Easy Banana Protein Pancakes

PREP TIME 10 minutes | TOTAL TIME 15 min |  SERVES 2

Nutrition 437 Calories | 16 g Fats | 39 g Carbs | 31 g Protein

INGREDIENTS

• 1 banana
• ¾ cup oats
• 3 large eggs
• 2 tbsp milk (dairy, soya, oat or nut milks)
• 1 tbsp baking powder
• pinch of cinnamon
• 2 tbsp protein powder (your preference)
• 2 tbsp neutral oil for frying or nonstick spray
• nut butter, maple syrup and berries or sliced banana to serve

DIRECTIONS

1. Put banana, oats, eggs, milk, baking powder, cinnamon, and protein powder in blender and blend until smooth. Check if oats have broken down. If not, blend for another minute.
2. Heat oil in a pan. Pour  in 2-3 rounds of batter, leaving a little space between each to spread. Cook for 1-2 minutes, until bubbles start to appear on the surface and the underside is golden. Flip over and cook for another minute until cooked through. 
3. Transfer to a warmed oven and repeat with the remaining batter. 
4. Optional: Serve in stacks with nut butter, maple syrup and/or fruit.

DESCRIPTION

Everyone loves banana pancakes, but now you can fit them into your everyday diet! Packed with protein, these pancakes will keep you fuller for much longer compared to traditional pancakes. 

Shrimp Scampi Zoodles

PREP TIME 30 minutes | TOTAL TIME 30 minutes | Servings 4

NUTRITION 286 Calories | 15 g fats  | 8 g Carbs | 27 g Protein 

INGREDIENTS

• 4 to 6 medium zucchini (2 1/4 to 2 1/2 pounds)
• ½ teaspoon salt, divided
• 2 tbsp butter
• 2 tbsp extra-virgin olive oil, divided
• 1 tbsp minced garlic
• ⅓ cup dry white wine
• 1lbs peeled and deveined raw shrimp
• 1 tbsp lemon juice
• ¼ cup chopped fresh parsley
• ¼ tsp ground pepper
• ¼ cup grated parmesan cheese
• Lemon wedges for serving

DIRECTIONS

1. Using a spiral vegetable slicer, cut zucchini lengthwise into long, thin strips. Place  zucchini noodles in a colander and toss with ¼ tsp salt. Let drain for 30 minutes, then gently squeeze to remove any liquid.
2. Heat butter and 1 tbsp oil in a large skillet over medium-high heat. Add garlic and cook. Add wine and bring to a simmer. Add shrimp and cook until the shrimp are pink and just cooked through. 
3. Remove from heat and add lemon juice, parsley, pepper and the remaining ¼ tsp salt and  stir. Transfer to a large bowl and set aside.
4. Heat 1 tbsp of oil in skillet over medium-high heat. Add zucchini and gently toss until hot, about 3 minutes. Pour shrimp mixture over zucchini. Garnish with parmesan and a squeeze of lemon.

DESCRIPTION

If you’re struggling to get more veggies in, try out this zoodles recipe! Feel free to mix half zoodles with regular whole grain spaghetti for added carb intake. 

Salmon & Asparagus with Lemon Garlic Butter Sauce

PREP TIME 10 minutes | COOKING 25 minutes | SERVES  4

NUTRITION 452 Calories | 25 g Fat | 23 g Carbs |  32 g Protein

INGREDIENTS

• 1lbs center-cut salmon filet, preferably wild, cut into 4 portions
• 1lbs fresh asparagus, trimmed
• ½ tsp salt
• ½ tsp black pepper
• 3 tbsp butter
• 1 tbsp extra-virgin olive oil
• 2 tsp grated garlic
• 1 tsp grated lemon zest
• 1 tsp lemon juice

DIRECTIONS

1. Preheat oven to 375℉. Coat a large rimmed baking sheet with cooking spray.
2. Place salmon on one side of the prepared baking sheet and asparagus on the other. Sprinkle salmon and asparagus with salt and pepper.
3. Heat butter, oil, garlic, lemon zest, and lemon juice in a small skillet over medium heat until the butter is melted. Drizzle the butter mixture over the salmon and asparagus. Bake until the salmon is cooked through and the asparagus is just tender, 12 to 15 minutes.

DESCRIPTION

Salmon provides healthful omega-3 fatty acids that can be hard to get in our everyday diet. Add roasted potatoes or brown rice on the side for added starch intake!

Cheesy Black Bean Dip

PREP TIME 10 minutes | TOTAL TIME 20 minutes | SERVES 4 | NUTRITION  212 Calories | 10g Fat | 16g Carbs | 13g Protein

INGREDIENTS

• 1 tbsp olive oil
• 1.5 cups cooked black beans, drained & rinsed (15 oz can)
• ⅓ cup nonfat Greek yogurt
• ¼ tsp salt
• ½ tsp cumin
• ½ tsp chili powder
• 1 tbsp lime juice
• 1 tbsp fresh cilantro leaves
• 1 tbsp water
• ¾ cup cheddar cheese

DIRECTIONS

1. Preheat oven to 450℉.
2. Combine all ingredients (except cheese) in your food processor or blender until smooth. Add 1-2 tbsp of water if you need to thin the dip out. 
3. Pour dip into baking dish and sprinkle cheese on top of the dip.
4. Bake dip for 15 minutes until the cheese is bubbling (broil for 1-2 minutes to brown cheese).

DESCRIPTION

Black beans are a great source of protein, fiber, and complex carbs, making them an ideal base for a healthy snack. This recipe is quick and easy, ready in less than 30 minutes.