Breakfast Brownies

Who here can get their children to eat multiple servings of vegetables every day? I’m sure they are obsessed with nutrition, right? Anybody have toddlers who understand that omega-3 fatty acids are the building blocks for brain growth? Do your kids readily gobble up all the protein they need to get “big and strong”?

I have to admit that my kids are some of the best eaters I have ever met. That said, they are still 3 and 5 years old and definitely form their own opinions about food. One week they are all about sweet potatoes, the next week they won’t touch them. One day they will eat an entire avocado with a spoon, the next day it’s “Mommy, avocados are spicy” (‘spicy’ is the term my kids now use for things they don’t like. I have no idea how that happened, but here we are).

Sound familiar?

I’ve found a few ways to sneak things into foods that they already like (spinach in smoothies is nearly invisible as far as taste goes, flax meal blends great in pancakes, etc), but I am always looking for more ways to do it!

These yummy and easy Breakfast Brownies are packed full of important vitamins, protein and fats that will keep young tummies full and start the day off right! Perfect for busy on-the-go mornings or a nutritious after-school snack. Forget the cereal and bagels, check out the health benefits of just some of the ingredients:

Almonds – vitamin E, magnesium, protein and antioxidants.

Avocado – more potassium than bananas and loaded with fiber.

Carrots – antioxidants, vitamins A, C, K and B8, potassium and protect the central nervous system.

Coconut oil – the fatty acids kill harmful pathogens and prevent infection, keeps you full longer, and supply energy to brain cells.

Eggs – lots of protein, zinc, iron and rich in omega-3 fatty acids.

Zucchini – anti-inflammatory and contains manganese and vitamin C to keep the heart strong.

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Feel free to substitute the protein for another brand, just make sure it’s a whey blend or pea or plant base; isolates won’t work. Been there done thaaaaaaat.

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‘Merica Protein Waffles

Apparently my latest sprinkle obsession is contagious, because I have gotten so many snaps and texts from people who have been adding them to their waffles and pancakes these last few days… YAS! I think it’s amazing. Sprinkle happiness everywhere! All the pun intended!

Plus I’m still pretty convinced that sprinkles have no macros or calories, soooo LOAD ‘EM UP, FAM, LOAD ‘EM UP.

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I realize I am posting this AFTER most people have had breakfast, but for those of you slightly hung over from Memorial Day weekend festivities, here’s an idea that will instantly make your day better. Because sprinkles.

I think my favorite part about these is that they are gluten-free AND super easy to make AND there are only 6 carbs per waffle! Yes, that even includes the chocolate. But not the sprinkles… because we already decided those don’t have calories, remember?

Side note: you can absolutely use your own waffle recipe for these. I just can’t promise Grandma’s super-secret traditional mix is as macro-friendly as mine…

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Birthday Cake Protein Waffles

Everything in moderation. Except for sprinkles. You can never have too many sprinkles.

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I used my base waffle recipe for this stack, added vanilla extract for extra flavor, and then, of course, sprinkles, because you cannoy have birthday-themed anything without them.

The YouFreshNaturals Birthday Cake Coco-Nut Butter was the perfect “glaze” on the top layer. This was a post-training meal for me so I also added half of a Lenny & Larry’s cookie for extra carbs and calories to refuel.

Speaking of carbs and calories, if you’re reducing either of those you can easily omit the nut butter and cookie and this stack becomes 215 calories and only 11g of carbs! However, you really won’t get the full celebration-in-your-mouth effect without all that extra birthday fun on top. Trust me on this one.

If you don’t follow me on Snapchat yet, you should (“alphakilo7″…go ahead…I’ll wait…), because I always snap the food on there first before I dress it up and try to use proper grammar and add it to this blog.


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Note: for a more “traditional” waffle consistency, I recommend using a whole egg instead of just the whites. I am sensitive to the yolks, which is why I usually use just the whites. 

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Peanut Butter Banana Protein Waffles

If you’ve followed me on social media for more than the last, let’s say, 15 minutes, you are likely aware that I am obsessed with waffles. Breakfast, lunch, post-training, dinner, dessert… They’re the most versatile food in my dietary arsenal, one of my obvious favorites, and let’s be honest, have you ever looked at a plate full of these dripping in syrup and toppings and just thought, “…nah.”?

That’s what I thought.

Anyway. Versatile.
I make different types based on what time of day I’m eating them. For instance, if I have them for breakfast I will make them higher in fat (use a whole egg in the mix and top with some sort of fun peanut/almond/cashew butter) to keep me full while I work all morning.
If they are a post-training refuel then I will make them low fat (using egg whites) and higher carb (add bananas, granola, chocolate, cookies, etc). Post-training is probably my favorite time to eat these because I either 1) just had my body and soul crushed, in which case waffles cheer me up, or 2) I had an awesome session, in which case I want to freakin celebrate–with food of course. Either way, these tasty pancakes with abs are always there for me, you know?

I can also make nearly-zero-carb “prep waffles” when I’m a week out from a meet and have to make weight. Not nearly as much culinary fun on those, but my point is I always find a way to make waffles happen in my life, regardless of whether I’m on a macro budget or not.

You see? Waffles. Every day. For every occasion. It’s the perfect food.

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Thanks to the fantastic humans at Better Body Foods, I was surprised with a huge tub of PBfit Powdered Peanut Butter, among other goodies, so I dedicate this first waffle post to them, and, of course, the love of all things peanut butter-related.

This recipe is an example of a variation I would eat post-training. Just one variation of, oh, about 500? I appreciate having choices.

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Note: for a more “traditional” waffle consistency, I recommend using a whole egg instead of just the whites. I am sensitive to the yolks, which is why I usually use just the whites.