Tag Archives: nutrition

Protein packed pancakes

You know the saying, breakfast is the most important part of the day! Well it really is, and getting plenty of protein in the morning is key to burn fat throughout the day as well as have plenty of energy. Get up an extra 10 minutes to make yourself a nice breakfast and before you know it, it will become a routine.


  • 1/3 cup of egg whites
  • 1/3 cup of oats
  • 1/3 cup of low fat cottage cheese
  • 1 tablespoon of Vega Powder (or protein powder)
  • Sprinkle of cinnamon or cocoa powder
  • Sugar-free syrup
  • Earth Balance butter
  • Optional: chocolate chips, blueberries, etc. You can also add a packet of Stevia if you like your pancakes sweeter


Blend all ingredients and pan cook like regular pancakes.


Seared scallops with sweet potato puree and garlic sauteed spinach

It’s a mouthful (pun intended)! This may sound gourmet but let me tell you, it was so FREAKIN’ easy! It took less than 20 minutes to prepare, it was delicious, nutritious and it’s nice and light for summer. This recipe serves one.


Sweet potato puree

  • 1 cup stock (chicken or veggie, you can also use water in a pinch)
  • 1 sweet potato
  • teaspoon of brown sugar
  • 2 teaspoon of salt, more for seasoning
  • 1 teaspoon of pepper
  • dash of nutmeg
  • 1 heaping tablespoon of low fat sour cream (or you can use non-flavored yogurt for an even healthier version)

Sauteed spinach

  • 2-3 handfuls of spinach
  • Chicken or veggie stock (or oil)
  • 1 teaspoon of garlic


  • Paprika
  • Chili powder
  • Salt
  • Pepper
  • Butter or oil for pan



Combine spices in a small dish and tap the top and bottom of each scallop gently into the mixture, shake excess off. Heat butter or olive oil in a large, non-stick skillet over medium-high heat. Once hot, add the scallops. Make sure the scallops do not touch each other. Sear 2 minutes on each side, they should have a golden brown crust.


Meanwhile, heat broth or oil in a large skillet. Add spinach and garlic and saute until wilted.

Sweet potato puree

In a medium saucepan add chicken stock, brown sugar, 2 tablespoons sea salt, 1 tablespoon cracked black pepper, and a pinch of nutmeg. Stir mixture and bring to a boil. Meanwhile, peel sweet potatoes and cut into medium-sized cubes. Add to the chicken stock and cook for 15 to 20 minutes until soft. Once potatoes are soft, place potatoes in a food processor. Reserve the liquid and set aside. Add sour cream or yogurt and blend until smooth. If too dry, add broth. Season with salt and pepper to taste.


Sweet potato puree goes on the bottom. Then layer the sauteed spinach and finally add the scallops.


It’s also time to announce the winner of my Dreamfields Pasta giveaway!

CONGRATS to Andrea from Onion in my Hair!!! Please email me where you would like your box of pastas shipped to! (dishnutrish (at) gmail (dot) com)

And check out these Funky Monkey Snacks, they have 3 servings of fruit in each ounce! They are hosting a photo contest right now called “Where in the World is Funky Monkey,” but it ENDS TOMORROW! If you have their snacks handy, take them on your adventures today and take a picture! If you don’t, just download one of our images of the snacks and take that with you! All submissions have a chance to a year supply of our snacks or an iPod! Like their page on Facebook and follow them on twitter for updates on future contests.