Blueberry Protein Pancakes

Clean Blueberry Protein Pancakes

1/2 cup Quaker Oats Old-Fashioned Rolled Oats

1/2 cup nonfat cottage cheese 4 large eggs or 6 egg whites 1/4 teaspoon ground cinnamon

1 teaspoon vanilla
1/2 cup Frozen Blueberries DRAINED (keep)
1-2 Tbs juice from DRAINED frozen Blueberries
1/4 honey
Preheat griddle or nonstick skillet to 375 F.

Put oats, cottage cheese, egg whites, and cinnamon in blender. Mix until smooth. The batter will be a little runny.

Use a 1/4 cup measuring tool to spoon batter onto medium heat griddle. Wait 1 minute then add blueberries to pancake on griddle. (be careful it will stick to griddle. if you don't want it to stick just add on top after cooked)

In a separate bowl add drained frozen blueberry juice and honey, mix well. (use for topping later)
Watch for bubbles to appear on the pancake and then flip to other side. Cook for another minute and plate. (warning if you are going to use blueberries your griddle will get messy)
Add left over blueberries and honey/juice mixture for toppings to taste.

YUMMM YUMMM YUMMM! Healthy food !!!

My kids even like it.

Number of Servings: 6 small

• Amount Per Serving 2 (3 small)
• Calories: 178 .0, Total Fat: 4.3 g,Cholesterol: 7.5 mg,Sodium: 274.8 mg,Total Carbs: 21.0 g,Dietary Fiber: 5.7 g,Protein: 15.7 g

Some substitution ideas are to add peanut butter, use strawberries at toppings, add 80% dark chocolate chips what ever is clean and yummy with pancakes just switch out the blueberries.

Yummy healthy recipe.

Enjoy

Coach Tia Hurt

Brown rice California rolls

INGREDIENTS:

• 6 to 8 oz fresh crab (you can substitute with imitation crab meat but make sure it's 100% fish- no fillers)
• 2 cups medium-grain brown rice
• 1 avocado
• 1 cucumber
• 1/3 cup rice vinegar
• 2 packets Trivia (or any all natural sweeter)
• 1 tbsp sea salt
• 2 sheets nori (seaweed wraps)
• Sesame seeds, optional
• Wasabi paste, optional 
• Sesame seeds, optional 
• All Optionals ingredients are not included in the nutritional count. 

WHAT YOU'LL NEED to make the California Roll

• 1 bamboo mat
• 1 sharp kitchen knife 
• bowl of water

INSTRUCTIONS for Ingredients:

1. Cook rice according to the package. While rice is cooking cut up the crab, peel and julienne the cucumber then thinly slice the avocado.
2. Over medium heat, warm vinegar then add Trivia and sea salt. Do not boil. Vinegar mixture is done when all the ingredients have dissolved.
3. Transfer hot rice to a large mixing bowl and fold in vinegar mixture (for each cup of cooked rice add 1 tbsp ). Don't stir fold in mixture only or the rice will get mushy. Let rice cool to room temperature.

INSTRUCTIONS: How to make the California Roll.

1. Cover your bamboo mat with Saran wrap. 
2. Place nori sheet shinny side down on bamboo mat. 
3. Pour a small bowl of water into a bowl for dipping your fingers in it. Then the rice won't stick to your fingers.
4. Grab a small pulmful (not handful) around 1/4 cup of rice and spread it on the seaweed, semi-firmly but do not mash it down. Cover the nori completely  with a thin layer. 
5. Now turn the seaweed  over to the other side, so the non-rice side is up and the rice side is on the bottom. IF when you turning your sheet over you find your rice is not sticking then don't flip and proceed with ride side facing up and follow the following instructions. 
6. Optional - Spread a thin layer Wasabi paste 2 inches from the bottom  horizontally. 
7. On top of Wasabi add 2 slices of avocado and cucumber 2 inches from the bottom of the nori,  parallel in length. 
8. Add crab meat make sure that all is even in height; this is important when you begin to roll.
9. Now your ready to roll. Start rolling the nori with the side closest to you to start the roll. Then start rolling the bamboo mat away from you into a circle/roll. Don't squash the items in the roll just make sure that it's tight, even in size, and firm.
10. Optional: Roll your roll over some sesame seeds. 
11. Take a knife and wet it. Cut the roll in half , then cut those is half, then cut those in half you get the point.  Until you get 8 equal pieces.

 This makes 4 rolls Nutrients per 1 roll (8 pieces):
Calories: 230, Total Fat: 8 g, Sat. Fat: 1 g, Carbs: 28 g, Fiber: 5 g, Sugars: 1 g, Protein: 13 g, Sodium: 190 mg, Cholesterol: 30 mg

Let's Get Healthy,
Coach TIA 

Basic Nutrition for Body Building

Basic Nutrition for Body Building

Breakfast:

·         Egg Whites 3-4 & 1-2 Whole Egg

·         Oats 1/2 cup made with water Cinnamon, Flax Seed. 
Wheat Germ and Bee Pollen  

·         Coffee or Milk 

1 Cup Water 

Snack 1:

·         Lean Steak 3 oz

·         Brown Rice 1/2 - 3/4 cup

Water