Healthful Gluten-Free Waffles

Most of the waffles I have been making lakely have been with a mixture of protein powder and egg whites with with a pinch of baking powder thrown in...  they are really tasty, make up quickly, and have lots of protein... great on mornings when I am in a hurry to get moving.

But sometimes I like to take more time preparing a heartier breakfast... that often turns into brunch, really. That is the case with what I am calling my Healthful Gluten-Free Waffles.  'Healthful' because of the ingredients I have chosen to use in them.  And heartier because they kept me satisfied right through my normal lunch time.

I should also add that The Captain loved them... win win win!

I have had a bag of North Coast Naturals Ultimate Daily Cleanse sitting in my pantry for several months now.  It was in the last shipment of goodies I received to test and I admit to being somewhat intimidated by it... not really knowing what to do with it. But, today, when I thought I would use some ground flax seed in my new waffle mixture, I decided to open that bag and try some of the Ultimate Daily Cleanse instead. I am so glad I did!

It is a mixture of six natural ingredients:

• Ground 100% Canadian prairie flax seed (soluble & insoluble fibre & EFAs)
• Ground psyllium seed husk (soluble & insoluble fibre)
• Inulin fibre from chicory root (prebiotic fibre)
• Ground organic sprouted chia seed (superior nutrients, fibre and EFAs)
• Ground organic sprouted brown rice bran powder (soluble & insoluble fibre)
• Probiotics (1 billion good bacteria cells from non-dairy lactobacillus fermentum; provides the same healthy probiotic goodness associated with yogurt, without the taste or the dairy)

And I should add that it is dairy free, soy free and wheat/gluten free as well.... an all-natural blend that promotes healthy regularity.  You can check it out at North Coast Naturals web site if you are interested.

Okay then...

So as to start out gently and ease into using it, I substituted 2 Tbs of the Ultimate Daily Cleanse for the 2 Tbs of ground flax seed that I would have used in this recipe.  I didn't notice any taste or texture whatsoever.

I used a bit of maple syrup, some banana slices and shredded coconut to dress up my waffles.... so delicious!

Healthful Gluten-Free Waffles

Makes 2 servings

• 4 whole eggs
• 1/4 cup unsweetened vanilla Almond Breeze
• 2 Tbs Ultimate Daily Cleanse
• 1/4 cup coconut flour

1. Crack the eggs into a medium bowl and beat till fluffy.
2. Add the rest of the ingredients and beat again till the batter is smooth. It will be lumpy. Keep beating.
3. Pour half the mixture into a hot waffle iron and allow to cook about 5 minutes.
4. Remove to plate. Cover to keep warm.
5. Repeat with second half of batter.
6. Serve with your favorite waffle toppings.

Per serving without toppings.

Weight Watchers P+ = 6.

Calories 232; Protein 15g; Carbohydrate 11g; Fat 14g; Fibre 8g.

Keep mixing the batter till the lumps are gone!

Cover the cooked waffles till all the batter has been used.

And then dress them up before serving!

Printable Recipe

I did receive this product free of charge to use in my own kitchen and was under no obligation to review it.

What is your favorite way to get healthy fibre into your daily diet?

Black Bean Noodles with Thai Peanut Sauce

When I first gave up gluten a couple of years ago and stopped eating wheat-based pasta, I found brown rice pasta… and also occasionally enjoyed the white rice pasta favored by The Captain’s sister.  I never cared for either cold though, in pasta salads.

Then I decided to try a Paleo diet for a few months, and started using spaghetti squash in place of noodles. The firm strands of the baked spaghetti squash make a nice replacement for noodles in many dishes, particularly with tomato-based sauces.  But like the rice pastas, I just didn’t care for it cold at all.

Then I got a spiralizer and discovered zucchini noodles.  Zoodles quickly became my pasta of choice and I love them with both hot and cold sauces.  But lately, just when harvest here should be at its peak… sadly, the zukes are not very nice at all.  They are either too large and subsequently quite tasteless, or way too small to put through the spiralizer to make zoodles.

Lucky for me that I had come across and purchased this Organic Black Bean spaghetti at Costco a few weeks ago.  It has a high protein content 23g per serving, is gluten-free and quite tasty.  And for the low-carbers out there, it has only 5 net carbs per serving too…. and that all works out to 3 Points Plus if you are a Weight Watcher.  Oh yeah... it is also vegan and kosher.

I admit, the color of the cooked noodles does tend to put me off a bit, but the texture and the taste is very good.   They are good hot or cold.  And they only take 6 minutes to cook… I wish I had discovered them while we still lived on the sailboat.

The first time I tried them I ate them hot with a tomato and ground beef sauce.  Delicious.  Filling with great staying power.

And then I decided to try them cold.  And because The Captain would much rather have plain old wheat pasta, I made a single serving, just for me.

I cooked the 50g suggested amount for a single serving in boiling water for about 7 minutes.  Then I drained the noodles in a colander and held it under the cold water tap for a couple of minutes to cool the noodles as quickly as I could. I wanted to eat my lunch right away… if I had had more time, I would have left them in the fridge for a while to chill even more.

I made up a sauce with some PB2 and some gluten-free soy sauce (tamari) and then added some unflavored North Coast Naturals whey protein powder… to thicken my sauce and also give it a nutritional punch.  A few slices of red pepper and green onions and I was good to go… and gobble it all up! 

Next time I might add a bit of minced fresh garlic, and a sprinkle of red pepper flakes.  I am sure any unflavored protein powder would work, too.  If you used a pea or rice protein instead of whey you could make it vegan.  A few chopped peanuts or cashews would make it company-worthy!  And of course you could serve this quick sauce over any cold pasta, or zoodles.

Black Bean Noodles with Thai Peanut Sauce

Makes 1 serving

• 2 Tbs PB2
• 1 Tbs water
• 1 Tbs tamari
• 1/2 scoop NCN unflavored whey protein powder
• 1/3 medium red pepper
• 2 green onions
• 1 serving noodles of choice, prepared and chilled
• salt and pepper to season

1. Mix the PB2 and water in a small bowl until creamy.
2. Add the tamari (soy sauce) and blend well.  Set aside.
3. Slice the red pepper into thin strips.
4. Cut the green onions into short lengths.
5. Place the noodles in a serving bowl.
6. Pour the sauce over the noodles and then arrange the veggies over the top.
7. Serve with salt and pepper to season.

Per serving, sauce and veggies only.

Weight Watchers P+ = 3.

Calories 129; Protein 20g; Carbohydrate 11g; Fat 2 g; Fibre 4g.

50 g is a very generous serving. You may be happy with less. Yup, the color is not very appetizing at all.

Prep your veggies and make the sauce.

Assemble and dig in!

Printable Recipe

Have you tried black bean noodles?

Are you a fan of PB2?

Do you like to punch up your dishes with added protein/protein powder?

Chocolate PB Frozen Protein Bites

This did not start out to be a post about North Coast Naturals unflavored whey protein powder… honestly.  But since I have used it, I cannot quit raving about it.

I have been a fan of North Coast Naturals products since I first started using them during this past year. And every time I open something new from them, I am completely blown away. This unflavored whey protein is no exception there, that’s for sure.

I wanted to make a batch of my Frozen Protein Bites, and try using some PB2 instead of a nut butter, in order to keep the fat content down a bit.  I had picked up several jars of PB2 and Chocolate PB2 while we were on vacation in Portland, OR this past Summer, and then a few more on our way home from Colorado a few weeks ago. I love it.

I decided to try the Chocolate PB2 with some banana in my mixture, but didn’t want to overpower the peanut butter flavor with a chocolate protein powder… or make it too sweet tasting, which can happen with a vanilla protein powder, so I chose this unflavored version from the box of goodies that North Coast sent me a few weeks ago… I hadn’t tried it before and thought this would be the perfect opportunity to give it a test.

And it came through with flying colors… why?  Because it has no taste. It truly is unflavored.  And it doesn’t alter the taste of any of the ingredients you put with it.  These bites are exactly what I wanted… just chocolate with peanut butter and banana. The fact that they are powered up with protein is just a bonus.  YAY!

Chocolate PB2 Frozen Protein Bites
Makes 8 bites

• 1 small – medium banana, mashed
• 1 scoop NCN unflavored whey protein powder
• 2 Tbs Chocolate PB2 reconstituted with 1 Tbs water

1. Mix the mashed banana with the protein powder till well-blended in a small bowl.
2. Add the reconstituted PB2 to the mixture and stir altogether.
3. Place about one tablespoonful of batter into each of 8 silicone muffin cups.
4. Place in the freezer for a couple of hours.
5. Store frozen and allow to thaw for a few minutes before eating.

Per serving of one bite.
Weight Watchers P+ = 1.
Calories 31; Protein 4g; Carbohydrate 4g; Fat 0g; Fibre 0g.

Protein powder, mashed banana and Chocolate PB2 mixed with water… that is it!

Mix them all together…

and spoon into silicone muffin cups and freeze.  I use silicone because the frozen bites just pop right out of them and don’t stick.

Printable Recipe

Do you like to have a little nibble before you work out?  

What is your favorite pre-workout snack?

My White Smoothie

I didn’t run very much during the month of March.  But I have a very good reason excuse. I had a one-month membership to GoodLife Fitness that I won in a giveaway and wanted to make the most of it so I attended some group exercise classes 3 times a week… Body Pump on Tuesdays, Flow Yoga on Wednesdays, and Body Flow on Fridays.  I did strength training on Sundays and Thursdays with The Captain at home, and we also did a lot of walking.  Before every group class I ran on a treadmill at the gym for anywhere from 10 to 25 minutes, including some sessions of sprint intervals… so there was that!  But overall, running took a back seat… and so when we did finally get out for a 5 km run earlier this week, and again today before our 3.5 km run (after our strength workout) I wanted to make sure we were well prepared with some nutritious fuel.

I like to drink a high protein smoothie before I head out for a run.  I find I don’t need to wait as long after drinking a smoothie before heading out, as I do if I eat something solid.  If I drink a smoothie I only need to wait about 20 mintues to half an hour before I start running. If I eat something solid I need to wait a full hour.  If I don’t I tend to get sick.

This simple combination that I call My White Smoothie is nutritious and delicious. Those are my two main criteria for a pre-run drink. 

My White Smoothie
Makes 1 serving

• 1 scoop vanilla protein powder
• 1/2 ripe banana
• 1 cup unsweetened almond milk
• 1 scoop Fermented L-Glutamine

1. Mix everything together with your blender and enjoy.

Per serving.
Weight Watchers P+ = 5.
Calories 204; Protein 26g; Carbohydrate 18g; Fat 4g; Fibre 2g.

Printable Recipe

This drink is a good way for me to get my Fermented L-Glutamine in.  This supplement is flavor-neutral so there is neither added taste nor added color.  I also use a 100% ISO Whey Protein Powder – both of these products are from North Coast Naturals.  You can certainly make it with any vanilla protein powder you like… and  just leave out the L-Glutamine if you don’t use it.



What is your favorite pre-workout fuel?


Are you a high protein smoothie fan?

Hemp Protein and Banana Pancakes

These pancakes were born of combining my love for pancakes with my love for hemp protein powder. I particularly like the one from North Coast Naturals. It mixes readily with other ingredients and is flavor-neutral so never overpowers the taste of the other ingredients.

I bet you could substitute cooked pumpkin or other squash for the banana in this recipe quite easily, if you like.

You will want to have your patience cap on when you make these pancakes.  They take a wee bit longer to cook than a pancake made from a flour batter does.  Just a wee bit, but still, when you are hungry… noticeable.

Hemp Protein and Banana Pancakes
Makes 1 serving of 2 pancakes

• 1/2 ripe banana, mashed
• 3 Tbs egg white
• 1 Tbs almond milk
• 2 Tbs hemp protein powder.
• dash of cinnamon

1. Mash half of a ripe banana in a medium bowl.
2. Add the egg whites and beat with a fork to combine with the mashed banana.
3. Add the almond milk, hemp protein powder and the cinnamon and stir to combine.
4. Set a non-stick pan over MEDIUM heat on the stove and when it has warmed up, spoon half of the batter into the pan. Allow to cook until edges are set and bubbles appear throughout, about 4 or 5 minutes.
5. Flip over and cook the second side for about 3 minutes.
6. Remove to plate and cover to keep warm while cooking the second pancake in the same manner.
7. Serve with your favorite toppings.

Per serving, without toppings.
Weight Watchers P+ = 4.
Calories 190; Protein 20g; Carbohydrate 23g; Fat 3g; Fibre 9g.

Printable Recipe

Don't forget about the North Coast Naturals giveaway that is open to Canadian residents until April 3rd, 2014.  You can find the details here on this blog post.  Good Luck to you!

North Coast Naturals Fermented L-Glutamine and Raw Hemp Smoothie

I want to tell you about a couple more of the great products from North Coast Naturals that I have been trying out… Fermented L-Glutamine and Raw Hemp Smoothie.

Glutamine is the most common amino acid found in our muscles.  I decided a while back to supplement with L-Glutamine to aid in my recovery, particularly when doing longer runs and when strength training.  I did a lot of research and decided this was something that would benefit me, and my immunologist agreed.

The Fermented L-Glutamine from North Coast Naturals comes from a fermentation process of beets. Beets are fermented with probiotic cultures, which means a 100% vegan fermented L-Glutamine. North Coast Naturals Fermented L-Glutamine is absolutely pure glutamine from Ajinomoto® — the only glutamine manufacturer in the world with a master drug file number for L-Glutamine.  You can read more about it on their web site.

North Coast Naturals Fermented L-Glutamine is a fine white powder.  And when mixed with water it produces a tasteless, but cloudy drink. If you drank it with your eyes closed, you would think you were drinking plain water.  Sometimes I have it after a workout, or sometimes before bedtime.  And I have also mixed it into an after-workout smoothie.   Again, it is flavor neutral, so never adds any taste to my drink.  If you like fruit or veggie juices, you could certainly add it to them, too.

Fermented L-Glutamine in plain water produces a cloudy, flavorless drink.

I really liked the Raw Hemp Smoothie the first time I tasted it. The flavor I have is a very nice chocolate. And it is so easy to use.. just mix a couple of tablespoons of the powder with up to a cup of water, and stir or shake. Instant smoothie.  And delicious.

It is a very fine powder, quite similar to cocoa.

And mixed with plain water… silky and smooth...  no lumps or chalky taste.

The first time  I tried the Raw Hemp Smoothie, I made drinks for The Captain and I to sip after a workout.  I love chocolate and berries together so I blended some frozen mixed berries into the Raw Hemp Smoothie powder along with some almond milk and a banana. Lovely.  Quite substantial, too.

Hemp, Berry, and Banana Smoothies

Makes 2 servings

• 2 cups unsweetened almond milk
• 1 cup frozen mixed berry blend
• 1 ripe medium banana, peeled
• 4 Tbs North Coast Naturals Raw Hemp Smoothie, Chocolate flavor

1. Put all ingredients in blender and puree till smooth.
2. Pour half into each of 2 serving glasses.

Per serving.

Weight Watchers P+ = 5.

Calories 206; Protein 9g; Carbohydrate 39g; Fat 4g; Fibre 14g.

And one morning, while getting ready to do a strength workout with The Captain, I mixed a couple of tablespoons of the Raw Hemp Smoothie powder into a cup of hot coffee, and thoroughly enjoyed the Hot Hemp Mocha Smoothie that resulted.  A couple of drops of peppermint extract would be a lovely addition!

Hot Hemp Mocha Smoothie
Makes 1 serving

• 1 cup hot coffee
• 2 Tbs North Coast Naturals Raw Hemp Smoothie, Chocolate flavor

1. Stir together and enjoy!

Per serving.

Weight Watchers P+ = 2.

Calories 90; Protein 7g; Carbohydrate 18g; Fat 1g; Fibre 10g.

The Raw Hemp Smoothie also comes in a flavor called Berry Burst.  Sounds quite exotic, no?  I really like that this mix is so high in fibre and low in fat. Check out all the features and benefits on the North Coast web site.  I am sure you will be just as impressed as I was.

North Coast Naturals provided these product to me at no cost… the enthusiasm and opinions are my own.

What is your favorite smoothie these days?

Have you tried hemp protein powders or smoothie mixes?

Gluten Free Banana and Raisin Drop Cookies

I don’t seem to do much baking these days and I really wanted to make something for The Captain this weekend.  He has been so supportive of all the ‘extras’ I have taken on lately… so I came up with these cookies as a treat for him.  These Gluten Free Banana and Raisin  Drop Cookies are not only gluten free, but also grain free, and egg free. My goodness, that sounds so boring… but I can tell you they are very taste-full and have a lovely soft texture.

Actually, I am quite excited about how good they really are…. I ate 3 of them myself! And he really likes them too, thank Goodness.

The Captain loved the raisin drop cookies his Mother made when he was a child so I thought I would try to make something similar that he would really like, but in a gluten free, grain free version.  He doesn’t appear to be suffering from any of the ill effects of gluten sensitivity that some members of his family do, but I do make a point of finding gluten free alternatives for him whenever I can. 

The banana subs nicely for lots of fat and sugar that a regular cookie would have, and also for the egg too.  I made 10 cookies out of this batter… you could make more and rework the N.I. accordingly.  And, you would need to bake them for a shorter amount of time, too.

I used North Coast Naturals Organic Soya Protein in this batter. I like that it is both flavor and color neutral when mixed with other ingredients.  I think you could likely use any soy protein, but not sure if the texture would be as good with a whey or a veggie protein, in this recipe. 

Gluten Free Banana and Raisin Drop Cookies
Makes 10 cookies

• 3 Tbs brown sugar
• 3 Tbs soft butter
• 1 ripe medium banana, peeled
• 2 Tbs soy protein powder 
• 2 Tbs coconut flour
• 1/4 tsp baking soda
• 1 tsp vanilla extract
• 1/2 tsp cinnamon
• 3 Tbs raisins

1. Preheat oven to 375°F.
2. Place butter and sugar in a large bowl. Beat with mixer until well combined.
3. Break banana into chunks and add to the bowl. Beat into butter and sugar mixture.
4. Stir in vanilla extract.
5. Add protein powder, coconut flour, baking soda, and cinnamon.  Beat again until batter is smooth.
6. Add raisins and stir in to batter till evenly distributed throughout.
7. Drop by spoonfuls onto parchment paper lined baking sheet.
8. Bake for 10 – 11  minutes.
9. Remove from baking sheet an allow to cool on racks.  Cookies will be very soft until they cool.

Per cookie.
Weight Watchers P+ = 2.
Calories 82; Protein 1g; Carbohydrate 11g; Fat 4g; Fibre 1g.

Spoon the batter onto parchment paper, into mounds about 2 or 3 inches apart.

They will be quite soft when they come out of the oven.

Be sure to let cool about 15 minutes so that they firm up nicely… if you can wait that long!

Printable Recipe

Power-loaded Pumpkin Protein Pancakes

For years now I have gone back and forth between whey and soy protein powders…. until I recently added North Coast Naturals Organic Hemp Protein Powder into the rotation.  Now I have 3 distinctly different kinds of protein powders in my cupboard. And I love and use them all.

I often select a soy protein powder when I am making something with a heavier, thicker batter, such as pancakes, or microwave mug cakes, or even cookies… when I want protein powder with a neutral flavor, and especially a neutral color.  I don’t normally use a soy powder in smoothies or frozen protein pops because I often find that I can taste the soy in these more delicately flavored items.

This North Coast Naturals Organic Soya Protein is high in fibre and a good source of Omega 3.  I like the N.I. Per 2 Tbs of powder: Calories 110; Protein g 10g, Carbohydrate 7g; Fat 4.8g; Fibre 5 g.  For you Weight Watchers, that works out to 3P+ per serving.

I put this NCN Organic Soya Protein to the test by blending it with some almond milk, a bit of cinnamon,  and a banana, and shared it with The Captain one morning recently, before we did our workout.  We both thought it was delicious!  And neither of us noticed any soy taste at all… only banana and cinnamon.  So this NCN powder truly is unflavored. This, to me, is a good thing.

Our Soy-Banana Smoothies

Since then I have made some wonderful protein-filled pancakes with it, too.  I always have lots of canned pumpkin on hand in the pantry, to fall back on, on days I don’t have cooked, leftover squash or sweet potato in the fridge.   I was craving pumpkin the other morning and came up with these pancakes, to enjoy after a morning workout. 

If you like, use pumpkin pie spice instead of cinnamon, or add dashes of  allspice and cloves along with the cinnamon.  And if you prefer a puffier cake, add about 1/2 tsp of baking powder, too.

Pumpkin Protein Pancakes

Makes 1 serving

• 1/4 cup canned pumpkin
• 1/4 cup egg white
• 2 Tbs NCN Organic Soya Protein
• 1 Tbs almond milk
• 1 tsp cinnamon and more for garnish

1. Mix all ingredients in a medium bowl.
2. Spoon half of the batter into a non-stick pan that has been warmed over MEDIUM-HIGH heat and cook about 3 minutes till bubbles appear.
3. Flip and cook the second side 2 minutes and then remove to a serving plate and keep warm.
4. Cook the second cake in the same manner.
5. Garnish with your favorite toppings and serve warm.

Per serving, without toppings.

Weight Watchers P+ = 4.

Calories 110; Protein g 17g, Carbohydrate 13g; Fat 5g; Fibre 7g.

I enjoyed my breakfast with the daffodils that The Captain picked for me that morning!

Do you use protein powders in place of grains in your pancakes, too?

Are you like me and eat pumpkin all year round? 

My Latest Obsession - North Coast Naturals Organic Hemp Protein Powder

I have several friends who really like North Coast Naturals Organic Hemp Protein Powder… so when I was given the opportunity to sample it recently, I was eager.  I had no idea what to expect.  But I trust these particular foodie friends!

When I checked the North Coast Naturals web site and looked at their Organic Hemp Protein Powder, I found this information:

Who wouldn’t be interested in  all of that?

I must say I was surprised by the color, which is sort of a light dusty brown… and the texture, which is a wee bit gritty.  I can discern no real flavor or taste to it, but I do like the nutritional information.  Two (2) Tbs of this protein powder contains 15g of Protein, only 2.5g of Fat, 9g of Carbohydrate and a whopping 8g of Fibre. It is Vegan, and sodium-free.  Normally I select a protein powder with fewer Carbs, but when they are mostly Fibre, I don’t hesitate.

Since it is flavor-neutral, I have been using it in savory dishes as well as sweet and am really pleased with the results.  The only time I would not recommend using it is where the color might be an issue… it does tend to make things brown or green!

I am always in favor of adding protein to my diet.  Without powders or other supplements, I find it nearly impossible to get in my daily requirement.  And, I do find that this Hemp Protein Powder seems to keep me satisfied much longer than a whey or soy protein powder does…and I wonder if that is because there is so fibre in it.

Here are some of the recipes I have created using this NCN Organic Hemp Protein Powder.  The first 2 are sauces for my zoodles… which of course could be used with pasta if you prefer.  And then I created a grain-free hot ‘cereal’ breakfast dish, and a dip for fresh fruit, too.  Read on!

Hemp and Yogurt Sauce for Zoodles and Noodles
Makes 1 serving

• 1/4 cup fat free plain Greek yogurt
• 1 Tbs North Coast Naturals Organic Hemp Protein Powder
• 2 cloves garlic, peeled, smashed, and minced

1. Mix yogurt and hemp protein powder until well-combined.
2. Stir in garlic and then refrigerate about 15 minutes for flavors to meld.
3. Toss with zoodles or noodles to serve. 
4. Season with salt and pepper if desired.

Per serving.
Weight Watchers P+ = 2.
Calories 97; Protein 14g; Carbohydrate 8g; Fat 1g; Fibre 4g.

Printable Recipe

And, you all know how much I love my Sensational Sesame Sauce.  I decided to add some Organic Hemp Protein Powder to it to give the nutritional value a boost, and it worked just fine… no change at all to the wonderful salty, smoky sesame taste.   And yes, I licked the bowl!



Hemp and Sesame Sauce for Zoodles and Noodles
Makes 1 serving

• 2 tsp Tahini paste
• 1 Tbs North Coast Naturals Organic Hemp Protein Powder
• 1 Tbs tamari soy sauce
• 1/2 tsp dark sesame oil

1. Mix tahini paste, hemp protein powder and tamari soy sauce till well-combined.
2. Stir in the dark sesame oil.
3. Toss with zoodles or noodles to serve.

Per serving.
Weight Watchers P+ = 4.
Calories 153; Protein 11g; Carbohydrate 7g; Fat 10g; Fibre 4g.

Printable Recipe

I like to have a hot ‘cereal’ sometimes for breakfast, but because I rarely, if EVER, eat grains (I hate to declare never cause ya never know!)  So, instead of oats or quinoa, or farro, or even brown rice, or wheat berries, I like to use ground flax meal.

I dressed mine up with some Greek yogurt, a few raisins and a bit of cinnamon.

Hot Hemp and Flax ‘Cereal’
Makes 1 serving

• 1/2 small ripe banana
• 1/4 cup egg whites
• 1 Tbs ground flax meal
• 1 Tbs North Coast Naturals Organic Hemp Protein Powder
• Dash of cinnamon

1. Mash banana in a medium bowl.
2. Add the egg whites and whip with a fork till frothy.
3. Stir in flax meal, hemp protein powder, and cinnamon.
4. Lightly coat the bottom of a saucepan with non-stick spray and set over MEDIUM heat.
5. When the spray has melted, add the banana mixture to the pan.
6. Cook, stirring continuously for approximately 3 or 4 minutes.  The color will lighten considerably as the egg white cooks and it will increase in volume.
7. Remove to serving bowl and garnish as desired.

Per serving.
Weight Watchers P+ = 4.
Calories 182; Protein 16g; Carbohydrate 18g; Fat 5g; Fibre 7g

Printable Recipe

Sometimes I like to slice up apples and have then with an almond butter and yogurt dip. So I added some NCN Organic Hemp Protein Powder and a dash of cinnamon to it… and it was really good, but the addition of a couple of drops of liquid vanilla-flavored Stevia turned it into fabulous. 

Hemp and Almond Butter Dip
Makes 1 serving

• 3 Tbs fat free Greek Yogurt
• 1 Tbs North Coast Naturals Organic Hemp Protein Powder
• 2 tsp almond butter
• Dash of cinnamon
• 2 drops of liquid vanilla Stevia, or to taste

1. Mix all the ingredients together till well-combined and enjoy with fresh cut up fruit such as apples, pears, peaches or bananas.

Per serving.
Weight Watchers P+ = 3.
Calories 140; Protein 14g; Carbohydrate 8g; Fat 7g; Fibre 6g

Printable Recipe

I am so enjoying this North Coast Naturals Organic Hemp Protein Powder… and will be sure to keep coming up with additional ways to get it into my day.  Watch for more new recipes and ideas coming soon.

Have you tried a Hemp Protein Powder?  Does the color put you off at all?

Smoothies, GREEN Energy Ballz, and Protein Pancakes... with North Coast Naturals

I was recently contacted by a representative from North Coat Naturals, with an offer of some products to sample.  It is a Canadian company so I was definitely interested.  This is a brand I have seen at my local supermarkets and have been wanting to try as some of my friends are fans.

After I checked out the lineup on their web site, I was eager to get on board.  I selected several items and they shipped them to me almost immediately.

I chose the Daily Greens powder for The Captain. As hard as I try to make healthy and nutritious meals, he often doesn’t eat what I think are enough veggies.  I thought that this Daily Greens powder might be the answer… I could make him a drink or a smoothie, and then stop nagging him worrying about his getting in an appropriate amount of vitamins and minerals throughout the day.  It won’t stop me from adding a handful of grape tomatoes, or baby carrots to his lunch plate, though!

The label on the Daily Greens powder says that it can be added to juice or water… and that 1 scoop has the same antioxidant level as 7 servings of fruit and vegetables.  The ingredients contain 48 berries, sea vegetables, phytoplankton… and more.  It is 100% vegetarian, 65% raw, and 60% organic.

Each scoop has 30 calories; 2g Protein; 4g Carbohydrates; .5g Fat; 2g Fibre.

The flavor is called Mixed Citrus and Berry… how bad could it be? 

I decided to make him a banana-based smoothie with it the first time out. I thought if I added it to something he already likes, the chances of a successful venture would be greater. I chose a very ripe banana, a scoop of the North Coast Naturals vanilla 100% ISO Protein Powder, a cup of fat free milk, and a scoop of the Daily Greens. 

1 scoop of the Greens powder measures between 1/2 Tbs and 1 Tbs

GREEN Banana Smoothie
Makes 1 serving

• 1 scoop North Coast Naturals Daily Greens
• 1 scoop North Coast Naturals vanilla 100% ISO Protein Powder
• 1 cup fat free milk
• 1/2 ripe banana

1. Whizz everything together with immersion blender.
2. Pour into serving glass and enjoy.

Per serving.
Weight Watchers P+ = 7.
Calories 274; Protein 36g; Carbohydrate 32g; Fat 2g; Fibre 3g.

It turned out to be the most beautiful pale green-blue color.  And the taste?  Quite nice, actually.  He really enjoyed it and I have to say, I was not only a bit surprised, I was also very happy. Win, win.

He said he would be eager to try it again, just mixed with water to see how it really tastes… all righty then.  We will be doing that for sure.

UPDATE…  The Captain actually quite likes the Daily Greens  mixed with cold water.  I tasted it myself and it is kinda sweet and ‘grassy’, but good.

Daily Greens mixed with cold water

I usually make The Captain a protein drink to enjoy before his morning workout and I like to vary it from day to day… so I thought I would try to come up with something completely new using the Daily Greens and the 100% ISO Protein Powder.  I made some GREEN Energy Ballz!

GREEN Energy Ballz
Makes 12 ballz

• 1 very ripe banana, mashed
• 1 scoop North Coast Naturals Daily Greens
• 1 scoop North Coast Naturals vanilla 100% ISO Protein Powder
• 1/4 cup almond meal
• 1/2 cup quick oats
• 2 Tbs coconut flour
• 1 T hemp hearts
• 1 T chia seeds

1. Place the hemp hearts in a small bowl and set aside.
2. Place the chia seeds in another small bowl and set aside.
3. Mix the banana, Daily Greens, vanilla ISO Protein Powder,almond meal, oats, and coconut flour in a medium bowl until well-combined.
4. Scoop the banana mixture into rounds using a 1 Tbs measure.
5. Roll half of the ballz in hemp seeds and the other half in the chia seeds.
6. Store in the refrigerator and eat as desired.

Per serving of 1 ball with chia.
Weight Watchers P+ = 2.
Calories 62; Protein 5g; Carbohydrate 7g; Fat 3g; Fibre 3g.

Per serving of 1 ball with hemp.
Weight Watchers P+ = 2.
Calories 62; Protein 4g; Carbohydrate 7g; Fat 2g; Fibre 2g.

He has been having one or two of them before our morning workouts and he quite likes them.  Win, win.


I was eager to test the North Coast Naturals vanilla 100% ISO Protein Powder for myself… I think the true test of a new protein powder, is to mix one scoop of it into 3/4th of a cup of plain almond milk… shake it up and see how well it mixes with the liquid and then taste it.

My trusty and ancient Tupperware Shaker Cup

This powder did mix nicely with the almond milk with just a few shakes of the cup… and the taste was such a great surprise… barely a hint of vanilla and not sweet at all. I have definitely found a great new powder to not only enjoy on its own, or with a variety of fruits and veggies, but also to use in baking and making pancakes.  Most of the vanilla powders I have used are quite sweet and very strongly flavored so I am happy this one is NOT either of those things.

I did make my old standby Flourless Whey Protein Pancake recipe with this 100% ISO Protein Powder and was not the least bit disappointed, believe me.

Flourless Whey Protein Pancakes

And I do like its formulation.  1 scoop contains 24g Protein, 2g Carbohydrate, just under 1 g Fat,  and 0g Sugar.  That works out to 3 Weight Watchers P+ per scoop.

I made The Captain a lovely protein shake with this powder too.

Caribbean Shake
Makes I serving

• 1 scoop North Coast Naturals vanilla ISO protein powder
• 1 cup fat free milk
• 1 cup frozen mix of mangoes, peaches, strawberries
• 1/2 ripe banana

1. Whizz everything together with immersion blender.
2. Pour into serving glass and enjoy.

Per serving.
Weight Watchers P+ = 8.
Calories 314; Protein 35g; Carbohydrate 43g; Fat 1g; Fibre 4g.

I find that using frozen fruit makes for a thicker shake… you can let it thaw before blending if you would like a slightly thinner mixture.

I am so looking forward to doing some baking and more experimenting with these and the other North Coast Naturals products in the box.  Stay tuned!

What is your favorite way to enjoy a protein powder?

Have you ever supplemented with GREENS product of any kind?

Is there anyone in your house who doesn’t eat enough freggies, too?