Banana Walnut Pancakes

1 Serving: Makes 3 Pancakes:

4 Egg Whites
1/2 ripe banana- SMASHED
1/4 C Oats
hand full of walnuts
sugar free syrup

mix all ingredients in a bowl- except for walnuts- with a fork. Pour some of the batter into a hot skillet sprayed with a little cooking spray. Place a few walnuts into the pancake while cooking. Flip pancake and cook on the other side. Repeat 2 more times to make a total of 3 pancakes.

Top with sugar free syrup.

You can also make these on a skillet.

Chicken, Broccoli & Cauliflower Casserole

This casserole is absolutely scrumptious! It's also easy to make.

What you will need:

Chicken Breasts cut into bite sized pieces
Head of Broccoli (thoroughly washed)
Head of Cauliflower (thoroughly washed)
Chicken Broth
Unsweetened Coconut Milk
1 White Onion, cut into strips
Minced Garlic
Mushrooms (optional)
Sea Salt
Pepper
Olive Oil


What to do:

Cut up broccoli and cauliflower into bite sized pieces. Try to keep the pieces about the same size. Place broccoli and cauliflower in a casserole dish and place in a preheated 425 degree oven for 15 minutes.

Meanwhile, heat olive oil in a skillet,  add chicken, salt and pepper to taste and cook until brown-ed.

Add chicken to your casserole dish with the broccoli and cauliflour.

Using the same skillet add a little more olive oil. Saute garlic and onions. Add garlic and onion mixture to your casserole dish. (I had to use red onions here because I was out of white onions- but white onions are better in this dish)

Now add to your skillet unsweetened coconut milk, stirring vigourously, then add your chicken broth. Salt and Pepper to taste. Use as much milk and broth as you would like- depending on how much gravy you prefer. Keep stirring and incorporate any chicken residue into the gravy. I probably use 1/2 cup of each.

Pour the gravy mixture over your casserole ingredients and mix ingredients together.

Top dish with mushrooms and place in your 425 oven for another 15 minutes.

You can steam some brown rice as a side dish or add it to the casserole mixture once removed from the oven. Serve hot and enjoy!

Breakfast Bowl; aka, TM's throw up in a pan ;)

a friend of mine inspired this breakfast recipe. It's so delicious despite how it looks ;) It has become one of my Saturday morning rituals after my run.

Serves: 1
what you will need:
4 egg whites
1 cup raw spinach- washed and dried
1/4 cup organic all natural salsa (homemade is preferred)
1/4 cup black beans, rinsed and drained (if you're using from a can, make sure ingredients listed on the label only contains black beans and does not include artificial ingredients or fat)

what to do:
spray cooking pan lightly with olive oil and heat pan.
once pan is hot, add spinach and saute'
add your egg whites and toss ingredients often until eggs are almost set
then add salsa and black beans- tossing until eggs are fully cooked.
place on a plate and enjoy with a cup of hot green tea :)