What’s for Breakfast? (and snack and lunch)

By Patricia Jean-Vézina on May 21 / 2015

[Nutrition, Recipes]Comments


The ever elusive meal.

The most important meal of the day.

The one that needs the best balance.

The one with low/no sugar.

The one you’re meant to eat within an hour of waking up.

So much to remember – but just work on breakfast and you’ll feel fitter, lighter and more energetic in no time!

So that’s great – you’re thinking.  I need to eat.  But what?

I often recommend smoothies to my clients.  They’re fast, tasty and an easy way to get a balanced meal.  Sometimes, however, my clients want to eat REAL food for breakfast, which I totally get.

That’s when I recommend these.  If you eat dairy, these are FANTASTIC.  A high protein alternative to traditional pancakes.  And the best part about these?  You can double the batch and keep the rest for later in the week or for snacks.  I just eat these plain they are so good.  They also freeze well.

Portion size is two pancakes about 4-5″ in diameter.  One recipe makes about 2.5 servings.  Perfect for two breakfasts and one snack.


Apple Cinnamon Pancakes

High in protein breakfast option using whole grains!


1 cup plain oatmeal

1 cup egg whites (6 egg whites)

1/2 cup 1% cottage cheese

1/2 tsp cinnamon

1 tbsp raw honey

1/2 tsp baking powder

1/2 sweet apple, chopped

oil spray



  1. In a blender, combine oatmeal, egg whites, cottage cheese, cinnamon and honey; process until smooth. Add baking powder and process briefly, just enough to mix it in.
  2. Stir in chopped apple
  3. Coat a medium nonstick skillet with oil spray and heat over low flame. Pour 1/2 cup pancake batter into pan.  When pancake is golden underneath (use spatula to peek), flip and cook for a few minutes on other side.
  4. Transfer cooked pancake to a plate, repeat process for the other 3 pancakes. Serve with a sugar-free syrup or just a bit of cinnamon.


For dairy-free option – For a very simple cottage cheese substitute, you can blend or mash some Firm Silken Tofu with a dash of lemon juice. Silken Tofu can substitute cheese in many recipes, replacing cottage cheese or ricotta in dips, sauces, smoothies, pies, and pasta dishes.

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