Whole Wheat Banana Protein Pancakes

Whole Wheat Banana Protein Pancakes - Mimi's Fit Foods

We love pancakes at our house.  As soon as my baby girl sees pancakes on the griddle she starts chanting, “Num, Num.”  It about kills her to wait the 4-5 minutes for them to cook.  Because we eat them so often, I try to mix things up and make different varieties during the week.  I recently gave these a try and they’re a winner!  The amazing thing is that you don’t add a lick of sugar!  The mashed banana sweetens the pancakes perfectly.  In addition, the banana flavor really does shine through on these.  Another great health benefit is that these are very high in fiber, which also makes them very filling.

I’ve created the recipe to fit a serving size where you can simply just eat the pancakes for breakfast.  They have enough proteins, carbs (grains and fruits), and fats.  However, if you prefer, you can always dial your serving size down to 2 pancakes and eat an egg too.

We like to top our pancakes with sugar-free maple syrup (only 10-20ish extra calories).  Bananas and maple flavor just go well together.  That being said, I think they are good enough on their own.  So, if you need a breakfast that you can grab and eat on your way out the door, these will certainly fit the bill.

Here’s to another healthy, well-balanced, and tasty breakfast!

Whole Wheat Banana Protein Pancakes
Adapted from Vega Sport

1 medium banana, mashed
1 teaspoon vanilla extract
1 cup low fat milk
1 cup whole wheat flour
1 scoop whey vanilla protein (100 calories & 26g Protein per scoop)
1 teaspoon baking powder
1 teaspoon baking soda
1/4 teaspoon cinnamon
coconut oil or non-stick cooking spray (for greasing pan/griddle)

Whisk together banana, vanilla, and milk.  Set aside.

In a separate bowl mix remaining dry ingredients.

Incorporate the dry ingredients into the wet, mix until just combined.

Melt coconut oil in a non-stick pan over medium heat, or use a griddle.  Add a quarter cup of the batter to the pan/griddle.  Flip once bubbles have formed and popped.  Cook another 1-2 minutes or until pancake is cooked through.  Repeat.  Makes approximately 8 pancakes.

If desired, top with fresh fruit and/or sugar-free maple syrup.

Serves 3.

Nutritional Information (Per Serving = Approx. 2.5 Pancakes, No Toppings)
Calories:  209
Protein:  11.8g
Carbs:  40.1g
Fat:  1.5g (0.5g = Sat.)
Fiber:  6.2g
Sugas:  5.7g

*Other Nutritional Notes:  If you get 8 pancakes out of your batter, each pancake is approximately 78 calories (4.4g protein, 15g carbs). 

Whole Wheat Pumpkin Pancakes

Whole Wheat Pumpkin Pancakes - Mimi's Fit Foods

It’s totally pumpkin season!  If you are one who loves to cook/bake with pumpkin, you’re going to love today’s post!

I love cooking with pumpkin and when the fall air gets crisp, it’s an immediate craving!  I came across this pancake recipe and knew I had to give it a whirl.  Oh, it was so perfect!  We made these on a cool morning and the pumpkin flavor mixed with cinnamon, and then topped with maple syrup . . . . yeah, it was the perfect fall breakfast!  The whole wheat flour was hardly noticeable, in fact, it made them more hearty and filling.  I was able to squeeze 10 pancakes out of my batter by dropping them with a 1/4 cup measuring cup.

All you pumpkin lovers . . . you really gotta add this to your line-up.

Whole Wheat Pumpkin Pancakes
Adapted from Gina’s Skinny Recipes

1 cup white whole wheat flour
2 teaspoons baking powder
1/4 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 cup buttermilk
3 large egg whites
1/4 cup canned pumpkin
1 tablespoon pure maple syrup (I used Grade B)
1 teaspoon vanilla
2 teaspoons coconut oil (melted)
cooking spray
sugar free maple syrup, for topping (extra)

Mix all dry ingredients (first 5 ingredients) in a medium-large bowl.

Comine buttermilk, egg whites, canned pumpkin, maple syrup, oil and vanilla in a bowl and mix until smooth.  pour wet ingredients into dry ingredients and mix well with a spoon until there are no more dry spots.  Don’t over-mix.

Heat a large skillet on medium-low heat.  Spray oil to lightly coat and pour 1/4 cup of pancake batter.  When the pancake starts to bubble and the edges begin to set, about 2 minutes then flip the pancakes and cook an additional 1 1/2 to 2 minutes.  Repeat with the remainder of the batter.  To serve, top with warmed sugar-free maple syrup.

Serves 5.

Nutritional Information (Per Serving = 2 Pancakes)
Calories:  156.4
Protein:  7.1g
Carbs:  27.6g
Fat:  2.9g (2g = Sat.)
Fiber:  3.6g
Sugars:  8.5g

Peanut Butter and Banana Oat Breakfast Cookies

Peanut Butter and Banana Breakfast Cookies Stacked - Mimi's Fit Foods

If you’re getting a little bored with breakfast, perhaps something like this might increase the excitement level in the morning.  I mean, who doesn’t want the chance to eat cookies for breakfast?

These little breakfast bites are pretty darn tasty.  I have to giggle a little bit about the name.  I mean, they certainly look like cookies, but they don’t exactly taste like cookies.  They kind of taste like a mix between a protein bar and a muffin.  The oats offer a nice chewy texture and I am the last one to complain about eating something that contains both bananas and peanut putter.  The chocolate chips are optional.  I will say, that while I like chocolate, I actually preferred these cookies without.

These are particularly handy because you can make up a batch ahead of time and then just grab a couple of cookies in the mornings for breakfast.  They are a great on-the-go breakfast (or snack).  They still don’t offer quite enough protein to be considered for a meal, so I would still make an egg to eat alongside these little morsels.

I’ve been pretty stoked about eating “cookies” for breakfast this week!  You ought to try it.  It’s fun.

Peanut Butter and Banana Breakfast Cookies - Mimi's Fit Foods

Peanut Butter and Banana Oat Breakfast Cookies
Slightly Adapted from Harvest Moon By Hand

2 ripe bananas, mashed until smooth and creamy
1/3 cup peanut butter ~ creamy or chunky
2/3 cup unsweetened applesauce (I used homemade applesauce)
1 scoop vanilla protein powder
1 tsp vanilla extract
1 1/2 cups rolled oats
1/8 cup carob or dark chocolate chips (optional)

Preheat heat oven to 350 degrees.

In a large bowl, mix mashed banana and peanut butter until completely combined.  Add the applesauce, vanilla protein powder, and the extract. Mix again until all are completely combined.

Add in the oatmeal to the banana mixture and combine.

Let dough rest for 10 minutes.

Drop cookie dough, by spoonfuls (I used a 1 1/2 Tablespoon cookie scoop), onto a parchment paper-lined cookie sheet and flatten cookies into rounds. (If you are using e carob/chocolate chips, top the cookies you desire with 3-5 chips each.)

Bake cookies about 20 minutes, or until golden brown and done. (Note: the cookies were done at 25 minutes in my oven.)

Remove from oven and let rest on cookie sheet for 5 minutes. Move to a cooling rack.

When cookies are completely cool, store in a covered container. Enjoy!  (Makes 2 dozen cookies.)

Nutritional Information (Per Breakfast Cookie with Chocolate Chips)
Calories:  63.4
Protein:  2.1g
Carbs:  8.1g
Fat:  2.6g (0.5g = Sat.)
Fiber:  1.2g
Sugars:  2.8g

Nutritional Information (Per Breakfast Cookie – No Chocolate Chips)
Calories:  57.6
Protein:  2.1g
Carbs:  7.3g
Fat:  2.2g (0.3g = Sat.)
Fiber:  1.2g
Sugars:  2.1g

Spinach, Sun-Dried Tomato and Feta Egg Wrap

Spinach, Sun-Dried Tomato and Feta Egg Wrap1 - Mimi's Fit Foods

Here is a fabulous breakfast option for you!  While I don’t mind a boring egg burrito, I certainly won’t turn down one that isn’t boring!  If you don’t know by now, I really L.O.V.E. sun-dried tomato.  It’s packed with so much flavor and I love how it adds a little sweetness to whatever it gets put with.  This little egg wrap is amped up with flavor thanks to those tasty sun-dried tomatoes and the spinach and feta cheese really round it out.  I love the nutritional benefits of all components.  Plus, it really only took me five minutes to make.  This is becoming a “regular” around here.

I wrote the recipe for one wrap, but this can EASILY be doubled or tripled or quadrupled (you get the idea).

Spinach, Sun-Dried Tomato and Feta Egg Wrap
Inspired by Starbucks and Shape Magazine

1/2 cup raw spinach, roughly chopped
2 tablespoons sun-dried tomatoes, chopped
1 tablespoon milk, 1% low fat
1 whole egg
1 egg white
salt and pepper, to taste
1 tablespoon reduced fat feta cheese
1 (100-calorie) whole wheat wrap, such as Flat-Out

Heat a small skillet over medium heat.  Spray with non-fat cooking spray (I use canola).  Add chopped spinach and sun-dried tomatoes to skillet and sauté until spinach is slightly wilted.  Remove from skillet and place on wrap.

Meanwhile whisk milk, egg and additional egg white together in a small bowl.  Once spinach and sun-dried tomatoes have been removed from the skillet, add eggs.  Cook and stir until eggs are completely set.

Place scrambled eggs on wrap (over your spinach and sun-dried tomatoes), top with feta cheese.  Fold bottom and sides of wrap over filling and roll.  Serve immediately.

Serves 1.

Nutritional Information (Per Wrap)
Calories:  231
Protein:  22.3g
Carbs:  22.7g
Fat:  8.9g (2.3g = Sat.)
Fiber:  9.2g
Sugars:  4.8g

Avocado and Egg Over Toast

Avocado and Egg Over Toast - Mimi's Fit Foods

This is hardly a recipe, but I always have people asking me for easy and quick meal ideas.  Well, this is VERY easy and VERY quick and it’s been my favorite breakfast as of late, so I thought I would share it with you all.

All I do is toast a piece of whole wheat bread, smash 1/4 of an avocado over the toast, put a little salsa over the avocado, and then top it with a fried egg.  It’s seriously so good and I love how fast and easy it is.  I also love the health benefits of getting a healthy complex carbohydrate (bread), a good amount of healthy fats (avocado and egg), a little veggie from the salsa, and then I get protein from the egg.  I simply love it and perhaps you’ll love it too for the same reasons too!

Avocado and Egg Over Toast

1 slice whole wheat bread, toasted  (100 Calories)
1/4 of an avocado
1 tablespoon salsa
1 egg, cooked any style (I prefer a fried egg cooked over-medium)

Smash and spread avocado over toast.  Top with salsa and egg.

Serves 1.

Nutritional Information:
Calories:  247.5
Protein:  11.8g
Carbs:  21.8g
Fat:  13.5g (3g = Sat.)
Fiber:  6.5g
Sugars:  4.5g

Quinoa and Oats Berry Breakfast Bowl

Quinoa and Oats Berry Breakfast Bowl - Mimi's Fit Foods

Ok.  Here’s the brutal truth.  I’m not a huge fan of steel-cut oats.  I would really just rather have my typical rolled oats for breakfast if I’m going to have oatmeal.  Until . . . I found this recipe.  Hello!  The quinoa takes the steel-cut oats to another planet.  Not even kidding!  I love the extra texture and heartiness it provides.  Adding the milk towards the end of the cooking time also helps to make this “hot cereal” creamy.  The vanilla helps to make the end result a little richer too.  I decided to add a mixture of strawberries and bananas to my breakfast bowl because I think they are a happy pair.  I was delighted because my finished bowl reminded me a little of strawberries and cream, with a hint of maple.

Obviously, the disadvantage to this recipe is that you can’t just throw it in the microwave and have oatmeal (or hot cereal) in 5 minutes.  But, if you plan accordingly (or plan this for a weekend breakfast when you have more time), it’s worth the wait.  I mean, it takes a little extra time, but very little effort.  The stovetop basically does all the cooking and you just have to add a new ingredient every 10 minutes or so.  Easy peasy!

Seriously folks; if you’re in to hot cereals at all . . . add this to your list.  It’s really good.  And, if you’re wondering, I made a little extra and it re-heated beautifully for me the next day.  Bonus!

Quinoa & Oats Berry Breakfast Bowl
Slightly Adapted from Camille Styles

3/4 cup steel cut oats
pinch of salt
3 cups water
1/4 cup quinoa
3/4 cup milk (1%)
1/2 teaspoon vanilla extract
2 tablespoons sugar-free syrup
2 cups berries (for topping)

In a large saucepan, combine steel-cut oats, salt and water.  Bring to a boil, then reduce heat and simmer, partially covered, for 15 minutes without stirring.

Meanwhile, give the quinoa a good rinse with water in a fine-mesh sieve (rinse well as this makes a huge difference in the taste).

Drain and add quinoa to the oats, give it a quick stir, then partially cover and simmer for 10 more minutes.

Add 1/2 cup milk, gently stir to combine and cook for an additional 10 minutes.

Remove from heat and gently stir in vanilla.  Spoon into individual serving bowls and top with 1/2 tablespoon sugar-free syrup and 1/2 cup berries.

Serves 4.

Nutritional Information (Per Serving = 3/4 Cup Cooked)
Calories:  183.5
Protein:  7.5g
Carbs:  35.5g
Fat:  3.1g (0.6g = Sat.)
Fiber:  5.5g
Sugars:  5.6g

Eggs In a [Love] Shape

Eggs In a Shape-Mimi's Fit Foods

Well, today’s post isn’t really a recipe, but it does offer a fun idea for Valentine’s Day!  Valentine’s Day doesn’t have to totally revolve around candy and chocolate.  I think this is a fun and simple way to start off the morning for anyone you love.  It makes the every-day toast and eggs seem special.  In fact, I made these for Beau before he went to work and when he walked in the kitchen and saw his breakfast he couldn’t help but smile.  Love does that to you, you know!

Really, all you do is take a heart cookie cutter (or you can just cut the bread with a knife), and cut the shape out of the center of a slice of whole wheat bread.  You heat your nonstick skillet over low-medium heat, spray a little cooking spray in there, and put your bread in the skillet.  I like to toast one side before I add the egg.  So, I toast one side, flip it over, and then add my egg to the hole in the center.  As you can see, this particular egg was done sunny side up.  However, you can cook your egg in any style  you prefer.  I made Beau’s with a sunny side up egg and I made mine with scrambled.  It’s easy-peasy.  If you do scrambled (or over-medium, etc.), then you’ll want to flip your toast back over to cook the other side a little bit.  But, I generally let the egg cook almost all the way through on the one side and when I flip it, it only has to cook for a smidge longer.

If you’re a perfectionist (kind of like I am at times), then here’s a fancy trick to make sure that your yolk ends up in the middle of your shape (because you know that when you crack an egg in the pan sometimes that yolk just slides all the way over to one side).  Separate the yolk from the whites, scramble the whites just a little bit, then add the amount of whites you prefer, and then drop your yolk right in the middle.

You are free to season as you wish . . . salt, pepper, hot sauce, salsa, etc.  It might even be fun to throw a smidge of reduced fat, shredded cheese to a scrambled variation.  Hmmmm……

There you have it.  A “lovely” way to start off the morning without sacrificing calories or nutrition!  If you use one slice of whole wheat bread (approximately 100 calories) with one egg, you’re looking at only 175 calories.  I think I’ll have two then!

Happy Valentine’s Day!

Eggs In a Shape1-Mimi's Fit Foods

Wheat & Oatmeal Pancake Mix

Wheat & Oatmeal Pancake Mix - Mimi's Fit Foods

You guys!  This is awesome.  It is something you can make ahead of time (in literally less than 5 minutes) and it will last you for SEVERAL days of breakfasts.  It’s been known to be loved among people of all ages.  I’ve made this several times to take to new moms because it is no fuss for them and the rest of their little kiddos think that their mom is wonder woman (or maybe still the same mom before giving birth to a new little one) by still making a homemade, hot breakfast.

I personally love having this on hand because I can also whip it up in 30 seconds (not exaggerating) and have pancakes in the same amount of time as it takes me to make oatmeal in the microwave.  Needless to mention the fact that they taste super!  I love topping these babies with blueberry Greek yogurt.  (Whatever you top them with, just be careful because the topping can add unwanted extra calories.)

Wheat & Oatmeal Pancakes - Mimi's Fit Foods

Wheat & Oatmeal Pancake Mix
Adapted from Mel’s Kitchen Café

3 1/2 cups rolled (quick) oats
5 cups whole wheat flour
3 tablespoons sugar
3 tablespoons baking powder
1 tablespoon salt
1 tablespoon baking soda
1 cup canola oil or coconut oil (I usually use coconut)

Mix all the dry ingredients together in a mixer with a paddle (or by hand).  With mixer on slow speed (or gently by hand), drizzle the canola oil into the bowl slowly while the mixer is running.  When all the oil has been added, stop the mixer and squeeze a clump of mix in your hand.  If it stays together, it is just right.  If it is still crumbly and dry, add another tablespoon of oil at a time until the consistency is correct.  Store in an airtight container for up to two weeks at room temperature or indefinitely in the refrigerator or freezer.  Makes 10 cups of dry mix.

To make the pancakes:  Whisk together 1 cup mix, 2/3 cup buttermilk, and 1 egg.  The mixture may seem thin at first but the oats will soak up the milk as it stands while the griddle preheats.  Heat a griddle and drop the batter onto it.  When the edges look dry and bubbles come to the surface and don’t break, turn the pancake over to finish cooking on the second side.

1 cup of mix will make about 6 4-inch pancakes.  Serves 3.

Nutritional Information (Per Cooked Serving = 2 Pancakes)
Calories:  217.4
Protein:  7.7g
Carbs:  25.2g
Fat:  10.4g (1.5g = Sat.)
Fiber:  3.4g
Sugars:  4.1g

Banana Berry Baked Oatmeal

Oatmeal Baked with Blackberries, Raspberries, or Blueberries and Banana

It’s that time of year when it seems like most of us want something warm and comforting for breakfast (well, and the other meals too, right?).  I love making baked oatmeal year-round, but it seems like I make it a lot more during the fall/winter seasons.  I absolutely adore making this with apples and cranberries during this time of year, but this is another very delicious option.  The berries and banana add a perfect sweetness and the touch of cinnamon and maple syrup make this so good it’s hard to imagine that it’s actually good for you!

For whatever reason, baked oatmeal is magic.  People who don’t like to eat oatmeal, actually love these versions of baked oatmeal.  You’ll have to let me know if you end up making a believer out of you or your loved ones!

Banana Berry Baked Oatmeal
Adapted from Annie’s Eats

1 cup old fashioned rolled oats
1/2 teaspoon baking powder
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 cup sugar free maple syrup
1 cup skim milk
1 large egg, lightly beaten
1 teaspoon vanilla extract
1 banana, peeled and sliced (about 1/4-inch slices)
1/2 cup fresh berries (blackberries, raspberries, or blueberries)

Preheat the oven to 375 degrees.  Lightly grease a 2-quart baking dish.  In a medium bowl, combine the rolled oats, baking powder, cinnamon, and salt.  Stir with a fork to combine.  In a liquid measuring cup, combine the maple syrup, milk, egg, and vanilla.  Spread the sliced bananas in a single layer over the bottom of the baking dish.  Sprinkle the dry oat mixture over the fruit in an even layer.  Pour the liquid ingredients evenly over the oats (I like to take the back of a fork and lightly press any of the dry oats into the liquid mixture to ensure every oat is wet).  Sprinkle the berries over the top.  Bake for 35-40 minutes, until the top is browned and the oats have set.  Let cool 10 minutes before serving.

Serves 3.

Nutritional Information Per Serving (1/3 of the Finished Recipe)
Calories:  210.8
Protein:  8.6g
Carbs:  38g
Fat:  4g (1.3g = Sat.)
Fiber:  5.1g
Sugars:  11.4g

Basic Slow Cooker Steel Cut Oats

Steel Cut Oats for Slow Cooker - Overnight

Breakfast in the slow cooker is a pretty novel idea.  I mean, you throw a few things in there before bed and then wake up to a hot breakfast . . . along with a home that smells warm and cozy.  If you ask me, this is so perfect for fall as most of us yearn for warmer recipes and cozy smells.

If you enjoy oatmeal, you’ll enjoy eating steel cut oats from the slow cooker.  They taste very similar to rolled oats, but seem to taste slightly heartier and also have a heartier texture.  This is a very basic recipe on how to cook steel cut oats in the slow cooker.  I’m hoping to make “fancier” versions this fall to share with you all.  However, because it technically is fall, I added about 1/2 teaspoon of cinnamon to the oats when I put them in the slow cooker (this is totally optional).  I think that cinnamon elevates the flavor of oats and makes them taste a little sweeter without adding sugar.  The cinnamon also creates a wonderful aroma when mixed with the cooked oats.  When I dish my portion out of the slow cooker I love to add a little drizzle of sugar-free maple syrup (it’s only about 10 calories, so why not!?) and a splash of milk.

This was definitely comforting and very filling (thanks to the heartiness).  Stay tuned for “fancier” versions in the near future.

Basic Steel Cut Oats for the Slow Cooker

1 cup steel cut oats
4 cups water
1/4 teaspoon salt
1/2 teaspoon cinnamon, optional

Mix oats and the rest of the ingredients into the slow cooker. Cook on low for 6-8 hours.  If desired, serve with a drizzle of sugar-free syrup and a splash of milk.

Serves 4-5.

Nutritional Information (Per Serving = 3/4 Cup, Cooked)
Calories:  124
Protein:  5.3g
Carbs:  24g
Fat:  2.2g (0.4g = Sat.)
Fiber:  3.6g
Sugars:  0g

*Note:  Most sites claim that steel cut oats are gluten free.  I know several people who are gluten intolerant that perform just fine after eating steel cut oats.  However, if you have a strong gluten allergy, you may want to buy steel cut oats that are actually labeled gluten free.