Friday, December 30, 2016

Apple Cinnamon Protein Pancakes

Apple Cinnamon Protein Pancakes
Total Time: 29 min.
Prep Time: 10 min.
Cooking Time: 19 min.
Yield: 3 servings, 2 pancakes each
Nonstick cooking spray
1 medium apple, peeled, sliced
¾ tsp. ground cinnamon, divided use
4 large egg whites (½ cup)
½ cup unsweetened applesauce
¼ cup unsweetened almond milk
1 scoop whey protein powder, vanilla flavor (or Beachbody Base Shake)
¼ cup old-fashioned rolled oats
2 Tbsp. coconut flour
½ tsp. baking powder
½ tsp. ground ginger
1 dash ground nutmeg
1. Heat medium nonstick skillet lightly coated with spray over medium-low heat.
2. Add apple and ¼ tsp. cinnamon; cook, stirring constantly for 3 to 4 minutes, or until apple is soft. Remove from heat. Set aside.
3. Combine egg whites, applesauce, and almond milk in a small bowl; mix well. Set aside.
4. Combine protein powder, oats, coconut flour, baking powder, remaining ½ tsp. cinnamon, ginger, and nutmeg in a medium bowl; mix well.
5. Add applesauce mixture to oat mixture; mix until just blended.
6. Heat large nonstick skillet lightly coated with spray over medium heat. Ladle about ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles form on top. Flip. Cook for 90 seconds, or until golden brown and cooked through.
7. Divide pancakes between three serving plates. Top evenly with cooked apple slices.

{{{21 Day Fix portions: 1/2 yellow, 1/2 red, 1 purple}}}

21 day fix recipe

Skinny Buffalo Chicken Dip

Skinny Buffalo Chicken Dip
Total Time: 40 min.
Prep Time: 10 min.
Cooking Time: 30 min.
Yield: 8 servings, about ½ cup dip and ½ cup veggies each
2 oz. Neufchatel cheese, softened
1½ cups reduced fat (2%) plain Greek yogurt
¾ cup shredded part-skim Mozzarella cheese
⅓ cup cayenne pepper hot sauce
¼ cup crumbled blue cheese
1½ cups shredded cooked chicken
Nonstick cooking spray
4 cupsvraw vegetables (like celery sticks, carrots sticks, jicama sticks, cherry tomatoes, and cucumber slices)


1. Preheat oven to 350ยบ F.
2. Combine Neufchatel cheese, yogurt, mozzarella cheese, hot sauce, blue cheese, and chicken in a medium bowl; mix well.
3. Place in a 1½-quart baking dish that is lightly coated with spray. Bake for 25 to 30 minutes, or until cheese is melted and edges begin to slightly brown.
4. Serve immediately with raw vegetables for dipping.

{{{21 Day Fix portions: 1/2 green, 1/2 red, and 1/2 blue}}}

21 day fix recipe

Crock Pot Banana Bread Oatmeal

Slow Cooker Banana Bread Oatmeal 
Total Time: 8 hrs. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 6 servings, about 3/4 cup each
3 cups water
4 cups unsweetened almond milk, divided use
1 cup dry steel-cut oats
3 large ripe bananas, mashed
6 Tbsp. ground flaxseed
1 tsp. ground cinnamon
½ tsp. sea salt (or Himalayan salt)
½ tsp. ground nutmeg
¼ cup pure maple syrup
6 Tbsp. chopped raw walnuts
1. Place water, 1 cup almond milk, oats, bananas, flaxseed, cinnamon, salt, and nutmeg in a 3-quart slow cooker; cover. Cook on low for 6 to 8 hours, or until oats are soft but chewy.
2. Top each serving evenly with maple syrup, walnuts, and remaining almond milk; serve immediately.
{{{21 Day Fix portions: 2 yellows, 1 purple, 1/2 blue, and 1/2 orange}}}
21 day fix recipe