Saturday, August 16, 2014

High Protein Angel Food Cake

I have been working on perfecting this recipe for a few weeks, and I am finally satisfied that it is ready to share. I have decided to simply call it my High Protein Angel Food Cake.

 I am so excited about it… more excited than any of the recipes I have created for a while.

It has pretty much the same ingredients as my High Protein Breakfast Puff, but instead of cooking it on the stovetop in a skillet, I have baked it in the oven.  And it is fabulous… very much like Angel Food Cake, I think.  Not even a bit drier. Actually, The Captain thought I was making an Angel Food Cake when he smelled the aroma coming from the oven the first time I started messing with these ingredients.

The trick is to make sure that the egg whites are at room temperature before you beat them. And yes, I used egg whites from a carton.  And no, I have not tried it without the cream of tartar.  You can leave out the stevia if you wish, and of course you can use flavor of protein powder you like.  I used North Coast Naturals 100% ISO Whey in vanilla for this batch. Or even make it a bit sweeter; I used NuNaturals liquid stevia here.

After it comes out of the oven, it may fall a bit if you have not beaten the egg whites enough, so don’t despair if that happens. It won’t affect the lovely taste. 

And you can enjoy this puff in so many ways.  The first one I made and shared with The Captain, he spread strawberry jam on top of his half.  And I had mine with with a slather of crunchy peanut butter.

This time, I mixed up some  PB2 to drizzle over mine, and he chose to have his with a slurry of peanut butter and jam.  It’s all good. 

Can’t  you just imagine this topped with whipped cream or yogurt and berries?  Mmmmm.  I think this is going to become my birthday cake from now on.... I always had an Angel Food Cake on my birthday when I was a child.




High Protein Angel Food Cake
Makes 1 cake
  • 1/2 cup (approximately 4) room egg whites at room temperature
    1 tsp cream of tartar
    10 drops liquid vanilla stevia
    3/4  scoop whey protein powder
    1/2 tsp baking powder
  1. Preheat your oven to 350°F.
  2. Lightly coat a pie plate or round cake pan (about 8 or 9 inches across)  with non-stick spray.
  3. In a large bowl, beat the egg whites, cream of tartar, and vanilla stevia until stiff peaks are formed.  This may take several minutes and longer if the air is humid.  You cannot hurt them by overbeating. 
  4. In a small bowl, mix the protein powder and baking powder together.
  5. Add the powder mixture to the stiff egg whites and gently combine. Do not break down the peaks when mixing.
  6. Pour the mixture into the prepared baking pan, gently spread it evenly,  and bake for 20 minutes.
  7. Remove from oven and let rest 5 or 10 minutes before cutting or serving.
Per whole cake.
WWP+ = 4.
Calories 151; Protein 30g; Carbohydrate 5g; Fat 1g; Fibre 0g.

Aug 15 puff 001
Beat the egg whites still stiff.


Aug 15 puff 003
Lift the beaters from the egg whites. If mounds form in the egg whites, they are getting stiff.


Aug 9 Angel Cake (1)
When you think they are stiff enough, beat them a couple of minutes longer!


Aug 15 puff 004
Sprinkle the powder mixture over the whites and fold in, gently.


Aug 15 puff 005
Put the mixture in the baking pan and put in the hot oven.


Aug 15 puff 006
Right out of the hot oven… allow to rest out of drafts and cool breezes.


Aug 15 puff 007
Nice crunchy top.


Aug 15 puff 008
Mmmmmm.


Aug 15 puff 009
And look at the insides.  Soft and luscious.


Aug 15 puff 010
Half of the puff makes a very filling snack alone…


Aug 15 puff 011
here topped with Chocolate PB2…


Aug 15 puff 012
and here, with PB & J



Are you an Angel Food Cake fan, too?

If you like this recipe, won't you please consider Pinning or sharing on Twitter via @WeCanBegin2Feed? Thank  you so very much.

Wednesday, August 06, 2014

Simple Summer Salad

It is hot here this Summer!

The great thing about that, aside from enjoying the sunshine and blue sky, it makes me want to eat a bit less, and a lot lighter.

This simple Summer Salad is an old favorite. I can remember my Mother making it for the family on hot Summer nights.  I have been enjoying it ever since.  It is simple and nutritious, and quite pretty, too.  It can be made several hours ahead if you like, and kept cold. It is a great picnic take-along too. Make up a big batch; just keep it on ice till it’s time to eat.

I love the crunchiness of the veggies, and the small zing of the white vinegar is just the right touch for this light and cool side dish.


Summer Salad 


Summer Salad
Makes 2 servings
  • 1 medium tomato, core removed, sliced
  • 4 or 5 very thin slices of white onion. separated into rings
  • 1 small cucumber, sliced very thin
  • 2 tsp olive oil
  • 4 Tbs white vinegar
  • Dashes of salt and pepper
  1. Layer the veggies in a bowl and season with salt and pepper.
  2. Mix the olive oil and white vinegar together in a small bowl and spoon over the veggies.
  3. Refrigerate at least 20 minutes.
  4. Stir and refrigerate another 20 minutes.
  5. Divide into 2 small serving bowls and serve cold.

Per serving.
Weight Watchers P+ = 1.
Calories 63; Protein 1g; Carbohydrate 6g; Fat 5g; Fibre 1g.

Summer Salad 001
Layer the prepared veggies in a wide bottomed bowl.


Summer Salad 002
Sprinkle salt and pepper on them.


Summer Salad 003
Spoon the marinade over the top.


Summer Salad 004
Stir part way through the cooling process to make sure all veggies are being coated with marinade.  If you are leaving refrigerated for a few hours, do this a couple more times.


Summer Salad 007
Divide into serving bowls and enjoy!




What’s your favorite simple Summer salad?

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Friday, July 25, 2014

New Grain Free Nut Flour Pancakes

I go back and forth between using almond flour and coconut flour in my baking.  And sometimes when I use almond flour, I end up adding a bit of coconut flour as a thickener.  That’s what happened when I was putting together this recipe.

When we first got up in the morning, we had coffee and then I decided I wanted to get in a short run before we had breakfast… The Captain said he would like to go along, so we both ate small bananas before lacing up our running shoes and heading out.

When it was time to get breakfast together, I knew I wanted to make us some pancakes, because we had these beautiful fresh strawberries to enjoy on top.  But I would normally use a banana in my pancake batter.  We had already eaten a banana so I decided to use some unsweetened applesauce instead.  I  usually have these little individual cups of applesauce on hand.  I buy any of several different brands, depending upon what is on sale.  These happen to be from Wal-mart.  Each container holds approximately 1/2 cup of applesauce.

June 13 applesauce 001

You can easily double this recipe for more cakes, or even halve it if you are having breakfast alone.  You could also make up the cakes and keep leftovers in the refrigerator to be reheated another day in the mike.

This recipe makes 4 pancakes… enough for 2 for breakfast.

Grain Free Pancake 4

Grain Free Pancakes
Makes 2 servings of 2 cakes each
  • 2 eggs
  • 1 container (1/2 cup) of unsweetened applesauce
  • 4 Tbs almond flour
  • dash of vanilla
  • sprinkle of cinnamon
  • 2 tsp coconut flour
  • 1 tsp baking powder
  1. Beat the eggs and applesauce together in a medium bowl.
  2. Add the almond flour, vanilla, cinnamon and mix till well combined.
  3. Add the coconut flour 1 tsp at a time and mix after each addition.
  4. Add the baking powder and mix again.
  5. Lightly coat a skillet with non-stick spray and set over MEDIUM heat.
  6. When the pan is hot, ladle 1/4 of the batter (between 3 and 4 Tbs) into the pan.   Allow to cook about 5 minutes until the edges are somewhat dry and bubbles appear in the centre.
  7. Flip and cook the second side about 2 minutes.
  8. Remove the cake from the pan to a serving plate and cover to keep warm.
  9. Repeat with the rest of the batter until you have 4 pancakes.
  10. Garnish as desired and serve warm.
Per serving of 2 cakes.
WW P+ = 5.
Calories 187; Protein 10g; Carbohydrate 11g; Fat 12g; Fibre 4g.

Grain Free Pancake 1Before garnishing here.  The cakes are about 4 inches in diameter.

Grain Free Pancake 2
I added a bit of Greek yogurt and some sugar free syrup to mine.

Grain Free Pancake 3
The Captain opted for real syrup on his... no yogurt for him.

I think next time I will try them with egg whites instead of whole eggs to keep the fat content down a bit and that will also lower the Weight Watchers P+ values.



Are you a nut flour fan, too?

What is your favorite kind of pancakes?

If  you like this recipe, please consider Pinning or Tweeting via @WeCanBegin2Feed. Thanks!