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Banana Protein Pancakes

Pancakes.

Sounds pretty indulgent.

As if you're cheating, right?

Well, you won't be with these!

Banana Protein Pancakes | ediblesoundbites.com #glutenfree

If you've never had protein pancakes before I can almost guarantee you'll be in for a real treat. And if you're not a banana lover you may still want to give these a chance. The banana acts like a replacement for the oil or butter in an old-fashioned style pancake batter, and gives the pancakes a nice tropical hint of flavour. If you really don't want to use banana or you just don't have any on hand,  then you can replace it with about 1/3 cup unsweetened applesauce. This will work just the same.

Banana Protein Pancakes | ediblesoundbites.com #glutenfree

You'll never know these are made of coconut flour/ ground oats + mashed banana + vanilla protein powder. Not to mention a few other healthy breakfast items like egg whites and natural peanut butter. The flavour of the coconut flour also adds to the tropical theme.

These protein pancakes will help keep you feeling full and nourished until lunchtime without all the guilt that a regular stack of pancakes might give you.

For a weekend treat, you might even want to consider these serving with small handful of dark chocolate chips.

Or maybe a drizzle of maple syrup.

A healthy dollop of almond butter.

...Fresh wild blueberries...

Maybe even all of the above.

Your pancakes just got an upgrade. You're most welcome.

Banana Protein Pancakes

Banana Protein Pancakes | ediblesoundbites.com #glutenfree

by Jennifer Trennum

Keywords: breakfast bread gluten-free grain-free protein soy-free vegetarian

Ingredients (6 small pancakes)

  • 1 medium banana, mashed
  • ¼ cup vanilla whey protein powder (I used North Coast Naturals Iso Protein)
  • 1 tablespoon coconut flour (or oat flour)
  • ½ cup liquid egg whites (4 egg whites)
  • 1 tablespoon natural peanut butter
  • ½ teaspoon baking soda
  • 1 teaspoon vanilla extract

Instructions

In a large bowl, combine all ingredients and whisk thoroughly until combined into a smooth batter.

Place a non-stick skillet over medium-high heat and lightly grease the pan with sunflower seed oil.

Once the pan is hot, pour about 3-4 tbsp (about 1/4 cup) of the batter onto the skillet, and cook until you see little bubbles appear on the pancake’s surface; about 3-5 minutes. Flip and cook for another 2-3 minutes or until golden.

Transfer to a plate to keep warm in the oven and repeat with remaining batter.

Top with fresh fruits, pure maple syrup, or nut butter.

To store leftovers

Refrigerate covered for up to 5 days or freeze for up to 3 months in an airtight container.

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Now just for giggles I thought I'd show you what my first two attempts looked like when cooking.

Ugh! So not pretty. This is what happens when you try multitasking while cooking pancakes.

Happy humpday.

Kung Pao Chicken and Vegetables

Do you remember that Szechuan Chicken Stir-Fry recipe I posted not too long ago? Well, I have a follow up recipe to share with you today that's so good, you must promise me you'll make it.

Clean Kung Pao Chicken & Vegetables | ediblesoundbites.com

This one takes a little more prep work because of the extra vegetables but it's just as fast if not quicker to cook.

Perfect for when you're in a dinner rut. This will add some tasty zest to your palate.

Clean Kung Pao Chicken & Vegetables | ediblesoundbites.com

I recieved such wonderful feedback from you all on my Szechuan Chicken recipe. I had people asking me for more similar recipes! Excellent! I love hearing from you guys so don't hesitate to ask me if there's something you'd like to see on the blog. Keep the great comments coming :)

Now back this dish.

This Kung Pao Chicken packs flavour in spades. I think it's safe to say it could rival any bought from your favourite restaurant. I've made this recipe a few times now and we all loved it. It's like going out for dinner and taking a vacation from typical healthy eating, but really, it's super healthy and clean.

Clean Kung Pao Chicken & Vegetables | ediblesoundbites.comClean Kung Pao Chicken & Vegetables | ediblesoundbites.com

When I set out to make this dish, I made sure to add loads of fresh veggies to the ingredient list. The fresh veggies really help bump-up the vitmain count.

I mean just check out those wild vibrant colours! It is enough to make your mouth water!

Clean Kung Pao Chicken & Vegetables | ediblesoundbites.com

This Chinese dish will rival the best kung pao chicken you've ever had from a take-out restaurant. It could become a fast and easy weeknight favorite. Especially when it only takes 20 minutes to cook.

Clean Kung Pao Chicken & Vegetables | ediblesoundbites.com


Kung Pao Chicken & Vegetables
Clean Kung Pao Chicken & Vegetables | ediblesoundbites.com

by

Prep Time: 20 minutes

Cook Time: 20 minutes

Keywords: stir-fry entree gluten-free protein bell peppers chicken kale





Ingredients (serves 4)

  • 2 tbsp olive oil or sunflower oil, divided
  • 1 large red bell pepper, chopped
  • 1 cup kale, stems removed, and cut into 1-inch pieces
  • 1 cup red Swiss chard (large stems removed), leaves cut into 1-inch pieces
  • 1 cup broccoli florets
  • 1/2 cup carrots, sliced on an angle
  • 1/2 cup snow peas
  • 1/4 tsp red pepper flakes
  • 12 oz boneless, skinless chicken breasts, cut into 1-inch cubes
  • 1/4 cup roasted unsalted peanuts
  • 1 1/2 tbsp low-sodium soy sauce
  • 1 clove garlic, minced
  • 1 tsp fresh ginger, peeled and minced (or 1 tsp ground ginger)
  • 2 green onions, white and light green parts only, thinly sliced
  • 2 tsp rice vinegar
  • 2 cups cooked brown jasmine rice, or quinoa

Instructions

Heat oil in a large non stick skillet on medium-high. Add bell pepper, kale, red chard, broccoli, carrots and snow peas, and cook, stirring frequently, until the vegetables begin to soften and everything is almost cooked, about 5 minutes. Transfer vegetables to a plate and place in the oven on low to keep warm.

Heat remaining tablespoon of oil on medium-high. Add red pepper flakes, chicken and peanuts and cook for 5 minutes, stirring frequently.

In a small bowl, stir together 1/4 cup water, soy sauce, garlic, ginger, onions and rice vinegar. Stir the mixture into chicken and bring to a simmer. Cook for 3-4 minutes or until chicken is no longer pink inside. Return cooked vegetables to the skillet and give everything a good stir. Serve over top of rice, dividing evenly among 4 bowls.


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