Go Go Squeeze generously sent me three varieties (Apple-apple, Apple-cinnamon, and Apple-strawberry) of applesauce pouches. As soon as I opened the box, my kids were immediately attracted to the packaging and just about got into a wrestling match for the first one. With super-mom skills, I held them at bay while fastidiously inspecting the label. I was impressed by the simple, pure ingredients and happy to see that there were no added sugars or preservatives. Satisfied, I doled out a pouch to each little monster, and chose Apple-cinnamon for myself. Enjoying the moment, I ate slowly while making mental notes of the pleasing, clean flavor and smooth texture. I was about to ask my 5 year old her opinion, when I realized that both she and her little sister had slammed theirs in less than one minute! No words necessary, they clearly loved it.

While I appreciated the fact that the packaging for the applesauce pouches afforded a convenient “no spoon, no mess” experience, I have to admit I felt a little guilty throwing away all that wrapping for a snack that took less than a minute to consume. My hope is that Go Go Squeeze will find a more environmentally friendly way to package their product, promoting both the health of our children and the health of our planet.

Overall, I enjoyed trying this product and commend Go Go Squeeze for being one of the few companies who are making quality pre-packaged snacks that specifically target and appeal to children. I am optimistic that they are front-runners in a timely revolution towards healthier kid food.

Where to buy Go Go Squeeze

It is our job as parents to teach our children healthy eating habits that empower them to thrive physically, emotionally, and socially. In order to deliver on this important promise, we must set aside time to shop for and prepare fresh, whole foods. Here are some healthy kid-friendly meals, snacks, and desserts that have won star approval from my toughest critics. Quantities are approximate and may be modified to accommodate your child’s preferences.

See notes below on salt, oils, and sweeteners and for additional helpful tips read  6 Ways to Get Your Kids to Eat Healthier.

Breakfast

• Warm oatmeal with a dash of salt, a drizzle of agave or pure maple syrup, and a small dollop of coconut oil. Use whole rolled or steel cut oats, not instant. You may also mix in a spoonful of nut butter for a little protein boost.
• Homemade Muesli: raw rolled oats, a handful of plain Joe’s O’s (or your low sugar cereal of choice), and slivered raw almonds topped with a drizzle of honey and unsweetened almond milk. I like Almond Breeze almond milk and prefer this to cow milk since it is easier to digest.
• Egg Taco. Cook 1-2 eggs omelet style in lightly buttered pan with a dash of salt and wrap in a warm corn tortilla. It is important to use eggs from chickens that graze on a natural diet. Avoid conventional eggs.
• Quinoa with dried berries: Cook quinoa (2 parts water, 1  part quinoa) for about 15 minutes. When it’s about 1/2 way cooked, add dried berries, a dash of cinnamon, and a pinch of salt. Right before serving mix in 1-2 Tbs flax meal (for added fiber) and top with sliced almonds, a drizzle of agave syrup, and a small dollop of coconut oil or butter.
• Sprouted grain French toast: Soak slices of sprouted whole grain bread in a mixture of eggs, vanilla, almond milk, and cinnamon. Brown both sides in a lightly buttered pan, and drizzle with pure maple syrup.

Lunch or Dinner

• Scrambled egg wrapped in a warmed brown rice tortilla (from Trader Joe’s) with a bowl of petite peas. I use frozen peas and run them under warm water to thaw.
• Turkey hummus sandwich with carrot sticks. Use sprouted grain bread and turkey that is free of nitrates/nitrites.
• Hard boiled egg(s), 1-2 Ryvita sesame rye crackers lightly smeared with chevre goat cheese, and fresh sugar snap peas.
• Browned tofu with quinoa and steamed green beans. Cook quinoa (2 parts water, 1  part quinoa) for about 15 minutes. I usually add a little bullion or broth for flavor. To prepare the tofu cut into bite size cubes. In a mixing bowl combine soy sauce, a drizzle of honey, and a dash of powdered ginger and stir in tofu, evenly coating all sides. Melt coconut oil in non-stick pan over med-high heat. Brown tofu on all sides. Once the green beans are finished steaming and on the plate, drizzle with flax oil and add a dash of salt.
• Chicken pieces atop brown rice with steamed broccoli. I often pick up a pre-cooked whole rotisserie chicken at Whole Foods. Cook the rice with half water and half chicken broth to make it extra tasty and add a little butter and salt to the broccoli.
• Grass-fed beef burger with mashed sweet potato and corn on the cob. Bake the sweet potatoes for about 50min, remove the skins, put in a bowl, add a pinch of salt and a dash of cinnamon, and blend with the hand mixer. Grill patties and garnish with a swirl of organic ketchup (make sure it doesn’t have HFCS). Steam or grill corn on the cob.
• Teriyaki salmon with polenta and vegetable of choice. Marinate salmon in teriyaki sauce and bake or grill. Polenta cooks in only about 5 min and is easy to prepare with 3 parts water to 1 part corn meal (add a little bullion or broth for flavor).
• Bean and brown rice tacos with a vegetable of choice. Warm beans and rice on the stove (I avoid using the microwave) and wrap in warm corn tortillas. This is a super quick meal if you have leftover rice and use canned beans.

Snacks

• Sliced apple with peanut butter. Your peanut butter should contain only two ingredients: peanuts, salt.
• Sprouted grain toast with almond butter and banana/honey/or 100% fruit jam.
• Homemade popcorn drizzled with either flax oil and salt or liquid aminos and brewer’s yeast.
• Hummus with a few sliced carrots and rice crackers for dipping.
• Fruit smoothie. Use any combination of these ingredients or your own additions: unsweetened almond milk or coconut milk, fresh and/or frozen fruit (banana, blueberries, blackberries, mango, strawberries, etc), nuts (raw cashews or walnuts), avocado, a little pure maple syrup to taste (may not be necessary), water.
• Fresh seasonal fruit such as melon, pear, plum, peach, grape, strawberries, etc.
• Frozen fruit such as mango, blueberries, grapes, or bananas. Perfect for a hot day.
• Ryvita crackers either plain or with a smear of chevre goat cheese.
• Nuts. I recommend raw, sprouted, or roasted & lightly salted.

Drinks

Kids should primarily be drinking water. One glass of juice per day is fine, but avoid soda, diet soda, and other sugary or artificially sweetened drinks.

Dessert

• Fresh seasonal fruit such as melon, pear, plum, peach, grape, strawberries, etc.
• Frozen fruit such as mango, blueberries, grapes, or bananas.
• Chocolate covered frozen banana (I found these at Trader Joe’s).
• Homemade frozen juice popsicles. These are healthier and more economical than pre-packaged juice bars.
• Mango pudding: In blender, puree soft tofu, frozen mango, a dash of vanilla, and pure maple syrup to taste.
• Coconut milk ice cream (Coconut Bliss makes a great product).

Salt: I only cook with unrefined (French Celtic) gray sea salt because it contains trace minerals which support optimal health. When we avoid processed foods, which are loaded with copious amounts of pure sodium chloride, we can freely add a little salt to our food.

Oils: I cook solely with olive oil, butter, and coconut oil. I only use butter from grass-fed cows because it contains greater amounts of vitamin A, D, K, E, and omega-3s in addition to supporting more humane and environmentally responsible methods than conventional butter. Coconut oil has antibacterial and antimicrobial properties which boost the immune system. It is also very stable and can tolerate high heat without becoming damaged or oxidized. Flax oil is a good source of omega-3s and can be added to warm food but should not be used for cooking as the heat will damage and oxidize it.

Sweeteners: Use unrefined natural sweeteners such as pure maple syrup, agave nectar, and honey. Again, when we are not feeding our children sugar laden “kid food” we can feel free to add a bit of natural sweeteners to make whole, healthy foods more exciting for them.

As I read on, I came to the part about barefoot running and was extremely intrigued by the ample data supporting this mode of training to both prevent injury and run faster. When I was 28, I completed my second 50K and my first marathon. On my 30th birthday I was the 3rd woman finisher at a trail half marathon in the Marin Headlands, but only 2 months later I started experiencing pain in my left heel. The diagnosis was plantar fascitis along with a stress fracture. While the injury did wonders for my swimming, it took me out of running for over 8 months. Even after wearing the boot immobilizer and multiple sessions of physical therapy, my foot was not 100%. I was convinced that my days of distance running were over. However, McDougall, who had a history of chronic running related injuries including plantar fascitis, had somehow found a way to not only avert injury, but train for a 50 mile trail race.

In his research, McDougall found that most of the worlds greatest runners use barefoot running as part of their training. In fact, he brings to light studies which reveal a direct relationship between how much you spend on your running shoes and the likeliness that you’ll experience a running related injury. A study published in the American Journal of Sports Medicine (1989) reported that “Runners in shoes that cost more than $95 were more than twice as likely to to get hurt as runners in shoes that cost less than $40.” This barefoot thing was really making sense to me but running straight out skin to dirt did sound a little painful and dangerous. Just as I began questioning if I’m really tough enough to ditch my sneaks, McDougall totally sold me on the Vibram FiveFinger running shoes. Their complete lack of support and thin rubber sole frees your feet to work the way nature intended, allowing you to reap all the benefits of running barefoot while protecting your skin. I immediately went online and found three stores nearest me who carried them. I had it all planned out to buy a pair the very next day.

Well, it’s a good thing I called ahead because as it turns out, tens of thousands of others had come to the same conclusion: I MUST have these hideous looking freaky toe shoes. Vibram apparently didn’t anticipate the impact that this book would have on their business because according to a rep from one running store, the company “has a 10,000 back-order waiting to be filled” and it would be months until they had my size. What a buzz kill.

Although… as I stared longingly at the $100.00 FiveFinger, it dawned on me that they look an awful lot like my surf booties. Hmmm. Why not give it a try? With way too little research, I headed to the breathtaking trails of Castle Rock State Park with my trail shoes on and my surf booties in hand. My plan was to run mostly in my trail shoes with about 2-3 ten minute intervals in the booties on uphill or flat terrain. I’d read that your first barefoot run will make your calves quite sore, so you should ease into it gradually. About 6 minutes into round two with the booties, the muscles around my ankles started feeling fatigued and I felt a tiny twinge of pain in my heel. Oh no! Was this all a big mistake? What was I thinking going out in my surf booties on rugged trails? I switched back to my trail shoes and focused on maintaining good form with tall posture and a short stride. Thankfully everything felt fine, so I went for round 3 with the booties on the last 10 minutes of the run. Amazing.

As I drove home my feet felt as if they’d been awaken from a long hibernation. They felt alive. I have yet to discover the soreness that will follow, but I’m optimistic about the long term possibilities that suddenly seem to have opened up.  I’ve always loved distance running but considering the foot and knee pain that had plagued me in the past, I was doubtful that I’d ever race another ultra. But now… that little thought I’d had about running a 50 miler is starting to look like it might actually be possible. Perhaps I’m putting too much faith in this barefoot running frenzy. Or maybe this is the beginning of something huge.

Chicken Apple Salad with Spiced Pecans

2-3 cups spring mix salad greens
3-4 oz cooked chicken (I usually use pre-cooked rotisserie chicken from Whole Foods)
1/2+ apple thinly sliced
2-3 Tbs spiced pecans (I make my own, but you can buy these pre-made)

1-2 Tbs Brianna’s Blush Wine Vinaigrette (I usually prefer to make my own dressings, but this one goes perfectly with the meal and the ingredients are acceptable)

Layer the ingredients in this order: salad greens, chicken, apples, dressing*, and pecans.

*Anytime you are packing a salad to take with you on-the-go, put the dressing in it’s own little container and mix it in right before eating.

Albacore with Mixed Greens and Cherry Balsamic

2-3 cups spring mix salad greens
1 carrot, grated
1/4 cup grated red beet (raw)
1/4 avocado, thinly sliced
1-2 Tbs pepitas, toasted
1-2 Tbs dried Golden Berry Blend (dried cranberries, golden raisins, blueberries, and cherries; sold at Trader Joe’s)

1 can tuna (chunk light or solid white)
1 tsp aoli or mayo
1 tsp mustard (I prefer whole grain Dijon mustard)
1 Tbs freshly squeezed lemon juice
1 Tbs capers (optional)
ground pepper to taste

1 Tbs extra-virgin olive oil
1 Tbs cherry balsamic (or any kind you like)
a few drops of mustard
a few drops of honey

1 Ryvita sesame rye cracker (optional)

Put the tuna in a bowl and break it into small pieces with a fork. Stir in the aoli, mustard, lemon juice, capers, and ground pepper.

Layer the ingredients in this order: salad greens, carrots, beets, avocado, tuna mixture, dressing, pepitas*, and dried berries. You can add a Ryvita sesame rye cracker on the side if you like.

*I keep all raw nuts/seeds in the refrigerator. To freshly toast nuts, just scatter a few on a tray, place them in the toaster oven, and set the timer for “light toast”. I’ve found this to be the best method for toasting (and not burning) nuts/seeds.

Lemon Mustard Salmon Salad

From my favorite cookbook: The Cancer-Fighting Kitchen, by Rebecca Katz

2-3 cups spring mix salad greens or butter lettuce
2 radishes, thinly sliced
1/4 avocado thinly sliced (my personal addition to this recipe)

3-4 oz leftover poached salmon or canned boneless, skinless wild sockeye salmon, drained
1 1/2 tsp Dijon mustard
1 tsp freshly squeezed lemon juice
1 tsp extra-virgin olive oil
pinch of cayenne
pinch of sea salt*
1-2 Tbs finely chopped celery
1 Tbs finely chopped flesh flat-leaf parsley

1-2 Tbs Rebecca Katz’s Basil Lemon Drizzle or Moroccan Pesto, or you can shortcut with Brianna’s Champagne Caper Vinaigrette.

4-6 brown rice crackers (optional)

Put the salmon in a bowl and break it into small pieces with a fork. Stir in the mustard, lemon juice, olive oil, cayenne, salt, celery, and parsley.

Layer the ingredients in this order: salad greens, radishes, avocado, salmon mixture, and dressing. You may add a few brown rice crackers on the side if you like.

*I only use French Celtic gray sea salt in my cooking because it is unrefined and therefore retains vital trace minerals. It also has superior flavor to white salt.

Phytonutrient-rich foods make portion control easy.

Have you ever gone on a midnight broccoli binge or pigged out on kale?  When we eat plant based whole foods we don’t have to think about counting calories or measuring portions; it is intrinsic. Unrefined plant foods give you the most amount of nutrients for the least amount of calories. Phytonutrient dense foods are also high-fiber, low-glycemic, low in saturated fats, trans-fat free, HFCS free, and notably high in antioxidants. They are everything processed food makers aspire to achieve but never will. These packaged foods, such as chips, cookies, crackers, candy, sugar cereal, and thousands of other processed food products are totally void of phytonutrients and (not coincidentally) the most difficult to control portion size.

Eat organic to give your diet a phytonutrient super boost.

Organic farming standards require that farmers use natural means such as crop rotation, as opposed to chemical fertilizers and pesticides, to maintain nutrient rich soil for their plants to grow healthy and strong. When the soil contains more nutrients, so do the plants which grown in it.

Apply this rule to the diets of the animals you eat.

Grass fed beef, free range chicken, and wild fish eat foods richer in phytonutrients than their conventional or farmed counterparts. When these animals are given the opportunity to thrive on a phytonutrient-rich diet, they are healthier and leaner. Additionally, meat from naturally grazing and wild animals contains more beneficial omega-3 fatty acids.

Phytonutrients slow the aging process and promote cardiovascular health.

These powerful antioxidants decrease oxidative stress and inflammation, two well known causes of premature aging, cancer, and cardiovascular disease. You can spend hundreds of dollars on supplements, vitamin drinks, skin serums, and pharmaceuticals to slow the aging process and improve heart health, or you can get it all, and more, with a phytonutrient-rich diet.

“New” phytonutrients are being discovered every day; lignans in flaxseeds, catechins in green tea, polyphenols in cocoa, and carnosol in rosemary. Clearly, there is still much to be discovered about the unique benefits plant based foods provide for us which is why we can not depend on man-made elixirs to compensate for a nutrient deficient diet. Give your body what it needs to promote health and weight loss by consuming a phytonutrient-dense diet, consisting primarily of fresh whole, ideally organic, plant foods along with meat from wild or naturally grazing animals.

How to Pick an Energy Bar

Most energy bars are a far cry from the healthy snack they claim to be, however you can outsmart deceptive marketing jargon by following these three steps.

1. Ignore all health claims on the front side of the packaging.
2. Turn to the backside of the packaging and read the list of ingredients.  I look for bars that contain very few minimally processed ingredients. The first ingredient should not be a sweetener and the bar should not contain any high fructose corn syrup, hydrogenated or partially-hydrogenated oils.
3. Look at the nutrition breakdown and see if it meets this criteria: 220 calories or less, under 19 grams of sugar, and at least 7 grams of protein. Since around 75% of adults do not digest dairy properly, I often look for bars that are free of whey protein.

Remember, even the best quality bars are still processed and by no means a replacement for fresh whole foods.

When You Should Eat an Energy Bar

An energy bar can be the perfect fix when you are out and about, your blood sugar is dropping, and food is nowhere in sight, as a pre-workout energy boost, or when you need to subdue a hungry, cranky child. I always keep one in my car and my purse for such occasions. Bars are also handy as a quick, easy to digest fuel during long endurance training sessions (ex: 3+ hour bike ride). For the most part, however, energy bars should be thought of as an emergency fall back and limited to about 2 per week.

Energy Bars That Make the Cut

• Hammer Bar- almond raisin: 220 calories, 15g sugar, 10g protein
• Hammer Bar- chocolate chip: 220 calories, 17g sugar, 9g protein
• Raw Organic Food Bar- chocolaty chocolate chip: 200 calories, 18g sugar, 10g protein
• Think Organic- chocolate coconut: 160 calories, 13g sugar, 4g protein
• Organic Food Bar- original (these numbers are for ½ bar): 150 calories, 10g sugar, 7g protein
• Heart Thrive Oat Cakes by Suncakes (these numbers are for 1 heart): 178 calories, 8g sugar, 7g protein

• Lemony Chicken with Capers and Kalamata Olives served over Quinoa
• Large side of Sauteed Broccolini
• One glass of Red Wine
• Farmer’s Market naval orange cut into wedges for dessert

Bon appetite!

Lemony Chicken with Capers and Kalamata Olives

• 2 boneless organic chicken breasts, halved
• 1 1/2 tsp sea salt
• 1/2 cup fresh lemon juice (I use Meyer lemons)
• 1 cup halved and thinly sliced red onion
• 1 1/2 cups fresh orange juice
• 3 Tbs extra virgin olive oil
• 2 tsp dried oregano
• 2 Tbs thinly sliced garlic
• 1 Tbs capers, rinsed
• 1/2 cup pitted kalamata olives, halved lengthwise

From One Bite at a Time by Rebecca Katz. This recipe makes delicious leftovers for dinner or lunch the next day.

Preheat oven to 375 F.
Marinate the chicken breasts with 1 teaspoon salt and 1/4 cup of the lemon juice for a minimum of 30 min optimum and up to two hours for a spa treatment. Rinse the chicken and pat dry. Sprinkle each chicken piece with 1/4 teaspoon salt.

Spread the onions in the bottom of a shallow glass baking dish. Add the orange juice and place the chicken breasts on top of the onions.

Whisk together the remaining 1/4 cup lemon juice, the olive oil, and oregano. Drizzle over the chicken. Sprinkle the garlic and capers over the chicken. Add the olives to the pan juice (don’t put them on top, or they will leave their mark!). Bake, uncovered, until the juice of the chicken runs clear, about 30 min, or until an instant red meat thermometer reads 160 F.

Transfer the chicken to a serving platter with the pan juices, olives, and capers.

Quinoa

• 1 cup Quinoa
• 2 cups chicken broth (or 2 cups water with 1 cube vegetable or chicken bullion)

Measure and rinse (2-3 times) quinoa. Add chicken broth and bring to a boil. Reduce heat and simmer covered for 15-20 minutes. Let sit 5 min, fluff with a fork and serve.

Sauteed Broccolini

• 1.5-2 lbs Broccolini
• 1-2 Tbs Olive oil
• 1/4 tsp Salt & herb mixture (I love the Tuscan Salt Coastal Goods from Whole Foods)
• 2 cloves Garlic pressed or minced
• 2-4 Tbs water or chicken broth

I throw this together on the fly so quantities and times are estimated.

Rinse broccolini and trim ends. Heat olive oil in large sautee pan over med/high heat. Stir in broccolini for about 1 min. Add salt and herb mixture, sautee for 30 seconds. Stir in garlic, sautee for 30 sec more. Add broth, cover, and reduce heat. Allow to steam/simmer for about 3 min or until slightly tender (not soft).

Do you or your children experience any of these symptoms?
Bloating and gas
Constipation, diarrhea, IBS
Inability to lose weight
Acne or Eczema
Back or stomach pain
Inflammation
Suppressed immune system or chronic ear infections
ADHD
Fatigue
Bed wetting

If you answered “yes” to one or more of the above, you should consider testing yourself and/or your child for dairy sensitivity. You can do this very simply by eliminating all dairy products (see list below) for 2-3 weeks. Then, if your body hasn’t already given you a clear answer, reintroduce it by drinking a full glass of milk in the morning and see what happens. Depending on how your body does or doesn’t react, you will learn if you can properly digest dairy. If you do not experience any reaction, feel free to keep dairy in your diet. Yet, I strongly recommend that you buy only organic milk (free of hormones, antibiotics, and pesticides).

Calcium
The most absorbable calcium supplement will contain a blend of calcium citrate, magnesium, and vitamin D. Eat calcium-rich foods such as leafy greens, broccoli, hazelnuts, amaranth, and almonds and avoid drinking high-phosphorus containing sodas which leach calcium from your bones.

My favorite milk substitutes include: unsweetened almond milk for kids, soy milk for coffee, coconut milk for cooking, coconut oil for baking, and coconut ice cream for a delicious dessert.

Dairy Foods List
Milk
Cream (even a little in coffee)
Cheese
Yogurt
Sour cream
Cottage cheese
Cream cheese
Goat milk & cheese
Ice cream
Frozen yogurt
Anything containing Whey or Casein.
Hidden sources may include pasta sauce, energy bars, sports drinks, “non-diary” cheese, and other processed foods.

The most important thing to consider is the amount of time between when you eat and when your workout begins. The more time you have the longer your food must sustain you and the more complex (more protein, fiber, and fat) your meal can and should be. Through my own trial and error, I’ve created a breakfast menu of 5 items. Feel free to try these out for yourself, and start creating your own breakfast menu.

Workout: 6:30am Swim
Time between eating and beginning workout: 30 min
Breakfast: Rice Protein Shake: 1 scoop Rainbow Light rice protein powder (vanilla flavor) + 3 ounces of Tazo Chai (pre-made in box) + 6 ounces of unsweetened almond milk + 4 ounces of water.
Notes: The small amount of sugar and caffeine in the chai along with the spirulina in the protein powder give an initial energy boost while the protein helps sustain energy. This mixture is very easy on the digestive system so you won’t be burping it up during the workout.

Workout: 8:00am Surf
Time between eating and beginning workout: 45-60 min
Breakfast: I have two favorites for this one. Either Apple Walnut Amaranth (see recipe below) or a piece of sprouted grain toast with almond butter, half a sliced banana, and a sprinkle of cinnamon. I prepare the amaranth the night before so all I have to do is heat it up. I pair either of these with a cup of hot yerba mate tea for a little caffeine boost and to warm me up before I get into the cold Pacific.
Notes: Foods I avoid before workouts less than an hour out, due to past experience with digestive upset, include coffee, oranges, apple, heavy protein, and cereal.

Any workout 90min-2 hours out.
Breakfast: Either a Protein Pancake (see recipe below) or my old standby; 2 eggs with a quarter of an avocado, a piece of sprouted grain toast with strawberry or guava jam, and a cup of coffee.
Notes: This breakfast must have protein, complex carbs and a little fat. Both of these recipes are also great everyday breakfast options.

During the workout.
I usually just drink water. For bike rides or runs lasting over 90 min I’ll carry energy gels as well.

After the workout.
I always carry an apple or other seasonal fruit to eat immediately after a workout to replenish glycogen stores, stabilize blood sugar, and sustain energy until my next meal.

Apple-Walnut Amaranth
This recipe is from one of my favorite nutrition books: Ultra-Metabolism (Mark Hyman)

1 cup amaranth
1 ½ cups water
1 ½ cups unsweetened almond milk
¼ teaspoon ground cinnamon
Pinch sea salt (optional)
1 large apple, skin on, cored and diced (or unsulfured and unsweetened dried apple, pear, or fig)
½ cup copped raw walnuts or pecans
2-4 Tbs flax meal (optional)

Makes 3-4 servings.

Place the amaranth, water, almond milk, cinnamon, salt, and apple in a medium saucepan. Bring to a boil, stirring frequently. Cover and reduce heat to low. Simmer for 25-30 minutes until amaranth is soft. Mix in flax meal (optional). Top with raw chopped nuts. If you make the amaranth the night before, wait until after you reheat it in the morning to add the nuts. This recipe is gluten and dairy free.

Protein Pancake

1/3 cup raw rolled oats
1 Tbs flax meal
1-2 Tbs chopped walnuts
1-2 Tbs dried berries
Sprinkle of Cinnamon (to taste)
2 eggs

1 serving

Combine all of the ingredients in a bowl and mix well. Heat pan over med-high heat and lightly coat pan with butter. When pan is heated pour the mix in so it makes a nice even looking pancake. Cook about 3 minutes. Quarter the pancake and flip each piece to brown the other side. Cook for another 1-2 minutes. I’m a salt lover and like to sprinkle a little gray sea salt on top, but it’s not necessary.
Pro Tip: Combine all dry ingredients the night before and add the eggs in the morning. This will reduce your prep time in the morning to about 5-7 minutes.