5 rounds for time of:
2 legless rope climbs, 15 feet
20 dumbbell snatches (65/45)
OTM x 10
odd- HSwalk or hold practice
even- GHD or abmat sit ups
Cottage Cheese Pancakes
by Coach Courtney, RD www.vitalitynutrition.ca
Three ingredient protein-packed pancakes? Sign me up! The recipe made two medium pancakes to serve one!
Any meal that is packed with protein, fibre, healthy fat, and volume foods is a winner in my books. The recipe has a great base of protein (from the cottage cheese and egg) and fibre (from the oats) but is low in volume and healthy fat. But that's an easy fix - just add toppings. Let's be honest, the beauty is in the toppings!
Make it your own all while adding protein, fibre, healthy fat, and volume by:
Protein: add a dollop of vanilla Greek yogurt or plain Greek yogurt mixed with your favorite protein powder
Fibre: top with thawed frozen berries or fresh berries. Tip: I LOVE microwaving frozen berries and then mixing them with 1 tsp of chia seeds which transforms the juices from the berries into a jam like consistency. Delicious topped on pancakes!
Healthy fats: I love slathering the pancakes in almond butter but a sprinkle of any nut or seed instantly boost the fats in the recipe - not to mention adds an extra dose of vitamins and minerals
Volume: I replace maple syrup with fresh berries or thawed frozen berries. The berries offer more volume, fibre, antioxidants, and vitamins and minerals than syrup. But hey! I am not opposed to a drizzle of real Canadian maple syrup - yum yum!
Combine the three ingredients in a small blender
Add a dash of baking powder or cinnamon and vanilla.
Spritz a frying pan with nonstick spray.
Cook at medium heat on both sides but don’t flip until you see bubbles!
Add nutrient-dense toppings. See above for ideas to make it your own!
Yields: 2 medium pancakes
Interested in more protein pancakes or waffles?