FITNESS COLLEGE
Breakfast Recipes
Please enjoy one of the many delicious recipes listed in this section of the campus cafeteria. Many of these recipes were created by readers like yourself, others by searching the internet for something tasty, while others by one of the FitnessCollege.com professors. This page will continuously be updated with tasty new recipes, so check back often.
Oatmeal Protein Pancakes with
Apples and Blueberries
by Danielle Nagel
Ingredients needed for pancakes:
1 cup peeled, sliced and cooked Granny Smith apples
1 cup blueberries
2 egg whites
¾ cup Quaker Oats Instant Oatmeal
½ cup multi-grain pancake mix
2 scoops Vanilla Whey Protein Mix
2 Tablespoons vanilla or plain non-fat yogurt
1 Tablespoon cinnamon
1 Tablespoon vanilla extract
¼ cup cold water
Nonstick cooking spray
Ingredients needed for topping:
Strawberries
Blueberries
Bananas
Kiwis
Pineapple
Non-fat Vanilla or Plain Yogurt
Cinnamon
Directions:
Prepare the filling; wash, peel, decor and slice apples into small
pieces. Place apples in a small bowl and microwave on high for two minutes.
Rinse blueberries well and set aside. Beat egg whites and set aside.
Prepare the batter; in a large bowl combine oatmeal, pancake mix, vanilla
whey protein mix, yogurt, cinnamon and vanilla extract. Gradually stir in egg
whites, apples and water, mixing until a thick consistency, (spatula should
stand upright in batter.) If batter is too thick, add a little more H2O; if too
thin, add a little more oatmeal. Gently fold in blueberries.
Preheat non-stick sprayed large skillet on stovetop over medium heat; place
two to four large spoonfuls of batter in heated skillet. Pancakes should be
approximately three to four inches in diameter. Check pancakes in a few minutes
by sliding spatula under and looking for desired brownness. Flip and repeat to
other side.
To Serve; top pancakes with your favorite fruit and sprinkle with cinnamon.
These pancakes are excellent served with honey or maple syrup or even with
peanut butter or your favorite yogurt. Makes 4-6 pancakes. Enjoy and stay
healthy!
* Pancakes are great if you are on the go. Try doubling up the batter and
preparing enough that will last you a few days then wrap up the leftovers, they
will hold up great in refrigerator. When you find your self in a hurry, just pop
one in the microwave for 30 seconds, top with peanut butter or jelly and out the
door you go! Makes a great early afternoon snack too! High energy!
A Better Bowl at Breakfast
by Stella Juarez
One of the best quick breakfasts you can prepare is a bowl of oatmeal,
especially if you are active and health conscious. Oatmeal is rich in complex,
energy-sustaining carbohydrates, low in fat and high in fiber. What's more it is
economically priced and easy to make!
Oatmeal is becoming so mainstream that it's available in disposable heat and
serve containers and many flavors, including one with little sugar dinosaurs
intended for picky kids. Did you ever notice while you were paying four times
the price of a container of plain oats for a 10 packet box of flavored oatmeal
that you were also buying 13 grams of sugar and less than an adult female
serving in every packet?
Try some of these delicious and frugal oatmeal variations that pack the same
energy and flavor without the high price point and added sugar of flavored
oatmeal packets.
Ideas For Oatmeal:
APPLE CINNAMON: Add chopped apple or a few teaspoons of natural,
unsweetened applesauce to oatmeal and cook. Sprinkle with cinnamon.
MAPLE & BROWN SUGAR: Use sugar-free pancake syrup and a dash of cinnamon
or artificial brown sugar replacement by Sugar Twin that is now available.
FRUIT & CREAM: Add a little milk or vanilla protein powder and a few
strawberries, blueberries, peaches, or a teaspoon of sugar free preserves.
MAPLE WALNUT: Add 1 tbsp sugar-free pancake syrup and a few chopped
walnuts.
FRENCH VANILLA: Add 1 tsp vanilla, a splash of low-fat milk, and a packet
of artificial sweetener.
CINNAMON RAISIN: Try using a few dashes of cinnamon, a splash of
sugar-free maple syrup and a teaspoon of raisins.
PROTEIN BOOST: Stir in 1 scoop of your favorite protein powder.
BUTTER PECAN: Add a splash of imitation butter flavor, teaspoon of
Promise fat-free butter replacement or a few dashes of Butter Buds and a
teaspoon of chopped pecans.
OTHER GRAINS: Try a multi-grain hot cereal, 5 or 7-grain hot cereal, oat
bran, or get even fancier and splurge on some imported McCann Steel Cut Oatmeal
for a little change of pace when you are bored with regular oatmeal. Any of the
flavor varieties listed above work well with these complex carbohydrate hot
cereals.
Stella's Kitchen Tips:
On the Go? If you buy oatmeal in packets under the guise of convenience,
remember they only contain 1/3 cup of oatmeal. A snack sized sandwich bag has
just enough room for a true ½ cup sized serving of oatmeal. You can quickly pack
a few without even having to measure and reserve them in the pantry for days
when you need to grab and go.
Prospective Students Courses Bookstore Cafeteria Professors Gallery
Questions or Comments? Please contact Polaris Consulting Company