daviess’s BodyBlog

INGREDIENTS:
• Olive oil spray
• 3/4 cup quick cook oatmeal
• 3/4 cup egg whites
• 1 tbsp fat-free cottage cheese
• 1 tsp cinnamon (optional)
• 1 tbsp sugar-free syrup-or splenda
• 1/4 cup blueberries

INSTRUCTIONS:
Mist pan with Olive oil spray. Combine all ingredients and pour into small frying pan in pancake form.

When sides start to brown, flip. Pancakes will need approximately 3 minutes on each side.

Serve with sugar-free syrup and blueberries.

optional - add tbsp natty peanut butter into the mix
NUTRIENTS PER SERVING (including cinnamon):
Calories: 355, Total Fat: 4 g, Sat. Fat: 1 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 1.5 g, Carbs: 53 g, Fiber: 8 g, Sugar: 7 g, Protein: 30 g, Sodium: 386 mg, Cholesterol: 1 mg

Recipe by Oxygen reader Barb Zannetti

Ok, Im really excited about these waffles I made today. They are soo good for you and taste great. You can call them Omega-Protein, flour free, waffles

You will need a food processor as well, or some other type of machine that can grind.

Ingredients:

• 1c Porridge Oats (or other Oats of choice)
• 1/4c Skim Milk POWDER
• 1/2c Plain, nofat yogurt (optional)
• 1/2c Canola oil
• 3tbsp flax seed, ground or whole
• 2scoops plain/natural protein powder (or experiment with your fave flavour)
• 2-3tbsp Splenda (optional)
• 3/4-1C Water

Directions: 1.Put Oats and flax in food processor, grind to fine   2.Add Dry Milk to F.P, mix   3.Add Canola Oil and optional yogurt, Mix   4.Add protein powder,Mix   5.Add water until desired consistancy (a little thicker than pancake mix)   6. Spray iron with some fat free Pam, scoop in batter and cook 3-6 min (dont peek till 3 min!)   7. Now pick your topping, i use RSF margarine (v.low calorie, non-H, low fat) and sugar free syrup right now..but during maintance it would be fruit, low fat whip and maple syrup

*extra notes*

• This batter can be made the night before and sit in your fridge even for a few days as there is no eggs in it that will spoil. you may have to add a cpl tbsp of water in the morning as in thickens more overnight

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• depending on what you decided to add to the mix, your thickness will range..so make sure you play with the water amount to get it right. it should “slowly” run off a spoon. not plop, and not really runny

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• like any waffle recipe, you can use your imagination over time and experiment with the ingredients..using different oats/cereals…flax oil….flavoured yogurt…different protein powders..and even adding whole grains.. depends on your diet goals.

• If you like pre-making your meals, cook a big batch then freeze them in ziplocks. Plop them in your convection oven or thick-sliced toaster when you are ready to eat them..

enjoy and let me know if anyone tries it