You don’t have to give up delicious food to be healthy.
Muscle needs protein to grow, carbohydrates to replace glycogen stores, and healthy fat to use as an energy source and allow for the proper uptake of many fat-soluble nutrients, like those found in your veggies and greens.
The trick is to create meals that includes the nutrients you need in tasty and creative combinations, with a low glycemic index so you won’t spike your blood sugar.
Excess sugar that your body can’t use for energy or store in your muscles or liver gets sent to fat storage. And that can happen really quickly when you’re eating pre-made or processed foods that don’t contain as much fiber (which slows down how fast sugar gets into your bloodstream) and often contain added sugar (making it easy to consume more than you need).
I maximize my intake of whole food sources of protein, carbs and fats and greens by combining foods like gluten-free grains and organic legumes, low glycemic index fruits, organic protein powder, eggs and organic or grass-fed poultry, fish and meat, lots of greens, spices, fresh herbs and seeds, avocados, nuts and natural, unrefined oils like avocado and olive oil.
Today’s recipe is perhaps an unlikely combination of ingredients that tastes amazing and provides the carbohydrates, healthy fat, and protein to set you up for a great day.
The topping was an experiment that I hadn’t planned on – I just got caught up in the moment and threw some things together, and was delighted what came out. The frozen berries combined with just the right amount of protein powder and almond milk created a sorbet-like result (see here for Nice Cream recipes if you like this theme).
I think this recipe is open to other ideas too, I’d try it with different spices (you could make a chocolate raspberry protein sorbet instead of vanilla) – get creative!
Gluten-Free Buckwheat Crepes
Yield: 3 medium sized crepes
You will need: measuring cups and spoons, mixing bowl, whisk or fork, skillet, spatula, coconut oil
1/2 cup almond milk
2 T egg whites
1 tsp chia seeds
1/4 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp vanilla
2 oz, or approximately 5 1/2 Tablespoons buckwheat flour (this is a gluten free flour)
1. Combine egg, egg whites, almond milk, cinnamon, nutmeg, vanilla and chia seeds in a small bowl and allow the chia seeds to soak for 10 minutes.
2. If you have a kitchen scale, weigh out 2 oz buckwheat flour. If not, use approximately 5 1/2 Tablespoons.
3. Mix the flour into the egg/chia mixture and beat until well combined.
4. Heat a skillet to medium and add enough coconut oil to coat the pan.
5. Pour about 1/2 cup of batter into the skillet and tilt it so the batter spreads evenly as wide as possible – it will start to cook as soon as it hits the skillet, so be quick.
6. When the edges begin to lift and small bubbles begin to form in the surface of the crepe, slide a thin spatula underneath and flip it briefly.
7. Transfer to a plate and cook remaining batter.
Raspberry-Protein “Sorbet” Filling
Yield: enough for 3 crepes
You will need: measuring cup, blender
1 serving (30 grams) I ❤️ Vanilla Protein Powder
2/3 cup frozen raspberries
2/3 cup almond milk
Blend. Your mixture will be thick. Evenly distribute it on each crepe. Optionally, top with pieces of banana.