Don't these pancakes just remind you of Jack Johnson's song, Banana Pancakes?

Not only are these pancakes low in fat and high in protein, but they are naturally sweetened by bananas (so no need for added sugar!), and deliciously fluffy! I replaced the oil with unsweetened applesauce to lower the fat and replaced some of the flour with protein powder for an extra boost of protein. Top with a bit of chopped walnuts and a drizzle of raw honey or agave for a naturally sweet breakfast or brunch. 

Banana Protein Pancakes

Servings: 5 | Serving Size: 2 pancakes

Calories: 154 | Carbs: 24 g | Fat: 1 g | Protein: 11 g | Fiber: 1 g | Sodium: 228 mg

Ingredients

• Dry Ingredients:
• 3/4 cup unbleached all purpose flour
• 1/4 cup vanilla-flavored protein powder
• 2 tsp baking powder
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg 
• 1/4 tsp salt
• Wet Ingredients:
• 1 large banana, mashed
• 1 cup vanilla flavored almond milk (I used Silk)
• 6 tbsp egg beaters (or 3 egg whites)
• 3 tsp unsweetened applesauce
• 1 tsp vanilla
• Non-stick cooking spray

Directions:

1. Mix the dry ingredients in a large bowl. In another bowl, mix the wet ingredients until smooth. Don't worry if there are bits of banana clumps. Slowly add the wet ingredients to the dry ingredients. Mix together with a wooden spoon until well combined. Be careful to not over-mix.
2. Heat a large pan on medium heat. Coat the pan with a nonstick cooking spray. Pour about 1/4 cup of the batter into the pan. Cook until the pancakes are bubbling and the edges brown. Flip the pancake and cook until browned. Repeat. The batter makes about 10 pancakes.
3. Optional: Top with chopped walnuts and sliced bananas. Drizzle with honey or agave. Enjoy!

Have you ever made pancakes from scratch? What's your favorite pancake recipe?

Salmon has been long touted as a healthy concentrated source of omega-3s. Intake of fish rich in omega-3 fatty acids can lower your risk for cardiovascular problems. And according to a study, consumption of only two 6-oz servings of omega-3 rich fish per week can significantly increase the presence of omega-3s in red blood cells. So eat up!

This is my quick, go-to salmon recipe that never failed to please a crowd. The glaze baked on top of the salmon is so heavenly! Serve it with a big salad on the side for a healthy, balanced meal!

Servings: 4

Calories per serving (from MyFitnessPal): 237 | Carbs: 7g | Fat: 11g | Protein: 24g | Sodium: 373 mg

Ingredients:

• 1 lb of salmon, cut into four 4-oz pieces
• 1 tbsp light butter (e.g., Land O Lakes light butter)
• 1 tbsp brown sugar
• 1 tbsp reduced sodium soy sauce
• 2 tbsp dijon mustard
• 1 tbsp honey
• Pepper, to taste

Directions:

1. Preheat oven to 400 degrees. Heat a grill or large skillet on high. Line a baking pan with a baking sheet. Season salmon fillets with pepper. Set aside.
    
    
2. In a small bowl, melt butter in microwave. Add brown sugar and mix thoroughly. Add soy sauce, dijon mustard and honey. Mix thoroughly. Generously brush the honey mustard mixture onto the salmon fillets. Make sure you leave a little bit left to brush the fillets again before baking.
    
    
3. Place the fillets on the grill or skillet with flesh side down. Let cook for about 3 minutes. 
   
    
4. Arrange the fillets on a baking sheet. Lightly brush on the remaining honey mustard mixture. Place in the oven and bake for about 5-8 minutes, until the salmon is flaky. Remove from oven, serve & enjoy!
     
   
    

Welcome to my first blog post!

It's been a crazy busy week for me, so I was happy that I was able to sleep in. On this lovely, sunny Saturday morning (which is atypical in upstate New York during the winter), I was feeling up for brunch. I made a glass of apple juice and perused my fridge for what I can eat this morning before I headed to the gym. Like a typical student, my fridge was kind of bare. Luckily, this recipe uses things that are usually in stocked in your kitchen. It's also very versatile! If you don't have ham, you can also use sausage bits or bacon.

Let me also say that I love cooking things out of a muffin pan. If you're like me and you find yourself struggling on your journey to fitness or weight loss because of portion control problems, cooking things in a muffin pan can really help. These adorable little muffins are perfectly portioned, delicious and about 140 calories, so feel free to enjoy 2!

Servings: 4 | Serving size: 1 muffin | Cook Time: 20-25 minutes

Calories per serving without butter (from MyFitnessPal): 138 | Carbs: 6g | Fat: 7g | Protein: 11g | Fiber: 1g | Sodium: 228g

Calories per serving with butter: 150 | Carbs: 6g | Fat: 9g | Protein: 11g | Fiber: 1g | Sodium: 313g

Ingredients:

• 2 slices of 100% whole wheat light-style bread (I used Country Heart Light Whole Wheat)
• 4 eggs
• 2 slices of low sodium ham
• 1 oz grated cheddar (You can use low-fat shredded cheese to lower the calories and fat. I used Organic Valley sharp cheddar in this instance since I didn't have any low fat cheddar in my fridge)
• Ground pepper, to taste
• Optional: 1 tbsp light butter (e.g., Land-O-Lakes light salted butter)

Directions:

1. Preheat oven to 350 degrees.
2. Flatten a slice of bread with the palms of your hands or with a rolling pin. Cut the slice into four squares.  Take two squares and press down into the muffin pan cup; make sure they overlap slightly. Don't worry too much if the bread doesn't come all the way up to the edge of the cup, or if there are small gaps on the bread. You can cover it with some ham, or use a little extra bread to patch holes. Repeat for the remaining muffin cups.
3. Optional: Melt the butter in the microwave. Lightly brush the melted butter onto the bread.
4. Fold a ham slice in half and cut into four pieces. Repeat for the other slice of ham. Place two pieces in each muffin cup.
5. Crack an egg over each muffin cup. Season with pepper.
    
6. Bake for 20-25 minutes, or until the egg whites are set. Use a small knife to run around each cup to loosen the muffin from the pan. Grate cheddar over each cup. Serve immediately & enjoy!