Breakfast Quinoa Bake, with Peanut Butter and Syrup

As a dietitian and a foodie, my friends and clients often share with me their favorite recipes that they believe I might enjoy.  They text me, e-mail me, call me, or personally hand me recipes that they've either tried and loved, or that they think I should try and let them know if they are actually as good as they sound. Last year I met someone very special and worked with him to adapt a healthier diet for his extreme endurance sporting events.  The first time we met he learned that I love to cook and blog, then afterwards he sent me a few of his favorite recipes, including today's recipe.  It took me a while to try it, but boy I'm glad I did!

I modified the recipe a tad, because that's just what I do.  I think I ended up with close to perfection. This was extremely tasty and filling, to say the least.

Breakfast Quinoa Bake

Source: Andrew H.
Gluten Free

Serves 9

Ingredients

1 1/2 cups cooked quinoa, cooled

4 eggs, beaten

1/3 cup vanilla soy milk or almond milk

1 tsp. vanilla extract

1 Tbsp. cinnamon

2 Tbsp. maple syrup 

Peanut butter for topping; ~ 1/2 Tbsp. per serving

Optional: Extra syrup for the top (I used sugar-free) **

** NOTE: If you are following a low FODMAPs diet you will be happy to learn that this recipe is free of FODMAPs.  However, if you use sugar-free syrup for the topping like I did, be careful not to use one with sugar alcohols.  If you do, don't use much (maybe 2 Tbsp, max).

Directions

1.  Preheat oven to 375 degrees and place quinoa in a large mixing bowl.  Line an 8 x 8 baking pan with lightly greased parchment (or just grease your pan and forget the parchment).

2.  In a small bowl, whisk together eggs, soy milk, vanilla extract, and cinnamon until thoroughly combined.  Add maple syrup and whisk.

3.  Add egg mixture to cooked and cooled quinoa. Stir with a large spoon to combine.  Pour into baking dish and spread around to ensure that it's even.  

4.  Bake ~20 minutes until set and golden.

5.  Gently remove the bake from the pan as soon as possible so that it doesn't steam (or stick to the pan).  Cool completely on a rack or plate and cut into 9 squares.  Serve with peanut butter and top with syrup, if you'd like.

I stacked the squares for photography purposes.  It just looks better this way, right?

You could eat one square, two squares, or three.

But, the nutrition facts below are for one delicious square.

Estimated Nutrition Facts for 1/9th of bake

Includes peanut butter on top

Doesn't include additional syrup

Source: CalorieCount.com

Nutrition Highlights:  Under 150 calories and a good source of protein (although you could have two squares and be just under 300 calories, which in my opinion is a good thing, remember my blog post?  Add some Greek yogurt on top or whey protein and bam, you've got 30 grams of protein!).

I saved the rest of the "Squares" for breakfasts throughout the week. I actually made the following a couple times for breakfast; 1 quinoa bake square, topped with Greek yogurt, frozen berries, PB2 and sugar free maple syrup.  Oh yum.

QUESTION:  What's your favorite fall breakfast?  I remember a couple years ago I went through an oatmeal phase...it lasted 2 years actually!

In other news, I just found out I get to go to Houston for the Food and Nutrition Conference and Expo in October.  I was there in four years ago and had the time of my life, so I'm pretty excited to have the opportunity to go again. If you will be there, please let me know and we can meet up!

Thanks for reading, and have a great Tuesday.

The Candid Rd

Carrot Cake Protein Pancakes

I haven't had real pancakes in a long time.  Actually Nick recently reminded me that it has literally been months (maybe even a full year) since I made pancakes.  I used to make them just about every weekend.  I think I got sick of making them.  I prefer higher protein breakfasts now, so pancakes (conventional) just don't do it for me anymore (sorry Nick).

Imagine what Nick said when I told him I'd make pancakes, then handed him these.  Muahaha.

I lied.  I never made these for Nick.  I think the carrots and yogurt would freak him out too much.

Carrot Cake Protein Pancakes

Source: PoshFoodie.com

Serves 2 (each serving is 2 pancakes)

Ingredients 

1/2 cup egg whites (~ 4 eggs)
1/2 cup rolled oats
1/2 scoop vanilla whey protein powder
1/2 tsp. baking powder
1/4 cup pumpkin puree or carrot puree (baby food)
5 drops liquid Stevia
 Dash of cinnamon and nutmeg
1/2 tsp. vanilla extract

For topping/layers

4 Tbsp. plain nonfat Greek yogurt
Liquid Stevia and cinnamon to taste
Shredded carrots (~ 1 carrot worth)

** NOTE: If you are following a low FODMAPs diet, this recipe is free of FODMAPs (other than a tiny bit from the lactose in the Greek yogurt, but there shouldn't be enough in this recipe to cause issues).  Make sure your protein powder is free of chicory root or inulin (fibers that are known as oligosaccharides).

Directions

1.  Mix all ingredients in a medium bowl (minus the ingredients for the topping).  Allow to sit for about 15 minutes at room temperature.

2.  While mixture is sitting, make the topping by mixing the yogurt, Stevia and cinnamon.

3.  Heat a large skillet to medium and spray with Pam (or whatever you typically use so pancakes don't stick).  Pour 4 pancakes onto the skillet and cook for ~2 minutes on each side.

4.  Put one pancake on each of two plates.  Top each pancake with a layer of the yogurt mixture, then top that with a second pancake.  Add more of the yogurt mixture and then add the shredded carrots.  Enjoy!

Allowing the oats and eggs to sit for about 15 minutes will cause the starch to be released from the oats a bit, making for a better texture of pancake, in my opinion.

Who needs carrot cake when you can have carrot cake protein pancakes???  Ok, I need carrot cake, these don't quite "take the cake" (haha) but seriously, very close.

I don't think I will ever make "real pancakes" anymore after trying these (and my Buckeye pancakes too, yum).  I just really enjoy the higher protein pancakes, and with nutrition facts like this, how could you not fall in love?!

Estimated Nutrition Facts for 1 serving (2 pancakes)

Source: CalorieCount.com

NOTE: You could definitely make this a one serving recipe and still be just under 400 calories for breakfast.  Have you been paying attention to the latest news on weight loss and calorie distribution?  Research is showing that eating most of your calories in the morning and afternoon is proving to be best for weight loss, vs. eating small breakfasts then eating large lunches and huge dinners (as most of us do). So, why not make this a 1-serving recipe? You'd also reach your 30 gram protein goal that way!

Nutrition Highlights:  Under 200 calories, good source of fiber and calcium, excellent source of protein, and vitamin A.

QUESTION:  Which do you prefer, pancakes, waffles or French toast? Just curious....

Thanks for reading!  And, Happy Hump Day (can you believe it's already Wednesday?!  I love short weeks!)

The Candid Rd

Lemon Custard with Fresh Berries (on the lighter side!)

I've never been a big fan of custard.  Why? I just don't care for desserts that don't involve chocolate or some type of starchy cake.  Custards just don't appeal to me.  Yet, I saw this recipe in Substitute Yourself Skinny, and I wanted to make it for some reason.  I think the marsala wine sort of intriqued me.  Marsala wine in a custard? What? Is it just me, or is that strange? It's strange.  But yet, delicious (I found that out after making this).  My dad loves lemon custard so being the great daughter that I am I thought I would make it for him and the family the last time we had dinner together.  It's nice, my parents make the dinner and host the dinner, I make the dessert (Nick just comes over). Easy as pie (or, custard).

 Lemon Custard with Fresh Berries

Source: Substitute Yourself Skinny
Gluten Free

Serves 4

Ingredients

6 egg yolks
1/2 Tbsp. cold water
1/4 cup granulated sugar
1/2 tsp. sea salt
1/2 Tbsp. fresh lemon juice
1 tsp. fresh lemon zest
1/4 cup Marsala wine
1 Tbsp. cold milk **
1 pint fresh blueberries
1 pint fresh raspberries
(you can choose to just use one type of berry if you want)

** NOTE: If you are following a low FODMAPs diet, the milk does contain lactose so beware. However, the small amount in this recipe shouldn't cause you problems.

Directions

1.  In a double-boiler beat the egg yolks together with the water using a hand mixer (you could use a wire whisk, but it's highly recommended that you use an electric hand mixer) until they are foamy and light.

2.  Whisk in the sugar, salt, lemon juice, zest, and wine.  Beat over hot, but not boiling, water until thickened and fluffy.  Add 1 Tbsp. cold milk, and stir to combine.

3.  Spoon the custard into dishes and top with berries and fresh mint to garnish (optional).  Serve warm.

Heaven.  Did I say I didn't like custard? Oops.  I guess I do.

Estimated Nutrition Facts for 1/6th of recipe

Source: CalorieCount.com

Nutrition Highlights:  Excellent source of fiber and vitamin C (thanks to the berries!)

QUESTION:  What are your thoughts on custard? Have you ever used marsala wine in a custard?

I hope everyone had a nice Labor Day. Mine was relaxing, and hot.  Nick and I ended the day with a three hour TV marathon; Big Brother and Breaking Bad (lots of B's).  Sometimes it's nice to just sit around and be lazy.

Thanks for reading!

The Candid Rd

Peanut Butter Green Monster Smoothie

I know what you're thinking; "Peanut butter in my green monster smoothie? Gross". Right? That's what you're thinking, I know it, I can read your mind.  Or perhaps you've already discovered that this combination is actually quite delicious.  I mean really, peanut butter tastes good with everything, don't you think?  Let's face it, while the Paleo diet ("lifestyle") might be popular, I just don't understand how anyone could live without peanuts/peanut butter (that is, unless you're allergic).  Mixing peanut butter and spinach is actually quite nice when it comes to smoothies because, while the spinach definitely makes this smoothie green, you really can't taste it at all.  In fact, if the smoothie wasn't green I bet you would never even know there was spinach in this delicious concoction.  But the peanut butter? That you can taste.

Peanut Butter Green Monster Smoothie

Source

Serves 1

Ingredients

1 medium banana

1/2 cup unsweetened vanilla almond milk

2 Tbsp. powdered peanut butter (such as PB2)

1 scoop vanilla Whey protein powder

1 cup fresh spinach (loosely packed)

1-cup crushed ice

** NOTE: If you are following a low FODMAPs diet, this recipe is free of FODMAPs (just be sure to use a protein powder that does not contain inulin/chicory root).

Directions

1.  Add all ingredients to a blender. Blend until smooth.  Enjoy!

I promise, this combination is a winner.  And while summer may be quickly fading away, I think smoothies can definitely be a fall and winter treat too (just like soup can be a summer treat, even though it's hot).

Estimated Nutrition Facts for 1 serving (entire recipe)

Source: CalorieCount.com

Nutrition Highlights:  Excellent source of fiber, protein, vitamin A, vitamin C, calcium and iron

I think this is the perfect smoothie for a) breakfast or b) post workout.  All that protein is great for your first meal before starting a busy day, and/or for repairing muscles after a tough workout.

INSTAGRAM!

QUESTION:  Have you ever used spinach in a smoothie? What about kale? You could certainly use kale in this recipe instead of spinach, but first read my tip for using kale in smoothies.

Any fun plans for this Labor Day? I'm heading over to our local Labor Day Arts Festival.  I typically bring $50 and buy something for the house, if I find anything neat (fifty dollars barely gets me anything, but if I bring more I might spend it because there are always so many wonderful pieces of art at this event.)  It's so fun!  I'm no artist, but for one day a year I really get into art.  It's amazing.  Have a great day everyone.

Thanks for reading!  

The Candid Rd

Buckeye Protein Pancakes (Go Bucks!)

If you've been reading my blog for a while, you know I have an obsession with wedding cake.  Seriously, I know a good cake when I taste it.  In fact, I didn't even care what my wedding cake looked like, I just cared that it tasted amazing (which is why I almost took a risk and drove down to North Carolina, where we got married, with a cake from Market District, a supermarket near our house in Ohio, who's cake I know I love more than anything in this world).  I'm very glad I didn't take that risk because it probably would have melted, sort of like our top layer melted on the way home (and so we ate it, and will not be eating it on September 29th of this year, our one year anniversary).  Anyway, I digress....

My first true dessert love is wedding cake. My second? Buckeyes.  They are definitely a close second, because with buckeyes I can't do this....




But no one makes a buckeye like my aunt JoAnn. No one. Not even these "healthier" buckeyes taste as good as hers (not that they should,why would they? They are lighter, and not even close to as rich as hers. Not even close).  In case you don't know where I am going with this, The Ohio State Buckeye football team has their first game tomorrow.  We were planning on going, but we've decided to go to next week's game instead (it should be a better game anyway).  But of course we'll still be watching the game on TV, and we're starting our pre-gaming right now, with these Buckeye Protein Pancakes (and in case you still aren't aware of exactly what a Buckeye candy is, it's rich creamy peanut butter and sugar dipped in chocolate).

Buckeye Protein Pancakes

Makes: 2 servings (2 pancakes per serving)

Gluten Free

Ingredients

6 egg whites

1/2 cup oats

3 Tbsp. plain yogurt

1/2 scoop (~2 Tbsp) chocolate protein powder of your choice

2 Tbsp. powdered peanut butter

1/2 tsp. baking powder

6 drops liquid Stevia

2 Tbsp. peanut butter, divided

Unsweetened cocoa and powdered sugar for topping (to taste)

Optional: Giant glass of vanilla unsweetened Almond Milk to chase down the yumminess.

**NOTE:  If you are following a low FODMAPs diet this recipe is safe and free of FODMAPs.  Just be sure you choose a protein powder without inulin or other fiber additives.

Directions

1. Mix all ingredients in a medium bowl, making sure to break-up any large clumps.  

2.  Allow to sit for about 15 minutes at room temperature.

3.  Heat a medium skillet on the stovetop and spray with cooking spray.  Pour 4 pancakes on the skillet (or do two batches of two) and allow to cook about 1 minute on each side (or until cooked all the way through).  

4.  Top with peanut butter and cocoa and powdered sugar to taste.

What's better than a protein-packed breakfast, filled with the goodness of chocolate and peanut butter, to start off a great fall Football season?!  Nothing!

Estimated Nutrition Facts for 1 serving (2 cakes)

Source: CalorieCount.com

Nutrition Highlights:  Good source of calcium and fiber, excellent source of protein and iron.

Chasing these pancakes down with a big ol' glass of milk was the icing on the cake (but of course, not buttercream. hahahaha).  I just know this is going to be a great football season.  I can smell it in the air (or, maybe that's just chocolate and peanut butter I smell....).  GO BUCKS!

QUESTION:  What's your favorite dessert? Did you have cake at your wedding (or do you plan on it?).  Have you ever tasted a buckeye???

Thanks for reading!

The Candid Rd