Healthy Vanilla Protein Crepes

Recipe from Proteinpow.com!

Ingredients:
1 cup liquid egg whites 
1/2 cup low-fat cottage cheese (or use a banana)
1/2 cup vanilla whey protein powder
1/2 cup rolled oats (for a gluten-free option, use buckwheat flour) 


Directions:
1. Using a hand-held blender, mixer or a food processor, blend all ingredients. If you want, add 
spices like cinnamon, orange or lemon zest, or nutmeg to batter. 
2. Once your batter is smooth, heat a pan greased with a teaspoon of butter, coconut oil, or 
cooking spray. Allow the pan to get super hot. 
3. Once pan is hot, pour in 1/4 cup of batter. (The batter should sizzle when you pour it into the 
pan.) As soon as the batter hits the pan, turn down the burner to medium-high so it cooks evenly 
and doesn’t burn.
4. Cover the surface of the pan with the batter in a thin layer. Spread the batter by moving the pan 
or by spreading it with a spoon or spatula. 
5. Flip each crêpe as soon as bubbles begin to form on its surface. Then, allow the other side to 
cook—it should only take a few seconds—until it gets golden brown. 
6. When the crepe is done, remove it from pan and put it on a plate. You may have to re-grease 
the pan every three or four crepes. 
7. Once all your crêpes are prepared, fill them!  the sky is the limit. You can fill
them with protein fluff, protein pudding, nuts, fresh fruit, or melted dark chocolate. You can even 
go down a savory route and fill them with red pepper, chicken, and avocado! 

Nutrition Facts:
Per crepe, recipe makes 6
Calories: 107
Fat: 1.68 g
Carbs: 7.2 g
Protein: 15.3 g

Notes:

To make your crêpes “stretchier,” use more liquid egg whites and a tablespoon or two of milk. If 
you like them fluffier and more like a pancake, use more oats. 
You can use casein or veggie protein powders instead of whey. But if you do, add more egg 
whites and a bit of milk to your batter until it achieves the right consistency. It should be runny, 
not thick, and easy to spread onto the surface of your pan.

How to Organize your Kitchen & Pantry

Kitchen Makeover Tips to help you reorganize your kitchen, pantry, and fridge so that success is not just simple and convenient but visually enticing. Your kitchen makeover starts with making it convenient and easy to eat healthfully.  Creating a healthy kitchen boils down to the following: Gathering the proper tools and ensuring easy access to them. Repacking bulk items into single servings. Placing fruits, vegetables, and healthful foods and snacks at eye level. Right Tools in the Right Places Each tool that you use on a daily and perhaps even mealtime basis should be kept close to the area where you prep your food.  I suggest having the following all in one drawer, plastic container, or cupboard for quick easy access: Paring knife Vegetable peeler Measuring cup Food scale Snack size plastic bags Plastic 1 cup size reusable containers Cutting board Chopper Repackage Your Food Warning:  open bags can lead to saddlebags.  You and I both know we are going to keep reaching into that bag of snacks or treats and eat well beyond an individual portion.  Here's a tip:  Repackage bulk snacks, say raw almonds- into an appropriate portion size (14 almonds).  When you come home from food shopping take the time to divvy up food by serving size.  If you have small children in your home, this is awonderful way for them to earn their keep and help mom!!!  Use small plastic bags or reusable plastic storage containers to organize your food into the right portions.  For example, my kids love whole wheat pretzels.  A portion size is 10 sticks.  So I fill up little bags and throw them in the pantry at eye level, and make it simple for grab and go snacking. I also, will spend time on Sunday's baking chicken, cutting up veggies and fruit and putting them in tupper wares for the entire week.  Then, each day I open up the fridge, grab what I want to eat, throw it in my cooler and go!