Posts Tagged 'protein'

french toast pancakes

Good morning, friends!  I hope that your week is going well so far, and if not…well, it’s almost the weekend! 🙂

This morning I was craving something delicious for breakfast.  Don’t get me wrong, the cinnamon Life I had yesterday was delicious, but I wanted something that offered a bit more flavor and that kept me full.  I decided to cook up some pancakes, but didn’t want to fuss with a lot of ingredients.  I searched some of my favorite recipe blogs and cooking sites, but then decided to just wing it.  It was a good decision, because I ended up with French toast pancakes.  That’s right – two of the most classic breakfasts foods in one.  


French Toast Pancakes 

note – this recipe is for one serving (three pancakes), but it could easily be multiplied to fit your needs


one egg (farm fresh from my sweet friend, Amy)

1/3 cup low fat cottage cheese

1/3 cup oats (I used regular, but I think quick cooking oats would also work)

4 or 5 drops NuNaturals vanilla stevia (or 1/2 tsp vanilla and 1 pack stevia, splenda, or sugar)

1-2 tsp coconut oil (or whatever oil you have on hand)

Blueberries (optional)


Combine all ingredients in food processor or blender.

Heat oil in skillet or griddle over medium-high heat.

Using a spoon or 1/4 cup measuring cup, drop batter into skillet (should be 3 quarter-cup servings).

If using blueberries, drop a small handful on top of each pancake.

Cook until bubbles start to form and pop (I think about 3-4 minutes).

Gently flip over and cook on other side until desired color is reached.

Enjoy with toppings of choice!

Pancake collage

The egg in these pancakes gave them a French toast taste, and they were incredibly delicious!  I enjoyed mine with a little Brummel and Brown yogurt spread and some maple syrup.  Some other toppings that would be great would be nut butters, Greek yogurt, fruit, fruit spreads, nuts, chocolate (I had a very hard time deciding between adding chocolate chips or adding blueberries), etc. 

As far as nutrition stats go, let’s compare these to typical pancakes.  According to myfitnesspal, one serving of pancakes has 275 calories, 33g carbs, 13g fat, 8g protein, 675mg sodium (!!!!), and 9g sugar.  This recipe (not including blueberries or any toppings) has 235 calories, 22g carbs, 9g fat (mostly from the egg), 18g protein, 375mg sodium, and 4g sugar.  So basically, half the sodium and double the protein – um YES please!

I’m heading out to Nashville today and flying to Ohio tomorrow to be with my family for a celebration (more on that later).  I hope y’all have a great day!

much love,


so tell me…

What’s your favorite topping(s) for pancakes?

Which do you like more, French toast or pancakes?


Chocolate Coconut Smoothie

First, I want to thank you for all the sweet and encouraging comments on last night’s post!  Y’all are the best!  I’ve officially decided that I’m going to choose a half marathon that takes place sometime in the next year, train hard, and run that sucka!  🙂  Don’t worry – you know I’ll keep you posted with my every move.

Now about that smoothie…

The only thing on my mind last night was a smoothie.  After teaching a dance to my cheerleaders, teaching hiphop, then teaching SHRED, I was incredibly HOT (I think I was sweating through my shoes), tired, and hungry.  Daniel had some leftovers heated up for me when I walked in, so the smoothie craving got put on hold.  Before going to bed, I set out all the things I would need this morning to fulfill that craving.  A little planning always helps!

It was quite an ugly gray/green/brown color, so I’ll spare you the picture.  Just use your imagination haha.

Into the blender went:

  • 8-10 ice cubes

  • slightly less than one scoop Optimum Nutrition Performance Whey in chocolate shake

  • 2 cups fresh baby spinach (this is what gave my breakfast its beautiful color)

  • 1 tbsp Hershey’s special dark cocoa powder

  • 1/2 cup low fat cottage cheese (extra protein!!!)

  • a pinch of xanthan gum (this makes the smoothie so thick and luscious)

  • 4 tbsp organic unsweetened low fat finely shredded coconut

  • 1/2 tsp coconut extract

  • 1/2 tsp Mexican vanilla extract

  • a little sprinkle of Truvia

  • 1 cup unsweetened vanilla almond coconut milk

Man, oh man, was this tasty!  It was poured into a large cup and taken to my morning coaches meeting (where it got some strange looks from my coworkers – nothing new here).  It was about 400 calories, which may be a lot for some people, but I prefer a filling breakfast that has a lot of staying power.  It had 38 – yes, 38! – grams of protein!

*To make just a chocolate smoothie, simply leave out the shredded coconut and coconut extract, and use unsweetened vanilla almond milk (or other milk of your choice).

In case you are weirded out by the addition of spinach, just trust me – you don’t even taste it.  It tastes just as chocolate-coconutty as ever, but I know that I’m also getting the healthy punch of raw spinach.  You can check out some of the known health benefits of spinach here.


The same thing goes for the cottage cheese.  Even if you don’t like the texture of it, it blends up completely smooth in this smoothie.  It adds a creaminess to the recipe, and it adds extra calcium and protein.  Give it a shot – I think you’ll like it.

So tell me…

What’s your favorite smoothie recipe?

Do you ever add spinach to your smoothies?

The Plan

Happy Monday, friends!  I hope that today was a good one for you.  The weather was absolutely gorgeous again here today, and I am so thankful to be on SPRING BREAK!!!!!!

After sleeping in until 8 this morning (which was glorious), I got up to make breakfast.  On a normal day off from school, I would spend my time in the kitchen making something delicious that I normally wouldn’t have time for on a school day.  That was not the case today.  Today marked the beginning of my eight week eating plan.  I’m calling it a plan because the word diet makes me cringe.

I’ve been stuck lately.  Well, that’s not completely true, because you can’t be stuck if you’re gaining weight, can you?  For some reason, my body has decided to rebel against any attempts to stop the numbers from climbing higher on the scale.  I’ve noticed that my body fat percentage has gotten higher, and I’ve also noticed that my pants are a little quite snug.

After ranting about it and having a meltdown (sorry Daniel), I decided the best way to fix this problem was to develop a plan.

I felt like I didn’t even have a “pl” as Phoebe said.:)

Sure, my “plan” has always been to eat clean and make workouts count, but I haven’t been pushing myself to make changes and see results.

That changed today.  Last weekend, I came across an eating plan by Cassey at blogilates.  It’s one that she did to drop her body fat percentage, and it definitely worked for her.  I’m starting by following the eating guidelines as she did, and after the first week I’ll be able to see if I need to make any changes to suit my needs and lifestyle.

I don’t plan on posting the full plan until after I’ve been able to evaluate it and give it some time.  The basics are what you would expect – low carbs, no sugars, extremely high protein, and a TON of water.  If you have some specific questions about the plan, just shoot me an email at southernfitfoodie AT gmail DOT com.

So tell me…

What’s your eating/workout plan?

Do you have a plan for anything else?

Chobani Giveaway!!!!!

It’s no secret that I absolutely adore Chobani Greek yogurt.  It is delicious, affordable, and loaded with protein.  What more could you ask for?

The awesome people over at Chobani caught wind of my love of their product and graciously offered to send me a sample pack.  After I finished squealing with glee and jumping up and down at the thought of a whole case of Chobani, I quickly sent them all my info and went outside to wait for the delivery that was coming in about 10-14 days.  🙂

(rocking the clashing blues and Daniel’s FD shirt)

Naturally, I had to open the box immediately.  I tore into that baby like a kid on Christmas morning!  I think this may have actually been better than opening Christmas presents because I knew the contents were 1. delicious 2. healthy 3. in no need of being returned.

They definitely live up to their catch phrase!  Nothing but good waited for me inside this box!

Mmmmm a whole cheese pizza box of Greek yogurt, just for me!

*If you are confused by the above statement, please go watch Home Alone*

But wait…it’s not just for me!  One lucky reader will get her (or his) very own box of Chobani Greek yogurt.  You will receive four six-ounce containers of each of their new flavors.

Apple Cinnamon

Passion Fruit

Blood Orange

You can check out my individual reviews of these awesome new flavors here.  I’ve been snacking on these nearly every day since they arrived, and I’m planning on using one of them in my smoothie for breakfast tomorrow.

How to enter (each comment will count as a separate entry):

Leave a comment telling me which flavor is your favorite (or which one you think you would enjoy most)

Subscribe to my blog and comment saying you did (or comment saying you are already a follower if that’s the case)

Tweet about this giveaway: “Enter to win FREE #chobani yogurt from @natalie cates at southernfitfoodie” and comment saying you did so

Link to this giveaway on your blog or facebook page and comment with the link

I will randomly select a winner next Thursday and the winner will be announced Friday, March 9.

Enjoy your weekend!!!

The epitome of summer in the south

Hello, friends!!!  (I could really say “Hello, Mom and Amber” – but it sounds a lot better to refer to you in this way haha.)  Does anybody else feel like Monday and Tuesday were a full week on their own?  Not that they were bad, I just feel like so much happened between Monday morning and Tuesday night that it had be more than 48 hours.  However, we still have a few days to be productive this week, but THEN…it’s a holiday weekend!!!  YAY!

Since I had multiple workouts on Monday, I kept a close eye on my protein intake.  I typically try to get about 70-80 grams of protein per day, but I knew I needed more on this particular day.  Are you ready for this???  I got in 105 grams of protein Monday – BAM!  This was accomplished by eating a Fitnessista cookie dough cereal bowl for breakfast (with vanilla Sun Warrior), leftover grilled salmon for lunch, tuna for a snack, and Cajun baked fish for dinner (thanks, Daniel, for cooking this amazing fish and having it ready as I walked through the door after Zumba).  I also ate a plethora of snacks on Monday, and they were all delicious.  However, there was one that was absolutely perfect.  This is the epitome of summer in the south…

That would be a home grown tomato sandwich (whole wheat honey bread and Smart Balance mayo, salt and fresh cracked pepper).  You better believe I’ll be eating a LOT of these this summer!

I hope everyone is having an awesome week so far!

What are some of YOUR favorite foods that just scream summer???

Tomatoes, watermelon, cantaloupe, corn on the cob, zucchini, berries, homemade ice cream, and anything that can be put on the grill 🙂

Harley’s favorite summer food is grass


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