Over the years, as I started paying more attention to food labels and limiting processed foods, pancakes were on of the foods I started making homemade rather than buying a mix. Unfortunately, top brands are most often made with highly processed white flour, sugar, dextrose (aka more sugar), unhealthy oils (soybean, palm, canola), and have very little, if any, fiber.
My favorite part about these pancakes is that they only have two main ingredients and can be made in a matter of minutes! They are also very easy to customize by adding blueberries, chia seeds, nuts, cinnamon, cacao powder or dried coconut. Additionally, since the banana gives them a natural sweetness, minimal syrup is needed.
– 1 banana (I typically make this recipe when my bananas are about to go bad as that is when they are the most sweet!)
– Optional ingredients to add to batter: cinnamon, cacao powder, coconut flakes, chia seeds.
– Top with: berries, nuts
– Drizzle with: honey, pure maple syrup
- Mash banana in a bowl using a fork.
- Add 2 eggs and scramble together with the banana.
- Add optional ingredients and mix together.
- Cook pancakes on preheated griddle or large pan for 2-3 minutes or until bubbles form.
- Flip and cook and additional 2-3 minutes until they are done in the center.
NOTE: I prefer to use coconut oil on the pan as it is stable at high temperatures and adds great flavor to the pancakes.
Meal prepping is a great way to not only save time, but money as well. It is a helpful strategy to utilize during a busy week, when a lack of time or energy may result in a last minute stop at your local fast food restaurant or a call for delivery pizza. It is also a way to control what exactly goes into your food – a must for anyone trying to stay on track with their health goals.
Before meal prepping there are several points to consider such as the best day of the week to cook, the recipes you will use, the number of people you are meal prepping for, and if you will get sick of eating the same meal every day. For beginners, I recommend keeping it as simple as possible. Making a list of your favorite types of protein, vegetables, and starches will make shopping and cooking easier. I have also listed some suggestions below.
Continue reading “Meal Prepping Made Simple”
|Choose a Protein|
(3-4 oz serving)
|Choose a Vegetable||Choose a Starch |
|Wild Salmon||Roasted Brussel Sprouts||Quinoa|
|Grass-fed beef||Cauliflower Rice||Sweet Potatoes|
|Turkey||Green Beans||Spaghetti Squash|
In an effort to save time and keep my meals nutritious during my busy workweek, I am constantly planning ahead. I pack my lunch the night before and place it, ready to go in my lunchbox, in the fridge. As for breakfast – although I prefer to cook breakfast, early morning alarms and a long work commute make cooking chaotic and time consuming.
This recipe has been one of my favorites for years. I make it all the time as part of my regular meal prepping and mix up the ingredients to get a variety. These are not only great for adults, but are perfect for little hands too!
The eggs serve as a great source of protein and healthy fats* to stabilize your blood sugar and help keep you full all morning. The vegetables are a great source of fiber and micronutrients. This is also a great way to get an additional serving (or two) of vegetables in each day!
*Eggs from organic, free-range chickens have TWICE the amount of omega-3 fatty acids in them compared to conventional eggs.
Here is the recipe:
8 organic, free-range eggs
1 zucchini (green or yellow)
1 sweet onion
oregano or seasonings of choice
- Preheat oven to 375 degrees
- Scramble 6 eggs in a medium size bowl.
- Dice 1/2 the sweet onion and 7-10 tomatoes. Add to the scramble.
- Spiralize then lightly chop OR grate the zucchini then add to the mixture.
- Using a muffin tin, grease 8-10 cups or line with paper cups. Spoon mixture into tins and bake for 20 minutes or until edges are lightly golden.