Sourdough Protein Lemon Pancakes [for one]

[1 serving = 29g protein, 324 calories]

Ingredients:

16.4 grams casein

.6 tsp baking powder

1/8 tsp salt

48.8 grams sourdough starter

1 large egg (50g)

48g greek yogurt

20 g raw honey

1/2 medium lemon

1/2 tsp vanilla extract

Directions:

1. Combine casein, baking powder and salt in a bowl.
2. Add the rest of the ingredients and zest the lemon into the bowl.
3. Add in 1 tbsp of the lemon juice.
4. Whisk everything together well.
5. Heat pan or griddle over medium-low heat.
6. Butter the pan or griddle once it’s hot, and then drop in 1/4 cup of batter.
7. Repeat, making sure the pancakes are well spaces. 
8. Cook until pancakes start to bubble, about 2 minutes each side.
9. Flip and cook for another 2 minutes, or just until the other side is golden brown.
10. Serve warm, top with greek yogurt, maple syrup and more lemon zest, if you’d like!

Enjoy!

If you want more high-protein recipes, be sure to check out the Protein Bakes...

Just in time for fall and winter to help stay on track with your goals! Try this...

High-Protein Pumpkin Chocolate Chip Cookie Mug Cake [for 1]

 
 21 grams of protein and just 310 calories

Ingredients:

• 14.2 grams low-fat cottage cheese, unsalted [or greek yogurt works]

• 24 grams coconut sugar

• 14.2 grams canned pumpkin puree

• .2 tsp vanilla extract

• 8.9 grams casein powder [i used vanilla]

• 10 grams collagen powder [i used pumpkin spice]

• 17.8 g sprouted spelt flour or cassava flour

• .33 tsp pumpkin pie spice

• pinch baking powder

• pinch baking soda

• pinch salt

• 12 grams dark chocolate chips 

Directions:

1. Preheat oven to 325ºF.

2. Grease a ramekin with a touch of coconut oil or ghee.

3. Blend the cottage cheese, sugar, pumpkin, and vanilla until smooth. [If using greek yogurt, no need to blend, just mix together.]

4. Add the rest of the ingredients [except the chocolate chips] and stir until...

I touched down in Lisbon, Portugal Saturday and after traveling through Central America for the last year, it’s been an adjustment, to say the least.

The time difference, the pace of Europe, and trying to transition from speaking Spanish to Portuguese is a real struggle! Even though Portuguese was my first language (I lost it young), my Spanish is way more advanced at this point.

Another adjustment I’ve had to make here is figuring out what is what in the organic markets. You should have seen me yesterday walking through the aisles with my translation app out trying to figure out what the labels on these products say!

Is this cream cheese or cottage cheese? Is this meat grass-fed or just organic? Are these eggs pastured-raised or just free range? What kind of flour is this?

I emerged from the market two hours later…it was comical!

It took me some time in Central America too, and I know I’ll find my groove here, but...

I’ve been getting a lot of questions about the differences in protein powders ever since I released Protein Bakes, and I wanted to break down some key concepts and explain a few things.

1. Not all protein powders are created equal.

Are you not able to tolerate whey protein or are you just reacting to all the fillers, chemicals, additives, and low-quality whey? It’s likely the latter. It’s really important when you’re purchasing whey protein to ensure you’re getting the highest quality whey (from organic, grass-fed cows - ideally A2) and that it’s free of any additives, chemicals, sugar alcohols, sweeteners, or any other gut-damaging ingredients.

My preferred brand is Promix, as they source from organic, grass-fed A2 cows and are rigorously third-party tested for heavy metals, gluten, and any additives/contaminants. You can purchase it here and use the code FAMILY83 for 15% off!

2. What’s the difference between a...

I remember when I first hired a coach to work on changing my body composition. He sent me my daily protein target and I audibly gasped.

“What?? No way. Can’t do it.”

It was at least 3x the amount of protein I was currently having.  This was a few years ago when I was on a mostly plant-based diet and my protein intake was extremely low. I remember feeling extremely triggered and resistant - there was no way I could get that much protein.

It took me a while to get there, but when I finally understood the importance of getting enough protein - not only for my body composition but for my health - everything changed.

My body actually started changing. Without drastically cutting my calories. I felt satisfied. I had energy. And I wasn’t bloated all the time anymore.

Protein consumption is a topic I discuss with many of my clients and it’s one of the most important ones, after a general nutrient-dense diet....

This Fudgy Protein Mug Cake is a quick and easy, protein-packed, and guilt-free sweet treat. And, it’s single-serving so you won’t overinduldge.

If you’ve been around for awhile now, you know just how strongly I feel about the importance of real food. Real, whole foods should always trump packaged, processed food, in my opinion. For example, I don’t believe in replacing high quality meats and veggies with protein powders or bars. However, that doesn’t mean I don’t use these products to supplement my whole food, nutrient-rich diet. Sometimes a girl needs a little sweet treat. You feel me? 

When I indulge in something sweet, I prefer using high-quality protein powder, instead of dense gluten-free or nut- based flours. I’ve noticed I tend to digest protein powder better, which might be true for you, too. Plus, it’s always helpful to consume an extra protein dose in my sweet treat. 

 ...