Blueberry Vanilla Breakfast Cake

Imagine eating a big hunk of cake for breakfast! This is it! This cake is dense, moist and filling (and healthy!). I pretty much took the ingredients for 4 healthy breakfast servings and made cake. Yummy! It isn't super sweet, so if you  like things sweeter, add some additional sweetener of your choice. I like it because it is quick to make and very portable for breakfast on-the-go.

Blueberry Vanilla Breakfast Cake

Preheat oven to 350 degrees F

In a large bowl, mix together:

2 cups quick cooking oats
1 tsp baking soda
2 packets Splenda (or equivalent preferred sweetener)
Cinnamon, one tsp (if desired)

In a small bowl beat together:

4 eggs
1 tsp vanilla

In a shaker mix up :

2 cups water
4 scoops vanilla whey protein

Add egg mixture and protein shake to oats and mix well.

Stir in:

1 1/2 cups blueberries (I used frozen)

Spray an 8X8 baking dish with cooking spray. Pour in mixture and stir around alittle to evenly distribute the berries. bake 35-45 minutes (when center is firm/knife comes out clean it is done). Cut into 4 squares and enjoy :)

One serving is equivalent to having 1/2 cup oatmeal, one scoop whey protein, one whole egg and about 1/3c blueberries. Each serving is approximately 45 grams carbohydrates, 3-5 grams fat, and 30 grams protein.

Breakfast quick "breads" or bars or...

Chocolate Peanut Butter Banana "Cake"
makes 4 small or 2 large servings:
1 c oats
1/2c egg whites
2 cups water
2 tbsp peanut butter
1 tsp baking soda
1 scoop chocolate pb protein powder (Xtreme Formulations)
1 sliced banana
2 tbsp unsweetened coconut shreds

Beat together everything but banana and coconut. When it is well mixed, add the banana and coconut and stir.
Pour into a 8x8 pan (pre-spray with cooking spray)
Bake at 350 for 30-40 minutes.

Change the flavor by the flavor of protein powder, adding vanilla extract or other extracts and different fruit/nuts, etc. I didn't add any splenda and this was sweet enough, but someone with more of a sweet tooth might like some sweetener added.

 Banana "Bread" and Caramel Apple Upside Down "Cake"

Banana "Bread"
 makes 4 small or 2 large servings:
1 c oats
1/2c egg whites
2 cups water
1 tsp baking soda
1 scoop cinnamon roll flavor protein powder (Xtreme Formulations)
1 tsp cinnamon
1 tsp vanilla
2 packets splenda
2 tbsp walnuts, chopped
1 sliced banana

Beat together everything but banana and walnuts. When it is well mixed, add the banana and walnuts and stir.
Pour into a 8x8 pan (pre-spray with cooking spray)
Bake at 350 for 30-40 minutes.

Caramel Apple Upside Down "Cake"
makes 4 small or 2 large servings:
1 c oats
1/2c egg whites
2 cups water
2 tbsp pecans, chopped
1 tsp baking soda
2 scoops butterscotch protein powder (Xtreme Formulations)
1 sliced apple


Beat together everything but apple and pecans. Place apple slices in a layer on the bottom of the greased 8X8 pan, sprinkle pecans evenly over apples.Pour oat mixture over the apples, evenly distributed. 
Bake at 350 for 30-40 minutes.

 

All of these have gotten rave reviews at home and at work :)

 

Here's the protein I have been using, it really bakes up well:

 

Almond Muffins - wheat free, gluten free and delicious!

This is from a recipe on T-nation, you can really customize it with any flavoring or add-ins you like. I used almond extract, I have seen it made with canned pumpkin (cook a little longer), nuts would be good, zest of lemon and poppy seeds would be awesome...anything you can think of. You can make big muffins, mini-muffins (my first batch here was minis), muffin tops...I have no idea how it would be in a small loaf pan, but I bet it would work.

Almond flour is expensive, but worth it if you aretrying to go wheat-free/gluten-free.

Basic Muffin Recipe

Made 21 mini-miffins, not sure how many large it will make.

2c almond flour
2 tsp baking powder
1/4 tsp salt
1/3-1/2c Splenda
1/2c butter or coconut oil, softened
4 eggs
1/3c water

Preheat oven to 350 degrees fahrenheit.

Spray or grease a muffin tin, or line with paper cups.

Mix all the dry ingredients. Mix all the wet ingredients. mix together well, either by wooden spoon or with a hand mixer.

Spoon into  muffin tins, leaving a little room for expansion.

Bake 10-15 minutes, until set in middle (check wwith toothpick). Less time for mini-muffins, more time for larger and for muffins with moist add-ins, like pumpkin.

Enjoy!

Bonus Topping/glaze/dip

You can make this any flavor, depending on the protein you use and if you add zest or extracts, and you can make it thick like frosting, dip consistency or pourable, like a glaze depending on how much milk/milk substitute you use.

1 Scoop Whey or mixed protein powder
1 tbsp coconut flour
splash of 1/2 & 1/2 or almond milk (I used whole milk)

Mix well, adding more liquid if needed for desired consistency. Enjoy guilt-free on top of muffins (or by the spoonful :) ).

Wafflepocalypse

Here are 2 different protein waffle recipes, both wheat-free! We liked the chocolate oat ones a little more, but only because the cocnut waffles dried out a little (I kept them warm in the oven while I cooked the remainder and that may have been a mistake). waffles are a great, make-ahead breakfast choice, you can reheat them in the taoster or microwave, or even eat them cold like bread.

The first Protein waffle recipe is from :

http://www.sixpacksmackdown.com/2012/12/19/easy-protein-waffles-recipe/

he has a video on how to make them. I didn't get that fancy, I just mixed everything together and poured it onto the hot waffle iron. I doubled the recipe. Choose any flavor protein powder.

Chocolate Protein Waffles

1/2c oats
2 whole eggs or 4 egg whites
2 scoops chocolate whey protein
6 Tbsp milk (any type, almond, coconut, whole milk)
Splenda , to taste (1 or 2 tbsp)
2 tsp vanilla
1/2 tsp salt
1/2 tsp baking soda

Whisk everything together or place everything in the blender and blend until smooth.

Makes 4 waffles.

The entire recipe has approximately 30g carbohydrates, 60g protein (depends on type of protein) and 6-10g fat depending on the type of milk you use and whether you use whole eggs or egg whites. Tailor it to fit your dietary needs.

The Second Recipe comes from a blog I just happened to stumble across when craving waffles and searching for a recipe, I am going to spend more time browsing her blog, as it looks like a lot of wheat-free solutions to every day recipes and her waffles were good.

The blog is:

http://wellnessmama.com/1696/coconut-flour-protein-waffles/

and here is the version we made:

Coconut Protein Waffles

Makes  6 waffles
Ingredients:

8 eggs

½ cup melted coconut oil

½ cup coconut flour (plus a little more, in case batter seems thin)

1 T cinnamon

1 tsp vanilla

½ tsp salt

Instructions

1. Crack the eggs into a medium sized bowl and beat with whisk
2. Add the melted oil, cinnamon, vanilla and salt and mix well
3. Add the coconut flour and mix well
4. Batter should be thick. If it is too thin, add a little more coconut flour.
5. Spoon into heated and greased waffle iron and cook until light brown and firm to touch (about 3 minutes )
6. Serve with sugar free syrup, real maple syrup or any topping you like :)

I didn't do any nutrient calculations, just kick back and enjoy these on a weekend and don't worry.

"Paleo" Pizza Crust (Gluten-free, Wheat-free)

We made this and agreed it is very good, we need to refine our cooking technique, as we burnt  the edges once we topped it. I thinnk this crust would be good made sweet instead of savory for a tart and possibly good for a quiche crust, too. Lots of experiments in mind. In the meantime, enjoy. We topped ours with low-cal BBQ sauce, chicken breasts chunks (pre-cooked), red onion, and mozarella. Super yummy.

Ingredients:

2 large eggs, room temperature
2 Tbsp olive oil (I used a garlic olive oil)
1 1/2c almond flour
1/4c tapioca flour
1 tsp sea salt
1/2 tsp oregan (dried)
1/2 tsp dreid basil
1/4 tsp dried garlic powder
I Substituted an italian spice blend for the oregano/basil/garlic in an equal amount

Place the eggs and olive oil in a small bowl and whisk to combine.

Combine remaining ingredients in a large bowl. Stir with a fork to break up clumps and combine well. Add the egg mixture to the flour mixture and stir until well combined. Set aside and let rest 5-10 minutes, then split into two equal parts and form 2 round balls.

Preheat oven to 375 degrees, rack in middle position.

Roll each of the balls out between two sheets parchement paper, either round or rectangualr, to about 1/4 inch thickness.

Place cr usts on a baking sheet lined with parchement or a baking mat. Bake for 15 minutes, or until firm, Remove crusts from oven and turn oven to broil. top with deired toppiongs and broil 5-10 minutes (watch closely, we burnt our edges).

This recipe was originally on www.paleocupboard.com

Perfected Oatmeal Puffs

Somewhere between a pancake and a muffin,these are a great portable breakfast or pre-workout snack - complex carbs, fiber, a little protein. For a complete breakfast on the go, add a second protein source (eggs or a shake).

This was originally in Muscle & Fitness when female bodybuilder Laura Creavalle had a recipe every issue. I tweaked it a little.

Ingredients:

• Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 6 serving
• *Dole Pineapple Chunks in 100% Pineapple juice No Sugar Added, 1.5 cup, run in blender to puree.
• Egg, fresh, 2 large
• egg white, fresh, 10 large
• Milk, 1%, 3/4 cup
• Cinnamon, ground, 1/2 tbsp
• Raisins, 1 miniature box (.5 oz)
• *Splenda No Calorie Sweetener, 3 tbsp-4 tbsp

Mix all ingredients together in a large bowl and let stand for 10-15 minutes to soften and meld flavors.

Preheat a large non-stick pan over med-high heat . Her recipe said use cooking spray, I have always found cooking spray burns and gives a nasty flavor when pan cooking like this. I brush my pan with coconut oil (this will add a little calories, but it is good fat).

Pour batter in 1/4 cupful amounts into pan,like pancakes. Cook til golden brown one one side, flip and repeat. if they are still soggy in the middle, turn your heat down a little so they can cook longer but not get burnt.

makes 20 - 1/4c puffs.

Oatmeal Puffs

Somewhere between a pancake and a muffin,these are a great portable breakfast or pre-workout snack - complex carbs, fiber, a little protein. For a complete breakfast on the go, add a second protein source (eggs or a shake).

This was originally in Muscle & Fitness when female bodybuilder Laura Creavalle had a recipe every issue. I tweaked it a little.

Ingredients:

• 3 cups Old Fashioned Quaker Oatmeal- Plain
• 11/2 cup Dole Pineapple Chunks in 100% Pineapple juice No Sugar Added, , run in blender to puree.
• 2 Eggs
• 10 egg whites
• 3/4 cup Milk, 1%, 
•  1/2 tbsp  ground Cinnamon
• Raisins, 1 miniature box (.5 oz)
• *Splenda No Calorie Sweetener, 3 tbsp-4 tbsp

Mix all ingredients together in a large bowl and let stand for 10-15 minutes to soften and meld flavors.

Preheat a large non-stick pan over med-high heat . Her recipe said use cooking spray, I have always found cooking spray burns and gives a nasty flavor when pan cooking like this. I brush my pan with coconut oil (this will add a little calories, but it is good fat).

Pour batter in 1/4 cupful amounts into pan,like pancakes. Cook til golden brown one one side, flip and repeat. if they are still soggy in the middle, turn your heat down a little so they can cook longer but not get burnt.

makes 20 - 1/4c puffs.

Nutrition Facts
20 Servings
Amount Per Serving
Calories		76.2
Total Fat		1.5 g
	Saturated Fat	0.4 g
	Polyunsaturated Fat	0.4 g
	Monounsaturated Fat	0.5 g
Cholesterol		19.0 mg
Sodium		40.2 mg
Potassium		44.1 mg
Total Carbohydrate		12.1 g
	Dietary Fiber	1.5 g
	Sugars	3.7 g
Protein		4.5 g

Vitamin A	1.0 %
Vitamin B-12	1.5 %
Vitamin B-6	0.7 %
Vitamin C	3.9 %
Vitamin D	2.2 %
Vitamin E	0.0 %
Calcium	1.5 %
Copper	0.2 %
Folate	0.7 %
Iron	4.2 %
Magnesium	0.3 %
Manganese	1.5 %
Niacin	0.1 %
Pantothenic Acid	0.3 %
Phosphorus	1.9 %
Riboflavin	2.6 %
Selenium	0.4 %
Thiamin	3.2 %
Zinc	0.7 %

Or if you ate 4 as breakfast: 5 Servings Amount Per Serving Calories 304.7 Total Fat 6.0 g Saturated Fat 1.4 g Polyunsaturated Fat 1.6 g Monounsaturated Fat 2.1 g Cholesterol 75.8 mg Sodium 160.6 mg Potassium 176.3 mg Total Carbohydrate 48.4 g Dietary Fiber 5.9 g Sugars 15.0 g Protein 17.8 g Vitamin A 3.9 % Vitamin B-12 5.9 % Vitamin B-6 2.7 % Vitamin C 15.5 % Vitamin D 8.8 % Vitamin E 0.2 % Calcium 6.1 % Copper 0.7 % Folate 2.9 % Iron 16.6 % Magnesium 1.3 % Manganese 6.2 % Niacin 0.3 % Pantothenic Acid 1.3 % Phosphorus 7.8 % Riboflavin 10.6 % Selenium 1.8 % Thiamin 12.8 % Zinc 2.8 % *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

10 large