mPowering Protein Pancakes


2 servings


  • 1/2 cup plain or steel cut oatmeal (can sub Bob’s Gluten free oats)

  • 2 eggs

  • 1/4 cup 1% cottage cheese (can sub mashed banana if dairy free)

  • 1 tsp flax meal

  • dash of cinnamon

  • dash of sea salt

  • Organic coconut oil say or Coconut oil


  • Blend all ingredients until almost smooth (can just whisk by hand if you prefer“heartier” texture) and cook in pan with coconut oil spray/or tsp of oil.

  • Top with drizzle of maple syrup

Salmon and Avocado Omelet

Prep Time

5 minutes

Cooking Time

10 minutes


1 serving


  • 2 eggs

  • 1 tbsp olive oil

  • 1/2 small onion, thinly sliced

  • 2 slices smoked salmon

  • 1/4 avocado, diced

  • Salt and pepper to taste


  • Beat eggs in a small bowl.

  • Heat olive oil in a frying pan.

  • Add onion and sauté for 5 minutes.

  • Add eggs, turn heat to low, and cook for 3-5 minutes until eggs are mostly cooked.

  • Distribute salmon and avocado evenly across the eggs.

  • Use a spatula to fold the omelet in half and cook 30 seconds on each side.

Protein Breakfast Cookie; adapted from Chia Leah


Prep Time

5 min


  • 2 ripe or overripe bananas

  • 1 cup gluten free oats (I like Bob’s quick-cooking GF oats for this recipe)

  • 1 T chia seed &/or 1 TBL flax meal

  • 3 T organic Non-GMO almond and/or peanut butter or sunbutter

  • 1/4 cup dark chocolate chips or Enjoy Life mini dark chocolate chips for dairy-free –choose 70% or higher


  • Preheat oven to 350.

  • Mash bananas.

  • Add other ingredients.

  • Let batter sit 5 minutes.

  • Spoon a dollop onto parchment paper lined baking sheet and press down with fingers or fork.

  • Bake 15 minutes.

  • Let cool completely.

**These are good fresh BUT even more tasty after sitting a few hours, as they have time to soften and naturally sweeten up. They can also be made without baking… just roll into balls and stick in freezer. 


Gluten free, dairy free, kid friendly. Freezer friendly. 

Grab and go on the way to school, for after school snack or as a no-sugar added energizing treat… 

full of fiber, protein and potassium.

Makes 12 cookies or dough balls


Adapted from Chia Leah "Breakfast Cookie"

Avocado CCC (Choc Cherry Chia) Pudding

ccc avocado pudding.JPG


  • 1 ripe avocado pitted

  • 1/2 cup frozen cherries

  • 2 TBL chia seed*

  • 2 Tablespoons cocoa powder*

  • 1/4 cup almond milk , or water*

  • 1 teaspoon vanilla extract*

  • pinch of sea salt*

  • 2-3 Medjool dates , pitted OR 1-2 TBL pure maple syrup


  • Place all the ingredients for the pudding in a vitamin or blender and blend until the mixture is thick and creamy.

  • Divide between serving cups.

  • Cover and place in fridge for at least 2 hours, if not overnight.

  • In the morning, it’s magically turned to pudding. Top with all natural whip cream, Tru Whip or coconut whipped cream, bright berries & dash cinnamon

To Make Whipped Cream: 

  • 1 can light coconut milk, chilled in fridge overnight

  • 1 TBL raw honey

  • Take coconut milk can out of fridge and scoop out the hardened cream layer from the top, leaving the liquid behind. Place cream in small bowl with honey and whip until light and fluffy.


Chia seed: Full of fiber to keep you full longer, aids in digestion. Natural source of energy. High in Omega 3’s (heart healthy, anti-inflammatory & mood food)

Avocado: Contains both soluble & insoluble fiber which aid in digestion and improve blood sugar and cholesterol levels. CherriesRich in quercetin, an antioxidant that helps combat inflammation & acts as an antihistamine, Contains melatonin which helps with insomnia. 

Dates: A “gentle” sweetener. Less likely to cause indigestion & bloating, compared with processed sweeteners. Fiber, Iron, Magnesium & B vitamins. 3 X potassium than bananas.Loaded with polyphenols, plant-based compounds that work as antioxidants. 

Cocao Powder & Dark Chocolate (70% or higher)Polyphenols, flavanoids, and antioxidants to fight disease and inflammation. Low in sugar and low glycemic.

"Clean" Banana Cinnamon Pancakes (GF & DF)


1 serving (4-5 mini pancakes)


  • 1 banana

  • 1 whole organic egg

  • 1 TBL coconut flour

  • 1 tsp ground cinnamon

  • 1 tsp ground flaxseed

  • 1/2 TBL natural almond butter


  • In a small cuisinart or blender, blend all ingredients except almond butter.

  • Heat a small pan over medium, with 1 tsp coconut oil or spray, for greasing

  • Pour into the pan to fill with small layer… I prefer to make mini pancakes and they are easier to flip

  • Cook 2-3 minutes per side

  • Warm almond butter or stir until smooth and drizzle on top

  • Garnish with sliced banana and cinnamon if want!

  • Can add blueberries or dark chocolate chips to mix (see photo) to add another flavor and antioxidants!

Nutritional Info:

Serving size: 1

Calories: approx 250

Added Sugar: 2

Protein: 19

Fiber: 6