Power Pancakes

This is an oldie but goodie recipe and now is the perfect time of year for pancakes!  These pancakes taste great and are quite easy to prepare.

  I usually eat eggs or a protein shake for breakfast depending on my work schedule.  Sometimes it's nice to switch it up on the weekends when I'm not pressed for time in the morning.  You can make these in advance and refrigerate or freeze for future use.  Here is the recipe.

The Ingredient List:

6 Egg Whites

1 Cup Quaker Old Fashioned Oatmeal

1 Cup of Cottage Cheese

2/3 Teaspoon of Stevia or 2 Teaspoons of Sugar

1 Teaspoon Cinnamon

1 Teaspoon Vanilla

Butter Flavored Pam or Coconut Oil to coat your griddle

*You can add anything you like to the basic recipe.  Blueberries are great!

In a blender blend all ingredients until smooth.  Heat griddle or non-stick pan over medium-high heat, coat pan with Pam or Coconut Oil.  Pour 1/4 cup of batter onto griddle, flip when they start to bubble, cook until golden brown, repeat spraying griddle as needed.  You can top with fresh fruit or natural maple syrup if you like. They are amazing and all natural without processed flour or artificial sweetners, check them out!

Berry Benefits

Perhaps you only use cranberries around the holidays, but you'd be wise to keep them on the menu all year long.  Research shows that they may increase your level of HDL cholesterol, the good kind that prevents plaque from building up in your arteries.  They're also packed with flavonoids-antioxidants thought to reduce the risk of heart disease, stroke and cancer.  Give your ticker a treat by adding dried cranberries to everything from salad and cereal to trail mix and rice dishes.

February Heart Healthy Month

Cardiovascular disease is the leading killer in our nation and it is important that men & women do what they can to keep their hearts healthy. You can reduce your risk of cardiovascular disease by taking steps like eating healthy, exercising regularly, quitting smoking, and getting regular health exams.

February is Heart Healthy Month, the following foods can lower your cholesterol, blood pressure and generally reduce your risk of heart disease. Here are a few of my favorite ingredients for a Heart Healthy Kitchen.

Flaxseeds
Rich in ALA, a fatty acid that may help regulate blood pressure, blood fat, and inflammation.

Blueberries
Antioxidants in these berries help fight inflammation and lower bad LDL cholesterol, blood fats, and blood sugar.

Legumes
Soluble fiber lowers cholesterol and can help improve insulin resistance.

Curry
Sprinkle 1/2 teaspoon on cooked cauliflower, or add to chicken salad.

Spinach
B vitamins and antioxidants fight heart disease; magnesium can help lower blood pressure.

Sage
Dip a whole-grain roll in olive oil instead of butter, with a sprinkle of sage and black pepper.

Red Wine and Grape Juice
Contain high levels of antioxidants that help protect the vascular system.

Crushed Red Pepper
Dust 1/8 teaspoon on hummus for a kick, or saute 1/4 teaspoon with 1/2 cup light coconut milk for a shrimp-and-broccoli stir-fry.

Ginger
Toss 1 teaspoon grated fresh ginger with 2 teaspoons sesame oil, 2 cloves minced garlic, 2 teaspoons low-sodium soy sauce, and 1/2 cup 100 percent pineapple juice for a zesty marinade.

Salmon
Omega-3s help reduce triglycerides and bad cholesterol and make blood flow smoothly, lessening the chance of clotting.

Nuts
Packed with heart helpers, like omega-3 fatty acids, phytochemicals, potassium, and vitamin E.

Peppermint
Puree 2 tablespoons fresh mint with 1/2 cup yogurt or ricotta cheese. Serve with berries.

Oatmeal
A great source of soluble fiber and full of heart-friendly B vitamins.

Cinnamon
Mix 1/8 teaspoon cinnamon and 2 teaspoons honey with 2 tablespoons peanut butter. Spread on sliced apples or pears.

Olive and Canola Oil
High in heart-smart monounsaturated fats; lower in saturated fat than other oils.




Go Red For Women celebrates the energy, passion and power we have as women to band together to wipe out heart disease and stroke.
Thanks to the participation of millions of people across the country, the color red and the red dress now stand for the ability all women have to improve their heart health and live stronger, longer lives.

Stand up and speak out against heart disease in women by wearing red on Friday, Feb. 5.