Vanilla Blueberry Pancakes w/Protein

Yields 9
Approximately 9 Sugar Calories per pancake

Pancake Ingredients

• 1/2 Cup + 1 Tbs - Coconut Flour
• 2 Tbs - Flaxseed Pureed
• 1 Tsp - Baking Soda
• 1 Scoop Vanilla Whey Protein
• 1 Tbs - Swerve Sweetener
• 1 Tsp - Stevia in the Raw
• 4 Whole Eggs
• 1 Cup - Unsweetened Vanilla Almond Milk or Unsweetened Coconut Milk
• 1 Tbs - White Chocolate Chips (36 Sugar Calories)
• 1/2 Cup - Frozen Blueberries (43 Sugar Calories)

Add'l Ingredients

• Coconut Spray

Directions for Pancakes

1. Whisk together dry ingredients. 
2. Then add eggs & milk.
3. Stir in White Chocolate Chips and Blueberries. 
4. Let batter sit for a few minutes because it will thicken due to the coconut flour. 
5. Spray pan with butter spray. Heat pan to medium low. Using a 1/4 measuring cup, scoop batter onto pan to create a pancake 3" in diameter.
6. Cook for approximately 3 minutes, flip and cook an additional 2-3 minutes.

Enjoy!

Peach-A-licious Pancakes

Yields 10

Approximately 2 Sugar Calories per pancake
Approximately 75 Sugar Calories for the entire peach topping

Ingredients for Pancakes

• 5 Tbs - Coconut Flour
• 1 Cup - Almond Flour
• 1 Tsp - Coconut Palm Sugar (16 Sugar Calories)
• 1 Tbs - Milled Flaxseed
• 1 Tbs - Vanilla Whey Protein
• 2 Tsp - Baking Soda
• 1/2 Tsp - Baking Powder
• 1/4 Tsp - Nutmeg
• 1/2 Tsp - Cinnamon
• 2 Tsp - Lemon Juice
• 1 Tbs - Coconut Butter
• 4 Egg Whites
• 1 Cup - Unsweetened Vanilla Almond Milk
• Coconut Spray or butter spray

Ingredients for Peach Topping

• 1 Peach - Cut into 8 slices (59 Sugar Calories)
• 3 Tbs - Butter
• 1 Tsp - Coconut Sugar (16 Sugar Calories)
• 1/2 Tsp - Cinnamon
• Finely Chopped Walnuts
• Whipped-Cream OPTIONAL

Directions for Pancakes

1. Whisk together coconut flour, almond flour, coconut sugar, baking soda, baking powder, nutmeg, cinnamon, whey protein, and flaxseed.
2. In a separate bowl, whisk together ricotta, eggs, coconut butter (will harden and become little clumps in batter... it's okay no need to warm up) and almond milk.
3. Slowly pour wet mixture into flour mixture. Whisk together until well combined. Let sit for a few minutes so the batter can thicken. 
4. Spray pan with oil. Heat pan to medium low. Using a 1/4 measuring cup, scoop batter onto pan to create a pancake 3" in diameter. Batter will spread once it starts cooking.
5. Cook for approximately 3 minutes, flip and cook an additional 2-3 minutes.
6. Let cool, then top with peaches, walnuts and whip cream. 

Directions for Peach Topping

1. While pancakes are cooking, place peaches, butter, coconut sugar and cinnamon in skillet. 
2. Cook on medium high until butter starts to bubble.
3. Turn the temperature down to Medium.
4. Mix ingredients continuously until peaches become a little soft.
5. Then turn the temperature on low till pancakes are ready to be served.
6. Place a couple slices on a stack of pancakes and use the juices from the pan. Yummy!! :-D

Enjoy!

Vanilla Chocolate Chip Milkshake

Serves 1

Approximately 40 Sugar Calories

• 2/3 Cup - Ricotta Cheese 
• 1 Tbsp - Milled Flaxseed
• 1 Tsp - Coconut Palm Sugar (16 Sugar Calories)
• 1 Tsp - Pure Vanilla Extract
• 1 Tbs - Vanilla Whey Protein
• 1/2 Cup - Heavy WhippingCream
• Amount Varies - Unsweetened Coconut Milk
• 2 Squares - Refrigerated Chocolate Squares 90% Cocoa (24 Sugar Calories)
• Landolakes Whipped-Cream

Directions:

Using a Magic Bullet, put Ricotta in first, then coconut sugar, vanilla whey protein, vanilla extract, heavy whipping cream, chocolate squares, and flaxseed. Then fill the container up with coconut milk. Mix for a few minutes; then garnish with whipped cream.

Enjoy!

Almond Butter Banana Milkshake

Serves 1

Approximately 93 Sugar Calories

• 2/3 Cup - Polly-O Park Skim Ricotta Cheese
• 1 Tbsp - Hodgson Milled Flaxseed
• 1 Tbsp - Solgar's Whey-To-Go-Protein-Powder-Natural-Vanilla-Flavor
• 2 Tbsp - Almond Butter (27 Sugar Calories)
• 1/2 - Banana (54 Sugar Calories)
• Amount Varies - Almond Breeze Unsweetened Vanilla Milk
• 1 Square - Lindt Chocolate 90% Cocoa (12 Sugar Calories)
• Can of landolakes whipped-cream
• Almond Meal
• 1 - Decorating Bag

Directions:

Prior to mixing drink together. Place chocolate square in decorating bag and warm up in microwave for 60 seconds. Leave in microwave until drink is completed.

Using a Magic Bullet, put Ricotta in first, then add whey protein, flaxseed, almond butter, and banana. Then fill the container up with almond milk. Mix for a few minutes then garnish with whipped cream, sprinkle on almond meal. Then pipe on the chocolate. Taste like drinking a candy bar.  

Enjoy!

Crumbly Apple Pie Pancakes

Crumbly Apple Pie Pancakes

Serves 11

Approximately 24 Sugar Calories per pancake with topping

Approximately 22 Sugar Calories per pancake without topping

Apple Pancakes:

Dry Ingredients

2 Cups - Almond Flour

1/4 Cup – Coconut Flour
1 Tbs – Coconut Sugar – 48 Sugar Calories
2 Teaspoons- Cinnamon
1 Teaspoon - Baking Powder
1/2 Teaspoon - Baking Soda
1/4 Teaspoon - Salt
1 Scoop – Vanilla Whey Protein

1 Tbs – Milled Flaxseed

Wet Ingredients

4 oz. - Unsalted Butter Melted
3 eggs – 2 eggs and 1 egg white
1 1/4 cups - Almond Milk

2 – Small Apples, peeled & diced – 198 Sugar Calories  

Other:

Butter Spray

Land O’Lakes Whipped Cream Topping

Crunchy Crumb Topping:
 ¼ Cup - Chopped Almonds

1 Teaspoon - Coconut Sugar – 16 Sugar Calories
1 Teaspoon - Ground Cinnamon

Directions:

In a large bowl whisk together dry ingredients first. In a separate bowl whisk together the wet ingredients. Slowly pour the wet mixture into the flour mixture. Whisk together till flour is no longer clumpy. Fold in diced apples.

Spray pan with butter, then heat to low-medium. Using a ¼ measuring cup, scoop out and pour into heated pan. Cook about 3 minutes each or until lightly golden brown on each side.

Let cool and top with Land O’Lakes whipped cream and sprinkle on the crunchy crumb topping.

Enjoy!

Red, White, and Boom Pancakes

                                     

Red, White, & Boom Pancakes

Yileds 9 Pancakes

Approximately 16 sugar calories per pancakes with topping

Approximately 7 sugar calories per pancakes without topping

Prep Time: 40 Minutes

Pancake Ingredients

• 6 eggs - 2 whole eggs and 4 egg whites
• 2 Tbs - Milled Flaxseed
• 1/2 Cup - Unsweetened Coconut Milk
• 1/2 Cup - Strawberries Pureed (26 Sugar Calories)
• 1/2 Cup + 2 Tbs - Coconut Flour
• 1 Tsp - Baking Soda
• 1 Scoop - Vanilla Whey Protein
• 1 Tbs - White Chocolate Chips (36 Sugar Calories)
• 1 Tsp - Stevia in the Raw

Blueberry Coconut Whipped Topping Ingredients

• 1 Can Coconut Milk Full Fat
• Place in refrigerator 2 nights prior to making. Do not shake because cream has to separate from the water (40 Sugar Calories)
• 1/2 Cup - Blueberries diced (43 Sugar Calories)
• Red Food Coloring 
• Blue Food Coloring

Add'l Ingredients

• Slivered Almonds
• Coconut Spray

Directions for Pancakes

1. Whisk together the following ingredients: Coconut flour, flaxseed, baking soda, stevia, and vanilla whey protein. 
2. Add eggs, milk, and pureed strawberries. 
3. Whisk together well and let batter sit for a few minutes. If the consistency is to thick add a Tbs of milk at a time. If it's to thin add 1 Tbs of coconut flour. 
4. Stir in White Chocolate Chips
5. If you would like a red pancake (instead of pink) add food coloring until the desired color has been reached. 
6. Spray pan with coconut oil. Heat pan to medium low. Using the 1/4 size measuring cup scoop up batter then pour to create pancakes that are about 3 inches in diameter. 
7. Cook for approximately 3 minutes, flip and cook an additional 2-3 minutes. 
8. Let cool, then top with Blueberry Coconut Whipped Cream and sprinkle on slivered almonds. 

Directions for Blueberry Coconut Whipped Topping

1. Prepare topping the prior night. Using a spoon, scoop out cream from the can of coconut. Discard the water that's at the bottom of the can. 
2. Do not whisk or use an electric mixer to whip it up... it will become runny again.
3. Instead, using a spoon fold in the diced blueberries. Mix in a couple drops of blue food coloring. Now for the swirl effect... add a couple drops each of the red and blue. Using a toothpick swirl each color throughout the cream. Place a cover on it and put back in the refrigerator to set overnight. 

Enjoy!!

Pina Colada Pancakes

Pina Colada Pancakes

Serves 11

  20 sugar calories per pancake w/topping

8 sugar calories per pancake without topping

Ingredients

§  6  - eggs (2 egg and 4 egg whites)

§  1 Tbs – Flaxseed (soaked in 3 Tbs of water for 10 minutes)

§  1/2 cup - Unsweetened Coconut Milk

§  ½ Cup – Pineapple Pureed use fresh – 43 sugar calories

§  1/4 Cup – “Dole” Crushed Pineapple in 100% Pineapple juice – 36 sugar calories

§  1 Tbs  - Coconut Sugar – 48 sugar calories

§  1/2 cup -  Coconut Flour

§  1 tsp -  baking soda

§  1 Scoop - Vanilla Whey Protein

§  Sweetened Coconut Flakes

§  Coconut Milk in a can, placed in fridge previous night and do not shake because cream has to separate from the water.  40 sugar calories

§  11 Sweet Cherries – Put 1 on top of each pancake – 55 sugar calories

§  Coconut Spray

Instructions

1)    Mix in eggs, milk, flaxseed, pureed pineapple.

2)    In a separate bowl whisk together the following ingredients: coconut flour, coconut sugar, baking soda, and vanilla whey protein.

3)    Whisk together the wet mixture with the dry until the coconut flour is completely mixed into the batter.

4)    Scoop out thick coconut cream from can. Whisk together  "gently" the coconut cream with crushed pineapple. Put back in fridge till pancakes are done. 

5)    Spray pan with coconut oil. Pour batter to create pancakes that are about 3 inches in diameter.

6)    Cook for approximately 3 minutes, flip and cook an additional 2-3 minutes.

7)    Let cool, then top with pineapple whipped cream, sprinkle with coconut flakes, and place 1 cherry on top.

Enjoy!

Chocolate Avocado Muffin

Chocolate Avocado Muffin

23 Sugar Calories

Bake at 400 for 15 minutes

Dry Ingredients

·         ¼ Cup – Coconut Sugar

·         ½ Cup – Coconut Flour

·         1 Scoop – Vanilla Whey

·         ¼ Cup  – Cocoa Powder

·         2 Tsp – Baking Powder

·         1 Tsp – Baking Soda

·         ½ Tsp – Salt

Wet Ingredients

·         ½ Cup – Coconut Oil, Will harden in cold milk

·         2/3 Cup – Coconut Milk, warmed up a little in microwave around 40 seconds depending on Microwave

·         1/3 Cup – Total Fage Greek Yogurt, Warmed up in microwave like milk

·         1 Tbs – Flaxseed (soaked in 3 Tbs of water for 10 minutes)

·         4 Egg Whites – Room Temp

·         1 Cage Free Egg – Room Temp

·         1 Ripe Avocado Smashed

Other Ingredients

·         1 Tbs – Mini Chocolate Chips or Chop up an 86% Cocoa Bar

Directions

Mix together Flaxseed and water then set aside. Then whisk together dry ingredients, then the wet ingredients.  Whisk together the dry and wet ingredients. Stir in the chocolate chips or bar.

Bake for 15 minutes or until toothpick comes out clean.

Enjoy!

Carrot Cake Muffin Surprise

Carrot Cake Muffin Surprise

Ingredients

1)       2 ¼ Cup - Almond Flour

2)      ½ Cup – Raw Coconut Sugar

3)      1 ½ Tsp – Baking Powder

4)      ¼ Tsp – Baking Soda

5)      1 ½ Tsp – Ground Cinnamon

6)      ¾ Tsp – Ground Ginger

7)      ¾ Tsp – Salt

8)      1 Egg

9)      1 Egg White

10)   1/3 Cup – Virgin Coconut Oil

11)    ¾ Cup – Unsweetened Almond Milk

12)   2 Medium Carrots Grated

Filling

1)       8 oz Pkg – Lowfat Cream Cheese

2)      2 Tsp – Raw Coconut Sugar

3)      1 Scoop – Vanilla Whey Powder

4)      2 Tsp – Pure Vanilla Extract

Directions

Preheat oven to 400

Mix together the filling using a fork; set aside. Whisk the dry ingredients together first and in a separate bowl mix together the wet ingredients. Add the wet ingredients slowly into the bowl of dry  ingredients; whisk till lumps are gone. Then add carrots last.

Line each muffin pan with cupcake liners. Scoop 2 Tbs of batter into each cup. Then scoop around 1 Tbs of filling into the center of each. Top it off with 2 Tbs of batter. Bake for 20 minutes or until toothpick comes out clean. Make sure and stick the toothpick on the side of the cupcake not the center.  

Enjoy!