Gluten-Free Protein Pancakes

Looking for an easy breakfast idea that will keep you full longer? Try these gluten-free pancakes made with oats. I came across this recipe in “Carolina Country”, our local co-op magazine and it reminded me of when I first tried oatmeal pancakes several years ago after visiting katheats.com, a blog written by a registered dietitian. When I began seeing more clients with Celiac’s disease and gluten intolerance, I started looking for gluten-free options to help them out. I modified this recipe slightly from the original and they turned out just right. Just keep in mind that gluten-free pancakes will be more dense or heavier than pancakes made with wheat flour and the texture is not the same. But these were good enough that even my husband ate them.

Stack of pancakes

Gluten-Free Protein Pancakes

Try substituting banana or berries for the applesauce. Add chopped nuts or flaxseeds for additional texture. You can make these ahead of time and reheat for those mornings that you are in a hurry. They can be substituted for bread and used to make an egg sandwich or spread on some peanut butter. There are so many options and they are all delicious. Experiment for yourself. Check out the short video below to see how easy it is to make these pancakes.

 

Nutrition Info: (1 pancake) 105 calories, 1.6 grams Total Fat, 0 grams Saturated Fat, 77 mg Sodium, 158 mg Potassium, 18 grams Total Carbohydrates, 2.5 grams Fiber, 4.8 grams Protein.

Allergen Info: Milk products, eggs

RD Tips: You can substitute vanilla protein powder for the milk powder. A low-fat cottage cheese or sour cream can substitute for the yogurt. A non-dairy milk (such as almond, cashew, soy, etc.) could be substituted if needed.

 

DIY Microwave Popcorn

Popcorn is a great snack that takes little time to prepare. Microwaving popcorn is the easiest and quickest way to enjoy a great snack that is low in fat and sodium and provides 3 grams of protein and 4 grams of fiber per ounce (that’s almost 4 cups popped).   I am surprised at how many people think popcorn is an unhealthy snack. I suppose it got that reputation from all the butter that movie theaters add to it. Commercial microwave popcorn can contain undesirable chemicals that quite frankly, I do not want in my bag. So to remedy that and bring back popcorn as a wholesome snack, let’s make our own with a plain brown paper bag and a piece of tape. Within 2-3 minutes (depending on your microwave), you will have an easy (and cheap) snack that most everyone will enjoy. There are so many different popcorn seasonings on the market now that you can change flavors based on your mood. Just check the ingredients first. And even adding a little oil or butter to the bag does not necessarily make this snack off limits. Check out the video below and give it a try.

Tip: Be sure to secure the bag in order to hold in the steam. You may need to experiment with your microwave and adjust the time as needed. I used a non-GMO white popcorn from my local general store. Cost = $4.00/2.23 lbs

Nutrition Info: (4 cups)   122 calories,  1.3 gram fat, 1 milligram sodium, 96 milligrams potassium, 25 grams carbohydrate, 4.8 grams fiber, 3.8 grams protein

Nutrient information based on USDA Nutrient Database at https://ndb.nal.usda.gov/ndb

Allergen Info:  Corn


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All-Natural Gelatin Dessert

Need an easy dessert but short on time? How about a homemade gelatin dessert with no artificial flavors, colors or sweeteners? Make your own at home with two ingredients: fruit juice and unflavored gelatin. That’s it! All of the carbohydrates come from natural sugar from the fruit juice.

I don’t usually think of brand name gelatin sold in a box as being a “health” food because of all the junk ingredients it includes. But making your own at home can provide nutritional benefits without the junk. I wish we could have made it this way at the hospital. Gelatin is one of the few foods offered on a liquid diet that actually provides some protein. So if you are looking to lose some weight or watching your carbohydrates, give gelatin another chance. Get creative. Gelatin can make a beautiful dessert or snack. Check out the video below to see how easy it is to make.

Nutrition Info: (per 1/2 cup serving)
60 calories, 0 grams fat, 2.75 grams protein and 13 grams carbohydrate.
Note: 2 Tbsp of whipped topping contains only 20 calories.
Allergen Info: None


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Homemade Wheat Bread

20160409_132536Does anything smell as good as homemade yeast bread right out of the oven? I say “not much”.

If you love bread but dread the thought of consuming extra ingredients found in store bought bread, then you will love this recipe. With only 7 ingredients and some time, you can make great tasting bread for you and your family. Try making your own bread and you may never go back to buying bread again. You can make extra and freeze for later by wrapping in wax paper and placing in a freezer bag. Be sure to write the date on it and consume within 3 months. Enjoy!

Nutrition Info: (Per slice) 207 calories, 2.5 grams total fat, 1.4 grams saturated fat, 243 mg sodium, 79 mg potassium, 39 grams total carbohydrates, 1.4 grams fiber, 3.2 grams sugar, 6 grams protein.

Allergen Info: Contains wheat and milk

Tips:

Try using 1 tsp instead of 1 1/2 tsp of salt to reduce sodium by 80 mg.

Substitute olive oil for butter to cut saturated fat in half (although your total fat and calories will remain about the same).

To save calories, slice bread into 1/2 inch slices instead of 1 inch. 🙂

Easy No-Bake Cheesecake

20170106_181813-01If you had to choose your favorite dessert, what would it be? Mine would probably be cheesecake. There are many versions of this all-time favorite but this recipe from Knox Gelatine® (found on the back of the box) has topped my list. I actually used a different gelatin but either work just as well. It can be made in just a few minutes and mixes easily in a blender to a creamy mixture. The hard part is waiting 4 hours for it to set. Use different toppings, garnishes or even crusts and the possibilities are endless. You can also make this with no crust.  I like to top it with fresh berries or a fruit glaze. Caramel or chocolate syrup also look pretty.  It can be poured into a pie plate for the classic cheesecake look or in a pan and cut into squares. It is high in saturated fat so I recommend using smaller portions. For this, the squares work nicely and you can get 16 small squares from an 8 or 9 inch square pan. The nutrition information is based on 1/8 of a pie so use half of the amounts listed if you are doing squares instead (assuming you only eat one square). 🙂

Nutrition Info:  283 calories, 18.7 grams total fat, 11.3 grams saturated fat, 323 mg sodium, 82 mg potassium, 22.4 grams total carbohydrates, 17.7 grams sugar, 7.2 grams protein.

Allergen Info: Milk product


Disclosure: Ourdailychews.com participates in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a way for sites to earn a small commission by advertising and linking to products on Amazon.com.  Participating in this program helps us cover some of the cost associated with maintaining a website. When you purchase a product from Amazon after clicking the link on this site, you pay the same amazing Amazon price and a portion of the cost will be credited to this site. Our intention is to avoid excessive ads on our site while providing quality information and a convenient way for you to find the items mentioned in our posts. Thanks for your support.