Nutrition: Black Bean Pancakes

Nutrition: Black Bean Pancakes

Recipe 1-2 scoop of vanilla/chocolate protein powder * 1/3 cup of drained, unsalted black beans ** 1/4 teaspoon of baking powder 1 tablespoon of dark cocoa powder 1 egg white 1/3 cup of Unsweetened Almond Milk ***

Substitution Items * I suggest sticking with vanilla/chocolate protein because flavors like "Tropical Punch" taste weird in a pancake. ** If you don't like beans, replace with Whole Wheat Flour *** You can use soy/dairy milk if you wish

Directions Add 1-2 scoops of Vanilla or Chocolate Protein Powder to a mixing bowl. *** I use Optimum Nutrition Gold Standard Whey - Extreme Milk Chocolate flavor. Add 1/4 teaspoon of baking powder Add a tablespoon of dark cocoa powder Add 1/3 cup of drained, unsalted black beans Add 1 egg white Add a 1/3 cup of Unsweetened Almond Milk ***Optional: Unsweetened coconut flakes ***Optional: A couple pinches of Stevia ***Optional: Ground psyllium powder for extra fiber Blend all ingredients well Heat a pan coated in olive oil or non-stick spray Cook pancakes using your normal method Makes about 3 large, thin pancakes Enjoy.

Review Black beans are high in fiber, protein, vitamin B6 and antioxidants. When eaten with brown rice, its a complete protein and extremely useful for vegetarians. The pancakes hold together well and taste like normal flour pancakes. If you like your pancakes sweet be sure to add Stevia. You can also alternately play with your black bean to flour ratio.

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)