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