protein

Baked Eggs in Tomatoes

~ beckijuice ~ Leave a comment

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This breakfast recipe is any meal-prepper’s dream.  It’s super simple and delicious and requires only a few ingredients.  The tomatoes provide a good source of the antioxidant lycopene when cooked, while the eggs provide necessary protein, omega 3s and sulfur.  The final product is sturdy and travels well, making it ideal for a breakfast on the go or a quick mid-morning snack.  They are also a fun and easy idea for entertaining and can be made relatively quickly and in large batches for your next big brunch!

4 large tomatoes
8 pasture-raised eggs
sea salt
black pepper
3 T fresh basil or parsley, chopped

Preheat the oven to 400 degrees. Slice the tomatoes in half and carefully scoop out the seeds and center portion. Reserve this part for soups or sauces. In a ramekin, crack the eggs one at a time, then carefully slip into the scooped out part of each tomato. Season with salt and pepper and place on a rimmed baking sheet. Bake for 7-8 minutes or until whites are set and yolks are still slightly runny. Top with fresh herbs.

Goji Almond Protein Bars

~ beckijuice ~ Leave a comment

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I’m not sure which I like better, these little bars or this adorable heart print cake stand I just got from Sur La Table.  It’s part of their Valentine’s Day collection, and I’m admittedly obsessed with all things hearts, this time of year and always.  Of course, you can’t eat the cake stand.  These bars are a perfect mid-morning, pre-workout or anytime snack, packing about 11 grams of protein each.  While typical protein bars are dense and heavy, these bars are surprisingly light and crunchy.  They’re also gluten free, made with airy brown rice puffs, almonds, coconut and goji berries.  The great thing is, once you’ve got the recipe down, you can really substitute any combination of nuts, seeds and dried fruit.  I’m dreaming up a version dipped in dark chocolate as we speak…stay tuned for that!

Makes about 10 1-inch x 3- inch bars

1/2 cup nut butter of your choice (I used almond)
1/2 cup honey
1 teaspoon vanilla extract
1 pinch sea salt
1 pinch cinnamon
1 cup puffed brown rice cereal
2 scoops grass fed whey protein powder, or protein powder of your choice
1/2 cup unsweetened shredded coconut
1/2 cup slivered almonds
1/2 cup dried goji berries

Combine the brown rice cereal, protein powder, coconut, almonds and goji berries in a medium bowl.

Heat the nut butter and honey over medium low heat until bubbling. Remove from heat. Stir in the sea salt, cinnamon and vanilla extract.

Pour the nut butter mixture over the dry ingredients and mix until incorporated. Press into an 8×8 pan lined with parchment paper, or into bar molds like these! Place in the refrigerator until firm, then cut into bars or pop out of molds.  Store in an airtight container in the fridge for up to a week…if they last that long.


			

	


				
					


	

			
Apple Cinnamon Protein Pancakes
		

			

					

				

						 ~ beckijuice			 ~ 2 Comments					

				

		
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Pancakes, though delicious, are traditionally pretty much devoid of nutrients, and thus rarely make an appearance at my breakfast table. White flour, white rice, white sugar, even white potatoes don’t really stand a chance in my kitchen. Even the whole grain varieties of pancakes are lacking substantial protein, essential to a good breakfast. These pancakes are a super yum way to add more protein to your breakfast, while still satisfying a pancake craving. They are grain free and made with almond meal, apple sauce and protein powder.  I cooked them in grass fed ghee to give them a little extra healthy fat boost, then topped them with caramelized apples and local honey.


Makes about 12 medium sized pancakes, or 3-4 servings


For the pancakes:


4 eggs

2/3 cup apple sauce, unsweetened

1/2 cup almond meal

1 scoop plain grass fed whey protein, or your protein powder of your choice

1 teaspoon baking powder

1 teaspoon ground cinnamon

1/2 teaspoon vanilla extract

1 Tablespoon maple syrup or honey


1 teaspoon grass fed butter or coconut oil, for cooking


Whisk the eggs in a small bowl, then add the applesauce, maple syrup, vanilla and cinnamon. Add in the almond flour, protein powder and baking powder and mix until thoroughly combined.


Heat a cast iron skillet over medium. Add a small amount of butter or coconut oil . Once heated, pour in about 3-4 Tablespoons of batter. Cook 2-3 minutes per side, turning once bubbles start to form and the pancakes are firm enough to be flipped. Please note, these pancakes are a little more delicate than normal pancakes, so be careful when flipping!  Repeat with the remaining batter.


For the apple topping:


1 apple, peeled, cored and diced
1 teaspoon grass fed butter or coconut oil
2-3 Tablespoons maple syrup or honey
1/2 teaspoon ground cinnamon
squeeze lemon juice


In a small saucepan, combine the apples, butter, maple syrup or honey, lemon juice and cinnamon. Heat over medium heat until bubbling, then lower the heat and cook 10-15 minutes until apples soften and liquid thickens. Pour over pancakes and serve hot!