Breakfast
245.8 Calories |
41.6g Carbs |
8.0g Fat |
5.6g Protein
1
serving
Spiced Pumpkin Pancakes
151.1 Calories |
16.5g Carbs |
7.7g Fat |
5.1g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
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Spiced Pumpkin Pancakes
scaled to 1 serving
1/8 tsp
Pumpkin pie spice
1/4 tsp
Vegetable oil
1 3/4 tbsp
Reduced fat milk
1/4 tsp
Maple syrups
1/3 extra large
Egg
3/16 tsp
Baking powder
1/16 tsp
Vanilla extract
1/3 tbsp
Butter
1 tbsp
Pumpkin
1/16 tsp
Salt
3/4 tsp
Sugar
1 2/3 tbsp
Wheat flour
Apples
1
medium (3" dia)
Apples
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Spiced Pumpkin Pancakes
PREPARATION: Separate the eggs, melt the butter.
Whisk flour, sugar, salt, baking powder, and pumpkin pie spice in a large bowl. Then, in another medium bowl, whisk milk, pumpkin, egg yolks, melted butter and vanilla. Add pumpkin mixture to dry ingredients; whisk just until smooth (batter will be thick). Using electric mixer, beat egg whites in another medium bowl until stiff but not dry. Fold whites into batter in 2 additions. Brush large nonstick skillet with oil; heat over medium heat. Working in batches, pour batter by 1/3 cupfuls into skillet. Cook until bubbles form on surface of pancakes and bottoms are brown, about 1 1/2 minutes per side. Repeat with remaining batter, brushing skillet with oil between batches. Serve with syrup.
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Lunch
189.3 Calories |
12.5g Carbs |
2.6g Fat |
28.6g Protein
1
serving
Cottage Cheese & Strawberries
189.3 Calories |
12.5g Carbs |
2.6g Fat |
28.6g Protein
|
Cottage Cheese & Strawberries
scaled to 1 serving
1/2 cup, sliced
Strawberries
1 cup,
Cottage cheese
|
Cottage Cheese & Strawberries
Mix cottage cheese with sliced strawberries and serve.
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Dinner
231.9 Calories |
12.6g Carbs |
14.5g Fat |
15.6g Protein
1
serving
Quick Nori Roll with Cucumber and Avocado
231.9 Calories |
12.6g Carbs |
14.5g Fat |
15.6g Protein
|
Quick Nori Roll with Cucumber and Avocado
scaled to 1 serving
1 sheets
Seaweed
1/2 cup slices
Cucumber
1/4 fruit
Avocados
2 slice
Tofu
1/4 cup
Alfalfa sprouts
1 tbsp
Soy sauce
1 tsp
Sesame seeds
|
Quick Nori Roll with Cucumber and Avocado
Place a sheet of nori on a clean and dry cutting board, shiny side down and longest edge facing you.
Starting from the left edge, arrange the cucumber slices in overlapping rows on the nori, leaving a 1-inch margin of uncovered nori at right edge. Sprinkle with sesame seeds.
Arrange avocado, tofu, sprouts in an even, vertical pattern, 2 inches from the left edge.
Rotate the cutting board by a quarter of a turn counter-clockwise so the uncovered strip of nori is furthest from you. Using both hands, start rolling the sheet of nori from the edge closest to you, folding it up and over filling, then rolling it tightly away from you.
Just as you're about to reach the uncovered strip of nori at the end, dip your fingertips in water and dab the nori lightly so it will stick and create a seal.
Slice into halves or thick slices using a sharp chef knife. Serve with soy sauce for dipping.
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