Thursday, May 23, 2013 - Healthy Breakfasts and Protein Bars has some pretty nice recipes for healthy breakfasts. Some of their recipes use some ingredients that I am not sure exist in Des Moines; so I stuck with these recipes.

Egg White Puffs:

Pretty healthy and tasty if you like those ingredients. It took me about 16 of the 20 servings from the tall container of egg whites (32oz container) to fill up. I like to throw a couple on a tortilla after my workout so I can get eggs in the morning without having to cook each morning.

Here is a link to the original recipe:

Nutrition Facts
Recipe yields 1 serving
Amount per serving
Calories 372
Total Fat 6 g
Total Carb 45 g
Protein 33 g

Cottage Cheese Pancakes:

Makes about 3 and a half medium pancakes
I am not huge on pancakes but wanted to try this out since I had the ingredients. They mostly looks like thinner pancakes but they taste ok. You don't get the fluffiness of pancakes but they aren't a terrible substitute. The inside tasted like creamy mashed bananas while the outside has a similar texture of pancake "crust" but with some egg white in it. Just be careful with the syrup or you can negate the benefits of eating this.

 Here is a link to the original recipe:

Nutritional Info Per Serving (makes two servings)
Calories: 282.5
Carbs: 39g
Fat: 7.5g
Protein: 20.5g

 Homemade Protein Bars:
 I started making these because protein bars are expensive and supposedly Soy Protein isn't great for you--the jury seems to still be out on that though. This recipe is ridiculously easy and doesn't taste bad. It essentially turns out to be a protein version of a No Bake cookie. Now these don't usually harden up as much as I would like but for a quick morning snack before my workout, it gets the job done.

Combine in large mixing bowl:
3 Cups Oatmeal
1/2 Cup Natural Peanut butter
1 cup Skim Milk
4 Scoops Protein Powder
dash of cinnamon

Mix until a sticky batter is formed (may take a few minutes). se a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even),top with 4-8 packets splenda, put in the fridge overnight and cut into 8 equal bars that yield:

Nutritional Info Per Serving (makes 8 servings)
11g fat (good monounsaturated fats)
26g carbs
21g protein
285 calories

Link to thread where I pulled this from (has quite a few other recipes on it).