muddy footsteps

Coconut Flour Protein Pancakes

Posted in Breakfast, coffee, Food & Recipes, Protein by nicolejanaye on November 11, 2012

Protein pancakes have been around the block for a while now.  I’m not too sure why I was so timid to jump on the bandwagon, but I’ve made my leap and I’m whipping up these pancake recipes left and right. I started out with a basic recipe, finding the right combination of ingredients that produce a quality pancake. I wanted the flavors to stand out, the recipe to be simple, and the pancake to have a decent amount of protein.

I’m constantly playing around with different ingredients and a variety of flavors. Such subtle changes can produce a completely unique pancake to keep you entertained each day of the week. Perhaps my next project will be to create a menu and recipe for a different pancake/waffle every day. How would these flavor profiles sound? Salted maple bacon, pear ginger, spiced chai, espresso, spicy coconut mango, and maybe a chocolate lovers (chocolate waffle dipped in chocolate/coconut sauce.). They’re all just ideas, and I’m hoping it won’t be too hard to find some guinea pigs to taste the recipes. 

To be honest, I’m not a pancake kind of girl. I like a crispy, slightly crunchy, moist bite of a waffle. I want to be able to dig my teeth into the surface of the crust and feel a mix of textures. Pancakes seem too flat and soft for my palate. However, I’m not trying to exclude any of you pancake lovers out there. These recipes are easily interchangeable. Cook your flapjacks on a skillet if you prefer more of a soft, smooth texture. If you’re looking for something with a little more crunch, ladle your batter over a waffle maker. Either way, your taste buds should be happy and your belly full.

Ingredients

(Servings: 2 pancakes/waffles)

  • 3 tablespoons coconut flour
  • 1 whole egg + 2 whites
  • 1-2 tablespoons almond milk
  • 1/2 scoop protein powder (optional)
  • 1 teaspoon ground cinnamon
  • 1 teaspoon unsweetened cocoa powder
  • 1/2 teaspoon flax
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon vanilla extract
  • pinch of sea salt

Mix all ingredients together and cook with your prefered method. Ideas for toppings: almond butter, maple syrup, Walden Farms syrup, roasted pecans/cashews, fresh berries, coconut butter, sea salt, chocolate shavings, banana slices, bacon, coconut shavings and mango… Be creative with your ingredients and see what you can come up with. You really can’t go wrong when it comes to toppings.

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Protein Thin Mint Cookies & Froyo

Posted in Dessert, Food & Recipes, gluten-free, Protein by nicolejanaye on October 2, 2012

The lovely ladies from Purelytwins came up with this sweet, rich cookie that satisfies any chocolate craving and packs a punch of protein. They have a few variations of the thin mint cookie on their blog, but this recipe sounded best to me. I paired a few cookies with some frozen yogurt for my pre-workout meal. This combination could really be eaten at anytime of the day, it just so happened that my sweet tooth kicked in right before I was heading to the gym.

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For the frozen yogurt all I did was take a single serving sized container of Greek yogurt and stuck it in the freezer for at least 20 minutes. While that’s freezing, start making your thin mints.

Servings: 4 thin mints
Ingredients
-1/3 cup chocolate protein powder
-1/4 cup + 1 TBS cocoa
-2 TBS water
-1 TBS coconut oil
-1/2 tsp vanilla extract
-1/2 tsp peppermint extract
-2 packets of stevia

Directions
1. Mix all the ingredients together until it’s one cohesive mixture.
2. Scoop cookies onto a parchment covered plate and flatten out.
3. Freeze for 10+ minutes.

It’s as simple as that! Try scooping some froyo in between two cookies and make yourself an ice cream sandwich!

Hope you enjoy 🙂

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Roasted Chipotle Pepper Cobs

Posted in dinner, Food & Recipes, gluten-free, Health/Nutrition, lunch, Photography, Uncategorized by nicolejanaye on September 24, 2012

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I recently got an abundance of local produce. I try to incorporate different cooking methods with my ingredients so that I have a large variety of meals that I can eat throughout the week. I strongly believe the importance of consuming raw vegetables and fruits because of their nutritional stats and health benefits. Because of this, I try and juice at least once a day to ensure that I receive plenty of enzymes to keep my body running in tip top order! But I also realize that roasting vegetables brings out so much flavor and can transform a dish from bland to mouthwatering. Cauliflower, broccoli, red onion, and asparagus are my favorite vegetables to coat in coconut oil and roast in the oven. It’s an amazing dish to add to a diet/lifestyle, but this shouldn’t be your only method of consuming vegetables. The third method of cooking I tend to use a lot is steaming. Broccoli, green beans and artichokes tend to find their way into the steamer in my kitchen. Health wise it’s more beneficial than zapping in the microwave or roasting in the oven. I tend to steam vegetables if I’m eating them with other ingredient as one meal. For instance, my Buddha bowl would incorporate steamed vegetables, quinoa, and baked tofu. I mix it all together and place in a bowl. I tend to roast vegetables when I eat them alongside other ingredients. But it’s all your own taste! As long as you incorporate raw/cooked vegetables into your diet/lifestyle, it doesn’t really matter which way you eat it.

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It’s funny to me that I write about vegetables when I’m posting a recipe on roasted corn. I guess it’s a vegetable but honestly I look at it as a starch and eat it as a carbohydrate. Either way, these roasted cobs are mouthwatering and need to be the next thing you make.

Ingredients
-cobs
-smoked bourbon sea salt (plain sea salt will work also)
-roasted chipotle peppers (I prefer to roast my own, but you can buy them)
-garlic cloves
-coconut oil
-salt & pepper
-garlic & onion powder
-red chili flakes

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Directions
1. Stick two cobs (with husk on) in the microwave and cook for 2 minutes.
2. Remove from the microwave and slice off the butt of the cob. Make a slice in the side of the husk and peel off completely.

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3. Cut each cob in half and place in a large bowl.
4. Mix the rest of your ingredients together, then coat and rub down your cobs.
5. Place on a baking sheet covered in parchment paper and roast for 30 minutes at 400.

These roasted cobs would be incredible with a creamy dip alongside. I would recommend some kind of dairy/tofu/soy based cooling dip. These suckers are spicy so the creamy sauce will pair perfectly on your taste buds! Personally, I would make a dip with tofu as the base. Play with your ingredients and see if you can come up with the perfect sauce.

Enjoy!

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Baked Tofu

Posted in Breakfast, dinner, Food & Recipes, gluten-free, Health/Nutrition, lunch by nicolejanaye on September 23, 2012

20120923-115644.jpgI used to work at a coffee shop & café when I lived further down south. We made breakfast and lunch with food items ranging from egg sandwiches on croissants, a variety of salads, apple chicken sandwiches, chili, and quesadillas. We had a great selection of meals, but one of the greatest things that interested me when I first applied there was the incorporation of vegetarian and vegan meals. Their vegan chili was excellent, hearty, and could please even the regular meat-eater. The veggie sandwiches were loaded with sprouts, spreads, cucumbers, avocado, and the rest of the garden vegetables you could think up. However, there were two dishes in particular that caught my eye. The baked tofu sandwich, and baked tofu salad were staring me straight at me. I think the idea of this foreign, white, spongy ingredient scares most people (rightfully so), but if you know how to play with the ingredients in the right combination and the correct cooking methods then you found yourself a winner.

It’s been about a year since I’ve worked there, but I’ll go in to order the salad or sandwich every once in a while so I can enjoy those meaty tofu slabs.

Servings: 24 tofu slices

Ingredients
-2 packages of medium firm tofu
-3 Tbs balsamic glaze
-3 Tbs liquid aminos (soy sauce works if you don’t have liquid aminos)
-2 tsp teriyaki ginger rub (combination of garlic, onion, ginger, soy sauce powder, chiles, spices, and sea salt)
-1 tsp garlic powder
-1 tsp coconut oil

Directions
1. TOFU WILL NEED TO MARINADE FOR 8+ HOURS, so keep this in mind when you decide to make the recipe. I like to marinade at night so that it’s ready to bake in the morning.
2. Completely drain all liquid from tofu, press in between towel or paper towels to push more of the excess liquid out.
3. Slice each tofu block into 12 slices (slice with your knife parallel to the shorter side of the tofu).
4. Mix all ingredients, except tofu, in a bowl and then pour into a flat dish (You will be marinading your tofu in this overnight so make sure the dish is a suitable size to allow all pieces of tofu to be coated).
5. Place tofu slices into marinade and let sit in the fridge, covered, for overnight or up to 8 hours. (The longer it sits, the more flavor it absorbs. Also, the more liquid pressed out in the beginning of the directions, the more flavor the tofu will be able to absorb as well.)
6. Once completely marinaded, lay the slices on a baking sheet covered in parchment paper.
7. Bake in a pre-heated oven at 350 for 1 hour and 20 minutes.

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Pizza! Cauliflower crust.

Posted in dinner, Food & Recipes, gluten-free, Health/Nutrition, pizza by nicolejanaye on September 22, 2012

Alright so the buzz is going around and the latest thing is cauliflower crust. It’s extremely healthy, simple to make, and tasted great. I’ve been mixing up the toppings for my pizzas and they’re easily interchangeable which allows you to create all kinds of flavorful pizzas.
Langostino with veggies.

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Mexican cracked egg pizza.

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Gorgonzola veggie pizza.

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Serving size: 2 personal pizza crusts
Ingredients
-2 whole eggs + 1 white
-1 flax egg (1 Tbs flax + 2 Tbs water, mix and let sit for 15 minutes)
-1/2 cup garbanzo bean flour
-3/4 cup cauliflower (chopped finely in food processor to always rice like consistency)
-herbs, spices, salt & pepper to taste

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Directions
1. Pre-heat oven to 425
2. Mix ‘riced’ cauliflower with the remaining ingredients.
3. Pour half the batter on a baking sheet with parchment paper. Place another piece of parchment paper on top and cook for 20 minutes.
4. Remove both pieces of parchment paper and flip over crust. Add sauce, toppings, cheese…and cook for an additional 15 minutes.

Wallah!

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I’ve noticed that the crust becomes crispier when cooked on a baking sheet or pizza stone. After you remove the parchment, check the crust and see if it needs to go back in the oven for an additional 5 minutes just to crisp up a bit more. This recipe makes two perfect-sized pizza crusts. Load them up with tomato sauce, pesto, veggies, and an assortment of meats and cheeses. Be creative with your ingredients!

Healthy Protein Peanut Butter Cups

Posted in exercise, Food & Recipes, Health/Nutrition by nicolejanaye on September 22, 2012

I’ve been in a flurry of moods craving some sweetness back in my life and also getting in the kitchen to whip up some new recipes. I was browsing through youtube channels and a recipe caught my eye, these healthy protein peanut butter cups. Sounds intruiging, right? Michael Kory at Lean Body Lifestyle came up with this recipe for these delicious, protein-packed cups. Through some trial and error, I would recommend either spraying/oiling your muffin pan paper liners with a little bit of coconut oil to help the cups pop out when they are finished. Normally, if you were just melting and freezing regular chocolate, you would have no problem with pulling the liners off the cup, but with this recipe it’s a little bit more challenging. Either way, these puppies are delicious, packed with protein, have barely any sugar, and are great post-workout (because of their quick digesting whey protein) and before bed (because of their slow digesting micellar casein and minimal amount of sugar).

 

Serving size: 2 cups

Ingedients/Supplies

  • Muffin pan paper liners
  • 2 small bowls
  • wisk
  • 1 scoop protein (* I use Pro7ein Synthesis chocolate powder)
  • 2 TBS PB2
  • 1 TBS cocoa
  • 1 tsp stevia
  • 1/8 cup water + 1 TBS
  1. Mix the protein, cocoa, stevia, and 1/8 cup of water in a bowl. (It may seem like there isn’t enough water, but continue mixing and there should definitely be enough).
  2. Take half of the chocolate mixture and pour into 2 oiled muffin pan linings. (Think of a peanut butter cup, there is chocolate on the bottom, sides and top. You want to make sure that a decent sized layer is covering the majority of the liner. I pour in a small amount and pick of the liner and tip it so it coats the entire surface.)
  3. Let freeze for 30 minutes.
  4. In a separate bowl, mix PB2 with 1 TBS of water. Continue mixing until a creamy consistancy results. Divide the pb2 mixture in half and place one scoop in each of your cups. Freeze for 20 minutes.
  5. Finally, add the remainder of chocolate on top of your pb2 and freeze for 20 minutes. I like to store the cups on a plate or baking sheet while freezing, and I bang the sheet down on the table a few times before freezing to make sure there are no bubbles and the layers lay flat.

Stats for 1 cup: 106 calories, 5g carbs, 0.5g sugar, 1.5g fat, and 20g protein.

I hope they turn out for you guys just as great as they did for me!

 

Garden Crustless Quiche

Posted in Breakfast, Food & Recipes, gluten-free, Health/Nutrition, lunch by nicolejanaye on August 1, 2012

I’ve been on a spree of making these quiches lately. The cost, efficiency, and nutritional content of these suckers make them undeniably one of my favorite recipes. Once you get the basic idea and recipe down, you’ll have a bounty of ways to change up the flavors simply by altering the ingredients to what you have in the kitchen. Well that’s pretty much my take on these ‘egg baskets’ (what my dad likes to call them), use whatever ingredients you have in your house.

 

 

 

Garden Crustless Quiche

  • 3 eggs
  • 2 stalks kale; stripped from the stem and chopped finely
  • 1/2 cup frozen peas
  • 1/2 zucchini; chopped
  • 1 Tbs pine nuts
  • Spices: Salt/Pepper, curry powder, cumin, red chilli pepper, and garlic powder
  • Coconut oil (*substitute-butter or earth balance)
  1. Pre-heat your oven to 450.
  2. Take the coconut oil and rub the inside of a muffin pan so that the quiches slide out after they are done cooking.
  3. In a medium-sized bowl combine all ingredients and mix thoroughly.
  4. Scoop out equal portions into the muffin pan.
  5. Cook for 15 minutes (this time may be different depending on the size of your pan-mine was a medium pan)

And that’s it! Just some of the reasons why I love these so much: Inexpensive, easy to make, nutritious, portable, delicious, the variety of flavors are endless, and anyone can make them! You can also sprinkle feta or your favorite cheese on top during the last 5 minutes of cooking.

 

Stay posted on the blog for the recipes for these beauties…

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Grilled Romaine Salad

Posted in Food & Recipes, gluten-free, Health/Nutrition, lunch by nicolejanaye on July 27, 2012

Sometimes you just got to mix things up.

A full, raw salad just wouldn’t suffice for today’s palate. I’ve been to a few restaurants and ordered this kind of salad before and it’s a great change in flavor and texture. It’s very simple to make and with just a few key ingredients, you can transform a boring piece of lettuce into an incredible meal.

I’ll admit that I like salads loaded with ingredients from fish to strawberries, but a salad with few ingredients packed with flavor can be just as enjoyable. For this salad I whipped up a Dijon vinaigrette to drizzle on top. You can go many ways with a dressing, but the kick from the mustard seemed like a good fit.

Dijon vinaigrette

  • 2 1/2 Tbs. red wine vinegar
  • 2 tsp. Dijon mustard
  • 1/2 cup olive oil
  • salt and pepper to taste

As for the remainder of the toppings, I used avocado, fresh basil, chopped pistachios, sun-dried tomatoes, and feta cheese. To prepare the romaine, you want to slice it in half. Brush olive oil and sprinkle with salt and pepper. Place cut-side down on the grill and cook until the leaves begin to brown and caramelize. Assemble the ingredients on top of the grilled romaine and drizzle with the vinaigrette. Enjoy!

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Veggie tacos with black bean and corn salad

Posted in Food & Recipes, gluten-free, Health/Nutrition, lunch by nicolejanaye on July 17, 2012

This past weekend my aunt whipped together this incredible dinner that had me going back for seconds. It was simple, easy, and delicious. The plan was to originally have fish tacos, but after cooking the fish we decided to toss it out. I don’t think it was the freshest batch at the store. So instead of fish, she grilled up zucchini, sauteed some onions, and sliced up avocado and tomatoes. The tortillas were an artisan brand that were handmade by a lady from the store. You can taste the difference, it was so much better. I topped my tacos off with some salsa and tapatio to give it a spicy kick. Along side was the famous black bean and corn salad. You would think it’s just a plain jane side salad, but it actually had a ton of flavor and the lime dressing with cayenne and garlic gave it a freshness with a kick.

Black Bean and Corn Salad

  • 2/3 cup fresh lime juice
  • 1 cup olive oil
  • 2 cloves garlic, minced
  • 2 teaspoons salt
  • 1/4 teaspoon ground cayenne pepper
  • 4 (15 ounce) cans black beans, rinsed and drained
  • hot sauce (add to your liking)
  • 3 cups frozen corn kernels
  • 2 avocados- peeled, pitted and diced
  • 2 red bell peppers, chopped
  • 4 tomatoes, chopped
  • 1 cup fresh cilantro, chopped (optional)
  • 2 mangoes, chopped
  • 1/2 red onion, chopped

Place lime juice, olive oil, garlic, salt, and cayenne pepper in a small jar. Cover with lid, and shake until ingredients are well mixed. In a salad bowl combine beans, corn, avocado, bell pepper, tomatoes, red onions, mangoes, and cilantro. Shake lime dressing, and pour it over the salad. Stir salad to coat vegetable and beans with dressing, and serve.

*I got this recipe from my aunt who found it on the internet, so this is not my own creation. Also, the recipe yields a very large portion. I would half or even quarter the recipe if you are making this for one-two people.

Hate it or Love it

Posted in Breakfast, Dessert, Food & Recipes, Uncategorized by nicolejanaye on July 16, 2012

..or possibly neither are an option for you. I’m talking about rice cakes. For some strange reason, I’ve developed a liking to them and my palate for rice cakes are enjoying them. They have a minimal amount of ingredients and they are a great vehicle for sauces, spreads, and well..practically anything.

They’re not the first thing I reach for when I make a meal, but they suit my fancy when I’m craving some carbs and want something with a bit more substance. For breakfast, try spreading almond butter, sliced bananas and flax seeds on top. For a treat you can spread melted dark chocolate, a little greek yogurt, sliced strawberries, and a sprinkle of chia seeds on a cake. For a small meal I like to add homemade smashed black beans, hummus, red onion, and any other vegetable that I find in the fridge.

Honestly the variety of meals, dishes and treats you can come up with are endless. Rice cakes don’t have to be bland. Add a little zing, flavor, and spread and you can turn them into something great. They’re cheap, easy to carry and you can find them at practically any supermarket.

This cake was somewhat of a last minute idea. I was at Mother’s Market in Costa Mesa and I put together my own mix of veggies from the salad bar. I topped it on a tamari and seaweed rice cake and wallah!

This was the same tamari & seaweed rice cake but it was topped with an olive and tomato tapenade, avocado, fresh basil and a sprinkle of sea salt.

What meals and treats can you come up with a rice cake? Do you hate it or love it?

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