Tag Archives: Peanut butter

Whole Wheat Yogurt Pancakes

26 Aug

I forgot what it feels like to be a woman again..cravings this week are OUT OF CONTROL! There’s quite a possibility that if you put anything edible in front of me, I’d devour it. All of it.

I’m going with the flow it this is what it takes 🙂

Going along with the cravings, I’ve been longing for pancakes. Not the Bisquick kind (though nothing is wrong with them), but homemade ones. Either with oats or whole wheat flour, I’ve been experimenting and I think I’ve nailed it.

I wouldn’t say this recipe delivers fluffy, moist pancakes, but rather, hearty and oaty-textured ones with an earthy flavor that leaves you feeling full and not fully weighted down.

Another plus, it’s a single serving recipe! One large pancake or 2-3 smaller ones. Great for people who are greedy, like myself, and don’t want to share the wealth or have leftovers.

In the mix:

  • 1/4 cup whole wheat flour
  • 1/4 cup oats
  • 1 teaspoon baking powder

Whisk together.

  • 1/4 cup low fat plain Greek yogurt (you could try a flavored yogurt if you’re adventurous)
  • 1 teaspoon vanilla extract
  • 1 egg white

Stir to combine. Mix the dry ingredients into the wet ingredients. Pour into a sprayed pan over medium heat. Cook until little bubbles form on the top, then flip and cook until the middle isn’t runny.

A peanut butter fiend, I topped my pancake with freshly ground honey roasted peanut butter and served strawberry jelly (because I didn’t have any syrup) on the side. A cut-up apple (core included) rounded out the breakfast!

This recipe worked for me; it was more grainy than fluffy, but that’s what I expect when it’s a healthier-style pancake..no? I think I spent this past week searching for an easy, minimal ingredients (ingredients that a non-health nut normal person would have on hand), and little assembly required recipe for a whole wheat pancake. Many of the recipes I found didn’t fit the bill (not to say they didn’t sound AMAZING, but I didn’t 1) have the ingredients, 2) have the time/patience, or 3) have an army to feed) so I took ingredients from all of the recipes I found and made my own.

Enjoy!

Post-Run Meal

28 Apr

My attempt at getting sun? A run!

I was on some-sort of “high” yesterday; it being the last day of Spring semester 2012, the running God’s were on my side and I tackled a 9.18 mile run! I felt the temperature was perfect; not too hot and a slight gust of wind kept me cool.

Post-run, I made myself a cottage cheese, toasted almond, and sliced strawberries bowl.

I love subscribing to magazines. Fitness, cooking, running, and sports magazines that send weekly newsletters are such a convenience; I could spend all day reading through and digesting them! I’m always interested in finding new recipes to eat pre and post runs. I try not to change things too much when it comes to my pre-run snacks, mainly because an upset stomach is never good; a big banana and peanut butter works best for me. It has a good amount of energy-providing carbohydrates and just enough fat and protein to keep hunger at bay. Another plus? Bananas contain ~290mg of potassium, a vitamin lost through glisteningsweating. Post-runs are where I like to get creative! The 30/30 rule, eat less than 30 grams of protein less than 30 minutes after a workout, is something I try to follow. Sports nutritionists recommend no more than 30 grams of protein because, like anything else in excess, it can be converted into fat AND studies show that excess protein didn’t help muscles any faster. Carbohydrates are important in a post-run meals; carbs and protein work simultaneously to replenish your glycogen stores more efficiently. The ratio of carbs to protein is ~4:1; low-fat chocolate milk has been rated the most nutritious post-exercise drink for a speedy recovery! Who thought a childhood favorite could assist your fitness goals?

Here are some post-run meals to try:

  • oatmeal or muesli topped with a banana and nuts
  • smoothie made with 1/2c. almond or regular milk, 1 scoop protein powder, fruit, and nuts
  • yogurt parfait
  • peanut butter, banana, honey, and whole wheat toast
  • cottage cheese, almonds, and strawberries
  • turkey and Swiss sandwich

H2O, H2O, H2O!! Making sure you’re hydrated pre-during-post run is crucial; especially when the temperature gets hotter. Here’s a nifty formula for you to determine your carbs and protein needs.

Have a great Saturday! Triangle Beach Music Festival is on my agenda!