Protein Waffles

This started out as a pancake recipe, with a ton more stuff in it. I could never get the pancake cooked to the right colour so I pulled the waffle iron out of storage. This makes one, pretty nice, waffle - although I'm not sure how it compares with 'real' waffles. I know that first attempts couldn't be eaten without a huge glass of water handy. This final version can be eaten without water and/or coffee handy. The picture is shown with homemade mulberry/cherry syrup which was actually a failed attempt at jelly (long story).

6g ground oats (I whiz oat flakes in the blender, keep a container of it)
6g white flour
2g protein powder (vanilla used)
1/4 tsp baking powder
1/4 tsp cinnamon
1/4 tsp oil
42g egg whites

Mix the dry ingredients together well. Add in the oil and egg whites and blend. This ends up with a very thin batter, but it rises well in the waffle iron and spreads fairly well. Cook in preheated waffle iron to desired colour. For me, that's about 5 mins, but it could maybe be a little browner if you want it more crispy.

Makes 1 waffle: 82 cals (31 cals protein, 35 cals carbs, 14 cals fat)

Note: the protein powder I use is pretty much all protein - 95% protein, 3% carbs, 2% fat, so switching it with something else will obviously change the macros. I realized that I never have added any sweetener, although the protein powder has a little. With using the syrup I don't think it needs any, but you might want to add a little something.

Protein Pancakes

Okay, I'm posting this one with a kind of warning label. They make look like pancakes but they aren't even close to pancakes. They're a little dry and without the thinned down jam would likely be hard to eat. However, they are a great filling, high-protein breakfast choice. Especially when you don't want another shake! I gave the calorie count for the protein powder used as different ones will make a difference in the protein content. It's a brand called ISO XP, which has a very high protein content.

30g oatmeal (whizzed in blender to a flour-like consistency)
20g protein powder (76 cals, 95%P,2%F,3%C)
1/2 tsp baking powder (~2g)
63g egg whites (~1/4 cup or two egg whites)
28g frozen blueberries

Mix dry ingredients together. Mix in egg whites, then blueberries. If you use frozen blueberries you likely won't need to add water. If you use fresh fruit (or no fruit) you may need to thin it slightly.

Heat a non-stick pan over medium-high heat. Cook as you would pancakes, turning when bubbles are breaking and top is starting to dry. Serve with topping of choice. I take 1Tb of whatever homemade jam is around and thin it down with water, warming in microwave.

Serves 1: 238cals (30g protein, 2g fat, 25g carbs, 4g fiber)
(Yes, 49% protein)

Note: adding that you should check out the waffle recipe - maybe not as much protein, but tastier!

Blueberry Bran Muffins

These turned out quite nice, although they do seem to stick a lot to the paper. I'd probably make them directly into the non-stick pans next time. I also ended up making them smaller than I had planned (getting 25 instead of the 18 I had planned). I'll give the per muffin calories (and full) at the end so you can adjust to how many you make. They ended up 29% protein, 28% fat, 34% carbs (leaving 9% fiber).

1 cup 2% cottage cheese
1 cup nonfat milk (made mine from powder)
1-1/2 cups red bran (75 grams)

Blend the cottage cheese and milk in blender until smooth. Stir into bowl with red bran and let sit for 30 mins.

2 eggs
1/2 Tb oil
2 Tb applesauce, unsweetened
1 tsp grated orange peel

Mix above ingredients into the bran. Then combine the following dry ingredients:

7/8 cup whole wheat flour (100 g)
75g soy flour
50g wheat gluten
50g brown sugar splenda
1-1/2 tsp baking powder
1-1/2 tsp baking soda
1 tsp salt

Combine wet and dry ingredients, mixing lightly (do not smooth out batter). When combined mix in:

1-1/2 cup blueberries (frozen used)
3/4 cup sunflower seeds

Put into muffin tins and bake at 350F until tops spring back lightly when touched, or tester comes out clean. This took approximately 25 mins for the size I made.

Note: If you make larger muffins I might even turn the heat up slightly. I looked at a couple of other muffin recipes as the one I adapted this from said 350F for 15 mins. They weren't even close to ready and needed another 10 mins at 350F convection. Other recipes I have use 400F as the baking temp, however, with removing the fat you may not want to cook them that hot.

Calories each (25 made): 99 (7g protein, 3g fat, 11g carbs, 3g fiber)

Calories total: 2472 (180g protein, 80g fat, 265g carbs, 68g fiber)

Fruit & Nut Bars

I adapted this from a recipe on 3FC. These are almost too sweet for my tastes. I was concerned about baking with soy flour and ground flax seed, so I thought I should sweeten it a bit. However, with the tart dried cherries it was a nice balance. I think the next time I make it I would double the cherries and drop the apricots. Oh, and I used Dulce de Leche (sweet caramel milk) that we've had in the fridge since we came home from Argentina many years ago. You could substitute honey, sugar, etc. - or try it without if you're using sweeter dried fruit. The 42g I used was 131cals (7% protein, 16% fat, 77% carbs). It did add a nice caramel undertone that went well with the apple and cinnamon though.

1 cup rolled oats (112g)
1/2 cup dried, non-fat milk (46g)
1/2 cup soy flour, stirred (56g)
1 oz ground flax seed (28g)
2 tsp baking powder (14g) <--- the tsp was heaping, the g weight is accurate
1 tsp cinnamon (5g) <--- same
1 oz dried cherries (28g)
1 oz dried apricots, chopped (28g)
1 oz chopped pecans (28g)
1 oz raw sunflower seeds (28g)

1 cup unsweetened applesauce (250g)
1-1/2 oz dulce de leche, warmed slightly (42g)

Mix all dry ingredients in a bowl. Combine dulce de leche and applesauce and mix in well. Spread into parchment paper lined 8x8 inch pan. Bake in preheated 350F oven for 25 mins until browned on edges and well set. (I think it could have gone a few more minutes, but I have a cold 350F oven.)

Remove from pan and cut into pieces. Store in fridge or freezer. I cut this into 8 pieces (2" x 4") which seems a decent size serving.

Calories per serving: 203 (10g protein, 7g fat, 27g carbs, 5g fiber)

Oat Scones

How I got roped into the idea, but it seems we're looking for filling breakfast items in the baked goods area. Since I'll be in school in the fall it's probably not a bad idea, so this is my first attempt. It's a recipe my mother makes with white flour and lots of butter. I know it seems silly to take out the fat and then put a slice of cheese on it... but, you know I was likely going to eat something with it anyway. For various reasons, most of the measurements are by weight. I really can't convert them (but everyone should have a good kitchen scale, right).

3 oz quick cooking rolled oats
3 oz whole wheat flour
1 oz vital wheat gluten
1/4 oz sugar
7 grams baking powder
dash of salt (less than 1 gram)

8 grams butter, salted
1/4 cup applesauce, unsweetened
1/6 cup skim milk (made mine from powder)
16 grams egg whites

Mix together the dry ingredients in a mixing bowl. Melt butter in a dish or cup and mix in the rest of the wet ingredients. Pour wet ingredients into dry and mix until just blended. Do not over mix.

Place mix on counter or board and roll/press into a 6x9" square. This sounds easier than you would think. Cut into 3"x3" pieces and then cut each square in half diagonally. This will give you 12 pieces.

Bake on ungreased cookie sheet or parchment paper in preheated 410F (convection) or 425F for 12 to 14 minutes. Remove and cool on rack. When fresh these are slightly chewy. They'll keep for a couple of days fresh, but freeze well. My mother reheats them in a toaster oven on low heat while she's making coffee. They are crisper that way. If just left to thaw they will be back to the slightly chewy stage.

Calories (ea): 78 cals (5g protein, 1g fat, 12g carbs, 2g fiber)

Serving suggestions: jam (my mother), thin slice of cheese (myself)