase speed every 5-10 seconds until you are using your highest, most powerful setting. *** If using greens, you need to blend the mixture really well to break down the veggies. Pop open the blender & pour. Enjoy!

Review This shake is fast to prepare and adds a healthy boost to your day. The greek yogurt provides extra protein and less carbs compared to regular yogurt. It also has a probiotic element for your digestive system. If adding in the optional greens or flax/chia seeds, you gain more vitamins, omega-3s and anti-oxidants. The consistency is water-like and goes down smooth, even with greens added. Tips: *** You can pre-cut a large amount of fruit or keep a large bag of frozen fruit to make preparation time decrease for future shakes. *** If using greens, be sure to pull the leaf off the stem if adding larger, thicker greens like mustard greens or kale. Generally spinach can be used as is. *** If the shake winds up being too sweet, decrease the amount of juice used and replace with unsweetened almond or soy milk.

Possible Substitutions

Finished Product (w/ greens added)