Fluffy Protein Pancakes

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Protein pancakes are usually one of the first recipes health-minded individuals try their hand at when venturing into the world of cooking with protein powder. Seems simple enough right?

Here's the thing - I've never liked eating protein pancakes. They (typically) turn out rubbery, flat or hard. Honestly, I'd rather just have the real deal than a mediocre alternate. 

Until these.

Here's the thing - in the past, I've made pancakes using whey protein however, not all protein powders are created equal! 

These pancakes (these fluffy, big, fat pancakes) are made using Egg White Protein. 

BINGO! 

It makes perfect sense.

Egg white protein powder reacts to heat similarly to the way eggs do when baking. Don't get me wrong, I still love baking with whey protein, but some recipes just work better with different protein powders! Whey protein doesn't seem to like high heat (hence rubbery or hard baked goods that are cooked for too long), but after my first experiment with egg white protein it seems this powder can stand up to the heat much more nicely. I'm excited for my baking experiments with this powder!

If you've never tried Egg White Protein Powder, here is your chance! True Nutrition has a great selection of protein powders and an exceptional Egg White Protein. As an added bonus, use my code 'MYENG' to receive 5% off your order!

Fluffy Protein Pancakes

Prep Time: 5 minutes

Cook Time: 2 minutes

Servings: 6 pancakes

Ingredients: 

• 1/2 cup Egg White Protein Powder (2 scoops), unflavored or vanilla
• 1/2 cup flour (I use 1-to-1 Gluten Free Baking Flour, but regular flour would work as well)
• 1 tbsp coconut palm sugar
• 1 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1 tbsp butter, melted
• 3/4 cup reduced fat milk, 2%
• Additional butter or oil for making pancakes
• Optional: Pure maple syrup for serving!

Directions:

1. In a mixing bowl combine your dry ingredients: whey protein, flour, coconut palm sugar, baking powder, baking soda and salt. Whisk to fully mix ingredients. Add butter and milk to the bowl and whisk until batter is smooth.
2. Heat a lightly greased griddle or frying pan over medium heat - you don't want the pan too hot that it burns your pancakes! Scoop batter (approximately 1/4 c) onto pan. Cook the first side until you begin to see bubbles form, about 1 minute. Flip and continue to cook until both sides are browned, about another 30-45 seconds. Serve while hot! 

Nutritional Information (1 pancake):

115 calories - 10 g Protein, 13.5 g Carbohydrates, 2.5 g Fat

Parmesan Garlic Croutons (Gluten-Free)

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Croutons are arguably the best part of a salad. Toasty, crunchy, garlicky cubes of bread which still have that chewy, soft center.

Let there be no mistake - these are not qualities you will find in store bought boxed croutons. Oh no, the best croutons are always homemade. 

I personally cannot stand boxed croutons.  The are usually hard enough to break a tooth on and are covered in a powdered flavoring of some kind. If I'm going to be putting croutons on my salad, the only way that is happening is if they are homemade. Croutons are SO easy to make and I'm going to go ahead and say that 100% of the time, they will taste better than anything store bought (gasp!).

While any loaf I bread technically can be turned into a crouton, I prefer to use BreadSRSLY Gluten-Free Sourdough. I HIGHLY recommend using this bread as not only is it some of the best sourdough I've ever tasted...it is also gluten-free. Win-Win! 

Aside from the bread, you only need garlic, olive oil and Parmesan cheese. It couldn't be any more simple than that.

I guarantee you won't ever think about buying boxed croutons again after you make these once. Throw these on a salad, your favorite bowl of soup...or simply eat them freshly toasted and warm out of the oven. I don't judge! 

Parmesan Garlic Croutons (Gluten-Free!)

Prep Time: 5 minutes

Bake Time: 15 minutes

Servings: 4

Ingredients: 

• 3 cups sourdough bread (gluten free), cut into 1" cubes - I recommend BreadSRSLY gluten-free sourdough, but any sourdough would do
• 4 cloves garlic, minced
• 1 tbsp extra virgin olive oil
• 4 tbsp Parmesan cheese, grated

Baking Accessories:

• Baking Sheet
• Parchment Paper 

Directions:

1. Preheat oven to 375°F. Prepare baking sheet by lining with parchment paper. 
2. Slice bread into 1" cubes. This should yield about 3 cups of bread. In a large mixing bowl, toss bread with olive oil and garlic. 
3. Transfer bread to baking sheet and bake for 5 minutes. After 5 minutes, toss croutons on baking sheet and return to oven for another 5 minutes. 
4. After a total of 10 minutes of baking, sprinkle cheese over croutons and return to oven for a final 5 minutes to melt cheese and finish toasting croutons. 
5. Remove from oven and add to dish of your choice. If you would like to reserve for later use, these keep well stored in an airtight container. 

Nutritional Information (1 serving):

155 calories - 4 g Protein, 23 g Carbohydrates, 5.5 g Fat

Coffee Cake Protein Muffins

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I can't believe I'm belated on my OWN blog birthday but...

My Engineered Nutrition is 1 year old! Happy 1st Birthday to my website!

(As of May 5th...shh)

This first year of blogging flew by. I want to take a moment and say THANK YOU (yes, YOU reading this!) for supporting my little blog. I have been completely overwhelmed by the support I have received from my fun little side hobby. What started as a way for me to track my recipes has developed into a true passion of mine. I have been continuously motivated to keep creating new, fun, simple and most importantly, healthy, recipes to share with you. 

Looking back at this first year, here are some fun facts about My Engineered Nutrition.

• My Engineered Nutrition had over 33,000 page views!!
• The most viewed recipe on my site (6,348 views?!) were my Sweet Potato Stacks
• The second most viewed recipe (1,877 views) was my very first post, BBQ Chicken Pizza with Cauliflower Crust
• I posted 62 recipes within the first year of my blog!

To celebrate My Engineered Nutrition's 1st birthday, I've created a SUPER delicious muffin: Coffee Cake Protein Muffins! I have to say, I think these may be my best ever baked recipe. 

In fact, my boyfriend has told me that these are the best thing I've ever made. Mind you, he has tried all 62 of those recipes (and all failed attempts) I created within the first year, so that is a pretty loaded compliment to say the least. 

I'm using True Nutrition Cinnamon Bun Whey Protein, as well as greek yogurt, to make these protein packed while also low in fat! These are fantastic for an on-the-go breakfast in the morning when you are running short on time, and obviously even better with a large mug of coffee! They are soft and fluffy like a good muffin should be, but are so much healthier than your standard sugar loaded muffin!

Coffee Cake Protein Muffins

Prep Time: 20 minutes

Bake Time: 15 minutes

Servings: 9 muffins

Ingredients: 

• 2 scoops True Nutrition Cinnamon Bun Whey Protein (60 g)
• 1 cup gluten free 1-to-1 baking flour (regular flour would work as well)
• 2 tbsp coconut palm sugar
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1 tsp cinnamon
• 1 cup Greek yogurt 2%
• 1 egg
• 1/4 cup applesauce, unsweetened
• 1 tsp vanilla

Crumb Topping

• 1 tsp coconut palm sugar
• 1 tsp cinnamon
• 2 tsp gluten free 1-to-1 baking flour (regular flour would work as well)
• 1/2 tsp butter

Baking Accessories:

• Muffin tin

Directions:

1. Preheat oven to 375°F. Prepare muffin tin by greasing with coconut oil or butter (instead of using liners). Set aside.
2. In a small bowl combine the dry crumb topping ingredients. Cut the butter into very small pieces and then add to the dry ingredients. Mix with a fork until the butter has formed into small balls and is well coated. Set aside.
3. In a mixing bowl combine your dry ingredients: whey protein, flour, coconut palm sugar, baking powder, baking soda, salt and cinnamon.
4. In a stand mixer or large mixing bowl with hand mixer, combine your wet ingredients: greek yogurt, egg, applesauce and vanilla. Mix at medium speed until well combined. Add dry ingredients and mix and medium speed until incorporated. 
5. Spoon batter among 9 muffins. Top each each an equal amount of the crumb topping. Bake for 15 mins or until a toothpick inserted into muffin comes out clean. Allow to cool 5 minutes in tin before removing. Serve warm or store in air-tight container for later. 

Nutritional Information (1 muffin):

125 calories - 10 g Protein, 17.5 g Carbohydrates, 1.7 g Fat

Thai Basil Pork Lettuce Wraps

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In just ONE WEEK, I am jumping on a plane and flying to Japan to visit my bestie!! I will be taking a 3 week long vacation and traveling through Japan, Thailand and a quick stop in Beijing to see the Great Wall of China. 

Holy shit.

I AM EXCITED!

To be honest, I can't decide where I'm most excited to travel to. It changes daily - that is no exaggeration.

I get excited about the fact we are spending a day with elephants  in Chiang Mai, Thailand. Then I quickly remember we will be visiting the snow monkeys of Japan (in case you didn't know, I LOVE monkeys) and Japan jumps to a lead. But I can't overlook the fact that we will be hiking along the Great Wall, in both restored and unrestored portions. HOW IS A GAL TO CHOOSE?!

My itinerary, in case you'd like to follow along and live vicariously through me, is as follows:

• April 27-28: Tokyo, Japan
• April 29: Bangkok, Thailand
• April 30 - May 1: Chiang Mai, Thailand
• May 2-3: Krabi, Thailand
• May 4: Bangkok, Thailand
• May 5-8: Beijing, China
• May 9: Tokyo, Japan
• May 10-11: Kyoto, Japan
• May 12-16: Tokyo, Japan 

Above all else, I can't ignore the fact that I just love food and this entire trip is sure to be the most amazing culinary experience. 

In Bangkok, we are taking a half day cooking class. Before I learn the traditional way of Thai cooking, I flexed my culinary muscles with this recipe to celebrate my trip. Thai basil dishes are always my favorite when I eat Thai food. I love the element of flavor the basil adds to the dish. Asian food can often be thought of as heavy and filling as they are normally accompanied with rice or noodles. These lettuce wraps are such a delicious and healthy option, all while enjoying the same amazing Thai flavors. 

These lettuce wraps are so easy to make! They are great for lunch or dinner, but also make for the perfect entertaining dish. Serve these to your next party and it is sure to be a hit. 

Thai Basil Pork Lettuce Wraps

Prep Time: 10-15 minutes

Cook Time: 8 minutes

Servings: 4

Ingredients: 

• 1 lb ground pork
• 2 tsp coconut oil
• 2 tsp garlic, minced
• 1/2 jalapeño, chopped (add more or less depending on your desired spiciness level!)
• 1/4 c onion, chopped
• 1/2 c basil leaves, roughly torn
• 2 tbsp soy sauce
• 1 tbsp fish sauce
• 1 lime, juiced
• 2 tsp coconut sugar

Serve with:

• Butter lettuce, leaves washed and separated
• Shredded carrots
• Green onions, sliced
• Fresh basil

Directions:

1. Begin by chopping all ingredients and making your sauce. In a small bowl combine soy sauce, fish sauce, lime juice and coconut sugar. Stir well and set aside.
2. In a pan over medium high heat, add coconut oil, garlic, jalapeños and onion. Sauté until onions begin to soften, about 3 minutes. 
3. Add ground pork and continue to cook until browned, an additional 3 minutes. Be sure to continually mix the pork, onions and peppers so that the meat doesn't stick to the pan. 
4. Once the pork has cooked, add the torn basil and sauce. Allow the sauce to reduce some, cooking for an additional 2 minutes. 
5. Transfer pork to a serving dish. Assemble lettuce wraps with butter lettuce, pork, shredded carrots, green onion and  more fresh basil!

Nutritional Information (1 serving):

185 calories - 21 g Protein, 5 g Carbohydrates, 9 g Fat

Coconut Cherry Oat Bars

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If you look through my kitchen, you would be hard pressed to find many 'snacks' or processed foods. I'd always much rather prefer making things for myself, that way I know all of the ingredients and there aren't any hidden additives. Plus, making food for yourself is usually far more affordable. 

After a hard workout I'm usually starving and in need of an easy and FAST snack to hold me over until dinner. Carbs are a must to refuel but I don't want something full of sugar or junk like a traditional store-bought energy bar. 

Solution? THESE bars!

Whoa baby, are these delicious and so incredibly simple to make! You want to know another secret? Aside from the slight bit of sweetened coconut on top of the bars there is no added sugar. These are naturally sweetened with ripe mashed banana and dried cherries. I'm also using coconut butter, or manna, in these bars. If you haven't ever tried this...you are in for a treat. Not to be confused with coconut oil, coconut butter is made from the flesh of the coconut. 

The bars are a great post-workout treat, but also would be awesome for a quick breakfast or easy dessert. Really, you can make an argument to have these bars morning, noon or night!

While it isn't absolutely necessary, I used a True Nutrition Custom Oatmeal Blend to make these bars. It is pretty awesome to be able to make your own oatmeal blend! The combinations are almost endless as far as mix-ins and flavoring options. For these bars, I used a blend of Old Fashioned Oats, Dried Tart Cherries and Chopped Walnuts. 

Want to give a Custom Oatmeal blend a try? If you use the code 'MYENG' at checkout, you will receive 5% off your order! 

What is your favorite post-workout snack? Regardless of your oats, I hope you give these bars a try! 

Coconut Cherry Oat Bars

Prep Time: 15 minutes

Bake Time: 25 minutes

Servings: 8 bars

Ingredients: 

• 2 cups oats blend (True Nutrition Custom Oat Blend of Old Fashioned Oats, Dried Tart Cherries, Chopped Walnuts)*
• 1 cup mashed ripened banana
• 2 tbsp Coconut Butter (also called Coconut Manna)
• 1/2 cup dried tart cherries, coarsely chopped
• 1 tsp vanilla extract
• 1/2 cup shredded sweetened coconut (unsweetened also works!)

Baking Accessories:

• Baking Dish, 8 inch square
• Baking Sheet
• Parchment Paper 

*If you choose not to use a blend, simply combine 1/4 cup chopped walnuts with 1-1/2 cup oats and increase dried cherries to 1/4 cup

Directions:

1. Preheat oven to 350°F. Prepare baking dish by lining with parchment paper. Fold the paper so that the bottom and edges are covered in the parchment - this will make for easier removable of the bars from the dish.
2. Spread the 2 cups of oats out on a baking sheet, making an even layer. Toast in the oven for 5-8 minutes, ensuring the oats don't get too brown.
3. While the oats are toasting, combine mashed banana, melted coconut butter, dried cherries and vanilla extract in a mixing bowl. Once oats have toasted, add oats to the mixing bowl and stir until all ingredients are well combined. 
4. Transfer oat mix to prepared baking dish and spread into corners. Sprinkle an even layer of the shredded coconut on top and bake for 25 minutes at 350°F.
5. Remove from oven and allow to cool completely before slicing. Slice into 8 equal bars. 

Nutritional Information (1 bar):

193 calories - 4.5 g Protein, 29 g Carbohydrates, 6.5 g Fat