PB&J Oatmeal Pancakes

I love breakfast, and could not imagine my life without pancakes. Since I began clean eating a few years back, I noticed a huge crash in my energy levels after a traditional pancake breakfast. Although I think they are delicious, I prefer to be able to take care of my daughter and not feel guilty about the hundred of calories that come along with them

This recipe is perfectly acceptable for clean eating and weight loss. If you are sensitive to gluten, there are gluten free oats available at Costco, Whole Foods, and many other markets.

Ingredients
(serves 1)

• 50 g raw rolled oats (about 1/2 cup)
• 4 egg whites (You can add more egg whites to give you a thinner pancake and more protein)
• 1/4 tsp cinnamon (just sprinkle it)
• 1/4 tsp vanilla (a dash)

Toppings

• 1 tbsp raw almond butter (90 cal)
• 1 tbsp no sugar added fruit spread (30 cal)

Directions

1. Preheat a non-stick pan on medium heat.
2. In a small bowl mix eggs, oats, cinnamon and vanilla until well blended.
4. Scoop out 1/4 cup of batter at a time into the pan. Flip the pancake when the batter begins to bubble, about 3 minutes. and cook for an additional 2-3 minutes.
5. Top each pancake with almond butter and fruit spread

Spiced Pumpkin Protein Bars

I have the biggest sweet tooth when it comes to pumpkin. I try to avoid processed foods (canned, boxed, packaged...) So I prefer to make my baked goods from scratch. For the bars below, I roasted a small sugar pumpkin and pureed it. I also used the Vitamix to make my own oat flour from rolled oats (Buying oat flour is fine, I just didn't have any around). I used Xylitol because it is a natural sweetener derived from plants (instead of chemically altered sugar molecules). You can use any kind of protein powder. The more natural (less added ingredients), the better it will be for you. 

These bars are a perfect post workout snack (double up on them for 18g of protein) and add 10-16 almonds (to get your necessary fats).

Spiced Pumpkin Protein Bars: Makes 12 Bars (24 g carbohydrates, 9 g protein, 2 g fat. Only 140 calories per bar and 1 gram of sugar)

Ingredients:

1. ½ cup xylitol 
2. 2 tsp. ground cinnamon 
3. 1 ½ tsp. ground ginger 
4. ½ tsp. ground clove 
5. 1 tsp. baking powder 
6. 1 tsp. baking soda 
7. ½ tsp. salt 
8. 2 cups oat flour 
9. 2 scoops vanilla or chocolate whey protein
10. ½ cup almond milk
11. 2 tsp. vanilla extract 
12. 4 large egg whites 
13. 20 oz pumpkin puree (canned or freshly made)

Directions:

• Preheat oven to 350. 
• Coat a 9x13 Pyrex dish with coconut oil (or other oil)
• In a large bowl combine the first 8 ingredients and mix well. In a separate bowl mix in the remaining ingredients. Fold the wet mixture into the larger bowl. 
• Pour into the Pyrex and bake for about 30-40 minutes (until knife comes out clean)
• Enjoy and store any additional bars in the fridge or freezer (there are no preservatives so it will go bad fast)

Detailed Nutrition:

Creamy Weight Loss Pumpkin Soup

When I was competing physically, my coach had a very strict eating plan. The last meal of the day always consisted of a vey large amount of squash, with a juicy piece of steak and some added fat. I could indulge in spaghetti squash, butternut squash, zucchini, pumpkin, acorn squash, it didn't matter as long as it was in the same family. In one meal I could eat a whole spaghetti squash if I wanted to, but I was usually too stuffed after half. I was always full, so I never craved anything after dinner, and I was dropping pounds each week. 

When it comes to a top weight loss food, the fall squash is a definite go to. 

1 small sugar pumpkin is packed with: 

• fiber to keep you full for days! (ok maybe not days, but until your next meal)
• vitamins A, C, E, K, iron, copper, manganese, iron, magnesium (to name a few)
• It has cancer fighting carotenoids, that also help keep wrinkles at bay
• It reduces LDL, bad, cholesterol levels
• It is nature's energy bar, packed with over 1300 mg of potassium, which help balance electrolytes and allow your muscles to function at their best.
• All this for only 120 calories, if you eat the whole sugar pumpkin alone (600 g of fruit).
• 29g carbs, 4 g protein, 0 g fat

The recipe below is for my weight loss pumpkin soup, which is incredibly low calorie, filling, and packed with nutrients. I will give you my recipe, plus ways to make it tastier for picky eaters or guests. 

Creamy Weight Loss Pumpkin Soup - Serves 6 (about 80 calories per serving. 10g carbs, 2 g protein, 4.5 g fat)

Ingredients:

• 1/2 a large onion, diced
• 3 medium carrots, chopped
• 4 celery stalks (with as much foliage as possible), chopped
• 2-3 garlic cloves
• 1-2 slices of fresh ginger (or 1/4 tsp ginger powder)
• 1-2 bay leaves
• Water (or for tastier soup, 4 cups chicken stock)
• 1 small sugar pumpkin (about 1-2 pounds)
• 2 tbsp olive oil
• 1 tsp salt and 1/2 tsp pepper (optional)
• 1 green onion chopped (garnish)

Directions:

• Wash the pumpkin and cut in half. Remove the seeds and place on a baking sheet. Bake at 450 degrees for 30-40 minutes or until it is soft enough to peel and cut into cubes.
• Place the onion, carrots, celery, garlic, ginger, and bay leaves in a pot. Fill the pot with enough water to cover the vegetables (or add the chicken stock and top it off with water). Bring to a boil, then reduce the heat to low and allow the vegetable to cook for about 20 minutes.
• Add in the pumpkin and increase the water so that the pumpkin is covered. Add the salt and pepper, if you like. Bring the soup to a boil, then reduce to heat to low for another 10 minutes. 
• You have two options:
• Let the soup cool a bit, then place it in a blender and blend on high until creamy. Pour back into the pot
• Just use a hand blender :)
• Add olive oil, and stir into the soup (you need the healthy fats. Olive oil should not be cooked with)
• Serve and top with green onion. Enjoy!

Side Note: My family usually only eats half the soup. Since they are not a huge fan of leftovers, I use ziplock bags to store the rest in the freezer. 

Kale Scramble and Tomato Avocado Salad

This is one of my post workout meals. I always try and have at least 20 grams of protein and 40 grams of carbs to make sure I am properly rebuilding my muscles. Throw in some healthy fats and vitamins and you have a killer lunch. To make this meal more complete, I could have thrown in a small baked yam on the side or a couple brown rice cakes. Instead I had a banana for dessert. 

Kale Scramble

• Ingredients:
• 1/4 tsp coconut oil (or other oil)
• 1/4 onion diced
• 1/2 cup frozen chopped kale (or 2/3 cup fresh chopped kale)
• 1 egg
• 3 egg whites
• Directions:
• In small pan sauté onion in coconut oil for about 3-5 minutes
• Add in kale and continue sautéing, for another 3-5 minutes
• In a small bowl, scramble the eggs and egg whites. Add in the kale mixture and blend well
• Pour into the small pan, sprinkle with a little salt and pepper (optional) and scramble the eggs until they are cooked
• Serve on a plate and enjoy with the tomato avocado salad

Tomato Avocado Salad

• Ingredients:
• 1 medium tomato, diced
• 1/4 of an avocado, diced
• 1/2 a lemon (juiced)
• dash of salt and pepper
• Directions:
• Lightly toss all the ingredients and serve on a plate with the scramble

Delicious Baked Oatmeal with Fruit

On the weekends I like to have something that feels more like dessert, but that is still good for me. This dish has whole grains, protein and healthy fats. It's under 350 calories and keeps me full until lunch. I can also cut it up into little pieces that my toddler adores feeding herself (sharing is caring, and less calories!). This recipe tastes a bit like a healthy bread pudding and warms you on those gray autumn days! The best part is you can make this the night before and just add the fruit in the morning before you bake (unless you use raisins).

INGREDIENTS:

1. 1 egg
2. 1/4 cup milk (I used organic whole milk for my little one, feel free to substitute almond, rice or coconut milk)
3. 1/4 tsp vanilla extract
4. 1/4 tsp cinnamon
5. dash nutmeg
6. dash salt
7. 1 tbsp organic maple syrup (or substitute sweetener)
8. 1/2 cup oatmeal 
9. 1/2 diced granny smith apple, or 1/4 cup berries, or 2 tbsp raisins

DIRECTIONS:
- Pre-heat oven to 375
- In a bowl, beat the first 8 ingredients until they are well mixed together
- Add the fruit in.
- Pour mixture into an oven safe dish
- Bake for 20-25 minutes, or until golden brown on top

Enoy!
Linda

Linda Niazi
Fitness and Nutrition Coach
San Ramon, CA
www.LindaNiazi.com
www.CampFitMom.com

Not So Sinful French Toast

My daughter will only eat what I eat, and I cannot make her something I am not willing to serve myself. Running low on healthy ideas, I found this gem!

INGREDIENTS:
- 2 eggs
- 1 egg white
- 3/4 cup milk (I used organic whole milk for my little one)
- 1/4 tsp vanilla extract
- 1/4 tsp cinnamon
- dash nutmeg
- 1 tsp butter
- 4 slices whole grain toast (I use Alvardo Street Bakery brand)

DIRECTIONS:
- Pre-heat a skillet on medium and add the butter
- In a pie plate, beat the first 6 ingredients.
- dip the bread into the egg mixture and let it sit for a minute on each side.
- Add the bread to the skillet and cook 3-4 minutes or until browned.
- Serve with fresh fruit, fruit spread, or organic grade A maple syrup.




Cheers!
Linda

Linda Niazi
Fitness and Nutrition Coach
San Ramon, CA
www.LindaNiazi.com
www.CampFitMom.com

Denica's Strawberry Fields Salad

I am always looking for a new favorite salad. Denica's Cafe in Dublin, CA offers plenty of freshly made, clean foods you feel great about eating. There is also an insane bakery that is unavoidable, but they offer plenty of samples which usually curb my craving for a full decadent cookie. The Strawberry Fields salad is by far my favorite restaurant made salad in the area. The lightly marinated mixed greens are topped with teriyaki chicken, fresh strawberries, feta cheese and slivered almonds. Everything is in moderation so the flavors and textures come together perfectly. The mix of fat, carbs and protein leave you satisfied for hours.