Project David: Apple Oat Pancakes and High Protein Strata
Posted Oct 03 2011 3:00pm
I have managed, for the last 3-4 weeks, to accomplish more on Sundays than I really thought humanly possible.
This week, I did cardio & abs, house cleaning, laundry, my own massive food prep AND made two new dishes for Project David (he’s up 5 pounds, btw).
Both of these dishes help solve a diet-dilemma… David has added more food, but he’s been eating the same amount for the last 4 weeks. It’s time to start adding more calories in, and these two dishes will help make that happen.
Forgot to take a picture before he ate them!
1/2 cup oats
2 whole eggs (or 1/2 cup egg whites)
1/4 cup soy flour
1/2 cup unsweetened apple sauce
1/2 teaspoon baking powder
cinnamon to taste
1. Mix everything. Cook like pancakes.
Makes 2 thick-as-heck pancakes containing 20+ g protein and 39g carbs.
Perfect ratio for David’s breakfast, and could probably be easily baked into muffins for a grab and go meal.
NOTE: David is really not watching his fat intake, so whole eggs & low fat cheese are part of his diet right now, as is peanut butter, raw nuts, coconut oil & olive oil. The eggs used here could easily be swapped for 1.5 cups egg whites, and the cheddar cheese could probably be omitted!
This is a great side for lunch, brunch or dinner for David — he’s likely to eat this alongside a rice, bean & tofu burrito or high-protein veggie burger.
4 slices whole wheat bread, cubed
Many handfuls of pre-cooked veggies (2-3 cups total): asparagus, cauliflower, spaghetti squash, zucchini
6 whole eggs
1 container low fat no-salt added cottage cheese
1.5 cups low fat shredded sharp cheddar
red pepper flakes, to taste
fine herbs, to taste
salt, to taste
1. Fill a large, sprayed casserole dish with the cubed bread and chopped, cooked vegetables. Mix well and set aside.
2. Combine the eggs and cottage cheese and blend (I used an immersion blender) until the cottage cheese is smooth. Stir in the spices and 1/2 cup of the shredded cheese.
3. Pour the egg & cheese mixture over the bread and vegetables, making sure everything gets well-coated and mixed. Top with the remaining 1 cup shredded cheese.
4. Cover & bake for 30 minutes at 350. Remove cover and continue baking for 20 more minutes, or until cheese topping is browned and casserole is firm.
Makes how ever many servings David gets out of it.
However, if it’s8 servings, this has more than 19g of protein per serving.