Recipes

Holiday Ham and Bean Soup

Tonight I made my first ever soup with no recipe, and I must say I am pretty proud of the way it turned out.

I got the inspiration from the leftover honey ham in my fridge from this past weekend’s brunch and from my Dad who made a killer ham and bean soup. If there is ham in your future this holiday season, make sure you grab the leftovers for this one!
2T. olive oil
1 yellow onion, chopped
3 cloves of garlic, minced
6 cups of chicken broth
3 cups of water
2T. fresh rosemary and parsley
8oz. shiitake mushrooms
2, 15oz. cans of white beans (used navy and cannellini), rinsed and drained*
1 bunch of kale, stems discarded, leaves roughly torn
3-4 cups of diced ham

Heat olive oil on medium high heat. Add onions and saute for 3-4 minutes until soft. Add garlic and saute for 1 minute more. Add chicken broth, water, herbs, mushrooms and beans and bring to a rolling boil. Reduce heat to low and add kale and ham. Simmer for 10 minutes. Enjoy!

*If you want to thicken up the soup, take one of the cans of beans and pulverize them in a food processor or blender and add to the soup.

Posted in Food, Recipes

Chocolate Protein Pancakes

mary davis fitness, protein pancakes, protein snacks, annapolis
One of my all-time favorite recipes!
These are such a versatile treat, since they are perfect as a breakfast, dessert or cold for an on-the go snack.The type of protein powder that you use makes a big difference when you are making any baked good or protein treat. If you don’t like the way your protein powder tastes with just water, then you won’t like it when it’s added to these types of recipes.
I always recommend Vega products because they are non-GMO and they taste great with just water. They are also plant-based. I hope you enjoy these as much as my family does!

Chocolate Protein Pancakes, makes 8

macros (per pancake with blueberries): 153 calories, 4.3g fat, 23.3g carbs, 7.3g protein, 8.9g sugar, 3.6g fiber

Ingredients:

3 bananas, mashed
1T. coconut oil, melted
1T. lemon juice
2 eggs
1 cup oat flour – (oats ground in a food processor)

1 scoop of chocolate protein powder (I used Vega Sport Chocolate)
1T. honey
1 teaspoon of pure vanilla extract
½ teaspoon baking soda
1T.  ground cinnamon
1 teaspoon ground nutmeg
Dash of salt
1/2c of unsweetened vanilla almond milk
Optional add-in: blueberries (1 cup or more)
Instructions:
  1. In a small mixing bowl, stir together the mashed bananas, coconut oil and lemon juice.
  2. Beat in the eggs.
  3. In a medium bowl, whisk together the oat flour, protein powder, baking soda, salt and spices.
  4. Form a well in the center of the dry ingredients and pour in the wet ingredients. With a big spoon, stir just until the dry ingredients are thoroughly moistened. Do not overmix.
  5. Let the batter sit for 10-15 minutes. Add almond milk and blueberries (if using).
  6. Heat a heavy cast iron skillet/non-stick pan over medium-low heat, or heat an electric griddle to 350 degrees Fahrenheit. Lightly oil the surface with coconut oil and/or cooking spray.
  7. Once the surface of the pan is hot enough that a drop of water sizzles on it, pour ¼ cup of batter onto the pan. Let the pancake cook for about 3 minutes, until bubbles begin to form around the edges of the cake.
  8. Once the underside of the pancake is lightly golden, flip it with a spatula and cook for another 90 seconds or so, until golden brown on both sides. You may need to adjust the heat up or down at this point.
  9. Serve the pancakes immediately or allow to cool and refrigerate or freeze.

mary davis fitness, protein pancakes, protein treats, protein desserts, protein snacks

Posted in Food, Recipes