Friday, January 3, 2014

Single Serving Protein Powder-free Protein Pancake

I like the concept of protein powders and making protein pancakes from them, but I can't find a protein powder that I think tastes good. Thanks to almost 3 years Paleo, my taste for sweet isn't what it used to be (I count that as a good thing!). Therefore I find protein powders to be cloyingly sweet. I have come up with my own single serve pancake that doesn't have protein powder and is relatively high in protein thanks to eggs. This pancake also has a good dose of fiber because of the coconut flour. I like to top mine with frozen berries that I have thawed and mashed with the back of a fork, but of course you could use any topping you want. Even though these pancakes are mainly eggs, they don't taste too eggy so they are a nice break from my usual scrambled/fried eggs.

In my opinion, these are the perfect grain-free pancakes. Mainly because they don't produce leftovers because I think leftover pancakes can be gross. Also you are preparing just one pancake so you won't feel like a short order chef chained to the stove until all the pancakes are made. Also, they require little effort and premeditation so if I want a pancake in the middle of the week, I can have one with little fuss.

Single Serving Protein Powder-free Protein Pancake
Printable Recipe

2 tbsp sifted coconut flour (be careful not to pack the flour in the spoon or the pancake will be too dry)
1 tbsp blanched almond flour
stevia, to taste (if using liquid drops, add with the eggs, not with the flours)
1 pinch salt
a few drops of vanilla extract
2 large eggs
2 tsp coconut oil or butter

1. Combine the flours, stevia, and salt in a small bowl. Beat together the vanilla and eggs. Pour the eggs into the dry ingredients and stir to combine. I find a regular fork to be the best tool for mixing this batter. The batter should be thick but pourable, like regular pancake batter. If the batter is too thick, add a few drops of water.
2. Heat a small skillet over medium heat. Melt the oil or butter, then pour in the batter. Flatten the batter into a 1/4" disk. Cook until small bubble form on the surface and the edges start to firm. Flip and reduce the temperature to medium-low so the middle cooks but the bottom doesn't burn. The pancake is done when it is firm but springy and the second side is brown. Serve with your desired toppings.
  • Servings per recipe: 1 (with no toppings)
  • Per serving:
  • Calories: 321.6
  • Fat: 23.6 g
  • Saturated fat: 11.2 g
  • Cholesterol: 372 mg
  • Sodium: 297 mg
  • Carbohydrate: 12.3 g
  • Fiber: 6.8 g
  • Sugars: 0.7 g
  • Protein: 16.1 g

Thursday, January 2, 2014

Squash and Proscuitto Strata

Happy New Year and Happy 5th Birthday Chow Bella! I can't believe it's been 5 years that this blog has been a part of my life. It's pretty exciting and I hope to do a better job this year than last in adding new content.

I've been home in Indiana a little while for the holidays. I've been making a lot of older Chow Bella recipes like tomato soup and turkey legs. I've also been cooking recipes from cookbooks I got at the library. I've been enjoying recipes from 200 Low-Carb Slow Cooker Recipes by Dana Carpender (she has since come out with a newer edition here) and also The Paleo Slow Cooker by Arsy Vartanian. I've been getting into using the slow cooker while I have been at home because I want to make it more of a habit. 2014 is going to be an interesting year for me because I will be finishing my Ph.D. which includes a lot of hurdles to jump over like my qualifier exams, dissertation writing and defense, and finishing my last bit of lab work. Oh, and then there is also getting the job of my dreams. I have to do these things all while keeping up with good eating and exercising habits I established in 2013. I do have to say, even though 2013 was crazy busy, I did learn to love exercise for the first time in my adult life (my biggest struggle in living a healthy life).

In 2014 I hope to bring you pre-prep recipes ideas and just post more in general!

Speaking of pre-prep, I have been cooking a lot of frittatas and egg casseroles lately because I can cut them into portions and reheat them for breakfast during the week. This dairy-free egg casserole is designed to be like a bread-free strata. I used slices of squash to make the striations that bread would otherwise make. This would be great on a breakfast or brunch buffet because it's light enough that you can pair it with other more substantial foods like some Paleo bread or muffins on the side. It's really refreshing for those who don't care for a heavy breakfast. Also, because this is dairy-free and prosciutto is an air-cured rather than sugar-cured ham, this recipe would be appropriate for your New Year's Whole 30.

Squash and Proscuitto Strata
Printable Recipe

2 tbsp extra virgin olive oil, plus more for greasing the pan
1 zucchini (about 8 inches long)
1 yellow summer squash (about 8 inches long)
1/2 cup onion, finely diced
8 eggs
1/4 tsp dried sage
8 slices proscuitto
salt and pepper, to taste

1. Preheat oven to 350 degrees F. Grease an 8x8"-9x9" square dish with olive oil.
2. Trim the ends off the zucchini and summer squash. Either with a mandolin or knife, cut both squash lengthwise into 1/8" slices. Brush both sides of the squash with 1 1/2 tbsp of the oil and season with salt and pepper.
3. Heat a large skillet over medium heat. Brown the squash slices on both sides in batches. Heat remaining oil in the pan and brown the onion. Remove to a medium bowl.
4. In the bowl with the onions, whisk the eggs with the sage and some salt and pepper. Add 1/4 of the eggs on the bottom of the pan. Shingle either the zucchini or summer squash over the first layer of eggs. Add another 1/4 of the eggs, then shingle over the prosciutto. Repeat with eggs, another layer of one of the squashes, and a last layer of eggs.
5. Place in the oven and bake 30-35 min, or until set in the middle. Allow to rest 5 min before cutting.
  • Servings per recipe: 4
  • Per serving:
  • Calories: 263.5
  • Fat: 19.4 g
  • Saturated fat: 4.3 g
  • Cholesterol: 382 mg
  • Sodium: 720.8 mg
  • Carbohydrate: 6.2 g
  • Fiber: 1.6 g
  • Sugars: 1 g
  • Protein: 17.6 g
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