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PROTEIN PANCREPES

Welcome to
My Cooking Blog!

Hi, I'm Melissa!

I enjoy making quick,  creative + delicious eats, with health-conscious  habits in mind..

Here are a few recipes that I recommend, that have also received positive feedback. Enjoy!

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Ingredients (serves 1):

  • 2 ripe bananas

  • 1/4 cup cashew milk

  • 1/4 cup organic creamy peanut butter

  • 1/4 tsp vanilla extract

  • 1/2 tsp baking soda

  • 1/2 tsp baking powder

  • 2 Neat eggs

  • 1/ scoop vanilla plant protein

Cooking tips:

Add all ingredients except peanut butter to blender and mix.

Empty contents of blender to a bowl, add peanut butter and hand mix.

Melt 1 tbsp of plant butter in microwave and add to mixture.

Cook pancrepes mixture as you would ordinarily cook pancakes -

grease pan with plant butter, cook approximately 1 minute on either side.

Serve with organize strawberry sauce - 1/4 cup strawberries, boiled with 1/4 cup water and raw honey to taste. Serve over pancrepes!

PETITE CRAB CAKES

Ingredients (serves 4):

  • 8 oz jumbo lump crab meat (2 cans)

  • 4 oz chunk light tuna (1 can)

  • 1 small yellow onion

  • 1 egg

  • 1 tbsp plain whole wheat bread crumbs

  • 1/8 tsp Adobo seasoning

  • cayenne pepper to taste

  • dried parsley to garnish

Cooking tips:

Drain cans of crab meat and tuna into a mixing bowl.

Dice onion and add to bowl, with beaten egg. Mix.

Add seasoning + bread crumbs. Mix.

Form patties in the palm of your hand and set aside. Mixture should yield 8 patties.

Heat 1 cup of EVOO on medium/low heat.

Cook patties for approximately 60 seconds on each side, or until golden brown.

Place cooked patties on layered paper towels to cool and drain excess oil.

LENTIL SOUP

Ingredients (serves 4):

  • 2 cups dry lentils 

  • 1 yellow onion

  • 2 tsp minced garlic

  • 1 cup baby carrots

  • 1/4 green pepper

  • 1-14.5 oz. can of petite organic tomatoes

  • 1 tsp Adobo seasoning

  • 1/4 tsp Sazon seaoning

  • 1/8 tsp cayenne pepper

  • 1/8 tsp dried cilantro

Cooking tips:

Dice onion, combine with garlic and EVOO and cook on medium heat - 2mins.

Dice carrots and pepper - add to pot and cook for 10mins covered.

Add seasoning, washed and drained lentils and water to pot.

Bring to a boil and then cover for 45mins, let cool and serve.

BREAKFAST AVOCADO CAKE

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Ingredients (serves 1):

  • 1 Plain, lightly salted rice cracker

  • 1/4 hass avocado, sliced

  • 3 cherry tomatoes, halved

  • 1 fried egg

  • Adobo + dried scallions to taste

LEAN TURKEY MEATLOAF

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Cooking tips:

Dice onion ,pepper and seasonings, combine with turkey meat. Knead in ketchup and BBQ sauce.

Hand-form into loaf and place on oiled baking pan. Spray with avocado oil.

Bake at 375 for 30mins. Enjoy!

Ingredients (serves 4):

  • 1 pack of turkey meat (20.8 oz)

  • 1/4 cup orange bell pepper, diced

  • 1/4 cup sweet onion, diced

  • Adobe seasoning to taste

  • cilantro seasoning to taste

  • 1 tbsp organic ketchup

  • 1/2 tbsp BBQ sauce

STEAK + EGGS BROWN RICE CAKE

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Ingredients (serves 1):

  • ribeye steak (leftovers)

  • 2 large eggs

  • thin brown rice cakes

  • seasoning of choice optional

VEGAN MAC N' CHEESE -
GLUTEN-FREE CHICKPEA PASTA

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Ingredients (serves 4):

  • 1 cup salted organic cashews

  • 1 cup unsweetened cashew milk

  • 1 package of plant based cheddar "cheese" (So Delicious brand recommended)

  • 8oz. box chickpea pasta shells (Banza brand recommended)

  • 1 tbsp Adobo seasoning

  • 2 tbsp plant based butter (Earth Balance Pressed Avocado Oil recommended)

Cooking tips:

Blend cashews and cashew milk in blender on medium speed. Cook and drain pasta.

Add cooked pasta to pot on stove and add mixture, butter, seasoning and cheese.

Mix until melted. Great to eat alone or with your favorite protein. Enjoy!

BAKED CHICKEN QUARTER +

KONJAC NOODLES WITH VEGETABLES

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Ingredients (serves 1):

  • Chicken leg + thigh

  • Plant based noodles (Miracle Noodles Fettuccine style pictured)

  • 2 oz. snap peas

  • 1 oz. grape tomatoes

  • baby spinach

  • 1 oz. tri-colored bell peppers

  • 1/8 cup butternut squash soup

  • 2 tbsp provolone cheese

  • 1 tbsp cashew milk

  • Adobo seasoning

Cooking tips:

Season chicken with Adobe and bake in oiled pan for 40mins at 375 degrees.

Add chicken in broiler for extra browning as desired.

On stove top, combine konjac noodles with butternut squash soup, Adobe to taste and vegetables. Cook for about 10mins covered then add cheese. Enjoy!

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