Low carb fluffy pancakes

So I was going to post this recipe yesterday only I got busy at work, and then went to hang out with my sister and watched Aladdin and made red thai curry. Oh that and my brain isn’t working because I’m outrageously sick. I’ve been sick since Saturday to be honest but I was “pushing through” because I’m less than 4 weeks away from the stage and really can’t afford to just rest. Only now my body is basically giving me no choice. Today will be spent drinking lots of tea and looking up ways to deal with chest congestion and head colds. If anyone knows of a secret cure for a bad cold please let me know so I can get better and get back in the gym!!!

Anyways… pancakes. I made these for a weekend breakfast because I wanted something filling, low carb and NOT eggs. I love eggs but even I get sick of them sometimes. But most protein/low carb pancakes are either not really that low carb, or turn out kind of gross because they are just straight protein powder and egg whites. Well I’m here to tell you there is a third option. Coconut flour is something I am rapidly learning to love and it is what makes these pancakes so good. When combined with Whey protein it really lends a nice “cakey” quality and its low carb and super high in fibre, so the carbs it does have are not really going to impact your blood sugar which is the real issue at the end of the day.

I will forewarn you that with the vanilla protein powder I was definitely able to taste the coconut flavour, so if you aren’t a fan of coconut I would try it with either additional vanilla, or chocolate whey or some other flavour to help mask the coconut. Thankfully, I looooove coconut so I thought this was great.

Low Carb Fluffy Pancakes (serves 2)

Super Fluffy Protein Pancakes

Super Fluffy Protein Pancakes


  • 2 eggs
  • 1/2 cup egg whites (or 4 egg whites)
  • 1/4 cup milk (I used 1% goats milk)
  • 4 tbsp coconut flour
  • 1 scoop vanilla whey protein powder
  • 1/4 tsp baking powder
  • 1/8 tsp salt
  • Pam/butter/fat for greasing the pan


  1. Put eggs and egg whites in a blender and blend until fluffy (about 20 seconds) – I think this is part of what made them so fluffy and awesome
  2. Add the remaining ingredients to the blender (other than the fat) and blend until well incorporated and smooth
  3. Heat a large pan to medium heat and grease with whatever fat you are using, then scoop 2-3 tbsp of batter at a time to make small pancakes – I have had much better luck with smaller pancakes when it comes to protein pancakes
  4. Cook until bubbles start to appear (about 2-3 minutes) then flip carefully and cook on the other side for 1-2 minutes. Repeat this until all the batter is gone – I got 12 small pancakes from this recipe
  5. Serve with your favourite toppings – I used a half scoop of chocolate whey powder mixed with a little water as a “syrup” because that is what fit my macros

Nutritional Info:   Cals – 240   Carbs – 11 g (5 g of fibre!)  Fat – 8 g  Protein – 31 g



Paleo Protein Coffee aka. Egg Latte

Oh my freaking god guys! This is literally the best thing I have done in months, possibly years!

Don’t freak out… but I put eggs in my coffee this morning.

The egg portion, pre blending.

The egg portion, pre blending.

So I am in the midst of carb cycling, and it makes me do funny things. On low carb days I usually crave things like fruit and popcorn, but especially things that are “creamy and sweet”… think lattes and ice cream. Yum!On high carb days I actually tend to really crave salt, which is fine… but I think I am actually craving salt and FAT, which is not so good. Like nachos usually sound like heaven… salty tortilla chips, MOUNDS of cheese and guacamole.

Obviously this is a problem, so when I saw the Mark Sisson had posted about putting egg yolks in his coffee instead of the standard bulletproof coffee of butter or coconut oil, it got me thinking that this might just be able to hit the spot for a faux latte and will be packed full on protein and good fats, and I can add whatever amount of carbs I need depending on the day 🙂

So this morning at 5:30am I ground some coffee and set the water to boil while I cracked 2 eggs plus 1/4 cup of egg whites into my magic bullet. At this point (the one pictured) I started to have doubts… does that not look gross? I am not drinking that!

I added 1 tbsp of maple syrup to help fuel my workout, but stevia would be fine too (today is “low” carb, not “no” carb… so I also had a half a banana to bring total pre-workout carbs to about 30 grams). So now I’m thinking this is basically drinkable coffee custard, which also doesn’t sound all that appealing :S

But I persevered!


Egg latte? That’s what I’m going with.

I blended the maple syrup and eggs until nice and frothy in my magic bullet (about 10 seconds). Then poured in about 1/2 cup of the hot coffee to temper the eggs (you don’t want them to cook and get a chunk of egg… ew) then added the rest of the coffee. I added a little cinnamon, and reblended everything so there was a nice thick head of foam… and took a tentative sip.

Um… woah… ok you NEED this in your life. 

It was delicious and all fears were completely unfounded. It sort of (by sort of I mean basically identical) tastes like starbucks egg nog latte with like 1/3 the calories and none of the crap!

Also, I’m not sure if I was just really excited or if there is in fact something magical about blending eggs and coffee, but I was instantly wired. I think I scared my boyfriend whom I may have jumped on while still asleep to explain that I am a genius 😉 That energy stayed with me and fueled me through my chest and triceps workout, and even had me raring for HIITs!

Pumped up!

Pumped up!

So the conclusion is that you need to try this, and you can definitely modify it to fit your macros. Here is the recipe and nutrition as I made it this morning:


  • 1.5 – 2 cups hot coffee
  • 2 eggs
  • 1/4 cup egg whites
  • 1 tbsp maple syrup
  • 1 tsp cinnamon


  1. Brew coffee
  2. Add eggs, egg whites and maple syrup (or sweetener) to a blender and blend until frothy
  3. Add 1/4 – 1/2 cup of coffee slowly to the egg mixture and stir to temper the eggs
  4. Add remaining coffee and blend again until desired frothiness (totally a word)

Nutritional Info: Cals – 230   Carbs – 15g   Fat – 10 g   Protein – 20g

If you use non-nutrative sweetener the carbs will be 0 grams 🙂

You’re welcome!

What I Ate Wednesday

So I know you are supposed to take pictures of the food you ate on Tuesday and post it on Wednesday, but I totally forgot and then saw a whack load of WIAW posts and was all… OOOOooooOOOOoooo I can still do this. So this is a WIAW of what I actually ate on Wednesday 🙂


!/2 Avo, 3 thin slices (about 150 grams) of Peameal bacon, 1 pan roasted tomato and fried in a smidge of butter

1/2 Avo, 3 thin slices (about 150 grams) of Peameal bacon, 1 pan roasted tomato and fried in a smidge of butter

Morning “Snack” which I definitely forgot to pack and thus was stuck drinking lots o’ water and my yummy coffee – don’t do this!

Coffee with 1 pkg splenda and about a tbsp of coconut cream (the stuff at the top of the can)

Coffee with 1 pkg splenda and about a tbsp of coconut cream (the stuff at the top of the can)


This was to show that there is in fact fish buried beneath those veggies. Red snappedr (wild caught) in fact

This was to show that there is in fact fish buried beneath those veggies. Red snapper (wild caught) in fact

Stirfried veggies: zucchini, onion, red pepper, baby bok choy and some garlic

Stirfried veggies: zucchini, onion, red pepper, baby bok choy and some garlic

Afternoon Snack

My favourite protein powder: BioX Power Whey in Rocky Road and 2 baby cukes

My favourite protein powder: BioX Power Whey in Rocky Road and 2 baby cukes

Pre workout stuff

I love this brand, they taste delicious. That's Revolution Nutrition's BCAAs and L-Carnitine

I love this brand, they taste delicious. That’s Revolution Nutrition’s BCAAs and L-Carnitine

Dinner – I took pictures of the cooking to show that I almost NEVER cook just one portion of things. I don’t do a massive food prep like lots of people do on Sundays, instead I just double, triple or quadruple whatever I am having for dinner.

Grainy mustard for the chicken. I got this at the St. Lawrence and LOVE it

Grainy mustard for the chicken. I got this at the St. Lawrence and LOVE it

The finished product, just 1/3rd of what I cooked

The finished product, just 1/3rd of what I cooked

Lots of baby bok choy, one of my favourite veggies

Lots of baby bok choy, one of my favourite veggies

3 very large chicken breasts (they were about 200 grams eeach!)

3 very large chicken breasts (they were about 200 grams each!)

Sauteeing some garlic, onions and mushrooms

Sauteeing some garlic, onions and mushrooms

So because I forgot my snack I actually under ate despite the gigantic chicken breast for dinner. I may make some protein sludge a la Muffin Topless before bed to make up some of the calories. If you are hungry on a diet, you’re doing it wrong!

So totals for the day:

Calories – 1160 (way under my allotted 1500 – 1700 – not good) Protein – 135 grams (spot on) Fat – 53 grams (good) Carbs – 33 grams (Holy crap! What?)

Oh and I also did a 20 minute run, which was supposed to be 30 minutes but I was super drained (possibly from the complete lack of carbs and the missed morning snack) and stepped off at 22 minutes. Followed by a KILLER leg workout where I set a new PR of 185 pound squat 6RM! You should have seen the smile on my face! However I tried to follow that up with deadlifts which seems mysteriously difficult after that… hmmmm.

Leftover herbs and a quick meal

Why do they always sell herbs in ridiculous quantities? Does anyone ever use that much dill or rosemary? What recipe calls for that? Grrrrr

Last week I bought a bunch of herbs including rosemary, chives, and parsley. The rosemary and chives were actually somewhat reasonable portions though they will most certainly go bad before I use them up, but it was the parsley that confounded me. It was a HUGE portion. Most recipes call for about 1-2 tbsp of chopped parsley. And I probably have a bunch the size of a head of lettuce. Ridiculous!

So I was trying to think of what to do with all this parsley when I realized that there was no way I was going to be able to use even a small portion of it in recipes… so I decided to make it a side dish in its own right!


Yesterday I pulled off the leaves of parsley, dumped about a cups worth on the side of my plate for breakfast and squirted some lemon juice over. Apparently vitamin C like that in lemon juice helps make plant-based iron more absorbable, so why not?

It was good, no wait, it was great!

I actually liked it so much that I did the same thing for this morning’s breakfast… see?

I ended up making forkfuls of parsley and duck egg with all the nice runny yolk. So good! So if you have random left over parsley, you now know you can just eat it on its own… you’re welcome!

I also made a cleaned up version of a twice baked potato.

Twice baked sweet potato (for 1 serving)


  • 1 small sweet potato
  • 2 slices of peameal or about 150 grams
  • ½ small onion, diced
  • ¼ cup chives, chopped coarse
  • ¼ cup melting cheese, grated (I used low fat mozzarella because it’s what I had in the fridge)
  • Cooking fat for the pan


  1. Cook your sweet potato either in the microwave or oven until doneTwice baked
  2. Set your oven to broil
  3. Fry the peameal bacon and sauté the onions until soft
  4. Cut the now done sweet potato in half and scoop out the flesh
  5. Once the peameal is done, dice it into small pieces (like regular bacon would be in a twice baked potato
  6. Mash the flesh of the potato and combine it with the chives, onion and peameal then scoop it back into the skins of the sweet potato
  7. Top the restuffed potatoes with a little cheese each and set them under the broiler for a minute or two.
  8. Devour.

This all comes together in about 15 minutes (if you use a microwave) so it’s a great meal for a weeknight or in my case, post-workout when I am famished and desperately need food NOW.


What I Ate Wednesday – jumping on the bandwagon

Well, I’ve been seeing What I Ate Wednesday floating around the blogosphere for AGES now and thought… why not?

Please excuse the fact that most of the photos are terrible!

The cottage cheese/yogurt bowl pre-mixing

Breakfast – mixture of organic pressed cottage cheese, organic yogurt with a little stevia, vanilla and blueberries galore! I have gone to using the pressed cottage cheese and mixing it with yogurt instead of the liquidy one because it has a bunch of ingredients that I think are unnecessary (like carageenan) whereas both the yogurt and the pressed cottage cheese have 2 ingredients… milk and bacteria! Also, I always buy plain and add my own sweeteners and flavours. I prefer the control this gives me and the choice of ingredients.

Post- mixing – looks much less appetizing, but still yummy

Morning Snack – just a coffee (Grande skinny latte) from starbucks. Has anyone else noticed that there new menus say the grande has 120 calories when it used to have 130? where did the other 10 calories go?


Lunch – yummy leftovers of the “Pasta” Carbonara from yesterday


Afternoon Snack – 3 carrots (I ate 2 before I remembered to take a picture!) and a protein shake


There were 3 carrots – I got carried away!

Dinner – More leftovers! I was the leftover queen yesterday apparently. This was from Saturday’s dinner party. Roast beef, roasted parsnips, carrots and onions, and I steams some brussel sprouts for the side.


Evening snack – I was craving something sweet so I had 2 squares of lindt 90% dark chocolate with some tea. 🙂


All this worked out to ABOUT 1600 calories with a whopping 165 grams of protein, 125 carbs  and 52 grams of fat (good ones mostly) which is exactly where I want to be for weight loss.