Paleo Pancakes NO grains :-)

Here is a quick recipe from Robb Wolf's
"The Paleo Solution" book.
I had these little cakes and dam they are good :-)

2 eggs
1/2 cup unsweetened applesauce
1/2 cup cashew or macadamia nut butter (not peanut butter)
1/4 tsp cinnamon
1/4 tsp vanilla extract
coconut oil = use this to grease the pan for cooking the cakes

-Mix all of the ingredients in a bowl, make a nice batter (not the coconut oil)
-Now use coconut oil to grease the pan
-Scoop out some batter to make a small cake in the pan; cook at low to med heat
-Flip cakes after 1-2min = done

TOPPINGS :-)
Ah this all depends on what your goals are, and what day it is.
-If it is a regular day use = cinnamon / diced apples / applesauce
-If it is a cheat day = use some real maple syrup / dark chocolate chips
-*Coach B's favorite = heated blueberries :-) "I just drooled on my desk"

Breakdown
Calories    4cakes  / 1 cake
calories = 964kcal / 241kcal
Protein = 33g / 8.24g
Carbs = 55g / 13.75g
Fats = 63g / 15.75g
* If you do not know about Paleo eating.....check out Robb Wolf's website :-)
Please do not write "oh my god, that is so much fat".....ask and learn :-)

Additional Accountability

Having trouble keeping accountable in the clean eating category?
Want a cool trick to help hold yourself more accountable?
This little trick is something I personally did with my nutrition coach last year when prepping for my show.
At the end of each month I would scan my “grocery bills” and send them in to get evaluated by my coach. If there were foods on those bills that were not in my plan, I heard it from my coach, especially if those foods were heavily processed.  What really sank home with me with during this process was being true to myself and my coach. I did not like getting pointless emails stating; “M&M’s and Wine are not good right now buddy,  get on the program”. What I did like hearing was, “great week Chad, loved those macro combos right around your training, this will really help repair and replenish your glycogen levels and have you kicking ass tomorrow….here give this post workout option a try”. Yes I am a nerd and wrote on the receipts checking off post workout foods….hey I want to learn and improve each and every day.
Did this work? Oh hell yeah. I would find myself mid-week while grocery shopping looking at a cheat food, then quickly reminding myself of first “my goals”, second “I had been down that lazy path before”, third “ I made a promise that I would send in ALL foods”.
For me this worked wonders, and I learned a ton!
Yes I know you’re thinking that there are many ways to get around this accountability trick, BUT why would you want to sneak around it if you have made goals with your coach to change your health!?
Accountability is all about holding “yourself “to your goals and to higher level.
Accountability is not waiting for your coach to call you out on a slipped food, or having to feel judged, and pressured. One of the worst feelings for a coach is to tell an adult client that sneaking treats mid-week is not tricking anyone, but themselves and sabotaging their goals.
Think about this:
If your sneaking in a cheat, and your inner voice whispers these signals:
“ah I don’t need this” ....just listen,so close.
“ I will start tomorrow” ……….this is a bad one!
“I will work this off on the treadmill” …….this is not healthy living, this is a disorder.
“Just one won’t hurt….will it?”….you asked the question, you know the answer.
Listen to your body, it is guiding you each day.
If you have a programed cheat meal, wait for it! My motto; “earn it, eat it and enjoy it”.
In the end, accountability is up to how far YOU want to take it J

Egg Turkey Pita Pocket

This pita is a great post workout option in replace of your shake to help change things up. Additionally a great lunch or snack.
To all my A90 clients, make sure when your using this pita that you are using it in your starch meal for that day.
To all my Personal Nutrition Prescription clients, make sure your carb macro grams still have room to have this starch in the day.

1 large whole-wheat, pocket-style pitas               

1/4 cup tzatziki sauce                  

1 whole small egg
 ½ cup egg whites

4oz cucumber
4oz tomato
2tbsp chopped red onion
2 large romaine lettuce leafs

2 slices all natural turkey

6 kalamata olives, finely chopped            

1 tbsp finely chopped fresh dill 

1oz Crumbled light feta cheese (optional)           
 salt and pepper to taste  
            

1. Cut the pita in half and open the pockets. Spread the tzatziki sauce evenly inside each pita. Garnish with lettuce, tomato, cucumber and onion to taste; set aside.

2. Whisk the eggs, salt and pepper, stir in the olives and dill, now cook them up as you see fit. Divide the eggs evenly between the garnished pitas.

         

1 pita 595kcal = ½ pita 297.5kcal
pro  = 47g              = 23.5g
carbs =  56g          = 28g
fat  = 19g                = 9.5g

For my guys a whole pita will work.

For my girls, use the 1/2 pita :-)  and save the other half for tomorrow.

Flexitarian Beet Pancakes

Thanks Deirdre for the email and recipes :-)

Serves 4

1 cup grated Yukon Gold potato
1 cup peeled, grated beet
1/2 cup peeled, grated carrot
3 green onions, thinly sliced
2 tbsp liquid honey
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 green chili, minced
3/4 cup chickpea flour
1 egg, lightly beaten
vegetable oil, for frying
garlicky kale
apple salsa
1 lb. sausage meat (optional)

/2 cup non-fat plain Greek yogourt, sour cream or crème fraîche (optional)

1. Preheat oven to 400 F. Using a SpongeTowel, squeeze excess water out of potato, beet and carrot until dry. Combine veggies with onions, honey, salt, pepper and chili in a large bowl; toss until incorporated.
2. Add flour and egg, and mix until ingredients can be formed into four patties, roughly 1/2 cup each. Add a tsp of water if needed.
3. In a large high-sided sauté pan with a lid, heat 1/4-in. oil over medium heat. Cover and cook pancakes until slightly crisp on bottom; flip and cook other side until crisp (roughly 4-5 minutes per side). Covering will keep steam in and help to cook those firm root vegetables through.
4. Remove from heat and transfer pancakes to a parchment-lined baking sheet. Bake in oven for about 8 minutes, until pancakes are cooked through and vegetables are soft.
5. Optional: Form sausage meat into 4-oz. patties. Heat 1 tbsp vegetable oil in a non-stick skillet over medium-high heat. Fry patties for about 5 minutes, turning once, until golden brown and cooked through.
6. Top pancakes with sausage patties, if desired, and serve with a small pile of garlicky kale, a spoonful of apple salsa and a dollop of yogourt, sour cream or crème fraîche, if you like.

Garlicky Kale

1/2 bunch kale
2 cloves garlic, minced
2 tbsp olive oil
1/2 tsp salt
1/4 tsp freshly ground black pepper
juice of 1 lemon

Pull kale leaves from stems and tear into bite-sized pieces. Heat oil in a sauté pan on medium high and add garlic. Sauté for 30 seconds, then add kale, mixing well to coat leaves with garlic-infused oil. Season with salt and pepper and cook for 5-7 minutes, until bright green and leaves are tender but still have some body. Remove from heat and squeeze lemon juice over kale.

Apple Salsa

2 crisp apples, peeled, cored and finely diced
2 green onions, finely chopped
1 small handful fresh coriander, finely chopped
1 jalapeno, finely chopped
juice of 1 lime
1 tbsp vegetable oil
1/2 tsp salt

Combine ingredients in a small bowl; mix well. Set aside for 15 minutes to allow flavours to blend.

Breakfast mini muffins

Some people call these little quiches....I like to call them, "breakfast mini muffins".
Oh yeah, they are yummy!

2 cups spinach
1/4 cup red pepper
1/4 cup onions
1 cup egg whites
2 whole eggs
1/4 cup low fat Swiss cheese grated
5oz (140g) turkey meat
3 cloves minced garlic
1/2 cup salsa
Pam spray

-Pre-heat oven to 400F
-Add all ingredients into a blender (except salsa), blend to your own consistency
-Spray the muffin cups
-Poor in the mixture evenly, about half way (try to get a little meat and cheese in each muffin)
-Cook for about 20min. Poke a tooth pick into the centre to test if muffins are done (if it is wet, they need more time).

Makes 12 mini muffins
Calories = 3 muffins / 2 muffins
Calories =   569.4kcal / 284.7kcal
Protein =     73.5g  /  36.9g
Carbs =      33.0g   /  16.5g
Fat =          15.8g   /   7.9g

TIP: for all my Action 90 clients, make this your post workout meal by adding a starchy carbohydrate like
oatmeal with blueberries, or a slice of Ezekiel bread with a side cup blueberries.

Chick Pea Cakes

I love me some chick peas!
Take advantage of the high protein and fiber content of chick peas by adding this side dish to some veggies and a serving of protein like baked chicken....yum:-)

1/4 cup Red pepper chopped
1/4 cup Zucchini chopped
1/4 cup Onion chopped
1 tsp coconut oil
1 tsp Garlic minced
1/2 tsp Ginger minced
1/2 tsp Curry powder
1 cup Chick Peas drained & rinced
1 whole egg
1 Egg white
1/4 tsp salt
2 pinches pepper
2 tsp Lemon juice


- Heat up frying pan or skillet  on med heat
- Add in the coconut oil, peppers, zucchini and onion and sauté until light brown
- Add in the garlic, ginger, curry and sauté for 1min more
- Break out the food processor and add in the above sautéed foods with the chick peas, eggs, salt, pepper and lemon juice. Blend this up until smooth or your desired cake consistency
- Set fry pan to heat to med, use some non-stick spray and scoop out 1-2 tbsp of the mixture into little cake circles
- Check under the cakes to see if they are light brown (4min/side about) and flip over
- Repeat this process until all mixture is used up

Calories = 1 Large / 2 Small
Protein =   26.1g  /  13.1g
Carbs =    66.6g  /  33.3g
Fat =        12.6g   /  6.3g

TIP: Add 1/4 cup greek yogurt (use this as a side dipping garnish)
TIP: To all my A90 clients,
this would be a good post weightlifting workout option with some added protein :-)

Side Dish: Coconut Cauliflower Mash

Miss mash potatoes?
Give this cauliflower mash a try; tastes just like mashed potatoes.
Here is a cool twist on the mash.

3 cups cauliflower
1/4 cup cashews crushed up
1/4 cup coconut milk
Pinch of
salt, pepper, cinnamon

BOOSTER = add some protein on the side to help balance out this meal :-)

- add all ingredients into a pot and bring to boil.
- reduce the heat and simmer for 12-15min
- drain and save a little of the water, you might need it for later when mixing it up
- Get out the boat motor and blend up (oh fancy word "Puree" untill smooth)
Calories = Large / Small (serves 1 large and 2 small)
calories =  409.4 / 204.7
Protein = 13.3g  /  6.6g
Carbs =  27.8g   /  13.9g
Fat =      27.3g  /  13.6g (nice healthy fats here for energy, hormone balance and satiety. Do not freak out and send in hate mail...eat up and enjoy)

HOT TIP = make this into a soup, add a cup of hot broth when blending it up :-) Slap in some spices as well.