Most Diets Don’t Work

Let’s be honest.  We’ve all been there and done that.  And our bodies have suffered because of it.  In the past few decades, the average American diet has gradually become increasingly less healthy while our lifestyles have become more sedentary.  And it’s getting worse by the day.

Obesity is a pandemic in our country, and for the first time in history, our children may have a shorter lifespan than their parents.  Metatabolic Syndrome (Syndrome “X”) is being called the most significant health crisis in this Millennium by those in the medical community.

The bottom line is this – something MUST be done. We are a culture who looks for a quick fix for all of our problems, and there are a multitude of opportunists who have seized the opportunity to make some quick money peddling their latest “miracle diet” products.

Ideal Weight Control Centers entered the weight loss market because we care, and because we really do have a program and products that work.  We don’t promise you unrealistic “instant” results, but a time-tested, proven treatment that will work for anyone who is really willing to make moderate adjustments to their diet in exchange for a slimmer body, better health and an extended life.

Our mission is clear – to help as many people as possible to achieve their weight loss goals in a rapid, yet healthy manner utilizing advanced cellular nutrition and personal coaching

For more information contact:

CRAVE WEIGHT LOSS CLINIC
Tracy Gardner, Nutritionist, CPT

308-390-7689
tracy@tracygardner.com

http://www.CraveWeightLossCenter.com

http://www.idealproteinnebraska.com

PB2 Chocolate Chip Oatmeal Cookies

Servings:  12 cookies  (2 cookies per serving)

Ideal Protein (For Stages 3 & 4 Ideal Protein Protocol)

Ingredients

• 1 cup Rolled Oats   (Ideal Protein Maple Oatmeal Packets 4)
• ½ cup Splenda  (you can use Stevia also)
• 1/3 cup PB2 Peanut Butter powder
• Pinch of Sea Salt
• 2 tsp Pure Vanilla Extract
• ¼ cup Olive Oil
• ¼ cup Maltitol Syrup or Maltitol Sweetner
• 2 Egg Whites
• ¼ cup Mini Chocolate Chips - Enjoy Life Mini Chocolate Chips (optional- I mixed a batch with & without chocolate chips)

Directions

1. Preheat oven to 350F
2. Combine rolled oats, splenda (or stevia), PB2, salt in a mixing bowl
3. In a separate bowl, whisk together vanilla extract, olive oil, malitol syrup and egg whites.
4. Pour wet ingredients into dry ingredients and mix together with a fork until PB2 is dissolved and ingredients are well combined.
5. Line baking sheet with parchment paper and drop balls of batter onto sheet
6. Press down onto cookies slightly with a fork to make cookies about ½ inch thick
7. Bake for 10-12 minutes, or until cookies are firm but not hard – they will harden a little more when cooling.

Tasty Tip:  This recipe works well with protein powder added as well.  You can add Chocolate Chips or Cocoa Powder for a more chocolate cookie.

More Information about PB2 by Bell Plantation.

More Information about Maltitol Syrup and Sugar Alcohols - be cautious when on a low carb diet when it comes to Sugar Alcohols.

Winner Winner Chicken Dinner

Back in the kitchen to make Sunday Dinner to finish out the Thanksgiving Weekend.   I am still in the “Cleaning Out the Deep Freeze, Fridge and Cupboards Meal Planning Mode”.    Tonight’s meal is inspired by a recipe that my mom emailed me this past week.

Found a WINNER with my Adjusted and Healthified Chicken Dinner ~ the family LOVED IT!!!!

Here is the ORIGINAL RECIPE but you know me…  It’s been “HEALTHIFIED”! (My adjusted recipe is BELOW the original recipe –> so SCROLL DOWN)

Sherry’s Aussie Chicken

• 4 boneless skinless chicken breasts, pounded to 1/2 inch thickness
• seasoning salt
• 6 slices bacon, cut in half
• 1/4 cup mustard
• 1/4 cup honey (I use more like 1/3 cup.)
• 2 T. mayo
• 1/2 Tbsp. dried onion flakes
• 1 Tbsp. vegetable oil
• 1 cup sliced fresh mushrooms
• 2 cups shredded Colby/Jack cheese

Sprinkle and rub the chicken breasts with seasoning salt. Cover and refrigerate for 30 minutes. Cook bacon in a large skillet until crisp.

In a small bowl, mix the mustard, honey, mayo and dried onion flakes.

Heat oil in a large skillet over medium heat. Place chicken in the skillet and saute for 3 to 5 minutes per side, or until browned. Move chicken to a 9×13 pan.

Apply the honey mustard to each breast, then layer with mushrooms, bacon, and shredded cheese.

Bake in a 350° oven for 20 minutes, or until cheese is melted and chicken is done. (Be sure to cut into a breast to see that it is fully cooked before serving to guests who will find raw meat in their main dish. Ask me how I know…)

Tracy’s Modified Aussie Chicken Recipe

• 8 boneless skinless chicken breasts, pounded to 1/2 inch thickness
• seasoning salt(I used Greek Seasoning, Low Sodium Sea Salt, Cayenne Pepper, Tumeric, Garlic Powder & Mustard Powder)
• 6-8 slices TURKEY bacon, cut in half
• 1/4 cup mustard spicy mustard
• 1/4 cup honey mustard
• 1/4 cup honey
• 3 T. mayo (low-fat mayo
• 2 Tbsp. Olive Oil
• 2 cup sliced fresh mushrooms
• 1 1/4 cup shredded fat-free Cheddar cheese
• 1/4 cup low-fat Colby/Jack cheese
• Low-fat, low-sodium chicken broth
• Bragg’s Liquid Amino’s
• 2 cups brown rice
• 2 cups frozen broccoli pieces

Tracy’s Direction

Sprinkle and rub the chicken breasts with greek seasoning,  sea salt, cayenne pepper, tumeric, garlic powder and mustard powder on both sides.  (Note I did not measure I just start shaking away)   Cover and refrigerate for 30 minutes. Cook turkey bacon in a large skillet until crisp (I cooked in the microwave).

In a small bowl, mix the mustard, honey and low-fat mayo.

Heat oil in a large skillet over medium heat, I use some chicken broth and Bragg’s liquid aminos to saute my protein and veggies.  4. Place chicken in the skillet and saute for 3 to 5 minutes per side, or until browned. Move chicken to a 9×13 sprayed pan.  In another pan saute mushrooms, spray cooking spray and I add low-fat, low-sodium chicken broth and Bragg’s liquid amino’s when I saute my mushrooms.

Put chicken in 9 x13 pan, place turkey bacon on top of chicken breasts, add two cups brown rice and chicken broth (I did not measure out just poured enough to give some liquid) add mushrooms, 2 cups frozen broccoli pieces and mix with honey mustard mixture.   Top with fat-free chedder cheese and I sprinkled about 1/8 to 1/4 cup lowfat colby/jack cheese.

Bake in a 350° oven for 25 minutes, or until cheese is melted and chicken is done.

**Note – by adding the brown rice and broccoli this made more of a complete meal for my family! **

This dish is a KEEPER for my family and they absolutely loved it and it was very easy to prepare!

Thank you Sherrie for this amazing Aussie Chicken inspired dish!   The best part of it all is when I can ‘healthify’ and my family LOVES IT!  

Enjoy,

Your Trainer ~ TracyG

Pancake Sunday with leftovers

It is Pancake Sunday this post-Thanksgiving weekend and I woke up thinking I had to use up my Mashed Sweet Potatoes I made from yesterday.   I knew this would work perfect in replacement of pumpkin.  In fact the mashed sweet potatoes already had cinnamon, nutmeg, pumpkin pie spice and sugar-free maple syrup in them.   TA-DA!

I made my usual ‘protein pancakes‘ substituting the pumpkin for my already prepared and leftover Mashed Sweet Potatoes (check the recipe –>  HERE)

Sweet Potato Protein Pancakes

1 cup Leftover “Mashed Sweet Potatoes” Recipe –>  HERE

1 cup old fashioned rolled oats (blended to powder)

1 scoop vanilla protein powder

2 tsp baking powder

1 T Natural Apple Sauce

1 T Grape Seed Oil

1  1/2 tsp Sugar Free Maple Syrup

2 1/2 Egg Whites

1 tsp Vanilla Extract

1/2 cup Greek Yogurt

Raisins & Pecans (Optional)

Directions

Heat Griddle to pancake setting and spray with cooking spray.   Blend 1 cup rolled oats to make a powder.   Add dry ingredients to oats powder and mix.   In blender add leftover Mashed Sweet Potatoes with pecans topping and all, apple sauce, oil, SF Maple Syrup  (I use Walden Farms) vanilla, and yogurt.  Blend and stir into dry ingredients.   Add extra water to thin out.  I added 1/4 cup Unsweetened Almond Milk and 1/2 cup water to thin out.

Pour 1/4 cup of batter onto griddle brown until bubbling or brown sides and flip.

**Note I doubled this recipe since I had so many leftovers of Mashed Sweet Potatoes and added raisins and pecans to the second half.  I then freeze and wrap 2 or 3 pancakes in plastic wrap to have on hand for the busy week days.

Love me some Shrimp & Scallops…

We love shrimp, scallops and any shellfish at the Gardner household!   Plus my freezer has way too much food and I keep adding to it so time to clean it out.   Any one else have way too much in your deep freeze?  It is Sunday after Thanksgiving and the Christmas decorations are up and the tree is trimmed.  The small 7ft tree that is – we opted to not put up the 12ft tree since we will be spending Christmas on The Disney Dream Ship & Disney World.   I first said “NO TREE” but as I was in the Christmas decorating mode with a few helpers we decided the small tree would be quick and easy in comparison to the big tree.   Decorating for Christmas is what I do on Friday following Thanksgiving.  No Black Friday for me as this is our tradition.  Before the decorating began ~ first things first…  a 90 minute spinning/cycling class at the YMCA.   Wow ~ now that was a sweat fest but it felt amazing.   After the spinning class, I still wasn’t ready to decorate as we had mountains of laundry and the fall decorations had to come down.  Finally after I made lunch and cleaned up was I able to begin the decorating.  We finally finished and the family decided they wanted Pizza Hut.  So I splurged and had my favorite:  Chicken Wings from Pizza Hut.   I haven’t had these in a few months and they were yummy and saved me the hassle of cooking.   After all the decorations were hung and we finished our take out it was Movie Time.   What a great way to finish off Black Friday.

Saturday became Shrimp & Scallop day for dinner after reviewing what all has piled up in the deep freeze.   I also had 5 large sweet potatoes that I had planned to use for Thanksgiving but found out someone else was making more traditional sugar loaded sweet potatoes.   I ALMOST made our favorite Sweet Potato fries but decided to try a mashed sweet potato recipe.

You know I love to “Healthify” my recipes and substitute for better grains, oils and cut sugars and some of the fat.   If you have any recipes that you have ‘healthified’ and adjusted I would love to here from you and we will post your recipe and share.

So Here Goes….   Cleaning Out the Deep Freeze, Fridge & Cupboard Weekend Meal

Shrimp & Scallop Scampi with Broccoli & Snow Peas

Ingredients (Shrimp & Scallops)

2 – Bags of Large Shrimp, peeled and deveined

2 Bags of Scallops (small scallops with 80 per bag)

2 T Peanut Oil

1/2 cup low-fat, low-sodium chicken broth

2 Limes – Juice of limes

1 clove of minced garlic

1 tsp sea salt & pepper

2 T Bragg’s Liquid Aminos

2 T Rice Vinegar

1 tsp Cayenne Pepper

1 tsp Tumeric

Ingredients - Veggies (prepared in separate skillet)

1 Head of Broccoli

1 Bag Snow Peas, strings removed, ends trimmed

2 T Olive Oil

2 garlic cloves, minced

1 1/2 cups low-fat, low-sodium chicken broth

2 T Cornstarch

2 T Bragg’s Liquid Aminos
Topping

2 T Chopped Fresh Cilantro (topping)

Directions

In a large bowl, combine scallops, shrimp, soy sauce (bragg’s liquid aminos), lime juice and rice vinegar.  Mix well and marinate in refrigerator for at least 30 minutes.  In a large skillet, heat peanut oil, add marinated shrimp and scallops.

In separate large skillet, saute broccoli, snow peas with chicken broth and veggie ingredients.  Cook until vegetables are tender.

Combine Shrimp, Scallops and veggies adding cornstarch to thicken sauce on medium heat for 3-5 minutes.   Sprinkle with cilantro, taste and adjust seasonings.

**Note – this is one of those meals you clean out the deep freeze, fridge and cupboards**

Healthy Low-Fat Cheese Biscuits

1 1/2 Cups Organic Whole Grain Flour

2 tsp Baking Powder

1/2 tsp Baking Soda

1/4 tsp sea salt

1/4 tsp garlic powder

1/4 cup low-fat parmesan cheese

1/4 cup fat-free cheddar cheese

1/4 cup egg white

1 T Oil  (olive oil)

8 oz plain yogurt  (I used Greek Yogurt)

Directions

Pre-Heat oven to 400 and spray cookie sheet with cooking spray.

Mix dry ingredients and whisk in egg whites, oil, yogurt.  Once mixed add parmesan cheese and fat-free cheddar cheese to dough mixture.

Drop dough by 1/3 cupfuls, 2 inches apart and bake 13-15 minutes

**Note the 1/3 cup was too large better option to use 1/4 cupful.   My youngest son (Mitchell-10) loved these and my husband and older children (Grady-16 & Bayley-15) decided they needed more seasoning.   Next time I will add more garlic powder and instead of 1/2 tsp salt go with 1 tsp salt.**

Next was my side dish and I originally was going to make Sweet Potato fries which is a family favorite but instead I wanted to try a Healthy Mashed Sweet Potato Recipe which was okay but most of my family does not like sweet potatoes “sweet” but they love sweet potato fries.

Healthy Mashed Sweet Potatoes

Ingredients

6 large sweet potatoes, peeled and cubed

1 T Cinnamon

1 tsp Nutmeg

1 tsp Pumpkin Pie Spice

1/4 cup Sugar Free-Maple Syrup  (I use Walden Farms)

1 T Olive Oil

1/2 cup Unsweetened Almond Milk

Topping

1 cup Pecans

2 T Real Honey

1 T Cinnamon

Directions

Pre-Heat oven to 350 degrees.   Bring cubed sweet potatoes to a rolling boil and simmer for 15-20 minutes.   Mash with mixer until smooth consistency.  Mix in other ingredients.   Spray casserole dish with cooking spray and add mashed ingredients.    Mix topping of pecans, honey and cinnamon and top the casserole.   Bake for 25 minutes

**Note this was a good alternative to the high sugar sweet potatoes served at most holiday meals.  My family did not eat much as they don’t like their sweet potatoes “sweet”.   But I was able to use the leftovers for my Sunday Pancakes and made my healthy Honey banana pumpkin raisin bread substituting the pumpkin for the mashed sweet potatoes and no one noticed!

I have to say the Shrimp & Scallops was the big hit at our house and my 10 year old is a carb lover so the cheesy biscuits were a big hit with him.  My next post is what I do with the leftover mashed sweet potatoes.

Eat Clean & Train Hard,

Your Trainer ~ TracyG

Banana Oatmeal Chocolate Chip Cookies

Fall is my favorite time of year to bake and this week especially in celebration of my husband’s 45th birthday.   I just posted a Healthy Carrot Cake I made for his actual birthday but I didn’t stop there.  I found a fabulous recipe that I had to try out.   Besides being delicious they are also NUTRITIOUS – bonus!

This recipe comes from Tina over at Carrots ‘n’ Cake. Tina posted this recipe in 2009 and I was so excited to find it.   This one was a BIG HIT for my kids and clients this week.  Especially my 16 yr old son, Grady, he loves them warmed up.   So a big SHOUT OUT to Tina for this amazing recipe!!!  Woot Woot!

Tina’s Banana Oatmeal Chocolate Chip Cookie Recipe

Ingredients

Ingredients:

• 1/2 cup whole wheat flour
• 1 cup oats
• 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp cinnamon
• 1 tbsp ground flaxseed meal
• 1/4 cup agave nectar or honey  (I used agave nectar)
• 1/4 cup soy milk  (I used unsweetened Almond Milk)
• 1/2 tsp vanilla extract
• 1 tbsp canola oil  (I used Grape Seed Oil)
• 1 ripe banana
• 1/2 cup chocolate chips  (I used Enjoy Life Mini Chips – Dairy Free, Nut Free, Soy Free, Gluten Free & YUMMY)
• 1/4 cup walnuts (optional)   (I used for my recipe)
• Pinch of salt

This makes approximately 25 cookies and I doubled the batch for my HUNGRY Family!

Preparation

• Preheat oven to 350*F.
• Combine all ingredients in a large bowl. Mix well until batter is blended evenly.
• Use a tablespoon to portion cookies on a greased baking sheet, approximately 1-2 inches apart.
• Bake cookies for 10-12 minutes.   (I baked 12 minutes)
• Remove cookies from baking sheet and allow to cool on wire rack.
• Eat and enjoy!

My family loves them warmed in the mircowave!

Thank you Tina for this amazing recipe – this is a keeper at my house!   Nutritious and Delicious – SCORE!

Healthy Carrot Cake

Happy 45th Birthday to my husband Tom!    This time of year Tom is always in a tree stand or hunting for himself or with our boys during deer season.  This year his birthday fell on a Tuesday so he was actually home and not deer hunting.  This time of year is my favorite time for baking and knowing me I like to ‘lighten’ things up.   I prefer to ‘healthify’ my recipes and hope to pass it by the kids.   Some recipes are a big hit while others are just so-so!    This weeks two recipes were a big hit with the family.

Tom’s Birthday Cake ~ Healthy Carrot Cake

Ingredients

Cake

• 1 20-oz can crushed pineapple in natural juice
• 2 cups whole-grain pastry flour
• 2 tsp baking soda
• 1/2 tsp sea salt
• 2 tsp ground cinnamon
• 3 large eggs  (I used 1 egg & 2 egg whites)
• 1 1/2 cups splenda
• 3/4 cup buttermilk  (I used powdered buttermilk & add water – great for baking)
• 1/2 cup apple sauce  (Next time adding 2 T Grape Seed Oil, Coconut Oil or Canola Oil)
• 1 tsp vanilla extract
• 2 cups grated carrots
• 1/4 cup unsweetened flaked coconut
• 1/2 cup chopped walnuts, toasted

Frosting

• 12 ounces reduced fat cream cheese softened  (I used Weight Watchers Cream Cheese)
• 1 cup confectioners’ sugar, sifted
• 2 tsp vanilla extract
• 2 tsp unsweetened almond milk  (or skim milk)
  
• 2 tablespoons coconut – flaked and toasted

Preparation

1. To prepare cake:  preheat oven to 350.  Spray 9 by 13 inch cake pan with cooking spray (my favorite coconut spray).
2. Drain pineapple in sieve over bowl and press on the crushed pineapple to remove extra juice.   Reserve the drained pinapple and 1/4 cup of the juice.
3. Whisk flour, baking soda, salt and cinnamon in a medium bowl.  Whisk eggs, egg whites, splenda, buttermilk, applesauce (or oil) vanilla and the 1/4 cup pineapple juice in a large bowl until blended.  Stir in pineapple, carrots and 1/4 cup coconut (I toasted with walnuts).   Add teh dry ingredients and mix with rubber spatula just until blended.  Stir in toasted walnuts.   Scrape teh batter into the sprayed pan, spreading evenly.
4. Bake the cake until the top springs back when touched lightly and tooth pick inserted in center comes out clean.  Bake 40-45 minutes.  Let cool completely before frosting.
5. To prepare frosting and finish cake.  Beat softened cream cheese, confectioners’ sugar, vanilla and almond milk in mixing bowl with an electric mixer until smooth and creamy.  Spread frosting over the cooled cake.  Sprinkle with toasted coconut or mix into frosting.

Tips

• whole grain pastry flour is lower in protein than regular whole wheat flour, has less gluten and makes a better choice for tender baked goods.  You can find at your local natural foods stores or natural food section of your larger grocery stores.  Store in freezer.
• No buttermilk:  You can use buttermilk powder and prepare according to package.  I used this and keep on hand.  The other trick is to make sour milk by mixing 1 tablespoon lemon juice or vinegar to 1 cup of milk.
• To toast chopped walnuts and coconut flakes:  cook in small dry skillet over medium-low heat, stirring constantly until lightly browned.  About 2-5 minutes

**Next time I will add 2 tablespoons of oil to the recipe.  I also want to cut out the confectioner’s sugar out of the frosting so I will be looking for a healthier alternative and way to cut out more sugar.  If you have a recipe to share or ideas please email me and I would love to use your recipe!

Enjoy!

Pancake Sunday with PB & J style healthy pancakes

It’s my favorite food day because it’s PANCAKE SUNDAY!  I slept in this morning and woke up surprised by sunlight coming through the blinds.  I looked at the clock and just about 7:15am – nice I could just veg for awhile and see what’s on the TV this lovely Sunday morning.   House was quiet and my hubby left early to sit a tree stand for bow hunting season.   Just a reminder, I live with an addicted hunter and I know have two of my three quickly enjoying the same sport maybe not quite as addicted yet but getting closer. 

While flipping through the channels I stopped on the Cooking Channel and they were featuring PANCAKES!   I was able to catch Sunny Anderson mixing up a batch of her ‘comfort’ PB & J pancake recipe.   My original plan was to do a banana pumpkin honey raisin pancake since I am all about pumpkin now but this was sounding amazing.  I love anything peanut butter or almond butter so I knew my plans were about to change!   Those of you that know me or have become familiar with me know that I wouldn’t just make the recipe as Sunny Anderson developed because I need to healthify it!   That’s right ~ you know it ~ I needed to cut out the SUGARS #1, white flour and some of the fat.   So I jumped out of bed to check out the recipe online.  Here is the ORIGINAL RECIPE ==>  CLICK HERE

Today I made two versions of the PB & J Pancake.   The first version was swapping flour and other ingredients with a natural peanut butter and the second version was more of a Protein PB & J Pancake with almond butter.

Tracy’s Version of PB & J Style Pancakes (original recipe from Sunny Anderson)

Ingredients

• 1 cup Whole Grain Pastry Flour
• 1 tbsp Baking Powder
• 1/2 tsp Sea Salt (I use low sodium)
• 2 tbsp Brown Sugar (I use the Splenda Brown Sugar – to save calories)
• 1 whole egg (you can use 1 large egg white)
• 1 cup + 2 tbsp Unsweetened Almond Milk (I use the unsweetened 35 calorie)
  
• 1/2 cup Creamy Natural Peanut Butter (I used Peanut Butter & Co – The Bee’s Knees – No Stir Natural) **You can get at Walmart**
• 2 tbsp Natural Unsweetened Apple Sauce

Directions

Preheat the griddle, in a large bowl whisk together the dry ingredients.  In a Blender, Mixer or my favorite a Vita-Mix mix the almond milk, egg, brown sugar, apple sauce and peanut butter (I melted in the microwave for about 1 min) – blend or mix.   Slowly stir into dry ingredients and add extra almond milk if batter seems too thick you don’t want it clumpy.  Do not overstir and let sit 5 minutes before preparing pancakes.  Spray griddle with cooking spray.  When preparing pancakes I always use 1/4 measuring cup per pancake.   Flip when bubbles or air pockets start to pop on top but check bottom first to see if golden brown.  Serve with Blackberry Syrup (Tracy’s Version) or your favorite Lite Pancake Syrup.   If you chose to not make the Blackberry Pancake Syrup (below) you can also use a low-sugar jelly like my 10 year old son did today.   My favorite pancake syrup of all times is:  Walden Farms Calorie Free Pancake Syrup.  (I get mine locally at HyVee or you can order online ==> HERE.)

Tracy’s Version of Protein PB & J Pancake (original recipe from Sunny Anderson)

Ingredients

• 1 cup Oatmeal (I used a Bob’s Red Mill gluten free oatmeal)
• 1/2 cup Vanilla Whey Protein Powder  (I used Jay Robb Vanilla Whey)
• 1 tbsp Baking Powder
• 1/2 tsp Sea Salt (I use low sodium)
• 2 tbsp Brown Sugar (I use splenda brown sugar)
• 1 egg white
• 1 cup + 2 tbsp Unsweetened Almond Milk (35 calories)   **Use more as needed if too thick or water**
• 1/2 cup Justin’s Maple Almond Butter
• 2 tbsp Natural Unsweetened Apple Sauce

Directions

Preheat the griddle, in a large bowl whisk together the dry ingredients.  In a Blender, Mixer or my favorite a Vita-Mix mix  the Oatmeal first to make like an Oat Flour and whisk into dry ingredients.  Then use the blender or vita-mix to prepare the almond milk, egg white , brown sugar, apple sauce and almond butter (I melted in the microwave for about 1 min) – blend or mix.   Slowly stir into dry ingredients and add extra almond milk if batter seems too thick you don’t want it clumpy.  **Note I did add 3/4 cup water instead of more Unsweetened Almond Milk to save calories – your choice**  Do not overstir and let sit 5 minutes before preparing pancakes.  Spray griddle with cooking spray.  When preparing pancakes I always use 1/4 measuring cup per pancake.   Flip when bubbles or air pockets start to pop on top but check bottom first to see if golden brown.  Serve with Blackberry Syrup (Tracy’s Version) or your favorite Lite Pancake Syrup.   If you chose to not make the Blackberry Pancake Syrup (below) you can also use a low-sugar jelly like my 10 year old son did today.   My favorite pancake syrup of all times is:  Walden Farms Calorie Free Pancake Syrup.  (I get mine locally at HyVee or you can order online ==> HERE.)

Tracy’s Version of Blackberry Syrup  (original recipe from Sunny Anderson)

• 1 Pint Fresh Blackberries
• 3/4 cup Splenda
• 1 cup water
• 1 lemon zest

**I doubled since I made two different versions/batches.

Directions

n a saucepan over medium heat, combine all ingredients and bring to a boil, stirring until splenda is dissolved. Lower heat to a simmer and cook until liquid is reduced to a syrupy consistency, about 10 minutes. Use a wooden spoon to break up blackberries as they cook.  Strain syrup to remove seeds and serve warm.

**Note – my syrup was too runny so I added 1 tsp Bob’s Red Mill Xanthan Gum & 1/2 tsp Bob’s Red Mill Guar Gum. (I had both on hand but our local walmart did have Bob’s Red Mill Xanthan Gum.   (Both the Xanthan Gum & Guar Gum I use to make my Protein Ice Cream thicker and creamier)
What a yummy new option for healthy pancakes today.  I did try one of the first version with the Peanut Butter & Co Bee’s Knee’s Natural Peanut Butter and whole grain pastry flour – very yummy.   Then I had three of the Protein PB & J Style Pancakes with the Sugar-Free Blackberry Syrup- yummy in my tummy.  Now the first version tasted more peanut buttery.   Remember if you don’t want to serve this with the Blackberry Sugar Free Jelly use the suggested Walden Farm’s Calorie Free Pancake Syrup- even serve with banana’s over the top.  You can change up this recipe.   When I make Protein Pancakes I have several ways to do this and add different ingredients.  Sometimes I use low-fat cottage cheese, plain greek yogurt, almond milk, egg whites and protein powder.  I tried to stay as true to this recipe as possible but multiple ways to change it up.  I love to experiment and see what I like best and I ask you to try to experiment and change things up.  Take the Sugar and some of the fat out and select better grains and flours.   I still like to eat GOOD THINGS and feed my family better options!

I have to say my 16 year old son, Grady, said it still doesn’t compare to Grandma Mary’s Pancakes.  He said she must have a secret recipe?  Well she doesn’t just regular Bisquick Pancakes and she does make them oh so yummy but these are the high sugar, higher in fat and white flour version so why not CLEAN IT UP!

My philosophy:   Eat Clean & Train Hard!!!

Have a FAB Sunday and I am off to work out…
Your Trainer,

~Tracy G

Healthy Version Banana Pumpkin Bread

This is one of my favorite bread recipes which combines my favorites of banana and pumpkin.   By tasting it you have no idea that some of the recipes have been swapped out to make a healthier version!   So for the holiday season do your friends and family some good by sneaking in some healthier options or alternatives.

Here is a clip from November 4th (today) on NTV’s Good Life ==>  CLICK HERE TO VIEW (Select the Honey Raisin Banana Pumpkin Bread to watch the clip)

Honey Raisin Banana Pumpkin Bread (Banana Pumpkin Bread for SHORT)

Ingredients:

• 2 ripe bananas
• 1 large egg
• 1 large egg white
• 1/4 cup natural apple sauce + 2 tbsp grape seed oil
• 1 1/3 cups pumpkin puree
• 1/2 cup honey  (I use local honey)
• 1/2 cup splenda
• 1.5 cups whole grain pastry flour
• 1 cup oats
• 1 tsp baking powder
• 1 tsp. baking soda
• 1/2 tsp. low sodium sea salt
• 2 tsp. pumpkin pie spice
• 2 tsp. cinnamon
• 3/4 cup raisins  (optional)
• 1 cup walnuts (optional)

Directions:

Preheat oven to 350°. Grease a 9×5 inch loaf pan with baking spray.
In a medium bowl, combine flour, baking powder, backing  soda, pumpkin spice, cinnamon and salt with a wire whisk. Set aside.

In a large bowl, mash bananas and stir in egg & egg whites, add applesauce, splenda, honey and pumpkin, and beat at medium speed until thick. Scrape down sides of the bowl.  **I use my vita-mix to mix together.

Add flour mixture, raisins & nuts (if using), then blend at low speed until combined. Do not over mix.

Pour batter into loaf pan and bake on the center rack for 55- 60 minutes, or until a toothpick inserted in the center comes out clean.

Let the pan cool at least 20 minutes, bread should be room temperature before slicing.

Note:  You can use a natural apple sauce to replace vegetable oil in bre ads, muffins and cakes.   You can add 2 tbsp of oil back to help with texture.   I use Grape Seed Oil rather than vegetable oil.

To Make Gluten Free:   Substitute Whole Grain Pastry Flour for Brown Rice Flour and Regular Old Fashioned Oatmeal for Gluten Free Oatmeal (chances of some gluten in oatmeal is still possible so you will need to know your severity of gluten intolerance).

Yummy Pumpkin Spice Protein Ice Cream…

Yummy Pumpkin Spice Protein Ice Cream

• 1 cup Unsweetened Almond Milk   (You could also use 1 cup 1% cottage cheese – but I limit dairy)
• 2 Scoops Vanilla Protein Powder  (I used Jay Robb’s Vanilla Whey Protein)
• 1 cup Canned Pumpkin Puree
• 1 tsp Vanilla
• 1/4 tsp cinnamon
• 1/4 tsp nutmeg
• 1/2 tsp pumpkin pie spice
• 1 tbsp Walden Farm Calorie Free Maple Pancake Syrup
• 1/2 tsp Guar Gum
• 1/4 tsp Xanthan Gum
• 2 tsp Sugar Free Butterscotch Pudding (powder 0nly – optional)
• 2 packets stevia

Mix all ingredients in a blender or mixer (I used my Vita-Mix).   If you have an Ice Cream Maker go ahead and follow the instructions for freezing.  The Guar Gum and Xathan Gum are what help to make this more like a soft serve texture.  Next put into individual containers to freeze.  I was able to get 4 containers out of this batch.   Put in freezer for about an hour to set.  I don’t think mine made it quite an hour and it was more like a custard and I topped it with Sugar Free Whipped topping.

I have a SWEET TOOTH for sure so you might want to add in the Calorie Free/Sugar Free Maple Syrup or Stevia after you do a little taste test.   By adding the Sugar Free Whipped topping it added just the right touch.

I was craving something sweet and something with pumpkin and this hit the spot!   Although this is not a snack that I have every day but certain times of the month I crave sweets more than not- you know those times girls!

Note:  Xanthan thickens the ice-cream, and guar gum makes it creamy

Enjoy…

Your Trainer,

~TracyG

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