Mixed Berry Protein Pancakes

My husband cooks better than I do.

Berry Protein Pancakes 1

I know, I know. I’M the blogger, but he’s really good at it. And he enjoys it. He has this endless energy and rallies and it’s pretty neat. I, on the other hand, am exhausted after a long day of interning and a quick workout. I manage to whip together meals sometimes, but often, I let the pro handle it.

Berry Protein Pancakes 2

In good ol’ North Carolina, it snowed / iced over the last 24+ hours. I woke up yesterday to a winter wonderland, just in time to go to work. Woo! We made it safely there and back and decided we deserved pancakes the next morning. Because all snow days require pancakes. True fact.

Berry Protein Pancakes 3

It’s funny because I don’t believe in buying weird ingredients. If something calls for almond flour, I either don’t use the recipe or substitute whole wheat or all purpose flour. Because ain’t nobody got time to buy almond flour.

Berry Protein Pancakes 4

But you know what almond flour does have? Protein. Hello, SIX grams per 1/4 cup! And it gives these pancakes a fancy spin. I think that almond flour is worth the investment, even if it’s just so that you feel fancy.

Mixed Berry Protein Pancakes
Adapted from Once Upon a Chef

1 c all purpose flour
1/4 c almond flour
3 tbsp brown sugar
2 tsp baking powder
1 tbsp vanilla
1/4 tsp salt
1/2 tsp cinnamon
2 tbsp unsalted butter, melted and cooled
1 egg
1 c + 2 tbsp milk
1/4 blackberries, halved
Toppings: maple syrup, chocolate syrup, additional berries

  1. Combine dry ingredients and mix well.
  2. In a separate bowl, combine milk and egg. Add melted butter; stir and blend. Add vanilla.
  3. Add wet ingredients to dry ingredients. Stir until mixed well but slightly lumpy.
  4. Cook over medium heat and flip when pancakes start to bubble slightly. Top with maple syrup, berries, and chocolate syrup.

1 Kaylie Signature

2015 Recap.

I know. It’s halfway through January. BUT last year I posted this on January 19, so I’m actually ahead of the curve. By one day. Yes, progress.

Honestly, I was going to acknowledge top posts of this year but I’m pretty sure NONE were from 2015 and all were from past years, like this Nutella Swirl Banana Bread and this Roasted Vegetable Mac and Cheese.

So, I will skip ahead. I want to take a minute to dive into my personal life because a LOT has happened in 2015!

In January, I was accepted to the UNCG Dietetic Internship Program. In April, I got engaged. In May, I went on a lovely vacation in the Dominican Republic with my fiancé. In September, I got MARRIED. And, finally, in October, I started my first rotation in my dietetic internship: community – which I completed at the end of December. Phew! Now, photos.

Engagement! {credit: Katie Salerno Photography http://www.ohshineon.com & Will Page Photography http://www.willpagephoto.com/}

engagement shoes

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Will Page Photography

Will Page Photography

Dominican Republic!

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Wedding! {credit: Will Page Photography http://www.willpagephoto.com/}

Will Page Photography

Will Page Photography

 

Will Page Photography

 

Will Page Photography

Dietetic Internship: Community Rotation!

Cancer Services

Photography

Cowboy

Cancer Dietitian

It’s been a helluva year. Cheers to 2016. And a lot more delicious recipes.

Christmas Recipes

First, we need to talk about some serious business.

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I am completely in love with Star Wars. WHAT?! I know. I KNOW. I don’t know who I am. I resisted it for years thinking I would hate it but my husband loves it, so I got him the complete collection for Christmas so we could watch them before the new one came out.

And… I like them. The first 3 (Episodes IV-VI) were surprisingly good and every time Chewbacca makes that noise I laugh. We didn’t get a chance to watch the later 3 (Episodes I-III) before the movie, but I’m sure we will soon enough.

THE MOVIE WAS SO GOOD. So stinkin’ good. Mesmerizing. I was grasping my arm for 90% of the movie, waiting for something crazy to happen. So much action!

Okay. The point is, treat yourself this Christmas and go see it. Wife approved. Also, I’m officially a nerd.

Now on to Christmas. No, I don’t have any new recipes this year. I’m sorry. I’ve been eating enough sweets as it is, I really don’t need to make something to have at the house. Between office holiday parties, temptations at the Fresh Market, and the Cheesecake Factory with my mom last week, I need more salads in my life, not more cookies.

But here are some recipes from past years, both healthy and non-healthy.

 

The Morning of:

Gingerbread granola

gingerbread granola 4

HOT CHOCOLATE PANCAKES

GINGERBREAD PANCAKES

Peppermint Chocolate Pancakes

GINGERBREAD WAFFLES WITH MAPLE BUTTER

gingerbread waffles 1

PUMPKIN GINGERBREAD PANCAKES

 

Snacks & Appetizers:

Cranberry & Pistachio Snack Balls

oat balls 5

Spiced Candied Nuts

 

Main Meal

CRANBERRY APPLE QUINOA

SPICED CIDER APPLES AND SWEET POTATOES OVER RICE

HONEYCRISP SPINACH SALAD WITH PECANS AND CRANBERRIES

honeycrisp salad 2

ALMOND BUTTER CRANBERRY PECAN STUFFED SWEET POTATOES

POMEGRANATE WALNUTS QUINOA

Hearty Butternut Squash Salad

CRANBERRY PEAR SALAD WITH CANDIED SPICED NUTS

 

Sweets & Desserts:

PEPPERMINT HERSHEY KISS BROWNIE BITES

peppermint kiss brownie bites 3

Gingerbread Men

PEPPERMINT CUPCAKES

CANDY CANE FUDGE

PEPPERMINT MOUSSE

Chocolate Gingerbread Bars

PEPPERMINT CRUNCH TRUFFLES

mint truffle 6

HOT CHOCOLATE CUPCAKES WITH PINK MINT FROSTING

PEPPERMINT MOCHA CRUNCH CUPCAKES

WHITE CHOCOLATE PEPPERMINT FUDGE

PEPPERMINT RED VELVET CREAM CHEESE BROWNIES

Skinny Cranberry Bliss Bars

cranberry bliss bars 3

PEPPERMINT BARK

Peppermint Brownie Cookies

 

Nighttime Sippin’

Marshmallow Cocoa

marshmallow cocoa 4

Merry Christmas, everyone!

Healthy Snacks

Snacks can be difficult. Since starting this internship, I’ve had to pack so.much.food to keep me energized throughout the day. To keep metabolism up and keep yourself running on healthy fuel, having healthy snacks around is a must.

Snacks aren’t just for healthy grazing during school or work, they can also be great to keep cravings down during holiday parties. Holiday parties at work are common this time of year, and there are usually leftover goodies! Munching on a healthy snack can keep you from turning towards the Christmas cookies or donuts in the break room.

Healthy snacks are also great to enjoy before going to a party with friends or family because it can help keep you from eating too much at the party. Here are some things I like to munch on or keep in a lunch bag near my desk for when I become ravenous and need a little boost:

during the holidays:

apples – these are in season!
hearty cranberry muffins

cranberry muffins 1

granola bars with a little extra protein, like Luna Bars or Kind Bars
spiced nuts

spiced nuts 3

Also, be sure to check out these healthy snacks! These range from snacks for kids, snacks at work, to vegan snacks! YES, vegan snacks are delicious. See the hummus and veggies below!

any time of the year:

hummus & veggies

hummus veg

grapes
celery with peanut butter
popcorn
fruit and yogurt parfait

parfait

banana with peanut butter
cheese stick
handful of plain nuts

nuts

In the end, try to keep snacks light (200 calories or under) and healthy! Try a fruit and maybe add some protein for increased satiety. Remember, snacks keep you energized until your next meal, they can help keep your blood sugar stable, and they are great for metabolism. Go pack a snack to take tomorrow, your body will thank you!

Minestrone

I’ve been considering bringing Dietetic Dish back.

minestrone

I know, I know. I’ve said this before. But I’ve been learning a bunch of things about cancer prevention, health, and survivorship at my community rotation in my dietetic internship and it’s too good to not share.

So, if you’re interested, you can check back in SOON for updates! If you’re not, then you’ll just have to get the brief version right here.

This soup. It has several cancer fighting foods in it. Yes. Tomatoes have lycopene, a phytochemical that helps protect your body against cancer. Lycopene is more available and better digested in cooked tomatoes and super high in things like tomato paste and tomato sauce (because how many tomatoes does it take to make tomato paste?!). This will make you feel better when you eat pizza but it’s also comforting to know that all those tomato-based soups you eat during the winter are extra good for you! And no, this doesn’t mean that raw tomatoes are bad or any less good for you, but something about heat breaks down the exterior wall of the tomatoes and allows the lycopene to be digested better. In the end, just eat the dang tomatoes.

minestrone 2

Garlic is also a cancer fighting food! Have you guys ever put garlic IN the oil that you’re heating on a stove before sautéing veggies? It helps flavor the olive oil! It’s pretty neat. I learned that from a friend who studied abroad in Italy. I talked about it at a lung cancer nutrition class and no one had ever done that. You should try it. Tonight.

Soups are pretty fab because you just kind of throw whatever you want in there and they provide leftovers for you for DAYS. Win win. And, if you have a crockpot – my husband just gave me a crockpot for Christmas, which I think makes me officially a wife (even though he got it because apparently not having a crockpot is an absurdity and completely unacceptable, as I have heard) – then you could throw all of this in the crockpot in the morning before work, come home, and voila. Soup.

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I’m pretty excited to do more with this crockpot but for now, we have soup. And lots of phytochemicals to bash down any chances of cancer.

Minestrone
Adapted from the Vegetarian Times

1 tbsp extra virgin olive oil
1/2 tsp dried oregano
1/2 tsp dried basil
1 medium onion, diced
6 garlic cloves, minced
1 cup chopped carrots
3 stalks of celery, chopped
1/2 c sun-dried tomatoes
1 can kidney beans, drained and rinsed
1 c frozen corn
4 c vegetable broth
1 15-oz can diced tomatoes
1 c whole wheat pasta

  1. Sauté the onion and garlic in the olive oil over medium-low heat with the oregano and basil until the onions are translucent.
  2. Add the carrots and celery and cook until slightly softened.
  3. Add the remaining ingredients and bring to a boil. Simmer for 20-30 minutes and enjoy hot.
  4. Add extra broth if reheating leftovers; the pasta absorbs a lot of the moisture.