Sunday, July 15, 2012

Christin McDowell's Protein Pancakes

"This is so simple and a great weight to shed some fat!" -Christin McDowell
  • 2 egg whites
  • 1-2 whole eggs
  • 3.5 scoops of vanilla protein powder
  •  1 tsp of cinnamon
  • Pinch of rock or lava salt
  • 4-5 drops of stevia, if you like the extra sweetness
Taste: Pretty good. The biggest major difference than normal pancakes is the consistency. Great submission!

Filling: Fills you up. I used 2 eggs/ 2 egg whites and yielded three full size pancakes.

Health: Very good as a replacement for a flour/sugar rich recipe. Berries or fruit would add nutrients and/or antioxidants.

Cost: Cheap! The only thing that cost more than a few cents is the protein powder, of which many people already have at home.

Recipe: Blend ingredients til smooth, like the consistency of pancake batter. Variations can include adding in chopped banana and fresh blueberries for pancakes, a perfect post workout breakfast! You could also try adding cocoa powder for the waffles for a chocolate waffle, great with a reduction of sliced strawberries, little lemon and stevia! Editor's note: Cook the pancakes more like you fry an egg-over-easy/medium. They cook much faster than normal flour pancakes and they will have a dry texture if you over cook. I cooked the Christin's recipe with frozen blueberries which I added just prior to cooking and the blueberries worked very well with the recipe. I came out with a pretty runny batter prior to frying (Used 2 eggs, 2 egg whites) so I added 2 Tbs of flour and it made it hold together better.

Time: Approximately 10-15 minutes.

Sunday, July 8, 2012

Runner's World "The Egg Lover" Sandwich

"Cool the egg in a pan misted with just a little olive oil and skip the bacon.  A smear of mashed avocado - a source of mono-unsaturated fat - on a whole-grain English muffin helps keep 'bad cholesterol' under control,' says Whittle. Tomato and a small handful of spinach add flavor, carbs, and antioxidants" (Gartland).

Taste: The egg sandwich was actually really good considering it didn't have a meat and was rather healthy. I added a little pepper to the egg and a little lime juice to the crushed avocado and toasted the whole sandwich. I ate it with an iced coffee with a little cream and sugar and it was delicious.

Filling: One was almost enough for me but didn't quite do the trick, I had a small piece of blueberry bread afterwards and was satisfied.

Health: The sandwich was very healthy. A little high on fat, but healthy fat made it a good success. I would disagree though that the spinach was enough to be significant anti-oxidants (I really only could fit a couple of leaves in it).

Cost: Cheap! @ $1.73 per sandwich 

$1.50 Avocado / 2 servings = $0.75
$1.10 Tomato / 5 servings = $0.22
$3.50 English Muffins / 6 servings = $0.58
$1.50 Eggs / 12 servings =  $0.13
$1.50 Spinach / 30 servings = $0.05

Recipe: Slice tomatoes, fry egg, crush avocado, put sandwich together, and toast.

Time: Approximately 10 minutes.

Works Cited: Gartland, Ashley. "Morning Story." Runner's World August 2012 41-44.


Purpose: A blog for Athletes to upload recipes used from magazines or media and rate them on:

Taste: Description of the taste, texture, and ambiance of the food!

Filling: Was the food filling?

Health: What makes the food worthwhile to eat?

Cost: What is the total cost of the food per serving? A great food should be cost effective, simple, and tasty!

Recipe: Self-explanatory

Time: Prep/Cook time

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