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Zain’s Strawberry Avocado & Hemp Vegan Pancakes

Ready to take your healthy pancakes to another level?

These pancakes are my new obsession. I have been smitten with them since I woke up one sleepy morning and couldn’t resist the ripe, pregnant avocado staring back at me begging to be mashed all over my pancakes.

This recipe is perfect for a spring/summer healthy breakfast or post-workout meal.

Ingredients:

56g (1/2 Cup) Oats

1 Scoop SUNWARRIOR Vanilla OR Vegan Protein Powder Of Your Choice (*Non-Vegan’s may sub for 5 Egg Whites)

1 Tsp Baking Powder

7-10 Drops Vanilla Creme Stevia

3/4 Cup Unsweetened Almond Milk

1/4 Banana

2 Tbsp Egg Replacer OR 1 Flax Egg – (1/2 Tbsp Ground Flax + 1.5 Tbsp Water, set aside for 3-5 minutes)

Toppings:

1oz Avocado

1 Tsp Hemp Seeds

1/2 Cup Strawberries

1 Tbsp Maple Syrup

Directions:

1. Combine ground flax in water an set aside

2. Mix dry ingredients together until combined

3. Add all wet ingredients including ‘flax egg’ OR *egg whites to the dry ingredients (add a little water if the batter is too thick to obtain the consistency you desire)

4. Heat non-stick skillet and pour 1/2 pancake batter onto the grill.  Heat on low heat for two to three minutes or until edges are slightly browned then flip.  Repeat with the remaining half of the batter. **You may also use a dehydrator for this recipe to keep the nutrients in the raw protein bioavailable and raw.

5. Once pancakes are cooked and plated, top with avocado chunks, sliced strawberries, hemp seeds and maple syrup

Zain’s - Fruit Loops Inspired - Overnight Oats

Ok I’ll admit it, as a kid, I had a minor obsession with Fruit Loops, yep, Fruit Loops.  Saturday morning was all about brand new episodes of Jem and the Holograms and Fruit Loops with 2% milk in my favourite plastic Wonder Woman bowl.

What didn’t kill me made me stronger I suppose.  Once, recently, I was at a friend’s place and low and behold, on top of the fridge, there he was…Tucan Sam himself, smiling his creepy smile at me.  I just HAD to try one…and then spit one out.

Gross! Luckily, my palate has since developed and I wanted to bring you guys MY version of HEALTHY Fruit Loops minus the 30+ grams of sugar, food colouring and digestive tract clogging starches.

Overnight oats are the holy grail when it comes to clean eating breakfast options on the go! 

I made this recipe in honour of one of a new friend who has recently fallen in love with my signature SWISS SUMMER OATS RECIPES and enjoys fruit of all kinds!

*Veganize this recipe like I do with Dairy-Free Yogurt and Stevia! 

Ingredients:

1/2 Cup Slow Cook Oats

1/3 Cup Unsweetened Milk of Your Choice (I use homemade unsweetened almond milk, you may choose to use skim, brown rice, soy)

1/4 Heaping Cup Fat Free Greek Yogurt OR Coconut Yogurt

11/2 Tsp Chia Seeds OR Hemp Seeds

fruit of your choice I like: 

1/4 Cup Strawberries (sliced), 1/8 Cup Blueberries, 1/8 Cup Raspberries

1/4 Apricot Sliced, 1/4 Banana Sliced, 1/2 Kiwi Sliced

1/2 Tbsp Unsweetened Fruit Jam of Your Choice (I use Raspberry)

1/2 Tbsp Coconut Butter (Optional but amazing)

1/2 Scoop SUNWARRIOR VANILLA OR protein of your choice (Optional)

5-7 Drops Liquid Stevia (I use Sweet Leaf Vanilla Creme Flavour) OR Sweetener of Your Choice (Honey, Agave, Stevia Powder etc.)

Directions:

1. Using a half pint glass jar or mason jar, combine oats, milk of your choice, yogurt of your choice, seeds of your choice, protein powder if you wish and sweetener of your choice, cover and shake vigorously

2. Add coconut butter, fruit jam and stir until mixed well

3. Refrigerate overnight and serve the next morning chilled, topped with fruit of your choice.

Zain’s PB & J French Toast

THE ULTIMATE CLEAN COMFORT FOOD for those of you feeling a little mid-week, full moon pressure.

This was my breakfast AND is definitely going to be my post-workout snack for today.  Rich with bioavailable nutrients, protein, wholegrain carbs, healthy fats and the best combination ever…chunky peanut butter & natural jam.

And just because this is SO fabulous, you may give yourself permission, to take a day off from your green smoothie (shhhh, our little secret!)

*Makes 1 Serving

*Note: You may adjust the nut butter and jam to your desired serving ratios.

Ingredients:

2 Slices Sprouted Grain Bread (Manna Bread or Ezekiel Bread are best)

5 Egg Whites + 1 Whole Egg *Vegans Sub 10Tbsp Egg Replacer + 1 Flax Egg

2 Tbsp Unsweetened Almond Milk

1/2 Tbsp Gluten-Free Baking Powder

1/4 Tsp Natural Vanilla

1/16 Tsp Powdered Stevia OR 1/4 Ripe Banana

1/2-1 Tbsp Crunchy Peanut Butter

1/2-1 Tbsp Natural (Unsweetened) Strawberry OR Raspberry Jam

1/4 Cup Fresh Strawberries to Top (optional)

1/2 Tbsp Natural Maple Syrup

Directions: 

1. In Magic Bullet, blend egg & egg whites *or vegan ingredients with almond milk, baking powder, vanilla and sweeter or banana until frothy and pour into a wide bowl.

2. Heat a non-stick skillet (greased or ungreased).

3. Meanwhile, dip/soak the sprouted bread into the egg mixture until both sides are fully coated. Do not leave the bread in the mixture or it will get soggy.

4. Place the soaked bread(s) on your skillet and cook until golden on both sides.

5. Spread the peanut butter & jelly onto one slice and top with the other.  Drizzle with maple syrup and serve hot.

Zain’s Yoga Bowl Breakfast

For those of you who have a morning yoga practice and are unsure of whether to eat before or not, I have the perfect solution.  

Yoga is traditionally practiced on an empty stomach and some may prefer to practice this way.  I used to do this for years and would often spend the last 40 minutes of practice dreaming about food and unable to really be ‘in’ my body.

This light, nutrient dense breakfast is awesome to have at least 1.5-1h before you begin your practice. It will keep you nourished and energized without making you feel like you’re going to hurl in headstand.

Ingredients:

1/4 Cup Zain’s Best Ever Granola

1/2 Cup Zain’s Coconut Yogurt OR Fat-Free Plain Greek Yogurt

1/2 Banana

1/4 Cup Blueberries

1/2 Tsp Chia Seeds

1 Tbsp Hazelnut Butter OR Almond Butter

1/2 Scoop SUNWARRIOR Vanilla Protein Powder OR Vegan Protein of your choice (optional)

Sweetener of Your Choice (optional, I don’t sweeten mine)

Directions:

1. Assemble everything into a bowl and serve.

(image: flickr)

Are you someone who struggles with breakfast?

Short of time in the morning?

This recipe for my Overnight Oats has saved my a$$ more times than I can count.  All you do is put the ingredients in a mason jar the night before and in the morning…voila! A wholefood, bioavailable, protein-rich, vegan (if you want it to be), breakfast topped anyway you like.  I know..it’s breakfast heaven. 

Click here for my 10 amazing signature flavours 

Basic Ingredients:

1/2 Cup Slow Cook Oats

1/3 Cup Unsweetened Milk of Your Choice (I use homemade unsweetened almond milk, you may choose to use skim, brown rice, soy)

1/4 Heaping Cup Fat Free Greek Yogurt OR Coconut/Almond Yogurt 

11/2 Tsp Flax Seeds OR Chia Seeds

Sweetener of Your Choice

Directions:

1. Place all ingredients in a 250ml mason jar, stir really well to make sure everything is mixed and all of the oats are coated.

2. Leave in the fridge overnight or up to 3 days. Remove and top with whatever you like.  Click here for my best combinations.

Zain’s Favourite Vegan Smoothie Recipes 

With the weather getting warmer, I start to crave more of my meals and snacks in smoothie form.  Smoothies are an awesome way to get your nutrients and vitamins in and if done right, it can sometimes be hard to believe that they are actually good for you.

Here are some of my favourite vegan smoothies that I have crafted over the years.  I use SUNWARRIOR protein powder but you can also sub in for hemp, pea, brown rice or another vegan protein of your choice.

Zain’s OMFG Breakfast Smoothie

Ingredients:

1 Scoop SUNWARRIOR Vanilla (Warrior Blend)

1 Tbsp Crunchy Peanut Butter

3/4 Frozen Banana

4 Medjool Dates

1/2 Tsp Natural Vanilla Extract

1 Tsp Maca Root Powder (this superfood does not work for everyone, listen to your intuition)

1/2 Cup Oats (optional)

Pinch Sea Salt

1 Cup Unsweetened Almond Milk

1 Tbsp Cacao Powder (optional)

1/8 Cup Water

Handful of Ice

Directions:

1. Blend & Serve

Zain’s Fairy Godmother Smoothie

Ingredients:

1 Scoop SUNWARRIOR Vanilla (Warrior Blend)

2 Cups Kale

1 Cup Frozen Berries

1 Cup Hemp Milk

1/2 Tbsp Cashew Butter

1/2 Tbsp Hemp Seeds

10 Drops Vanilla Creme Stevia OR 1 Tbsp Raw Natural Maple Syrup

1 Scoop SUNWARRIOR Supergreens OR Greens Powder of Your Choice

1/4 Cup Water

Directions:

1. Blend & Serve

Zain’s Chakra Spinning Smoothie

Ingredients:

1 Scoop SUNWARRIOR Vanilla

1 Cup Frozen Blueberries

1/8 Cup Dried Mulberries

1 Tbsp Coconut Butter

3/4 Cup Unsweetened Almond Milk 

1/4 Cup Light Coconut Milk

1/2 Cup Coconut Water

Sweetener of Your Choice (optional, I use powdered stevia)

1/8 Cup Water

Handful of Ice

Directions:

1. Blend & Serve

Zain’s Love Power Smoothie

Ingredients:

1 Scoop SUNWARRIOR Chocolate 

11/2 Tbsp Raw Cacao

1 Cup Frozen Raspberries

1/2 Tbsp Raw Cacao Butter OR Coconut Butter 

1 Cup Unsweetened Chocolate Almond Milk

1/2 Tbsp Unsweetened Natural Raspberry Jam

1 Tsp Maca Root (This is a superfood does not work for everyone, use your intuition before introducing it)

Sweetener of Your Choice (I don’t sweeten this one)

1/8 Cup Water

Handful of Ice

Directions:

1. Blend & Serve

Zain’s Carrot Cake Pancakes 

Nothing screams EASTER quite like Carrot Cake - ok well, maybe those disgusting overly sweet yuck filled chocolate eggs (what is in those things anyway) and hollow milk chocolate Easter Bunnys WTF, what a rip off!

When that special time rolls around, THIS is the only breakfast cooking in my kitchen.  Whether you love Carrot Cake or not so much, these pancakes are a fit girl’s wet dream.

The ones in the pic above are my vegan pancakes but I have provided both *vegan and non-vegan recipes below.

*Note: I use a non-stick pan and therefore do not need to grease my pan but if you do, use a bit of grapseed oil or coconut oil :)

Ingredients:

7 Egg Whites OR 2 Flax Eggs - (1 Tbsp Ground Flax + 2 Tbsp Water, set aside for 3-5 minutes) *vegan option

56g Oats

1/2 Scoop Vanilla Whey OR 1 Scoop SUNWARRIOR Vanilla *vegan option

11/2 Tsp Baking Powder

7-10 Drops Vanilla Creme Stevia

1 Tsp Natural Vanilla

3/4 Cup Unsweetened Almond Milk 

1/2 Tbsp Coconut Butter OR 1/8 Cup Unsweetened Applesauce

1 Cup Shredded Organic Carrots

2 Tbsp Organic Flame Raisins

1/2 Tsp Fresh Ginger (minced)

1/2 Tsp Cinnamon

Maple Syrup to Top

Carrot Cake Frosting:

1/4 Cup Greek Yogurt + 1 Tbsp Fat Free Cream Cheese OR 1/4 Cup Light Coconut Cream (Leave can of coconut milk in the fridge over night, scoop out the cream) *vegan option

1 tsp Coconut Butter (optional but delicious)

5-7 Drops Liquid Stevia OR 1 Tsp Maple Syrup

1 Tbsp Organic Walnuts

Directions:

For non-vegan pancakes:

Blend all ingredients together in your Magic Bullet or blender and pour 1/2 of the mixture onto the pan, flipping and cooking until golden on both sides (approx 3-4 mins)

For vegan pancakes:

*Note: I cook these at a very, very low temperature so as not to burn the nutrients in my raw protein powder

1. Prepare ‘flax egg’ by combining ground flax in water an set aside

2. Mix dry ingredients together until combined

3. Add all wet ingredients - including ‘flax egg’ - to the dry ingredients (add a little water if the batter is too thick to obtain the consistency you desire)

4. Heat non-stick skillet and pour 1/2 pancake batter onto the grill.  Heat for two to three minutes or until edges are slightly browned then flip.  Repeat with the remaining half of the batter

For frosting

Mix all ingredients together and top over pancakes once cooked.  

Zain’s *To Die For* Chocolate Chip Cookie Dough Pancakes

Obsessed with Zain’s *To Die For* Chocolate Chip Cookie Dough Dip?  I know I have been.  It’s been cookie dough everything in this house since and of course it would not be long before I decided to marry my cookie dough obsession with my pancake obsession.  It just had to be done.

The result? Let’s put it this way:

If the Last Supper was a Breakfast, this would be on the table. Period.

*Note, this recipe, like all of my pancakes, can be made VEGAN

(Makes 1 Large or 2 Small Servings)

Ingredients:

3/4 Uncontaminated Gluten-Free Oats

1 Scoop Vanilla Whey Protein Powder OR *Vanilla Vegan Protein Powder Of Your Choice

8 Egg Whites OR *Vegan Option: 3 Flax Eggs and 1/2 Cup Unsweetened Almond Milk– (11/2 Tbsp Ground Flax + 1.5 Tbsp Water, set aside for 3-5 minutes)

1 Tsp Gluten-Free Baking Powder 

7-10 Drops Vanilla Creme Stevia

1 Tsp Natural Vanilla

1/2 Cup Medjool Dates (soaked for 5-10 mins until soft)

11/2 Tbsp Natural Crunchy Peanut Butter

1 Tbsp Unsweetened Almond Milk

1/8 Cup + 1 Tbsp Unsweetened Raw Cacao Chocolate Chips 

1/16 Tsp  Himalayan Crystal Salt

Grapeseed Oil High Heat Spray or Coconut Butter to grease skillet

Directions:

1. In a blender or Magic Bullet, blend all ingredients except chocolate chips.

2. Heat skillet on low-med heat and spray or coconut butter and pour 1/2 of the batter onto the pan.

3. Once bubbles begin to form, sprinkle in 1/2 of the chocolate chips and flip the pancake.  Cook until golden on both sides.

4. Top with your choice of optional toppings.

*Optional Toppings: Organic Maple Syrup, (non-Vegan) Organic Raw Honey, (non-vegan) Greek Yogurt Coconut Butter, Nut Butter, Bananas or Zain’s Cookie Dough Dip (if you’re feeling really decadent! this would definitely be what I call a ‘PeaceMeal’ treat), (non-vegan) Zain’s Protein Ice Cream, Zain’s Banana Soft Serve.

In An Oatmeal Rut? Try These 8 Awesome Alternatives

For months and years you may have been starting out your day with the fiber rich, belly slimming oat.  What you may be overlooking are the nutrients, tastes and textures that you are missing out on by consuming the same old oatmeal for breakfast daily.

Why not mix it up? Give your body (and digestive tract) some new breakfast lovin’ by mixing it up with any of these delicious slimming, fiber-rich, ancient whole grains.

1. Amaranth

Technically a seed, amaranth (as well as quinoa and buckwheat) gets lumped into the grain category because of its texture and nutrient profile. Amaranth is stock full of iron, potassium, and calcium, and packs even more protein than quinoa, so it’ll help keep your stomach from growling during your morning meeting.

Break your breakfast rut: With a mild and nutty or earthy flavor, amaranth flour goes well in crepes, muffins, and pancakes, or boil the grain on the stove and top with banana or peach slices and cinnamon.

2. Teff

About one in five young women is anemic because of a lack of iron, which can sock you with fatigue and set you up for mind-crushing headaches and dizzy spells. Red meat isn’t the only way to boost your intake: A serving of teff provides 20 percent of your daily iron, plus 10 percent of your bone-supporting calcium.

Break your breakfast rut: White teff has a chestnut-like taste, while darker teff is earthier with a hint of hazelnut. You can use uncooked teff in place of small grains, nuts, or seeds when baking, or enjoy it cooked with agave syrup and chopped dates and walnuts.

3. Buckwheat

Don’t let the name fool you: Buckwheat is a gluten-free fruit seed that gives your heart some love, Begun says, due to a potent combo of flavonoids and lignans (plant compounds with powerful antioxidant powers) as well as magnesium. This mineral keeps your heart beating steady and appears to help lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol.

Break your breakfast rut: Roasted buckwheat has a rich, earthy taste, and the unroasted variety has a softer flavor. Look for buckwheat groats and top with chopped pecans and maple syrup.

4. Wheat Berries

High-fiber wheat berries should keep you full until lunch and send some TLC straight to your gut: A recent study in the Journal of Nutrition found that fiber may help boost beneficial bacteria in your digestive tract. Wheat berries also supply a dose of B-complex vitamins to keep you energized through the morning and antioxidant-packed vitamin E to arm your cells against damaging free radicals.

Break your breakfast rut: Serve the starchy, chewy kernels at room temp with yogurt, flaxseeds, and honey.

5. Spelt

Spelt is a good source of manganese, another bone-protecting mineral, as well as immune-boosting zinc to help ward off colds. If you’ve already got a case of the sniffles, reach for a spelt muffin and a handful of zinc-packed cashews. A review in the Canadian Medical Association Journal found that dietary zinc shortened colds by about a day and a half on average.

Break your breakfast rut: Spelt’s nutty flavor means the flour works well in muffin recipes, while cooked spelt berries just need a sprinkle of cinnamon.

6. Quinoa

“Most grains are considered inadequate protein sources because they don’t have enough of the amino acids lysine and isoleucine, but quinoa has a lot of both,” says Sharon Richter, R.D., a nutritionist in New York City. Eat up on days when you’re planning a serious sculpt sesh at the gym since lysine assists in the formation of muscle protein and isoleucine helps heal and repair muscle tissue.

Break your breakfast rut: Nutty quinoa comes in a variety of colors, including light beige, red, and black, with the darker varieties tasting a bit earthier. The fluffy and creamy yet crunchy crunch texture pairs well with dried cranberries and sliced almonds.

7. Millet

This gluten-free grain offers a mix of important minerals, including phosphorus and magnesium, to keep bones strong and muscles and nerves performing at their best. A 2012 study from Case Western Reserve University School of Medicine in Ohio found that magnesium also works as a powerful anti-inflammatory in cells and has the potential to be helpful in conditions ranging from asthma to diabetes.

Break your breakfast rut: “Millet can be creamy like mashed potatoes or fluffy like rice, depending on how you cook it,” Richter says. Use 2 cups of liquid for every 1 cup millet for a light, dry texture, or add more water if you prefer a thick, mushy mash. Serve with a splash of milk and dried fruit and honey.

8. Brown Rice

Although ancient grains have become the nutrition darlings, classic brown rice still deserves a place in your pantry. “Brown rice is a good source of fiber and contains a variety of phytonutrients to help prevent heart disease,” Begun says. Temple University School of Medicine researchers credit compounds in a layer of the whole grain that’s stripped away to make white rice for protecting against high blood pressure and atherosclerosis.

Break your breakfast rut: The mild flavor makes it a great breakfast sub in, especially if you’re in a rush and there’s an extra carton in your fridge from Thai takeout. Microwave and top with bananas and shredded coconut or raisins and cinnamon.

(source: article & images: shape magazine by Amanda Tust)

As soon as the sun comes out, I am all about mixing it up with breakfast.  No longer does my body crave the warmth or groundedness from a big ol’ bowl of oats but rather I want breakfast to be a light and crunchy granola full of colour, textures and lots of fresh, vitamin rich FRUIT!

You may remember Zain’s Best Ever Granola Recipes (5 flavours) that were really loved on my blog.  

Below is my recipe for Zain’s Coconut Butter Granola that I have been loving lately topped up with whatever I am feeling that day along with some unsweetened almond milk and a scoop of vanilla protein powder.

As a general balance, I tend to enjoy no more than 2 servings of fruit per day.  During the stages when I was working on weight loss, I would generally stick to one serving early in the day.  Nowadays, I don’t really pay attention to the time that I am consuming fruits as I have noticed that the more intuitive I have become with my eating, the more my body will tell me.  Sometimes, my body screams RASPBERRIES at 11:30pm!!  Chances are I will oblige because I believe that my body knows better than my head about what it needs.

Ingredients:

3/4 Cup Slow Cooked Oats

1 Tbsp Raw Unpasteurized Honey OR Maple Syrup for Vegan Version

25-40 Drops Vanilla Creme Stevia

1/8 Tsp Vanilla

1 Tbsp Flax Seeds

11/2 Tbsp Coconut Butter 

Directions:

1. Preheat oven to 325 degrees

2. In a small pot, heat honey and coconut butter 

3. Spray cookie sheet (can also use parchment paper) set aside

4. Place oats and flax seeds in a large mixing bowl and pour in warmed coconut butter mixture and mix well until oats are well coated

5. Spread evenly over the cookie sheet

6. Bake for 4-5 minutes, stir and bake again for another 3-4 minutes until golden. Allow to cool and top with whatever your heart desires!!

(image: pinterest)