The Performance Nutrition Blog

INGREDIENTS: 1 scoop strawberry flavored Pro Complete protein powder, 6 oz. yogurt, 1 tsp. cinnamon.

DIRECTIONS: Combine all ingredients in a glass or bowl. Mix and enjoy.

INGREDIENTS: 1 ½ cups Rice Krispies cereal, 1 ½ tbsp. honey, 2 tbsp. reduced fat butter, ½ cup oatmeal, ½ tsp. vanilla extract, 2 scoops vanilla Intek protein powder.

DIRECTIONS: Preheat oven to 325 F. Lightly coat a 9×9 baking pan with cooking spray. Mix all the ingredients together in a large bowl, then scoop onto the baking pan. Cook for 10-15 minutes or until the mixture is crisp.

INGREDIENTS: 1 cup oats, ½ – 1 cup 2% milk, 1 cup blueberries, 1 scoop Intek vanilla protein powder.

DIRECTIONS: Microwave oats and milk for 2 ½ – 3 minutes. Thoroughly mix protein powder into the oats. Add blueberries on top and enjoy.

1/2 c. butter

1 tsp. vanilla

1 egg

1/2 c. flour

2 tbsp. Intek or Pro Complete protein powder

1/2 tsp. salt

1 c. rolled oats

1 c. raisins

1/2 c. walnuts

1/2 c. carob chips

Combine first 3 ingredients and beat together. Add the next 3 ingredients to the mixture. Now stir in the last 4 ingredients.

Put mixture into a greased 8 x 8 x 2 inch pan and sprinkle with 2 tablespoons wheat germ. Bake in a 350 degree oven for 25 minutes. Makes 2 dozen.

1 to 1-1/2 cups sourdough

1 omega-3 egg

4 oz egg whites (omega-3 enriched if possible)

1 cup flour (any kind, whole wheat, if desired)

1 cup 2% milk (or soymilk substitute)

12 grams Intek or Pro Complete protein (2 heaping tablespoons)

2 teaspoons baking powder

either 4 or 5 apples or peaches depending on size or 2 cups blueberries (frozen is ok if they’re small)

1/2 teaspoon cinnamon (for apple pancakes only)

Recipe contains no butter, salt, omega-6 fat, or buttermilk. (zone friendly).

Separate the egg yolk and put in a large mixing bowl. Add milk, mix well. Mix in dry ingredients. Mix in sourdough. Fold in whipped egg white. Add the blueberries or chunky chopped fruit. If mixture is too thin, add a little more flour until mixture oozes slowly from a spoon.

Preheat a large skillet to just over 400°F (205 to 210 degrees C).

Lightly grease using heart healthy olive oil. When oil causes a drop of water to skitter, add the pancakes and smooth out quickly so chunks are flattened out a little. And cook as with regular pancakes.