Wahoooooo it's been a year since I launched my much overdue website www.IronCladCoaching.com. The photo above is me, my husband Dave and my BFF Karen on a vacation last year shortly after website launch. The picture captures my love of adventure which transfers to the joy working with athletes literally all over the US and abroad on both performance nutrition and endurance coaching.
I have received awesome feedback on the website but am always looking for ways to improve so please feel free to email suggestions!!
On a totally different note, I dusted off a really great recipe I had for hearth healthy oat bran pancakes ( FYI its American Heart Month). There are many ways you can make them but this morning I made them with the recipe below and added 1/4 c ground flaxseed. To make it even tastier I opted to make a fresh warm blueberry sauce and topped it off with a little Cool Whip Lite topping. Boy, they were good.
Before anyone comments about the Cool Whip, yes, I KNOW its got hydrogenated oil and high fructose corn syrup. As the old saying goes, " the dose makes the poison". A tablespoon or two of Cool Whip every so often never clogged arteries whereas a daily diet of high saturated fats food and trans fatty acids does.
Jen's Optimal Performance Pancakes
1 cup Raw Oat Bran
1 cup Egg Whites or Egg Substitute (Egg Beaters)
1 cup Unsweetened Applesauce
2 scp Unflavored Protein Powder (Soy or Whey)
1 tsp vanilla (optional)
1 tsp cinnamon (optional)
Mix ingredients together in a bowl. Batter will be thick so you may need to add a small amount of milk or soymilk to “loosen” it up. Consistency should be slightly thicker than traditional pancake batter. Use a ½ cup measuring cup to scoop the batter and cook in a skillet using a fat free cooking spray such as Pam. Cook all of the pancakes at one time and refrigerated. Pancakes store well in zip lock bags and reheat very well in the microwave.
The recipe above makes 6 “good size” pancakes.
Each pancake provides:
80 calories
10 grams carbohydrate (no added sugar)
1 gram Fiber
10 grams protein
0 fat or cholesterol (if soy powder is used).
Suggested Toppings:
1 Tbsp Fruit preserve = 50 calories
1 Tbsp Smucker’s Light Sugar Free Jam= 10 calories
½ c warm applesauce= 60 calories
1 Tbsp Honey = 60 calories
½ c sliced strawberries with 1 Tbsp Cool Whip= 60 calories
Optional ingredients:
• Splenda/Truvia/Stevia sweetener
~ 3 packets for the recipe if you want them a little sweeter.
• Fresh or frozen blueberries (antioxidant boost)
• Chopped dried fruit such as raisins, dates or prunes (adds fiber)
• Chopped nuts such as pecans or walnuts (a source of “good “ fats)
• Substitute a “flavored” applesauce. Mott’s Healthy Harvest applesauce is good.
• Substitute puree banana for applesauce (great for added potassium)
• Wheat germ or flaxseed (adds Vitamin E or omega fatty acids)
As always, Train Smart & Eat Well!!!
~Jennifer
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