Sweet Potato Pancakes

This simple recipe is great for anytime of the day, I enjoyed mine post-workout after my protein shake :)

*Makes 2 servings or 6 pancakes*

Ingredients:
-1 baked sweet potato
-2 eggs
-1/tsp nutmeg

Take one baked sweet potato (should be soft) and remove the skin. Mash with a fork, then add the eggs and nutmeg. Using a spoon, place the mashed mixture onto a cooking oil sprayed frying pan on medium heat. Cook until slightly brown on both sides.

These satisfying pancakes taste even better topped with applesauce!

Apple Egg White Omelet

Apple Egg White Omelet

This is one of my personal favourite meals to make on a weekly basis! I love making this after a morning workout :)

-3/4 cup egg whites
-1 apple
- sprinkle of cinnamon
*optional 1 tbsp nut or seed butter (sunflower butter is my choice!)

Spray frying pan with cooking oil. Pour egg whites into pan. Slice the apple and place on one half of the egg whites. Sprinkle omelet with cinnamon while it cooks. Flip egg white only half on to the apple half of omelet, as you would a normal omelet. Flip and bake other side until apples are slightly softened.

Serve and top with your favourite nut butter for some extra flavour or low-sugar syrup if you want some extra sweetness!

Glyco XP Pre-Workout Pancakes

Glyco XP Pre-Workout Pancakes
 *Makes 2-4 servings (10 pancakes)

Glyco XP is a low GI carb that is gluten-free & sugar free and makes a perfect preworkout pancake to fuel your workout!

*For recipe that makes
2 servings: each serving has approximately 275 calories (25g carbs, 6g fat, 30g protein)

Mix together the following ingredients in a medium bowl with whisk or fork:

-2 scoops Glyco XP
-2 scoops vanilla whey protein (ISO-XP whey isolate works great!)
-1 tsp baking powder
-1/4 tsp cinnamon
-2 eggs
-1/4 cup unsweetened almond milk

Pour batter on to oil sprayed frying pan. Cook until golden brown on both sides. Serve plain or with your favorite nut butter, jam, berries or honey!

Ginger-Garlic Chicken Meatballs

Ginger-Garlic Chicken Meatballs

-1lb lean ground chicken
-1 medium cooked sweet potato
-1/4 cup ground flax seed
-1/2 tsp ground ginger
-1-2 cloves garlic (minced or use garlic press)

Mash sweet potato (peel off) and mix with ground chicken. Add the remaining ingredients, mixing them well with a fork.

Form 1-2 inch balls using your hand and place on a oil sprayed baking pan. Makes approximately 15 meatballs or 4-5 servings.

Bake at 350 degrees for 35-40 minutes. Meatballs should still be a bit moist but cooked through. Since these meatballs are so moist, they don't need sauce, but a low sugar plum sauce tastes great if you need a little topping.

 Enjoy with your choice of vegetable side dish, pasta on hot sandwiches or even cold on top of salad! 

Oven-Baked Brown Rice Bread

Oven-Baked Brown Rice Bread

I wanted a light and fluffy gluten-free bread that was easy on my wallet and not from the frozen section either!!! This mini loaf is great for breakfast with jam or nut butter or for some homemade french toast! No sugar, low in saturated fat, high in omega 3's and full of healthy, low GI gluten-free carbs :)

-1 cup warm water

-2 tsp quick rise yeast

-2 cups Brown Rice Flour (Bob's Red Mill)

-4 tbsp ground flax seed

-2 eggs

-2 egg whites

-1/4 tsp baking soda

-1/2 tsp baking powder

-1 tbsp safflower oil

Mix water and yeast in small bowl and let it stand while combining the remaining ingredients in a large bowl. Pour water and yeast into large bowl when the rest of ingredients are mixed. Stir all ingredients until no clumps. Let rise for 30 minutes in mixing bowl.

Transfer to cooking sprayed, tin foil lined loaf pan and let rise for 15 more minutes.

Bake at 350 for 30 minutes. Then turn down heat to 275 and bake for another 30-35 minutes until slightly browned on top.

Let loaf cool, then serve! Makes 8-10 servings.

Simple Salsa Turkey Loaf

Simple Salsa Turkey Loaf

-1 lb lean ground turkey
-2 egg whites
-1 egg
-2 tbsp ketchup
-2/3 cup salsa
-1/2 cup oats
-1 tsp roasted vegetable seasoning (pepper, sea salt, garlic, parsley)
-1/4 tsp dried oregano

Mix all ingredients together in large bowl with large spoon or fork so that all ingredients are mixed in with the ground turkey. Transfer to loaf pan lined with tin foil. Bake covered with tin foil for 60 minutes at 350. Then bake uncovered for 10-15 minutes until all of the liquid has absorbed and the loaf has browned slightly.

Low-Carb Flax Wrap

Low-Carb Flax Wrap

***Approximately: 170 calories, 14 grams protein, 11 grams fat, 4 grams carbohydrates

-2 tbsp flax seed meal (or ground flax seed)
-1/2 tsp baking powder
-1 egg
-1 egg white
-sprinkle of paprika

Mix all ingredients in cereal sized bowl with a fork. Pour into a sprayed, round glass baking dish. Microwave (covered) for 2-3 minutes.
Let it cool for a few minutes, then top with chicken, lettuce, veggies or spread with nut butter, jam etc. Then roll up and enjoy!
Great as a breakfast, lunch or dinner wrap!

*This recipe is for one large wrap.

Turkey-Apple Quinoa

Turkey-Apple Quinoa

-1 cup quinoa (uncooked)
-1 lb ground turkey
-3 stalks chopped celery
-1 peeled apple (diced)
-1/4 tsp nutmeg
-1/4 tsp coriander
-1/4 tsp sage

Cook ground turkey and quinoa prior to mixing with other ingredients. Put all ingredients into sprayed frying pan, stirring until the apples are a bit soft and everything is hot to taste. Makes 5-6 servings.

Entire recipe should take approximately 30 minutes.

Pineapple Chicken Thighs

Pineapple Chicken Thighs

-8-10 boneless skinless chicken thighs
-1/2 cup brown rice flour
-1/4 cup safflower oil
-salt & pepper

Coat each piece of chicken with flour, then heat in oil in large skillet until brown. Place all pieces into a large glass baking dish (9x13) and sprinkle with salt & pepper.

Next, whisk the following ingredients in a sauce pan:

-1 cup water
-2 tbsp brown rice flour
-1 tbsp soya sauce
-1/2 cup agave nectar
-1/2 cup vinegar
-1/4 tsp ginger
-1 chicken bouillon cube

Bring to a boil, boil for 2 minutes. Pour over chicken.

Bake in over at 350 for 30 minutes. Then add:

-2 cups sliced pineapple
-1 sliced green pepper

Bake for 30 more minutes at 350.

Enjoy with vegetables or on top of rice or quinoa!

Pre-Workout Pancakes

Pre-Workout Pancakes

-1/3 cup oats
-2 egg whites
-2 tbsp unsweetened almond milk 
-1/2 tsp vanilla
-1 scoop whey protein (any flavour!)
-1/2 tsp baking powder
-cinnamon

Top with nut butter, honey, sugar-free jam or syrup

*  Tip: When making pancakes with oats, works best when you let the oats soak in the liquid mixture for 30 minutes.

Blueberry Flax Pancakes

Blueberry-Flax Pancakes

1 cup quick oats

½ cup gluten-free flour

2 tbsp ground flax seed

2 tsp baking powder

½ cup applesauce

2 egg whites

1 tsp cinnamon

Pinch of nutmeg

½ cup blueberries

*Serves 10-12 pancakes

Apple Egg White Omelet

Apple Egg White Omelet

-4-5 egg whites
-1/2 apple
-1 tsp ground flax seed
-1 tsp cinnamon
-packet of vanilla stevia

*Optional topping sugar-free syrup

Pour egg whites into sprayed pan and top with sliced apple pieces. Then sprinkle remaining ingredients on top of apples. Fold in half with spatula when mixture is almost cooked through, then let omelet cook until slightly brown on both sides.

Creamy Tuna Salad

Creamy Tuna Salad

1 can tuna

½ cup chopped cucumber

½ cup broccoli slaw

½ cup shredded carrots

2 tbsp fat-free ranch dressing

Mix all ingredients in a medium size bowl. Makes 2 servings. Enjoy on its own or on top of rice cakes or toast.

Roasted Vegetable Medley

 Roasted Vegetable Medley

4 carrots, sliced

1 butternut squash, cut into chunks

12-15 brussel sprouts, cut in halves

2 sweet potatoes, cut into chunks

3 beets, sliced

8-10 small potatoes, sliced

4 tbsp extra virgin olive oil

1 tbsp marjoram

2 minced garlic cloves

1 tsp rosemary

Sea salt and pepper to taste

Toss all vegetables with spices and cooking spray in large roasting pan. Bake at 375 for 35 minutes. Turn vegetables with large spoon and bake for another 20-30 minutes at 425.