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Oatmeal “Protein Pancake”

22 Dec

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I made a mini batch of (black pepper) ice cream last week that required three egg yolks. But what was I to do with the leftover whites?

Pondering my options, I remembered my friend Amy making this peculiar “protein pancake” for herself in college. I finally decided to investigate.

This is not your typical pancake. There’s no flour; just oats, egg whites, baking powder, and spices. Add some mashed banana (or any other kind of fruit) to the “batter” for a little more body.

I made this twice for breakfast last week. The first time (see the picture below), I did not put any fruit in the batter and cooked it in a tiny dash of coconut oil.

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My first attempt came out a bit pale and dry, but after lubing it up with a hefty amount of maple syrup and sunflower seed butter, I was very happy.

My second attempt…

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…came out just right. I added half of a banana, mashed, to the batter and sautéed it in butter (I used just shy of 1/8 of a teaspoon, so not that much at all). The edges were golden, and the fruit gave the pancake a little more oomph.

This oatmeal “pancake” is full of protein, whole grains, fruit, fiber, and healthy fat. A great way to use up leftover egg whites, but really just a great way to kick off the day.

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Prepare the batter the night before to save time and soften your rolled oats. Or, prepare the batter first thing in the morning, set the water to boil for coffee and get yourself dressed. When you come back, the batter will be ready to cook.

Note that you can change the ratio of ingredients. If you want a smaller portion, use 1/4 cup oats and 1/4 cup egg whites. Or you can go bigger and use 1/2 cup oats and 1/2 cup egg whites. After making the pancake once or twice, you will easily get a feel for portions and you can be looser with the measurements.

Oatmeal “Pancake”

adapted from Kath Eats and Carrots ‘n’ Cake

serves 1


1/3 cup oats, rolled** or quick

1 large or extra-large egg, or 1/3 cup egg whites (from about 1-2 eggs)

1/2 teaspoon baking powder

1/2 teaspoon vanilla

cinnamon, to taste

optional: 1/2 mashed banana, or 2 tablespoons pumpkin puree, or orange zest

optional: 1 teaspoon chia seeds (helps to thicken)


Mix together all ingredients in a bowl. Let sit for 5 minutes or so. **If using rolled oats, you can mix together the night before so the oats soften.

Spread a touch of butter or oil onto a heated skillet, and pour the batter in while shaping it into a large disc “pancake.” When you can shake it around in the pan, it’s time to flip. ++You can also do two mini pancakes instead of one large one. Cook until golden, about 2-3 minutes per side.

Once cooked through, top with syrup, nut/seed butter, jam, yogurt, or fruit…endless possibilities.

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Oatmeal Protein Pancake, prepared the night before. In the morning, just pop the pancakes in the microwave for 30 seconds or so, place them back into the to-go container, add toppings and fruit, and run out the door! Yum.

G-nut Stew, Re-Done for the New Year

4 Jan

Happy New Year, everyone.

I thought I would bring you my updated version of this g-nut aka peanut stew. I have been making this stew for over 2 years now and it never fails to satisfy me and leave me with leftovers for the week.

I usually make this stew with garbanzo beans, but this time around I decided to use black-eyed peas. It is thought that on New Years Day if you eat black-eyed peas and greens then you will have prosperity and luck in the coming year. And who doesn’t want a little good fortune?

I am applying for an internship to eventually become a registered dietitian, and I need and want all the luck and prosperity I can get this year! Black eyed peas are just like most other beans and legumes, packed with protein, fiber, and iron and are great for reducing cholesterol.

With orange sweet potatoes and carrots, green peppers and chard, anti-inflammatory alliums onion/garlic, and our spicy friend ginger, this stew is packed with good-for-you veggies. The sauce for the stew is peanut butter and broth. Easy and simple.

I ran out of brown rice, so I made the stew and put it over white rice. Fine. Delish. Thank goodness for rice cookers. I have also made this stew with quinoa, or you could even pair it with cornbread.

I like to chop all of my ingredients up first before cooking, so that I can just dump the bowl into the pan quickly and have the stew ready in minutes. Because when I’m hungry, I want dinner FAST.

Let’s bring in this new year with lots of prosperity, luck, health, and delicious food!

African G-nut (aka Peanut) Stew

see my original post here

serves 4-6

2 Tablespoons vegetable or canola oil

1 medium onion, chopped

2 garlic cloves, minced

1 teaspoon of fresh ginger, grated (NOTE: I like to keep extra ginger in the freezer so I have it on-hand at a moments notice)

2 teaspoons ground cumin

2 teaspoons ground coriander

2 medium sweet potatoes, diced

1 carrot, diced

1 1/2 teaspoons salt

2 cups veggie broth

1 green bell pepper, diced

1 15-oz can of black-eyed peas

1/2 bunch of swiss chard, stems removed and roughly chopped or torn

1/2 cup peanut butter

optional: cilantro or parsley, for garnish

1. Heat the oil in a large saucepan over medium heat. Add the onion, garlic, and ginger and cook for 5 minutes. Stir in the ground cumin and ground coriander and cook for 1 minute. Add the sweet potatoes and carrot and cook, stirring occasionally, for another 5 minutes.
2. Add the salt, vegetable broth, green pepper and garbanzo beans. Bring the stew to a boil, add the swiss chard, then cover and reduce to a simmer. Cook for 8-10 minutes, or until the sweet potato and carrot are soft and the chard has wilted slightly. Mix in the peanut butter and cook for a final 5 minutes. If you want a thinner or thicker stew, you can add more peanut butter or, alternatively, more broth.
3. Serve the stew hot, over rice/quinoa/couscous, with toasted peanuts and cilantro or parsley as a garnish.

Warm Winter Meals…my go-to’s

11 Dec


Let’s you and me warm up with some cozy winter meals. I am rounding up a few of my go-to warm recipes that I find myself craving again and again.

Chicken Marbella: This chicken never fails to please…makes the house smell so cozy!

African G-Nut Stew: Savory recipes that call for peanut butter make me swoon.

Green n’ Yellow Risotto: Nothing screams warmth like a piping hot bowl of creamy risotto.

Mushroom Etc. and Sausage Ragu over Polenta: Cheesy polenta + Savory Sausage + Quickly Sauteed Veg

Lasagna! Layered pasta filled with veggies, basil, and ricotta. With a touch of fresh nutmeg for good measure.

Minestrone Soup. Warm broth, hearty beans, crusty bread.

Quiche. The savory pie that can be eaten morning, noon, or night.

Get your ovens preheating and your stove-tops flaming because it is time to warm things up for the cold winter ahead of us.

Baked Oatmeal, With Apples and Bananas

26 Oct

I like to ate ate ate apples and bananas
I like eat eat eat epples and benenes 
I like to ite ite ite ipples and bininis

I like to ote ote ote oplles and bononos
I like to ute ute ute upples and bununus

Mornin’ ladies and gents. I have oatmeal for you today. Baked oatmeal. Baked oatmeal that is so good I want to eat it for my breakfast, my mid-afternoon snack, and my dessert.

I recently purchased Heidi Swanson’s cookbook Super Natural Everyday. She has beautiful photos and healthy recipes using all of the ingredients that I want in my food. I want to be her. I want to make every recipe in the book. I am inspired.

This baked oatmeal has bananas, apples, and dried apricots. Baking everything together with milk and maple syrup gives the oats a sweet hearty taste. I like eating  mine with vanilla soy milk poured over the top and a little nob of peanut butter. What a cozy way to start the morning now that the weather has started cooling off here in New York.

As per usual, you can use any seasonal fruit and nut that you prefer in here, you can add extra spices like nutmeg and ginger, and feel free to throw in a few flaxseeds and some wheat germ for more oomph. You can even make it vegan by using non-dairy milk and adding ground flaxseeds instead of an egg. I only used about half of the amount of butter that the recipe calls for; you can omit it altogether or use Earth Balance buttery sticks.

Throughout her book, Heidi provides measurements in grams and ounces. After purchasing a food scale a few months ago, I am obsessed with measuring my flour, sugar, etc. in grams (155 g=1 cup of flour; 200 g=1 cup sugar…). Especially if you are an avid baker, I highly recommend you invest in a nice scale. You will use it all the time and it is less messy than using cup measures.

Happy Breakfast, Happy Fall, Happy Eating.

Baked Oatmeal

from Heidi Swanson’s Super Natural Everyday

serves 6 generously or 12 as part of a larger brunch spread


2 cups/ 7 oz/ 200 g rolled oats

1/2 cup/ 2 oz/ 60 g walnut pieces, chopped

1/3 cup/ 2 oz/ 60 g maple syrup (or natural cane sugar)

1 teaspoon baking powder

1 1/2 teaspoons ground cinnamon

1/2 teaspoon fine-grain sea salt

2 cups/ 475 ml milk

1 large egg

1-2 tablespoons unsalted butter, melted and cooled slightly

2 teaspoons pure vanilla extract

2 ripe bananas, cut into 1/2-inch pieces

1 1/2 cups/ 6.5 oz/ 185 g berries or chopped apples or dried fruit such as golden raisins or apricots


Preheat oven to 375 degrees F. Generously butter the inside of an 8-inch/ 20 cm square baking dish.

In a bowl, mix together the oats, half the walnuts, the baking powder, cinnamon, and salt (NOTE: if you are using sugar instead of maple syrup, add it here).

In another bowl, whisk together the maple syrup (if using), the milk, egg, half of the butter, and the vanilla.

Arrange the bananas in a single layer in the bottom of the prepared baking dish. Sprinkle 2/3 of the berries/apples/dried fruit over the top. Cover the fruit with the dry oat mixture. Slowly drizzle the milk mixture over the oats. Gently give the baking dish a couple of thwacks on the counter-top to make sure the milk moves through the oats. Scatter the remaining berries and remaining walnuts across the top.

Bake for 35-45 minutes, until the top is nicely golden and the oat mixture has set. Remove from oven and let cool for a few minutes. Drizzle the remaining melted butter on top and serve. Sprinkle with a bit more sugar or drizzle with maple syrup if you want it a bit sweeter. Or, pour some more milk (I like vanilla soy milk) over an individual portion and enjoy with a spoonful of peanut butter.

Peanut Butter Pretzel Ice Cream

21 Sep

Living in New York City.

In the past 2 weeks a bird pooped on me exactly 2 times, once on my arm, the other time on…my EYE LID. GROSS. I was extremely mortified and disgusted. If you don’t see me in the next few weeks, it is probably because I contracted some awful disease carried by a New York pigeon.

When all of the uptown subways stop running except for the “1” train, beware. Moms holding their babies will start yelling at old men with talk of “snuffing” them. Young folk will start harassing other young folk about who needs to give up their seat on the train. People will push and shove you and yell and push you. You might not make it on your first train, so you wait 6 minutes for the next train, only to be pushed and shoved again.

Living in New York City.

Now I would like to introduce you to this Peanut Butter Pretzel Ice Cream. I made it using Skippy Crunchy Peanut Butter. The crunch of the peanuts are divine in the ice cream. I put pretzels into a ziplock bag and smashed the heck out of them and then folded them into the ice cream. So with every bite of peanut butter ice cream, you get that salty crunch of peanut and pretzel. Gotta love some texture in all that silky smoothness.

P.S. Have you ever had those chocolate covered peanut butter pretzels from Trader Joe’s? They are so good I refuse to buy them because I can’t contain myself when they are around.

Peanut Butter Pretzel Ice Cream

adapted from alanabread; Check out her homemade chocolate covered pretzels, too!

1 cup of milk (I used nonfat milk)

100 g of sugar (about 1/2 cup?)

2 egg yolks

3/4 cup crunchy peanut butter (I used Skippy)

1 1/2 cups half and half

3/4 cup crushed salted pretzels (I put my pretzels in a ziplock bag and then smashed them with the bottom of my balsamic vinegar bottle)

1. Have your half and half sitting in a bowl over an ice bath.

2. Heat the milk with half of the sugar until it starts to steam a little. Once steaming, whisk your egg yolks with the other half of the sugar in a bowl. Once warmed, slowly pour some of the hot milk over the yolk/sugar mixture whilst stirring constantly. This is to temper your eggs. Then pour everything back into the pot and continue stirring. Immediately put your peanut butter in and whisk until smooth. Continue to heat and whisk until the mixture becomes thick like custard.

3. Remove from heat and pour into the cold cream and stir. Once everything is cool, place in refrigerator to cool overnight, or at least for 6 hours.

4. Churn in the ice cream maker as per the manufacturer’s instructions. The last 30 seconds of  churning, add your crushed pretzels.