Nutrition Strategy - Fuel That Fits (part 3) - Massaged kale salad with miso-tahini, Chocolate Chip Protein Pancakes

5. Massaged kale salad with miso-tahini

Ingredients

·         3 cups organic green kale, washed

·         3 cups organic purple or red kale, washed

·         ½ sweet onion, chopped or sliced

·         1/3 cup carrot, grated

·         1 yellow bell pepper, seeded and chopped

·         3 Persian (small) cucumbers, sliced

Miso-tahini dressing

·         2 Tbsp sweet white or yellow miso

·         1 ½ Tbsp tahini (sesame seed paste)

·         1 ½ Tbsp pure maple syrup

·         2 Tbsp seasoned rice vinegar

·         1 Tbsp grapeseed oil or extra virgin olive oil

·         ¼ tsp ground coriander cayenne pepper to taste cracked black pepper to taste

Recipe

·         Whisk all dressing ingredients in a bowl until smooth. Set aside.

·         Slide a knife along either side of the kale stem to remove it. Chop the leaves into bite-size pieces and place in a mixing bowl. Add all remaining vegetables and toss.

·         Pour dressing over the salad and massage it into the kale to help evenly distribute the dressing. Massage for about 2 minutes.

·         Serve right away or cover with plastic wrap and let sit in the fridge for up to a full day. The kale will continue to soften while it sits in the dressing.

Nutrients per serving: Calories: 143, Fat: 6 g Carbs: 13.5 g, Fiber: 3 g, Protein: 5 g

Massaged kale salad with miso-tahini

6. Chocolate Chip Protein Pancakes

Ingredients

·         1 whole egg

·         2 egg whites

·         ¼ cup unsweetened rice milk (or unsweetened vanilla almond milk)

·         ¾ cup old-fashioned rolled oats, dry

·         1 tsp baking powder

·         1/3 cup low-fat cottage cheese

·         1 tsp honey (preferably raw)

·         1 scoop vanilla protein powder (whey or plant)

·         1 Tbsp coconut oil

·         ¼ cup dark chocolate chips

Recipe

Place all ingredients except chocolate chips in a blender and blend until smooth.

Heat a nonstick pan or griddle over medium-high heat and add coconut oil. Once oil is melted, ladle 2 Tbsp of batter into the pan and top with a few chocolate chips. Cook 2-3 minutes, or until bubbling; flip and cook another 1-2 minutes. Repeat with remaining batter.

Nutrients per serving: (2 pancakes) Calories: 191, Fat: 7 g, Carbs: 20 g, Fiber: 1 g, Protein: 13 g

Chocolate Chip Protein Pancakes